Optimal Nutrition for SeniorsPoor Nutrition Means Poor Retirement.What good is retirement without feeling good? I can win the lottery, have my house paid for, 401-k bursting, and if I am ill, or undernourished, no amount of money brings back zest.Great news about zesty health though, I can make a huge amount of positive difference in my own well-being by managing some very basic tools, in particular, my nutrition. My body is designed to heal itself if given the necessary nutrients. (No more processed foods, unless you really want to sell one on those kidneys!) Call it all-about-excellent-retirement-by-spinach. If I eat for nutrition, I will feel better, and live thoroughly. If I neglect my nutrition, including vitamins, minerals, fiber, phytochemicals, glyconutrients, antioxidants and water, I open the door to chronic or acute disease or loss of faculties. (In fact, a recent study at the University of New Mexico indicates that the brain gets better with age, because the brain continues to produce white matter, which allows the grey matter to interact, until age 45 or so.) For example, what role does diet play in memory enhancement? What you eat makes a definite difference in your ability to process and recall information. Antioxidants, for example, touted for their overall immune-boosting properties, are also key brain boosters, because they improve the flow of oxygen through the body by fighting free radicals. Eating foods that are rich in fiber and nutrients also helps you resist and combat disease that can affect your memory. Some of the best Vitamin C-rich, memory-enhancing fruits and vegetables include: cantaloupe, black currants, blueberries, sweet potatoes, asparagus, and kale. Add red foods to your diet, which not only contain beta-carotene (a precursor of Vitamin A) but also stimulate, strengthen and increase body temperature and circulation, which increases energy. Red foods affect your muscles, adrenal glands, bladder, lower limbs, spine and reproductive center, making them ideal for combating fatigue, fever, colds, etc. For the men reading this, lycopene, a phytochemical found abundantly in the skin of vine ripened tomatoes, is an incredibly potent prostrate cancer fighter. Psychologically, red foods ease depression, promoting a positive attitude, which aids memory. Key red foods include: watermelon, strawberries, cherries, tomatoes, red cabbage, radishes, Good oils, such as olive and flax, also appear to buffer our brain (which is composed of fat) against memory loss. B vitamins are similarly critical.
What are Some Guidelines to Eating NutritiouslyHealthy eating is an opportunity to expand your range of choices by trying a variety of foods—especially vegetables, grains, or fruits—that you don't normally eat.A healthy diet doesn't have to mean eating foods that are bland or unappealing. Healthy eating and being physically active are keys to a healthy lifestyle. You may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis and certain cancers, and increase your chances of living longer. What are the benefits of a healthy diet? A healthy diet is one of the most important ways you can maintain an active lifestyle and protect against health problems. Healthy eating increases energy, improves the way your body functions, strengthens your immune system and thwarts weight gain. A healthy diet helps you: Meet your nutritional needs. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies. Non-nutrients, such as fiber, are also necessary to a healthy diet. Prevent and treat certain diseases. Healthful eating can prevent the risk of developing certain diseases such as cancer and heart disease. It is also helpful in treating diabetes and high blood pressure. Following a special diet can reduce symptoms, and may help you better manage an illness or condition. Enjoy life. Food is the mainstay of many social and cultural events. Not only does it provide nutrition, it helps facilitate connections between people. Cooking fresh, healthy meals can also be an enjoyable way to spend time, either on your own or with others.
Feel energetic and manage your weight. A healthy diet can help you feel better, provide you with more energy, and help you fight stress. Don't skip meals. Plan your daily meals and snacks. For healthy eating, if your weight is normal, enjoy three meals and two additional snacks if you're hungry in between mealtimes. Learn simple ways to prepare food. Healthy eating doesn't have to mean complicated eating. Keep meal preparation easy, eat more raw foods such as salads and vegetable juices, and focus on the pleasure of eating healthy food rather than the calories. Two powerful and simple nutrient delivery systems are smoothies and juicing. Avoid eating more sugar. If you feel tired in the afternoon, reach for fruits, veggies or a high protein snack rather than sweets, which actually rob your body of energy.
Listen to your body. Stop eating when you feel full. This will help you remain alert, relaxed and feeling your best.
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