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As we get older, our bodies change, not just in appearance but also in respect of what they need to function properly. Of course, exercise and diet are crucial to living a healthy and active life at any age, but your body’s needs change quite dramatically as we reach our twilight years.
We have brought together various ways that seniors can get a balanced diet. Adequate hydration, the correct number of proteins and supplements, along with an exercise regime to keep themselves fit and active, will all help.
Making sure that you eat a healthy and well-balanced diet with the right vitamins and nutrients helps your muscles and bones stay strong and helps to stave off health problems.
It needn’t be a difficult task either; all you need to do is tweak your diet slightly to get the most from what you are eating.
Calcium is a mineral found naturally in foods like dark green leafy vegetables (kale or spinach,) cereals, milk, and fruit juices. It also strengthens your bones, which will reduce the risk of bone fractures and contracting osteoporosis.
You should try to consume at least three servings of food and drinks that are calcium-rich per day. If you find that you have difficulty getting enough calcium in your diet, you could always try a supplement.
Supplements that are high in Vitamin D will help your body to absorb calcium, but if you’re not sure which one is right for you, then you can get expert advice from Orphic Nutrition natural supplements, who have a range of supplements available that can add vital nutrients, vitamins, and minerals into your diet.
Eating more fiber will help lower your cholesterol level and help keep your gut healthy and eating more protein will help preserve the tissues in your muscles.
Add fiber to your diet quite easily by eating more fruits and vegetables, beans, peas, whole-grain bread, and cereals. Good natural sources of protein can be found in fish, meat, poultry, milk, and yogurt.
Cutting down on your intake of salt can help you to stave off heart disease and high blood pressure, so try to stick to whole foods rather than packaged foods which often have a high salt content, and instead of using salt to flavor your food when you are cooking, try adding herbs and spices instead.
It doesn’t matter what age you are; we all need a certain amount of fat in our diet, which can be found in nuts, fish, seeds, avocados, and olive oil. Make sure that you are opting for healthy fats such as polyunsaturated and avoid saturated and trans fats to ensure that your heart stays healthy.
Adding physical activity to a healthy and balanced diet can be extremely beneficial, especially when you reach a certain age. Seniors who regularly exercise can increase their bone density, reduce the risk of having a stroke or a heart attack, reduce the risk of dementia developing and become more independent and confident.
It may feel a little overwhelming at first if you aren’t currently exercising regularly. However, staying active helps you remain independent, improve your mood, boost your metabolism, improve your balance and strength, and improve your cognitive brain function.
It’s always best to speak to your doctor first before undertaking any physical exertion; they will be able to recommend the best sort of exercise for you. There are many different kinds of exercise and fitness programs that consist of gentle exercise perfect for the older generation.
The majority of older adults need around two and a half hours of exercise per week, about 30 minutes each day. Exercises such as dancing, playing tennis, and walking are great endurance exercises and can help your heart rate, breathing, and energy.
If you find that your muscles are a little stiffer and less flexible than they used to be, you could try stretching exercises such as yoga or pilates; these will both limber you up and make it much easier to move. These will also help with your balance, much the same as tai-chi which can help to keep you steady and prevent you from accidentally falling over.
Many people find that being part of a group when exercising makes them more motivated as opposed to exercising alone. If you enjoy being part of your community, then why not try an exercise class that is specifically aimed at senior citizens. These are great for improving your physical health and letting you socialize and meet new, like-minded people in your area.
With a few simple changes to your diet and adding some form of regular gentle exercise to your daily routine won’t turn back the hands of time, of course. However, keeping your body and mind fit and active could make you feel 20 years younger. Remember: small changes can have a HUGE impact!