fit tips
Eating Right & Staying Fit FOR OLDER ADULTS
by Melissa L Casperson , Director of Sales and Marketing , Lodge Lane Assisted Living
58 HACHEALTHCLUB . COM
The health benefits of eating right and staying active are important no matter your age . As we age , our bodies require more nutrients to stay healthy . Making smart food choices and adding exercise can help improve mental acuteness , energy levels , and resistance to illness .
It is never too late to introduce a healthy diet into your lifestyle . Making small changes to your diet now can help you live longer and stronger . What type of foods should we be adding into our diets to get the best nutrition for our aging bodies ? What other steps can we take to help the body fight illness , boost immunity , and reduce the risk of heart disease ?
Throughout our lives we are told the importance of eating right and staying fit . As we grow older and our bodies change , the need for certain nutrients increases . Eating a variety of foods from each food group will help you obtain the most nutrition for your body . This is not a diet , but rather a change in the types of foods we consume . Focus on eating whole , unprocessed foods . Increase vegetable and fresh fruit intake , as well as lean proteins , whole grains , calcium , and healthy fats . Why are these foods important and how much should be eaten ?
When selecting vegetables , choose ones that are dark and rich in color for optimum nutrition . Try to include 2-3 cups a day of dark leafy greens that are rich in antioxidants such as kale , spinach , and broccoli . Same rules apply to fruits . Select fruit bright and rich in color , such as apples , berries , and melons . Try to include 2-3 servings a day .
Proteins should be lean and high quality . The right proteins can help improve mood and decrease stress , anxiety , and depression . Eat more lean meats such as fish and poultry , or add more beans , eggs , nuts , and seeds . Aim for 5-7 ounces daily . Limit processed red meats such as bacon , salami , and hotdogs as
People can benefit greatly from physical activity well beyond their nineties .
these can increase blood pressure and risks for heart disease .
When consuming carbohydrates , choose whole grains over processed white flour . When food is processed , it loses its nutritional value . Whole grains are packed with more fiber and nutrients to help the body digest and provide energy . It might also help lower cholesterol and blood sugar . Another way to add more fiber is to leave the skin on fruits and vegetables , but remember to wash them first .
It is recommended to have at least three servings of vitamin D fortified low fat or fat free milk or yogurt each day . Other calcium enrich foods include fortified cereals , all natural fruit juices , and canned fish . It is suggested if taking a multi vitamin to choose one with vitamin D .
It is also important to note staying hydrated . Drinking plenty of water throughout the day even if you are not feeling thirsty . As we age , we may lose the sense of thirst . Drinking plenty of water can help our bodies stay regular and avoid other complications like urinary tract infections .
According to the National Institute of Aging , exercise isn ’ t just for seniors in the younger age range . People can benefit greatly from physical activity well beyond their nineties . Studies have shown exercise provides many health benefits for older adults . Staying active regularly can prevent or delay many diseases and can be an effective treatment for many chronic conditions .
Physical Activity is any activity that gets the body moving . Some forms of activity can include gardening , walking the dog , taking stairs instead of an elevator , or adding an exercise class such as Tai Chi and Aerobics . There are so many options of low impact classes that are available . Including a balanced diet and physical activity in your life can help you feel better , improve your health , and maintain your independence as you age .