There are a number of very good reasons for healthy eating as we age. We may not need as much food but there are certain nutrients that are important to keep us healthy.
Paying attention to our diet and being aware of eating patterns is important to make sure we take care of ourselves.
Why is this important? Are there problems that could occur if we don’t make sure we are on track with healthy and nutritious foods?
When it comes to taking care of our body and especially our brain, there are some nutrients that are important to include in our diet.
Here are some of the things we need to keep in mind as we age!
Age-Related Brain Degeneration
Often age-related brain degeneration is considered a natural part of the aging process, but does that have to be true?
It is important to know that mental deficiencies and loss of our faculties do not have to happen just because we are getting older.
There are many countries around the world where people live well into their eighties and nineties without any decline in their faculties.
The main reason for this is their diet!
One of the main foods that these people include in their diets on a regular basis is cold-water fish.
This type of fish contains high omega-3 fatty acid content. As well these fish have a high level of lean protein.
Did you know that omega-3 fats are important for maintaining the health of the brain along with improving blood flow in the body?
Another important reason for omega-3 fatty acid is that it can help to modulate any inflammatory processes in the body.
Your Metabolism Can Be Modified
One thing for sure is that our metabolism will slow down as we age. We won’t be able to process calories as fast as we did when we were younger.
As well, we will have to pay more attention to the kind of calories we take in from our food.
The good news is that there are things we can do that will offset this change and healthy eating as we age is an important component.
One way to do this is to choose foods that have lower calories but are still filling. This way you will feel satisfied with your food and not have to worry about gaining any weight.
Another way to eat more protein-rich foods. Proteins keep us satisfied longer and only require thirty percent of their calories from processing, making them highly energy-efficient.
The downside is that any metabolic changes can increase the chance of getting diabetes. This means that modifying your eating habits is even more important.
Skin Changes Can Occur
When we age our skin can start to sag and wrinkles can appear. Unfortunately, this is the normal result when we lose collagen and elastin in our skin.
One of the best ways to slow down skin changes is to make sure you have enough protein and Vitamin C. You can find Vitamin C in all citrus fruits as well as bell peppers.
It may be impossible to completely stop the aging process of our skin, but daily supplementation or consumption of protein and Vitamin C can at least slow it down a bit.
Oxidative Damage Can Be Accelerated
The problem with oxidation is that it speeds up the natural process of aging. The result is gray hair, skin problems, and even diseases like cancer.
One can slow down this process with the addition of anti-oxidants to your diet. This can include low glycemic index vegetables.
It has been found that these types of fruits and vegetables can reduce the effects of oxidation.
Losing the Ability to be Mobile
When we lose the ability to be mobile, this is often associated with various diseases that can lead to the demise of the elderly.
Another downside of the loss of mobility includes losing bone mass, more pain in the body, and even the atrophy of muscles.
Make sure to add more foods that are rich in protein and calcium as this can help us stay more mobile and lead to a more productive and longer life.
Hypertension (High Blood Pressure) and Heart Disease
There are a number of foods that act as diuretics or are salt substitutes that help to keep blood pressure in the normal range.
This can significantly decrease the potential for stroke or even heart attacks.
There are vegetables that contain phytosterols. These vegetables help to reduce blood cholesterol and keep the blood vessels walls clean and free of any obstructions.
Make Choices From a Variety of Foods
- Choose different types of colorful fruits and vegetables.
- Choose whole grains, such as oatmeal, whole-wheat bread, quinoa, and brown rice.
- When it comes to dairy, fat-free or low-fat milk and cheese is a good choice. Also, choose soy or rice milk that has added vitamin D and calcium.
- For protein choose different seafood, lean meats, poultry, and eggs.
- If you want to eat more plant-based choose, beans, nuts, and seeds.
Final Words
If you want to stay youthful and live your best life for many of your senior years, modifying the diet is an important factor.
The key is making choices based on information that is going to give you the best chance.
You deserve the best to keep you active so healthy eating as we age is very important!
Food for Thought: The Role of Nutrition in Healthy Aging Video:
