5 Tips for Healthy Aging

"Healthy aging is a continuous process of optimizing opportunities to maintain and improve physical and mental health, independence, and quality of life throughout the life course." - PAHO/WHO

Eventually, we all age. However, how you age is largely determined by your lifestyle, including your eating habits, sleeping pattern, stress level, and overall health. You can slow aging by following a healthy lifestyle - eating a nutrient-rich diet and staying active throughout your life (or starting right now) - you can prevent age-related chronic diseases, such as osteoporosis, diabetes, and heart disease. The basic nutritional requirements remain fairly constant throughout life, but specific nutrient requirements may change slightly as you age. We also lose caloric needs as we age, so it's essential to pack your diet with nutritious foods such as vegetables, fruits, and whole grains-and limit less-healthy treats.

In this short blog, we will discuss 5 nutrition tips to achieve healthy aging and prevent diet-related illnesses as we grow old.

Vitamin D is the focus

In the prevention and treatment of diseases associated with aging, vitamin D has not been well studied. Vitamin D was traditionally associated with maintaining skeletal health in older individuals. The discovery of vitamin D receptors in the nervous, cardiovascular, and endocrine systems has made vitamin D's role and its impact on these systems an important research area. The epidemiological evidence indicates an association between low levels of vitamin D and diseases associated with aging. This includes cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer. The benefits of vitamin D supplementation in preventing and treating such diseases are currently being studied in clinical trials.

One can only get vitamin D from a few foods: fatty fish, egg yolks, and fortified milk. Most of our vitamin D comes from sun exposure when UV light penetrates the skin, skin cells produce an intermediate compound of vitamin D that our liver and kidneys convert to vitamin D. However, the skin's capacity to synthesize vitamin D declines with age and you might need supplements to compensate the need. Consult your doctor to determine the best dose for you.

Increase your intake of plant-based foods

Plant-based foods such as whole grains, fruits, vegetables are rich sources of phytochemicals, antioxidants, vitamins, minerals, and fiber. These nutrients, particularly the phytochemicals are proven to be beneficial for heart health and protect against age-related heart conditions such as high blood pressure, atherosclerosis, etc. Plant-based foods are also good for eye health as we age. Make your 'Eatwell' plate by adding colorful fruits and vegetables. Fill one-third of the plate with low-fat lean protein sources such as beans, legumes, fish, poultry, and seafood. Berries, citrus fruits, yellow fruits are important as well.

Eat healthy fats

Worsening memory and eventual dementia are among the most frightening aging-related illnesses. The good news for an aging society is the growing evidence that modifiable risk factors - that is, lifestyle habits within our control - play a role in preventing dementia and Alzheimer's disease. Dementia is believed to be caused by oxidative stress.?The body's defense system is able to clean up free radicals as a natural byproduct of the natural metabolism of cells. It's believed that antioxidants in our food counteract this damage caused by unstable molecules overproducing in our bodies. The findings of a 2015 study published in JAMA involving 447 participants suggest that increasing olive oil and nut consumption along with a plant-based Mediterranean diet may help maintain cognitive function in older adults, a finding that builds on previous studies exploring the benefits of healthy fats on the brain health.

Make sure you get enough protein

Normal aging is associated with a loss of muscle mass (sarcopenia) that results in decreased muscle function and increased risk of falls, reduced ability to perform everyday tasks, and reduced quality of life. Therefore, a balanced and optimal protein-energy homeostasis is considered to be a major dietary factor related to aging healthily.?It may be beneficial for older adults to consume more protein than the recommended daily allowance with an intake of around1.2 g/kg/day to prevent age-related sarcopenia. Anorexia of aging is a condition in which older people fail to regulate their food intake and nutrient intake, and this is caused by multiple factors that affect the satiety cascade. In addition to quantity, it is extremely important to consider the quality and timing of protein supplementation.?

Move more, watch your weight

Changes in hormone levels accompany aging for both men and women, which may explain why middle age is prime time for weight gain. In women, menopause - which typically occurs between the ages of 45 and 55 - leads to a significant drop in estrogen, causing fat to accumulate around the belly. Due?to this shift in fat storage, the weight gain may be more noticeable, increasing the risk of high blood pressure, heart disease, and type 2 diabetes.?Every day, do a half-hour of aerobic exercise - such as jogging, walking, biking, or swimming - to get your heart rate up.?

Conclusion

How else can healthy aging be achieved? Sometimes, despite your best efforts, health conditions and circumstances prevent you from eating well. Some smart tips are - organizing a potluck or meal with your friends to avoid eating alone, checking with a dentist if you have trouble chewing, making eating fun by adding different colors, textures, and flavors.

Try these today and feel better already.