Many a proverb has been dedicated to how our attitudes and expectations evolve as we pass through life's seasons, but far less has been written about how our nutrition needs change as we enter the golden years.
As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we need to increase our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.
Because of this calorie-nutrient paradox, it's more important than ever to choose foods with care, opting for a nutrient-dense diet and avoiding empty-calorie snacks. Fiber, for example, is a macronutrient that too many seniors get too little of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas.
Protein is another macronutrient elders need but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 "healthy" fats that help boost memory power.
As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we need to increase our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.
Because of this calorie-nutrient paradox, it's more important than ever to choose foods with care, opting for a nutrient-dense diet and avoiding empty-calorie snacks. Fiber, for example, is a macronutrient that too many seniors get too little of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas.
Protein is another macronutrient elders need but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 "healthy" fats that help boost memory power.
An additional nutrient for your noggin is niacin. In a four-year study of 800 seniors, individuals with the highest consumption of niacin - also called vitamin B-3 - had an 80 % lower chance of developing Alzheimer's. Niacin sources comprise of portobello as well as button mushrooms, red potatoes, and once more, salmon - an all-around "superfood" for aging adults.
Here's more "food for thought": Onions and apples contain quercetin - an anti-oxidant which may be a lot more potent compared to ascorbic acid regarding conserving brain cells. The anthocyanins obtained in berries, grapes and cherries furthermore keep mental acumen. Tufts experts discovered middle-aged rats fed a berry-rich diet performed work together with much younger things.
Of course, what's acuity without agility? Help reduce the risk and alleviate symptoms of joint pain by losing any excess weight; a mere 10-pound weight loss can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that can help you manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Specific foods for joint health include cherries and pineapple, both of which contain compounds that may inhibit inflammation.
Reduced sense of smell and taste, also a component of growing old, may tend you to cover the food with sodium at the particular time when blood pressure levels concerns must advise restricting sodium consumption. Rather than reaching for the salt shaker, try spices and herbs to add more taste. Curcumin, an ingredient in curry, serves as another weapon in your anti-Alzheimer's arsenal.
Ultimately, never allow growing years become a reason for sitting on the side lines. Scientists at the University of California at San Francisco learned that for each and every mile elderly women walk each day, the potential risk of mental decline drops by 13 %. These moderate exercise additionally increases heart performance. Adding weight training may increase your metabolic rate, develop bone strength and density and perhaps increase your sexual desire. In general, studies suggest that people over Sixty-five who exercise at least once weekly have a Forty percent lower risk of early death compared to their less-active mates.
So get out there, discover new activities, try
Here's more "food for thought": Onions and apples contain quercetin - an anti-oxidant which may be a lot more potent compared to ascorbic acid regarding conserving brain cells. The anthocyanins obtained in berries, grapes and cherries furthermore keep mental acumen. Tufts experts discovered middle-aged rats fed a berry-rich diet performed work together with much younger things.
Of course, what's acuity without agility? Help reduce the risk and alleviate symptoms of joint pain by losing any excess weight; a mere 10-pound weight loss can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that can help you manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Specific foods for joint health include cherries and pineapple, both of which contain compounds that may inhibit inflammation.
Reduced sense of smell and taste, also a component of growing old, may tend you to cover the food with sodium at the particular time when blood pressure levels concerns must advise restricting sodium consumption. Rather than reaching for the salt shaker, try spices and herbs to add more taste. Curcumin, an ingredient in curry, serves as another weapon in your anti-Alzheimer's arsenal.
Ultimately, never allow growing years become a reason for sitting on the side lines. Scientists at the University of California at San Francisco learned that for each and every mile elderly women walk each day, the potential risk of mental decline drops by 13 %. These moderate exercise additionally increases heart performance. Adding weight training may increase your metabolic rate, develop bone strength and density and perhaps increase your sexual desire. In general, studies suggest that people over Sixty-five who exercise at least once weekly have a Forty percent lower risk of early death compared to their less-active mates.
So get out there, discover new activities, try
Of course, what's acuity without agility? Help reduce the risk and alleviate symptoms of joint pain by losing any excess weight; a mere 10-pound weight loss can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that can help you manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Specific foods for joint health include cherries and pineapple, both of which contain compounds that may inhibit inflammation.
Reduced sense of smell and taste, also a component of growing old, may tend you to cover the food with sodium at the particular time when blood pressure levels concerns must advise restricting sodium consumption. Rather than reaching for the salt shaker, try spices and herbs to add more taste. Curcumin, an ingredient in curry, serves as another weapon in your anti-Alzheimer's arsenal.
Ultimately, never allow growing years become a reason for sitting on the side lines. Scientists at the University of California at San Francisco learned that for each and every mile elderly women walk each day, the potential risk of mental decline drops by 13 %. These moderate exercise additionally increases heart performance. Adding weight training may increase your metabolic rate, develop bone strength and density and perhaps increase your sexual desire. In general, studies suggest that people over Sixty-five who exercise at least once weekly have a Forty percent lower risk of early death compared to their less-active mates.
So get out there, discover new activities, try new foods.
About the Author:
Reduced sense of smell and taste, also a component of growing old, may tend you to cover the food with sodium at the particular time when blood pressure levels concerns must advise restricting sodium consumption. Rather than reaching for the salt shaker, try spices and herbs to add more taste. Curcumin, an ingredient in curry, serves as another weapon in your anti-Alzheimer's arsenal.
Ultimately, never allow growing years become a reason for sitting on the side lines. Scientists at the University of California at San Francisco learned that for each and every mile elderly women walk each day, the potential risk of mental decline drops by 13 %. These moderate exercise additionally increases heart performance. Adding weight training may increase your metabolic rate, develop bone strength and density and perhaps increase your sexual desire. In general, studies suggest that people over Sixty-five who exercise at least once weekly have a Forty percent lower risk of early death compared to their less-active mates.
So get out there, discover new activities, try new foods.
About the Author:
Richard Matthews is health buff who publishes articles for Spirulina Protein which is an online site committed to this highly effective superfood. Richards desire depends on establishing diet regimes for maximum health and he looks at the varied incredible benefits regarding dealing with several nutritionally abundant Spirulina Superfood.