As your age increases, your body will also go through numerous changes. Because of this, it’s important to make certain dietary changes to stay healthy. Different people will need different diets depending on their personal health concerns, their specific age, and their level of physical activity. These healthy eating habits encompass some of the most popular concerns regarding aging, and diet changes that can help combat them.
Keep Bones Healthy
Osteoporosis is one of the most common diseases that affects people over the age of fifty-five. As physical activity slows down, bones grow weaker. Thousands of people every year use their Fanmi phones to contact emergency services because of broken bones, but you should never have to do that if you can prevent osteoporosis before it starts. Certain vitamin deficiencies can put people at a greater risk for poor bone health. Increasing the amount of vitamin D and calcium in your diet can help prevent osteoporosis from taking over your life. Bones will be stronger, and you will be less likely to experience a fracture.
Wonderful ways to get more vitamin D and foods that are full of this vitamin include:
- Exposing Bare Skin to Sunlight. Put on a short-sleeved shirt and go for a walk on a bright, summer day. Sitting in a sunroom or relaxing on the patio are both great ideas as well.
- Vitamin D Fortified Foods. Because vitamin D deficiencies are so common, many companies add extra vitamin D to their foods. Breakfast cereals, milk and orange juice are all known for having more vitamin D in them.
- Eat Egg Yolks. Most people recommend eating egg whites, but that is not a great idea if you need more vitamin D. Instead, scramble the whole egg or split a boiled egg in half to just enjoy the yolk. Devilled eggs are a delicious way to get more egg yolks in your diet.
- Certain Canned Fish. Canned tuna and salmon are both exceptional sources of vitamin D.
There are plenty of mouth-watering foods that are packed with calcium, too. Incorporate some of these foods into your diet for optimal bone health:
- Dairy Products. Milk, cheese and yogurt are known for being full of calcium. Include one of these foods into each meal to instantly get more calcium.
- Powdered Substitute. If you do not care for dairy, mix a few teaspoons of a powdered nutritional drink, such as Ensure, into your favorite recipes to enjoy the health benefits without having to eat dairy.
Fight Fatigue While Improving Memory Loss
Vitamin B12 is important for several things, including helping people feel energetic and maintaining a good memory. Make sure that your body feels great and you can remember important details without having to look them up on your Fanmi phone by adding some of these foods into your diet:
- Specific Seafood. Oysters, clams and salmon will provide plenty of B12. Freshwater seafood has more nutrients than other varieties, such as canned fish, but any of these seafood will still provide you with at least some vitamin B12 no matter how they are processed or packaged.
- Dairy Products. Milk and other dairy products will not give you as much vitamin B12 as seafood, but they will still help fight a B12 deficiency and increase energy levels.
Fiber is Fantastic
Fiber is an essential part of a healthy diet. It promotes a healthy gut, helps decrease bowel problems, such as constipation, and can help anyone achieve a healthy level of cholesterol. It is recommended that men get 38 grams of fiber daily, and that women get 25 grams of fiber daily. Easy ways to reach that daily fiber quota include:
- Oatmeal with Apples. Both oats and apples are wonderful sources of fiber. Simply cook some oats and enjoy the sweet crunch of diced apple with every bite to get a few more grams of fiber.
- Fiber Fortified Foods. Foods that are fortified with fiber are the most popular way to increase fiber intake. Cereals and breakfast bars are common foods that have fiber in them.
- Avocados made headlines as a superfood because of their powerful vitamin and antioxidant properties. They are also full of fiber. Enjoy a nice avocado dip with tortilla chips for better cholesterol.
Stash the Saltshaker
High blood pressure is one of the most common concerns among people in this age group, and salt is one of the reasons why. This food is horrible for both blood pressure and the heart in general. After decades of sprinkling food with salt, it can be hard to stop. Use these tips to cut back on sodium in your diet:
- Hide the saltshaker. Instead of leaving the saltshaker on the table, put it away in the cabinet. The adage out of site, out of mind rings true. It is much easier to resist temptation if you cannot see it.
- Avoid Processed Meats. Processed meats, such as ham and lunch meats, are known for being full of sodium. Avoid purchasing these foods at the grocery store to instantly cut back on sodium.
- Low Sodium Options. Most processed foods are full of sodium because it is used as a preservative. If there is a low sodium option of a food available, purchase that one instead. Opting for low sodium food can slowly decrease your salt intake over time.
- Fresh Foods. Processed food is known for containing large amounts of sodium, but fresh food does not. To drastically cut back on salt, incorporate more fresh foods and vegetables into your diet.
Maintain a Healthy Immune System
As a person ages, their immune system function can begin to decline, resulting in sickness or a general feeling of not being well. Fight fatigue and feel better with these foods:
- Whole Grains. Opt for whole grain options when available. Most grocery stores carry whole grain breads and pasta, such as whole grain spaghetti noodles. If you are not sure whether your local grocer carries whole grain foods, use your Fanmi phone to call them before grocery shopping so that you can get the food that your body needs.
- Fresh fruits and vegetables. Fresh produce has more vitamins and nutrients than its processed counterparts. Skip the canned food aisle and head to the fresh food section to enjoy the amazing benefits that fruits, and vegetables can provide.
- Poultry and Fish. Red meat is known for having health benefits, but it cannot compare to the vitamins and antioxidants that are found in fish and poultry. Enjoy a plate of fresh salmon or lean chicken to give your immune system the boost that it needs.
Turning 55 brings about a world of change. There is planning for retirement, switching to a phone with larger buttons, dietary changes, social changes and so much more. At times, it can be overwhelming. Take changes, including dietary changes, one step at a time to implement them successfully and enjoy a healthy life.