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Many people have the misconception that they can't eat meat when they are old, but in fact, eating meat in moderation is beneficial to the health of the elderly. So, what are the benefits of eating meat in moderation for the elderly? What are some of the health problems that may be caused by not eating meat at all?
First of all, eating meat in moderation can help older people maintain muscle mass. As we age, muscle mass gradually decreases, a process known as muscle loss. Muscles are not only related to our mobility, but also directly affect metabolism and other important functions of the body.
For example, a fictional 70-year-old gentleman who used to be mobile but decided to hardly eat meat because he was worried about his cholesterol. After a few months, he noticed that his movements were starting to become clumsy, and during the physical examination he found a significant loss of muscle mass.
Secondly, eating meat in moderation can also prevent anemia. Meat is a great source of iron, especially red meat, which contains "heme iron", which is much more absorbed than the non-heme iron found in plants.
A hypothetical scenario is that a 75-year-old lady, for fear of eating meat on her health, chose a completely vegetarian diet, and over time, she began to feel fatigue and was diagnosed with anemia after an examination.
This condition abounds among older people who do not eat meat, and a moderate intake of meat can be a good way to avoid this problem. Eating meat in moderation is an important part of maintaining health for the elderly.
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Through practical examples, we can see that the series of health problems that may be caused by not eating meat are not as simple as we imagined.
When talking about the diet of people over 70 years old, people usually notice some "don't" lists, and this time we will not only discuss these, but also delve into some details that are often overlooked, which are very important in daily life, but are often not taken seriously.
First of all, the first of the "3 don'ts" is to avoid foods that are too oily. Many people may think that this is because oils and fats increase the risk of heart disease, but in addition to this, fatty foods can also cause a greater burden on the digestive system.
Especially for the elderly, the function of the digestive system has declined, and fatty foods are not only difficult to digest, but can also cause gastrointestinal upset, such as excessive stomach acid or stomach upset.
For example, let's say there is an old gentleman who likes to eat greasy foods such as fried chicken and fried pork ribs, and soon after he starts to have frequent stomach pain, and the gastroscopy reveals mild gastritis. This means that even if the heart is not directly affected, other health problems can affect quality of life.
The second "not to eat" is high-salt foods. It's a well-known fact that foods high in salt can raise blood pressure, but high salt can also cause water imbalance in the body and cause edema.
For example, a fictional old lady who likes to eat pickled food and salted fish very much, and after a long-term high-salt diet, not only does her blood pressure rise, but she also often has edema in her legs and has difficulty moving. This condition is very common in older people on a high-salt diet.
Finally, foods that are high in sugar are to be avoided. Many people may think that this is mainly to prevent diabetes, but in fact, a diet high in sugar can also accelerate the aging process of the body, especially the skin.
For example, imagine an elderly grandmother who has a special sweet tooth and not only gains weight after a long period of high intake of sweets, but also notices that her skin is loose and wrinkles appear. These changes in vitro reflect a decline in metabolic function in vivo.
In the face of these "don't eat" suggestions, we need to start from the daily life of the elderly and adjust their eating habits. Adjusting your diet will not only help avoid the health problems mentioned above, but also improve the quality of life for older adults, allowing them to have more vitality and a better mood.
Through the above examples, we can see that the elderly "do not eat" in their diet not only to avoid certain diseases, but also to maintain the overall quality of life and physical function. These changes are small, but the effect is significant, and it deserves the attention of every elderly person and their family.
When discussing diets for seniors, in addition to focusing on what they should avoid, it's equally important to highlight what foods they can try to boost their health. Next, we'll explore some of the food choices that may be less well known, but are very beneficial for the health of older adults.
First, let's talk about quinoa. Although quinoa is not new on many healthy food lists, it is especially beneficial for the elderly. Quinoa is a whole grain rich in protein and essential amino acids, and its protein quality is comparable to that of milk.
Imagine a 72-year-old man who needs to control his diet strictly due to diabetes, and since he has incorporated quinoa into his daily diet, his blood sugar has been better controlled, and he also feels more energetic. Secondly, almonds should not be overlooked.
We can imagine an elderly man who is often tired and at risk of heart problems, and since he has eaten a small handful of almonds every day, not only has his heart function improved, but even his skin has become smoother.
Next, let's take a look at red cabbage. Not only is purple cabbage attractive in color, but it is also very nutritious and rich in powerful antioxidants, such as anthocyanins, which can help slow cognitive decline in the elderly.
Suppose there is an elderly person who has mild cognitive impairment and joint pain, and after regular consumption of purple cabbage, he finds that his memory has improved slightly and his joint pain has also decreased.
Finally, it is worth mentioning edible mushrooms. Edible mushrooms, such as shiitake mushrooms and reishi, are rich in β-glucan, a substance that boosts immune system function. For example, an elderly man who often has colds, after adding edible mushrooms to his diet, found that the frequency of colds decreased significantly throughout the year.
Through the examples of these foods, we see that adding these nutrient-dense foods to the diet of the elderly not only helps them maintain their health, but also improves their quality of life.
These food choices, while simple, can play a huge role in the daily diet of older adults. We should encourage more older people to try these foods so that they can enjoy their health while enjoying the deliciousness.
What are your thoughts on the health of the elderly? Welcome to discuss in the comment area!
Resources
[1] Liu Chunyan. Analysis of the status quo and influencing factors of self-perceived aging in the elderly with continuous regular physical examination. Desheng Community Health Service Center, Xicheng District, Beijing, 2024-07-15