Healthy Aging 3 diet changes women over 50 should make by Gentry Shannon
H
ealthy eating should always be central to those seeking to protect their well-being and the integrity of their physical body. But, as they age, people leave their peak fitness years behind. Without the constant
peer pressure and concrete athletic goals to provide accountability, the older demographic can lack the structure and guidance that encourages healthy eating. Additionally, the diets recommended for older adults are different from those recommended for athletes or young adults. Older adults have different goals at different ages and stages in life, naturally resulting in different steps and diet choices to reach those goals.
Strengthen Bones with Calcium As age increases, so does the possibility of certain health complications, such as osteoporosis, which causes bones to become fragile and susceptible to fractures. Because bones are a form of tissue whose cells must be regularly replenished to maintain integrity, making dietary changes to aid the body in keeping pace with the rate of cell replacement is essential. Calcium plays a large part in this. The average older adult actively loses bone mass due to a negative calcium balance. Women are particularly at risk for developing osteoporosis, with one in three women over 50 in danger of bone breaks. Although forms of dairy (milk, cheese, yogurt, etc.) are well-known forms of calcium, many others, including seeds, canned salmon, beans and lentils, almonds and leafy greens, can supplement your calcium intake.
Maintain Muscle Mass with Protein The fancy medical term for losing muscle mass with age is sarcopenia. This process is normal as we age. After 30, doctors estimate that people begin losing 3-5% of muscle mass every 10 years. This decreased muscle mass increases the risk of falls and injuries and diminishes mobility.
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