diet Archives - WelbeHealth

The right senior nutrition will help you prevent age-related illnesses. Use this list to create the best meal plan for your health.

Did you know that around 17% of the population in the United States is 65 years old or older? With such a large group, it’s crucial that we pay attention to the foods we eat as we get older to maintain our health and well-being.

As more people are waiting to have kids and raising smaller families than before, we can expect the senior population to continue to boom over the next few generations. With this in mind, it’s crucial for all of us to educate ourselves on senior welfare topics so we can all support each other.

Are you well-versed in senior nutrition? Eating healthy matters at all ages, but it becomes even more vital as we get older. Keep reading our guide if you’d like to dive deeper into the world of senior nutrition so you can make sure that you cover all of your bases.

Managing Your Calories and Staying Active as You Age

One of the hardest aspects of getting older is learning how to reduce your calories in a mindful way as your metabolism slows down. Since seniors tend to expend fewer calories, eating smaller meals can help prevent unhealthy weight gain.

To make this transition easier, you should try to maintain an active lifestyle. Not only will this allow you to eat a bit more without gaining weight, but it will also nurture your physical and mental health. Active seniors reduce their risk of developing a wide range of wellness issues.

Eating Right as a Senior: A Balanced Diet for Essential Nutrients

Lots of people are alarmed to hear that 92% of Americans are deficient in at least one vitamin. The reason why it’s crucial to get as many nutrients as you can in your diet as you get older is that your body wears down more. For example, being diligent about getting enough calcium in your diet can help you avoid breaking your bones if you fall down.

The good news is that you don’t need to spend a bunch of time mapping out your meals for the week to increase your nutrient intake. All you need to do is cook with nutritious ingredients. Fruits, vegetables, lean proteins, whole grains, and heart-healthy fats have everything you need to thrive as a senior.

It’s Important to Learn About Foods to Avoid and Reduce

Labeling foods as good or bad can take a lot of joy out of life. Instead, you should focus on the wellness benefits. Lots of people enjoy following the 80/20 lifestyle that involves getting 80% of their calories from nutritious foods, while 20% can be for fun.

A key component of eating well is reducing your consumption of processed sugars, refined carbs, and hydrogenated fats. These foods are empty calories that can trigger inflammation and sap energy.

This Senior Nutrition Can Help Everyone Stay Healthy as They Age

The principles of senior nutrition are easy to follow. As long as you stay close to the principles, you can start making healthier choices that help you feel incredible from the inside out.

Seniors deserve to have access to the greatest care possible. Learn more about PACE so you can improve the quality of your life.

The Basics of Diabetes

Millions of Americans live with diabetes, a disease in which your body either doesn’t produce enough insulin or can’t effectively use it. As a result, your body can’t convert food into energy. Insulin carries glucose (sugar) into cells for energy. Symptoms of diabetes may include fatigue, blurred vision, heartburn, and frequent urination. If left untreated, diabetes increases the risk of serious health problems such as heart disease and stroke.

Diabetic Challenges: Managing and Controlling Blood Sugar

Managing diabetes and controlling blood sugar levels can be a difficult and lifelong process. To begin with, you need to monitor your insulin level regularly to see how you respond to food and activity. Stabilizing blood sugar levels can provide relief from many diabetes symptoms. High and low glucose levels can cause a range of health problems, such as:

Hypoglycemia (low blood sugar)

Neuropathy (nerve damage)

Gastroparesis (digestive problems)

Heart disease

Blindness

Effectively managing diabetes can help reduce your risk of developing these medical conditions. Additionally, by taking action now, you can help maintain your quality of life regardless of diabetes.

Taking Action: Controlling Blood Sugar Levels with Diet

There are many natural methods for controlling blood sugar levels, including managing carbohydrate intake and exercising regularly.

Many people have difficulty stabilizing their blood sugar because they overeat, consume processed food, or enjoy too many sugary snacks. These foods cause blood sugar to spike, then drop again, leaving a person tired and irritable after eating them.

Blood sugar that is too high or too low can make diabetes symptoms worse. By stabilizing blood sugar, people with diabetes can find relief from pain and discomfort, often without medications.

To help manage blood sugar, eat whole foods like fruits, vegetables, and whole grains instead of processed snacks with little nutritional value. Beans, lentils, and oats can help stabilize your blood sugar levels, lower cholesterol and reduce your risk for heart disease. Also, these foods are excellent sources of fiber, which can help you feel full for longer after a meal.

How Exercise Can Help

It’s important to exercise regularly. Even small amounts, such as ten minutes of activity three times a day, can help control your blood sugar levels. Resistance exercises such as strength training with resistance bands, yoga, or lightweight dumbbells help build muscle and control glucose levels. Talk to your doctor to ensure you can safely exercise and see which activities fit your lifestyle.

Supporting the dietary health of seniors is just one way that WelbeHealth helps older adults and their families. Visit our FAQ page or contact us for further information.

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Senior Nutrition: Eating the Right Things as You Age