A good diet is critical to overall health and well-being in seniors. Yet, many senior citizens are consuming poor diets and thereby facing higher risk of diseases and health conditions. A proper diet is an important part of staying fit as you age. Maintaining a health weight, staying energised, preventing illness and leading a self reliant life is possible if one consumes a proper diet
Recent research has found that 1 in four seniors have poor nutritions in their food leading to malnutrition. To meet the food requirement as a senior, eat foods which are rich in fiber, minerals, vitamins and nutrients. Avoid food processes in sugars and fats.
Calories
As a senior you might not need as much as calories as you required a decade ago. Intake of more calories than you burn, leads to weight gain. Your muscles and joints might cause problems as you age resulting in lesser movements which burns fewer calories through physical activity. Know how many calories you require and eat accordingly
Appetite
It is normal to experience a loss of appetite with age, reduced sense of taste and smell which can lead to eating less. If you are a physically active senior, you need to get enough calories to keep you running throughout the day and maintain health organs. Not eating enough food can lead to health problems.
Medical Conditions
With age comes a lot of chronic diseases such as diabetes, high blood pressure, cholesterol, heart disease, etc. To help prevent them and reduce their impact, your healthcare provider might suggest a diet suitable for these conditions. For example, as a senior you might have diabetes in which doctors can strictly prohibit you from eating sugar and related compounds.
Oral Health
Oral health might not seem as important to a senior, but in the long run it plays one of the most important roles in your digestive system. With lack of teeth, you might find it hard to chew and eat your food. Infections in the mouth are also a problem for a proper diet.
Immune System
The immune system weakens as you age. This can lead to various diseases and problems if not dealt correctly with a proper diet. Your diet intake should be extra precautious as bad choices can weaken the immune system.
Focus on nutrient rich food
What is a proper diet without proper nutrients? A wholesome diet is one which has all the nutrients. Some of nutrient-dense foods are - Vegetables, fruits, nuts, seeds, whole grains, lean protein, etc. Limit food in high calories, low nutrients. Avoid taking deep fried items and junk food.
Include More Fiber
Fibers are easy to digest by our bodies and are essential for a healthy digestive system. Fiber can help prevent constipation. Soluble fiber is important to keep cholesterol levels in check. Some of the fiber rich foods are whole grains, oars, beans and lentils, fruits and vegetables.
Eat lot of Proteins
It is common as you age to lose muscles and strength. This loss of strength and muscle mass which happens gradually is known as sarcopenia. Sarcopenia is the major cause of weakness and fatigue in seniors. Eating more protein helps maintain muscles in the body and fight off sarcopenia. Seniors who consciously take more protein in their diets have lost 40% less muscle mass when compared to peers in their age group. Proteins are easily digestible and makes you stronger
Stay Hydrated
Our bodies are made up of 60% of our human body. Doctors recommend 8 glasses of water daily. You can also get some liquid in your body through other forms like juice, tea, water rich foods and even soups. Caffeine and alcohol should be avoided to stay healthy. As you age, you might not feel thirsty and hence it is important to hydrate your body on regular basis
Encourage Physical Activity
Eating healthy without physical activity can be of very little use. Simple exercises too can help increase appetite in seniors. Anything which gets your body is a form of exercise which is much better than being idle. Increasing physical activity also leads to an increase in thirst, making sure you drink enough. Physical activities have maximum benefits to seniors than any other group.
In Spite of your best efforts, if you still experience unintentional weight loss or loss of appetite, it is highly recommended to visit the doctor. This can be a normal sign of aging, but on the other hand, this can also be a sign of an underlying health condition which needs treatment. House doctor consultation for seniors is available on 60plusindia. Book an appointment for a home doctor visit to get treated at your home.
Eating a proper diet is important throughout your entire life, especially as you age. Choose nutrient, fiber and protein rich foods following a well-balanced diet and eating habits. With proper diet your body feels strong and energised allowing you to enjoy the golden days of your life. At 60PlusIndia, we aim to provide the best home care services for elderly to take good care of their health and keep them happy and independent.
Author: Team 60Plus India
Keywords used : Diet in Seniors, Proper diet for seniors, Nutrients, Fiber, Protein, Calories, Physical Activity, Senior citizens.
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