As the body ages, the gastrointestinal tract changes and people tend to develop more problems with constipation. A high-fiber diet can prevent that, but many elderly people, especially those with dentures, do not want to eat the seed-filled or crunchy food that is typically high in fiber.
They instead go for soft, slippery food that is easily chewed, but is often high in fat. Some denture-friendly ways to get fiber in the diet are cooked or baked vegetables, fresh fruit and high-fiber breakfast cereals. Beans and black-eyed peas are also nutritious and inexpensive.
FLUIDS:
It's important to drink lots of fluids, despite the risk of a leak. The elderly have decreased thirst and often do not get enough fluids in their diet as a result. Getting plenty of fluids helps prevent constipation. The fiber nutritionists recommend is more effective in decreasing constipation when fluids are taken generously. Milk, tea, coffee, soda, and soup all count as fluids.
Calorie Needs: As we age, our calorie needs decrease due to a drop in muscle strength from taking less physical activity. However, vitamin and mineral needs may stay the same or even increase if the body absorbs them less efficiently.
FOODS:
Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.
Vegetables - High in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, onions, leeks, avocado.
Oily Fish - Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout; white fish in place of red meat.
Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, cashews, brazil nuts and almonds, and seeds like poppy seeds, sunflower, flax seeds and pumpkin seeds.
Protein - Eggs, white fish, milk, cheese, yogurt, lean meat, chicken, beans, and lentils.
Pulses and Grains for Fiber – Includes lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheat germ, whole-wheat cereals, whole-wheat crackers.
EXERCISE:
A well-balanced diet should be combined with exercise. Get more physical, not less. The amount of exercise needed depends on the person, but in general, people need to step up their activity as they get older. Elderly people often do the opposite, because of bad knees or arthritis. They need to walk, bicycle, swim, garden and find other ways to stay on the move.
Research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity. Water exercises are especially beneficial for the elderly and have been shown to have similar cardiovascular and musculoskeletal benefits for older people as *on the ground* aerobic exercise.
If you're like most people, you know that exercise is good for you, yet you can't seem to get moving. We must make a deliberate, planned effort to exercise. The key to becoming a regular exerciser is to change from within: a positive attitude to exercise can bring many benefits.
Pick an activity you enjoy or have enjoyed in the past, such as walking, dancing, cycling, swimming, or gardening and make a commitment to doing it regularly. Focus on making the experience as pleasant as possible. For example, solicit support; ask a friend to be your exercise partner.
Start slowly, with as little as five minutes of activity, and progress gradually. If you've been sedentary, accept the fact that it may take you months to be able to move continuously for 30 minutes. Recognize that you may feel some discomfort at first.
Over time, you will get stronger and these early aches will fade. If you choose to embark on a vigorous activity and you're a man over 40, a woman over 50, or have risk factors for heart disease, consult a health professional first.
The key to living a vibrant, healthy lifestyle well into your *golden* years is to eat a nutritious, high-fiber diet and follow a daily exercise regimen; and remember, always check with your doctor before starting any exercise program.
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health and business. If you would like information that will help get you started on a healthy diet and exercise program, learn about one of the most effective exercise and weight loss systems available, the BURN THE FAT program. |
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