BRMC Health: Healthy Eating and Healthy Aging For Seniors

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With nearly 40 million Americans over the age of 65—a statistic that is growing at an unprecedented rate—maintaining mobility, independence, mental health and overall wellness is a top-line issue for individuals, their families and the medical community alike.

While some effects of aging can’t be completely avoided, a few small lifestyle changes can have a significant impact on senior citizens’ overall health and wellness and maintaining quality of life.

Increase your fiber intake.

Fiber will help your colon work at its best, reduce your risk of heart disease, type 2 diabetes and many types of cancer. Fiber may also help lower your cholesterol. Try swapping white bread for whole grain once a day, and replace your daily orange juice with a whole orange.

Avoid empty calories and unhealthy fats.

Since we may need fewer calories as we age, make every calorie count by avoiding foods with few nutrients such as cookies, chips, soda and alcohol.

To get the most nutrition out of every meal, choose a variety of healthy foods that are low in cholesterol and fat. Avoid saturated and trans-fats, these ‘bad fats’ are commonly found in processed foods and those derived from animals. Examples of foods high in ‘bad fat’ include margarine, bacon, egg yolks and whole milk.

Get Plenty of Vitamin D.

Seniors are at high risk for Vitamin D deficiency, which can lead to muscle and bone weakness. Thankfully, maintaining Vitamin D levels is easy: enjoy at least 15 minutes of sunshine a day, and include foods rich in Vitamin D to your diet, including fish, eggs, fortified milk and fortified breakfast cereals.

Stay active.

Just 30 minutes of moderate activity a day has a significant impact on your overall health. Staying physically active helps older individuals reduce the frequency of injuries and falls by strengthening muscles and bones. When falls do occur, they are generally less serious in active individuals. Physical activity is also shown to ease arthritis pain, help control diabetes and helps maintain independence.

Fitness routines are easier to initiate and maintain when you enjoy the activity. Try walking with friends, dancing, swimming or even cleaning.

Incorporate resistance training.

Lifting light weights or using resistance bands will help keep muscles strong. There’s no need to join a gym or purchase expensive equipment, just check the cupboard! Try lifting a full bottle of water, bag of rice, can of soup or bottle of shampoo while you watch television. As an added bonus, arthritis sufferers can pick a household item that is comfortable to grip. One to five pounds is recommended for beginners.

Get plenty of rest.

Plentiful rest will help keep senses sharp, energy available and the body able. Sleep patterns change with age, so seniors who are getting sleepy earlier in the evening and waking earlier in the morning should try to adjust their lifestyle accordingly. If sleep becomes a problem, seek medical advice.