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13 Things You Need to Know About Nutrition as You Age
As medicine continues ahead and we are living longer, quality of life as a high priority. Age can also bring some real struggles with weight, so stubborn middle-aged spread and what looks like a slow metabolism. Meet nutritional needs with age may require a change in lifestyle, including what you eat
and how you exercise. Here are some things to consider as you approach the golden years:
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. Eat light meals, often. Eating frequently throughout the day promotes energy, reduces fatigue and improves mood. to keep small meals and blood sugar levels stable by constantly eating may also reduce the risk of overeating to reduce. As you age, your gastrointestinal tract slows down, so it is difficult to eat large meals without feeling uncomfortable. Small meals help the body absorb nutrients, also because they are less demanding to digest.
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Include protein at every meal and snack. As you age, the protein is even more important. The body relies found to trigger muscle growth on amino acids in protein-rich foods. We all know, decreases metabolism with age, but this is primarily due to the degradation and loss of muscle mass. Sufficient amino acids in the diet, in particular leucine, was also associated with lower percentages of body fat. Protein helps promote bone health and reduces the risk of bone fractures. Animal proteins, in particular, contain high levels of vitamin B12, an essential vitamin, which tends with age malabsorb so that older adults need to increase your protein intake, to obtain sufficient quantities.
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. Reduce refined sugars. Liberate the diet of processed sugar and refined carbohydrates, especially soda and other sugary drinks. A diet high in sugar has been linked to poor bone mineral density (think: reduction of bone strength) and weight gain. It is to enjoy fine once in a while, but follow the 80/20 rule, where 80% of the time that you eat high quality, minimally processed foods with little or no added sugar.
4
Fill in the fiber. Fiber promotes regularity, often decreases with age. This puts the body at risk diverticulosis, a condition in which the develop in the walls of diverticula of the colon called bag and catch fire. While only 1-2% of adults under 30 years this disease get, do 50-66% of the 80th Want to improve your fiber-game? Reach for fiber-rich beans, raspberries, pears, apples, whole grains, nuts and seeds.
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Eat more fish. Fish and seafood are included rich in high quality protein in the diet at least 2-3 times a week. Oily fish (think: tuna, salmon, halibut, mackerel, anchovies and sardines) help reduce inflammation, arthritis, heart disease, stroke, bone loss, problems with mood and memory disorders.
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. Make serving sizes. Calories should be adjusted to prevent the weight gain, because the metabolism slows with age, and also to be settled more likely. Eating smaller portions will help shave calories a reduced level of physical activity to fit, both in intensity and duration, as we age.
7.
lowering blood pressure with potassium. Frequently combine high sodium in the diet with heart problems, but have you ever thought of potassium? can help foods rich lowering of potassium increase the blood pressure and the risk of stroke, but many people miss their targets potassium than 4,700 milligrams per day, as recommended by the 2015 Dietary Guidelines potassium you can reduce the risk of developing kidney stones and bone loss reduce with age. How can you get more potassium? Reach for root vegetables, green leafy vegetables and fruits that grow on a vine. For a diet that is rich in potassium, eat potatoes (white and sweet), winter squash, carrots, spinach, chard, kiwi, bananas, tomatoes, oranges, peaches, plums, beans (especially white), lentils, yogurt, milk and fish. Note that too much potassium can be dangerous (it happens more often to take supplements), so should its use by healthy diet rather than supplements unless advised by a doctor.
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. Right of hydrates. Make begin a habit the day with a glass of water and drink plenty throughout the day. As we age, our thirst receptors go down, which can lead to fluid intake and drainage mediocrity. Medications can also interfere with our ability to feel thirst, so it is easier to get dehydrated.
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. Build your immunity. Enjoy maintain a strong and vibrant, the immune system in shape. The immunity is not with age weaken, fight less able, the common cold or flu. Some researchers conclude that older people are more susceptible due to decreased production of cells that fight infection. Take extra precautions to stay healthy by eating a diet that is rich in antioxidants, rich in fruits and vegetables to eat, especially those that contain vitamins A and C and zinc. Try at least three colors include at every meal - the more the better.
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. Add flavor with herbs. The senses are less sharply with age. Acuity reduced taste and smell can make it difficult to make delicious food. Instead the salt shaker (a common mistake), flavor foods with herbs and spices. The good news is that these ingredients are rich in antioxidant power.
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starting mixture. If it is difficult to chew through tough meat or feeling just does not cook like an elaborate dinner, add soups and smoothies to your diet. They are easy to eat and can be very soothing and rich in nutrients. Stick to the rich in fruits and vegetables. And, vegetarian proteins are softer in texture and add yet convenient nutrients; play with yogurt, milk, kefir, tofu and beans.
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. Support bone. Calcium is a nutritional deficit in the rule. In 50 years, the recommended daily intake of this mineral is increased to 1,200 mg / day due to shortages together to brittle bones. Dairy products are an important source of calcium in the American diet, but many of us are becoming lactose intolerant as we age. Instead, rich use of lactose as milk, dairy products with less lactose, such as cheese and
yogurt treats. Or read to milk our calcium-rich alternatives
.
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. Get a daily dose of sunshine. Getting outdoors is good for the body well on many levels. Sunlight helps the body produce vitamin D, the mood of serotonin improves increases in the brain and regulates circadian rhythms to promote healthy sleep habits. After 70 years, increasing the recommended daily dose of vitamin D 800 IU per day. Vitamin D is used in the body to absorb calcium, to prevent osteoporosis and maintaining bone density. It can also provide protection against some forms of cancer, arthritis, and autoimmune diseases, and may reduce the risk of falls in the elderly, as well as the symptoms of menopause. Supplementation may be necessary, taking into account an 8-ounce serving of fortified milk (one of the richest sources of vitamin D) contains only 124 IU. Fatty fish, egg yolks and fortified cereals are other good sources.
As population, but they also are spending less time outdoors and more protective clothing, which reduces the absorption of vitamin D from sunlight. Get vitamin D levels checked annually a routine blood test to determine if receiving appropriate before supplementation.
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