As we age, we need to pay more attention to nutrition. If in youth the diet is more about appearance, then over the years, proper nutrition is more about health.
While talking to one of my patients about nutrition, he told me that he is no longer young, so he doesn't care what he eats or how he looks. I tried to convince him that the situation was quite different by giving him arguments in this regard.
With age, proper nutrition is especially important, as it is the key to activity and the ability to live autonomously.
- It helps prevent and treat chronic diseases.
- It energizes and helps to cope with everyday activities.
- It maintains good condition of muscles and bones, helps to maintain activity.
- It has a preventive effect and prevents various colds.
- It accelerates recovery after illness, injury or surgery.
- It promotes regular bowel cleansing etc.
So, since you already know that diet is very important at any age, I want to share with you these 10 golden rules of healthy eating as you age:
1. Reduce your salt intake.
As we age, our taste buds become less sensitive, causing food to become tasteless. Therefore, there is often a desire to add salt. This should be monitored, as an increase in salt can lead to high blood pressure and edema due to increased stress on the kidneys. Instead of salt, you can use spices and aromatic oils.
2. Have a proper breakfast.
The gastrointestinal tract in older people works more slowly, salivation and secretion of gastric juice decreases, so the absorption of certain substances worsens. A proper breakfast of vegetables and grains will help compensate for the lack of essential nutrients.
3. Maintain water balance.
With age, not only the appetite can disappear, but also the feeling of thirst. There are no mandatory rules for drinking liquids during the day, everything is individual, but at the same time, a decrease in the usual volume of water should not be allowed. Normal fluid intake is 6-8 glasses per day, unless your doctor instructs you to reduce your fluid intake due to heart or kidney disease. You can drink not only water, but also juices, skim milk, decaffeinated coffee or tea.
4. Give your body a variety of protein foods.
Animal proteins are preferably obtained from fish (perch, carp, pike, cod) and dairy products. In the elderly, fermented milk products are especially useful, as they help maintain a healthy intestinal microflora.
From meat, it is best to choose low-fat varieties, such as poultry or rabbit.
Eggs as a source of animal protein can be included in the diet 2-3 times a week. It is better to cook them soft-boiled, in the form of an omelet, or include them in other dishes.
Vegetable proteins should make up about half of the daily diet. They can be obtained from grains and legumes.
5. Eat foods rich in calcium.
The older a person gets, the more often he has a calcium deficiency, leading to a decrease in bone strength and the development of osteoporosis.
To prevent such dangerous conditions, it is important to consume dairy products, choosing fermented milk varieties with a low fat content.
Also in the diet of an elderly person should be fresh greens. It is a useful source of calcium and other valuable substances. The diet should include dill, parsley, spinach, lettuce, etc.
6. Choose fatty acids (omega-3).
This essential substance is involved in the metabolism of cholesterol in the human body and helps to reduce inflammation in rheumatoid arthritis and other diseases of the musculoskeletal system. Fatty acids are found in sea and river fish, which should be on the menu at least 2 times a week.
7. Count the calories.
As you grow older, the body's need for calories decreases, and if this is not taken into account and the usual menu is not adjusted, then you will begin to rapidly gain excess weight. After all, excess weight increases the risk of developing serious diseases or complicates existing diseases.
At the age of over 60 years, the optimal daily energy intake varies between 2100-2350 kcal. After 80 years, this figure is 1800-2000 kcal.
8. Snack right.
Limit sugary and fatty foods such as cakes, candy, chips, and sodas. If you find it inconvenient to eat three meals a day, break your daily ration into more mini-meals.
9. Maintain the right atmosphere at the table.
When eating, do not be nervous or worried, as this will directly affect the quality of digestion. To relieve tension, you can start a conversation, you can discuss the menu or you can move the table to fresh air.
10. Consider your own feelings.
Food should give you pleasant emotions. If some foods cause discomfort, they should be discarded. It is important to listen and not ignore the signals that your body gives you. If nausea or bloating occurs after eating, it is advisable to exclude certain foods from the diet or find a replacement for them.
Properly organized nutrition is the key to prolonging physical and mental activity, preventing many age-related diseases, and improving overall well-being.
Apply these rules in your daily life and you will only benefit!