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Healthy Lifestyle Tips for Seniors

By: Varian Sperks

Our bodies naturally grow and change over time. It's a simple fact of life, and nutrition is important every step of the way. Everyone needs healthy foods to help our bodies thrive, but seniors and the elderly have specific nutritional needs.

In assessing healthy diet and nutrition for seniors, there are several factors to consider. The most basic area is simple body composition. As people age, hormonal activity naturally decreases. As a result older people gain weight and lose bone and muscle mass.

Here are some other health considerations for people enjoying their senior years:

Fluids

The amount of water that is present in the human body naturally decreases as we age. Fluid levels can also be affected by personal choices and habits. Many seniors claim that they just don't feel thirsty, so the simply don't drink enough water. For others it's difficult or inconvenient to pour a glass of water. Regardless of the reasons, too many seniors suffer with dehydration. Older men and women should at least one ounce of water for every 2.2 pounds of weight, every day.

Pack in the Protein

Protein is an essential nutrient for good health at every stage of life. This vital component not only supports a healthy immune system, it also prevents wasted muscle. Although women and men naturally use less energy in their senior years, it's still important to eat a diet rich in high quality proteins like eggs, fish, poultry and lean meats.

Fiber and Carbs

Most people have heard that seniors require extra fiber, as a fiber rich diet combined with plenty of water can aid in preventing constipation. Carbohydrates from cereals, pasta, bread and other grain products are also required to provide the energy needed by active seniors.

Fat

Seniors require less fat in their diets, because the body's metabolism naturally slows down as age increases. Still, it's important to be sure that the "good fats" are not altogether eliminated. Fat intake can be trimmed by choosing lean meats, fish, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Stay Strong with Calcium

Many women and men don't get enough calcium, which is a vital element of nutrition for seniors. Older people should take in about 1,500 mg of calcium every day. Unfortunately, people often struggle with digestive problems from drinking milk, but they can take advantage of the many calcium-rich alternatives. Low-fat cheese, yogurt and broccoli are all great choices, and non-fat powdered milk can be used in many recipes.

Iron

Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.

Think Zinc

Many seniors neglect zinc as an important contributor to good nutrition. The fact that zinc isn't readily absorbed into the body compounds the problem. Including healthy servings of poultry, meat and fish can help seniors to meet their daily zinc requirements.

Vitamin B12

Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.

To grow and remain healthy, people of all ages require a balanced diet rich in vitamins, minerals and nutrients. Seniors face additional age-related health concerns and should be particularly aware of their nutritional needs. Aging brings changes to every body, but good nutrition helps many seniors continue to lead vital, active lifestyles.

Article Source: http://www.article-voip.com

Contributor Varian Sperks enjoys writing articles for a variety of web magazines, such as jasof.com and nugad.com.

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