Seniors Forum Canada

What Foods Are High in Fibre?
Eating more legumes, fruits, vegetables, nuts and whole grains can help you meet your daily fiber goals
Fibre may not be the flashiest part of your daily diet, but it does a lot of behind-the-scenes work to keep your body healthy and running smoothly. Think of it as the quiet overachiever of nutrition.
20+ healthy high-fiber foods
Dietary fiber is a complex carbohydrate found in plant-based foods like legumes, fruits, vegetables, whole grains, nuts and seeds. Taylor recommends aiming to eat between 25 grams (g) and 38g of fiber per day.
Here are 20+ high-fiber foods — most of which are rich in insoluble fiber and soluble fiber — that can help you reach that goal.

High-fiber legumes
Black beans, Lentils, Split peas, Pinto beans, Kidney beans, Chickpeas, Edamame
High-fiber vegetables
Green peas, Brussels sprouts, Artichoke hearts, Broccoli, High-fibre fruit, Raspberries, Blackberries, Pears, Apples

High-fibre whole grains
Barley, Oats, Quinoa

High-fibre nuts and seeds
Chia seeds, Almonds, Ground flaxseed

High-fibre healthy fats
Avocados

Why fibre is important in your diet
Eating enough fiber can also:
•⁠ ⁠Lower your risk of diseases, including several types of cancer
•⁠ ⁠Boost heart health
•⁠ ⁠Help maintain healthy cholesterol levels
•⁠ ⁠Keep you feeling fuller longer to control appetite
•⁠ ⁠Support energy levels during the day
•⁠ ⁠Balance blood sugar levels
What to know before upping your fibre intake
Adding fibre to your diet is great, but you’ll want to do it slowly. “If your body isn’t used to it, suddenly eating more fiber can sometimes cause bloating and cramping,” Taylor warns.
Be sure to drink enough, too. That’s because when you eat more fiber, your body needs more fluid to help move it through your digestive system. Running dry could lead to issues with constipation.
To avoid issues, Taylor recommends gradually increasing your intake of high-fibre foods and your hydration over a few weeks.
“Give your body time to adjust,” she advises. “In the end, that fiber will make your gut happy.”

Learning Session on “Polypharmacy” – Practical Strategies for Healthy Aging
Seniors Forum Canada recently organized a highly informative, interactive, and well-structured learning session on "Polypharmacy – Practical Strategies for Healthy Aging." The session addressed an important issue affecting older adults, as nearly two-thirds of seniors take five or more prescription medications, placing them at increased risk of complications related to polypharmacy.
The presentation was delivered by Dr. Sadaf Faisal, Chief Pharmacist, Ontario, who provided a comprehensive, engaging, and easy-to-understand overview of the challenges associated with polypharmacy. Participants learned about the potential risks of taking multiple medications, including drug interactions, medication duplication, falls, hospitalizations, and medication-related side effects.
Dr. Faisal also highlighted the importance of deprescribing—the careful reduction or discontinuation of medications when appropriate—to improve patient safety and quality of life. She introduced practical polypharmacy assessment tools that empower patients to ask informed questions about their medications and actively participate in discussions with their healthcare providers. These tools support shared decision-making and help ensure that medication plans are safe, effective, and aligned with each individual's health needs and personal goals.
The session was attended by a large number of participants and received excellent feedback. Attendees appreciated the practical information and interactive discussion, recognizing the program as an outstanding educational initiative that significantly increased awareness of medication safety, responsible medication management, and healthy aging.
Seniors Forum Canada extends its sincere appreciation to Dr. Sadaf Faisal for sharing her expertise and making this session both educational and inspiring. We also thank all participants for their enthusiastic involvement and look forward to organizing more learning sessions on topics that promote active, informed, and healthy aging. See less

Harvard study links ultra-processed foods to higher rates of cognitive decline, dementia
If you’re concerned about keeping your brain healthy as you age, here’s one more reason to take a hard look at what’s in your pantry: a new study suggests that older adults who eat the most ultra-processed foods — think sugar-sweetened drinks, deli meats, and fast food — may face a meaningfully higher risk of cognitive decline compared with those who favor whole, minimally processed foods.
In the study, published online June 3, 2026, by the American Journal of Public Health, Harvard researchers analyzed data from 5,370 older adults participating in the nationwide Health and Retirement Study, tracking them for nearly nine years between 2012 and 2020. Participants (average age 64, 55% women) completed dietary questionnaires at the start of the study, and underwent standardized memory and attention tests every two years to assess their cognitive health.
At the study’s end, the people who’d reported eating the most ultra-processed food had a 58% higher risk of developing dementia compared with those who ate the least. The highest consumers were also found to have a 46% higher risk of developing cognitive impairment without dementia (CIND).
The results also held positive news: people who ate the most whole, minimally processed foods showed the opposite pattern, with a 41% lower risk of developing dementia and a 24% lower risk of CIND compared with the people who ate the least.
While the study doesn’t prove these dietary choices caused the differences in brain health, a growing body of evidence links ultra-processed foods to obesity, diabetes, hypertension, and high LDL (bad) cholesterol — all known risk factors for cognitive decline.

Managing migraine: Safe treatment and prevention strategies- small daily habits matter
While there is no cure, migraine can often be managed with the right combination of treatment and consistent daily habits.
Just as important as treating migraine is finding ways to prevent it. Many people find that keeping consistent daily routines helps to "calm" the brain.
One helpful way to think about prevention is the SEEDS approach, outlined in the infographic below. Even small, steady changes in these areas can reduce how often migraine occurs.
o Sleep: Keep a regular sleep schedule. Aim for 7 to 8 hours of sleep and wake up at the same time every day.
o Exercise: Stay active with gentle, regular movement such as walking or swimming. Avoid heavy exercise right before bed.
o Eat: Do not skip meals. Eat morning protein and stay hydrated. Avoid common migraine triggers such as aged cheese, alcohol, and processed meats like cold cuts.
o Diary: Keep a headache diary. Track symptoms and possible triggers to help identify patterns.
o Stress Management: Use relaxation techniques, stretching, or cognitive behavioural therapy (CBT) to help manage stress. See less

Seniors Forum Canada
Improving the Quality of Life for Older Adults
Seniors Forum Canada is a volunteer-led, community-based initiative dedicated to empowering adults aged 55 and over through programs that promote healthy aging, lifelong learning, and social engagement. Our mission is to enhance the physical, mental, and social well-being of older adults by providing accessible fitness, educational, and recreational opportunities.
Today, our WhatsApp community includes more than 600 active members, allowing us to connect seniors with reliable information, meaningful activities, and peer support.
Program Objectives
Our program focuses on three key priorities:
1. Empowering Seniors Through Knowledge
o Educational sessions on health, safety, financial literacy, digital literacy, elder abuse prevention, fraud awareness, mental wellness, wills and estate planning, and other issues affecting older adults.
2. Active Aging
o Regular fitness and wellness sessions designed to improve mobility, balance, flexibility, strength, and overall physical and mental health.
3. Reducing Social Isolation
o Social gatherings, outdoor activities, excursions, and peer support to strengthen community connections and reduce loneliness.
Program Activities
1. Active Aging
• Fitness sessions are offered 5–6 days per week through Zoom, hybrid, and in-person formats.
• Each one-hour session attracts an average of 20 participants, serving approximately 400–450 participants each month.
• Exercises focus on improving flexibility, balance, mobility, coordination, strength, and overall wellness.
2. Empowering Seniors Through Knowledge
a--Educational workshops are held every 4–6 weeks, with 50–80 participants attending each session.
Topics include:
• Fall prevention, Health and wellness, Mental health, Financial literacy, Digital literacy, Elder abuse prevention, Fraud awareness, Estate planning and wills, Personal financial management, Literary and cultural enrichment
Presentations are delivered by experienced professionals and knowledgeable volunteers.
b--Our Wellness WhatsApp group, with over 600 members, regularly shares evidence-based health information from respected institutions such as Harvard University, McMaster University, the Cleveland Clinic, and the Mayo Clinic.
We also share educational resources and community updates through our page, Seniors Forum Canada.
3. Reducing Social Isolation
We organize social outings, cultural events, picnics, and community gatherings that foster friendships and promote inclusion.
Our most recent community picnic in Mississauga welcomed around 200 seniors, who enjoyed an afternoon of food, music, recreation, and companionship.
Peer counselling and support are also available through our WhatsApp community to assist seniors experiencing loneliness or social isolation.
Impact
Our programs help older adults:
• Maintain active and healthy lifestyles
• Improve physical and mental well-being
• Build confidence and independence
• Develop meaningful social connections
• Reduce loneliness and isolation
• Access reliable information and community resources
We sincerely appreciate your consideration and support. Your letter of endorsement will strengthen our application and help us continue providing valuable services to seniors in our community.
Thank you for your continued commitment to improving the lives of older adults.
Sincerely,
Seniors Forum Canada
Website: www.seniorsforumcanada.org
Facebook: Seniors Forum Canada
Email: [email protected]
Founder Shaukat Rizvi

Senior Forum - Canada We offer a wide range of programs and services, including fitness classes, educational workshops, and a variety of different events. See below for more details.

How to thaw a frozen shoulder

Frozen shoulder, or adhesive capsulitis, occurs when inflammation and scar tissue invade the shoulder joint. In some cases, frozen shoulder starts with inflammation of the joint and leads to scarring. In other cases, the scarring occurs with little inflammation.
Most often, people with frozen shoulder experience a dull, aching pain that increases as the condition progresses and worsens when you move your arm.
Although the exact cause of frozen shoulder isn't clear, it is more common in people with conditions like diabetes, Parkinson's disease, and thyroid disease. Frozen shoulder can also develop after the shoulder has been immobilized for a long period of time - for example, following an injury, a stroke, or surgery. It is more common in women than men, and affects between 2% and 5% of people.
Frozen shoulder typically progresses through three stages. The duration of each stage varies from person to person.
Stage 1: Freezing. The shoulder becomes inflamed and the shoulder capsule progressively shrinks, leading to increasing pain and stiffness. This stage can last from two to nine months.
Stage 2: Frozen. The shoulder remains stiff, limiting range of motion. However, the pain begins to recede. This stage lasts from four to six months.
Stage 3: Thaw. The stiffness improves, and more motion is gradually gained in the shoulder. Most of the time the condition gets better on its own, yet it can take between six months and two years to fully regain movement and function in the affected shoulder.
Treatment goals for frozen shoulder are straightforward: improve range of motion and reduce pain. Doctors often recommend a corticosteroid injection into the shoulder.
Physical therapy is usually recommended, but the right balance of exercises is crucial. Too much stretching can worsen the condition, while too little will allow it to continue. Often, physical therapists will start with stretches that are very gentle and brief (one to five seconds), and then slowly progress to muscle strengthening and mobility exercises as the shoulder condition improves. The therapist also can provide specific instruction on how to safely stretch at home.
a Special Health Report from Harvard Medical School.

Functional fitness to decrease the effects of age-related changes

As we age, our bodies go through changes that can affect strength, flexibility, and overall mobility, often starting earlier than expected. From muscle loss and reduced strength to declining balance and flexibility, these shifts can make everyday tasks more challenging.
While it's natural to experience these changes, they don't have to define your later years. Understanding the impact of aging on your body and incorporating functional training into your routine can help you stay strong, active, and independent. Here are some age-related changes to be aware of.
Muscles shrink. Muscle loss begins in your mid-30s, at a rate of 1% to 2% a year. While that may not sound like much, these little changes make a differ¬ence over the years, contributing to achy joints, inju¬ries, and weight gain - all of which can make daily activities more challenging. As you get into your 60s and 70s, muscle loss can accelerate to as much as 3% a year.
Strength wanes. One result of muscle loss is a decrease in strength, making activities like walking, getting out of a chair, and climbing stairs more diffi¬cult. Beginning in your mid-30s, you lose about 1.5% of your strength a year, and that rate accelerates as you get older. Some older adults lose as much as a third of their strength over a 10-year period.
Power declines. As muscles shrink, you lose not only strength but also power, your body's ability to exert force or strength quickly. Power plummets at more than twice the rate of strength - 3.5% a year for power compared to 1.5% for strength. Reductions in power make it harder to get across a street before the light changes, hoist a heavy bag of groceries, or catch yourself when you stumble.
Aerobic capacity decreases. A 25-year-old heart can pump 2.5 quarts of blood a minute, but after age 30, heart and lung function begin to decline at a rate of about 10% per decade. A 65-year-old heart pumps about 1.5 quarts of blood a minute. The capacity drops to about 1 quart for 80-year-olds. These changes affect your endurance.
Joints stiffen. A decrease in flexibility and range of motion makes tasks like reaching overhead and stooping down problematic. Nearly 20% of older adults have difficulty reaching something on a high shelf, while 51% are challenged when they drop some¬thing and have to bend down to pick it up. Flexibility in the hip and shoulder joints declines about 6° per decade from age 55 to 85.
Balance wobbles. According to a study in the British Journal of Sports Medicine, 54% of people in their early to mid-70s weren't able to balance on one leg for 10 seconds without holding on to something. As you become less steady on your feet, tasks like going downstairs, navigating around obstacles, and traversing uneven surfaces become more difficult, and you're more likely to fall.
Body fat increases. Even if the number on the scale isn't budging, you're probably gaining more fat as your muscles shrink. But if you're like most people, you're probably seeing an increase in your weight, too. That extra fat and weight can make it harder to get around and can tire you out faster. Extra layers of fat can also affect your ability to do things like bending over to tie your shoes.
Functional fitness is a powerful tool for maintaining strength, mobility, and independence as you age. By staying active and following safety guidelines, you can slow down some of these age-related changes and continue to enjoy a healthy, fulfilling lifestyle well into your later years.
a Special Health Report from Harvard Medical School.

What Meditation Can Do for You
• Meditation is becoming a popular way to reduce stress and improve overall health.
• It does not require special skills and can be practiced in many simple forms.
• Research studies show meditation may help improve:
o Stress levels
o Mood
o Memory and focus
o Emotional control
o Pain management
o Sleep
o Symptoms of anxiety and depression
Main Purpose of Meditation
Meditation helps calm the mind, stay focused on the present moment, and reduce worry about the past or future.
Types of Meditation
Breath Meditation
• Focuses attention on breathing in and out.
• Helps relax the body and mind.
• Deep breathing may:
o Activate relaxation response
o Increase oxygen flow
o Lower heart rate and blood pressure
o Relieve stress and anxiety
o Help with conditions like asthma and COPD
Moving meditations
Yes, movement can be meditative! Moving meditations are those that occur while you’re doing another activity, like:
• Tai chi
• Walking
• Yoga
Mindfulness meditation
• Mindfulness is a big piece of meditation in general, as it encourages you to focus on the here and now. But mindfulness meditation in particular employs all of your senses to observe what’s going on around you and how you feel.
Loving-kindness meditation
• The loving-kindness meditation, also known as the metta meditation, has Buddhist origins. It involves applying a statement of gratitude to various people and situations in your life: “May you be well, may you be happy, may you be peaceful, may you be loved.”
Guided imagery meditation
• In guided imagery meditation, someone else — whether in-person, online or via an app — verbally walks you through a mental journey of relaxing mental images or memories, e.g. a vacation you enjoyed, a memorable date with your partner. a place that feels especially peaceful to you, like the mountains or a beach, etc., etc
Overall Message
Meditation is a simple, effective practice that can support better mental, emotional, and physical health when practiced regularly. You don’t need to aim to quiet your mind entirely.
“Many people think they can’t meditate because their minds are so busy with thoughts, but that’s normal. The trick is to recognize when your mind drifts, gently and without judgment — then return to the present moment.”
Occasionally, your meditation may lead to a quiet mind, and it’s great if it does. But don’t be frustrated if that doesn’t happen often. You will still receive the benefits of meditation
A summary of an article from Cleveland Hospital

A Memorable Eid Milan Picnic for Seniors, by Seniors
The Eid Milan Picnic, organized by Seniors Forum Canada on 18th June in Oakville, Ontario, was a truly memorable event attended by about 200 older adults.
Participants unanimously gave the event a five-star rating, praising the delicious five-course lunch, the variety of appetizers, and the delightful High Tea served in the evening.
The musical program was another highlight of the day. Our talented singers captivated the audience with timeless ghazals and geets, creating a lively atmosphere and encouraging everyone to join in and enjoy the music.
The weather was perfect for a picnic, and the beautiful venue was highly appreciated by all. Participants spread out across the park, relaxing with friends, socializing, and actively taking part in the activities throughout the day. The event truly reflected the spirit of "seniors by seniors"—bringing joy, friendship, and a sense of community to everyone present.
Here is a short video of the event.

Eid Milan picnic arranged by Seniors Forum Canada on June 18th at Lakeside Park Mississauga Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

Eid Milan Picnic – A Heartfelt Thank You (Participants)
Thank you for attending and enjoying Seniors Forum Canada’s Eid Milan Picnic held on June 18 at Lakeside Park, Mississauga.
The enthusiasm shown by our members and friends in attending the event despite the forecast of rain was truly remarkable. More than 210 people registered, making it one of our most successful gatherings.
The event featured a delicious five-course menu, along with a variety of appetizers and High Tea, generously prepared by the renowned restaurant Karahi Boys Mississauga. Light music and songs by veteran singers such as Shamim Khan, Taqi, Rukhsana, and others added to the festive atmosphere and encouraged many to join in the fun.
The dedication of our volunteer team, the pleasant weather, and most importantly, your active participation made this five-hour event enjoyable, entertaining, and truly memorable.
We are always striving to improve our programs and would greatly appreciate your feedback. Please take a moment to complete our two-question survey and share your comments. We also encourage all attendees to participate.
https://forms.gle/hAWLZJBXC6Q6dLAQ7
If you are not already on our mailing list or WhatsApp groups and would like to stay informed about future events and programs, please let us know at [email protected].
A big thank you from the entire Seniors Forum Canada Team for making this event such a wonderful success. We look forward to seeing you again soon!
Warm regards,
Seniors Forum Canada Team

Eid Milan Picnic feedback Thank you for attending and enjoying Seniors Forum Canada’s Eid Milan Picnic held on June 18 at Lakeside Park, Mississauga. We are always striving to improve our programs and would greatly appreciate your feedback. Please take a moment to complete our two-question survey and share your comments. W...