Are you as healthy as you’d like to be. Do you need to get in gear and get that blood pressure under control? How about your blood sugar? Where do you begin? It’s all so confusing, right? Too many steps, no time, conflicting messages, outright lies. It will be easier if you start with these 6 diet tweaks…
First of all, CUT DOWN ON INFLAMMATION in your body. Did you know that inflammation is behind many chronic age-related diseases? Inflammation causes collagen in your skin to break down. The result — wrinkles! Some of the foods that contain high fat and trans fats can cause inflammation in your body. So to reduce your wrinkles as well as your risk of chronic disease, eat fewer high fat, trans fats and high salt foods. That will limit your body’s inflammatory response.
Second — EAT MORE PLANTS. Focusing on a more plant-based diet will give you more antioxidants and phytochemicals. Both have been shown to reduce the risks of heart disease and stroke while fighting inflammation and cancer.
Third — EAT LESS MEAT. You don’t have to go meatless. Just eat less of it and choose those that are high in omega-3 fatty acids and lean proteins. For increased omega-3 fatty acids swap out regular beef for grass fed beef or venison and eat more cold water fish.
Fourth — GET MORE NUTRIENTS FROM FEWER CALORIES. As you age, your caloric needs decrease while your nutritional needs increase. You need to focus on nutritionally dense foods that are low in calories, like fruits and vegetables. To make it easier, begin with small changes. Start by switching out a processed snack for fresh fruit.
Fifth — MODERATE YOUR ALCOHOL CONSUMPTION. Alcohol affects everyone differently. It can also interact with many medications which we are more likely to take as we get older. If you take medications, prescribed or over-the-counter, and you plan to drink alcohol, discuss it with your physician. If you are cleared to consume alcohol, do it with limits.
Sixth — DRINK WATER. Staying hydrated is important at every age. Proper hydration allows your body to perform all of its vital functions. Many digestive processes rely on having a good hydration level. Signs of dehydration can include dizziness and confusion. Drinking enough water is paramount to good health.
How does this change as you age? After age 50 your body’s response to dehydration changes. At age 25 if you spent the day out in the sun you became extremely thirsty letting you know to replace lost fluid. After age 50, this may not happen.
A simple tweak to ensure that you don’t suffer the effects of dehydration is to drink water, even when you don’t feel thirsty. Keep a glass or bottle of water with you and take sips when you’re relaxing. That’s a good way to remind yourself that you need to rehydrate, even if your body is no longer sending you the right signals.
There’s no need for a drastic, over the top change in your life, once you reach your silver or golden years. Lifestyle diseases related to unhealthy diets include heart disease, stroke and cancer. They account for more deaths in the US than any other cause of death.
Small changes can make a big difference in your quality of life. Enjoying your retirement will be a lot easier if you have a healthy body fueled by the right foods.
