By: Lina Marquez, RDN, LDN
As we grow older, we go through many changes, therefore we may need to adjust our lifestyle to ensure healthy aging. Healthy eating, staying hydrated and regular physical activity are keys to good health at any age. Making smart lifestyle choices may help prevent some chronic diseases, such as diabetes, heart disease, and some cancers. Here are some tips to maintain your overall health:
• Eat a variety of foods – make sure you include a variety of nutrients on your daily diet. Your healthy meals should include lean proteins, vegetables and fruits, whole grains, and low-fat dairy.
• Stay hydrated – our bodies need to stay hydrated throughout the day to perform many regular functions, such as regulating the body temperature, keeping joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly.
• Exercise regularly – with age our appetite diminishes sometimes, and our bodies do not feel thirsty as often. Regular exercise is a great way to increase our appetite and thirst, providing an opportunity to drink more water. • Avoid unhealthy fats – saturated and trans fats increase the risk of heart disease and offer very limited nutritional benefits.
• Season with herbs and spices – select foods that are seasoned with herbs and spices instead of salt. Remember that consuming too much salt can lead to high blood pressure, which can ultimately lead to heart disease, stroke, and kidney disease.
• Avoid refined sugars – these are loaded with empty calories that offer no nutritional value. If you crave sugary treats, choose foods that are naturally sweet, such as fruits, sweet peppers, and yams.
• Eat more fiber – dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you to lose weight. As we age, our digestive system slows down and becomes less efficient, so it is important to include high-fiber foods in your diet, like fruits, whole grains, vegetables, cereals, unsalted nuts and seeds and deeply colored vegetables.