Proper nutrition has basic principles – postulates, knowledge and observance of which already brings results. But of course, nutrition cannot be perfect for every person. We are all completely different and each of us needs a different approach.
It’s not entirely right to just stick to the same diet as someone else – it is important to take into account your personalized data. So, for example, when compiling nutrition, it is necessary to take into account age, lifestyle, health status.
food preferences, activity, the state of the gastrointestinal tract and all other organs, and the psychological component. Today we propose to talk about age, namely, about age-related eating habits. Let’s discuss what dietary rules should be followed in old age.
To begin with, let’s define the framework in order to understand what age we are talking about. According to the World Health Organization, old age is 60-74, senile – 75-89, and the age of centenarians is 90 and older.
So what should be the nutrition in old age to get into the ranks of centenarians? Let’s figure it out.
I would like to start with a banal, but, nevertheless, very important. At this age, of course, the emotional and psychological component is very important. If a person is energetic, active, positive, not stressed and often in a good mood – this is a huge plus for his health! He chooses what lifestyle he should lead: spend the whole evening watching TV shows or go for an evening walk. From such small decisions.
our health and longevity are built. Therefore, in old age, it is important not to sit up at the TV screen, not to look at a bunch of news, discussing “where the world is heading”, but to introduce movement every day, find a hobby, engage in creativity, find like-minded people – in general, do not grow old soul.
Therefore, it is in our power to explain to grandparents or our clients about the importance of movement, creativity, and a positive outlook on the world. And here we can tune them in the right way and help introduce new habits into life.
Now let’s talk directly about nutrition in old age. It is very important to explain that the grocery basket they collect in the store determines their health and well-being. By investing time and money in quality nutrition, there will be no need to invest so much in pharmacies and hospitals.
In old age, the most vulnerable system is the cardiovascular system. It carries blood, oxygen, nutrients, all vitamins, proteins and at the same time removes toxic decay products. The aging of the body is primarily associated with the accumulation in tissues.
in the skin, and in various organs (liver, pancreas, thyroid gland, spleen) of various metabolic products and the inability of the body to remove these toxic substances. And the transport function is just the same important role of the cardiovascular system – it provides logistics, the movement of nutrients and purification from toxic ones.
Therefore, at this age, prevention of cardiovascular diseases, inflammatory diseases, and the skeletal system is especially important. After all, often endless pains (including headaches) really interfere with a full life in old age.
Blueberries are a superfood for the elderly due to the content of vitamin P and manganese in them, which are necessary to improve the state of the cardiovascular system, namely, to strengthen the walls of blood vessels. Blueberries can be consumed both fresh and frozen. In addition, studies show that drinking wild blueberry juice daily for 12 weeks can improve the memory of older adults.
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Ideal for the elderly – as it contains magnesium and vitamin E. Magnesium relaxes the walls of blood vessels, expands, affects smooth muscle vascular cells. And vitamin E is necessary to improve the absorption of magnesium, it is often prescribed for atherosclerosis of the lower extremities to regenerate and improve the growth of the formation of new vessels.
Almonds can be consumed as a healthy snack, as well as in the form of almond flour or almond milk.
Benefits without calories. Turmeric is very easy to add to the diet, and it will bring a lot of benefits and no extra calories. A recent study from Japan evaluated its association with interleukin (IL)-6, an inflammatory cytokine, and found that curcumin “significantly reduced” these inflammatory markers
An excellent source of selenium, 1-2 nuts already cover the daily requirement. Selenium is important for the elderly in the context of liver health. Selenium is an essential trace element for glutathione peroxidase, which, in turn, is the main enzyme of the human body’s antioxidant defense.
Tree nuts, including pine nuts, have been shown to lower cholesterol levels and, in particular, help prevent atherosclerosis, one of the common syndromes associated with plaque buildup in arterial vessels.
Another heart-related benefit of pine nuts is their high levels of magnesium.