As you grow older, you go through many changes. You may of course need to adjust your lifestyle, and this is important for healthy aging.
Healthy eating and regular physical activity can be among the needed adjustment. Making suitable lifestyle adjustment may prevent some health problems, such as diabetes, heart disease, and some cancers. Here are some simple lifestyle for healthy aging.
Foods
Select high-fiber foods like whole-grain breads and cereals, beans, unsalted nuts and seeds, deeply colored vegetables (like green beans), and fruits.
Avoid fried foods. Choose broiled, grilled, or boiled options instead.
Drink vitamin D-fortified low-fat or fat-free milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium to help keep your bones strong as you age.
Drink fluids throughout the day. You may feel less thirsty as you get older, but your body needs fluids to stay healthy and keep you regular. If you have a bladder control problem, check with your doctor about what, how much, and when to drink liquids.
Physical activity
Ask your health care professional about whether or how you can safely become active or increase your physical activity.
Pick physical activities that you enjoy and can do on your own or with a friend or group.
Stay connected with family, friends, and your community.
Heavy Weight
Why is keeping a healthy weight important?
Your body changes as you age. For example, if you are less active, your muscles may not work as well, and that can affect your strength. You may also use fewer calories, especially if you don’t get any physical activity. Over time, if you eat and drink more calories from food or beverages than your body uses from physical activity and daily living, your body may store the extra calories leading to weight gain. Extra weight may lead to overweight or obesity.
Overweight and obesity may increase your risk for:
What is a healthy weight?
Two measures can help you determine whether you are at a healthy weight.
Body Mass Index (BMI)
BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI.
Experts recommend that older adults have a BMI between 25 and 27—slightly higher than the recommended range of 18.5 to 24.9 for younger adults. On the other hand, some people, particularly older adults, can have a BMI in the healthy range, but still have too much body fat. That’s why it’s also important to also measure your waist size.
Your waist size is a measure that may tell you if you carry too much body fat. Women with a waist size of more than 35 inches and men with a waist size of more than 40 inches may be more likely to develop health problems.
A Tape Measure
Measure your waist size to help figure out if you carry extra fat.
Being underweight can also be a health concern for older adults. It could mean that you have increased risk for weakness and bone loss; are not eating enough calories to maintain your weight; don’t have access to enough food or foods that meet your nutrient needs; have an illness or medical condition.
Keeping a healthy weight may help improve your health. The weight that is healthiest for you may be higher than that of a younger person. Ask your health care professional what a healthy weight for you may be.
Healthy Eating
What kinds of foods and drinks do I need to consume as I age?
As you get older, your body begins to need fewer calories, but you need just as many nutrients. So, you will want to focus on eating nutrient-dense foods. Nutrient-dense foods pack a lot of vitamins, minerals, and other nutrients your body needs into a smaller number of calories.
Consume more nutrient-dense foods and beverages. Older adults should "consume foods from the rainbow" because they are rich in nutrients, including fruits and vegetables,whole grains, like oatmeal, whole-grain bread, and brown rice, fat-free or low-fat milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calciums, seafood, lean meats, poultry, and eggs, beans, peas, unsalted nuts, and seeds, if you tolerate them and aren’t allergic.
Some foods and drinks have many calories but few of the essential nutrients your body needs. Added sugars, solid fats, and salt—such as those in packaged foods—pack a lot of calories but don’t provide a healthy amount of nutrients.
Limit foods and drinks such as sugar-sweetened drinks and foods, foods made with solid fats—butter, lard, margarine, and shortening, foods high in added fat (such as butter or lard) and salt (sodium)
Following a healthy eating plan
How much food and drinks you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older. At all ages, adults who are more physically active may need to consume more calories than those who are less active.
Control portion sizes: A portion is the amount of food or drink you consume in one sitting. Being aware of food portions, serving sizes, and how often you consume them can help you make healthier food and drink choices.
Many people eat more than they need, especially when eating out or getting takeout.
Try these tips
Restaurants often serve more than one portion. If the portion is bigger than one serving, take home or put away the rest to eat later.
When eating out or getting takeout, share a meal with a friend or save half of your serving for another meal.
Avoid watching TV, your smartphone, or other devices while eating. You may not notice how much you are consuming if you’re distracted.
Consume your food and beverages more slowly and enjoy all the flavors and tastes.
The Nutrition Facts label tells you how many calories and servings are in a box, package, or can. The label also shows how many nutrients, such as fat, protein, carbohydrates, fiber, sodium, and sugar—including added sugars—are in one serving of food. You can use these facts to make healthy food choices. Learn how to read Nutrition Facts labels.
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