Everyone knows that ageing is inevitable but we can make it happier and healthier. Nutrition is of high importance when it comes to health in old age. Thus if you eat food that ruins you it will hardly make you feel well. But if you know what to eat you can be healthy and strong even when all your peers look and feel too old.
To keep memory in good condition olive oil can be helpful. Olive oil contains oleocanthal that works to slow down changes in the brain that lead to Alzheimer’s. Researchers believe that this substance will soon become a key ingredient in medicines designed to combat the disease.
It is a fact that Alzheimer’s disease occurs when a protein called ADDL attacks brain cells. And oleocanthal in olive oil is capable of changing ADDL in a way that makes it harmless.
Besides, oleocanthal is already used as an anti-inflammatory and is thought to protect against heart disease by raising levels of ‘good’ HDL cholesterol and lowering levels of damaging LDL cholesterol.
Cconclusion: Use olive oil instead of your regular cooking oil.
When person ages his bones become fragile and are prone to frequent breakages. To prevent that one should consume foods with high amount ofvitamin D.The vitamin plays a key role in keeping bones and muscles strong.
The easiest way to get vitamin D is to go under the sun but it turns out to be a bit complicated to have anough of sunbathing. So, eating products containing plenty of vitamin D is necessary. These products are: eggs, oily fish and animal liver.
The research at Harvard showed that Vitamin D supplements when given to 10,000 people over a period of 30 years lead to 20 per cent fewer falls and fractures.
One of the main roles of Vitamin D is to help fix calcium in bone,’ says Elisabeth Weichselbaum, nutrition scientist at the British Nutrition Foundation. ‘One of our main sources is sunlight and most of us don’t get enough.’
Conclusion: Include foods rich in vitamin D, such as oily fish and eggs, in your diet.
Oily fish is good at keepinmg one’s cardiovascular health too. Fish oil contains Omega-3 fatty acids which help to reduce the risk of heart disease and heart attack and to prevent furring up of the arteries.
American Journal of Respiratory Care published the results of the study of more than 10,000 patients who proved to be less prone to declines in heart function thanks to a daily 2g dose of fish oil in their diet. Even those who had already suffered a heart attack told that daily fish-oil supplements reduced cardiovascular death by 30 per cent.
A wealth of evidence shows fish oil can help heart health in the elderly,’ says Weichselbaum. ‘It also plays a role in protecting against other age-related conditions such as joint pain, immunity and cognitive decline.’
Conclusion: Eat oily fish such as herring, salmon, mackerel and tuna twice a week.
Fibre is useful for digestion. Make it a rule to eat as many fibre-rich foods as you can.
Dietary fibre encourages regular bowel movements and protects against problems such as constipation, diverticulitis and an irritable bowel, all of which can worsen with age,’ says Weichselbaum.
Fibre will be wholesome in other areas as well. ‘It helps keep cholesterol levels healthy and balances blood sugar so has a protective effect against heart disease and diabetes,’ she adds.
And fibre can protect from bowel cancer.
Conclusion: Opt for wholefood rather than refined or processed food. Have lots of wholegrain breads, brown rice, nuts, seeds, vegetables, fruit and pulses.
Meat is esential for keeping people strong. Studies show that older people suffer from debilitating muscle loss because they have too little protein rather than their age influence. And this was proved by the research that involved adding protein-rich meals to the diets of those aged over 50. In the result their muscle synthesis increased by 51 per cent.
Between 16 and 27 per cent of older adults eat less than the recommended daily allowance of protein yet we discovered that they really benefit from eating proteinrich foods,’ says Professor Douglas Paddon Jones, who led the study.
The doze of protein recommended by dieticians for older adults is 1 to 1.25g per kg of body weight.
Conclusion: Eat protein from fish, pulses and eggs.
Immune system suffers significantly as people get older but garlic can help a lot. Just add lashings of garlic and herbs to stews, salads and soups. This will prevent you from getting infected so easily. A recent study found daily garlic supplements reduced the risk of catching a cold by more than half.
Garlic is so good because it contains the active molecule allicin that generally acts as an antibiotic against a range of bacteria and viruses. It can combat gastrointestinal infections as well as H. pylori, the microbe that causes stomach ulcers.
Conclusion: Add garlic into as many meals as possible.
And of course many old people have problems with their eyes. To prevent those one sould consume fruit and leafy greens: carrots, melons, tomatoes, red peppers, blueberries and aubergines.
Eat dark leafy greens such as spinach, chard, kale, broccoli and Brussels sprouts as they are rich sources of two pigments – lutein and zeaxanthin – used by the retina at the back of the eye for clear vision.
And add Vitamin C into your diet. Vitamin C reduces the risk of developing cataracts by 77 per cent.
Conclusion: Have a 100g serving of leafy green vegetables every other day. Eat lots of fruit. And eat Broccoli and red peppers raw in salads or steam those, they are also good Vitamin C sources.
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