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Useful Diet Suggestions for People above 50

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Health articles say that older adults must consume a balanced nutritional regime. This is a very effective piece of advice. You need to be careful with the food you eat. Otherwise, it may be difficult to avoid medical disorders such as hypertension, diabetes and plumpness. Healthy eating is the buzzword. It is simply a matter of how to achieve this target.

Appropriate Dietary Plan


The rule is not to skip these three major meals – breakfast, lunch and dinner. If you skip meals, it causes lack of energy, drop of sugar levels, irritability, and low metabolism. Eat the right food. The most healthy breakfast includes bread or cereals high in fiber; fresh fruits; vegetable omelet; or, oatmeal with honey and some nuts. At noontime, try some lean meat; chicken salad with black beans; or, stewed veggies with whole wheat pasta. Dinner does not have to be heavy. You can have grilled fish; sweet potatoes; or, grilled pork plus vegetable salad. Salads are alright provided these are full of fiber and not foods with too much fats, salt or sugar content.

The problem with old folks is their slower metabolism or conversion of food and water into energy. In short, seniors gain more weight because they burn fewer calories which can be compounded by becoming less physically vigorous. The senses also deteriorate as you age. The taste buds become bland as a result. Use more herbs and healthy cooking oils to avoid too much salt or seasoning. Choose natural sweeteners like honey in place of sugar. Prescription medicines can also produce side effects. Consult the doctor on how to tackle these by-products.

The digestive system of the elderly also slows down. This translates to production of less saliva and useful acids in the abdomen. The body finds it hard to process vitamins and minerals like Vitamin B or folic acid. This is vital in maintaining mental sharpness, memory and blood circulation.

Lifestyle Considerations and Undernourishment

healthy-fruits-health-apples-mediumThe elderly must cope with significant changes in everyday life. The thought of being alone can affect their appetite considerably. It can become worse once depression sets in. The good news is this can be addressed by socializing with neighbors or acquaintances. Weekend get-togethers can break the boredom and make life more pleasant for old people.

Undernourishment can be a major problem for old men and women. This is the result of excessive dieting; deficiency in nutrients and vitamins, and digestive issues that happen as one becomes older. The condition can bring about depression, exhaustion, shaky immune system, lung disorders, and cardiovascular issues. To combat malnutrition, it is essential to eat food with nourishing substances. Consume wholesome refreshments between regular meals and tasty foods. Drink a lot of water daily. Seek advice from a medical specialist if things get worse.

Eat in the company of other persons if possible. It may take time to adjust but the effects will be positive in the long-term. Ask your relatives, children and grandchildren or even close friends to visit on a regular basis. Make new friends among neighbors, adult facilities and senior centers.

Eating Healthy as You Age: Nutrition and Diet Tips

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There are many benefits of eating healthy for adult over fifty; these include resistance to disease and illness, increased mental alertness, faster recuperation times, higher energy level, and better management of severe health problems. When a person age, eating healthy can be a key factor to a positive prospective and keeping yourself emotionally balanced. However, healthy eating does not have to be all about dieting and sacrifices. At any age, eating healthy must be all about creativity in the kitchen, colourful, fresh food, and eating with family and friends.food-healthy-flying-kitchen-medium

“You are what you eat.” Always remember this old saying and make it your motto. Taking in a diverse colour of fruits and vegetables, lean, protein, and whole grains will make you feel vibrant and healthy from inside out.

Live stronger and longer. Good nutrition will keep bones, muscles, and the rest of the body strong. Eating food rich in vitamins improves immunity and prevents toxins that cause illnesses. Having a well balanced diet can lower the risk of heart disease, high blood pressure, stroke, diabetes, cancer, bone loss and anemia. Additionally, eating sensibly include ingesting fewer calories but more on nutritious food that keep your weight in check.

Sharpen your mind. Significant nutrients help the brain to function well. Eating a variety of bright coloured fruits, leafy vegetables, and fish & nuts rich in omega-3 fatty acids will increase focus and decrease the chance of Alzheimer’s disease. Digesting food rich in antioxidant can also improve memory and mind alertness as you grow old.

Feel better. Healthy meals offers added energy and can make you look better, boosting your self-esteem. It is all connected, if the body feels great, you’ll feel happier inward and it shows in your outward appearance.

Eat wholesome food. Once you get used to eating nutritious food, you’ll feel slow & sluggish by the time you eat less of it. Here are some tips to make healthy eating a habit:
Avoid salty food to prevent high blood pressure. Choose food which has low sodium and season meals with herb and spices that are much better than salt.

Love good fats. Enjoy the rewards of monosaturated fats found in avocado, walnut, salmon, flaxseed, and olive oil. This kind of fat controls bad LDL cholesterol levels while increasing good HDL cholesterol levels.

Avoid bad carbohydrates. These are foods like white flour, white rice, and refined sugar that undergone process where bran, fiber and including nutrients are stripped off. Bad crabs are digested quickly causing short-lived energy and spikes in the level of blood sugar. To have stable insulin level and long lasting energy, eat whole grains, fruits, beans, and veggies which are sources of good carbs.

Look for hidden added sugar. There are many food that has added sugar like canned goods, pasta sauce, instant food, and fast food. Look at the labels for other terminologies for sugar like corn syrup, brown rice syrup, molasses, cane juice, sucrose, fructose, maltose, or dextrose. Choose fresh veggies. Choose sugar-free or low-carb food like pasta, tortillas, bread, and ice cream. Also avoid unnatural sweeteners. It is healthier to sweeten your drink and dishes with honey or fruit juice and whole fruit.

Cook smart. Veggies are best prepared through sautéing in olive oil or steaming, preserving all nutrients. Avoid boiling since it drains all the nutrients.

Common Diseases of the Elderly: How to Avoid Them

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Here are some ways aged people can prepare for the common health issues they may encounter.


Obesity is associated to diabetes, cardiovascular disease, cancer, and high blood pressure. As you grow heavier, the risk for the disease increases. Adults ages 65 – 74 are overweight due to inactivity or mobility. Also, women in menopause accumulate fat at the waist & hips and the men at the gut. Fight obesity by regular exercise, reducing alcohol and calorie intake. Additionally, you must totally eliminate trans fat but increase healthy fat intake like omega-3 fatty acids. Also, avoid sweetened food and eat naturally prepared food instead.


Arthritis in the knees is caused by wearing high heels over the years and having injuries from playing sports. To prevent this, avoid overuse, do regular exercise instead of going on weekend spurts, manage your weight and if you feel pain, stop.


This disease affects around 44 million adults over 50, women in general. Treatment and healthy behaviour can minimize the condition or can prevent it. Stop smoking, decrease alcohol intake, have plenty of calcium, and avoid sodas. The body maintains calcium, and if fail to have enough of it from our diet, it will come out from the bones. Also, it’s important to get enough sunshine vitamin and weight-bearing exercise.

Cardiovascular Disease

Cardiovascular disease, known as the heart disease affects 1/3 of men & women ages 45 – 54, and the incidence elevates as you age. Switching to a healthy lifestyle can lower down the risk of this disease – manage your weight, don’t smoke, do regular 30 minute or more exercise, eat low-fat fiber-rich diet. If you already have high blood pressure, you must get it under control. With your physician, choose medications that are right for you. Also, limit your salt intake. Avoid eating fast food and other prepared food for they’re loaded with salt. As much as possible, eat food which is prepared naturally.

Vision & Hearing Loss

Cataract, muscular degeneration, glaucoma and diabetic retinopathy are known age-related eye diseases which affect adult ages 40 and older. What can help in reducing loss of vision caused by degeneration is eating food rich in antioxidant and taking eye health supplements. You also need to have a regular eye exam including glaucoma screening. This disease can possibly be arrested, however when loss of vision is caused by glaucoma, vision can no longer be restored.

Incidence of hearing loss elevates with age. Most of 45-65 aged people have hearing loss. It’s common to older adult to have high-frequency hearing loss which is made worse by our lifestyle. People ages 40-50 who still goes to rock concert and those who work at a noisy environment like the factories and airports have high risks of having hearing loss. Here’s a good advice to prevent this disease: do not use ear buds and earphones and keep the volume of your gadgets at low level.

7 Early Signs of Alzheimer’s Disease

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Alzheimer’s disease is a brain syndrome that results in a slow decline in our memory, as well as our reasoning, and thinking skills. There are a number of early symptoms and signs that serve as a warning. Different people may experience one of more of these symptoms in various degrees. It is advised that you see your doctor if you notice any of the following:

Memory Loss That Disarrays Everyday Life: The most prevalent sign of Alzheimer’s is memory loss, specifically forgetting some recently learned information. This may include failure to remember important dates and events; asking for the same information or instruction over and over; and an increase in the need to rely on memory aids. But note that forgetting names or appointments but remembering them later is a typical age-related change.

Difficulties in Planning and Solving Problems: Some people could experience changes in their capability to create and follow a plan. They may be struggling with following a familiar recipe or tracking regular monthly bills; or may experience difficulties concentrating and they may take a longer time doing things than before. Committing infrequent errors in balancing checkbook, for example is a typical age-related change.

Hardship in Executing Familiar Tasks at Home, at Work, or When at Play: A person with Alzheimer’s finds it difficult to complete common day-to-day tasks. Often, that person may have trouble driving to a usual location, supervising a budget at work, and difficulty remembering the rules of his or her favorite game.

Disorientation with Time and Place: A person with this brain disease may lose track of dates, seasons of time, and the passage of time. He or she may have difficulty understanding something if it is not happening often. Usually, he or she may not remember where he or she is or may forget how he or she got there. Getting disoriented about the day of the week but later figuring it out is an age-related change.

Difficulty Understanding a Visual Image and a Spatial Relationship: In some cases, a vision problem is a sign of Alzheimer’s. A person may have trouble reading, judging distances and determining colors and contrasts. This can become a serious concern with driving. Changes in vision that are related to cataract are a typical age-related change.

Retraction From Work and Social Life. Some people with Alzheimer’s disease may start to withdraw from leisure or hobbies, social activities, work projects, and sports. They may have difficulty keeping up with their favorite sports team or forgetting the mechanics or rules for their favorite games. They may also become non-sociable because of the changes they are going through. Feeling weary at home, work, and social activities are typical age-related changes.

Changing Mood and Personality: The mood and personality of a person with Alzheimer’s may change. He or she may become confused, depressed, suspicious, anxious, and fearful; and become easily upset at work, or while with family and friends, or in places where he or she is out of his or her comfort zone. Creating very specific ways of doing things and becoming easily irritated when disrupted with a certain activity are typical age-related changes.

Suggestions for Healthy Living in Your 70’s and Beyond

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A progressive change related to the passing of time is the best definition of aging or becoming older. When you reach your 70’s, some physiological changes can occur that may prevent life from being what it was when you were young. It’s a good thing there are many things you can do to improve your health and decrease the risk for physical or mental disability as you age.

Research claims that people are most likely to live about 10 years longer than their mother or father. And, you are likely to live even healthier and longer too!

Although you may not be able to control everything that can affect your health and longevity as you get older, many are in your hands. Here are some suggestions on how you can have a longer, healthier life:

  1. Develop healthy lifestyle choices—do not smoke, eat proper diet, observe good hygiene, and learn to reduce stress in your life.
  2. Be optimistic- develop a positive outlook in life.
  3. Stay active- both physically and mentally.
  4. Observe safety precautions.
  5. Have a regular check up with your heath care provider; follow recommendations for preventive measures and screening.

Also, keeping and always remembering your sense of purpose in your golden years is one of the most important things you can do to stay healthy. You can achieve this by keeping connected to people, the community, and to those who love and care about you. But this is not always easy, particularly in a community that most often than not, views the elderly as a burden.

Pay a visit to your local senior centre. Get along with at least one person, a family member, a friend or a neighbour every day. You can volunteer in your community, join a club, discover a new hobby, or attend local event.

As you get older, you are likely to encounter emotion trauma related with a loss – the death of people very close to you like your spouse, family members or friends; the loss of your own health and your independence. For seniors dealing loneliness due to multiple losses may lead to a decreased investment in life, particularly when combined with other issues like financial problems. Here are some suggestions on how to deal with these challenges:

  1. Be thankful. Learn to appreciate and enjoy life. Do not take people for granted.
  2. Express and acknowledge your feelings. Talk to a family member, friend, and/or a health care professional. Write your thoughts on a journal or join a support group.
  3. Increase your spirituality.
  4. Learn to accept that there are things that are out of your control.
  5. And keep a good sense of humour.

Aging is not always easy or pleasant. But it can be. Sometimes it’s just a matter of choice. Choose to be healthy. Choose to be happy.