Empowering Wellness: Insights and Inspiration for a Healthier Life

Image of a nutritious and balanced meal specially prepared for elderly individuals
Super foods for the elderly
Image depicting a variety of colorful and nutritious ingredients for making smoothies to relieve constipation
How to Make the Best Smoothies to Relieve Constipation
Image illustrating various factors that can contribute to the development of hypertension
Causes of Hypertension

20 July 2023 • 10 min read

Super foods for the elderly

Here are 8 super foods everyone above 60 should be consuming

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Older adults have unique nutrition needs, making it essential for them to eat a wide variety of healthy foods.

What are superfoods? The term refers to whole, minimally processed foods that are nutrient dense. Most superfoods are plant-based, but not all.

Making superfoods a regular part of their diet can help seniors maintain strong bones and prevent chronic disease.


Superfoods are not a distinct food category on their own. Rather, this heroic-sounding name simply describes whole, minimally processed foods that are nutrient dense. Generally, superfoods contain healthy fats, vitamins, minerals, antioxidants, and other compounds found to promote good health and prevent illness and disease. While most are plant-based, certain fish and dairy products may also be considered superfoods.

What superfoods should seniors eat? No single superfood provides all the nutrition older adults need. That's why, if you're caring for a loved one, you'll want to encourage them to eat a wide variety of nutritious foods daily.

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1. Dark leafy greens

Dark-colored leafy greens like kale and spinach are rich in carotenoids, which have been shown to protect the eyes against oxidative damage. Spinach is also loaded with vitamins A and C, which help protect the heart and moderate blood pressure levels. Vitamin K is another leafy-green nutrient, found to play a major role in preventing osteoporosis. Leafy greens are delicious in a salad, in a sandwich, or sautéed with a splash of healthy oil.

Spinach, kale, collard greens, broccoli and other leafy greens can make medications to prevent blood clots less effective. Green leafy veggies are rich in vitamin K, which interacts with the common blood-thinning drug warfarin (brand name Coumadin). Please speak with your doctor before adding more leafy greens to your diet.

2. Cruciferous vegetables

This veggie family includes broccoli, cabbage, Brussels sprouts, and turnips—all of which are great sources of fiber, vitamins, and cancer-preventing phytochemicals. Cruciferous vegetables are tasty and extremely versatile. Toss them in soups, pasta dishes, and casseroles; steam them; or stir-fry them with seasoning and some olive oil.

3. Blueberries

In an interview with U.S. News & World Report, Reema Kanda, a registered dietitian nutritionist with the Hoag Orthopedic Institute in Irvine, California, says studies show that blueberries have positive neurocognitive effects in both animals and humans. As a result, Kanda says, they may help delay age-related cognitive decline.

Blueberries are also rich in antioxidants, compounds that help protect our cells against free-radical damage and reduce the risk for heart disease and cancer. These flavorful, versatile berries can be added to smoothies and desserts, sprinkled over cereal, and of course, eaten all by themselves!

4. Nuts and seeds

From almonds and pecans to hazelnuts and pistachios, nuts are packed with antioxidants, fiber, and plant protein. They also contain monounsaturated fats, which are thought to help lower heart disease risk. As long as the older adult you care for has no known allergies, nuts make a delicious standalone snack. They can also be blended into pestos or used as a scrumptious salad topper.

Seeds are another satisfying superfood. A 2016 study found that chia seeds—rich in omega-3 fatty acids, fiber, and antioxidants—may help prevent cancer and protect the heart and liver. Other tasty seed options include hemp seed and flax seed, which are also high in inflammation-fighting omega-3 fatty acids.

Something to keep in mind about nuts and seeds: They are high in fat and calories, so it's best to limit consumption to a small handful each day.

5. Eggs

Eggs have been a source of dietary controversy over the years due to cholesterol found in the yolk. However, skipping the yolk could deprive older adults of key nutrients such as vitamin B12, vitamin D, and selenium. Egg yolks also contain choline, a nutrient and neurotransmitter responsible for regulating mood and memory.

Unless otherwise instructed by their doctor, older adults can consume up to three eggs per day. Since eggs are high in protein, this senior superfood is an ideal choice for a hearty breakfast—scrambled, poached, hard-boiled, or sunny side up.

6. Salmon

Fatty fish (e.g., salmon, herring, mackerel, trout, and tuna steak) is an excellent source of protein—a nutrient vital to maintaining muscle mass in older adults. It's also loaded with omega-3 fatty acids, which can help reduce the risk of heart disease. A great way to enjoy a fresh fish filet is to lightly season it, bake it, and serve with a side of cruciferous vegetables.

7. Plain Greek yogurt

When it comes to protein, Greek yogurt delivers. Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection.

Plain, unsweetened Greek yogurt is highly versatile. It can be topped with granola and berries or even be substituted for sour cream in certain recipes. Look for yogurt made with whole milk or reduced-fat milk with no added sugar.

8. Avocados

Avocado is a nutritional powerhouse, loaded with nourishing fats, antioxidants, and other nutrients that support head-to-toe health. This creamy-textured fruit is delicious in guacamole or spread on toast. If the older adult you care for doesn't like the taste of avocado, consider blending it into a fruit smoothie for a subtle nutritional boost


What's one of the secrets to aging well? It starts with the foods we put on our plate every day. A balanced diet, filled with superfoods, can help older adults maintain healthy cognitive function and strong bones, and even prevent chronic disease.

20 July 2023 • 10 min read

How to Make the Best Smoothies to Relieve Constipation

Relieve constipation easily with the perfect smoothie

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It can be a taboo topic, but constipation is a common concern that can happen to anyone. There are natural remedies readily available in the form of fiber-rich foods, including fruits and vegetables.

These wholesome ingredients not only help relieve constipation but also offer a myriad of health benefits. And what better way to incorporate them into your diet than by blending them into delicious and refreshing smoothies?

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The best smoothie recipes for constipation

When it comes to crafting delicious smoothies, the possibilities are endless. Here are some fiber-rich options to help you stay regular.

For toddlers

When preparing smoothies to help with constipation in toddlers, it's important to choose gentle ingredients that still get the job done.

Remember to introduce new ingredients gradually to ensure that your toddler tolerates them well. Consult a pediatrician if you have any concerns about your child's diet or constipation.

Banana-Berry Smoothie

1 ripe banana

1/2 cup mixed berries (blueberries, strawberries, raspberries)

1/2 cup plain yogurt

1 tablespoon ground flaxseed

1/2 cup water or milk (dairy or plant-based)

Blend all the ingredients until smooth.

Peachy Fiber Smoothie

1 ripe peach (pitted and peeled)

1/2 cup spinach leaves

1/2 cup almond milk (or any preferred milk)

1 tablespoon chia seeds

1/2 cup ice cubes

Blend all the ingredients until smooth.

Tropical Delight Smoothie

1/2 cup pineapple chunks

1/2 cup mango chunks

1/2 cup ripe papaya chunks

1/2 cup coconut water

1/4 cup plain yogurtt

Blend all the ingredients until smooth.

For kids and adults

Here are a few smoothie recipes that can help relieve constipation in both kids and adults:

Green Power Smoothie

1 cup spinach

1 ripe banana

1/2 cup pineapple chunks

1/2 cup chopped cucumber

1 tablespoon chia seeds

1 cup coconut water or almond milk

Blend all the ingredients until smooth.

Berry Blast Smoothie

1 cup mixed berries (blueberries, strawberries, raspberries)

1 ripe pear

1 tablespoon ground flaxseed

1 cup unsweetened yogurt or almond milk

1/2 cup water or coconut water

Blend all the ingredients until smooth.

Creamy Papaya Smoothie

1 cup ripe papaya chunks

1 ripe banana

1/2 cup plain yogurt

1 tablespoon honey (optional)

1/2 cup almond milk or pineapple juice

Blend all the ingredients until smooth.

Kiwi-Banana Smoothie

2 ripe kiwis, peeled and sliced

1 ripe banana

1 cup spinach leaves

1 tablespoon chia seeds

1 cup almond milk (or any preferred milk)

honey or maple syrup (optional)

Blend all the ingredients until smooth.

During pregnancy

A 2021 survey found that constipation was more prevalent during pregnancy (40%) and a few days after delivery (52%) than in females who were not pregnant (21%). During pregnancy, it's even more important to address constipation naturally because many medications can travel across the placenta and affect your child.

Here are a few smoothie recipes suitable for pregnant people:

Tropical Fiber Smoothie

1 cup chopped ripe mango

1/2 cup pineapple chunks

1 ripe banana

1 tablespoon chia seeds

1 cup coconut water or almond milk

1/2 cup Greek yogurt (optional)

Blend all the ingredients until smooth.

Spinach-Berry Smoothie

1 cup spinach leaves

1/2 cup mixed berries (strawberries, raspberries, blueberries)

1 ripe banana

1 tablespoon ground flaxseed

11 cup almond milk or coconut water

1/4 cup Greek yogurt (optional)

Blend all the ingredients until smooth.

Creamy Oatmeal Smoothie

1/2 cup cooked oatmeal, cooled

1 ripe banana

1 tablespoon almond butter or peanut butter

1 tablespoon ground flaxseed

1 cup almond milk or dairy milk

1/2 teaspoon cinnamon (optional)

Blend all the ingredients until smooth.

What if the smoothie doesn't work?

If the smoothie alone doesn't relieve your constipation, here are a few additional strategies you can try:

Increase your water intake: Make sure you're drinking enough water throughout the day to stay hydrated, as dehydration can contribute to constipation.

Increase your fiber intake: Include more fiber-rich foods in your diet, such as whole grains, fruits, vegetables, and legumes. This can help add bulk to your stool and promote regular bowel movements.

Move your body: Engage in regular physical activity, such as walking or gentle exercises. Movement can stimulate your bowels and help relieve constipation.

Consider natural remedies: Certain natural remedies, such as flaxseed and herbal teas (including peppermint and ginger tea), may have mild laxative effects and can be incorporated into your routine with caution.

Consult a healthcare professional: If constipation continues even after you've made changes to your diet and lifestyle, it’s a good idea to consult a healthcare professional for further evaluation and guidance.


Incorporating high fiber fruits (such as berries, bananas, and kiwis) and fiber-rich additions such as chia seeds and flaxseed into your smoothies can be an effective and enjoyable way to increase your dietary fiber intake. Adding yogurt with probiotics can further support gut health.

By including these nutrient-dense ingredients in your smoothies, you can promote regular bowel movements and relieve constipation naturally.

20 July 2023 • 10 min read

Causes of Hypertension

Here are the few causes of Hypertension

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There are two types of hypertension. Each type has a different cause.

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Essential (primary) hypertension

Essential hypertension is also called primary hypertension. This kind of hypertension develops over time. Most people have this type of high blood pressure.

A combination of factors typically play a role in the development of essential hypertension:

Genes: Some people are genetically predisposed to hypertension. This may be from gene mutations or genetic abnormalities inherited from your parents.

Age: Individuals over 65 years old are more at risk for hypertension.

Race: Black non-Hispanic individuals have a higher incidence of hypertension.

Living with obesity: Living with obesity can lead to a few cardiac issues, including hypertension.

High alcohol consumption: Women who habitually have more than one drink per day, and men who have more than two drinks per day, may be at an increased risk for hypertension.

Living a very sedentary lifestyle: lowered levels of fitness have been connected to hypertension.

Living with diabetes and/or metabolic syndrome: Individuals diagnosed with either diabetes or metabolic syndrome are at a higher risk of developing hypertension.

High sodium intake: There's a small association between daily high sodium intake (more than 1.5g a day) and hypertension.

Secondary hypertension

Secondary hypertension often occurs quickly and can become more severe than primary hypertension. Several conditions Trusted Source that may cause secondary hypertension include:

kidney disease

obstructive sleep apnea

congenital heart defects

problems with your thyroid

side effects of medications

use of illegal drugs

chronic consumption of alcohol

adrenal gland problems

certain endocrine tumor


If you've recently been diagnosed with high blood pressure, your treatment plan will vary depending on factors. These include the severity of your high blood pressure, and what medication your doctor thinks will work best for you.

The good news is that in many cases of hypertension, lifestyle changes can be powerful tools for managing, or even reversing, your diagnosis. These changes include incorporating more nutritious fruits and vegetables into your diet, getting more physical activity, limiting your sodium intake, and limiting your alcohol consumption.

Because hypertension often presents with no symptoms, it's important to get your blood pressure checked during your yearly physicals. Severe hypertension can cause serious health issues, so the sooner you have it diagnosed, the sooner it can be managed — and possibly even reversed!

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