What to Include in Your Diet If You are Over 60

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People often get surprised to see other older people running at the age of 70. However, this should not be surprising at all as it shows how careful they have been about their health. If you want to be out an about in the golden years of your life, you will have to take care of your diet. Regardless of your age, nutrition is always essential. 

When you are young, you can afford to run on empty occasionally, but when you are old, your body is weak and hence missing out on meals and not feeding your body what it needs will take a toll on your health. Old age means the age of diseases. 

You will be lucky if you do not catch significant diseases like cardiovascular problems, dialysis, and memory loss. Yet, you will have some usual problems like hypertension, hyperglycemia, hearing problems, arthritis, osteoporosis, and hormonal changes. 

Although these are common health issues, you will likely come across in your old age, but you can mitigate the symptoms if you have a nutritious meal.  Here are some of the food items you should add in your diet:

Food rich in antioxidants

You should emphasize eating fruits and green vegetables in your old age because they are rich in antioxidants. Studies have revealed that antioxidants can whittle down the risk of diseases caused by oxidative stress.

Antioxidants like vitamin C, E, lutein, and carotene can reduce the risk of life-threatening diseases like cancer, stroke, Alzheimer’s and cardiovascular problems. Studies have demonstrated that fruit and vegetables contain multiple types of antioxidants while supplements consist of a single antioxidant and therefore, they are a more nutritious and healthy choice. Here are some of the rich sources of antioxidants:

  • Blueberries, blackberries, raspberries, and cranberries
  • Red beans, kidney beans, and black beans
  • Apples with peels, cherries, avocados, oranges, kiwi, pineapples, avocados, pears, and plums
  • Cabbage, artichokes, sweet potatoes, kale,  and broccoli
  • All types of nuts, oats, and oatmeal
  • Green tea but not fruit juices because they contain only empty calories.
  • Herbs like cinnamon, garlic, ginger, turmeric powder, and cloves

Keep your body hydrated

Water intake should be appropriate. Senior people often consume less water, and sometimes they do not feel thirsty because of the cold season. If you have diabetes, you will feel thirsty frequently. Do not forget from drinking water. 

A good rule of thumb says that you should have a bottle along with you throughout the day, so you can drink water when you want. Dehydration will cause dizziness, confusion, fatigue, dark-pale urine, and less frequent urination. 

It can also cause urine infection and dialysis. If you do not want to foot large medical bills, make sure that you drink enough water. There is a belief that you should consume at least eight glasses of water. However, it is not set in stone. 

Try to drink water when you are thirsty, and if you feel any of the symptoms mentioned above, you should increase the dosage of water. Note that excess consumption of water is equally dangerous because your body will excrete all vitamins and minerals. 

Essential vitamins and minerals

Needless to say, all vitamins and minerals are paramount for your health, but you have to be careful while choosing the source of food to obtain them. For instance, calcium is an essential mineral, but you will put your health at risk if you consume whole fat milk. Try to have a balanced meal that allows you to get all vitamins and minerals. Below is the table that talks about essential minerals along with their food sources:

Vitamins and MineralsFood Sources
Omega-3Salmon, tuna, sardine, mackerel, and nuts (in case you are vegetarian) to prevent age-related macular degeneration, Alzheimer’s, and rheumatoid arthritis
Vitamin COranges, tomatoes, strawberries, kiwi, and broccoli to boost your immunity
Vitamin EAvocados, nuts, seeds, spinach, and other leafy greens to prevent the damage caused by oxidative stress
Vitamin DSalmon, tuna, and eggs to boost the absorption of calcium in your bones to prevent osteoarthritis
CalciumAll dairy products (provides you use skimmed or low-fat products to avoid excess calorie consumption), broccoli, and kale
FibreWhole grains, fruits with peels, nuts, beans, and vegetables to regulate blood sugar and prevent constipation
MagnesiumGreens, seeds, nuts, low-fat dairy products, and whole grains to regulate your blood sugar, improve muscle strength, form new bones and boost nerve function
PotassiumBananas, prunes, fish, plums, leafy greens, and sardines to keep your bones healthy, prevent muscle contraction, regulate blood pressure, prevent strokes and kidney stones, and boost nerve function. 

Foods that you must avoid

Spending the golden years of your life without an illness sounds like a dream, especially in today’s restless life where you are always in a constant battle to win the marathon. Stress, workload, processed food, and lack of calm and peace are the culprits for deteriorating your health. Eventually, you end up catching a disease and footing large medical bills, and the worst when you are to fund them with small loans. 

However, there is nothing wrong to fund your medical bills with 24 hour loans in Ireland, but they should not be bigger in size. If you want to keep diseases at bay, you should avoid the following food during your old age:

  • Food high in sugar like soups, pasta sauce, fruit juice, and processed food
  • Raw sprouts (prefer boiled sprouts)
  • Meat
  • Undercooked eggs
  • Soft cheese

To maintain a healthy lifestyle when you are over 60, you should have a healthy diet and do exercise like a brisk walk.

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