The third age has arrived and, with it, some restrictions to maintain the excellent health of the body. Generally, these restrictions are not well received, as they involve a change in habits acquired throughout life, and changing from one hour to the next is not always easy, especially when it comes to food.
Three Habit Changes In Old Age
The aging process is gradual and lasts a lifetime. Aging well should be a severe and long-term project.
However, many people are still taken aback when some preventable diseases – such as hypertension, diabetes, and obesity – develop. And then changing habits for health maintenance or disease control becomes even more complicated.
Once you understand the need for these changes and the benefits to the body, adopting healthier measures can become more accessible, even more so gradually.
- A sedentary lifestyle, for example, is one of the great enemies of health. But it can be changed with daily walks or sports, such as swimming, which are low-impact for the joints.
- Alcohol consumption is another essential factor to consider. Due to certain diseases and the drugs to treat them, it becomes impossible to reconcile alcohol with the new routine. Now, if that’s not the case, a sporadic drink or glass of beer can have space, as long as they are on specific occasions.
- Another significant change in habits occurs in food, perhaps the most felt of all. And that’s why this article will dedicate the following topics to talk about it.
Essential Nutrients For Seniors
Nutrition in the elderly must understand the particularities of each individual. However, some nutrients cannot be missing from the diet. Are they:
Calcium – to prevent bone loss and keep bones strong:
- Milk and derivatives
- Sesame
- Dark green vegetables (kale, broccoli, arugula)
- Quinoa
- Oilseeds (walnuts, almonds, peanuts)
Zinc – to boost immunity and slow down the aging of cells:
- Fish
- Red meat
- Egg yolk
- Dry fruits
- oilseeds
- Brown rice
Iron – to provide energy for the body:
- Meats in general (especially red ones);
- Egg yolk
- Molasses
- Dark green vegetables
- Cherry
- Bean
- Chickpea
Vitamin D – essential for calcium metabolism and absorption:
- fish oils
- Seafood
- egg yolk
- milk
- liver
- barley
- salmon
- sardine
Five Foods To Avoid In Old Age
Instead of simply telling you which foods to avoid, here you’ll understand why and more: options for substitution. After all, the food needs to be healthy at all stages of life, especially in old age, but that doesn’t mean it can’t be tasty.
Remember that the guidance of a specialist is essential so that the diet provides the necessary and adequate nutrients for the case. In general, check out five foods that need to be replaced in this change of habits:
Sugar
Industrialized desserts or even coffee with a lot of sugar need to be avoided as much as possible, especially if there is a condition of diabetes to be treated.
Swap for: seasonal fruits. Cut and cold, they are irresistible. Some fruits are delicious when roasted, such as pears and bananas.
Fat
Unless there is an express restriction due to cardiovascular disease and diabetes, you can, on rare occasions, enjoy a grilled sirloin steak.
Swap for: good fats like olive oil, coconut oil, white cheese, fish, and avocado.
Salt
The dreaded salt, enemy number one of good blood circulation, is almost impossible to live without.
Swap for: spices and herbs to flavor or enhance food flavor.
Alcohol
Even if the older adult does not use medication for chronic diseases, alcohol consumption is not recommended. Drinks are caloric, and the substance alters metabolism, so the idea is to avoid it in everyday life.
However, the use of balance is recommended with most things.
Replace with: occasional consumption, as long as there is medical permission.
Ultra-Processed Foods
You probably already know that they are loaded with chemical additives, such as preservatives, stabilizers, thickeners, and a range of other substances with hard-to-pronounce names.