Good nutrition is a vital part of healthy aging. Eating a healthy, balanced diet reduces the risk of age-related chronic conditions like diabetes, heart disease, stroke, obesity, and osteoporosis.
Aim for balance and variety in your diet. A healthy diet may help boost memory, aid the body’s immune system and help prevent heart disease. UC Davis Health registered dietitian Katherine Stone gives some tips for staying healthy as we age.
What should a balanced diet include?
A balanced diet should foods that aid memory and provide antioxidants, including whole grains, fruits and vegetables, like broccoli, cabbage and dark leafy greens. Incorporating food with Omega-3 fatty acids like salmon, walnuts, and avocado not only impact heart health but may also improve cognitive function.
Protein becomes important for maintenance of muscle mass as we age. Aim to consume 1 to 2 servings of protein with each meal. This includes lean animal protein such as beef tenderloin, skinless chicken breast and pork loin; low-fat dairy products, such as Greek yogurt; and beans and lentils that not only provide good protein but also fiber to help regulate gut health.
Calcium and vitamin D are two very important nutrients in the aging process. They play a role in maintaining bone mass and supporting the immune system. Meeting daily requirements can be achieved 100% through the diet by including low-fat dairy such as yogurt and cottage cheese, as well as non-dairy sources like fortified orange juice and breakfast cereals.
Staying active as you age
Older adults may benefit from an active lifestyle combined with a healthy diet to slow natural age-related muscle loss. Resistance and strength training can increase muscle strength, improve functional ability, and reduce the risk of falls by improving balance and coordination. Physical activity is also associated with a lower risk for dementia.
Low-impact endurance exercises are good for maintaining heart health while engaging in weight-bearing exercises can slow the rate of bone loss. For adults over age 65, the World Health Organization recommends at least 150 minutes a week of moderate-intensity aerobic physical activity.
Find activities you enjoy and make them a part of your daily routine. Exercise does not need to be structured in a fitness center but can be as simple as walking, gardening, swimming, cycling, playing golf, or participating in yoga or tai chi.
Eating right and staying active is essential to the aging process. Consuming a well-balanced diet full of fruits, vegetables, whole grains and dairy while also exercising at least 3 days per week, is vital in maintaining good health and disease prevention.
