Summer is a time for getting outside, enjoying the sunshine, and spending time with family and friends. However, for older adults, it can also be a time when their health can suffer.

Thickening or gaining weight is a common problem for older adults during the summer months. The heat can reduce appetite, but dehydration can increase the feeling of hunger, leading to overeating. Here are some tips to avoid thickening up with the olds this summer.

1. Stay Hydrated

Dehydration can increase the feeling of hunger, leading to overeating, so it’s essential to stay hydrated during the summer months. Encourage your older loved ones to drink plenty of water, iced tea, or low-sugar fruit juice.

If they struggle to drink enough fluids, try adding some flavor with slices of lemon, orange, or cucumber. You can also try freezing some of the fluids in ice cube trays and add them to drinks to make them more interesting. Offer fluids rich in electrolytes, such as sports drinks or coconut water.

2. Choose healthy foods

It’s important to choose healthy foods for your older loved ones, as their nutritional needs change as they age. They need more protein to maintain muscle mass, fiber to aid digestion, and vitamins and minerals to support their immune system.

Choose foods such as lean proteins, whole grains, fruits and vegetables, and low-fat dairy. Avoid processed or fatty foods that are high in sodium, sugar, or saturated fat, which can lead to weight gain and other health problems.

3. Get Moving

Exercise is essential for everyone, but especially for older adults. Regular exercise can help maintain strength, balance, and mobility which can all decline with age.

During the summer months, try to encourage your older loved ones to get outside and take a walk, go for a swim in the pool, or try gentle yoga or tai chi. Not only will exercise help keep them fit and healthy, but it can also ward off boredom and loneliness.

4. Plan Ahead

Planning ahead can help you and your older loved ones avoid overeating and make healthier choices. Plan meals ahead of time, and consider cooking larger batches and freezing portions for later use.

Make a shopping list and stick to it, avoiding impulse buys. Encourage your loved ones to eat slowly and savor their food. Eating more slowly can help prevent overeating and aid digestion.

5. Watch Your Portions

Portion sizes have increased over the years, leading to weight gain and other health problems. It’s important to watch your portions, especially for older adults who may have a smaller appetite.

Use a smaller plate, measure out portions, and avoid second servings. Encourage your older loved ones to eat until they’re satisfied, not full.

6. Stay Cool

The summer heat can disrupt sleep patterns and lead to daytime fatigue, which can lead to overeating. Make sure your older loved ones stay cool by using fans or air conditioning, staying hydrated and avoiding heavy meals.

Dress appropriately for the weather, and avoid being outside during the hottest part of the day.

7. Monitor Medications

Some medications can affect appetite and metabolism, so it’s essential to monitor your older loved ones’ medication use during the summer months. Some medications can lead to dehydration, so make sure they’re drinking plenty of fluids.

Speak to their healthcare provider if you’re concerned about any medication side effects and how they might impact their eating habits.

8. Relax and Enjoy

Summer is a time for relaxing and enjoying time with family and friends. Encourage your older loved ones to enjoy the summer months, but also to practice healthy habits.

Make time for regular family meals, and enjoy the seasonal fruits and vegetables together. Encourage them to try new activities and hobbies, which can help keep them engaged and motivated.

Conclusion

Summer can be a difficult time for older adults, but with some planning and effort, you and your loved ones can enjoy the season while staying healthy and active.

Make sure to stay hydrated, eat healthy foods, get moving, plan ahead, watch your portions, stay cool, monitor medications, and relax and enjoy the season. By following these tips, you and your older loved ones can stay healthy, active, and happy all summer long.