Healthy Eating for Seniors
I’ve just got back from a run. Apart from running late for dinner a few times I haven’t run for 15 years. Eight weeks ago I breathlessly ran 30 second intervals. Today I ran twenty-eight minutes non stop using a free podcast.
No matter how old you are healthy eating and exercise is imperative. It’s a matter of finding out what works for you and sticking to it. I stopped running when I started karate. Over Christmas I met a senior in her 60’s who has been running for over twenty years. I was inspired.
So what’s different when you are a senior? As we age our level of activity decreases which can cause a weight increase if we don’t follow healthy eating. No longer are you tearing around the school yard or dancing from dusk to dawn as a young adult.
Inactivity or lessened activity coupled with weight gain will aggravate conditions such as hypertension and arthritis to name a few. Healthy eating is reducing food low in nutrients, high in energy such as cakes, biscuits, chocolate, lollies, alcohol and sweets of any kind, that’s not healthy eating.
Healthy eating involves at least one serve of complete protein every day which is anything from the animal kingdom or mixing pulses with grains or nuts with seeds.
If you use sardines, eggs or salmon for your serve of protein you will have the added bonus of Omega 3. Omega 3 is comprised of two fatty acids, Eicosapentaenoic acid (EPA for short) and Docosapentaenoic acid (DHA for short). EPA will help reduce inflammation and aid heart health and DHA will aid brain health.
Have your Vitamin D checked. Vitamin D is the sunshine vitamin. It’s a common deficiency due to the slip-slop-slap protocol we adopted to avoid skin cancer. In doing so we lose out on absorbing Vitamin D. This is easily supplemented by either taking a tablet or a liquid form which is added to milk or water. Vitamin D is fat soluble which means it becomes soluble to the body in the presence of healthy fat, such as eggs, avocado, cheese. If you do nothing after reading this blog but remember to have your Vitamin D tested I will be a very happy blogger. This vitamin when metabolised by the liver becomes one of the strongest steroidal hormones our body makes. I have only seen a handful of people who have healthy levels. A blood test is required to check your vitamin D levels so you need to visit a Doctor.
Phytoestrogens help to maintain bone density. Soya beans are a good food source of phytoestrogens. Calcium is also needed to maintain bone density. Poor bone density will lead to osteoporosis. Did you know just by having dairy products that are low fat and high in calcium (aiming for 1300mg of calcium a day) you will automatically reduce the risk of osteoporosis and assist weight loss?
Below is a link to a video from the BBC science website about the correct intake of calcium aiding weight loss.
Lycopene, the red pigment in tomatoes, is herald as the most potent antioxidant for prostate cancer prevention. It is also beneficial to the cardiovascular system.
Eating nuts and seeds can be difficult for seniors who have diverticular disease. I would recommend grinding the nuts and adding them to low fat yoghurt or sprinkled on cereal. If chewing is a problem perhaps it may be time for a check-up at the dental technician or dentist.
Eating the main meal at lunch time and a light meal at night is also healthy eating. Don’t forget fruit. It’s a good source of fibre and the fruit sugar (fructose) will boost your energy. Daily salads, serve of vegetables and the right water intake (at least two litres) are also part of healthy eating. Click on link below to check you hydration requirements.
http://www.wateraid.org/uk/get_involved/drink_more_water/1415.asp
For supper at night consider a healthy eating alternative such as herbal tea or a drink of warm milk preferably Soya milk. If you don’t like the taste of Soya milk, then try mixing it with Goats milk or A2 lite. You will be surprised how palatable a drink comprised of half Goats milk and half Soya milk is. A2 lite is cow’s milk with a different protein molecule.
A banana which is high in tryptophan (precursor for serotonin) coupled with a glass of milk an hour before bed will have you fast asleep in no time.
