Eat Healthy As You Age

A well-balanced diet with a restricted calorie count is necessary as you grow older. The biggest challenge every person faces on reaching their midlife is the reduction in basal metabolic rate (BMR), which decreases the rate at which the body burns calories. Hence, as you age, you must eat healthy and be wise in your food choice. Eating well not only helps keep diseases at bay, but it can also be the key to a positive outlook and staying emotionally balanced.

With growing age, bringing discipline in what you eat is very important. The biggest challenge is to meet the daily requirement of all necessary micronutrients and macronutrients in fewer amounts of calories. Hence, it is necessary to have healthy meals as you age and avoid foods that are high in glycemic index (GI) value that spike up the blood sugar level.

Also, eating clean as you age can help reduce the risk of type 2 diabetes, heart diseases and high blood pressure. Wholesome meal gives energy and helps a person gain confidence and self-esteem. It’s all connected; when your body feels good, you feel happier inside and out.

There is no specific age for healthy eating as a nutritious diet is necessary for all age groups. However, with increase in age and body mass index (BMI) type, the calorie requirement per day differs. One big advantage of eating healthy as you age is that it helps reduce the risk of developing chronic health conditions, such as heart disease and diabetes.

Following a well-balanced diet as you age helps in the following ways:

• Maintain Muscle Mass: Protein-rich diet coupled with some basic physical exercises can help maintain muscle mass and avoid severe atrophy (muscle loss). Healthy eating can also help the person stay stronger in their older age.
• Live Longer: Good nutrition helps boost immunity by fighting against free radicals in the body and controlling weight, thereby avoiding many chronic diseases.
• Sharpen Your Mind: People who eat fruits, fish and nuts packed with omega-3 fatty acids and other necessary micronutrients can improve cognitive health, increase focus and decrease their risk of Alzheimer’s disease.
• Improve Bone Density: Vitamin D, zinc, calcium and magnesium are essential for stronger bones. As you grow older, the body’s skin gets thinner, decreasing its capacity to absorb vitamin D from sun rays. Hence, older adults who eat foods rich in magnesium, zinc and calcium can help maintain their bony density and thereby improve its strength.

When people grow older, their nutritional needs, appetite, and food habits can change in several ways.

For senior age people, it is necessary to eat whole food and avoid processed foods as much as possible. These tips are a good place to start:

• Eat plenty of fruit and vegetables: Old age people should have fruits in between their meals whenever possible. Fruits are rich in fibers that can lower the risk of heart disease, stroke, diabetes and also helps in improving the health of your skin and losing weight. As you age, your digestion becomes less efficient, so it’s important to include enough fiber in your diet. Older adults are advised to have antioxidant-rich leafy greens, such as kale, spinach, broccoli, and colourful vegetables such as carrots and squash when it comes to veggies.
• Choose calcium for bone health: Strong bone health depends on adequate calcium intake, which help prevent osteoporosis and bone fractures. Good sources include yoghurt, milk, cheese or non-dairy products such as tofu, broccoli, almonds, and kale.
• Go for “good fat” not “no fat”: Rather than completely eradicating fat from your diet, focus on having healthy fats. For example, Omega-3, monounsaturated and polyunsaturated are healthy fats that improve heart health and memory.
• Vary your sources of protein: As you age, eating enough high-quality protein can help you stay strong, boost your resistance to stress, anxiety, and depression, and help maintain muscle mass if you do some exercise. However, eating too much protein from processed meat products may increase your risk of heart disease, cancer, and other health problems. Hence, instead of relying on having red meat, try including more fish, beans, peas, eggs, nuts, and seeds in your diet.
• Be smart about carbs: Go for whole grains instead of processed white flour for more nutrients and fiber and cut down on refined carbs. While our senses of taste and smell diminish with age, we retain the ability to distinguish sweet tastes the longest, leading many older people to consume more sugar and refined carbs than is healthy. In addition, unlike complex carbs rich in fiber, refined or simple carbs are high in glycemic index (GI) value. It can lead to a dramatic spike in blood sugar, followed by a rapid crash that leaves you feeling hungry and prone to overeating.

As you age, every part of life brings changes and alterations to your body. Understanding these changes will help you take control of your nutritional and dietary requirements and make necessary adjustments.

Be it any age, it is never easy to get into the habit of eating healthy food. It takes a lot of dedication to choose a nutritious meal over a flashy high-calorie unhealthy dish. If you’re having trouble getting started on a healthy eating plan, these tips can help:

• Boost A Low Appetite: It is advisable to check with your doctor and see if loss of appetite is due to medication. Change in dosage of medication can help build up an appetite. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.
• Cope With Chewing Difficulty: Older adults can have smoothies made with fresh fruit, yoghurt, and vegetables that do not involve much chewing and are good for health. Soft food for elderly can help the body get the necessary nutrients without much effort. They can also have steamed veggies and soft foods such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.
• Deal With A Dry Mouth: Drink at least 8–10 glasses of water each day to stay hydrated. Have a glass of water before every meal and add sauces to moisten your food.

When a person adapts to a healthy lifestyle, he/she should stick to it for the entire life. Eating healthy is not that tough, all you need is bit of a motivation and slight discipline. Here are some tips for staying on course:

• Include Variety: There are a variety of healthy meals; don’t just stick to one single breakfast or a particular dish for lunch. Try eating and cooking different types of food, as eating the same food daily can lead to boredom.
• Make Every Meal Do-Able: Eating healthy doesn’t mean having very fancy meals. Keep it simple. Stocking the pantry and fridge with wholesome choices will make preparing quick, tasty meals easier.
• Set Mealtime Mood: While having a healthy meal, play some music, or eat outside or by a window when possible. Tidying yourself and your space will help you enjoy the moment.
• Break Habits: While eating, ensure to leave all your stress behind and concentrate on the food. Your mealtime can become a quality time of the day if you eat along with a friend or spouse and have a good conversation.
• Never Give Up: There might be times when you get bored of bland, simple food and think of quitting healthy eating. Before doing that, remember why you started this journey; nutritious eating does give good results, but one has to have patience.