In the third of their series of seminars on health and wellness, Soroptimist International of Rim of the World welcomed dietitian Delacey Foster and sports movement expert Samantha Patterson.
Foster said she always knew she wanted to work with older adults. She currently is the nutritional services manager and dietitian at Mountains Community Hospital.
“I see a lot of inadequate oral intake,” she said. “Not enough protein. I see a lot of falls and people not recovering from them. That is mostly preventable.
“We are all aging – it’s inevitable. How can we make it gracious? Eat to be strong and maintain your strength,” Foster urged.
Sarcopenia – age-related loss of skeletal muscle – begins at age 30, she said. “Between 50 and 60, muscle decreases by 50 percent.” But that can be slowed with diet and exercise. “By using your muscles every day, by challenging them, you will slow the rate of decline.”
Foster noted that, as we age, our protein needs increase. For that reason, she strongly suggests consuming protein at every meal – eat a variety of grains, seeds, nuts and beans. Consume reduced-fat dairy products three times daily. Above all, she said, “Do not follow fad diets. Eat a variety of foods. No secret diet exists. You need to eat a well-balanced diet.”
Segueing into Patterson’s yoga demonstration, Foster recommended strength training and resistance training. Normal activities of daily living, she said, are not enough to maintain muscle mass. “You need to perform weight-bearing exercises. Research shows older adults should be increasing the intensity of their workouts the same way as younger people.” And she suggested performing exercises that emphasize balance.
As she started her part of the program, Patterson gave a big shoutout to the Soroptimists for writing the grant that funds this series of seminars. “I would love to see more of this type of information on the mountain,” she said.
“There is no way to do this wrong,” she said. “There are four rules: Be alive, be breathing, be smiling and have fun.”
She first led the group in some standing exercises with a ball, using the chair in front of them. Then, sitting in the chair and listening to some gentle music, Patterson guided the group through a series of seated exercises – all the while breathing and being aware of the position of every part of the body.
“This body of ours is a fabulous instrument,” Patterson said. “It deserves our love and our care. The very best thing you can do for your body and your mind is to smile. We have the secret of good health. As our body calms, our mind slows down. Notice your heart beginning to open more graciously, more lovingly, more compassionately.
“At the end of yoga practice,” she added, “we can take our yoga off the mat and out into the world. We can be that stranger with a smile, a kind word of encouragement.”
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