Understanding Blood Pressure

Heart disease remains the leading cause of death in Canada. High blood pressure (hypertension) is the single most important risk factor — but it is also one of the most manageable with the right knowledge and support.

According to the 2025 Hypertension Canada primary care guidelines, blood pressure of 130/80 mmHg or higher is defined as hypertension. The recommended treatment target for most adults is below 130 mmHg systolic. Lifestyle changes are recommended for everyone, while medication is recommended when blood pressure reaches 140/90 mmHg or higher.

Lifestyle Steps That Really Work

• DASH diet: Rich in vegetables, fruits, whole grains, and low-fat dairy. Limits sodium to under 2,300 mg/day.
• Regular movement: 150 minutes of moderate activity per week — walking, swimming, or chair exercises all count.
• Reduce sodium: Cutting sodium by 1,000 mg/day can lower blood pressure by 5–6 mmHg.
• Limit alcohol: No more than 1–2 standard drinks per day, fewer than 10 per week.
• Don't smoke: Smoking doubles cardiovascular risk. It's never too late to quit — ask your doctor about free programs.
• Manage stress: Chronic stress raises blood pressure. Mindfulness, gentle yoga, and social connection all help.

Warning Signs: Call 911 Immediately If You Have:

Falls are the leading cause of injury-related hospitalizations among Canadian seniors, yet up to 95% of hip fractures are caused by falls — and many can be prevented.

Osteoporosis: The Silent Thief

Osteoporosis causes bones to become fragile and break easily, often without any warning. In Canada, 1 in 3 women and 1 in 5 men will fracture a bone due to osteoporosis in their lifetime. After age 65, bone density screening (DEXA scan) is recommended for women; men should discuss with their doctor.

• Calcium: Adults over 50 need 1,200 mg/day. Sources include dairy, fortified plant milks, almonds, canned salmon with bones, and leafy greens.
• Vitamin D: Health Canada recommends 800–2,000 IU/day for adults over 50. Most Canadians are deficient, especially in winter — ask your doctor about supplementing.
• Weight-bearing exercise: Walking, dancing, and resistance training strengthen bones. Even 30 minutes most days helps significantly.
• Balance training: Tai chi reduces fall risk by up to 47%. Many Toronto community centres offer free or low-cost classes.
• Home safety review: Remove tripping hazards, install grab bars in bathrooms, ensure good lighting on stairs. Ontario's OHIP+ may cover an in-home assessment.
• Medications: Bisphosphonates (e.g., alendronate) and other bone-strengthening drugs can dramatically reduce fracture risk — discuss with your doctor.

Arthritis Management

Arthritis affects 1 in 5 Canadians. The two most common types are osteoarthritis (wear and tear) and rheumatoid arthritis (immune system). Both benefit from staying active, maintaining a healthy weight, and working with your doctor on appropriate pain management — from physiotherapy to medications.

As we age, our caloric needs decrease slightly — but our need for most nutrients actually increases. This means every meal needs to be nutritious.

Key Principles from Canada's Food Guide

• Half your plate: Fruits and vegetables — aim for variety and colour.
• Quarter of your plate: Whole grain foods — brown rice, whole wheat bread, oats.
• Quarter of your plate: Protein — fish (2× per week), poultry, legumes, eggs, tofu, low-fat dairy.
• Water first: Drink water regularly. Older adults have a reduced thirst sensation and are at higher risk of dehydration.

Nutrients to Prioritize After 65

Alzheimer's disease is the most common form of dementia — a progressive brain disorder that affects memory, thinking, behaviour, and the ability to carry out daily activities. In Canada, over 750,000 people live with dementia, and that number is projected to reach 1.7 million by 2050.

Alzheimer's is not a normal part of aging. It is caused by a complex combination of genetic, environmental, and lifestyle factors. The disease unfolds as abnormal protein deposits — amyloid plaques and tau tangles — accumulate in the brain, damaging nerve cells and disrupting communication between them.

The Stages of Alzheimer's Disease (2024 Updated Framework)

According to the most recent diagnostic criteria published by the Alzheimer's Association and National Institute on Aging in 2024, Alzheimer's is now understood as a biological continuum with six stages: