Dietary Guidelines for the Elderly- Stay Young At Heart

As you start to age, maintaining a healthy lifestyle becomes even more substantial. It can not only make a difference in the way your body functions, but also improve the way you feel. An appropriate approach towards diet, potentially reduces the risk of developing a chronic disease like high blood pressure, diabetes, heart disease and hypertension. Also, when you eat healthy, you give your dropping energy levels a boost while aiding you maintain a healthy weight.

Read on to find out what are dietary tips that can help you, stay healthy not just physically but also at heart.

• Drink More Water:

Water is vital for detoxification, digestion, assimilation and for the blood too. And it is pretty evident that as you age, your thirst reduces. But, it’s important to keep up with your daily requirement of water. Aim at having at least 2-3 liters of water, you can also include more water-rich foods to meet this like, teas, soups, juices, watermelon, cucumber, and tomatoes.

• Include Natural Nutrient Rich Foods:

Your daily calorie count may decrease as you age but, your nutrient requirements either say the same or increase. Eating enough nutrient rich foods can help you derive the essential vitamins, minerals, protein, carbohydrates, and fats that your body would require. Include more nutrient dense food like fruits and vegetables, beans and lentils, nuts and seeds, lean meat, and whole grains.
Do not have more deep fried, sugary foods, junk and other packaged food items. You might want to exclude them altogether.

• Have Enough Fiber:

Fiber is very important for the digestive system. In order to avoid constipation, Irritable Bowel Syndrome(IBS), and other problems, include more fiber-rich foods at every meal. Think of including more oats and oats bran, whole grains like chickpea, barley, buckwheat, and peas, fruits and vegetables like green leafy vegetables, apples, pears, broccoli, tomatoes, or papaya, nuts and seeds like, pumpkin and sunflower seeds, flax and chia seeds, almonds, cashews, walnuts and pistachios. If you think your diet does not have enough of fiber, you can also take psyllium husk.

• Incorporate whole grains in your diet:

Whole grains are loaded with nutrients including protein, fiber, B vitamins, antioxidants and other trace minerals. When you include them in your diet, the changes of developing a chronic illness also decreases. Think of including, quinoa, oats, popcorn, brown rice, buckwheat, or sorghum.

• Consider Having Some Physical Activity:

Balancing your physical activity and diet, is the best way to keep yourself healthy. Try to go out for a brisk walk, practice some yoga, or any physical activity to keep your heart health and muscle health intact.

Over to you
Older persons are particularly vulnerable to malnutrition. With a declined rate of metabolism, the hunger feeling is reduced. So, it is important to keep a watch on having nutritious food at every meal, so that the chances of developing a degenerative disease is also reduced. Hence, keep yourself happy, healthy and hopping.