Senior Nutrition Needs - Over 50 Health & Nutrition Tips

Senior Nutrition Needs - Over 50 Health & Nutrition Tips
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Over 50 and Healthy

Well, you’ve made it past forty and are still enjoying the fruits of your labors as a youth. Now that you’ve acquired half a century of knowledge and experience in many areas of life, put it to good use by maintaining your vigor through a diet of healthy eating. Here are some “good, bad and ugly” health considerations to consider, implement or watch out for.

Why You Need to Eat Healthier

You know the old saying, “You are what you eat”. It’s quite true in the sense that what you put into your body is converted into nutrients and supplements that nourish and lubricate the body, its organs, systems and joints. There is a natural tendency, once you’re past thirty five or forty, for the body’s metabolism to again shift so that your physical needs begin to change. These changes increment throughout adulthood, middle age and into old age. It makes sense then, that what you eat and drink should be adjusted to accommodate those changes which will help you to maintain a state of optimum health.

What Should be on Your Plate after 50?

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There are several elements to consider in maintaining good health as you age:

· Eating a healthy diet with supplements as needed

· Getting regular physical exercise

· Elimination of excess items from your diet such as saturated fats, excess salts, excess sugars and artificial chemical ingredients

· Keeping your body well-hydrated

· Control of carbohydrate inputs

· Regular medical, dental and eye checkups

· Maintain a healthy living environment

The Over 50 Hat Trick of Health

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Your ultimate physical, emotional and mental state are governed by several factors. Some you can control. Others you cannot. Why live to 70, 80, 90 or more if you can’t have the physical and mental prowess to continue to enjoy your life as well? Barring accidents, serious diseases, chemical dependency or foul play, almost anyone can improve their health and physical state by a positive change in diet and lifestyle. Here are a few positive healthy eating steps you can take right away to get yourself back on the road to better health and a longer life.

You should strive to eat more:

· Green vegetables like spinach, kale, collard greens, lettuce, broccoli, cabbage, squash and beans

· Fresh fruits like apples, oranges, watermelon, grapes, peaches and pears or cherries

· Whole grains, nuts and unprocessed cereals like wheat, brown rice and oats

· Eggs, cheeses and yogurts

· Fresh fish

· Lean meats like turkey and chicken, among others

· Heart-friendly natural oils like olive oil

Also, be sure to drink plenty of water daily to help keep your body hydrated.

Note: Extra proteins and vitamin supplements may also be advisable for men while extra calcium, minerals and vitamin supplements may be a requisite for women. See your doctor for the best, personalized medical advice on your particular needs.

Foods to avoid…

On the other hand, you should also try to avoid or eliminate consumption of:

· Highly refined or processed foods like commercially-produced cereals

· Processed white sugar

· Processed white flour and baked goods made from it

· High salt-content foods like dried, salted fish, cured hams and other cured meats

· Smoked foods

· Excessive quantities of high-carbohydrate foods

· Excessive quantities of canned goods

· Excessively sugary baked goods

· Canned beverages like soda, processed juices

· Excessive alcohol intake

· Smoking or tobacco products use in any form (i.e., chewing, dipping or sniffing)

Diet and Exercise

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What you eat, while highly important, is only a part of the equation for healthy living. You’ll need to exercise regularly in some way to help stimulate the body’s metabolism, improve your circulation and muscle tone and burn off any excess calories you’ve recently consumed. Family Practitioner and Surgeon, Dr. Jaime Arroyo recommends at least twenty to thirty minutes minimum of a cardio-vascular activity daily with forty-five minutes to one hour daily being even better.

The body’s need for regular physical activity increases with age to a point.” he adds, “Regular exercise or strenuous physical activity helps to maintain good circulation which in turn helps to nourish and enrich the brain.”

In summing up Dr. Arroyo states, “Mental activity is as important as physical activity, especially as a person ages.”

A Healthy Body and a Healthy Mind for Those Over 50

A healthy body and mind begins at the dining table and continues throughout your day. If you’re physically and mentally active on a regular basis, avoid tobacco use, high-fat, high-carbohydrate and high salt content foods, you can begin to enjoy your life after 50 even more and for years to come.