Doctors and other health professionals say that the best thing that older adults can do to protect their health is to eat whole, plant-based foods.
A group of cardiologists, nutritionists and other health professionals was recently asked by the Huff Post for one simple piece of advice they would give to all their senior patients. They said that It’s all about eating fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
They also unanimously extolled the benefits of fiber. As we age, it’s especially important to make sure we are getting plenty of fiber. Registered dietician nutritionist Kathleen Garcia-Benson said. “Fiber is essential for a healthy digestive system, regular bowel movements, and is associated with a lower risk of colon cancer. Easy ways to boost fiber include snacking on berries, adding ground flaxseeds or chia seeds to oatmeal, or using a fiber supplement. Just be sure to drink plenty of water when increasing fiber!”
The nutritionists surveyed also urged seniors to make sure they are getting enough protein. One of the biggest effects of aging seen across the board is something called sarcopenia, or the breakdown of muscle mass, strength and function. A great way to nip this problem in the bud is help preserve lean muscle by making sure the diet has adequate protein. They said older adults should get at least 20g of protein or more per meal.
One of the respondents, a registered nurse, said that 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 sensation for thirst are diminished as you age.
“This means you cannot rely on feeling thirsty to signal that your body needs water,” she said. “Staying adequately hydrated is important for nearly every cell in your body to function, and can help with energy levels, digestion, body temperature regulation and lubrication of joints.”
Of course, diet alone is not the only key to healthy aging. All the cardiologists the reporters spoke to agreed on one thing, the importance of exercise. Just do whatever you can do. According to Dr. Eldad Einav, a 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, stamina, sleep, cognitive ability, joint health, balance, mobility, immune system function and social interaction.
Finally, the survey wasn’t only about what seniors should do to age optimally, but what they should NOT do.
“If your doctor hasn’t already told you, cardiologists have a short list of habits you need to quit, said, Dr. Philip Nimoityn, a clinical cardiologist at Cardiology Consultants of Philadelphia at Jefferson, “seniors interested in maintaining cardiovascular health should pursue a heart-healthy lifestyle including avoidance of obesity, smoking and excessive alcohol consumption.”
