Good Nutrition Tips For People Over 50

Here are the Top 10 Good Nutritional Principles for People over 50:

1. Eat a wide variety of foods every day.

Eating a variety of foods every day ensures you get as many nutrients as possible from food. This will help your body function optimally and stay healthy.

2. Consume 5 or 6 small meals a day.

Having more frequent meals helps you boost your metabolism, curb your appetite and burn fat faster.

3. Eat more low and medium-density carbohydrates compared to high-density carbohydrates.

This will ensure your blood sugar remains stable, which will reduce insulin secretion and fat storage. It will also reduce your overall calorie (energy) intake without reducing nutrient intake. It will also provide your body with an adequate fibre intake, which may help reduce cholesterol levels and risk of colon cancer.

4. Consume small amounts of protein with every meal.

Small amounts of protein will provide your body with the building blocks it needs to build body tissue (including muscle, which will boost your metabolism) and support the immune system. It also helps to suppress your appetite, which may assist your weight-loss efforts.

5. Choose the right fats.

In order to enhance your health consume an adequate amount of good fats (from fish, fish oil, avocadoes, olive oil, nuts and seeds), a small amount of saturated fat (from red meat, chicken and coconut oil) and try to eliminate trans fats (fried foods, baked goods, processed fats) from your diet.

6. Drink plenty of clean water every day (at least 250mls per 10kgs of bodyweight).

Water is essential for optimum body functioning. Consuming an adequate amount each day will not only maintain good health but will also assist weight loss by keeping your body cells well hydrated, which will keep your metabolism elevated.

7. Reduce your alcohol intake.

Alcohol stops the fat-burning process in your body and promotes fat storage. If you goal is to lose body fat, try to minimise your intake as much as possible.

8. Reduce your salt intake.

Salt may contribute to fluid retention in your body which may cause increased blood pressure. A reduced salt intake may help to avoid this.

9. Consume high calcium foods.

In order to maintain strong, healthy bones as you age, a suitable intake of calcium is essential. Foods like, almonds, brazil nuts, cabbage, carrots, egg yolks, sardine, spinach, watercress and dairy foods may be your best options.

10. Use suitable supplements every day.

In order to optimise body functioning, prevent nutrient deficiencies and lose weight, supplementation is essential. Consider regularly using the following supplements: a good quality multi-vitamin/ mineral supplement (BCN's Thyron is a good option because it also supports thyroid function), omega-3s (particularly fish oil), antioxidants, glucosamine formulas, psyllium husks and protein powders.

Here are the guidelines for good nutrition for people over 50 years of age. These guidelines are useful for helping them lose weight, increase energy and overall, improve their quality of life.

Source: http://www.quick-weight-loss-principles.com

Mom’s Losing Weight- How Worried Should You Be?

You walk into your mother’s house, excited to see her for the first time in months. As you give her a hug, you notice that her shoulders feel thin. You step back and see that her clothes are baggy, her wedding ring loose. For the first time, your mother looks frail. Should you worry, or is senior weight loss a natural part of getting older?

At some point in their lives, most people are concerned about gaining too much weight. But older adults have to watch the scale for the opposite reason. Unintentional weight loss in the elderly is common and it can be dangerous.

Warning Signs

Unintentional weight loss in seniors can be due to a number of various factors. At times it can be related to mental states such as depression or stress, other unintentional weight loss could be due to physical factors like illness or nutrition.

Here are some common causes of unintentional weight loss:

Depression: Is there anything in your mom’s life that could be making her feel down? Depression and weight loss are often linked together. Things like the loss of mobility or the deaths of good friends commonly make older adults depressed. And at any age, depression is often associated with sudden weight loss.

Constipation: Is your mother on any medications that can cause constipation? Is she getting enough fiber and fluids in her diet? Constipation can cause unintentional weight loss.

Poor Diet: The loss of smell and taste is a normal part of the aging process, but sometimes, it can cause an unintended loss in weight. Tooth pain or poorly fitting dentures could also be contributing factors if your aging senior experiences discomfort when eating. If your mother has limited mobility this could cause her to lose interest in cooking, in turn resulting in weight loss. Consider looking into homemaking home care services that can aid your loved ones with cooking and meal planning.

Loss of appetite: A sudden, unexplained loss of appetite is a cause for concern. Disease or illness could be the cause of a dwindled appetite, so make sure that regular check-ups and doctor’s appointments are priorities.

When to Worry

Most experts define unintentional weight loss as when a person loses between 5 and 10 percent of their body weight over a year or less. (This corresponds to a 125 pound person losing 6 pounds or more.) If your mom is over this limit, or if you’re concerned about her weight loss, schedule a doctor’s appointment to rule out serious conditions and find out the best way for her to maintain a healthy weight.

In the meantime, it’s a good idea for your loved one to start tracking her weight and food intake. She should weigh herself twice a week and write down the number. She should also keep a “food diary” in which she jots down everything she eats. This information will help the physician determine the cause of the weight loss and find the best treatment to keep her happy and healthy for many years to come.

SOURCE: Grisworld