Questions of Age-Related Nutrition
While the changing of the seasons has been the subject of many a proverb, little has been said about the special nutritional requirements of the elderly.
Calorie requirements decline with age by roughly 10% per decade beginning around age 50, but not necessarily nutritional requirements. We need to increase our consumption of antioxidant-rich foods like artichokes, blackberries, blueberries, broccoli, Brussels sprouts, cranberries, and dried plums since our bodies’ natural antioxidant systems are becoming less effective.
This calorie-nutrient paradox highlights the significance of making healthy dietary choices, such as eating more of the foods that are high in nutrients and fewer of the meals that provide few or no nutrients. Among the macronutrients that many elderly people don’t get enough of is fiber. Fiber not only helps reduce “bad” cholesterol but also aids in regularity during times when gastrointestinal upset is likely. Navy beans, oats, raspberries, oranges, and green peas are all excellent sources of fiber.
Additionally, 60% of seniors do not consume enough protein. Salmon is an excellent option since it provides both protein and vitamin B-12, two nutrients that the body becomes less able to absorb as we get older. Additionally, the omega-3 “healthy” fats found in salmon, sardines, albacore, and flounder have been shown to improve memory.
Niacin is a vitamin that is great for your brain. Vitamin B-3 (niacin) intake was associated with an 80% reduction in the chance of acquiring Alzheimer’s disease in a four-year study of 800 seniors. Niacin can be found in foods like portobello and button mushrooms, red potatoes, and salmon, which is a “superfood” in every sense of the word when it comes to the elderly.
For your consideration, here is some more “food for thought”: The antioxidant quercetin, found in onions and apples, may be even more effective at protecting brain cells than vitamin C. Anthocyanins, which may be found in berries, grapes, and cherries, help keep one’s brain in tip-top shape. Researchers at Tufts University discovered that rats of middle age on a diet high in berries had the same cognitive abilities as younger rats.
What good is sharpness, after all, if you can’t use it? By dropping even 10 pounds, you can relieve 40 to 80 pounds of pressure on your knees, greatly reducing the risk and severity of joint pain. Harvard researchers found that the same diet of fruits and vegetables that helps people lose weight also lowers their risk of developing rheumatoid arthritis. For example, cherries and pineapple both have chemicals that may decrease inflammation, making them ideal for joint health.
Age-related loss of taste and smell can make you crave saltier meals at a time when your blood pressure should be leading you to cut back on salt. Don’t just grab for the salt shaker; experiment with different herbs and spices instead. The substance curcumin found in curry can be used as a supplementary tool in the fight against Alzheimer’s disease.
In conclusion, don’t use your age as an excuse to stop participating. The risk of cognitive deterioration among senior women is reduced by 13% for every mile walked daily, according to research out of the University of California, San Francisco. The health of the heart is another organ that moderate aerobic exercise can benefit. Strength training is an excellent way to increase your metabolism, bone density, and even libido. Overall, studies show that people over the age of 65 who exercise at least once a week have a 40% lower risk of dying prematurely than their less active counterparts.
So go out and engage in novel pursuits and eat unusual cuisine.
