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Nutrition tips for seniors



Eating healthy, nutritious foods gives you the energy you need to go about your daily life and stay in good shape. For seniors, it’s essential to have a varied diet to help maintain independence and quality of life. Here are some healthy eating tips to follow as you age.

50 to 59 years old
At this age, women should focus on eating foods that help reduce the unpleasant symptoms associated with menopause. For example, they should reduce their sugar intake and consume foods like soy and flaxseed, which are good sources of phytoestrogens.

On the other hand, men should reduce their consumption of red meat and saturated fats to help prevent prostate cancer. They should also include plenty of vegetables, lean proteins, and fish in their diet.

Both aging men and women can benefit from eating more protein to help prevent their muscle mass from deteriorating.

60 to 69 years old
As you age, your metabolism gradually slows down. Therefore, you don’t need to consume as many calories as you used to. However, you must ensure you’re still getting enough calcium, vitamins, and nutrients by eating the appropriate foods. If you lack the necessary appetite, you may need to supplement your diet with quality meal-replacement bars or drinks. Consult a health care professional for advice.

70 years and older
Hunger is less of an issue at this age. Therefore, the goal is to consume enough protein to meet your nutritional needs while still eating plenty of healthy fruits, vegetables, and starches. You may also need to take vitamin and mineral supplements to strengthen your immune system.

On top of maintaining a healthy weight, fuelling your body with healthy foods can help prevent muscle and bone loss and the onset of disease. Consult your doctor or a dietitian-nutritionist to help you adopt healthy eating habits.

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Low vision: what it is and what you can do about it



Low vision is an age-related eye condition that makes everyday tasks like driving and reading difficult. There’s no treatment or cure for low vision. However, there are things you can do to adapt and continue doing the things you love.

Symptoms of low vision
Low vision can’t be fixed with glasses, contact lenses, surgery, or medicine. You may have low vision if you have difficulty:

• Reading
• Driving
• Recognizing people’s faces
• Telling colors apart
• Seeing your television or computer screen clearly

Besides blurry or hazy vision, you may have trouble seeing things in the center of your vision, out of the corners of your eyes, or at night and in low light.

Causes of low vision
Low vision is a symptom of one of several eye-related diseases, including:

• Age-related macular degeneration
• Cataracts
• Diabetic retinopathy
• Glaucoma

Older adults are more susceptible to low vision because the diseases that cause it are more common in older people.

Living with low vision
If you have minor low vision, using bright lights at home or work may help you see better. Moreover, wearing polarized lenses when bright can help filter glare, improving your vision.

Talk to your doctor or optometrist if low vision prevents you from doing everyday tasks. They may advise using a magnifying glass for reading and other activities or rearranging your home so you can move about easily.


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What’s dental fluorosis?



Dental fluorosis is a condition that changes the appearance of tooth enamel. It occurs when children consume too much fluoride while their teeth develop under the gums. The symptoms then appear in their adult teeth. Depending on the severity of the fluorosis, common signs include:

• White or brownish streaks
• White or black spots
• Discoloration or mottling

Mild fluorosis doesn’t require treatment because the small white spots often go unnoticed. However, if you have severe fluorosis, various cosmetic solutions, such as tooth whitening or veneers, can help improve the appearance of your smile.

To prevent fluorosis, talk to your dentist about the right amount of fluoride to give your child. Supplements may sometimes be recommended. It’s also a good idea to supervise your child while they brush their teeth to ensure they only use a pea-sized amount of toothpaste and don’t swallow the excess.

Fluoride in a nutshell
Fluoride can significantly improve your dental health. It’s a naturally occurring mineral that strengthens enamel, increases its resistance to acidity, and prevents cavities. It can be found in fluoridated drinking water, foods like salmon, spinach, and dates, and fluoridated toothpaste and mouthwash.

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Niacinamide: a gentle skin treatment



How much do you know about niacinamide? This gentle ingredient offers many benefits for your skin and your overall health. Also known as nicotinamide, niacinamide is a form of vitamin B-3, an essential nutrient that supports the health of your skin, kidneys, and brain.

When you eat foods high in B3, like eggs, cereals, green vegetables, fish, and milk, niacinamide supports cell functioning and helps your body convert food into energy. As a topical treatment, niacinamide can benefit your skin in the following ways:

• It forms a protective barrier. Niacinamide helps your skin grow a lipid barrier, enabling it to retain more moisture. It can also safeguard your skin from oxidative stress caused by sunlight and pollution. In addition to supporting moisture retention, niacinamide can help regulate your sebaceous glands so they don’t produce too much oil.

• It evens out irregularities. If you have skin conditions like eczema or acne, niacinamide can help reduce inflammation that causes redness and lesions. Likewise, some studies have shown that niacinamide can help lighten dark spots.

• It reduces signs of aging. Niacinamide is instrumental in producing keratin, which helps keeps your skin healthy and firm. It can also help reduce signs of sun damage, like fine lines and wrinkles.

Experts recommend using a serum or moisturizer with two to 10 percent niacinamide. Apply it as a final step after your cleanser, toner, and anti-aging product. Talk to a skincare expert near you for guidance.

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Vitamins and minerals for older adults



As you get older, your nutrition needs change. Your body needs more of certain vitamins and minerals. Here’s a list of some essential nutrients for older adults.

• Calcium is found in dairy, tofu, and dark-green leafy vegetables. Older people at risk of bone loss need calcium in their diets. Men between 51 and 70 need 1,000 milligrams daily, while women over 51 and men over 71 need 1,200 milligrams daily.

• Vitamin B6 helps your body form red blood cells and is found in foods like bananas and potatoes. Men over 51 need 1.7 milligrams, while women of the same age need 1.5 milligrams.

• Vitamin B12 is found in meat and keeps your red blood cells and nerves healthy. Older adults may have trouble absorbing this vitamin from food and require a supplement. Aim for 2.4 micrograms per day.

• Vitamin D helps your body retain and use calcium and phosphorus. Only a few foods, like fish, contain it. Your skin also produces Vitamin D in sunlight. Therefore, a supplement may help you get the recommended amount if you live and work indoors. People between 50 and 70 require 600 international units (IU), while people over 71 require 800 IUs.

• Sodium in high doses can lead to elevated blood pressure, which can result in a heart attack or stroke. Men and women over 51 should limit their sodium intake to 2,300 milligrams per day.

Talk to your doctor before taking supplements, as some may have severe side effects.

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Breathing break reduces stress



If your to-do list is running long and your stress levels are rising, you might want to start your day with a quick break. It sounds counterintuitive, but it’s true — just a few short minutes of breathing and mindfulness can help you set your stress aside and improve your focus and productivity when you attack your inbox.

Set a timer for five minutes. Start up some relaxing sounds or soft music if you like. Close your eyes, relax your shoulders, and take a few deep breaths from your belly, letting the air slowly rise up into your chest, all the way up to the top of your head. Inhale for four counts, hold for four counts, exhale for four counts, then hold for four counts before starting again. Focus on each count and how the air feels as it moves in and out of your body. Think about how your body feels through each breath, and if other thoughts enter your mind, acknowledge them and let them go.

While you do this exercise, don’t worry about how well you’re doing it — just try to stay in the moment. When your timer goes off after five minutes, you can return to your tasks feeling refreshed and ready to tackle each challenge as it comes.

If a DIY quick meditation isn’t for you or if you prefer a guided experience, a number of meditation apps are available for iOS or Android. Try Headspace, Calm, Healthy Minds, or The Mindfulness App.

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Cryolipolysis: Get sculpted without surgery



Are you looking for a way to say goodbye to stubborn fat without liposuction? Cryolipolysis (Cool¬Sculpting®) is an ingenious controlled cooling system that provides long-lasting results.

What is it?
Cryolipolysis is a non-surgical, needle-free treatment that destroys fat cells below the skin to reshape your body without damaging the surrounding tissue.

How does it work?
Cryolipolysis freezes and crystallizes targeted fat cells and destroys them. The body naturally eliminates these dead fat cells in the weeks following the treatment. Untreated areas remain unchanged.

Unlike typical weight loss, where the size of the fat cells varies, cells treated with cryolipolysis disappear permanently, providing long-lasting results. This procedure also allows you, in most cases, to return to your daily activities immediately.

Which areas of the body can be treated?
You can use cryolipolysis to treat many areas of the body, such as a double chin, upper arms, love handles, abdomen, gluteal folds, and inner thighs.

Each person responds differently to treatments, and complications are possible but rare. To find out if cryolipolysis is right for you, visit a clinic in your area that offers this service.

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Aders Insurance Agency, Inc (State Farm)

Aire Serv Heating and Air Conditioning

Apple Dumpling Learning Center

Apple House

Auto Care Clinic

Avery-Hess Realty, Marilyn King

Beaver Tree Services

Blake and Co. Hair Spa

Blue Ridge Arts Council

Blue Ridge Education

BNI Shenandoah Valley

C&C's Ice Cream Shop

Card My Yard

CBM Mortgage, Michelle Napier

Christine Binnix - McEnearney Associates

Code Ninjas Front Royal

Cool Techs Heating and Air

Down Home Comfort Bakery

Downtown Market

Dusty's Country Store

Edward Jones-Bret Hrbek

Explore Art & Clay

Family Preservation Services

First Baptist Church

Front Royal Independent Business Alliance

First Baptist Church

Front Royal Women's Resource Center

Front Royal-Warren County Chamber of Commerce

Fussell Florist

G&M Auto Sales Inc

Garcia & Gavino Family Bakery

Gourmet Delights Gifts & Framing

Green to Ground Electrical

Groups Recover Together

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Groups Recover Together

House of Hope

I Want Candy

I'm Just Me Movement

Jen Avery, REALTOR & Jenspiration, LLC

Key Move Properties, LLC

KW Solutions

Legal Services Plans of Northern Shenendoah

Main Street Travel

Makeover Marketing Systems

Marlow Automotive Group

Mary Carnahan Graphic Design

Merchants on Main Street

Mountain Trails

Mountain View Music

National Media Services

Natural Results Chiropractic Clinic

No Doubt Accounting

Northwestern Community Services Board

Ole Timers Antiques

Penny Lane Hair Co.

Philip Vaught Real Estate Management

Phoenix Project

Reaching Out Now

Rotary Club of Warren County

Royal Blends Nutrition

Royal Cinemas

Royal Examiner

Royal Family Bowling Center

Royal Oak Bookshop

Royal Oak Computers

Royal Oak Bookshop

Royal Spice

Ruby Yoga

Salvation Army

Samuels Public Library

SaVida Health

Skyline Insurance

Shenandoah Shores Management Group

St. Luke Community Clinic

Strites Doughnuts

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The Institute for Association & Nonprofit Research

The Studio-A Place for Learning

The Valley Today - The River 95.3

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Valley Chorale

Warren Charge (Bennett's Chapel, Limeton, Asbury)

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Warren County Department of Social Services

Warren County DSS Job Development

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Woodward House on Manor Grade

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Upcoming Events

5:00 pm No Foolin’ Warren County Rocks @ First Baptist Church Fellowship Hall
No Foolin’ Warren County Rocks @ First Baptist Church Fellowship Hall
Mar 31 @ 5:00 pm – 7:00 pm
No Foolin' Warren County Rocks @ First Baptist Church Fellowship Hall
Warren Coalition’s No Foolin’ Warren County Rocks includes a team Scavenger Hunt for prizes! Top teams in each category will receive $25 gift cards for each team member, and the overall championship team will receive[...]
9:00 am Breakfast with the Easter Bunny @ Living Water Christian Church
Breakfast with the Easter Bunny @ Living Water Christian Church
Apr 1 @ 9:00 am – 12:00 pm
Breakfast with the Easter Bunny @ Living Water Christian Church
Living Water Christian Church will once again be hosting our Pancake Breakfast with the Easter Bunny on April 1, 2023, from 9am – 12pm. Come on out and enjoy a great breakfast, pictures with the[...]
12:00 pm Settle’s Kettle @ Sky Meadows State Park
Settle’s Kettle @ Sky Meadows State Park
Apr 1 @ 12:00 pm – 3:00 pm
Settle's Kettle @ Sky Meadows State Park
Log Cabin in the Historic Area. Follow your nose to the Log Cabin to see what is cooking on the hearth. Immerse yourself within the 19th century enslaved culture and its foods. Explore the taste[...]
12:00 pm The Farmer’s Forge @ Sky Meadows State Park
The Farmer’s Forge @ Sky Meadows State Park
Apr 1 @ 12:00 pm – 3:00 pm
The Farmer’s Forge @ Sky Meadows State Park
Historic Area. The forge is fired up and the blacksmiths are hard at work showing off their skills. Members of The Blacksmiths’ Guild of the Potomac have set up shop in the forge, located behind[...]
1:00 pm Front Royal Bluegrass Music Jam @ The Body Shop
Front Royal Bluegrass Music Jam @ The Body Shop
Apr 1 @ 1:00 pm – 4:00 pm
Front Royal Bluegrass Music Jam @ The Body Shop
New Bluegrass and traditional music jam the first Saturday of each month starting Feb. 4th, from 1pm till 4pm. All levels of playing invited to attend.
2:00 pm Community Easter Egg Hunt @ Fantasyland
Community Easter Egg Hunt @ Fantasyland
Apr 1 @ 2:00 pm – 4:00 pm
Community Easter Egg Hunt @ Fantasyland
Pre-Registration begins March 15th! Provide Name, Age, Child/Pup, Email and Phone in one of three ways: FACEBOOK MESSAGE Email Sheree Jennings at OR call the office at 540-635-2825
6:30 pm Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Apr 5 @ 6:30 pm – 9:30 pm
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Bingo to support the American Cancer Society mission, organized by Relay For Life of Front Royal. Every Wednesday evening Early Bird Bingo at 6:30 p.m. Regular Bingo from 7-9:30 p.m. Food and refreshments available More[...]
10:00 am Patriot’s Day @ Warren Heritage Society
Patriot’s Day @ Warren Heritage Society
Apr 8 @ 10:00 am – 4:00 pm
Patriot's Day @ Warren Heritage Society
Join the fun with reenactors, a blacksmith, the outdoor kitchen, our smokehouse, and tours all day of Balthis House. Sons of the American Revolution will fire muskets at 3 pm. Free event for all ages![...]
11:00 am Egg-stravaganza! @ Sky Meadows State Park
Egg-stravaganza! @ Sky Meadows State Park
Apr 8 @ 11:00 am – 3:00 pm
Egg-stravaganza! @ Sky Meadows State Park
Historic Area. Eggs are popping up all over Sky Meadows State Park. Welcome spring with a day of egg-citing family activities. Explore the diverse park landscapes that allow our egg laying species to thrive including[...]
6:30 pm Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Apr 12 @ 6:30 pm – 9:30 pm
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Bingo to support the American Cancer Society mission, organized by Relay For Life of Front Royal. Every Wednesday evening Early Bird Bingo at 6:30 p.m. Regular Bingo from 7-9:30 p.m. Food and refreshments available More[...]