6 Healthy Nutrition Tips For Seniors To Stay Fit
As we age, we lose some of the traits we used to have when we were young. Our skin loses elasticity, our memory can begin to fade, and all our organs simply feel the effects of time. Among all these and other things, our bodies begin to have difficulties processing certain types of food.
This is why it would be good to work on changing some of our nutritional habits in order to help ourselves. If you feel bloated or have some stomach issues, headaches or simply feel weak, it may be because of the food you eat.
Having that in mind, perhaps it’s time to change your diet. It sounds like a drag, but if it can really help you feel better, why not try and make and effort?
1. Drink Plenty Of Liquids
The older we get, the more likely it is for us to feel less thirsty. This happens due to the weakening of the nerves that transfer the message of thirst from your stomach and throat to the brain.
Due to the likelihood of this happening, you might want to take some measures in order to prevent dehydration.
Some efficient ways to do this include scheduling your water intake. Divide the amount of water you plan on drinking with the number of hours you’re usually awake and take your dosage each hour.
You could also get a half-litre bottle and know you need to drink four of those during the day.
2. Eat A Variety Of Foods
It’s very important for seniors to have balanced meals and to eat a variety of foods in order to get all necessary nutrients. This is one of the things you won’t have to worry about staying in a proper retirement home.
For example, Australians know that they can find amazing retirement villages on the Central Coast. They are extra careful when it comes to the nutrition of seniors and they honour the recommendation that a meal should consist of fruits, vegetables, whole grains, protein and low-fat dairy.
If you eat healthily and avoid fat and carbs, you should basically be fine. However, you can be a bit more strict for even better results.
3. Minimize The Use Of Salt
As we age, our taste buds weaken and we may often think our food is bland, when instead we simply cannot feel the taste to the fullest. This is why we need to train ourselves not to reach for the salt if we find our food to be bland.
Excessive salt intake can lead to heart disease and high blood pressure and that is surely something you’d like to avoid for as long as possible if not forever. Of course, this doesn’t mean you need to give up on tasty food.
You’re allowed about 2300 mg of sodium each day, so start writing down your amounts taken per meal and make sure to stay within that limit.
4. Yes On Herbs And Spices
We already mentioned how salt is bad for you. However, it’s not easy resisting the urge to put a bunch of salt on top of your tasteless meal. Luckily, there are healthy choices that offer a compromise.
There are fresh natural spices and herbs that can make your meal a million times tastier without harming your health whatsoever. For instance, basil, sage and rosemary have a strong taste, but lack the harmfulness of table salt.
5. Consider Taking Supplements
Fruit and vegetables are the best way to increase vitamin intake. Unfortunately, sometimes this just isn’t enough.
Depending on your individual needs, you could talk to a doctor and they should give you a personalized plan on the amount of nutrients and vitamins you need and, more importantly, where to find them.
The great thing about this is the fact that the doctor talks to your first and asks you about your dietary habits. According to them, they will prescribe you supplements that will enable you to live a healthier life.
6. Read Product Labels
Making your own meals is one thing, but buying industrial products from a store is a completely different one.
Going to a store to get a few things quickly became a trend and nowadays we pay more attention to the package design, than what it actually contains.
Pay attention, there may be a healthier alternative in the store to the one you chose. The more you know, the better.
All in all, these dietary changes shouldn’t be radical. Start by phasing the bad stuff out and all the good ones in.
It cannot harm you; it can only make you stronger and happier. Once you have a diet more suitable to the needs of your whole organism, you’ll soon realize how much better you feel and how much more energy you have.