Growing older is a natural part of life, but how we age can be influenced significantly by our lifestyle choices, especially our diet and nutrition. As we grow older, maintaining a balanced diet becomes crucial in preserving our health, vitality, and independence.
In this article, you’ll learn:
- What to eat
- Essential nutrition tips for older adults
- How our neighborhoods and communities play vital roles in our health and wellness
UNDERSTANDING THE ROLE OF NUTRITION AS WE GROW OLDER
Healthy living in older age refers to the process of developing and maintaining the functional ability that enables well-being in later years. It encompasses not only physical health but also mental and social well-being. Factors such as genetics, lifestyle choices, and environment all play a role in how well we live as we get older.
As our dietary needs change, it affects our ability to stay active, burn calories, and maintain our stamina throughout the day. It’s important to understand these changes so that we can respond with the correct mix of nutrients and lifestyle changes crucial to maintaining our health.
Must-have nutrients to consume daily:
- Protein for maintaining muscle mass and strength. General sources: Lean meats, fish, eggs, dairy products, beans, and legumes. Plant-based: soy products like tofu, tempeh, edamame, soy milk; grains like quinoa, farro, bulgur, barley, amaranth; .veg like broccoli, spinach, and brussel sprouts; more.
- Calcium and vitamin D for bone health are found in dairy products, fatty fish like salmon and sardines, leafy greens, egg yolks, seaweed, and fortified products (read the label)
- Omega-3 fatty acids, which support heart health and cognitive function, come from fatty fish like mackerel, chia seeds, flaxseeds, oysters, walnuts.
- Fiber aids in lowering blood cholesterol and stabilizing blood sugar (from soluble fiber like oats, citrus, apples, carrots, beans, etc.) and promoting digestion and gut health (from insoluble fiber like whole-wheat flour, nuts, beans, and veg like cauliflower, potatoes, and green beans)
- Antioxidants like berries, nuts, dark chocolate, and green leafy vegetables help combat free radicals, which are highly reactive molecules that can cause damage to cells and tissues.re high in antioxidants
ESSENTIAL EATING TIPS FOR OLDER ADULTS
What are the most critical steps to keeping a healthy diet?
- Make it tasty! We know eating a balanced diet is important at every age. But as our palate and nutritional needs change, we may need to adjust the amount of salt, fat, and sugar that flavor our food and whet our appetites.
Tips on how to: Use herbs and citrus to add zest, peppers for zing, mushrooms for umami, or pastes and concentrates for depth of flavor. Experiment at layering flavors, cooking techniques, and adding new spices like harissa, tahini, sumac, gojuchang, miso, yuzu, and lemongrass. Have fun and happy eating!
- Stay hydrated! Older adults are more prone to dehydration because the sensation of thirst diminishes with age or medications may increase our need to drink water.
Tips on how to: Eat food with high water content such as soups, stews, and fruits and veg like lettuce, cucumber, celery, tomatoes, strawberries, and so on. Make hydration part of your routine like drinking a glass of water when you wake up, or after every meal. Cheers!
- Plan in advance! Take the guesswork – and drudgery – out of figuring out what to eat every day, which puts us at risk of consuming less than what our body needs.
Tips on how to: Meal prep! Meal prepping can be a great way to save time during the week and ensure you have nutritious meals ready to go. Start small with a few meals or components until you get the hang of it. Keep meals interesting by trying new recipes and rotating through different meals each week. Label containers with the date and contents to keep track of freshness and easily find what you’re looking for. Achievement unlocked!
LIVE IN A SUPPORTIVE COMMUNITY
Keeping a healthy lifestyle can certainly start inward, but should also be reflected by your outside environment. Regular physical activity helps maintain mobility, balance, and overall health. It also reduces the risk of chronic diseases.
Low-impact activities such as walking, swimming, yoga, and tai chi are excellent for seniors, promoting flexibility, strength, and cardiovascular health.
Having a supportive community, as well as a safe environment to maintain your inner and outer health, may be the most important step of all. San Diego, with its pleasant climate and senior-friendly amenities, is an ideal destination for retirees.
Find the right neighborhood for you and your family with the help of Bryan Devore. As a Seniors Real Estate Specialist, he and his team at Devore Realty Group are ready to guide you through some of the top 55+ communities in San Diego, CA. Call 760.908.3838 or contact us here to get started.