Many a proverb has been dedicated to how our attitudes and expectations evolve as we pass through life's seasons, but far less has been written about how our nutrition needs change as we enter the golden years.
As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we have to improve our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.
Since of this calorie-nutrient paradox, it is more essential than ever to pick foods with care, opting for a nutrient-dense diet plan and avoiding empty-calorie snacks. Fiber, for instance, is really a macronutrient that too several seniors get too small of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress might turn out to be an issue. Leading sources of healthy fiber consist of navy beans, oats, raspberries, oranges and green peas.
Protein is yet another macronutrient elders require but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 "healthy" fats that help boost memory power.
Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also identified as vitamin B-3 - had an 80 percent lower risk of creating Alzheimer's. Niacin sources contain portobello and button mushrooms, red potatoes, and as soon as once more, salmon - an all-around "superfood" for seniors.
Here's more "food for thought": Onions and apples are loaded with quercetin - an antioxidant that may possibly be even more potent than vitamin C with regards to preserving brain cells. The anthocyanins discovered in berries, grapes and cherries also maintain mental acumen. Tufts researchers discovered middle-aged rats fed a berry-rich diet plan performed tasks along with a lot younger subjects.
Obviously, what's acuity with out agility? Assist minimize the risk and alleviate symptoms of joint discomfort by losing any excess weight; a mere 10-pound weight reduction can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that will enable you to manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Particular foods for joint well being include cherries and pineapple, both of which contain compounds that may inhibit inflammation.
Diminished sense of taste and smell, also a part of aging, might incline you to coat your food with salt at the precise time when blood pressure concerns need to suggest limiting sodium intake. Rather than reaching for the salt shaker, try herbs and spices to add extra flavor. Curcumin, a compound in curry, can serve as an additional weapon within your anti-Alzheimer's arsenal.
Finally, don't let advancing years grow to be an excuse for sitting on the sidelines. Researchers at the University of California at San Francisco discovered that for each mile elderly women walk per day, the risk of cognitive decline drops by 13 percent. Such moderate aerobic exercise also improves heart function. Adding strength training can boost your metabolism, build bone density and even lift your libido. All in all, analysis suggests that those over 65 who exercise at least once a week have a 40 percent lower risk of premature death than their less-active peers.
So get out there, discover new activities, attempt new foods.
As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we have to improve our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.
Since of this calorie-nutrient paradox, it is more essential than ever to pick foods with care, opting for a nutrient-dense diet plan and avoiding empty-calorie snacks. Fiber, for instance, is really a macronutrient that too several seniors get too small of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress might turn out to be an issue. Leading sources of healthy fiber consist of navy beans, oats, raspberries, oranges and green peas.
Protein is yet another macronutrient elders require but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 "healthy" fats that help boost memory power.
Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also identified as vitamin B-3 - had an 80 percent lower risk of creating Alzheimer's. Niacin sources contain portobello and button mushrooms, red potatoes, and as soon as once more, salmon - an all-around "superfood" for seniors.
Here's more "food for thought": Onions and apples are loaded with quercetin - an antioxidant that may possibly be even more potent than vitamin C with regards to preserving brain cells. The anthocyanins discovered in berries, grapes and cherries also maintain mental acumen. Tufts researchers discovered middle-aged rats fed a berry-rich diet plan performed tasks along with a lot younger subjects.
Obviously, what's acuity with out agility? Assist minimize the risk and alleviate symptoms of joint discomfort by losing any excess weight; a mere 10-pound weight reduction can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that will enable you to manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Particular foods for joint well being include cherries and pineapple, both of which contain compounds that may inhibit inflammation.
Diminished sense of taste and smell, also a part of aging, might incline you to coat your food with salt at the precise time when blood pressure concerns need to suggest limiting sodium intake. Rather than reaching for the salt shaker, try herbs and spices to add extra flavor. Curcumin, a compound in curry, can serve as an additional weapon within your anti-Alzheimer's arsenal.
Finally, don't let advancing years grow to be an excuse for sitting on the sidelines. Researchers at the University of California at San Francisco discovered that for each mile elderly women walk per day, the risk of cognitive decline drops by 13 percent. Such moderate aerobic exercise also improves heart function. Adding strength training can boost your metabolism, build bone density and even lift your libido. All in all, analysis suggests that those over 65 who exercise at least once a week have a 40 percent lower risk of premature death than their less-active peers.
So get out there, discover new activities, attempt new foods.
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