After a long winter, spring is finally in the air. Minnesotans are anxious to get outside for picnics, walks, and yard projects. And many are thinking about what to grow in their gardens this year—flowers, vegetables, herbs, or all of those. Soon, residents in our Southview Senior Communities will be tending to the garden beds we cultivate each year, growing a variety of plants. To celebrate National Garden Month, we want to highlight some of the health benefits of gardening, especially for seniors.

National Garden Month

In the late 1980s, at the insistence of garden and horticulture organizations, Ronald Reagan designated one week in April as National Gardening Week. The idea was to showcase the importance of gardening for the environment as well as overall wellness for gardeners of all ages and abilities. More than a decade later, the National Gardening Association called for a monthlong celebration of gardening, with the first such celebration being April 2003.

Then in 2015, April was officially declared National Garden Month by then-Secretary of Agriculture Tom Vilsack.

Gardening for Physical Health

With additional risks that come with age, maintaining physical health and fitness can become more challenging as we grow older. But simple, low-impact exercises and activities provide a range of benefits to help seniors stay mobile, healthy, and happy.

Gardening is a fun, relaxing, and purposeful activity that offers physical health benefits including:

• Increased vitamin D from spending time outdoors. Vitamin D promotes calcium absorption for healthy bones, reducing the risk of fractures and osteoporosis.
• Improved cardiovascular health. Digging, twisting, raking, and other light exercises keep the heart and circulatory system strong, keeping blood pressure in check and lowering the risk of stroke.
• Enhanced balance and flexibility through routine movements like walking, reaching, and bending.
• Maintaining dexterity and motor skills by using tools, handling and planting seeds, digging, and more.

Gardening for Mental Health

Spending time outdoors is a natural stress reliever. The quiet and peacefulness of nature provides a calming experience that allows our minds and bodies to slow down and be present in the moment. And because gardeners are essentially immersed in nature, planting and cultivating a garden is an ideal activity for mental wellness, promoting:

• Brain function through detailed focus and problem solving. Gardening requires planning and thought processing that provides cognitive stimulation and improves memory.
• Mood-boosting levels of serotonin and dopamine. Spending time outdoors increases exposure to sunlight, triggering the release of the body’s happy hormones.
• Relaxation and stress reduction through routine tasks. Repetition provides a sense of structure, so habitually watering, weeding, and tending to a garden can ease anxiety and stress.
• A sense of accomplishment and increased self-esteem by planting seeds and watching them grow.

Gardening for Social Wellness

One of the great things about planting and tending to a garden is that it can be done by anyone of any age and any skill level. Gardening gets people outside, and it gets them talking, connecting, and sharing stories. And for seniors who may feel lonely or isolated, gardening helps grow social wellness, too.

Our Southview communities provide shared spaces for residents to plant flowers, herbs, and vegetables. Working in these gardens brings people together, and we’ve watched many wonderful friendships grow.

And as a team, everyone who’s interested shares the responsibility of caring for our gardens. That way, we all feel a sense of pride when we see the colorful flowers or harvest the vegetables.

Grow with Us at Southview

We hope these health benefits of gardening for seniors inspire you or your loved one to get out and get planting during National Garden Month. And we encourage you to come and grow with us! Schedule a tour of any of our Southview Senior Communities to explore our campuses and discover all the life enrichment opportunities we have to offer.

The post National Garden Month: Health Benefits of Gardening for Seniors appeared first on Arbor Lakes Senior Living Blog.

From early on, we are taught that balanced nutrition is a necessary element for maintaining good health. That remains constant throughout each stage of life. As we get older, we learn how specific foods can provide nutritional support for cognitive wellness and mood regulation. And for seniors in particular, these added benefits can be especially important. In honor of National Nutrition Month, we wanted to highlight some brain foods you can incorporate into your diet to help boost memory and improve mood.

Senior Nutritional Needs

Older adults need a nutrient-rich diet for overall wellness. Nutritious foods are important for:

• Maintaining energy
• Combating age-related changes
• Battling illness and infection
• Preventing or managing chronic diseases

A proper, balanced diet for seniors should include lean proteins, whole grains, and a variety of colorful fruits and vegetables. These foods provide essential vitamins and nutrients that seniors need to stay healthy as they age. Consider focusing on:

• Proteins for strength and muscle
• Fiber to lower cholesterol and aid in digestion
• Calcium and vitamin D for strong, healthy bones
• Vitamin B12 to maintain cognitive function and prevent nerve damage

Brain-Healthy Diet

In 2015, a team of doctors and medical professionals developed the MIND diet in an effort to promote brain health and prevent cognitive decline—or at least slow its effects. A result of their anti-aging study, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines two types of diets:

• The Mediterranean diet, a plant-based diet that limits processed foods, sugar, and red meat in favor of fruits and vegetables, whole grains, beans, and nuts
• The DASH diet, focused on lowering blood pressure and cholesterol by limiting saturated fats and sodium and promoting fruits, vegetables, lean protein, low-fat dairy, and whole grains

Research has shown that by concentrating on brain-healthy, nutrient-dense foods, the MINDdiet can potentially reduce the risk of developing Alzheimer’s by more than 50 percent.

Memory and Mood Foods

A balanced diet, of course, provides the essential elements needed for optimal physical and mental health. Many dietary options are better than others at supporting key aspects of wellness requirements as those, too, change with age.

To help maintain cognitive function and promote mood regulation, be sure your meals include:

• Omega-3 fatty acids for brain and heart health as well as memory support. Found in salmon, tuna, walnuts, and flaxseeds.
• Complex carbohydrates and fiber for heart health and sustaining energy without mood swings. Found in whole grains, starchy vegetables, leafy greens, and beans.
• Vitamin B for energy production and brain and nerve cell function. Found in fish, poultry, nuts, and leafy greens.
• Antioxidants, to protect the brain from oxidative stress and reduce the risk of Alzheimer’s. Found in fruits and vegetables, nuts, grains, coffee, and dark chocolate.
• Fermented foods, such as yogurt, sauerkraut, and pickles, for gut health and mood regulation.

Nutritious Foods in Our Communities

At our Southview Senior Communities, we create warm, welcoming environments to ensure residents live their best lives. And we understand the ways in which nutrition affects and benefits our residents. That’s why we have trained chefs working onsite to prepare nutrient-rich lunches and dinners every day. They carefully incorporate many of the brain foods listed above when planning hearty dishes to support cognitive function, heart health, and overall wellbeing.

Learn more about the dining options and other amenities in our comfortable communities by scheduling a tour at the location nearest you.

The post Brain Food: Nutritional Support for Cognitive Wellness appeared first on Arbor Lakes Senior Living Blog.

Aging is a process we all experience. And while we may not pay much attention to it when we’re younger, aging becomes more evident—and aging well, more important—as our years progress. In addition to sleep and physical activity, nutrition is a major factor for maintaining health, strength, and independence. And senior nutrition doesn’t have to be complicated. Let’s look at some simple meal ideas and easy recipes for aging well.

Nutritional Needs

Our metabolism slows with age, which means we don’t need as many calories to function. However, nutritional needs don’t change and often increase for seniors. Factors that come with advancing years make it difficult for many seniors to meet the nutritional requirements for aging well.

• Decreased appetite leads to less frequent meals.
• Medications may alter how food tastes.
• Living alone can make cooking and eating less enjoyable.
• Physical issues can limit grocery shopping or cooking ability.

Nutrient-Rich Diet

As we age, changes in our bodies make it more difficult to retain muscle strength and maintain bone health. That’s why diet becomes a bigger factor, providing the vitamins, minerals, and nutrients needed to keep bones, tissue, and organs healthy.

Focusing on a balanced diet promotes a sharp mind and strong body, which in turn strengthens immunity to help prevent illness and chronic issues. When it comes to senior nutrition and wellness, meals and snacks should include:

• Vitamin D and calcium for balance and bone strength
• B vitamins and Omega-3 fatty acids for increased brain, heart, and eye health
• Colorful fruits and vegetables to improve immunity and brain health
• Fiber to support digestion
• Lean protein and nuts to combat muscle loss

Additionally, seniors often experience a reduced sensation of thirst. But that doesn’t mean their bodies need less fluids. Regularly drinking water, low-fat milk, fruit juices, or electrolyte-infused sports drinks keeps the body hydrated to better protect against kidney decline, confusion, fatigue, urinary infections, and other health issues.

Simple Recipes for Seniors

To help ensure residents in our Southview Senior Communities get the nutrition they need for aging well, our onsite chefs and kitchen staff prepare delicious, hearty, balanced lunches and dinners each day. But not all our residents eat every meal in our dining room, so we found a few enticing and easy online recipes for preparing healthy meals at home.

Start the day with a satisfying and nutrient-packed breakfast to fill your belly and fuel your body.

• Morning Muffins: Great for breakfast or a midday snack and packed with whole grains, antioxidants, and vitamins
• Overnight Oats: Incorporate your favorite fruits into this quick and easy breakfast or snack
• Tofu Scramble: High in protein and nutrients even before adding your favorite vegetables

Making meals for lunch or dinner can be a swift and simple process, too, resulting in tasty and nutritious dishes.

• Chicken and Vegetable Penne: Provides heaping doses of protein, fiber, and vitamins
• Stuffed Peppers: Fill with your favorite lean meats and vegetables
• Vegetarian Quiche: Combine a variety of seasonal vegetables for a savory and filling meal

Aging Well at Southview

These are only a few meal ideas and easy recipes for aging well. Our Southview Senior Communities combine healthy menus, exciting activities, and various social events to ensure residents have every opportunity for comprehensive wellness and living their best lives. Learn more about what our communities have to offer by scheduling a tour at the location nearest you.

The post Meal Ideas & Easy Recipes for Aging Well appeared first on Arbor Lakes Senior Living Blog.