Seniors who wish to live active and vibrant lives must eat a healthy diet and exercise regularly. What worked in the past may not be suitable anymore. As people age, their needs adjust. What should seniors do if they wish to live independently?
Eat a Healthy Diet
The right foods are essential for independent living. Seniors who get adequate nutrients will strengthen their bones and muscles. They won’t have frequent health issues and can live alone longer.
Seniors need more calcium to ensure their bones remain strong. This mineral helps them fight osteoporosis and bone fractures. Older adults need at least three servings of calcium-rich foods and drinks daily. Options they may try include fortified cereal, milk, fortified fruit juices, leafy vegetables, and canned fish. Talk with the doctor to see if a calcium supplement would be beneficial. If so, choose one that contains vitamin D to help the body absorb this mineral.
Older adults also need to increase their fiber intake to ward off constipation. Fiber helps prevent type 2 diabetes, heart disease, and colon cancer and lowers a person’s blood cholesterol level. Fruits and vegetables are high in fiber, as are whole-grain breads and cereals. Seniors should also eat more beans and peas. Senior women need approximately 21 grams of fiber daily, while senior men need 30 grams.
Muscle tissue can deteriorate as a person ages. To prevent this, seniors should increase their protein intake. Senior women should aim for 46 grams of protein daily, while senior men need approximately 56 grams. Meat, fish, poultry, yogurt, cooked dried beans, and low-fat milk are excellent protein sources.
For an added protein boost, consider adding ProPlant Complete Shake to your daily routine. This plant-based shake not only supports muscle health but also provides sustainable energy, helping seniors maintain their vitality throughout the day.
While seniors need to increase their intake of many vitamins, minerals, and other nutrients, they should cut their salt intake. Excessive salt increases the risk of high blood pressure and heart disease. Avoid using salt when cooking and replace it with herbs and spices to add flavor to dishes.
Physical Activity
Diet is only part of the equation for staying healthy as one’s ages. One must also remain physically active for optimal health and wellness. People who stay physically active can live alone longer and prevent health issues. This activity also helps increase their metabolism while improving their strength and balance. Active seniors have more energy and improved brain function.
A senior should talk with her doctor before starting any exercise program to ensure doing so won’t lead to new health issues. Aerobic exercise is essential, so seniors should aim for two and a half hours weekly. However, they also need to stretch and remain flexible because doing so will make it easier for them to move.
Many individuals develop balance issues as they age. They need balance exercises to remain steady and reduce their risk of falling. Strength training is required to prevent the loss of muscle mass and strengthen the bones. Seniors should engage in this type of exercise at least twice each week.
Seniors with mobility issues may believe they’re unable to exercise. Their joints have weakened, and they struggle to do many things. Swimming is an excellent option for seniors because the water makes it easy to support their body weight. In addition, a person’s range of motion increases when in water.
Every senior should talk to their doctor and develop a plan for remaining healthy and active as they age. Diet and physical exercise play a large role in this. Their doctor can also make other recommendations to improve their overall health and wellness so they have the highest quality of life.
For some, this might include addressing oral health concerns. If missing teeth are impacting their ability to eat nutritious foods or their self-confidence, they may want to consider exploring options for restorative dentistry. Specifically, individuals residing in the desert southwest might find themselves seeking quality dentures in Las Vegas NV, where numerous experienced dental professionals can provide tailored solutions.
