Being sexy when you’re 65 and over ma not mean the same as when you are in your twenties. Being sexy at age 65, though, means that you still maintain a healthy physique. As cliché, as it may sound, being healthy and aging gracefully is the key to being sexy at an older age. Good nutrition at this age greatly contributes to your health. Being well-informed about your nutritional needs can help you stay at your very best.
That’s why we’ve created this dietary guideline for individuals aged 65 and above – because your nutritional needs change as you go through life. It may help to speak with a nutritionist to guide you, but knowing some basic information can help you meet your daily nutritional requirements.
What and how much should you eat?
Whether it’s physical or mental, many health issues can be prevented through proper nutrition. Many diseases –such as heart disease, type 2 diabetes, and even some forms of cancer –have all been linked to obesity and poor nutrition. Even some form of anxiety and depressions may be relieved through proper diet.
A wide variety of food from the different food groups should be consumed for proper nutrition. There are some though that should be consumed in larger amounts.
Food rich in fiber, such as fruits and leafy vegetable, aid in digestion and prevent problems such as constipation, which is common in this age group. The recommended amount of vegetables is around 75 grams per day. An example would be half a cup of green leafies. For fruits, it is recommended that at least 150 g of fruit be consumed in a day.
Protein-rich food, such as meat and poultry, fish, eggs, tofu and nuts, helps maintain muscle mass. A recommended amount is 65 grams of protein in a day. Fish, most especially, is recommended since besides being a protein source, it is also a source of Omega 3. This helps lessen the probability of developing heart disease and stroke. It maintains brain health and even helps prevent macular degeneration, leading to blindness in older people.
Food that is high in saturated fat, such as deep-fried food, chips, and processed meat, should be limited as these may increase cholesterol levels. Too much cholesterol may clog blood vessels and even lead to heart disease. Instead of high-fat food, aim for food that contains polyunsaturated and monosaturated fat. These are known as good fat. This includes fat from oils, nut butters, and avocados.
Food containing too much salt and sugar should also be avoided. Food high in sodium may cause hypertension, which may result in kidney damage and heart disease.
Too much sugar may be a cause of weight gain and obesity. This condition often results in type-2 diabetes, which leads to many kinds of health complications. Sports drinks and fruit juices usually contain sugar, so these should be avoided.
Ensure that you continue getting the right amount of vitamins and minerals in your diet, most especially Vitamin D. Talk to a nutritionist or your doctor if you haven’t been getting enough of these so you may be given supplements to compensate for any deficiency. Getting some outdoor time under the sun will help in getting that Vitamin D that you need. Make sure that you get lots of it.
People age 65 and above tend to forget about drinking six to eight glasses of liquids, more specifically water, in a day. This is, however, necessary to stay hydrated. Dehydration leads to problems such as constipation and even decreased blood volume. This is most especially true during the summer months when older people usually suffer from heatstroke.
Alcohol maybe a liquid, but this is one exception. Unlike your younger days, alcohol consumption should be kept at a minimum. Limit your intake to two standard drinks in a day.
Other tips to remember
Growing old doesn’t mean that you should get stuck on that rocking chair. Maintain an active lifestyle without going overboard. Exercises help in maintaining muscle mass, which ultimately serves as protection for your bones. Muscle mass also helps in maintaining a good range of motion needed in simple, everyday activities.
Keep those bones and muscles strong. The best way to do this is by maintaining the recommended amount of protein in your diet. Protein is needed to maintain muscle mass and keep your bones strong to prevent them from fracturing. In case of arthritis, try getting fish in your diet, especially fish oil. Ask your doctor for supplements if necessary.
Those pearly whites aren’t just for smiling, although a lovely smile is a plus. More importantly, healthy teeth are needed for you to enjoy your food better.
Digestion starts in your mouth. Keeping your teeth healthy means that you chew better, and you get to eat the food that you need.
Finally, don’t forget about digestion. The right amount o fiber in your diet as well as proper hydration aids with digestion. Keep those leafy vegetables, whole grains, and fruit part of your diet for you not to suffer from problems involving digestion.
Age shouldn’t limit your lifestyle. While aging is a natural process, nutrition can still play an important role in keeping the effects of aging at bay. Healthy practices can help you continue living an enjoyable life. Take note of these basic pieces of information but do consult a health professional if necessary.