Health is integral, since there are various factors that affect it. Although it is a complex issue, and one that continues to be explored, it has been shown that lack of rest, little or no physical activity, and inadequate nutrition can increase the incidence of various diseases.
Diseases related to heart problems, diabetes, obesity, hypertension, can be some of the consequences caused by poor health care.
Nutrition is a main factor that must always be taken care of, but from a certain age it is advisable to be especially cautious since both the metabolism and our immune system do not work with the same effectiveness proper diet.
Recommendations to maintain a healthy and balanced diet
We must emphasize that food must be personalized, since each one has different nutritional needs. However, we can speak at a general level, of recommendations such as those essential macronutrients and vitamins that should not be lacking in the diet of the elderly:
1. Quality macro nutrients
Make sure you consume enough amounts of the three essential macronutrients in the day, and take into account their quality. These are: carbohydrates, fats, and proteins. This is a whole world, but in summary, we would take into account:
When eating carbohydrates, it is better to opt for whole grains, grains and tubers, and limit refined carbohydrates such as sugar or refined flours. There are factors such as the metabolism of each person, their resistance to insulin, and intolerances, which lead to limiting the amounts of these and the type of carbohydrates, whether or not they are considered healthy at a general level. As we say, it is a whole world, and for each one it is different.
When eating fats, opt for healthy ones such as extra virgin olive oil, avocado, salmon, seeds and nuts, and avoid fried foods and processed products with Trans fats, typical in pastries and certain sausages.
When eating proteins, limit cold cuts because they are usually processed proteins with additives and high in harmful fats, and give preference to cuts of meat, sugar-free yogurts, eggs, and other vegetarian proteins.
2. Eat highly nutritious food
Make sure our meals include the following nutrients and vitamins:
• Fiber helps improve digestion and prevent constipation.
• Calcium is necessary to maintain bone mass and reduce the risk of osteoporosis.
• The iron. Lack of iron is a common problem as the years go by, this can lead to diseases such as fatigue and anemia.
• Vitamin C and D improve the immune system and help prevent osteoarthritis, a common disease in older adults.
3. Avoid empty calories
It is advisable to limit the intake of empty or hollow calories. That is, the so-called foods that contain a large number of calories and provide energy but lack nutrients. They are usually foods that contain large amounts of sugar and refined flours with an insignificant or null proportion of nutrients, such as baked goods (industrial pastries), sugary drinks and alcohol.
4. Give preference to foods low in cholesterol and bad fats
The secret of health is in balance, for this reason it is advisable to reduce foods that contain saturated fats and trans fats (unsaturated fatty acids), especially if you have cholesterol problems. Saturated fats are animal fats, and keep you fit fats are fats processed into shortening and margarine.
5. Drink enough fluids
With age, some people lose the notion of having to drink water.
Every cell in our body needs water to function optimally. Hydration is essential for the body to perform vital functions such as elimination, lubrication of the joints and control of body temperature, and in general, promoting blood circulation.
Each person has different hydration needs, and the level of liquid to ingest depends on our circumstances. For example, in situations where the body becomes more dehydrated than normal, such as when exercising or drinking alcoholic beverages, it will be necessary to increase water consumption.
However, the standard recommendation is to drink approximately 2 liters of water daily. We must bear in mind that water is also found in other foods and drinks.
6. Limit consumption of salt and sugar
With age, hypertension and obesity are two factors that can seriously harm health. Therefore, we must limit the consumption of salt and sugars.
Benefits of a healthy diet in the elderly
Eating healthy in old age can result in the following effects:
• Decreased risk of long-term cardiovascular disease, helping to reduce cholesterol.
• Normal blood pressure levels.
• A positive effect at the cognitive level. In addition to memory exercises , healthy eating will help prevent memory decline and other brain functions.
• Improvement of the immune system and its defenses.
• With an adequate intake of calcium we can strengthen the bones and avoid osteoporosis.
• Obtaining the necessary energy to be able to carry out our daily activities such as going for a walk, shopping or being with the family.
• It will help you increase your life expectancy.
• There are many benefits of healthy eating in older adults. Doing so will help them feel better, have more energy and strengthen the immune system.