Everyone should try to keep up with a balanced diet. Your body is a well-oiled machine and through maintaining a healthy balance of fruits, vegetables, carbohydrates, and proteins you’ll find that you’re able to stave off major health complications and diseases. Because your metabolism slows down and your senses weaken, you are more prone to developing some of the most common chronic conditions. There’s no way to completely stop the effects of aging, but there are ways to ensure your overall health and wellness through making smart eating choices. Check out these rules of healthy eating for older adults.
Water is the biggest rule for healthy eating for older adults. Staying hydrated is important to keep our bodies functioning properly because more than 60% of the human body is made of water. Seniors are particularly at risk of dehydration because adults lose more than eighty ounces of water daily. In fact, dehydration is one of the most frequent causes of hospitalization for people over the age of 65. Seniors lose their sense of thirst and consume less fluid from solid food sources. It is because of this that they often completely miss their daily water requirements.
Medications for diabetes, high blood pressure, and heart disease can make seniors more susceptible to dehydration as well, especially in summer months when seniors already find trouble adapting and regulating temperature. It’s important to make sure that you’re hydrating properly and drinking at least 64 ounces of fluids (which includes any non-caffeinated beverage.) Eating lots of fruits and vegetables will supplement any lapses in fluid intake, so make sure that you’re trying to keep to a balanced diet as well.
2 Iron Rich Food
Iron is necessary to create hemoglobin, which is a protein that carries oxygen throughout the body. A low dietary intake can lead to an iron deficiency, which can cause anemia. An iron deficiency anemia is characterized by feeling tired and weak, having shortness of breath, and experiencing dizziness and impaired immune system function. Often times, iron deficiency in seniors is caused by cancer of the stomach or colon, peptic ulcers, hernias, hemorrhoids, and non-steroidal, anti-inflammatory drugs. This is why it’s important that seniors increase their iron intake in order to supplement all of the stressors that may cause iron depletion. Iron can be found in leafy green vegetables, dark chocolate, lentils, beef, and vegan or vegetarian options like soybeans and tofu.
3 Calcium & Vitamin D
Calcium and vitamin D are both very important for overall health. Calcium lowers blood pressure and helps our bodies build and healthy bones while vitamin D aids in the body’s ability to absorb calcium. Together, calcium and vitamin D prevent osteoporosis, which is particularly prevalent in seniors. Often, with age, there’s a decrease in calcium intake and sun exposure that negatively affects the amount of natural vitamin D and calcium that seniors experience. It’s because of this that seniors must try to up their intake of these minerals as a supplement. Similarly, as we age, the body’s ability to absorb calcium and synthesize vitamin D in the skin decreases with results that are often detrimental. Dairy products like milk and cheese are packed with calcium and vitamin D.
4 Vitamin C
Vitamin C can drastically affect the quality of life for people of all ages. This is especially true for seniors who are more vulnerable to infections. It’s important to do everything you can to boost the strength of your immune system through natural means. Eating foods rich in antioxidants and minerals like Vitamin C is a great place to start. Vitamin C can reduce the severity of colds. It can also assist in the body’s formation of white blood cells, which fight infection. This antioxidant helps produce collagen, which holds skin, ligaments, and cartilage together. Additionally, research suggests that vitamin C prevents cancer and heart disease. It helps repair bones as well and is instrumental in healing wounds. The daily requirement for vitamin C is at least 90 milligrams for men and 75 for women. Eating citrus fruits, bell peppers, tomatoes, brussels sprouts, broccoli, cantaloupe to intake vitamin C.
5 Fiber Rich Food
The digestive system slows down with age. Contractions become fewer and fewer and the lining of the gastrointestinal tract becomes thicker. Fiber promotes healthy digestion and moves food through the digestive tract. It also slows the breakdown of nutrients, which allows glucose to move into the blood little by little rather than all at once – it prevents constipation and lowers the risk of hemorrhoids. Additionally, these foods reduce the risk of heart disease. Foods rich in fiber are nuts, wholegrain cereal, brown rice and bread, whole grain pasta, fruits, and vegetables.
6 Foods High in Omega-3s
For starters, Omega-3 Fatty acids reduce the risk of Alzheimer’s disease by keeping the brain alert. They also slow down Macular Degeneration (AMD), which leads to poor vision. Through consuming fatty acids, people of all ages can prevent diseases like cancer, rheumatoid arthritis, and heart disease. Sardines, tuna. Mackerel, Salmon, flaxseed, soybeans, canola oil, and walnuts have Omega 3 Fatty Acids.
Healthy eating can ensure your wellbeing, but there are just some things that can’t be completely stopped. Still, there’s no reason you can’t enjoy all of the things that you once did. Through ABBA Medical Recreational Transportation, you’ll find that you’re able to enjoy all of your favorite hobbies and pastimes.