APRIL 2023

Better Aging Through Food

From the American Legion Magazine – April 2023

Our nutritional needs, as with many other parts of our lives, change as we get older. The following, courtesy of WebMD, are some foods to seek out and foods to consider.

Fruits, vegetables, oatmeal, nuts, and legumes help lower cholesterol, maintain stable blood sugar and maintain healthy weight. Men older than 51 should eat 30 grams of fiber daily; women older than 51 should consume 21 grams.

One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans, 2-3 servings of fruits, 200 grams broccoli, ½ cup of leafy greens (kale, spinach), 1 tablespoon of flaxseeds.

Whole wheat bread quinoa, wheat berries and couscous are rich in fiber and B vitamins.

Almonds, walnuts, cashews, pecans, and pistachios help prevent heart disease, stroke, Type 2 Diabetes, nerve disease, and some cancers.

Eight glasses of water per day cushion joints, regulate body temperature and contribute to better focus.

Salmon, albacore tuna, herring, and farmed trout are high in omego-3 fatty aids that promote brain health and can lower cholesterol.

Eggs, lean meat and dairy fight muscle loss.

Calcium-rich dairy foods fight osteoporosis, colon cancer and high blood pressure.

Watermelon, tomatoes, and red and orange bell peppers are high in lycopene, which may lower the risk of cancer and protect against strokes.

Think Twice

Grapefruit can affect how several medicines work – including meds for high blood pressure, insomnia and cholesterol. Check with your medical provider and make sure to keep getting vitamin C and potassium from other sources.

Raw vegetables can be a challenge for those with sensitive or missing teeth. Cooking vegetables can soften them.

Alcohol can affect us more adversely and dramatically as we age – especially sleep patterns and blood pressure.

Dairy can contribute to digestive issues.

Caffeine can make some people feel anxious or jittery. It can also increase heart rate and contribute to sleeping problems.

WebMD has a FAQ for those 50 and over at webmd.com/healthy aging.