Capstone Research Project · Crofton House School · 2025–2026

Improving Quality of Life for Seniors

A Personalized Wellness Study in Senior Care

Research Question

“How do personalized changes in fitness, nutrition, and mental well-being improve the overall quality of life for residents living in care homes?”

senior residents studied

mentorship meetings

10+

hours with mentor

The Challenge

Why Senior Well-Being Demands Our Attention

1 in 4

Canadian seniors report feeling lonely or socially isolated

Social isolation is a significant and under-recognized risk factor for cognitive decline, depression, and reduced physical function in older adults.

~50%

of long-term care residents show symptoms of depression

Despite its prevalence, depression in seniors is frequently underdiagnosed and undertreated, especially in institutional care settings.

Older adult with a caregiver, representing compassionate senior care.

“Aging is not lost youth but a new stage of opportunity and strength.”

These numbers are not abstract. They represent real people, living in care homes across Canada, whose daily experience is shaped by more than medical diagnoses. What they eat, how they move, whether they feel connected, and how well they sleep all directly influence their quality of life in ways that clinical care alone cannot address.

This project asks: what happens when we look at each resident not as a patient with conditions, but as a person with a history, preferences, and potential for well-being?

My Motivation

Why I Chose This Project

My connection to senior care began before this project. As a volunteer at Crofton Manor and Seton Villa Retirement Centre, I moved through these spaces weekly: sitting with residents, listening to their stories, and observing the texture of daily life in a care home.

I noticed a pattern. Many residents were medically managed but not thriving. They were safe, but not necessarily well. Their meals were nutritionally adequate, but not always suited to individual needs. Their days were structured, but not always stimulating. They were physically present but sometimes emotionally invisible.

As someone committed to becoming a physician, I wanted to understand what lifestyle-level changes, small, personalized, and practical, might look like for real people in that setting. Not a program designed from the outside, but plans designed with and for specific individuals.

My coursework in science and my interest in Food, Nutrition, and Health at UBC gave me a framework: evidence-based thinking, attention to individual variation, and awareness that behaviour change is complex and deeply contextual.

This project was an opportunity to bring those threads together, rigorously, in a real setting with real stakes, and with real relationships at the centre.

Volunteer roles that informed this work

Resident Interviews — Seton Villa Retirement Centre (2024–present)
Companionship Volunteer — Crofton Manor (2023–present)
Physician Shadowing — Multiple senior care homes (2024–present)
Medical Record Keeping — Transform Medical / Fraser Health (2026–present)
Food Safe Certification

Project Goals

SMART Goals

Clear, structured objectives set at the start of the project to keep the work accountable, realistic, and connected to purpose.

Specific

Develop individualized wellness plans for four residents at Seton Villa Retirement Centre, addressing fitness, nutrition, sleep, and social well-being based on each person's health history and personal goals.

Measurable

Conduct a structured baseline interview with each candidate by November 2025, and complete a follow-up check-in by May 2026 to observe reported changes and gather qualitative feedback.

Achievable

Work within the real constraints of a care-home environment: facility schedules, dietary restrictions, mobility limitations, and resident preferences, so recommendations are practical and person-centred.

Relevant

Connect findings to my academic focus in Food, Nutrition, and Health at UBC and to my long-term goal of becoming a physician who bridges lifestyle medicine with compassionate, evidence-informed care.

Time-bound

Complete all interviews, lifestyle adjustment plans, mentorship meetings, and follow-up check-ins within the September 2025 to May 2026 academic year.

Mentorship

Learning from Nellmarie Uludag

My mentor Nellmarie Uludag guided this project from scoping through outcomes, offering expertise in senior care, research ethics, and the practical realities of working in long-term care environments. We met seven times over the academic year for approximately ten hours of mentorship in total.

September 2025

Introduction and Project Scoping

Introduced my interest in senior wellness and established the project's focus. Discussed ethical considerations for working with vulnerable populations and what a respectful research process looks like.

October 2025

Research Question and Literature Review

Refined my research question with mentor feedback. Reviewed key sources on nutrition for older adults, the role of physical activity in aging, and the mental health burden of isolation in long-term care.

November 2025

Candidate Selection and Interview Design

Identified the four candidates based on diversity of health profiles and length of residence. Developed open-ended interview questions designed to surface values, routines, and daily challenges without being intrusive.

December 2025

Interview Debrief and Plan Development

Shared findings from baseline interviews. Discussed how to tailor wellness recommendations to individual context and how to avoid one-size-fits-all thinking that can undermine trust and compliance.

February 2026

Mid-Project Review

Checked progress on lifestyle adjustment plans. Explored how to communicate nutrition and fitness information to seniors in ways that are motivating rather than prescriptive.

March 2026

Refining Recommendations

Revisited each candidate's plan in light of mid-cycle observations. Discussed how environmental and systemic factors, not just individual behaviour, shape health outcomes in institutional settings.

April 2026

Final Review and Outcomes Preparation

Reviewed the complete project arc. Prepared the approach for follow-up check-ins and discussed how to document outcomes rigorously without over-claiming what a six-month project can prove.

Methodology

How I Worked

Background Research

Reviewed literature on senior nutrition, physical activity, sleep, and mental well-being, identifying key evidence-based strategies suitable for a care-home context.

Candidate Selection

Identified four residents with diverse health profiles and lengths of stay, ensuring a range of challenges and circumstances rather than a homogeneous sample.

Baseline Interviews

Conducted open-ended one-on-one interviews exploring daily routines, nutrition habits, physical activity, sleep, and social life, guided by respect and resident-directed pacing.

Plan Design & Follow-up

Developed individualized lifestyle plans for each candidate, then returned for a follow-up check-in in May 2026 to gather qualitative feedback on what they tried and noticed.

Ethical Approach

All participation was voluntary and conversations were guided by the residents’ own comfort and pace. No medical decisions were influenced by this project; its scope was limited to lifestyle suggestions and observational follow-up. Resident privacy is protected throughout, and only first names are used in this presentation.

The Candidates

Four Residents, Four Stories

Each candidate was selected because they represented a different health context and set of challenges. Names used with consent; all are residents at Seton Villa Retirement Centre.

Trudy

Resident for 9 months

Health Background: Type 2 diabetes, elevated blood pressure
Key Challenges: Social isolation, disrupted sleep, low daytime energy
Personality & Context: Reflective and warm; misses the social life she had before moving in. Open to conversation but hesitant to join group activities.

Angela

Resident for 8 months

Health Background: Rheumatoid arthritis, dry eyes, limited mobility
Key Challenges: Pain management, persistent tiredness, difficulty sleeping, reduced independence
Personality & Context: Determined and creative. Frustrated by physical limitations but eager to stay engaged and not be defined by her condition.

Wayne

Resident for 2.5 years

Health Background: Generally healthy; manages anxiety
Key Challenges: Anxiety, restlessness; previously boxed but limited now by physical restrictions
Personality & Context: Energetic and competitive spirit. Former boxer who stays very active with daily walks. Responds well to structure and challenge; humour is central to how he connects.

Bob

Resident for 4 months

Health Background: Acid reflux, otherwise stable
Key Challenges: Dietary triggers, disrupted sleep (wakes 3–4 times nightly), adjusting to facility food routines
Personality & Context: Outgoing and sociable. Settled quickly and built friendships. Most open to dietary feedback of all four candidates.

Research Foundation

What the Evidence Says

Lifestyle interventions for healthy aging are well-supported in the literature. The plans I developed were grounded in three evidence-based domains:

Nutrition

Anti-inflammatory dietary patterns (Mediterranean-style) reduce chronic disease risk and support cognitive function in older adults
Consistent meal timing and protein adequacy preserve muscle mass and energy
Hydration is frequently overlooked in seniors, whose thirst cues diminish with age
Diet quality influences mood and gut health, both of which affect mental well-being

Physical Activity

Even low-intensity movement (chair exercises, walking) reduces fall risk and improves balance
Regular activity is among the most effective interventions for mild-to-moderate anxiety and depression
Resistance and flexibility training preserves independence longer than cardio alone
Short movement breaks throughout the day are more accessible than single long sessions

Mental Well-Being

Social engagement is independently protective against cognitive decline
Purpose and routine both contribute to psychological resilience in later life
Sleep quality in seniors is linked to mood, immune function, and pain perception
Evidence-based techniques like box breathing and mindfulness are effective and low-barrier

Lifestyle Adjustment Plans

Personalized Recommendations

Each plan was built around what I learned in the baseline interview, the candidate’s health profile, and what was realistically achievable within their care environment.

Trudy

Sleep

Establish a consistent bedtime and wake time to reset circadian rhythm
Reduce caffeine intake after 2 pm; herbal tea as an evening ritual
Request a quieter room assignment or white-noise support if nighttime disruptions persist

Nutrition

Focus on low-glycemic foods at each meal to support stable blood sugar
Increase fibre intake through vegetables, legumes, and whole grains
Consistent meal timing to reduce glucose variability and fatigue

Movement

Short post-meal walks (10-15 min) to support blood-sugar regulation
Chair-based stretching in the morning to ease into the day

Social & Mental

Set one weekly social goal: join a meal with a neighbour or attend a facility activity
Explore pet-therapy visits if available, given her fondness for animals

Angela

Nutrition

Anti-inflammatory dietary pattern: fatty fish, berries, leafy greens, olive oil
Limit processed foods, excess sodium, and refined sugars that can worsen inflammation
Adequate calcium and vitamin D to support bone density alongside joint health

Movement

Chair yoga and seated range-of-motion exercises tailored to pain tolerance
Gentle hand and wrist mobility work to preserve dexterity for crafts and daily tasks
Explore warm-water therapy with facility physio if accessible

Pain & Rest

Mindfulness breathing before sleep to manage pain-related anxiety
Positioning aids and pillow support to reduce joint pressure during sleep

Social & Mental

Table-based craft groups that accommodate seated participation
Focus on what she can do rather than limitations; identify activities that spark pride

Wayne

Movement

Water aerobics or pool-based exercise: joint-friendly, structured, and suited to his active temperament
Daily walking laps — already a strength to build on
Structured routine timed to natural energy peaks for consistency

Anxiety & Mental

Regular physical activity as a primary anxiety outlet
Brief daily journaling to discharge restless thoughts
Identify two or three go-to calming strategies for high-anxiety moments

Nutrition

Balanced macronutrient intake to maintain his physical health
Limit high-caffeine beverages, which can amplify anxiety symptoms

Wind-Down

Screen-free period 45-60 min before bed
Light reading or listening to music as a transition to sleep

Bob

Nutrition

Avoid personal reflux triggers: citrus, tomato-based foods, caffeine, fried foods
Smaller, more frequent meals to reduce stomach pressure
Eat slowly, stop when 80% full, and avoid lying down within 2-3 hours of eating

Movement

Light walks 30-60 min after meals to support digestion
Avoid vigorous exercise directly after eating, which can trigger reflux

Social

Maintain and expand existing social connections, which are already a strength
Consider a peer-support or mentorship role for newer residents

Sleep

Elevate the head of his bed slightly to reduce nighttime reflux
Light, non-acidic evening snack if hungry before bed

Outcomes

May 2026 Check-In Results

In early May 2026, I returned to each candidate for a follow-up conversation. I asked what they had tried, what they noticed, and what felt difficult. The findings were qualitative: small but meaningful signals of change.

Trudy

Mood & energy improved

Reported better mood and energy levels overall. Blood pressure was more controlled at follow-up. Sleep remained a mild challenge — some stress continued to affect her rest — but she felt meaningfully more settled in her daily routine.

Angela

Less stiffness, more connected

Noticed less joint stiffness, particularly in the mornings. Expressed feeling happier and more socially connected. Tiredness remained a challenge at times, though she was visibly more optimistic and said she felt less defined by her condition.

Wayne

Water aerobics transformed routine

Tried water aerobics and took to it immediately — it became a regular part of his week. Reported improvements across mood, energy, digestion, and anxiety. This became one of the most meaningful and unexpected outcomes of the project.

Bob

Social connection grew

Became noticeably more social and connected with other residents, attending happy hour and coffee club consistently. Reported slightly more energy day-to-day. Meal habit adjustments offered some relief for his reflux, though sleep disruptions persisted.

A Note on Scope

A six-month lifestyle study with four participants cannot establish causation or produce statistically significant results. What it can do, and what I believe it did, is demonstrate that individualized attention, practical wellness guidance, and genuine relationship produce something measurable: residents who feel seen, supported, and slightly better equipped to navigate their days. That, too, is a form of evidence.

Reflection

What I Learned

The most important thing I learned in this project is that health is relational. People do not change their habits in response to information; they change in response to relationships, trust, and being genuinely known. Every adjustment plan that gained traction did so because the resident felt heard first.

I also learned how much systemic context matters. Angela’s dietary adjustments were constrained by what the facility served. Wayne’s movement plan required staff support to be sustainable. Bob’s progress was partly because his social confidence meant he could self-advocate at meal times. The individual and the system are not separable.

I came in thinking about wellness as something individuals achieve through better choices. I left understanding that wellness in care-home settings is more often about structural conditions, staff relationships, and whether people feel human in an institutional space.

Major Obstacles

Some residents were difficult to reach consistently — schedules, energy levels, and health changes meant visits did not always go as planned.
Senior healthcare is complex. Understanding the full picture of each resident’s medical context — medications, contraindications, and care team dynamics — was genuinely challenging for a student researcher.

Connection to FNH at UBC

This project confirmed why Food, Nutrition, and Health is the right starting point for a career in medicine. The FNH program takes seriously something that clinical training often underweights: that what people eat, how they move, and how they live shapes health more durably than most medical interventions. I want to practise medicine from that foundation.

What I Would Do Differently

I would give more time between introducing the lifestyle adjustments and the follow-up check-in. Some residents were still building habits when I returned. I would also involve facility staff earlier, treating them as partners: the nurses and support workers who interact with residents daily hold knowledge no weekly visit can replicate.

Future Career Connection

My goal is to become a physician who integrates lifestyle medicine into clinical practice, especially for older adults. This project showed me that the most meaningful interventions happen before the hospital, in the daily rhythms of food, movement, rest, and connection.

Thank You

A Note of Gratitude

Thank you for taking the time to engage with this project. This capstone represents the work of a full academic year, relationships built in a retirement home, questions asked with care, and an attempt to connect academic learning to the lived experience of real people.

Trudy, Angela, Wayne, and Bob each gave me something I could not have learned from a textbook. I am grateful to them, to my mentor Nellmarie Uludag, and to the staff at Seton Villa who made this work possible.

I hope this project reflects the kind of learner and future clinician I am working to become: curious, grounded in evidence, and always led by people.

— Leah Tran

Grade 12 · Crofton House School · Capstone 2025–2026

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