Eat regularly
As you age, the metabolism in your body will start to slow down. This means that your ability to digest food decreases, leading to weight gain. The reasons why older people have a slower metabolism include less physical activity, decreased muscle mass, and the aging process of organs in the body. Following a calorie-restricted diet can slow down the metabolism because the body switches to a “starvation mode.”
Scientists at the Department of Human Biology, Maastricht University (Netherlands) advise to eat small meals throughout the day. Eating light meals and protein-rich meals can help maintain muscle mass. This will help maintain a faster metabolic rate.
Eat whole grains
When you age, eating whole grains becomes more important because they are rich in fiber and nutrients. Kathy McManus, Director of Nutrition at Brigham and Women’s Hospital – a teaching facility of Harvard Medical School (USA) said that a high-fiber diet helps maintain bowel function, reduces the risk of type 2 diabetes and heart disease. They also provide nutrients such as vitamin B, potassium, magnesium that help reduce the risk of obesity, heart disease, and diabetes.
Eat nuts
Nuts are a rich source of protein, which can help maintain muscle mass and mobility as you age. The conclusion of scientists at Deakin University (Australia) and Otago University (New Zealand) shows that nuts also contain many nutrients including vitamin E, folate, calcium, copper, iron, magnesium, phosphorus, potassium, and zinc. Thanks to this, they help improve the quality of your diet, reduce the risk of other health problems.
Consume fermented foods
Cabbage, kombucha, yogurt, and kefir are fermented foods that contain probiotics. They can help restore good bacteria in the gut and improve digestion. They are especially beneficial for women experiencing premenopausal symptoms.
In addition, consuming fermented foods also helps reduce the risk of heart disease, high blood pressure, and high cholesterol. But you should not eat too much pickled vegetables.
Eat fatty fish
Mackerel, sardines, and salmon are types of fish that are rich in omega-3 fatty acids and vitamin D. A study published in the US National Library of Medicine shows that eating fatty fish can help prevent heart disease, certain types of cancer, diabetes, and high blood pressure.
Avoid late-night eating
A 2017 study by the University of Pennsylvania found that eating late at night can cause weight gain and slow down fat metabolism. It can also increase insulin and cholesterol levels, negatively affecting hormonal signals for heart disease, diabetes, and other health problems.
The study published on the Penn Medicine website by researchers from Johns Hopkins University (USA) found that those who ate lunch until 11 pm gained weight, while those who ate from 8 am to 7 pm did not gain weight.
Researchers found that eating during the day, the hormone ghrelin peaks earlier. This hormone stimulates appetite. So, by eating earlier, you can feel full for longer and eat less, avoiding weight gain.
Get enough calcium
Calcium is the most abundant mineral in the body and it is crucial. It helps maintain bone mass and perform muscle contractions. But as you age, calcium absorption from food becomes more difficult. 99% of the calcium reserve in the body is in the bones and teeth. When the body does not receive enough calcium from food, it will start to extract calcium from the bones. This increases the risk of fractures.
You should add more calcium-rich foods to your diet such as dairy products, seeds, canned salmon and sardines, almonds, and legumes. You can ask your doctor for advice on appropriate calcium supplements.
Adopt a rainbow diet
As you age, it is important to ensure that you consume a variety of fruits and vegetables in your diet. This way, your body will receive all the necessary nutrients and phytochemicals.
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