Growing older does not mean it is too late to begin making lifestyle changes. Today, older adults are living longer, so eating healthy and getting the right amount of exercise ensures the remaining years are healthy and productive.
Diet
Older adults require fewer calories because their metabolisms are slower and the decrease in activities. The result of consuming too many calories, leading sedentary lifestyles, and eating large portions, is weight gain. The recommended daily calorie intake is 2,000 to 2,200 for men.
Whole-grain foods contain fiber and are important in a healthy diet. Because older adults’ digestive tracts slow down, foods rich in fiber prevent constipation. Older adults should consume about 3 ounces or three servings of whole-grain foods daily. A slice of whole-wheat bread or 1 1/2 cups of oatmeal equals a serving.
Dairy foods are rich in calcium, helps older adults lower their odds of suffering from osteoporosis disease. Drinking reduced fat milk reduces daily caloric intake. The daily recommendation for milk is 3 cups per day, and one serving is 1 cup of milk or yogurt.
Protein builds strong bones and repairs the body’s tissues. The daily recommendation for protein is 5 1/2 ounces and can come from plant sources. Alternatives to meat include beans, tofu, and peanut butter. A serving of meat is 1 ounce of lean ground beef or chicken, and a serving of a meat alternative is 1/4 cup of cooked beans or one whole egg.
Fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants, which strengthen the immune system. Eating a variety of fruits and vegetables ensure a nutrient dense diet. Instead of drinking the juice of fruits and vegetables, instead, eat them whole. Daily recommendations are 1 to 1 ½ cups of fruit and 2 to 2 ½ cups of vegetables. Antioxidant fruit choices include blueberries and strawberries, high fiber fruits are apples and watermelon, and colorful vegetables include spinach and sweet potatoes.
Foodborne Illnesses
Food safety is important because older adults’ immune systems do not recover as quickly or easily from digestive illnesses due to bacteria. In addition to that, older adults lose their sense of smell and unable to detect spoiled foods. Safe food handling practices, cooking foods thoroughly, and properly storing food prevent foodborne illnesses.
Exercise
Before starting a vigorous or new exercise program, have a physical examination, bone density scan, and cardiovascular test. Start by walking around the block three times a week, and build stamina by increasing the distance each week. After several weeks of conditioning the body with walking, add simple one-pound dumbbell exercises. Enroll in exercises classes specifically for older adults at a gym or community center. Consider practicing yoga as a way to relieve stress, strengthen ligaments, and increase flexibility. Pool exercises do not place stress on joints and improve cardiovascular health.
Bone Health
Osteoporosis is the result of loss of bone strength, weak, and thinning bones, which are concerns for older adults. However, women over the age of 50 have a higher incidence of osteoporosis due to decreased reproduction functions and lowered estrogen levels. Other causes for loss of bone strength and thinning bones are smoking, alcohol use, a sedentary lifestyle, and low calcium and vitamin D levels.
As a preventative measure, women take calcium supplements to prevent suffering from osteoporosis; however, calcium needs magnesium so the body can absorb it.
Exercises such as squats and presses stimulate new cell growth for stronger bones, and these cells form strong bone layers by strengthening weakened areas of the bones. The fresh bone cells produce collagen that increases density by filling in the bone cell spaces. Because of the increased density, it strengthens and increases bone mass. Bones become hard when the new cell growth eventually solidifies and mineralizes. Older adults who routinely engage in weight-bearing exercises reduce their odds of developing osteoporosis.
Mental Health
Depression is a reality for many older adults especially for those without family support. Joining a support group with those having similar issues helps. Take a class in painting, writing, or photography at a nearby college. Most colleges have tuition-free courses for older students.
