Diet changes that promote healthy aging can be one of the best steps individuals can take to safeguard health and stave off illness. Proper nutrition is especially essential for older adults due to increased risks for chronic illnesses like heart disease, high blood pressure and osteoporosis; eating healthily reduces these risks while potentially decreasing medication needs.
Eating well doesn’t involve counting calories or scanning food labels; rather, it means including all six major food groups: vegetables, fruits, whole grains, protein foods, dairy and oils into your diet. Aim to fill half your plate with veggies and fruits, one quarter with whole grains and the rest with protein sources like fish, beans, low-fat poultry or yogurt as protein sources; you can add flavor with spices, herbs and sauces.
Dietary fat types are also vitally important. Medical experts suggest cutting back on saturated fats while increasing monounsaturated and polyunsaturated ones found in avocados, nuts and seeds; olive or canola oil should also be used when cooking, to minimize trans fat intake which is commonly found in packaged snack foods and processed meat products. It is also wise to limit sodium consumption – meaning consuming less canned and frozen food or opt for lower sodium options like fresh or dried fruit, grilled or roasted veggies instead.
Alongside maintaining a nutritious diet, older adults need to remain physically active, manage stress effectively, get enough restful sleep and cultivate meaningful social ties in order to delay the onset of age-related conditions like urinary incontinence, depression or dementia. Research suggests these activities may help slow the process.
Start small and add healthy foods gradually over time if you want to improve your diet, making sure you eat a variety of food at each meal. For instance, if switching from white bread to whole grain bread is too drastic a change for now, start by switching one dinner out each week for one that includes whole grain bread; once this becomes habitual move on to other healthy options. Don’t forget water! Dehydration increases susceptibility to urinary tract infections, constipation and confusion among older adults who often lose touch with their thirst sensation with age.
