As the body gets older, the tolerance for physical strain gets lesser. Not only does the body get frail, even if the individual is obese, the body gets weaker and more prone to diseases. The only way to stay ahead of you own age is to exercise, maintain a proper routine and most importantly eat healthy. Here’s a list of how to accomplish that:
Hydrate Your Body: As your body ages, you experience lesser thirst. It is advised by the doctors that you should focus on consuming as much liquid as possible at this stage, even if you do not exactly feel thirsty. Keeping your body rehydrated is not only good for your digestion but also good for maintaining the glow of your skin.
Include Variety: Do not let monotony rule any aspect of your life. Include variety in your diet. Your healthy diet should contain protein-rich food, fruits, vegetables and low-fat dairy products. Apart from this, feel free to treat yourself every now and then.
Reduce the Intake of Table Salt: Aging causes the taste buds to decline. You will want to season your food heavily. However, researchers and doctors have found that an increase in the intake of table salt increases the risk of high blood pressure. Thus, it should be avoided.
Keep a Watch Over Your Sweet Tooth: Since your taste buds’ ability to detect sugar also decreases over time, you will crave more sugar. Keep a tight watch over your sweet tooth. Sugar is essential for the body but, too much of anything is always bad, and in this case, harmful.
Seasoning with Herbs and Spices: Since we are restricting your diet to this extent, we might as well provide you with some relief in this area. Your taste buds may have declined but you can experiment and season your food with herbs and spices. Not only will this be a healthy substitute, it will also refresh your taste buds.
Eat Fiber-Rich Food: Fiber is essential for a healthy digestive system. To avoid constipation and other problems, include fiber-rich foods at every meal. These include fruits, vegetables, seeds, nuts, beans, lentils etc.
Supplements: You may find it difficult to include all the important nutrients into your diet. The aging body doesn’t allow sudden increase in the intake of nutrients too. It would be advisable to consider taking some sort of supplements at this point. These may include calcium, vitamin D, magnesium, or vitamin B-12.
Choose Healthy Fats: It is a common misconception that all fats are bad. Fats are actually important for your body. All you need to keep a check on is that you choose healthy fats. Focus on eliminating the saturated and trans fats. Healthy monounsaturated and polyunsaturated fats can help protect your body against disease and support mood and mental well-being. Olive oil, avocado, nuts and fish high in omega-3 fatty acids are excellent choices.
It is not only important that seniors maintain a healthy body, they should aim to maintain a healthy mind as well. Engaging in some sort of activity that keeps them busy as well as content is imperative at this point as old people tend to feel more isolated. It is important to remind them time and again that they are important and that they matter.