1. Healthy and Fit Aging
There are several factors that can reduce your life expectancy or significantly affect your quality of life. Smoking and excess alcohol can have devastating effects on your health. Older and sedentary people are more likely to see their muscle mass decreased, have a feeling of weakness and lose their autonomy.
Your nutrition can help ensure you age well because it has a significant preventive effect against chronic diseases such as cardiovascular disease and cancer. Although, some ailments are based on genes and that cannot be changed, you can however improve your quality of life by adopting a healthy lifestyle.
2. Vitamin D Is Affected by Aging:
Vitamin D is the nutrient mostly affected by aging. It’s important to note that certain medications reduce absorption, so you’ll want to research your medication and its correlation to Vitamin D. People over 50 have a higher risk of getting vitamin D deficiency. In fact, it is recommended that people over 50 take a vitamin D supplement daily.
3. Meat and Alternatives to Fight Infections:
Protein plays an important role in fighting infections: these are the basic material antibodies involved in the body’s defense. After an injury or surgery, proteins helps with the tissue repair. Meat, poultry, fish, eggs, cheese, peanut butter and legumes are good sources of protein. Make sure you have them at every meal!
4. Water Against Dehydration:
If you have dry mouth, muscle cramps, headaches, your urine is dark, or you are noticing that your skin is losing its elasticity, you may be suffering from dehydration, a serious condition with many seniors.
As you age the composition of your body changes. The different hormonal changes and those related to lifestyle are that the body loses muscle mass in favor of fat. A reduction in muscle mass can lead to a reduction in water in the body. Therefore, the body of a person above 50 contains approximately 50% water, compared to approximately 60% for a person who is 25 years old.
The body has mechanisms to maintain the right amount of water. Unfortunately, they become less effective over time.
Certain medications and various diseases increase the risk of dehydration. For example, diuretics and laxatives accentuate water loss, while Alzheimer’s disease and Parkinson’s disease are associated with lower fluid intake.
Here are some small tricks that will help you to consume enough water during the day.
Drink approximately 8 glasses of fluids per day (2 liters) such as water, juice, milk, tea, tea or soup. Keep a large bottle of water (tap or spring) near you so that you can remember to drink small amounts regularly during the day.
On your night table, bring a glass of water that you drink immediately in the morning as this promotes intestinal regularity.
5. Vitamin B12 to Overflow With Energy!
As we age, the body has more difficulty absorbing vitamin B12 from food. Inadequate intake of this vitamin has important consequences on the quality of life: we feel more tired and weak, sometimes confused.
Vitamin B12 is found naturally in animal foods such as fish, milk, eggs, seafood, meat and poultry. That is why it is recommended that these foods rich in vitamin B12 on your plate every day. After 50 years, the body needs 2.4 micrograms of the daily vitamin.
6. Eat Better and More Often: You have to eat better and stay healthier.
- Choose foods that are full of vitamins and minerals.
- Instead of three large meals, opt for several small ones.
- Eat your fruit or a piece of cheese for a snack.
- Serve the dishes at a suitable temperature.
Appetite loss can also be caused by a loss of taste and smell, a common occurrence among older people. Cook your food with herbs and spices. Loss of appetite is often accompanied by deficiencies in nutrients and loss of energy. If your appetite seems to have completely disappeared, consult your doctor.