Use these tips on healthy aging to live well and live longer. Healthy Aging. How
you ... including more functional foods in your diet. These are foods that can ...
Foods for Health: Living Well, Living Longer Maintaining good health is one of the most important factors of sustaining a high quality of life. Whether you are in your 20s, 40s, 80s or beyond, research shows that individuals who eat a balanced diet, don’t smoke, and exercise regularly lead longer, healthier lives. Making improvements to your lifestyle at any age can help you reduce your risk of chronic disease and improve your overall health. So why wait? Start today to make a difference this year and for the rest of your years! Use these tips on healthy aging to live well and live longer.
Healthy Aging How you choose to live your life can make a difference on how you age from the inside out. Aging can take a toll on many parts of our body including eyes, bones, muscles, heart and mind. Foods and beverages, rich in vitamins and minerals, fiber, whole grains and lean protein, and exercise are what the body needs to maintain good health. You can also promote health by including more functional foods in your diet. These are foods that can provide benefits beyond basic nutrition. Read on to learn more.
Keeping an Eye on Health
Bone Up
Macular degeneration is an eye disorder that damages the center of the eye, or the retina. This makes it hard to see fine details, and limits a person’s ability to read, drive and perform many other tasks. The risk of macular degeneration increases as one ages and this disorder is also the leading cause of blindness in the United States. Studies show that people who consume diets low in fruits and vegetables are at a greater risk of developing macular degeneration. There is strong evidence that shows that the antioxidants present in fruits and vegetables can promote healthy vision. Eating foods high in the phytonutrients (or plant nutrients) lutein (loo-teen) and zeaxanthin (zee-uh-zan-thin) can help to reduce the effects of macular degeneration and cataracts, a clouding of the eye. Vitamins A, C and E are particularly helpful for aging eyes. All these nutrients can be found in brightly colored foods like dark leafy greens, broccoli, oranges, red and green peppers, strawberries, egg yolk, corn, yellow fruits and vegetables as well as many multivitamin supplements. Do your eyes a favor and eat a rainbow of colorful fruits and veggies each day. And don’t just stop with what’s in season. Frozen and canned fruits and vegetables can offer equal nutrition compared to fresh sources.
Bones provide support for your body’s many parts and allow you to move from place to place. They also help protect your brain, heart and other organs from injury. Keeping bones healthy is important at every age, but it is common to lose bone mass as we get older. Exercise and adequate intakes of calcium and vitamin D are vital for bone health, especially for women in their later years. Most of the calcium in your body is stored in the bones. Your bones can lose calcium as you age, which can make them weaker. You can increase your calcium intake by eating at least three servings of low-fat dairy products such as skim and 1% milk, as well as low-fat yogurt and cheese. Other good sources of calcium include salmon, broccoli, cauliflower, beans, tofu, and fortified foods like orange juice, bread and cereal. yogurt and cheese. Vitamin D is needed for your body to absorb calcium. The best source of vitamin D is the sun, exposing your hands and face to direct sunlight for five to 30 minutes two times a week without sunscreen can help you meet your vitamin D intake.
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Vitamin D also is found in foods like egg yolks and mushrooms as well as fortified foods such as milk, cereal and orange juice. Magnesium and phosphorus are also important minerals that help maintain bone health. You can get these minerals from foods such as halibut, tuna, artichokes, grains, nuts and dairy. Start young! Eating foods rich in calcium and vitamin D from birth through adulthood is one of the most important ways to reduce the loss of bone mass and osteoporosis as you age. But it’s never too late to start.
Keep Protein in Mind Maintaining muscle is particularly important as we grow older. Older adults lose muscle mass at a higher rate than younger adults, and as a result, they may be prone to falls and injuries. Eating protein can help maintain muscle mass. Meat, pork, poultry, eggs, fish and dairy products are good animal sources of protein. Choose lean cuts of meat like round, chuck, sirloin, tenderloin and skinless poultry. You can also get protein from plant sources like beans, soy and peas.
Muscle Mechanics Exercise is one of the best ways to build and maintain muscle mass. A moderate exercise regimen can help to improve strength, balance and flexibility, keeping muscles, bones and joints strong. Exercise also is a vital component in maintaining a healthy weight at any age, and it is especially important as the metabolism slows during the aging process. Take part in regular activities like walking, strength training, swimming, dancing, tai chi and gardening. Just
starting up an exercise plan? Find a buddy! Research shows that participating in physical activity with other people helps you stick with it and makes it more enjoyable.
A Smart Heart Did you know that the heart is one of the strongest muscles in your body? It works hard to keep blood pumping to all of your vital organs. Consuming a diet low in saturated and trans fat, sodium and cholesterol is one way to help reduce your risk of developing heart disease. However, it is also important to replace these foods with ones that can promote heart health including fruits, vegetables, whole grains, fiber, soy protein, nuts and heart-healthy fats found in fish, such as salmon, trout and albacore tuna, and oils, such as canola, olive and soybean. Learn more about these foods at: Foods for Health: Eating for Heart Health.
Maintain Your Brain Being “fit” is about both body and mind. Unfortunately, memory loss is common with aging. An increase of omega-3 fats in your diet can help promote a healthy mind and improve memory function. Some studies have linked an increased consumption of omega-3 fats with a lower rate of decline in brain function. Good sources of omega-3s include salmon, tuna, herring and fortified margarine, juice, bread, pasta, eggs and other foods.
Focus on the Positive Having a positive attitude can help you make improvements to your health at any age. Start making healthful lifestyles changes today.
The International Food Information Council Foundation Learn more about “Foods for Health: Living Well, Living Longer” by watching our video with nutrition expert and author, David Grotto, RD.
www.foodinsight.org For more information about healthy aging visit:
http://www.foodinsight.org/ForConsumers/Healthy-Aging.aspx International Food Information Council Foundation • 1100 Connecticut Ave., NW, Suite 430 • Washington, DC 20036
Tips to Help You Live Well and Longer The tips below provide a starting point that can help you focus on key parts of the body that are important to healthy aging: Bones: String cheese is not just for the young. Add calcium to your diet by snacking on a stick of string cheese when hunger strikes. Muscles: For a quick and easy snack, look for a nutrition bar with added soy protein or add a packet of soy or whey protein to your favorite smoothie. Eyes: Punch up your intake of the eye-popping nutrients lutein and zeaxanthin by making a spinach salad with slices of oranges. Did you know that many multivitamin and mineral dietary supplements also include lutein? Heart. Popcorn is a great source of whole grains. Keep a few mini-bags in your desk drawer to heat up for a quick, low-calorie snack at the office. Also, try spicing up your popcorn with garlic powder, cinnamon, rosemary, or parmesan cheese. Mind: Salmon or tuna that is canned in water or in a shelfstable pouch can make easy and affordable meals; add a few tablespoons of olive oil, season with pepper and thyme to enjoy on top of whole grain crackers or wrapped with tomatoes in a lettuce leaf.
