People age in a continuous process of natural change that reflects all the changes taking place over the course of life. During early middle age, many bodily functions begin to gradually decline and as we age, our minds and bodies change.

Older adults become less active, with slower metabolism and energy requirement decreases. Aging is also often accompanied with loss of appetite and changes in taste and smell which lead to lower intake of healthful foods.

With those changes, a healthy lifestyle can help us achieve better chances of staying healthy as we get older. The goal of healthy aging is not only to increase years of life but also, to extend healthy active years. How do we do that? It’s simple as healthy eating and staying active!

• Eat nutritious food. As always recommended, you can never go wrong in eating a variety nutritious of foods. Even though older adults need fewer calories, they need just as high or even higher levels of some nutrients, compared to younger people. This makes it very important for older people to eat a variety of whole foods, to help them fight nutrient deficiencies. Avoid those empty calorie foods such as burgers, chips, fries and soda, instead consume whole foods – grains, fruits, vegetables, egg, lean meat and dairy. An added tip, it is more enjoyable and would increase your appetite if you eat with family members or friends.

• Select high-fiber foods. Dietary fiber aids in digestion, as we get older, our digestive system slows down, the wall of the gastrointestinal tract thickens, and the contractions are slower and fewer which may lead to constipation. You can get fiber from whole grains, vegetables fruits and nuts.

• Stay hydrated. Our body needs fluids to stay healthy. It helps in the regulation of body temperature and removal of waste products. As you age, your body’s ability to conserve water decreases, so you don’t feel thirsty as often. Drink enough water, about 6-8 glasses per day, to avoid dehydration.

• Use natural flavorings. Loss of taste can be part of aging as such adding herbs and spices like garlic, black pepper, ginger, and onion may help enhancing the flavor of the food. Limit also the use of salty additives.

• Consume calcium-rich foods. There is an increased calcium requirement among older adults because during this age, malabsorption of calcium occurs. You can keep your bones and teeth strong by getting calcium from milk and other dairy products, green leafy vegetables and small fishes.

• Read food labels. Part of healthy lifestyle and healthy aging is to ensure that we are getting good nutrition when we buy processed foods such it is important to read and compare food labels. Limit consumption of foods with added sugar and high amount of sodium. Limit intake of saturated fats found in meat, cream and butter, and avoid trans-fat present in baked goods, margarines and fast foods.

• Be active. Regular exercise and physical activity can reduce your risk of developing some diseases and disabilities that often occur with aging. It can help in weight management, improve flexibility and agility, sense of balance and enhanced cognitive performance capabilities. There are many ways to be active such as brisk walking, dancing and even gardening or doing household chores. Being physically active is doing everyday activities that keep your body moving.

 Making appropriate lifestyle choices promotes quality and healthy life. Take these tips for healthy eating and staying active as these two important factors provide great influence in healthy aging while dealing with natural body changes and preventing non-communicable diseases such as diabetes and heart problems.


Written by: NO II Bianca Estrella

References:

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