Eating Well to Age Well
As we get older, our body’s energy needs drop, and demands for certain nutrients increase. Hormonal fluctuations also mean that our bodies interact withtheir environment differently, so what may have worked for us when we were in our 20’s may not work for us in our 40’s and onwards. There are various factors that contribute to how long we live, however studies have shown that following a healthy lifestyle, staying physically active and having a nutrition -packed diet can help slow the aging process, and may even reduce the risk of age related diseases.
Our bodies change with age and not just in how they look, but also in how they work. We have to feed our body good nutrition for it to run like it’s supposed to run. The older we get, the body becomes less efficient in absorbing and using certain nutrients. Therefore, we often need a higher intake of certain nutrients to combat the aging process and to stay as healthy as possible..
These are some essential nutrients that we need more of as we get older:
1.) Calcium – For strong healthy bones and to help prevent osteoporosis
2.) Vitamin D– The body needs Vitamin D to absorb the calcium
3.) Vitamin B12 – To build red blood cells and maintain healthy nerves
4.) Zinc– to counter lowered immunity due to ageing
5.) Potassium–This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure
6.) Folic Acid, a B vitamin which the body uses to make DNA and red blood cells.
7.) Fibreto prevent diverticular disease and constipation.
Foods that are vitamin and antioxidant rich that you can easily add to your diet:
Blueberries. Packed with various antioxidants like vitamin C and vitamin E that keep your cells healthy. Compounds in blueberries mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.
Fibre rich foods like vegetables, whole grains, fruits, and legumes.
Nuts. Full of omega-3s, unsaturated fats (the good kind), fiber, and protein. Nuts are heart-healthy nutrition in the palm of your hand
Yogurt. Bone loss gets worse as you get older and calcium helps keep it at bay. Yogurt isrich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.
Broccoli is an anti-inflammatory and anti-aging powerhouse packed with vitamins and antioxidants
Fatty fish. Heart-healthy all-stars like salmon, mackerel, and sardines are high in omega-3 fatty acids