Healthy Eating: The Key to Healthy Aging

As we navigate the vibrant season of spring, it’s the perfect time to focus on rejuvenating our health and well-being.  Today, I want to talk about a crucial aspect of aging gracefully: the link between healthy eating and overall healthy aging.  Recent studies have highlighted how our dietary choices can significantly impact our cognitive health and longevity.

Our brains and bodies are intricately connected, and what we eat plays a vital role in maintaining cognitive function as we age.  A balanced diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce the risk of cognitive decline and promote brain health. Incorporating foods like leafy greens, berries, nuts, and fatty fish into your meals can provide the essential nutrients for optimal brain function.

In our senior years, individuals should focus on nutrient-rich whole foods, prioritizing protein, fiber, and essential nutrients like calcium, vitamin D and B12, while limiting added sugars, saturated fats, and sodium.

Eat more whole foods, and limit processed foods.

Whole foods are foods that are close to their natural state when you purchase them; they are either minimally processed or not processed at all.  These foods tend to be more satisfying and richer in vitamins, minerals, fiber, and antioxidants compared to processed foods.  They also have a lower glycemic load, meaning they cause a slower increase in blood sugar levels compared to processed foods.  This helps you maintain steady energy levels while reducing tour risk of insulin resistance and type 2 diabetes.

Some examples of whole food include:

·      Fruits and vegetables (fresh, frozen, unsweetened dried)

·      Meat, poultry, and seafood

·      Nuts, seeds, and beans

·      Whole grains (brown rice, quinoa)

·      Plain yogurt

·      Eggs

Processed foods undergo cooking, roasting, grinding, separation, boiling or pasteurization to make them safe to eat, cheaper to produce, or shelf stable. They are designed to be tasty, convenient, and visually appealing.  That’s why processed foods are often high in salt, sugar, starches, refined grains, and preservatives as well as artificial colors and flavorings. These additives can have negative effects on health, such as increasing inflammation and raising the risk of obesity, heart disease, and other chronic conditions. Processed foods also tend to be low in nutrients and high in calories.

Some examples of processed foods include:

·      Breakfast cereals

·      Packaged bread and bakery goods

·      Canned fruits and vegetables

·      Frozen dinners and meals

·      Instant noodles and pasta meals

·      Jarred pasta sauces and condiments

·      Pre-packaged desserts and dessert mixes

·      Soda and sugary drinks

·      Packaged soups and broths

·      Bottled salad dressings and marmalades

·      Frozen pizzas and pizza rolls

·      Granola bars and protein bars

·      Instant coffee and flavored coffee drinks

·      Packaged snacks such as chips, crackers, and pretzels

·      Deli and processed meats like bacon and sausage

·      Cheese spread and processed cheese slices

This is quite the list! Unfortunately, it is what we eat! It takes effort to restructure our eating habits.

This following list gives a more detailed look at healthy eating for seniors.

Key Food Groups and Nutrients

Protein:

Seniors need adequate protein to maintain muscle mass, which tends to decrease with age.

·      Good sources: Lean meats, poultry, fish, eggs, dairy, beans, lentils, and fortified soy products

Fiber:

Important to digestive health and can prevent constipation and potentially lower the risk of heart disease and type 2 diabetes.

·      Good sources: Fruits, vegetables, whole grains, and legumes.

Calcium:

Essential for strong bones and teeth.

·      Good sources: Dairy products (milk, yogurt, cheese), fortified soy alternatives, and leafy green vegetables.

Vitamin D:

Helps the body absorb calcium and is important for bone health.

·      Good sources: Fatty fish, fortified milk and cereals, and sunlight exposure.

Vitamin B12:

Important for nerve function and red blood cell formation.

·      Good sources: Animal products (meat, fish, eggs, dairy), fortified foods (breakfast cereals), and supplements.

Potassium:

Helps maintain healthy blood pressure.

·      Good sources: Bananas, sweet potatoes, spinach, and other fruits and vegetables.

Fruits and Vegetables:

Provides vitamins, minerals, and antioxidants.

·      Focus on: A wide variety of colors to ensure a broad range of nutrients.

Whole Grains:

Provide fiber and other nutrients.

·      Examples: Oatmeal, whole-wheat bread, and brown rice.

Healthy Fats:

Include Omega-3 fatty acids, which are beneficial for heart and brain health.

·      Good sources: Oily fish (salmon, tuna, mackerel), nuts, seeds and olive oil.

Foods to Limit:

·      Added sugars: can contribute to weight gain and other health problems.

·      Saturated Fats: Found in fatty meats and some dairy products, can raise cholesterol levels.

·      Sodium: Excessive intake can lead to high blood pressure.

These lists are great and give you a lot of information in a short format.  It does become difficult to put all this information in a workable plan.  My recommendation is to gather information on the MIND Diet.  It is a combination of the Mediterranean diet and the Dash diet and is approved for your heart and brain health.  I recently bought Mind Diet for Beginners by Kelli McGrane, MS, RD.  I have written about the importance of nutrition for brain health, and I knew all the components.  However, I didn’t know how to put it together to prepare healthy, tasty meals.  This book has “85 Recipes and a 7-Day Kick-Start Plan to Boost Your Brain Health”.  It is what I needed to optimize the nutritional component of my brain health program, and I didn’t have to figure it out on my own. This book is available on Amazon.

Nutrition will continue to play a bigger role in brain health and longevity. If these nutritious foods are not familiar to you, become creative and start to introduce them into your diet.  Your brain and body will be grateful.

Reference:

National Council on Aging. (February 28, 2014). 6 Healthy eating habits for older adults. Retrieved from https://www.ncoa.org/article/6-healthy-eating-habits-for-older-adults/

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