Generally speaking, older people need to pay more attention to maintaining a healthy diet in their daily lives. Starting with our diet, adjusting and choosing the right food types to provide nutrients can not only meet our own nutritional needs, improve immunity, but also maintain normal organ function.
Especially for middle-aged and elderly people after the age of 60, it is important to take care of their bodies and develop good habits, so as to resist aging and improve organ function.
As we age, our sense of taste gradually weakens, at which time gastrointestinal motility slows down and gastric acid secretion decreases. If the elderly eat vegetarian or drink porridge for a long time, it is easy to lead to insufficient nutrient intake and absorption, which will lead to malnutrition.
Malnourished older people are more likely to suffer from frailty, anemia, poor mental health, and are more likely to fracture and fall. It may also lead to weakened immunity in the body, which can increase the risk of disease.
Reminder: Middle-aged and elderly people should pay attention to these points in their diet, which may be effective in maintaining their health
1. Eat more vegetables and fruits
Many people probably know that eating fruits and vegetables regularly can replenish the body with water, vitamins, and various nutrients. And most fruits and vegetables have a relatively light taste and high nutritional value. In addition, as we age, the rate of loss of nutrients in our bodies accelerates.
Therefore, regular consumption of fresh fruits and vegetables is more conducive to maintaining our health, thus protecting the proper functioning of all parts of the body.
2. Regular meals
After the age of 60, our bodies tend to show signs of decline. If you want to improve your physical fitness, you need to pay attention to a regular diet. With the help of a regular diet, we can get the nutrients our body needs in time and meet our own needs, so that our immunity can be improved. Many people's declining physique is associated with irregular eating habits.
This is because long-term irregular meals will make our body unable to obtain the nutrients needed by our body in time, then the immune system can not play a better role, which can easily lead to the occurrence of diseases. Therefore, paying attention to regular meals can also help us maintain a good physical condition.
3. Light diet
Maintaining a light diet is also good for preventing various chronic diseases. In life, many people eat too heavy and eat a lot of spicy, pickled or greasy foods. These unhealthy eating behaviors can irritate our gastric mucosa, which can cause gastrointestinal disorders, which in turn reduce our digestion, which may lead to indigestion problems, which in turn threaten our physical health.
Therefore, people who want to stay away from chronic diseases should also pay attention to a light diet in normal times, with less oil, less salt and less sugar when cooking, which can reduce the stimulation of heavy food on our body, and it is also a good way to stay away from chronic diseases.
4. Don't eat too hot
Since the elderly have bad teeth, they should not eat too quickly when eating. If the food is swallowed before it is fully chewed, it can easily lead to indigestion, bloating, and constipation. Adequate chewing allows the mouth to secrete a large amount of mucus, which can also better protect our gastrointestinal mucosa.
In addition, it is also unhealthy for the elderly to eat hot food all the time. If the food is above 65°C, eating at this time can easily burn the esophagus, which increases the risk of cancer.
5. Don't ignore breakfast
Breakfast is the first meal of the day, and we should also pay special attention to it, especially for the elderly over 60 years old, and pay more attention to the nutrition of breakfast. This is because a nutritious breakfast can provide us with energy and nutrients throughout the day.
6. Touch less alcohol
To stay healthy and stay away from chronic diseases, we should also avoid regular consumption of alcoholic foods or alcoholic beverages. Many people like to eat and drink without realizing that alcohol is irritating and is the main culprit behind many changes in chronic disease indicators.
For example, the occurrence of high blood pressure problems in many people is also related to their regular drinking, and frequent drinking will not only reduce our own digestive system function, but also may lead to the occurrence of liver disease, which is very bad for our health.
All in all, for the elderly, don't think that as you get older, you can just eat casually. It is also important to follow the principles of a balanced and healthy diet and develop good eating habits in daily life.