Healthy Eating for Older Adults
Your body changes as you age, which can impact your nutritional needs. Your metabolism slows down, and you may lose muscle mass. You may also have changes in your appetite, digestion and ability to absorb nutrients. These changes can affect the types and amounts of food you need to stay healthy.
Eating a healthy diet is still the best way to get the nutrients your body needs, but older adults may need to take supplements for detoxification and to meet their nutritional needs.
A healthy diet for an older adult includes plenty of fruits, vegetables, and whole grains. Fruits, vegetables, and whole grains are good sources of vitamins, minerals, antioxidants and fiber. These can help protect your body against recurring health concerns that target the heart, brain and immune system.
A healthy diet includes lean proteins, low amounts of saturated and trans fats, limited amounts of salts and sugar, and plenty of water.
Lean Proteins
Lean proteins are essential for maintaining muscle mass. Good sources of lean protein include:
- Fish
- Chicken
- Turkey
- Eggs
- Beans and legumes
- Nuts and seeds
- Low-fat or nonfat dairy
Low Amounts of Saturated and Trans Fats
Saturated and trans fats should be limited because they can increase the risk of poor heart and brain function. Good sources of healthy fats include:
- Avocados
- Nuts and seeds
- Fish
- Olive oil
- Canola oil
Limited Amounts of Salt and Sugar
Too much salt can alter your normal blood flow. Excess sugar can affect your blood sugar regulation and contribute to weight issues in older adults. Be sure to not consume too much salt or sugar to maintain a healthy diet.
Plenty of Water
Your body’s ability to regulate its temperature declines with age, leading to dehydration as the body uses sweat to cool itself. Many medications can also cause dehydration as a side effect.
You should aim to drink eight to ten glasses of water per day. Water helps flush out toxins, transport nutrients to cells, lubricate joints, keep you hydrated and keep your skin looking good.
Detoxification and Immune Boosting Supplements
The National Institute on Aging (NIA) recommends that older adults take supplements to help boost their immune system and detoxify your body. Some good sources of immune-boosting and detoxification supplements include:
- ACS 200 Silver
- ACZ Nano Zeolite Extra Strength
- Vitamin C
- Zinc
- Vitamin D
- Probiotics
- Omega-3 fatty acids
The Total Body Detox system from Results RNA is a simple detoxification program that comes highly recommended for its ability to detox the entire body. Results RNA products are a safe and effective way to help your body detoxify and regenerate cells.
Health Is Wealth
When it comes to your health as an older adult, it’s always better to be safe than sorry. Eating a healthy diet, getting enough exercise and taking supplements can help you age gracefully and protect yourself against persistent health concerns. You can enjoy good health well into your golden years with the correct information and guidance.
References
- https://www.healthline.com/health/healthy-eating-for-seniors#healthy-diet
- https://health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines
- https://www.news-medical.net/news/20200930/Research-can-help-better-manage-body-temperature-regulation-and-hydration-in-older-adults.aspx