So what exactly are the basics for aging gracefully? Eat right and exercise regularly – pretty simple, right? Well, maybe not. It’s a lot harder to stay fit in our 50s… certainly more complicated than it was in decades past. As we age, our hormonal balances change – and that results in the loss of muscle mass, accompanied by a tendency for fat to sneak up on us and stick. Combine these detriments with a hectic schedule, and you’ll soon find yourself with no time left for a workout… and no energy left either!
Good nutrition and exercise not only help slow muscle loss, they help women guard against heart disease and stroke, osteoporosis, type 2 diabetes, and even cancer... but before we discuss making time for daily exercise, let’s focus on nutrition. We all pause for a meal a couple times a day, so it’s absolutely crucial to make every bite count. Here are some basic nutrition tips – make them part of your healthy lifestyle, and you’ll be sure to age gracefully.
Vitamin D for healthy bones
Vitamin D has an outstanding ability to promote the absorption of calcium – which is a crucial component in the maintenance of strong bones. As we age, the body loses some of its ability to synthesize valuable Vitamin D. Research suggests that 5 to 30 minutes in the sun, twice a week, is enough to replenish your ever-diminishing supply.
Diet can also be a strategy in your quest to maintain healthy Vitamin D levels. Great foods include sockeye salmon, cod liver oil, mushrooms, and low fat dairy products. Lactose intolerant? Dairy can be substituted with fortified orange juice, broccoli and legumes.
A Mediterranean diet is heart smart
High in fruits, vegetables, seafood, olive oil and whole grains, a Mediterranean diet offers a great way to guard against heart disease. It’s low in sodium, saturated and trans-fats, and calories… and is high in antioxidants, a crucial component in maintaining your day-to-day health.
Watch your fiber intake
It’s absolutely crucial you monitor your day-to-day diet. Foods like whole-wheat breads, cereals, pasta, brown rice, and popcorn deliver the fiber you need to maintain proper digestion – and also offer the added benefit of lowering your risk of both heart disease and diabetes.
Eat lean proteins
Soybeans contain essential amino acids, as well as a generous quantity of proteins to keep your muscles healthy and happy. Lean options include skinless chicken, salmon, and legumes like garbanzo beans, lentils, navy beans, and split peas.
Go vegetarian
Enjoy a high protein salad by including lettuce or spinach, cucumber, tomatoes, onions and mushrooms in your bowl. Veggies such as potatoes, yams, artichokes, beets, Brussels sprouts and cauliflower are loaded with protein… and so are eggplant, watercress and zucchini!
Healthy fats are the way to go
Saturated and trans fats found in butter, margarine, dressings, fried foods, snacks and sweets will rob you of energy, contribute to lethargy, and quickly manifest as unwanted pounds. Focus instead on beneficial fats like those found in olive oil, nuts, salmon and tuna – and your heart will thank you.
Say goodbye to salts and sweets
Excess salt intake is linked to high blood pressure. Replace soft drinks and processed snacks with water, tea, and fortified juices – alongside healthy snacks such as fresh food, nuts, and grain-based salads.
As we age, we require less food energy than when we were younger… so it’s essential that the calories we’re receiving are from healthy choices. Make sure your live-in caregiver provides healthy options and encourages good nutrition. If you’re assisting a loved one on shopping trips, discuss the benefits of their healthy selections, and ensure that their pantry is packed with the best nutrition that your grocery store can offer.
Source: http://www.seniorszen.com
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