Healthy aging involves maintaining physical, mental, and emotional well-being as we grow older. And nutrition plays a crucial role in supporting this process. Here are some key nutritional tips for healthy aging:
Proper Portion Sizes
A balanced diet should include filling our plate half full of fruits and vegetables. Eat a variety of colors like berries, dark leafy greens, and yams. These colorful foods also have antioxidant properties.
Get Plenty of Protein
Protein is crucial for maintaining muscle mass, which tends to decline as we age. Choose lean protein such as poultry and fish for most meals. For vegetarians, include more legumes and organic tofu. Fatty fish like salmon and sardines also provide heart healthy omega-3 fatty acids.
Support Strong, Healthy Bones
As we age, our bone density can be affected. Eat foods rich in calcium, such as dairy foods and leafy greens like spinach and collard greens. Vitamin D is crucial for bone health and is found in very small amounts in foods such as fatty fish. If you are not getting enough sunlight to synthesize it, then a supplement may be necessary. It’s important to note that fortified foods often contain the synthetic form of vitamin D: D2.
Incorporate Healthy Fats
Avoid saturated and trans fats, and include heathy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. Sardines, salmon, and tuna are good examples of fatty fish.
Stay Away From Sugary Foods
Limit excessive sodium and sugar in foods, as well as processed foods. They can lead to health issues.
Eat Foods High in Fiber
Digestive issues tend to plague us as we get older. All the more reason to include foods high in fiber. Not only do these foods support digestive health, but they can also help support regularity.
Keep Active
When it comes to maintaining a sharp mind and healthy body as you age, lifestyle choices can promote physical and mental well-being. As an example, you can stay mentally active by learning a new skill or new hobby. Learn a new language or learn to play a musical instrument. Puzzles and memory games challenge your brain and improve cognitive function. And let’s not forget social interaction. It can have a major impact on cognitive function. Think of an activity you enjoy and find a group or club through websites like Meet-Up, AARP, your local library or YMCA.
Drink Plenty of Water
Last but not least, stay hydrated. Older adults are at risk of dehydration due to diminished thirst. In addition to drinking plenty of water, you can stay hydrated with herbal teas, bone broths, water-rich foods like cucumber, tomato, apples, peaches, watermelon, and celery.
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