Healthy Aging
Celebrating Healthy Aging Month
Did you know that as you age, your nutrition needs may change? September is healthy aging month, so it is the perfect time to talk about how best to support our health as we age and how to prevent some of the negative changes associated with aging. There are two ways to look at aging, chronological age (the number of years we have been alive) or biological age (the impact of epigenetics or lifestyle choices, on aging). Biological age, which some refer to as physiological age, is what we have control over. We can t change how long we have been alive, but we can change how our bodies age.
Few Key Nutrition Recommendations for Healthy Aging
Hydration
A minimum of 1.5 liters daily for all adults can be used as recommendation, unless there are constraints such as renal or congestive heart failure. Factors that contribute to reduced fluid intake include decreased sense of thirst in older adults and incontinence concerns.
Functions of water in the body
Carries nutrients to the cells
Is involved in urine production and removing waste from the body
Flushes bacteria from the bladder, prevents UTI
Prevents constipation
Maintains blood pressure
Maintains clear cognition
Supports normal heart and muscle functions
Helps with thermoregulation
Improves exercise performance and energy
Tips to stay hydrated
Fill a reusable water bottle daily
Make water infusions with fruit, vegetables and/or herbs for a burst of flavor
Limit caffeine to 250 mg daily (2 3 cups of coffee)
Find hydrating beverages that you enjoy
Enjoy plenty of fruits and vegetables daily that are high in water
Limit alcohol – even small amounts have a diuretic effect
Protein
Adequate protein is essential for overall health, as it is required for every cell in our bodies. Research shows older adults that consume more are less likely to become functionally impaired. For an individual that weighs 150 pounds, that would be a protein intake of 68 – 82 grams per day.
Nutrients to Keep on Eye on as We Age
Calcium & Vitamin D
Calcium and vitamin D needs increase as we age, so eating more calcium and vit D-rich foods can help maintain bone health. Sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages. Foods rich in calcium include fortified cereals and fruit juices and dark green leafy vegetables.
Vitamin B12
As we age, it can become more difficult to absorb B12 due to decreasing stomach acid production. It is a good idea to have this measured on blood work, and ask your doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement.
Fiber
Older adults should aim to include high fiber foods daily to help keep bowel function regular, prevent cardiovascular disease and even prevent type 2 diabetes. Older adults tend to eat less in general, so keeping an eye on adequate fiber intake is important.
Omega-3 Fatty Acids
Omega-3 fats from fatty fish like salmon, and ground flax seed and walnuts are cardioprotective and neuro protective. Omega-3s from seafood can help reduce blood pressure, reduce blood clotting, and decrease risk of stroke and CVD. Studies also show DHA and EPA have beneficial effects on mood disorders, and neurodegenerative disorders like Alzheimer's.
Recipe
Salmon Pecan Cakes
Ingredients:
1 3⁄4 cups pecans
1 can (7.5 ounces) wild salmon, drained
2 eggs
3 small scallions, chopped
1 small celery stalk, chopped
1 tablespoon extra-virgin olive oil
1 tablespoon lime juice
1⁄2 teaspoon sea salt
1 pinch paprika
Directions:
Preheat oven to 350° F.
In a food processor, grind pecans to a fine texture.
Tr Add remaining ingredients to food processor, and pulse to combine.
Remove mixture from food processor, and separate into eight medium patties. Place on a lightly oiled baking tray, and bake until golden, about 25 30 minutes.
Serve with vegetables of your choice. Enjoy!
Spices & Herbs
Looking to add some variety and flavor to your meals? Take a walk down the spice aisle at your favorite grocery store! Trying different herbs and spices is a great way to introduce new flavors and maybe even boost the nutritional benefit of some of your dishes.
Spices and herbs have played an important role in our history and have long been revered for their benefits and usefulness – flavoring food, preserving food and medicinal properties.
Like all plant foods, spices and herbs are a source of many beneficial phytochemicals. Although we often do not use them in quantities large enough to get all the health benefits from the phytochemicals; adding spices and herbs can still be beneficial.
Many of them have anti-inflammatory and antioxidant properties. Some spices have been shown to help lower blood sugar, while others have been shown to help lower cholesterol and triglycerides. Adding spices and herbs to your dishes instead of salt is a great way to add flavor and reduce your sodium intake.
When purchasing dried spices and herbs, choose high quality brands that you trust. Date and label your spices and use within one year or freeze them. Dried spices and herbs will lose flavor over time.
Dried spices and herbs can be a source of food borne illness. If you are worried about food borne illness or are at high risk (elderly, very young, or immune compromised) heat or toast your spices before use. Not only does this help to kill bacteria it may also enhance the flavor.
Try adding fresh herbs to salads, grain bowls or use as sandwich toppers. Add a variety of dried spices to vegetables before roasting to liven up your favorite veggie side dish.
