Summer Hydrating Foods: Don’t Just Drink, Eat Water
As temperatures soar this summer in senior living Lakewood, make sure you do not just drink water to stay hydrated. You can find water in many fruits and vegetables. They are loaded with minerals and are naturally low in calories. Hydrating foods are ideal for seniors who want to reach their fluid intake goals and who may become bloated from drinking too many pitchers of plain water.
Try these delicious and refreshing foods on hot days:
Watermelon is an obvious choice for summertime hydration. In fact, it is almost 92% water. Watermelon is also a good source of potassium, which plays an important role in maintaining healthy blood pressure. Keep a bowl of bite sized chunks in the refrigerator. Snack on watermelon throughout the day or combine it with fresh mint leaves to make a quick and easy slushie. Cantaloupe and honey dew are also high in water and may be easier to digest.
Add hydration and flavor to regular water by slicing half of a cucumber and placing it in a pitcher of plain water. You will drink more throughout the day simply because it has more flavor. Use cucumber ribbons in place of croutons on salads or toss them with plain yogurt, dill, and a little lemon juice for a delicious, crunchy side dish to go with grilled fish or chicken.
Leafy lettuces like romaine or butterhead are also more than 90% water. Make big salads that are packed with grilled chicken, fresh strawberries, and almonds for a light, satisfying meal. Add an olive oil and balsamic vinaigrette to help your body absorb fat soluble vitamins A and K.
Tomatoes are another great choice. They are high in water, but also lycopene, an antioxidant that may reduce the risk of prostate and heart disease. Roast cherry tomatoes with a little olive oil and garlic. In assisted living Lakewood chill in the refrigerator and then fold them into cold pasta for a make ahead meal that will taste even better the next day.
Try grilling zucchini, yellow squash, and bell peppers with only a little bit of seasoning. They will be done in minutes and they are a good choice because they replace electrolytes and water lost through sweating. Plus, their natural sweetness will curb your appetite for a carbohydrate loaded side dish.
Dairy is a smart choice as well. Kefir and low fat milk are about 87% water and they provide both protein and electrolytes in a single glass. Choose plain varieties and avoid fruit on the bottom yogurt and milk, which have added sugars. If dairy is a problem, almond or oat beverages fortified with calcium and vitamin D can be substituted. Keep in mind that they will not have as much protein.
Put a small bowl of frozen grapes or peach slices in the freezer. They will slowly melt in your mouth and cool you from the inside out. Plus, they are a great source of natural sugars for a gentle energy boost.
Combine smart food choices with regular sipping-on most days, eight to ten eight ounce glasses-and you will breeze through the warmest months feeling light, clear headed, and ready for fun in the sun in assisted living facilities Lakewood.
How to Create a Relaxing Evening Routine
The way you end your day can be just as important as how you start it. A calming evening routine helps you let go of the day’s stress, sleep better, and feel more refreshed the next morning. Whether you’re living independently or enjoying life at assisted living lakewood, a few simple habits can make evenings something you look forward to.
Set a Consistent Wind-Down Time
Going to bed at the same time every night signals to your body that it’s time to rest. But your wind-down should start even earlier—at least 30 to 60 minutes before bedtime. Choose a time each evening to start slowing down. Treat it like an appointment with yourself, and protect that time from interruptions whenever possible.
Limit Stimulation
Bright lights, loud noises, and screen time can all trick your brain into thinking it’s still daytime. In the evening, try to:
Dim the lights
Turn off the TV or lower the volume
Step away from phones, tablets, and computers
Soft lighting and quiet activities help trigger your body’s natural sleep signals, making it easier to drift off when your head hits the pillow.
Build a Mini Routine That Feels Good
An evening routine in assisted living facilities doesn’t need to be complicated. Choose two or three activities that feel peaceful to you, such as:
Reading a favorite book
Listening to calming music
Writing in a gratitude journal
Sipping on a cup of herbal tea
Repeating the same small steps each evening helps create a mental “bridge” between the busy day and a restful night.
Light Movement Can Help
If you feel restless in the evening, light movement can release tension without revving you up. Gentle stretches, a short walk around your living space, or simple chair yoga can relax your muscles and prepare your body for sleep.
Communities like senior living Lakewood often offer evening activities like stretch classes or quiet meditation groups, making it easy to add relaxing movement into your nighttime routine.
Try a Breathing Practice
Even a few minutes of focused breathing can make a noticeable difference. Try this simple exercise:
Inhale slowly through your nose for a count of four
Hold your breath for four counts
Exhale slowly through your mouth for four counts
Pause for four counts before inhaling again
Repeating this cycle three or four times calms your nervous system and quiets racing thoughts.
Focus on Comfort
Make your bedroom a place your body recognizes as a sleep zone. Some small changes that can help:
Keep the room cool and dark
Choose comfortable bedding
Use white noise if you find nighttime sounds distracting
These small environmental tweaks reinforce all the work your routine is doing to help you relax.