As we journey through life, one thing we all desire is to age gracefully and enjoy good health. Nutrition plays a crucial role in making this possible. What we eat directly impacts our well-being, especially as we get older. By understanding the basics of nutrition for healthy ageing, we can make informed choices that support our vitality and enhance our quality of life.
Ekta Singhwal, M Sc (Dietician), Ujala Cygnus Group of Hospitals, listed nutrition tips you should follow for healthy ageing.
According to a study by the Nutrients, selecting low-carbohydrate diets or diets high in antioxidant-rich foods, potassium-rich foods, fish, vegetables, fruits, nuts, cereals, and unsaturated fats like omega-3 decreased the risk of obesity and cardiovascular disease, protected the brain from ageing, and encouraged a healthier lifestyle.
Tips To Follow For Healthy Ageing
Balanced Diet
Maintaining a well-balanced diet is crucial for healthy ageing. Singhwal said, “Focus on consuming a variety of nutrient-dense foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This will provide essential nutrients needed for optimal functioning of the body.”
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Nutrient Needs
As you age, your nutrient requirements may change. Older adults should pay particular attention to certain nutrients, including calcium, vitamin D, vitamin B12, and fibre. Adequate calcium and vitamin D intake helps maintain bone health, while vitamin B12 supports nerve function. Also, eat foods rich in fibre as it aids in digestion and helps prevent constipation.
Hydration
Singhwal highlighted, “Staying hydrated is important at any age, but it becomes even more critical as we get older. Older adults may have a decreased sense of thirst, so it's essential to drink water regularly, even if you don't feel thirsty.” Dehydration can lead to various health issues, such as dizziness, confusion, and urinary tract infections.
Portion Control
As metabolism slows down with age, it's important to be mindful of portion sizes. Singhwal said, “Eating larger portions can lead to weight gain and increase the risk of chronic diseases. Pay attention to hunger and fullness cues, and opt for smaller, more frequent meals throughout the day.”
Limit Added Sugars and Salt
Excessive intake of added sugars and salt can contribute to various health problems, including obesity, diabetes, hypertension, and cardiovascular diseases. Read food labels carefully and try to minimise your consumption of processed foods and sugary beverages.
Healthy Fats
Your diet should contain sources of healthful fats including avocados, nuts, seeds, and fatty fish like salmon. These fats are beneficial for brain health, reducing inflammation, and supporting heart health. However, it's important to moderate your intake, as fats are high in calories.
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Antioxidant-Rich Foods
Include a variety of colourful fruits and vegetables in your diet, such as berries, leafy greens, carrots, and tomatoes. These foods are rich in antioxidants, which protect cells from free radical damage and provide essential vitamins and minerals.
Physical Activity
Singhwal added, “Alongside nutrition, regular physical activity is essential for healthy ageing. Engage in a combination of aerobic exercises, strength training, and flexibility exercises to maintain muscle mass, improve bone density, and enhance overall physical function.”
Individualised Approach
Singhwal said, “It's important to remember that nutritional needs may vary for each individual. Factors, such as existing medical conditions, medications, and personal preferences should be considered when developing a personalised nutrition plan.”
Social Connections
Singhwal emphasised maintaining social connections and enjoying meals with family and friends as it can contribute to overall well-being. Sharing meals and engaging in social activities can enhance the pleasure of eating and promote mental and emotional health.
Bottomline
Remember, a healthy lifestyle involves a holistic approach that combines proper nutrition, regular exercise, adequate sleep, stress management, and social engagement. Consult with healthcare professionals or registered dietitians to create a personalised plan that suits your specific needs for healthy ageing.
Disclaimer
The information in this article is provided by the expert, however, we advise you to consult with your healthcare professional to create a personalised plan that suits your specific needs for healthy ageing.
