MILLBROOK — Senior citizens don’t always know what to eat or how much exercise to get. With today’s global health emergency, that information is more important than ever. Nimesh Bhargava, the nutrition services coordinator at the Dutchess County Office for the Aging (OFA) and a registered dietitian, spoke at the Millbrook at Home senior group meeting on Wednesday, Feb. 19, before the coronarivus changed social distancing norms and canceled group meetings. The Millerton News thought the information important enough to share at this time. Bhargava gave tips on vitamins, minerals, what’s good, what’s bad and also debunked nutrition myths.
Bhargava talked about how to make positive changes that can improve one’s health.
“It takes 21 days for an action to become a habit,” he said. “My wife signed me up for swimming at 6 a.m. I wear my bathing suit to bed, and when I get up, I’m ready to go.”
He also said he understands that not everyone wants to go to the gym — today prohibited by the state because of COVID-19. Walking or running appeals to some seniors more anyway, he said. He suggested placing one’s clothes with the appropriate shoes beside the bed, to be ready in the a.m.
Bhargava stressed that small steps at first work best, and that goals should be realistic, tangible and doable. And just because people are being told to stay home right now doesn’t mean they can’t get some fresh air outdoors and do some exercise.
He gave a number of other tips, which follow below.
He said never deep-fry foods in olive oil. And never store oil near heat, or in direct sunlight, because it oxidizes, can turn rancid and develops carcinogens.
Don’t eat while watching television, while reading or when driving, he added.
Bhargava talked about heart health, eating more plant-based foods and avoiding processed foods.
He spoke of some of the things that are in processed foods that are harmful; many artificial sweeteners can actually keep people from losing weight. Find alternatives, such as stevia, which is plant-based.
Cholesterol was also discussed, and the fact that people need a certain amount of it for their bodies to function. But it can be dangerous, too. Cholesterol is found in anything with a liver, which means all animal products contain cholesterol.
In processed foods, the fiber is removed; fiber reduces cholesterol, so there are many connections to make between food and diet. Soluble fiber produces good and bad bacteria, which everyone needs.
Sulfites, used to keep food fresh and found in wine, can cause cancer. Monosodium glutamate (MSG) can cause migraines. Sodium makes the body retain water, which can cause swelling and is bad for blood pressure and the heart.
Bhargava recommends daily exercise, adding more plant-based foods and eating less processed foods. He also suggests incorporating fresh fruits and vegetables and controlling portion sizes.
Contact the OFA at www.dutchesscountyofficefortheaging.org or at 845-486-2555.
Millbrook at Home is not meeting due to COVID-19, but is seeking volunteers. For details, email connect@millbrookathome.org or find the group on Facebook.
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