Water is the essence of life
This is the minimum daily water intake recommended for older adults (65 years and older).
2 liters (or 8 cups or 64 oz)
Citation: Institute of Medicine. (2004). "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate."
This type of exercise, such as walking or cycling, is essential for improving cardiovascular health and can be safely performed by most older adults (65 years and older).
aerobic exercise
Citation: American Heart Association. (2019). "Recommendations for Physical Activity in Adults."
This nutrient is essential for maintaining muscle mass and strength, and can be found in foods like chicken, fish, and legumes.
protein
Citation: Phillips, S. M., & Van Loon, L. J. C. (2011). "Dietary Protein for Athletes: From Requirements to Metabolism." Journal of Sports Sciences.
This health professional can often help you set up a system to remember your medications.
A pharmacist
Citation: Khdour, M. R., & Al-Saleh, A. (2018). The role of pharmacists in patient medication management. American Journal of Pharmaceutical Education, 82(7), 6173. https://doi.org/10.5688/ajpe6173
This app can help you make video calls to family and friends, no matter where they are.
Video calling app
Citation: Valkanova, V., & Dorr, A. (2021). The impact of video calling on social connectivity in older adults: A systematic review. Aging & Mental Health, 25(3), 507-517. https://doi.org/10.1080/13607863.2020.1784875
This condition, which can be particularly dangerous for adults over the age of 65, occurs when the body loses more fluids than it takes in.
dehydration
Citation: Nace, E. P., et al. (2016). "Dehydration in Older Adults: A Review." Journal of Aging Research.
This form of exercise focuses on improving balance and flexibility, which can help prevent falls and any associated injuries.
stretching or balance training
Citation: Sherrington, C., et al. (2008). "Physical activity and falls prevention in older people." Journal of Aging Research.
This mineral, crucial for bone health, becomes increasingly important as we age, and is found in dairy products and leafy greens.
calcium
Citation: Weaver, C. M., & Heaney, R. P. (2006). "Calcium." In: Modern Nutrition in Health and Disease.
These smartphone applications are designed to alert users when it’s time to take their medications.
Medication Reminder apps
Citation: Kearney, P. M., & Sweeney, E. (2020). The role of mobile health applications in medication management. Journal of Medical Internet Research, 22(5), e16679. https://doi.org/10.2196/16679
This app allows you to stay in touch with family and friends through messages and photos.
messaging app
Citation: Baker, S. M., & Riddle, K. (2021). Staying connected: The role of messaging apps in maintaining social relationships among older adults. Gerontology & Geriatric Medicine, 7, 1-9. https://doi.org/10.1177/23337214211005252
This common change that occurs as a part of the aging process, may make it harder to maintain proper hydration and increases a person's risk of dehydration.
decreased thirst perception
Citation: Stachenko, S. et al. (2017). "The Consequences of Aging on Fluid and Electrolyte Balance." Journal of Clinical Gerontology and Geriatrics.
Engaging in this type of exercise, which includes lifting weights or using resistance bands, helps seniors maintain muscle mass and strength.
strength training
Citation: Nelson, M. E., et al. (2007). "Resistance Training for Older Adults." ACSM Position Stand.
This supplement is important for cognitive health and can be found in foods such as fish, nuts, and seeds.
Omega-3 fatty acids
Citation: Yurko-Mauro, K., et al. (2010). "Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline." Alzheimer’s & Dementia.
Many adults over age of 65 struggle to remember taking all of their medications because they take more than what number of different pills/medications.
Five
Citation: Muench, J., & Haverfield, M. C. (2017). Polypharmacy and its impact on adherence. American Journal of Health-System Pharmacy, 74(9), 658-663. https://doi.org/10.2146/ajhp160837
This app can help you track your water intake and remind you to stay hydrated throughout the day.
Hydration tracking app
Citation: Kavouras, S. A., & Pitsiladis, Y. (2020). Water intake and hydration status in older adults: A review. Nutrition Reviews, 78(1), 51-64. https://doi.org/10.1093/nutrit/nuz032
This natural beverage is often recommended for hydration due to its electrolytes, particularly potassium, which is beneficial for heart health.
coconut water
Citation: De Oliveira, A. C. et al. (2018). "Coconut Water: A Review of Its Nutritional and Health Benefits." Journal of Food Science and Technology.
This low-impact exercise, often performed in water, is ideal for seniors as it reduces stress on the joints while providing resistance.
aquatic exercise
Citation: Decker, J. (2009). "Aquatic Exercise for Older Adults: A Review of the Literature." Journal of Geriatric Physical Therapy.
Adults over the age of 65 are often advised to increase their intake of this nutrient to help with digestion and prevent constipation.
dietary fiber
Citation: Slavin, J. (2013). "Fiber and Prebiotics: Mechanisms and Health Benefits." Nutrients.
This visual aid can help remind you when to take your medications, especially if you use a color-coding system.
A calendar
Citation: O’Leary, J., & Perrot, A. (2018). Using visual cues to improve medication adherence. Journal of Geriatric Pharmacotherapy, 7(2), 115-122. https://doi.org/10.1016/j.jgpt.2018.03.001
This app can help you monitor your daily step count to stay active.
A pedometer or step tracking app
Citation: Tudor-Locke, C., & Lutes, L. D. (2009). Why do pedometers work? A review of the evidence. Journal of Physical Activity and Health, 6(2), 247-257. https://doi.org/10.1123/jpah.6.2.247
This group of individuals is at a heightened risk of dehydration due to factors like mobility issues and taking medications that increase fluid loss such as furosemide (Lasix)
Adults age 65 & above
Citation: Gaffney-Stomberg, E. et al. (2016). "Hydration in Older Adults: A Review of the Literature." The American Journal of Clinical Nutrition.
According to the CDC, older adults (65 years and older) should aim for this amount of moderate-intensity aerobic activity each week for optimal health benefits.
150 minutes
Citation: Centers for Disease Control and Prevention (CDC). "Physical Activity Basics."
This condition, common among older adults (65 years and older), can be mitigated by maintaining hydration and balanced electrolyte intake, especially through foods like fruits and vegetables.
dehydration
Citation: Nace, E. P., et al. (2016). "Dehydration in Older Adults: A Review." Journal of Aging Research.
This emotional factor can impact whether someone remembers to take their medication consistently.
depression
Citation: Matuszko, K. (2018). Mental health and medication adherence in older adults. Journal of Geriatric Psychiatry and Neurology, 31(4), 208-213. https://doi.org/10.1177/0891988717751940
This app can help you track your sleep patterns and suggest improvements for better rest.
A sleep tracking app
Citation: Hirshkowitz, M., Whiton, K., Albert, S. M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. https://doi.org/10.1016/j.sleh.2014.12.010