As days grow shorter, and daylight becomes scarce in late fall and winter, 4 to 6 percent of Americans experience a form of depression called winter-onset Seasonal Affective Disorder *(SAD). Another 10 to 20 percent have milder cases. Many mistakenly write off SAD as the winter blues or cabin fever, but as a recognized type of clinical depression, SAD requires professional diagnosis and attention, the American Academy of Family Physicians (AAFP) advises.

Although SAD is more common among younger adults (75 percent of SAD patients are women, most in their 20s, 30s and 40s), it also affects seniors.

And seniors diagnosed with other forms of depression may have symptoms aggravated by the isolating effect of forbidding winter weather. Treatment for SAD and other forms of depression is especially critical for older adults, who are at greater risk of suicide than the rest of the U.S. population, according to the Centers for Disease Control. While American seniors make up 12 percent of the population they account for 16 percent of all suicides—and white men over 85 are at six times greater risk of suicide than other population segments.

Other means to help seniors elevate mood and fend off the effects of winter and depression include:

• Open curtains and blinds to allow in as much daylight as possible. Sitting near a window can increase daylight’s positive effects.

• As safety permits, spend time outdoors every day. Even on cloudy days the effect of daylight can be beneficial. For the added benefit of companionship, as well as safety, a family or professional caregiver may need to accompany a senior.

• Eat a well-balanced diet that provides recommended amounts of vitamins and minerals to maintain energy. Limit consumption of starchy and sweet foods.

• Get physical activity 30 minutes a day, three times a week. Again, a family or professional caregiver can help seniors achieve this safely with the added, healthful benefit of companionship.

• Stay involved with hobbies, church and social activities and friends to prevent feelings of isolation that winter can bring.

As we age, we become more vulnerable to food-borne illness. Seniors have less stomach acid, making it more difficult to rid the digestive tract of harmful bacteria. As we get older, our digestive systems slow, giving bacteria more time to cause harm. Seniors also experience diminished sense of smell and taste, which can make it more difficult to notice when food has spoiled

Safe food storage practices can be one of the best methods to prevent food-borne illness. Here are some ways to store your food safely:

• Keep your refrigerator at 40 degrees Fahrenheit or below and your freezer at 0 degrees Fahrenheit or below. Use an appliance thermometer.
• Never keep refrigerated leftovers more than three or four days—even if they still look and smell fine.
• Refrigerate promptly. Never allow meat, poultry, fish, seafood and eggs or fresh vegetables or fruit to sit at room temperature for more than two hours before storing in the refrigerator or freezer. Reduce this time to one hour when the room temperature is 90 degrees or above.
• Keep in mind that bacteria grow quickly in the “danger zone” between 40 and 140 degrees. So, hot food left out for serving should be maintained at an internal temperature of 140 degrees or above. Likewise, cold foods should be kept below 40 degrees to prevent bacteria growth.
• Follow “sell-by” and “use-by” dates on food packaging. Do not buy an item after the “sell-by” date, and throw out food when the “use-by” date passes.
• Do not take restaurant leftovers home unless you can refrigerate them within two hours of being served (one hour if air temperature is 90 degrees or above) – or if you can keep them in a cooler with ice or freezer gel packs until you arrive home.

Seniors require substantially greater Recommended Dietary Allowances (RDAs) of certain key nutrients than younger adults. Here are a few of the most important nutrients seniors should include in a balanced diet.

Protein: It isn’t just for growing bodies. Protein helps seniors maintain body tissues, the immune system and muscle mass. Some experts believe seniors are unable to use protein as efficiently as they could in their younger days, so they need more of it now. The IFIC suggests that seniors extend their protein budget by minimizing meat, poultry and fish portions while filling in with more economical protein sources such as legumes, eggs, peanut butter and low-fat dairy products.

Calcium and Vitamin D: Most seniors don’t consume enough calcium and Vitamin D. On top of that, certain medications and physiological changes interfere with their absorption and retention. So, the recommended intake of these two nutrients is higher for seniors.

Calcium strengthens teeth and bones—preventing osteoporosis—and promotes contraction and relaxation of muscles, including the heart muscle; blood clotting; and production of new cells and body tissues. It also decreases the risk of kidney stones, limits the growth of colon cancer cells and controls blood pressure.

Vitamin D plays a supporting role, helping calcium function to its fullest extent. Seniors who have difficulty tolerating dairy products—a rich source of calcium and Vitamin D—can strive to optimize their intake of it by drinking smaller amounts, drinking reduced-lactose milk, taking lactase enzyme tablets and eating yogurt with live, active cultures.

Vitamin B6: B6 plays an important role in immune system function, assisting metabolism of food and formation of red blood cells. It has been documented to decline with age and can be adversely affected by some medications.

For more information on the nutrients seniors need, visit the International Food Information Council website (IFIC).

Each year about 76 million Americans become ill from eating foods contaminated by bacteria, viruses or parasites, the National Institutes of Health reports. About 5,000 die. However, safe food handling, preparation and storage practices can greatly decrease the risks of food-borne illness. Here are seven ways to prepare your food safely:

1. Wash your hands before and after handling food. Be certain to wash hands after handling raw meat, poultry, fish, seafood and eggs. Hand washing—at least 20 seconds in warm, soapy water—eliminates nearly half of food-borne illnesses, as well as significantly reducing the spread of cold and flu viruses according to the ADA.
2. Wash cooking items—such as cutting boards—with hot soapy water between food items.
3. Rinse fresh fruits and vegetables thoroughly.
4. Raw meats and poultry do not need to be washed. Washing can spread bacteria to other foods, surfaces and utensils.
5. Separate raw meat, poultry, fish, seafood and eggs—and their juices—from ready-to-eat foods. Use one cutting board for fresh fruits and vegetables and a separate one for raw meat, poultry, fish, seafood and eggs. Do not place cooked food on a plate that held raw meat, poultry, fish, seafood or eggs unless you first wash the plate with hot, soapy water.
6. Cook meat to recommended internal temperatures, to destroy bacteria – beef , 145 °F; ground beef, veal and lamb, 160 °F; pork,160 °F; poultry, 165 °F; fish and seafood, 145 °F; eggs, 160 °F; and leftovers,165 °F . Check internal temperatures with a food thermometer.
7. Thaw frozen foods in the refrigerator, not at room temperature. Place in a container to prevent juices, which may contain harmful bacteria, from contaminating other food. Food may also be thawed in a microwave and cooked right away.

Healthful eating, supported as needed by family and professional caregivers, offers seniors numerous benefits, according to the National Institute on Aging of the National Institutes of Health. Here are 13 reasons why you should help the seniors you love and care for get the nutrition they need:

1. Greater energy and improved feeling of well-being by providing the body the calories needed to get through the day, appropriate to activity level
2. Greater longevity
3. Strengthened immune system and protection against illness
4. Reduced mood swings and depression
5. Better mental focus
6. Reduced risk of high blood pressure, and high cholesterol
7. Lessened risk of diabetes
8. Strengthened bones through prevention of bone loss
9. Decreased risk of some forms of cancer
10. Improved cardiovascular health
11. Greater control of weight by concentrating on nutrient-rich foods that are more filling than “empty calorie” foods that lack essential vitamins and minerals
12. Younger, healthier looking skin
13. Improved digestion and regularity, through consumption of whole-grain foods, fruits and vegetables and drinking more water

The American Dietetic Association (ADA – www.eatright.org) says that the body’s defenses against bacteria and serious illness weaken with age, leaving us more vulnerable to food-borne illness—or food poisoning—as we get older. The National Institutes of Health urges seniors, because of their lowered defenses against food contamination, to avoid the following foods:

• Raw or undercooked meat, poultry, fish or seafood
• Unpasteurized or raw milk, milk products and juices
• Raw or partially cooked eggs and foods made with raw eggs such as cookie dough and cake batter, protein milkshakes and Caesar salad dressing
• Hot dogs and luncheon meats, unless reheated until steaming hot or 165 degrees Fahrenheit
• Soft cheeses like Brie and Camembert, unless labeled “made with pasteurized milk”
• Uncooked sprouts, such as bean, alfalfa, clover or radish

Food-borne bacteria usually take one to three days to cause illness—but in some cases, depending on the bacteria, as little as 30 minutes to as many as three weeks. Symptoms of food poisoning may include upset stomach, abdominal pain, vomiting or diarrhea. Flu-like symptoms with a fever, headache and body aches also are possible. At times, it can be confused with other types of illness.

The National Institutes of Health recommends the following if you suspect you have contracted a food-borne illness:

• Contact your doctor or health care provider and seek medical treatment as necessary.
• Save the food in question, wrap it securely, clearly label it and freeze it. It may be used to diagnose your illness and prevent others from getting sick.
• Save all packaging and record the date and time the food was eaten. Also save unopened packages of the same product. Report the contaminated food to the USDA Meat and Poultry Hotline at 1-888-674-6854.
• Call the local health department if you believe you became ill from food eaten at a local restaurant.

Hunger and malnutrition is a greater problem for America’s seniors than many may realize. According to a report by the Meals on Wheels Association of America (MOWAA) Foundation, more than five million American seniors—11.4 percent of those 65 and older—experienced some form of “food insecurity.” Of that number 2.5 million were at risk of hunger and about 750,000 experience hunger.

A variety of programs exists to help seniors get proper nutrition, such as Meals on Wheels, which delivers meals to seniors, on-site meal programs provided by community organizations and senior centers, food pantries, and the federal food stamp program.

According to the National Council on Aging (NCOA), about 60 percent of low-income seniors who qualify for federal and state nutrition programs have not enrolled.  NCOA offers a free Web-based service, BenefitsCheckUp® (www.benefitscheckup.org), to help people over 55 identify nutrition and other benefits for which they qualify.

Here are some other ways you can help ensure seniors get proper nutrition:

• Find a grocery with home delivery service.


• Look to churches and community organizations that have volunteers who shop and cook for seniors who live alone.


• Check in regularly with seniors and share meals with them.


• Join with other seniors who are alone, share in meal preparation and dine together.


• Schedule an appointment with a registered dietitian.


• Hire a professional caregiving provider, such as Comfort Keepers^®, to assist with meal preparation, shopping, companionship during meals and other times, and provide other needed assistance around the home.


• Talk with your doctor about screening for potential nutritional problems, switching to medications that don’t affect appetite and reconsidering diets that may be discouraging a senior from eating.


• Help seniors get regular exercise. Exercise is an appetite booster, strengthens bones and muscles and helps control depression.

The Mayo Clinic (www.mayo.org) states that in addition to financial limitations, physical, social and psychological factors contribute to senior hunger or malnutrition, impeding seniors’ ability to maintain a diet that provides the necessary balance of nutrients for healthful living.

Below are 10 main contributing causes of senior malnutrition:

• Debilitating conditions that limit seniors’ ability to get out to shop, prepare meals and feed themselves
• Fixed incomes can prevent seniors from being able to purchase the groceries they need to stay nourished.
• Difficulty chewing and swallowing as a result of diseases such as Parkinson’s, dry mouth caused by some medications, dental conditions and poorly fitting dentures
• Frailty due to loss of muscle mass and fat, which can alter body chemistry, diminishing appetite, especially in seniors with serious illnesses
• Medications, such as some antidepressants, blood pressure and osteoporosis drugs, that diminish appetite, alter the flavor of foods and interfere with absorption of nutrients
• Reduced absorption of nutrients as a result of some physiological changes due to aging. For instance, in many seniors reduced production of digestive enzymes and acids interferes with breakdown of protein and absorption of essential vitamins and minerals, such as vitamin B-12, folate, calcium and iron. Some illnesses, such as gastrointestinal cancers, diarrhea and inflammatory bowel disease, can also cause this problem.
• Diminished sense of taste or smell that often occurs with aging. Some medications and illnesses accelerate or intensify this loss, depriving seniors of some of the pleasure associated with eating. This can affect appetite. Bland, medically-prescribed diets can have the same effect. Natural flavor enhancers, like garlic, onions and spices, can help counteract this.
• Dementia, which often prevents individuals from recognizing the need to eat. Some persons with dementia need to be reminded to swallow.
• Depression, due to multiple causes such as grief, loneliness, retirement, poor health, and medications. Depression affects about 6 million American seniors.
• Alcoholism, which is often a hidden problem in the senior population, decreases appetite, destroys nutrients and negatively affects seniors’ ability to care for themselves