There are many universal health tips. But for people of a certain age, diet and exercise recommendations aimed at younger people simply aren’t as useful as they used to be. Our bodies have changed and we don’t need to start intense exercise programs or embark on fad diets that ignore entire food groups.
These days, there is too much health information coming at us from all directions, much of it coming from dubious sources. It can be overwhelming at any age. We asked a group of cardiologists, nutritionists, and other healthcare professionals for one simple piece of advice they would give to all their elderly patients.
What nutritionists wish their patients would do
When it comes to a healthy lifestyle for seniors, we can all benefit from the advice of a nutritionist who regularly treats senior patients. Four of them shared their best tips, and each is a powerful wellness tool.
As we age, it’s especially important to make sure we’re getting enough fiber. Dietitian nutritionist Kathleen Garcia-Benson told us, “Fiber is essential for a healthy digestive system and regular bowel movements, and is associated with a lower risk of colon cancer. Simple ways to increase fiber include snacking on berries, adding ground flax seeds or chia seeds to oatmeal, or using a fiber supplement. Just be sure to drink plenty of water when increasing fiber!”
Nutritionists also urge older adults to make sure they’re getting enough protein. According to registered dietitian Courtney Pelitera, one of the most significant effects of aging seen across the board is something called sarcopenia, or the decline in muscle mass, strength and function.
“A great way to preserve as much muscle as possible (besides regular exercise) is to ensure the diet is adequate in protein,” Pelitera said. “I like to encourage at least 20g of protein or more per meal with older adults.”
Another common problem among older adults is vitamin D deficiency, which plays a role in muscle movement and immune function, and is necessary for maintaining bone health.
“The body becomes less efficient at converting sunlight into vitamin D as we age, and older people are at increased risk of having low levels,” said RD. Annette Snyder. “Food sources of vitamin D include fatty fish (salmon, tuna, trout, mackerel), egg yolks, fish liver oil, mushrooms, and fortified dairy products.”
Something as basic as hydration can also become a problem for seniors. RDN Colette Micko says this is because the natural mechanisms that increase the feeling of thirst decrease with age.
“This means you can’t rely on thirst to signal that your body needs water,” she said. “Staying adequately hydrated is important for the functioning of almost every cell in your body and can help with energy levels, digestion, body temperature regulation and joint lubrication.”
Micko recommends increasing your water intake to a minimum of 48 ounces per day by drinking on a schedule, always keeping fluids nearby, and focusing on hydrating foods like fruits and vegetables. All of this can help ensure that you meet your body’s minimum requirements.
The Diet Tips Doctors Want Their Patients to Adhere to
The best thing seniors can do to protect their heart health is to eat whole, plant-based foods — and board-certified emergency physician Dr. Katie Golden recommends the Mediterranean diet, best enjoyed with friends and family.
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“It’s about eating fresh fruits and vegetables, whole grains, lean proteins and healthy fats,” Golden said. “Also have fun and enjoy the company of those around you while doing it, as mental health and well-being are an important part of physical health.”
And all the cardiologists we spoke with agreed on one thing: the importance of exercise. Just do everything you can. According to Dr. Eldad Einav, cardiologist, obesity specialist and clinical assistant professor at SUNY Upstate Medical University, study after study shows that exercise helps with blood pressure regulation, cholesterol management, blood sugar regulation, weight maintenance, inflammation, stress, mortality, energy, endurance, sleep, cognitive abilities, joint health, balance, mobility, immune system function and to social interactions.
Practice Guidelines from a Physician
It doesn’t take hours at the gym or training for an Ironman triathlon to maintain your health. Dr Dany Sayad, medical director of the General Cardiology Center of Excellence at Tampa General Hospital Heart & Vascular Institute, told us: “If I could encourage my elderly patients to do one thing, it would be to exercise a minimum of 150 minutes per week. »
“Exercise should be tailored to the patient’s physical capabilities,” Sayad said. “Chair yoga, Pilates and especially walking would not only improve the cardiovascular system but also reduce the risk of falls, anxiety and improve the feeling of well-being.”
Things doctors wish you would do stop TO DO
If your doctor hasn’t already told you, cardiologists have a short list of habits you need to quit. According to Dr Philippe Nimoitynclinical cardiologist at Cardiology Consultants of Philadelphia to Jefferson, “Older adults concerned about maintaining cardiovascular health should adopt a heart-healthy lifestyle, including avoiding obesity, smoking and excessive alcohol consumption.”
“A well-balanced diet, such as the Mediterranean diet, is beneficial in reducing the risk of cardiovascular disease. » » said Nimoityn. He also recommends ordering a few specific tests to make sure your heart is in tip-top shape.
“Better screening for cardiovascular disease can be achieved by supplementing standard lipid screening with additional tests, including Apo-B, lipoprotein(a), and high-sensitivity C-reactive protein, which identify vascular inflammation that can now be treated to reduce future risks,” Nimoityn said. “A coronary artery calcium score on CT scan is also very useful in stratifying an individual’s cardiovascular risk. »
The original version of this story was published on HuffPost earlier.
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