Feeding for the Future: Tips for Eating Right in Old Age

Mac Awais•

The older that people get, the more concerned we become about the right way to take care of our bodies and ensuring we are living healthier lives. After all, you only get one! Aging causes many changes to the body, and it's essential for a proper diet along with exercise to go hand in hand with ensuring the quality of life during the aging process. Apart from exercising, eating the right foods is the best way to help prevent aging diseases such as dementia, bone and joint disorders, diabetes, and much more.

Why is Nutrition so Important?

According to MedicineNet.com, "Osteoporosis refers to thinning of bone (decreasing bone mass and density) resulting from depletion of bone calcium and protein." Your joints will be so weak that a typical fall could most likely cause a severe fracture! Beyond those benefits, eating vegetables, leafy greens, and healthy fats can reduce the risk of Alzheimer's.

What you fuel your body with defines how well your body will perform and be prepared against for the future. If you treat it with respect and feed yourself the right things, your body will treat you well in return.

An Apple a Day

Maintaining a diet that is low in simple carbohydrates and trans-fats will reduce the risk of heart attack, which will keep you out of the emergency room. Simple carbs—especially sugar—produce a massive insulin response that can eventually lead to diabetes, and they’re horrible for your teeth. So are acidic beverages like soda and some juices, even if they are low in sugar. You don’t think about going in for a triple bypass or a root canal until you need it, but when that time comes, you’ll wish you had eaten right from the start.

Tips for Eating Right

"Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes," according to MyPlate.gov. For daily nutritious foods, try:

Rich protein sources such as tuna, salmon, and eggs
Dairy such as yogurt, milk, and cheeses
Flaxseed
Fruits
Dark green vegetables such as spinach, collard greens or broccoli

Along with aiding in digestion due to the high fiber content, fruit and vegetables are a necessary and tasty addition to every meal. They'll keep your heart pumping, your immune system healthy, and your taste buds happy for years to come! Be sure to have a rainbow of them on your plate. In short, the key to a long and healthy life is to remember to keep active and learn how to incorporate healthy and nutritious foods into your diet.

Superfoods to Stave off Aging

Foods that are rich in antioxidants can help prevent DNA damage from free radicals. That damage is largely responsible for many of the effects of aging. While not exactly the literal fountain of youth, these superfoods can do wonders in extending life and quality of health long into the golden years:

papaya
brazil nuts
kale
seaweed
tomatoes
kefir
turmeric
broccoli
walnuts
garlic
sauerkraut
blueberries
hemp
tiger nuts
chaga mushrooms

Supplements

In a perfect world, eating right would be easy. But let's be honest: it's not. Preparing healthy meals is often time-consuming, and the ingredients can be expensive. Plus, you may not like the taste of superfoods like kale or acai berries, regardless of how good they're supposed to be for you. Supplementing strategically can be a good way to fill in the gaps in your diet while effectively boosting your health. Here are some of the best for fighting the effects of aging:

Vitamin D helps boost mood, increases energy, and strengthens bones.
CBD oil helps fight inflammation, and may play a vital role in guarding against dementia.
Acetyl-L-Carnitine (ALCAR) may help fighting age-related fatigue and cognitive decline.
Ubiquinol increases organ health, especially heart health.
Saw palmetto can markedly reduce prostate enlargement symptoms such as frequent urination.

Check with your doctor to determine the best supplements for your needs.

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