The Right Nutrition for Seniors Is Very Important 

Nutrition for seniors is about this changing process we are experiencing is going to become a lot different than what we may be used to.

In some cases, the changes will be slight to moderate, in other cases in may be more drastic.

Sadly, in some of the cases it may be too late.

Nutrition for Seniors

So what does that mean it may be too late?

Well the adage that “you are what you eat” is never going to more accurate than when you hit 50 and the aging process begins to set in.

Nutrition for seniors starts with the understanding that your needs are changing and you simply cannot eat like or what you used to eat.

We all know the days when we could eat a couple of full size hamburgers and a couple of sodas without any effect on us.

However, as we reach the 50’s and 60’s our intake needs to match not only our body changes, but we must face some realities.

Our body is not only changing in durability, it is also changing physiologically.

Our bones are starting to lose both mass and density and the nutrients we are used to getting in our diet may not be absorbing into our system like they used too.

The vast majorities of us are now starting to experience higher blood pressure, high or bad high cholesterol levels, and lower testosterone levels especially for men.

However, women can and do also experience lower testosterone levels. Because of all of this, our diets must begin to adapt and change as well.

I am a firm believer in vitamins and other nutrients, but if you eat a crappy diet even these may not help.

Couple Eating TogetherCouple Eating Together

You Must Feed Your Bones

Nutrition for seniors must start with feeding and supplanting perhaps the most important part of our bodies; our bones.

Your bones are basically a tissue that consistently undergoes dynamic and subtle changes, all at the same time.

Even as we age they are constantly eliminating old and worn out tissues and replacing them with new rebuilt ones.

However, the key to this is feeding them properly. In order to do this you must feed them three key nutrients; Vitamin D, calcium, and phosphate.

One of the best sources to feed your body to protect your bones is good old fashioned dairy products.

However, once a lot of people near the age of 50, they also develop or have already experienced lactose intolerance.

I personally have had lactose intolerance for about 40 years but there are several types of cheese that do not bother me and are rich with these key nutrients.

100% pure orange juice as well as fortified soy, rice, as well as newer products like almond milk are also very good sources of these nutrients.

There was a recent news story that the average life span of senior adults could now be nearing 90 years of age in S. Korea and Japan. Why; their diets.

Most fish are also high in Vitamin D and they also contain several very powerful omega oils that are also very beneficial. 

Muscles Changing As Well

Keeping your bones healthy should be one of your first concerns as we all begin this walk through the later years of our lives.

If we do not feed them and exercise them, they will become both brittle and porous and can easily lead to osteoporosis. 

There are several key exercises you can do for both men and women that will be in a separate set of pages, but you have to feed them and supplement in some cases.

However, not only are your bones changing, your muscles are also beginning to change as well.

There are some sources that suggest that once you hit 50 years of age your muscle tissue reduces by around 2%.

Once you hit 60 years of age it drops another 2 to 3%.

Nutrition for seniors should be about the truth, we are simply not as active as we used to be. This leads to what is referred to as sarcopenia in a lot of us.

Sarcopenia will be covered in its entirety on another page but it is a mistake to assume that it only affects inactive people.

It can and does also affect active seniors if other areas of your diet are not being fed properly.

Your body must constantly be fed the proper nutrition to keep your nerve cells sending messages to your brain to move your muscles.

It must also be able to break down calories and protein into energy as well.  

Nutrition for seniors is also about controlling your weight as extra weight can be as dangerous and life shortening as smoking.

Some sources also suggest that after 30 years of age you will put on, both men and women, one pound of fat per year if you do not eat properly.

Natural & Fortified Sources

Here is a list of foods that are rich in Calcium:

Natural Sources

  • White Beans & Canned Salmon
  • Bok Choy & Dried Figs
  • Kale & Black eyed peas
  • Sardines & Seaweed
  • Oranges & Almonds

Foods Fortified with Calcium

  • Orange Juice and Soy Milk
  • Cheerios & Instant Oatmeal
  • 1% Milk and Fat Free Milk

Foods rich in Vitamin D

  • Fatty Fish & Mushrooms
  • Some Orange Juices/ Milk
  • Egg yolks & Cod Liver Oil
  • Tofu & Caviar
  • Pork & Fortified Cereals

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