5 Important Healthy Eating Habits For Seniors
As we grow older, a good diet is key to maintaining a healthy weight and keeping our energy levels high.
The body needs the right nutrients to keep muscles, bones, organs and other parts of the body healthy.
Whatever your age, your daily food choices have an impact on your health. Take a look at these five important healthy eating habits for seniors.
1. Omega-3 Fish Oil
There are a range of health benefits associated with taking fish oil, primarily because of the two Omgea-3 fatty acids contained in the supplement, DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).
As we age, the risk of cardiovascular disease increases because the arteries leading to the heart become stiff, affecting how blood travels through them and how hard the heart needs to pump.
Research has shown that incorporating Omega-3 fish oil into the diet daily can help improve cardiovascular health in elderly adults, reducing inflammation of the arteries and keeping
2. Probiotics
Supporting the body’s balance of good and bad bacteria to maintain healthy digestion becomes increasingly important as we grow older.
Research has shown that levels of “good bacteria” in the gut plummet in people aged 55 to 60 years old and up. This imbalance of natural flora subsequently means we become more susceptible to stomach infections, IBS, bloating, diarrhoea and indigestion.
Probiotics contain a variety of micro-organisms that are naturally found in the stomach or intestines, and can be taken to help promote a healthy digestive tract and protect your overall immune system.
3. Calcium
As we age, our requirement for calcium increases in order to help maintain bone strength and keep bones healthy.
Older people are more susceptible to osteoporosis and bone fractures, but for most these are preventable as long as there is enough calcium in their diet.
Older adults (50 years plus) require around 1,200 milligrams of calcium a day, and the best way to hit this daily amount is through the foods you eat. Supplements can be used, but if you are not consuming enough calcium from food and supplements combined, then your body will take it from your bones; this is why diet is key.
Primarily dairy products provide the best source of calcium, think milk, yoghurt and cheese. Dark leafy, green vegetables such as kale or spinach are also a good source of calcium and provide a host of other health benefits.
4. Fibre
Changes in the gastrointestinal tract occur as we grow older, and the ability to absorb nutrients decreases. A fibre rich diet can help to prevent constipation, a common problem amongst adults over the age of 65.
There are two different types of fibre, soluble and insoluble.
Soluble fibre can be digested by your body, and it will help soften your stools and make it easier to pass. Foods such as fruit and root vegetables, oats and linseeds contain high amounts of soluble fibre.
Insoluble fibre cannot be digested or broken down, but it helps move other foods though your digestive tract more easily.
Good sources of insoluble fibre include wholegrain cereal, porridge and wholemeal bread.
Older adults should include a sufficient amount of both soluble and insoluble fibre in their diets in order to keep bowel issues or irritations to a minimum.
5. Protein
Protein plays an important role in your body; it is essential for building, maintaining and repairing body tissues.
Research now shows that older adults need at least 1.2 grams of protein per kilogram of body weight or more, per day. In addition to improving your mood, eating a sufficient amount of high-quality protein ensures that older adults retain muscle mass.
