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Diet Keeps Your Aging Body Active In Retirement

Posted by on 3-03-15 in Uncategorized | 0 comments

Bones and muscles change as you age. If you don’t pay attention to their needs, you can find yourself slipping into a sedentary lifestyle. Retirement communities are a good place to get support for eating right. Here are some ways to stay healthy and active into your senior years. Your Changing Physiology The changes in your body are subtle as you age, but if you don’t respond early to the changes, you’ll have a lack of stamina and be prone to muscle and bone injuries. This is because your body’s physiology is slowing down: bones can become brittle because new bone growth doesn’t keep up with the lose of old bone osteoporosis can accelerate the loss of bone even faster than normal your body doesn’t use calcium as efficiently to create new bone muscles loose hydration and are slower to respond muscle flexibility reduces your range of motion These changes leave you vulnerable to bone fractures, and muscle strains and sprains. You can slow down these changes by paying attention to your diet as you get older. Dietary Tips for the Aging Body It can be difficult maintaining a healthy diet when living alone. Retirement communities are a good source of support for eating healthy. You can have your meals prepared for you. Or, if you’re not ready to give up cooking, people are available to help you grocery shop and find the right foods to keep your body in great shape. A good diet for your senior body is one full of the vitamins and minerals that it needs to create new bone and fuel your muscles. Make sure you have good portions of these foods in your diet daily: Dairy – Calcium-rich foods such as milk, cheese, yogurt and cottage cheese give your body the minerals it needs to replace old bone being reabsorbed. Almonds, broccoli and tofu provide calcium if you are intolerant to dairy products. Drink vitamin D–enriched milk as your body needs more vitamin D to utilize the calcium. Protein – Your muscles get a boost from the amino acids in lean meats such as chicken and fish. Small amounts of lean red meat help protein levels in muscle, but only eat lean cuts, as even a little fat will increase your bad cholesterol levels. Beans, seeds, nuts and eggs are other ways to get protein for your muscles without increasing cholesterol. Grains – Choose whole grains over processed for the added fiber and nutrients. Eat whole grain cereals and pasta. Oatmeal is good for getting fiber into your diet. It helps to clean out the intestines of materials that make you feel sluggish and helps you absorb more of the nutrients in the food. Fruits – You get more of the vitamins and fiber from whole fruits than juices. Apples, bananas, melons and berries provide anti-oxidants that improve your immune system. You’ll have more energy over a longer period of time. Vegetables – Broccoli, spinach and kale are full of anti-oxidants. They also provide vitamin D to help your body use calcium to strengthen your bones. Water – Your body will begin to have difficulty regulating fluids, so learn to drink plenty of water at meals and in between. This keeps your muscles hydrated, improves the use of vitamins and minerals, flushes out...

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