Commentary, J Aging Geriatr Med Vol: 7 Issue: 3

Optimal Dietary Habits for Older Adults Mental and Physical Well-Being

Kaathy Goff^*

¹Department of Nutritional Sciences, Pennsylvania State University, Pennsylvania, United States of America

*Corresponding Author: Kaathy Goff,
Department of Nutritional Sciences, Pennsylvania State University, Pennsylvania, United States of America
E-mail: goffkaathy@yahoo.com

Received date: 21 April, 2023, Manuscript No. AGM-23-102342;

Editor assigned date: 24 April, 2023, PreQC No. AGM-23-102342 (PQ);

Reviewed date: 15 May, 2023, QC No. AGM-23-102342;

Revised date: 22 May, 2023, Manuscript No. AGM-23-102342 (R);

Published date: 29 May, 2023, DOI: 10.4172/2576-3946.1000159.

Citation: Goff K (2023) Optimal Dietary Habits for Older Adults Mental and Physical Well-Being. J Aging Geriatr Med 7:3.

Abstract

Description

Aging is a natural process certain dietary practices can support healthy aging and potentially slow down some of its effects. The natural process of getting older through time is referred to as aging. It includes a range of physiological, psychological, and social changes that people go through as they age. People can take actions to improve their quality of life and general wellbeing as they get older. Healthy and active ageing can be supported by routine medical checkups, preventive healthcare practices, and a positive view on ageing.

Good nutrition throughout life helps prevent chronic disease and know it's never too late to make improvements to support healthy aging. Older adults are at greater risk of chronic diseases, such as heart disease and cancer, and health problems related to changes in muscle and bone mass, such as osteoporosis. The population can mitigate some of these risks by eating nutritious foods and maintaining an active lifestyle.

Dietary recommendations for anti-aging purposes

Eat nutritional food: Dense diet focus on consuming whole, unprocessed foods that are rich in essential nutrients. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in the diet.

Antioxidant-rich foods: Antioxidants help protect the body against oxidative stress, which is a major contributor to aging. Include foods such as berries (blueberries, strawberries, etc.) leafy greens, cruciferous vegetables (broccoli, cauliflower) nuts, seeds, and colorful fruits and vegetables.

Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and may help reduce the risk of age-related conditions.

Good sources include fatty fish (salmon, mackerel, sardines) flaxseeds, chia seeds, and walnuts.

Limit added sugars: High sugar consumption can contribute to inflammation and accelerate the aging process. Minimize the intake of sugary foods, sweetened beverages, and processed snacks.

Hydration: Drink plenty of water throughout the day to keep body hydrated. Staying well-hydrated supports healthy skin, organ function, and overall well-being.

Moderate caloric intake: Overeating can lead to weight gain and increase the risk of age-related diseases. Practice portion control and aim for a balanced caloric intake that meets body's needs.

Reduce sodium intake: High sodium intake can contribute to hypertension and other age-related health issues. Limit the consumption of processed foods, canned goods, and fast food, which often contain high levels of sodium.

Include probiotics: Probiotics support a healthy gut microbiome, which plays an important role in overall health. Add fermented foods like yogurt, kefir, sauerkraut, and kimchi to diet.

Maintain adequate protein intake: Protein is essential for tissue repair and muscle maintenance. Include lean sources of protein such as poultry, fish, legumes, and tofu in meals.

Stay active: Regular physical activity is important for maintaining a healthy weight, supporting cardiovascular health, and promoting overall well-being. Combine a balanced diet with exercise for optimal anti-aging benefits.

Conclusion

Eating more fruits, vegetables, whole grains, and dairy products improves the quality of diet and reduces added sugar, saturated fat, and sodium. Support from health care professionals, friends, and family can help older adults adhere to food groups and dietary recommendations. Adequate protein intake can help prevent loss of muscle mass. Older people, especially those over the age of 71, often do not consume enough protein. Remind them that seafood, dairy, and fortified soy alternatives, as well as beans, peas, and lentils, are good sources of protein, as most older adults stick to meat, poultry, and egg recommendations is important. These protein sources also provide additional nutrients such as calcium, vitamin D, vitamin B12 and fiber.

The ability to absorb vitamin B12 can decrease with age and the use of certain medications. Health professionals can help older people get enough vitamin B12 by ensuring that they eat enough foods, such as breakfast cereals. Older people should talk to their doctor about taking supplements to increase their intake of vitamin B12.