Despite what many people in our society may say, getting old is a beautiful thing. There are many ways to embrace aging, be confident in it, and ensure that you age in the healthiest way possible.
One of the best ways to age healthy is to eat foods rich in helpful nutrients. Although food is not the only factor in your health as you age, it is one of the most important. To learn more about how we can incorporate healthy eating habits to slow the aging process, we spoke with a few expert dietitians.
Keep reading to learn more, and for more healthy eating tips, check out The 6 Best Vegetables You Should Eat Every Day.
One of the ways you can take care of your health throughout the aging process is to take care of your bone health.
“A strong skeleton is more resistant to bone fractures which can slow you down and make you feel older than you are. Bones need adequate amounts of protein, calcium, vitamin D, magnesium, potassium and other nutrients. For this reason, low-fat dairy foods, fruits, vegetables, legumes, nuts and seeds contribute to bone health,” says the dietitian. Neighborhood Elizabeth, MS, RDNco-author of The Menopause Diet, A Natural Guide to Hormones, Health and Happiness.
Protein is one of the most important nutrients you can have for healthy aging, but many people don’t get enough of it on a daily basis.
“After age 60, the body finds it harder to use protein, and experts recommend eating more of it than before. Consuming enough protein as part of a balanced diet helps you build and maintain tissues muscle while doing resistance exercises.Muscle helps you look toned, burns more calories than fat tissue, and helps you stay active and energized.Most people need 25-30 grams of protein at every meal and should include protein in snacks to meet their needs,” says Ward.
Seafood, especially fatty fish like salmon or mackerel, is extremely beneficial for healthy aging.
“Seafood is rich in protein, vitamins, minerals, and omega-3 fatty acids. Omega-3 fatty acids are healthy fats that support heart and brain health by helping to keep arteries clear. 3 are also necessary for good vision,” says Ward.
Along with seafood, avocados also provide healthy fats and can be helpful for those who can’t get their healthy fats from fish!
“Avocados are high in ‘good for you’ fats (monounsaturated fats), which help reduce blood sugar spikes when incorporated as a balanced meal or snack with other foods. The monounsaturated fats found in avocados are also good for the heart because they lower LDL, or “bad” cholesterol, while increasing HDL, the “good” cholesterol.In addition, avocados are a rich source of potassium, which contributes to the electrolyte balance and lowers blood pressure,” says a dietician. Rachel Fine, Dt.P.owner of To The Pointe Nutrition.
Eating enough fruits and vegetables every day is a crucial part of slowing down the aging process.
“Eat well-balanced meals every day with plenty of fruits and vegetables. A healthy diet will help you control your weight, reduce stress on your heart (which can cause high blood pressure), build strong bones (which helps prevent osteoporosis), improve digestion and boost immunity against pathogenic bacteria,” says the dietitian. Janet Coleman, Dt.P. with The Consumer Mag.
And finally, incorporating flax or chia seeds into your diet can also help the aging process.
“Seeds such as flaxseeds and chia seeds can help with heart and brain health, but can also help maintain healthy skin due to their high alpha-linoleic acid content,” says one dietitian. Vandana Sheth, RDN, CDCES, FANDauthor of My Indian Table: Quick and Tasty Vegetarian Recipes.
#Simple #Ways #Slow #Aging #Dietitians #Eat