Good nutrition for over 60s is the secret to better health

The doctor indicates the essential foods to maintain health in old age

Over the years and the natural aging process, the body undergoes numerous changes that affect the way we metabolize food and absorb nutrients, including protein, calcium, vitamins D and B12. In addition, another factor to watch out for in older adults is minimal water intake, which can cause dehydration, mainly due to decreased thirst.

Sylvia Ramuth, Technical Director of Slimming centerBelow we list some valuable tips to preserve the health of the elderly.

Food transition

“Dietary transitions typically occur in older adults who experience changes in health, metabolism, and digestive function. You may see changes in nutritional needs and eating patterns that may require dietary adjustments based on each person’s individuality,” says Sylvia.

What can’t be missing from the seniors’ table

“Some foods are essential, such as those rich in calcium and vitamin D (milk, cheese, yogurt), which help prevent osteoporosis. It is important to eat fish (salmon, sardines and mackerel), excellent sources of omega-3 and proteins that help maintain muscle mass. Foods rich in fiber, such as vegetables and legumes, help prevent constipation. Foods such as meat and eggs that contain B12 stimulate memory. People with high blood pressure should limit their sodium intake. And people with diabetes or at risk of developing type 2 diabetes should avoid eating simple sugars and refined carbohydrates to control blood sugar levels,” explains the doctor.

Tips to encourage eating

A common complaint among this audience is lack of appetite: “To facilitate the intake of more nutritious foods, you can opt for full-bodied liquids such as soups, smoothies, fruit juices and protein shakes, which are easier to consume. Using herbs, spices and seasonings can also be a strategy to enhance the flavor and make meals more palatable, even for those with a smaller palate,” explains Sylvia.

The importance of vitamin D

“Vitamin D plays a crucial role in calcium absorption, helping to maintain strong, healthy bones, supporting muscle function, immunity, and overall health. It is common for older people to be deficient in this nutrient, thus increasing the risk of osteoporosis, muscle weakness, falls, and other health complications, which is why it is necessary to pay attention to its replacement,” warns the specialist.

Digestion care

Certain foods promote gastrointestinal health and aid in the digestive process. “Fiber is important for maintaining regularity and preventing constipation. Good sources include salads and vegetables such as broccoli, carrots, and spinach. Foods rich in probiotics, such as yogurt, can help promote a healthy balance of bacteria in the gut, improving digestive health. Drinking water and chewing your food well are also essential for proper bowel function,” advises Sylvia.

Routine to regulate the body

“Incorporating regular physical activities into your daily life such as walking, light exercise, gardening, or yoga helps maintain your physical and mental health. Going to bed and waking up at roughly the same time every day helps regulate your biological clock and improve the quality of your sleep. Finally, setting times for breakfast, lunch, dinner, and snacks can help maintain regular eating patterns and improve digestion,” concludes the doctor.

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Source: Terra

Ben

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.