Ever dreamed
of living forever? Don’t want to age? Well, so far, there hasn’t been an Elixir
of life or a cream that could stop aging (if you find it, please tell us)
Anyways, before you find it, you have got to make life as comfortable for
yourself as possible.
Eating a
well-balanced diet is an important part of staying healthy as you age. It can
help you maintain a healthy weight, stay energized, and get the nutrients you
need. It also lowers your risk of developing chronic health conditions, such as
heart disease and diabetes (Terrible illness).
To meet your
nutritional needs, eat foods that are rich in fibre, vitamins, minerals, and
other nutrients. Limit foods that are high in processed sugars, saturated and
trans fats, and salt. You may also have to adjust your diet to manage chronic
health conditions.
But really
what has changed? I mean 40 is the new 30 right? Actually, a lot changes with
age, so much so that you have to change your entire lifestyle! (Just kidding)
Calories
You may find
you have less energy and more muscle or joint problems as you get older. As a
result, you may become less mobile and burn fewer calories through physical
activity. You may also lose muscle mass. This causes your metabolism to slow
down, lowering your caloric needs. (No kidding)
Appetite
Many people
experience a loss of appetite with age. It’s also common for your sense of
taste and smell to diminish. This can lead you to eat less.
If you’re
burning fewer calories through physical activity, eating less may not be a
problem. However, you need to get enough calories and nutrients to maintain
healthy organs, muscles, and bones. Not getting enough can lead to malnutrition
and health problems (we don’t want that do we?).
Medical
Conditions
As you age,
you become more susceptible to chronic health problems, such as diabetes, high
blood pressure, high cholesterol, and osteoporosis. To help prevent or treat
these conditions, your doctor may recommend changes to your diet. (Sucks huh)
For example,
if you’ve been diagnosed with diabetes, high blood pressure, or high
cholesterol, you should eat foods that are rich in nutrients, but low in excess
calories, processed sugars, and saturated and trans fats. Your doctor may also
advise you to eat less sodium (You might want to remember this)
Some older
adults become sensitive to foods such as onions, peppers, dairy products, and
spicy foods. You may need to cut some of these foods out of your diet (Very
hard, I know).
Immune
System
Your immune
system weakens with age. This raises your risk of food-borne illness, or food
poisoning. Proper food safety techniques are important at every age. However,
you may need to take extra precautions as your immune system weakens.
Medications
You may need
to take medications to manage chronic health conditions. Some medications can
affect your appetite. Some can also interact with certain foods and nutritional
supplements. (This is important) If you’re taking a medication, be sure to
check with your doctor or pharmacist to find out whether you need to make any
changes to your diet.
So what can
you do? Relax, we have answers as well!
Focus on Nutrient-Rich
Foods
As you age,
your caloric needs will probably decrease, while your nutrient needs stay the
same or increase. Eating nutrient-rich foods will help you get the
vitamins, minerals, protein, carbohydrates, and fats you need.
Get most of
your calories from nutrient-dense foods, such as:
- vegetables and fruits
- beans and lentils
- nuts and seeds
- whole grains
- low-fat dairy
- lean protein
Eat
Enough Fibre
Fibre is
essential for a healthy digestive system. To avoid constipation and other
problems, include fibre-rich foods at every meal. Soluble fibre is especially
important for maintaining healthy cholesterol levels. Good sources of fibre
include:
- fruits and vegetables
- beans and lentils
- nuts and seeds
- oats and oat bran
- whole grains
Consider Supplements
You may find
it hard to get some nutrients in your diet, especially if you have to avoid
some foods. Ask your doctor if you should take a vitamin or mineral supplement,
such as calcium, vitamin D, magnesium, or vitamin B-12.
NOTE - Some
supplements can interfere with certain medications. Ask your doctor or
pharmacist about potential side effects before starting a new supplement or
medication (Important Again)
Stay
Hydrated
As you age,
you may not notice when you’re thirsty. Make sure you’re drinking fluids on a
regular basis. Aim for eight 8-ounce glasses of water daily. You can also get
some water from juice, tea, soup, or even water-rich fruits and vegetables
Exercise
Again, not
the break your back in the gym type but simple but regular walks, stretches and
even aerobics could do the trick. Target 30 minutes every day for your workout
and remember to talk to your doctor if you want to engage in any kind of
strenuous physical activity (You’re not so young anymore, you know)
How Do We Help?
We are also
prepared to teach you how to incorporate these healthy foods into your diet!
You just have to sign up to our meal plans and let us tell you what to eat
every day, every week and every month! You can also sign up to our fitness
plans or join us every second Saturday of the month for our fun Aqua Aerobics!
We can get you a personal fitness trainer as well!
We also
offer kitchen consultations in addition to your planned diet (For Abuja
Residents Only) and we will pay a visit to your kitchen and help clean up your
pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!
