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How do Diet & Exercise affect bones & muscles?

HOW DO DIET AND EXERCISE AFFECT BONES AND MUSCLES?

As we get older, we lose bone strength and muscle mass. Here are some ways to keep bones and muscles strong:

  1. Eat enough protein.
  2. Include calcium in your diet. The recommendation is that you get 1200 mg calcium a day, either through your diet or supplements or both.
  3. Include Vitamin D in your diet. You need 800 to 2000 IU vitamin D from your diet, supplements or both. Dietary sources of vitamin D include fortified milk and fish (salmon, mackerel, herring).
  4. Do weight-bearing activities like walking or lifting.
  5. Do exercises that help build muscles.

Learn more about active living:

Active Living Coalition for Older Adults: www.alcoa.ca/

Canadian Physical Activity Guidelines for Older Adults – 65 Years & Older:
www.esep.ca/guidelines/

Canadian Centre for Activity and Aging: www.uwo.ca/

Osteoporosis Canada: www.osteoporosis.ca/

HEALTHY EATING AS WE AGE

HEALTHY EATING AS WE AGE

As we get older, we need fewer calories, but our need for nutrients remains the same and even increases in some cases. This makes meal planning important. Here are some tips on eating well:

  1. Eat balanced meals from the four food groups, every day
  2. Eat less sugar
  3. Eat less fat and salt
  4. Choose whole grain and fresh fruit and vegetables

Learn more about healthy eating:

Eating Well with Canada’s Food Guide: www.healthcanada.gc.ca/
Or call: 1-866-225-0709

Dietitians of Canada: www.Dietitions.ca/

Active Living Coalition For Older Adults: www.alcoa.ca/

Early Signs of Alzheimer’s

EARLY SIGNS OF ALZHEIMER’S

Learn to recognize the early symptoms of Alzheimer’s Disease

www.ow.ly/lb6M30aXUH4/

SNOWBIRDS: 7 Tips for Travelling with the Lower Loonie

7 Tips for Snowbirds Travelling with the Lower Loonie

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As Canadian Snowbirds head south, there are some who are doing this for the first time and some who are old hands at the process. No matter which one you are, it is helpful to have sound advice before you cross the border, especially with the Canadian dollar in a weakened state. Serious consideration needs to be taken re how far your dollar will go. A little research can alleviate unforeseen difficult circumstances.

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This link will take you to a site that will provide you with sound advice:

https://www.ratesupermarket.ca/blog/7-tips-snowbirds-travelling-with-the-lower-loonie/

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