Although you can’t stop aging, you can certainly slow the physical process and improve chances of having a healthy and disability free old age. Here are some tips for healthy aging.
Make plant based foods a major part of your diet
Compounds called photochemicals are believed to help prevent age related health problems like high blood pressure, macular degeneration, heart diseases and more. Plant based foods like fruits, vegetables and whole grains are loaded with phytochemicals. A diet containing two-third portion plant based foods and remaining portion low fat protein sources like lean meat, fish or poultry is ideal. Choose colorful fruits and vegetables like dark green leafy vegetables, red tomatoes and bell peppers and purple blueberries and grapes.
Go easy on fat
A healthy diet includes fat, but it should account for no more than 20 – 25 percent of your calorie intake. Vegetable oils like canola or olive, which are low on saturated fats and high on healthy monounsaturated fats are the best choice. Intake of dairy products and red meat, which have a high percentage of saturated fats, should be limited.
Get enough calcium and vitamin D
Sufficient intake of calcium and vitamin D is essential for prevention of osteoporosis, a common cause of fractures among elderly. Those over the age of 50 need 1,200 mg of calcium. Low fat dairy products, fishes with edible bones like sardines and canned salmon, calcium fortified soy milk and orange juice, and dark green vegetables like broccoli, okra and kale are rich sources of calcium. You can consult a doctor and find out if you need calcium supplements.
Vitamin D is essential for proper absorption of calcium. It is mainly synthesized by skin on exposure to sunlight. Only few food products like fortified milk, egg yolk and fatty fish contain vitamin D. With age, efficiency of skin to synthesize vitamin D reduces. This makes it necessary to place more focus on food products containing vitamin D and consult a doctor about need for supplements.
Avoid vitamin B12 deficiency
With age, the production of gastric acid in stomach reduces. This makes it difficult for older adults to absorb vitamin B12. This vitamin is essential for healthy nerves and blood. Food products like fish, egg, meat and dairy products contain this vitamin. But increased intake of these products may not help, as the body is unable to absorb it properly. Fortified food products like cereals, and supplements may be required to avoid vitamin B12 deficiency.
Watch your weight
With age, body’s metabolic rate slows down and there is loss of lean body mass. This means that as you get older, your body burns less number of calories. So you need to modify your calorie intake to maintain healthy weight. The best way to do this is by increasing your intake of healthy foods like fruits and vegetable, which are low in calories and high on nutrition and cutting down on fats and sugar. Excess weight is a risk factor for a number of diseases like high blood pressure, diabetes, heart diseases, joint problems and even some cancers. Maintaining your weight within a healthy range is essential for healthy aging.
Be active
Exercise is crucial for healthy aging. It not only prevents diseases like diabetes, osteoporosis, heart diseases and some cancers, but also relieves stress, keeps you energetic, helps maintain a healthy weight, keeps your mind sharp and improves balance, strength and sleep. Regular exercise is essential to maintain a healthy mind and body throughout your life.