By 2050, the United States’ elderly population will more than double to 88 million, and the more vulnerable population aged 85 and over will quadruple to 19 million, according to the US Census Bureau. Florida is currently ranked number one in the United States for the proportion of full-time and seasonal residents aged 65 and over.
As the population continues to age and many of us retire, eating a healthier diet can greatly help us lead a longer and healthier life.
Some of these foods can help with that effort (along with some evidence-based supplementary advice). Thanks to WebMD for much of the content focused on potential support factors for a longer and healthier life.
How to react:Heart attack and panic attack: Understand the difference and get proper care
American hunger:Inflation causes hunger surge, food insecurity | Mahony
Study of Alzheimer’s disease:What you need to know about risk factors for Alzheimer’s disease and brain recognition month
Antioxidants and aging
Free radicals are molecules that can damage healthy cells. It makes you more susceptible to certain illnesses such as cancer and can accelerate aging. Foods rich in antioxidants help fight these molecules. It’s packed with colorful vegetables and fruits, so aim for 5-9 servings daily.
Berry
These are excellent sources of antioxidants and may help prevent cancer and some brain disorders. It is also found in frozen berries. Check out the freezer case in the grocery store and have fun all year round.
Olive oil
This delicious “good” fat may help improve your memory and fight inflammation. One study has also shown that olive oil helps lower levels of “bad” cholesterol (LDL) without affecting “good” cholesterol (HDL).
fish
It is called “brain food” because its fatty acids, DHA and EPA, can help your brain and nervous system work as they should. Eating fish once or twice a week reduces your chances of getting dementia. Omega 3 fats in fatty fish such as salmon and trout can lower “bad” cholesterol and triglycerides. It also helps relieve the inflammation that leads to atherosclerosis when fat deposits clog the arteries.
beans
Add these nutritious foods to your diet 3-4 times a week. Dietary fiber helps digestion and helps reduce the likelihood of obesity, heart disease, and diabetes. Also, because you feel full, you can lose weight by eating a diet high in fiber. Put chickpeas on a salad or use beans instead of soup meat.
vegetable
Vegetables are rich in fiber, antioxidants, and vitamins and minerals that can help protect you from chronic illnesses. Dark leafy vegetables contain Vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which keeps eyes and skin healthy and prevents infections. In one study, men who ate more than 10 servings of tomatoes a week reduced their chances of prostate cancer by 35%.
nuts
Nuts are rich in cholesterol-free vegetable protein and other nutrients. Almonds are rich in Vitamin E, which can reduce the risk of stroke in women. Pecan nuts contain antioxidants. Walnut unsaturated fats help lower LDL and raise HDL cholesterol. But nuts are not fat-free. An ounce of almonds (about 24 nuts) has 160 calories. So enjoy them moderately.
Dairy products
Vitamin D-fortified beverages, such as milk, help your body ingest and use calcium. This is especially important if you have osteoporosis or if your bones can become thin. Vitamin D may also help reduce the likelihood of colon, breast, and prostate cancer. Eat yogurt in a living culture to aid digestion.
Whole grains
Adding these to your diet may reduce your chances of certain types of cancer, type 2 diabetes, and heart disease. Fiber can also help prevent digestive problems such as constipation and diverticulosis. Choose whole grain bread and pasta, and brown rice or wild rice instead of white. Drop the barley in the soup or add plain oatmeal to the meatloaf.
Eat like a Greek
People living near the Mediterranean regularly put olive oil, fish, vegetables, whole grains, and occasionally red wine in their glasses. Instead of salt, we use spices and herbs to flavor the food. This “Mediterranean diet” has the potential to be good for heart health and may reduce the likelihood of mild memory loss and certain types of cancer.
Maintain a healthy weight
Some people find it difficult to maintain weight as they get older, especially after illness or injury. Some ideas are to eat a small meal with a healthy snack in between and switch to whole milk instead of skim. Do not fill foods high in sugar or fat. Otherwise, you won’t get the nutrients you need.
Lose weight for better health
Losing extra weight can reduce pressure on your joints, reduce the strain on your heart, and reduce your chances of diabetes. However, it can become more difficult as you get older, as it is usually less active and loses muscle. Go with lean meats, tuna, beans and other proteins and eat more vegetables, whole grains and fruits.
Please note that the information provided is intended as a guide, not as a specific prescription for what to do. Talk to a qualified health professional and seriously consider the advice from a Registered Dietitian / Nutritionist (RDN). They are the best qualified health professionals who are familiar with the field of healthier eating.
Additional Information
Some additional resources to gain deeper knowledge of potentially beneficial foods can be accessed below.
• Read the WebMD article entitled “Foods for Strong Heart, Brain, and Bones” at webmd.com/healthy-aging.
• Check out EatingWell’s article entitled “Nine Foods Related to Longevity According to a Survey” on eatingwell.com.
Mark A. Mahoney, Ph.D., has been a Dietitian / Nutritionist for over 35 years and has completed a Graduate School of Nutrition and Public Health from Columbia University. He can be contacted at marqos69@hotmail.com.
