Staff & Reader Submitted

Rest and Refuel: How Sleep and Nutrition Shape Healthy Aging

Suzy Mesmer — Thu, 12 Mar 2026 13:00:29 Z

By Dr. Amber Stephens, Optum Pinehurst

As people get older, taking care of their health becomes even more important. Two key parts of staying healthy are getting good sleep and eating nutritious foods. When seniors focus on both, they can improve their energy, mood, and overall quality of life.

Why sleep matters for older adults

Sleep patterns often change with age. Many seniors find that they wake up more during the night or have trouble falling asleep. Even with these changes, getting enough sleep is still very important. Sleep helps the body repair itself, strengthens the immune system, and supports memory and clear thinking.

Poor sleep can lead to problems such as feeling tired during the day, trouble focusing, a higher risk of falls, and increased stress or sadness. Conditions like insomnia or sleep apnea can make these issues worse. People also tend to overdo things like caffeine to help stay awake, which can negatively affect the heart and blood vessels and impair sleep the following night.

Seniors can improve their sleep by going to bed at the same time each night, avoiding caffeine later in the day, and creating a calm, comfortable sleeping space. Sleep is also improved by incorporating a healthy diet and regular exercise. If sleep problems continue, a doctor can help find the cause and suggest options to improve sleep.

Good nutrition for healthy aging

Eating a balanced diet is another major part of staying healthy. As people age, their bodies may absorb nutrients differently, and their metabolism may slow down. This is often a reflection of the muscle mass loss that can occur because of nutritional changes and lack of muscle-preserving exercise. This means seniors need foods that are rich in vitamins, minerals, fiber, and especially protein to keep their bodies strong.

Healthy choices include fruits, vegetables, whole grains, beans, lean meats/protein sources, and healthy fats. These foods support the heart, bones, digestion, and immune system.

Staying hydrated is also important. Seniors may not feel thirsty as often, which can lead to dehydration. Drinking water throughout the day and choosing hydrating foods like soups and fruits can help. If you wait until you are thirsty to drink, you are already behind in your hydration. Most people need at least 60-80 ounces a day to stay hydrated unless told otherwise by their physician.

Limiting added sugars, salty foods, and large portions can reduce the risk of chronic conditions such as diabetes and high blood pressure. Some seniors may need vitamin supplements, but they should talk to a doctor before taking them. While alcohol may be looked at as a way to fall asleep, it worsens the actual quality of sleep and can increase the risk of falls and injury while intoxicated.

Eating late at night can also interrupt sleep quality. Many people have issues with reflux at nighttime when lying down, which can wake people up or keep them from falling asleep. Avoid eating within two hours of sleep to help reduce this issue.

How sleep and nutrition work together

Sleep and nutrition affect each other. Poor sleep can make people crave unhealthy foods, and poor eating habits can make it harder to sleep well. When seniors take care of both, they often feel more alert, happier, and more active.

Resources:

National Institute on Aging.
National Sleep Foundation.
Frontiers in Public Health.
Nutrition.gov.
National Institute on Aging.
MyPlate.gov.
National Institute on Aging.
MyPlate.gov.
Thrive USA Home Care.

Healthy Habits That Can Help Prevent Heart Disease

Suzy Mesmer — Mon, 16 Feb 2026 11:53:14 Z

By Dr. Bryan Parmer, family medicine, Optum 49^th Street

February is recognized as American Heart Month, a health observance that encourages Americans to focus on their cardiovascular health and understand the importance of adopting healthier behaviors to reduce the risk of serious health outcomes, such as a heart attack or stroke. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.

By adopting healthier lifestyle habits, individuals can incorporate small but powerful changes into their day-to-day routines to help prevent heart disease. The CDC states that living a healthier lifestyle can help keep your blood pressure, cholesterol, and blood sugar levels normal and may help lower your risk for heart disease and heart attack.

Living a longer, healthier life starts with taking care of your heart. Here are six lifestyle habits you can implement today that may help improve not only heart health but whole-body health.

1. Choose Healthy Foods and Drinks. By choosing healthy meals and snacks, you may help prevent heart disease and heart complications. Be sure to eat plenty of fruits and vegetables, and less processed foods. Eating foods high in fiber and low in saturated and trans fats can help prevent high cholesterol. Since drinking alcohol can raise your blood pressure, if you choose to drink, the AHA recommends limiting the amount of alcohol consumed generally to no more than one drink per day for women, and no more than two drinks per day for men, though some should consume less. Heavier drinking, such as binge drinking or consuming three drinks or more a day, can lead to worse health outcomes and cardiovascular disease.

2. Keep a Healthy Weight. Maintaining a healthy weight is important. People who are overweight or suffer from obesity have a higher risk of heart disease. Extra weight can put extra stress on the blood vessels and the heart.

3. Get Regular Physical Activity. Any physical activity is better than none. It can be helpful to choose an activity that you enjoy, such as biking, yoga, walking, swimming or tennis. Physical activity can help maintain a healthy weight and lower your blood cholesterol, blood pressure, and blood sugar levels. For adults, the Surgeon General recommends at least 2 hours and 30 minutes of moderate-intensity activity, such as brisk walking or biking, every week for heart health. For adolescents and children, it is recommended that they get at least 1 hour of physical activity daily.

Disclaimer: Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.

4. Dont Smoke. Cigarette smoking and tobacco use can increase your risk of heart disease. If you are a non-smoker, do not start. If you smoke, quitting will lower your risk for heart disease. Talk to your doctor to learn about ways to help you quit.

5. Take Charge of Your Medical Conditions. If you have a medical condition such as high cholesterol, high blood pressure, or diabetes, you can take steps to help lower your risk of heart disease. Monitor your cholesterol as recommended by your health care provider, check your blood pressure regularly, and manage your blood sugar levels if you have pre-diabetes or diabetes. If you take medication to treat any of these diseases, it is important to follow your doctors instructions carefully. Never stop taking medication without first talking to your doctor, nurse, or pharmacist.

6. Get Good Sleep. Getting a good nights sleep isnt just important for your energy levels; it is also critical for your heart health. Adults who do not get at least 7 hours of sleep each night are more likely to have had health problems such as heart attack, asthma and depression, some of which can raise the risk of heart disease, heart attack or stroke. Some things you can do to get better sleep include sticking to a regular sleep schedule, not eating or drinking within a few hours of bedtime, keeping your bedroom cool, dark, and quiet, and getting enough physical activity during the day.

Some habits are indeed hard to break, but remember that small steps can lead to big victories. Take one habit at a time, and with a series of small changes, you are on your way to a healthier lifestyle and a healthier heart.

Sources:

Silent Struggles: How the Holidays could Intensify Depression for those with Diabetes

Suzy Mesmer — Tue, 18 Nov 2025 20:00:00 Z

By Dr. Derek Hiltz, Optum Tyrone

As the holidays approach, and the seasons expectations and demands draw near, it is not uncommon for some, especially older adults, to catch a case of the holiday blues. But its important to know when its more than just the blues and how other conditions, like diabetes, can be linked with depression. November is National Diabetes Awareness Month, an ideal opportunity to learn how diabetes and depression can go hand in hand.

Diabetes remains prevalent among older adults. The American Diabetes Association reports that people with diabetes have a higher rate of depression than the general population. Additionally, older adults can also be more susceptible to depression because of increased loneliness associated with being socially isolated from others.

While depression affects everyone differently, recognizing its signs is a positive step toward managing your mental health, right along with your physical health. The National Institute of Mental Health notes that some of the common symptoms of depression to look out for include:

Persistent sad, anxious, or empty mood
Feelings of hopelessness or pessimism
Feelings of irritability, frustration, or restlessness
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in hobbies and activities
Decreased energy, fatigue, or feeling slowed down
Difficulty concentrating, remembering, or making decisions
Difficulty sleeping, waking early in the morning, or oversleeping
Changes in appetite or unplanned weight changes
Thoughts of death or suicide

WellMed | Optum Disclaimer: If you or someone you know has thoughts about suicide, seek help right away. If you or someone you know is in immediate danger, call 911or go to the nearest emergency room.

To reach a trained crisis counselor, call or text the 988 Suicide & Crisis Lifeline at 988 or 1-800-273-TALK (1-800-273-8255). You may also chat at 988.lifeline.org.

If you experience any of these symptoms for two weeks or more or if your symptoms are severe, be sure to seek medical attention. There are multiple options for the treatment of depression, but for all of them, the sooner help is sought, the more effective the treatment.

The holidays can be a stressful time. It is important to know the signs and symptoms of depression and talk to your doctor to find out more about the links between diabetes and depression so you can take the necessary steps toward healthy living.

Resources:

Dr. Derek Hiltz is a family medicine physician with Optum Tyrone. He received his medical degree from Nova Southeastern University - College of Osteopathic Medicine and has been in practice for more than 20 years. Dr. Hiltz has expertise in treating chronic high blood pressure, chronic diabetes, and coronary artery disease, among other conditions, and is committed to providing compassionate, quality care to his patients.

Forget the Tricks, Enjoy the Treats this Halloween. Keep Yourself Safe and Kids Healthy

Suzy Mesmer — Tue, 21 Oct 2025 14:58:37 Z

Courtesy of WellMed and Optum

Fall is here, and with celebrations like Halloween and fun festivities like trick-or-treating, there are many temptations and goodies to be had. Following a few dos and donts can help make the celebrations a little safer and healthier for children, parents, and grandparents.

Treats for Special Diets

Food allergies can put a damper on any kids fun, especially during Halloween. Parents are reminded to examine the label of all candies to ensure their childs allergen isnt present, and are cautioned not to allow any home-baked goods or foods that are not commercially wrapped to be eaten. It is important to keep in mind that mini or bite-sized candy may contain different ingredients than its full-size counterpart. To be certain last years treats arent this years trick, impose a no eating while trick-or-treating rule until you have time to review all food labels and check for tampering.

Handing out candy to little ghosts and goblins on Halloween is part of the celebrated experience, and theres a fun and easy way to make it even more inclusive for the one in 13 children who have life-threatening food allergies or intolerances. The Teal Pumpkin Project, created by the Food Allergy Research & Education (FARE) organization, suggests placing a teal-colored pumpkin out front to signal that it contains allergy-friendly candy or foods, as well as non-edible treats like small toys, glow sticks, or stickers.

WellMed | Optum Disclaimer: Some items and foods are choking risks for children and should be avoided, particularly with children under age four or who have certain disabilities. The list includes certain foods (including hard candy, nuts, string cheese, and chewing gum), small toys, and any item small enough to place in the mouth.

Keeping a watchful eye on your kids while they enjoy their loot is important, as food allergies can develop at any stage of life. Every 10 seconds, a food allergy reaction sends someone to the emergency room in the U.S., and no parents need that type of scare on Halloween. A child having an allergic reaction may exhibit symptoms such as putting their hands in their mouth, pulling or scratching at their tongue, slurring their words, or a hoarse or squeaky voice.

Other symptoms you may see are hives, abdominal pain, and in very severe cases, low blood pressure and loss of consciousness. If you think your child is having an allergic reaction, seek immediate medical care. Calling 911 may be needed in some cases, particularly when a severe reaction occurs, symptoms begin soon after ingestion, or if symptoms are progressing rapidly.

Tricks on Keeping Them Healthy

The spookiest time of the year is a good marker for the start of flu season as well. Getting a flu vaccine before mischief night can help keep your child happy and healthy past Halloween and into the family holiday season.

It is also a great time to remind your child of other important ways to stay healthy and safe as they travel door to door, speaking to neighbors as they receive treats. Children trick-or-treating on Halloween night should always watch for cars, wear reflective gear if possible, walk with a large group, walk on sidewalks whenever possible, or walk on the edge of the road facing traffic to stay safe, and carry a flashlight.

For parents with children who wear face paint or makeup, its important to check out those ingredients as well. Harmful ingredients in face makeup can trigger allergies or cause problems like skin irritation. Some tips to help avoid toxic ingredients and possible skin reactions: avoid makeup with heavy metals like cadmium, mercury, lead, and even arsenic. To avoid infection from makeup, wash your hands before applying and never share makeup with others. A good practice is to test a small amount of makeup a few days before to see if your child will have a reaction, and when in doubt, talk to your childs pediatrician.

Stay safe, healthy, and happy this Halloween, and be sure to remain healthy throughout the rest of the holiday season.

Resources: