How to eat in your 60s and beyond
It’s an unfortunate fact that the older you are, the more likely you are to develop a chronic ailment. Cardiovascular disease, high blood pressure, diabetes, arthritis and others are all common in this age group-so you may need or want professional help tailoring your diet at this stage. Low-salt, nutrient-rich foods are essential for your continued good health.
Memory loss and depression can also become problems as we age, so try to boost your intake of foods with omega-3 and -6, such as nuts and seafood, as these have been shown to help combat both. Omegas also reduce the risk of cancer and Alzheimer’s disease.
More than ever, you need to protect your bowel health: Eat yogurt regularly and maintain a high-fibre diet.
Ideal foods for you now
Blueberries: This fruit, packed with antioxidants, is great for circulation and for healthy brain function.
Fish: Omega-3s found in fatty fish can help maintain healthy brain cell activity, and lower the risk for heart disease as well as depression.
Macadamia nuts: They are excellent for preventing high cholesterol, and are full of antioxidants.
Spinach: It is one of the highest sources of lutein, an antioxidant that can help stave off macular degeneration, a leading cause of visual impairment.
Cheese: Dairy foods are packed with nutrients, and are great for helping to maintain bone health.
Mistakes to avoid
• Eating too much salt Your sense of taste deteriorates as you age, but adding too much salt to compensate will raise your blood pressure.
• Not drinking enough water and not eating regularly enough You may not feel as thirsty as you age, but you still need regular fluids to help maintain good mental cognition and bowel health.
• Not getting exercise outside Exercise is important at any age and if you stay inside too much, your vitamin D levels will be compromised, which affects bone health.
• Eating too much saturated and trans fat These “bad” fats make your circulation sluggish and affect brain function. And nobody wants that-at any age!