Eating a well-balanced diet is an important part of staying healthy as you age. It can help you in maintaining a healthy weight, being energized, and getting the nutrients you require. It also reduces your chances of heaving chronic health disorders like heart diseases, diabetes, and cancers, among others.

Grandparents’ week is observed from March 11 to 18 by virtue of Proclamation No. 757, signed by then-President Fidel V. Ramos on March 6, 1996.

It is a week-long celebration to recognize the need of fostering love and care for the elderly. It is also celebrated to instill in the minds of our youth the importance of honoring and respecting our “lolos” and “lolas” who play essential roles in our society.

Aging weakens the immunity of the elderly. Thus, making them more susceptible to illnesses. According to Jaul and Barron (2017), people over the age of 65 are at risk of problems with muscle strength and fat changes, chronic inflammation, cardiovascular diseases, hypertension, cancer, osteoarthritis, diabetes mellitus, gastrointestinal problems, and mobility disabilities.

To reduce their risk of heart disease and stroke, older persons should limit their intake of salty foods and beverages. Avoid adding salt to foods while cooking or at the table. Deep-fried foods, heavily cured meats, and margarine should be avoided unless they are trans fat-free. Limit their consumption of alcoholic beverages as well.

Sugary meals and drinks, such as candies, sugar-sweetened soft drinks, fruit drinks, vitamin waters, energy drinks, and sports drinks, should also be avoided to prevent diabetes. Water is an important nutrient as well. Drink small amounts of fluids consistently throughout the day to stay hydrated.

Consume fiber-rich foods to avoid digestive issues such as constipation. Soluble fiber is especially important for keeping cholesterol levels under control. Wholegrain bread, cereals, fruits, vegetables, beans, and nuts are examples of high-fiber foods.

Aim for at least 30 minutes of moderate exercises, such as walking and light jogging. Exercise helps in maintaining a healthy weight and muscle strength.

Consume at least three glasses of low-fat milk or equivalent dairy products per day to receive their daily dose of calcium. It lowers the risk of developing arthritis, osteoporosis, and other muscle and bone deterioration diseases.

Older persons need to eat healthy for good nutrition. If you are a loved one or taking care of your grandparents, help them eat well, stay healthy and live a long life.
Written by: NO I Janna Alexia M. Necio and NPC Milagros Elisa V. Federizo

Source: Jaul, E., & Barron, J. (2017). Age-Related Diseases and Clinical and Public Health Implications for the 85 Years Old and Over Population. Frontiers in public health, 5, 335. https://doi.org/10.3389/fpubh.2017.00335