Healthy Eating And Longevity
Good news, healthy eating and longevity go hand and hand. As we age, there are a lot of changes that go on in our bodies. While we can’t reverse these changes we can, however, eat healthier to lengthen our life’s. Our nutritional needs change as do our calorie requirements.
One thing I have noticed is that my metabolism has slowed down, I definitely cannot eat like I use to. I’ve had to adjust my eating habits. Instead of a handful of almonds for a mid-morning snack, I now eat 12 almonds. 12 almonds are 83 calories so you can imagine what a handful is?
Healthy eating and aging is a real thing, making dietary changes can be difficult for anybody. We are not as active as we use to be so our calorie intake needs to be less. we need to stop over-eating. I love how the Okinawans treat food.
You can’t talk about the Okinawan diet without mentioning hara hachi bu. Hara hachi bu is based on a Confucian teaching that reminds them to stop eating when they are 80 percent full. In English, the phrase translates to “eat until you are eight parts out of ten full.”
The Okinawans take the time to think about what and how they’re eating. They believe that taking this time to think about what they’re eating will give their stomachs time to signal the brain when they’re full. Check out the Okinawan Longevity Diet here.
What To Eat To Live Longer – Healthy Eating And Longevity
So now that we have established: as we age, our diets will probably need to change, especially if your diet is not well-balanced. A recommended well-balanced diet for older adults means that they should eat a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall health. My number one rule of thumb is to walk the outside perimeter of the grocery store, in other words, stay away from the middle of the store where all of the processed food are located.
How the World’s Longest-Lived People Achieve Everlasting Health–And How You Can TooOkinawa Diet: Beginner’s Guide for Understanding the Okinawa Diet And What You Need To KnowThe Ultimate Okinawa Cookbook: Authentic Savory Recipes from Okinawa Japan That You Will Love
Is It True You Are What You Eat?
Omega 3 Fatty Acids
Age-related inflammation can be attributed to many things but obesity and inactivity are two of the biggest contributors. Omega 3’s can help reduce inflammation and it can be found in flaxseeds, walnuts, canola oil, and fish. Inflammation, which can cause heart disease, cancer, and arthritis have been proven to be helped by omega 3 fatty acids. I take mine daily in an Omega 3 supplement.
Calcium is needed to preserve bone health, and it has been found to help lower blood pressure. What an extra added bonus. 🙂 It is recommended that adults over the age of 50 get at least 1200 milligrams per day of calcium – equal to about four cups of fortified orange juice, dairy milk, or non-dairy milk such as almond or soy. Leafy greens like kale and turnip greens are also great sources of calcium. I find it very challenging to consume this much calcium per day by eating and drinking it so I take mine in supplement form.
Water, Water, Water
As people age, they do not get thirsty as often, even though their bodies still need the same amount of liquids. If they do not feel thirsty, chances are they may not think about drinking a glass of water.
Urine is the surest sign of hydration or lack of it. If your urine is clear and light, then you are most likely hydrated enough. If, however, your urine is dark and/or cloudy, you will need to start drinking more liquids.
Protein For Seniors – Make A Smoothie
I love making smoothies because I can add my protein via a protein powder. I also add fruit, kale, yogurt, chia seeds (another good source of Omega 3’s, protein and calcium). I get everything I need in one smoothie. I like the unflavored protein powder, you can also get chocolate, vanilla and strawberry flavored powder. I also use a Ninja Bullet to make my smoothies.