Healthy eating and regular exercise can help keep seniors active for longer and reduce their risk of illness. Keeping their minds sharp can also delay or prevent memory loss and dementia, while a good night’s sleep can improve energy levels and mood.
Eating right and exercising regularly are the best ways to maintain health at any age. These natural health tips can be easy to implement and lead to improved wellness.
Eat Whole Foods
Eating whole foods is an excellent way to maintain health at any age. But a healthy diet is especially important for older adults.
A diet rich in whole grains, vegetables, fruits, beans and legumes, lean meats, dairy, and eggs can keep your loved one’s body functioning at its best. For example, a daily dose of dark leafy greens can help boost the immune system and protect against bone fragility.
Get Enough Calcium
Calcium is a mineral that helps your bones and teeth. It also plays an important role in other body functions.
It keeps blood vessels strong, helps muscles contract and makes your nerves send messages through the body.
It also is a key nutrient for preventing osteoporosis, a disease that weakens your bones and makes them more likely to break. Seniors need to get enough calcium in their diets for good health.
Get Enough Vitamin D
Vitamin D is essential to the body's health, and it promotes calcium absorption. It also helps lower the risk of osteoporosis, bone fractures and certain cancers in seniors.
Seniors can get enough vitamin D through natural sources like sunlight, fatty fish and fortified foods. They can also get vitamin D from supplements.
Eat Plenty of Fruits and Vegetables
Eating a diet rich in fruits and vegetables can lower blood pressure, reduce the risk of some cancers and help with weight loss.
Seniors should eat about a half cup of fruit and 3 servings of vegetables per day, according to the latest Dietary Guidelines for Americans.
Fruits are high in soluble fiber, which may help lower cholesterol and keep blood sugar levels stable. Vegetables, on the other hand, are low in glycemic load, which prevents blood sugar spikes that can cause hunger.
Get Enough Protein
Protein is vital for seniors to ensure their muscles remain strong, bolster their immune systems and promote healing of all tissues. It also plays a key role in bone health.
Older adults should aim for 1 to 1.2 grams of protein per kilogram of body weight daily. But the exact amount they need depends on their age, health and activity level.
Get Enough Fiber
Fiber is a key component of the healthy diet and should be part of any senior's daily meal plan. However, surprisingly, more than 90% of Americans are not getting enough.
Fiber helps regulate blood sugar levels, lower cholesterol and improve digestion. It also boosts good bacteria in the gut and reduces inflammation, helping to maintain a healthy immune system.
Get Enough Sleep
Sleep is important for everyone, but it's especially critical for seniors. Insufficient sleep can affect your mood, energy level, and physical health.
Getting enough rest can help you recover from everyday stresses, maintain a healthy weight, and improve your memory.
Older adults have unique sleep problems that can make it hard for them to get the amount of rest they need. These problems can also lead to serious health concerns.
Dehydration is a big problem for seniors because their bodies don’t contain the same amount of water as they did when they were younger.
Seniors may also develop a weak sense of thirst or lose their ability to tell when they need to drink, which is why it’s so important to keep their fluid intake high.
A good rule of thumb is to get in about 64 ounces of fluid daily.
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