By Darci Ruster, B.S.

This is the third in a series designed to provide useful nutrition, exercise and wellness tips for promoting maximum health in each decade of life.

Getting older can bring on many lifestyle changes. Did you know age-related losses of taste and smell occur in a large number of people over the age of 60? Also, as some people age and become less active, they notice losses in balance and coordination, which are important for staying healthy and independent.

Taste and smell losses are generally detectable around age 60. These sensory losses can alter the eating experience and may lead to unintentional weight loss, impaired nutritional status, diminished immunity and other health problems. Certain medical treatments (i.e., chemotherapy and radiation of the head), as well as a wide variety of medications, can alter or diminish taste and smell. When taking multiple medications, the problem often worsens.

To compensate for taste and smell loss, herbs and spices can be added to meals and snacks to enhance foods‘ natural flavors. These ingredients can also provide a pleasant aroma, which is important in the perception of food flavor. Check the supermarket spice aisle (or try www.penzeys.com) for these and other herbs and spices:

• Creole-flavored seasoning
• Garlic-flavored seasoning
• Chili powder
• Oregano
• Mrs. Dash (salt-free)
• Parsley
• Garlic and Herb seasoning

(Note: Check the nutrition facts panel for the sodium content of spice and herb blends if you have hypertension or other chronic health conditions.)

Balance exercises build core and leg muscles and help prevent falls, a major contributor to disability.

The following exercises can be performed anytime and almost anywhere, to help improve balance:

• Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
• Stand on one foot (i.e., while waiting in line at the grocery store). Alternate feet.
• Stand up and sit down without using your hands.

If you are very steady on your feet, you may want to try these exercises without holding on to anything and then with your eyes closed. If you feel unstable, have a partner stationed nearby for support.

For additional information please contact NIFS at 317.274.3432.