Turning 50 is a milestone for many people. The half-century mark comes with new rules for medical tests and often brings a couple of health-related signals indicating that it’s time for some dietary changes. Even if you have enjoyed a healthy 50 years or more, nutritional needs change over time. Gradual dietary tweaks may be wise to ensure your golden years are, well, golden. Read more about exipure healthy benefits.
To help determine what nutrition your body needs as you age, it can be helpful to schedule a consultation with a registered dietitian. As the clinical dietitian at Blakeford, an elder care and senior living provider in Nashville, Tennessee, I work with elders of all ages and abilities to help them improve their health through smart eating.
10 Ways for Caregivers and Seniors to Improve their Diets
First, let’s remember that diets are individualized. Recommendations change based on a person’s age, activity levels and unique health issues. However, there are some tips that are suitable for most older individuals. The following pointers can help caregivers and seniors who wish to be proactive about their health and quality of life.
Protect Your Bones
As we age, our bones weaken due to decreased mobility and mineral loss. Increasing vitamin D and calcium intake to three times per day is appropriate to prevent osteoporosis or to keep the condition from worsening. Many foods, such as cereal, bread and juice, are fortified with both these important dietary components to promote bone health. The National Osteoporosis Foundation also recommends enhancing the calcium content of recipes by adding two to four tablespoons of nonfat powdered milk. Each tablespoon contains 50 mg of calcium, which can help you reach your total daily recommendation.
If you don’t think you or your loved one is getting adequate minerals and nutrients from the food you eat, see a registered dietitian, nurse practitioner or doctor to get a prescription for a multivitamin. Our bodies need adequate vitamin D to absorb calcium. Food is the best way to obtain nutrition, but it can be difficult to achieve adequate intake through food alone. If symptoms of weakening bones or osteoporosis are already present, then a multivitamin with vitamin D added is the more suitable choice. Check out the latest Exipure reviews.
Boost Energy Levels
When we reach our fifties, it’s common to notice a change in daily energy levels. This is normal to an extent, but a vitamin B12 deficiency may also be to blame. If a person tests as B12 deficient, daily supplementation is key. Feeling lethargic obviously isn’t ideal, but accepting a slump in energy can lead to decreased mobility and activity, which contribute to osteoporosis, heart weakening and alterations in bowel movements. Overall health is all one big, interconnected circle, so it’s important to do what’s needed to stay active and maintain a high quality of life. Dietary sources of B12 include beef liver, mackerel, sardines, red meat, yogurt and fortified cereals.
Factor in Fiber
A common disease found in people 50 and older is type 2 diabetes. Dietary fiber is beneficial for slowing down the release of sugar into the bloodstream, which decreases and stabilizes blood glucose levels. Fiber is also important for digestion, lowering cholesterol and helping maintain a healthy weight. It will help promote regular bowel movements as well. The 2015-2020 Dietary Guidelines for Americans recommends that males 51 and older consume 28 grams of dietary fiber each day and females 51 and older should consume 22.4 grams. Plant foods (beans, vegetables, fruits, nuts and whole grains) are the best source of fiber and tend to be nutrient dense as well—a win-win!
Swap Out Salt
High blood pressure may become an issue around age 50. Taking table salt away is one step towards a heart-healthy diet. Try seasonings such as garlic powder, onion powder, dill, paprika, pepper, citrus and fresh herbs instead. There are many low-sodium and sodium-free alternatives you can cook with that add a great deal of flavor and little or no salt to foods. Be aware of the sodium content of favorite sauces, condiments, and packaged and prepared foods as well. The easiest way to closely monitor sodium intake is to prepare home-cooked meals using fresh ingredients.