Food and longevity: what to eat to live more?

Experts explain which foods should leave the diet and which should be added to the dish to increase longevity

The United Nations estimates indicate that, in current standards, Brazil will have about 184.5 million inhabitants in 2100. Of this total, 73.3 million – 40% of the population – will be more than 60 years old. Today, the public over 60 represents 14.7% of the resident population in Brazil, according to 2021 data. In absolute numbers, there are 31.23 million people. Remember that the pyramid of the Brazilian age is already changing its format, with a greater presence of the elderly. Therefore, subjects such as longevity become increasingly important.

A balanced diet is important in all stages of life. But when it comes to 60+ of the public, some objects deserve to be highlighted, as they can help in specific problems that are more characteristic in this age group. Nutrition can even help in the prevention of diseases and in the ways to maintain the body correctly.

“More and more we have quality scientific works that show the importance of lifestyle in the aging process. A healthy lifestyle provides not only the prevention of various common aging diseases, such as cardiovascular diseases, diabetes, dementia and cancer, but also in medical and medical control when they occur. This can mean more independence and autonomy for life”, says Dr. Polyian Souza, medicine and medicine in medicine and medicine in medicine and medicine in medical and medicine in medical and medicine when they occur. Co -Fondor of The Long Channel.

The first recommendation concerns ultra -elaborate foods, rich in saturated fats, sugar and sodium, fried foods, sausages, drinks and desserts. For greater longevity, it is important to avoid them or consume them in moderation as they can lead to the birth of cardiovascular diseases, diabetes and hypertension.

Football is essential for longevity

On the other hand, one of the main nutrients that should be part of the elderly feeding is calcium, which helps prevent osteoporosis and other bone diseases. Foods such as cheese, yogurt, milk and dark green leaves are good options that act as football sources. The fibers are also important as they help to maintain the correct functioning of the intestine and avoid problems such as constipation. They are present in fruit, vegetables and vegetables, as well as whole grains.

“Football is an essential mineral for the health of the bone. It has a fundamental role in maintaining the structure and strength of the bones, as well as the regulation of other functions of the body, including muscle contraction, blood clotting and nervous transmission”, explains dr. Sérgio R. Costa, a specialized orthopedia doctor by the Brazilian society of orthopedic and traumological.

“When the intake of calcium is inadequate, the body removes calcium from the bones to maintain normal body functions. Over time, this can lead to bone loss and weaken bones, increasing the risk of osteoporosis and fractures, as well as symptoms such as muscle cramps, fatigue, insomnia and irritability”, adds the doctor.

It also adds by stating that the recommended quantity of football varies according to age and sex. For adults under the age of 50, for example, the recommended daily intake is 1,000 mg per day. For adults over the age of 50, the recommendation is 1,200 mg per day. In addition, it is important to note that calcium absorption is influenced by other factors, such as vitamin D and physical activity.

Proteins should also be on the plate

Proteins are also important because they help to maintain muscle mass and prevent sarcopenia, that is, the gradual reduction in muscle mass that occurs with the progress of age.

“From the age of 60, we have a greater tendency to loss of muscle mass, which reduces autonomy, increases the infection, worsening diseases and increases complications in surgical interventions. To reduce this loss, we must consume proteins in all main meals, such as meats, eggs, milk and derivatives and cereals”, explains Dr. Andrea Perera, a dispute of Albert Etein Channel.

Vitamin D and physical exercises contribute to longevity

Another nourishing that should be updated is vitamin D, as it helps the absorption of calcium, which maintains strong bones. The main source of vitamin D is foods: fatter eggs and fish, such as sardines and salmon. However, the sun is necessary to convert the substance present in food. However, after 60, there is a reduction of this ability to convert to the sun’s rays, so it is often necessary to replace converted vitamin.

Physical activity is also a strong ally in muscle mass gain and should be part of the daily life of the 60+ public. Pilates, for example, has benefits relating to the alignment of posture, stretching and muscle strengthening. Bodybuilding and walks are also good options, but the important thing is to find an activity that brings satisfaction and well -being, observing that the recommendation is 30 minutes of daily physical activity for a healthier life and good longevity.

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.