Experts explain which foods should be removed from the diet and which should be added to the plate to increase longevity
United Nations estimates indicate that, by current standards, Brazil will have approximately 184.5 million inhabitants in 2100. Of this total, 73.3 million — 40 percent of the population — will be over the age of 60. Today, the public over 60 represents 14.7% of the population residing in Brazil, according to 2021 data. In absolute numbers, there are 31.23 million people. It is worth mentioning that the Brazilian age pyramid is already changing format, with a greater presence of the elderly. Therefore, issues such as longevity become more and more important.
A balanced diet is important in all stages of life. But when talking about the 60+ audience, a few items are worth mentioning, as they can help with specific problems that are more characteristic of this age group. Nutrition can also help in disease prevention and ways to keep the body in good condition.
“We have more and more quality scientific works showing the importance of lifestyle in the aging process. A healthy lifestyle provides not only the prevention of several diseases common in aging, such as cardiovascular disease, diabetes, dementia and cancer, but also helps us to properly control these conditions when they occur. This can mean greater independence and autonomy throughout life,” says Dr. Poliana Souza, geriatrician and co-founder of the Longevity channel.
The first recommendation is in relation to ultra-processed foods, rich in saturated fats, sugar and sodium, fried foods, sausages, soft drinks and sweets. For greater longevity it is important to avoid them or consume them in moderation, as they can lead to the onset of cardiovascular disease, diabetes and hypertension.
Calcium is essential for longevity
On the other hand, one of the main nutrients that should be part of the diet of the elderly is calcium, which helps in the prevention of osteoporosis and other bone diseases. Foods such as cheese, yogurt, milk and green leafy vegetables are good choices that serve as sources of calcium. Fibers are also important, as they help keep the intestines functioning properly and avoid problems such as constipation. They are present in fruits, vegetables and greens, as well as whole grains.
“Calcium is an essential mineral for bone health. It plays a key role in maintaining bone structure and strength, as well as regulating other body functions, including muscle contraction, blood clotting, and nerve transmission” , explains Dr. Sérgio R. Costa, orthopedic specialist of the Brazilian Society of Orthopedics and Traumatology – SBOT and co-founder of the Longevity channel.
“When calcium intake is inadequate, the body takes calcium from the bones to maintain normal bodily functions. Over time, this can lead to bone loss and weakening of the bones, increasing the risk of osteoporosis and fractures, as well as symptoms such as cramping muscle problems, tiredness, insomnia and irritability,” completes the doctor.
He also adds that the recommended amount of calcium varies according to age and gender. For adults under 50, for example, the recommended daily intake is 1,000 mg per day. For adults over 50, the recommendation is 1,200 mg per day. Furthermore, it is important to note that calcium absorption is also influenced by other factors such as vitamin D and physical activity.
Protein should also be on the plate
Protein is also important because it helps maintain muscle mass and prevent sarcopenia, the gradual loss of muscle mass that occurs with advancing age.
“From the age of 60, we have an increased tendency to lose muscle mass, which reduces autonomy, increases the risk of infection, worsens the prognosis of diseases and increases complications in surgery. To reduce this loss, we must consume protein in all main meals, such as, for example, meat, eggs, milk and derivatives and cereals”, explains Dr. Andrea Pereira, nutritionist at the Albert Einstein Hospital and co-founder of the Longevity channel.
Vitamin D and exercise contribute to longevity
Another nutrient that should be updated is vitamin D, as it aids in the absorption of calcium, which keeps bones strong. The main source of vitamin D is food: eggs and fatty fish, such as sardines and salmon. However, the sun is necessary for the substance in food to convert. However, after the age of 60, there is a reduction in this conversion capacity of the sun’s rays, so it is often necessary to replace the converted vitamin D.
Physical activity is also a strong ally for increasing muscle mass and should be part of everyday life for people over 60. Pilates, for example, brings benefits related to posture alignment, stretching and strengthening muscle. Bodybuilding and walking are also good options, but the important thing is to find an activity that brings satisfaction and well-being, remembering that the recommendation is to practice 30 minutes of daily physical activity for a healthier life and good longevity.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
