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| Eat Right for Your Age |
There is power in your choices!
Our journey through life is marked by perpetual change. As we traverse its different stages, our bodies’ nutritional requirements change. What is suitable for you today might not necessarily be suitable tomorrow.
Our bodies undergo significant physiological changes as we age, from bone density to muscle mass to cardiovascular and metabolic function to immunity to nutrient absorption to cognitive function. Let’s examine the effects of age-related changes and how to tailor your nutrition and physical activity to these realities.
From your 50s onward, expect some stiff joints and maybe some muscle loss. Women experience menopause, and men might see a decrease in testosterone. By your 60s, you will experience some joint pain, as well as vision and hearing changes. You might also start to see some health concerns emerge. In your 70s, keeping your mind sharp and maintaining strength becomes extra important. Entering your 80s, mobility can become more of a factor, and health needs often increase. The 90s may bring a need for more support with daily tasks, and centenarians typically require significant care and assistance with daily living.
America’s population is aging rapidly. By 2060, about 1 out of every 4 people will be 65 or older. The National Center for Health Statistics estimates that about 85 percent of people this age are dealing with at least one chronic health issue, such as arthritis, cancer, dementia, heart disease or Type 2 diabetes. They are also more susceptible to severe illness from infections such as flu and pneumonia.
Such health problems are common, but they don’t have to be the whole story. No matter how old you are, realize: Your future health is shaped by your current actions.
When you age, you have lower calorie needs, but you require equal or higher amounts of certain nutrients. Unfortunately, older adults tend to eat less nutrient-dense foods, while decreasing physical activity exactly at the time they need these most.
As the old saying goes, you are what you eat. That is why it’s important to eat whole foods, while avoiding those with empty calories high in added sugars and unhealthy fats that contribute to common degenerative diseases. One good example is eating a large proportion of veggies, fruits and dairy, a diet that has been linked to a lower risk of colorectal cancer. Focus on high-nutrient, low-calorie foods now, such as fruits and vegetables, whole grains, dairy, seafood, lean meats, poultry, eggs, beans, nuts and seeds. For strong bones, load up on calcium and vitamin D from dairy, leafy greens and fatty fish. Need a boost for your nerves? Vitamin B12, plentiful in fish and meat, is your friend.
What you eat also plays a big role in metabolic diseases like non-alcoholic fatty liver disease. Studies of people with this disease found that a Mediterranean diet (cucumbers, fish, olives, tomato, etc) plus exercise for a year helped improve blood sugar markers—and they saw these results rather quickly.
Fiber-rich foods like whole grains, legumes and fruits keep things moving smoothly and support overall health. Potassium, which helps keep your blood pressure in check, is found in beans, veggies, fruits and dairy. And don’t forget: Good fats from seeds, nuts, avocados, red meat and fish are fantastic for your heart and brain.
Time and again, physical activity has proved to be a cornerstone of healthy aging. Not only will you live longer, but you will live better—without pain or disability. The World Health Organization says physical inactivity causes approximately 2 million deaths annually across the world. You can offset this problem and gain health benefits with moderate amounts of physical activity, especially of the moderate to vigorous type.
The National Institute on Aging says exercise is key for keeping a healthy weight and staying independent. Regular exercise can help keep muscles strong, prevent or slow a number of chronic diseases, lengthen your lifespan, and even prevent or slow down a slew of chronic diseases.
While some effects of aging are just in our dna and endemic to being human, the things we can control do have real power. Making intentional changes to your lifestyle can really make an impact. If you want to stay healthy and vibrant as you age, then it’s time to go on the attack with some positive lifestyle changes and reap those benefits. There’s no better time to act than now.
source:
https://www.thetrumpet.com/31473-eat-right-for-your-age.
