As people age, their nutrition and well being become a central part of their lives. While you can afford to make some poor nutritional choices in your youth, making poor choices when you're older can significantly increase your chances of developing a variety of diseases. In this article, I'm going to give you three essential nutrition tips every senior should follow.
Load Up on Good Nutrients
If you're struggling with cancer, arthritis, heart disease or any type of inflammation, doctors recommend that you supplement your diet with plenty of Omega 3s. Omega 3s have been proven to significantly decrease inflammation and also improve cognitive function. You can find Omega 3s in eggs, different types of fish, canola oil, walnuts and flaxseed oil just to name a few. If you can't get Omega 3s from your diet, consider taking supplements.
Calcium is another crucial nutrient that should be part of any senior’s diet. Calcium is absolutely essential to preserve bone integrity, and it can also work wonders on high blood pressure. According to the world health organization, adults over 50 should take at least 1200 mg of calcium per day. This is the equivalent of 4 glasses of milk, fortified orange juice or fortified non dairy milk such as soy and almond.
You can also get calcium from green leafy vegetables such as turnip greens and kale. If all else fails, you can also choose to go for supplementation as well.
Watch Your Daily Sodium Intake
If you're familiar with the study of gerontology, you may already know about the disastrous effects of excessive sodium on the human body. Too much sodium has been linked to a variety of disorders and is disastrous to people who suffer from high blood pressure.
People often think that table salt is the main culprit, but you can find sodium in pretty much everything these days. Restaurant and prepackaged foods are usually very high in sodium and should be avoided if you're dealing with hypertension or water retention. Try to incorporate low sodium foods in your diet such as unsalted nuts, beans and fresh or frozen fruits and vegetables.
Hydrate Yourself Properly
Any person with a master of gerontology will tell you that most people tend to lose their sense of thirst as they get older. If you notice that you're getting less thirsty, or that you don't feel thirst at all, hydrate yourself anyway. As you age, hydration becomes increasingly important to regulate a variety of bodily functions. One of the easiest ways to see if you or a loved one is properly hydrated is to look at their urine. If it is clear, then it is a sign of proper hydration. But if it is dark and cloudy, then it might be a sign that you're not consuming enough liquid.
All these nutrition tips should be followed by any senior who wants to enjoy optimal health. Make sure you diet is full of good nutrients such as Omega 3s and calcium, stay away from sodium and salty foods as much as possible and make sure that you stay properly hydrated at all times.