A Diet for Battling the Years

In order to promote longevity and challenge the onset of age-related health problems, what we put in our mouths must be addressed. The food and drinks we consume become the building blocks that our bodies use to sustain the health of our organs and joints, as well as our eyes skin and hair. If we do not address the requirements of our aging bodily systems, detriments to our health and well-being will often result. However, following a healthy dietary regimen does not have to be difficult, as recommended by the Mayo Clinic, it can be as easy as 6 simple steps.

1. Consume more plant-based foods: This is not only fruits and vegetables, but also includes legumes, nuts, seeds, and whole grains. A good hint is to identify if the product has been processed in any way, for the less it has been canned or cooked, the more nutrient dense it will be. Also seek a variety of different colors in your produce, for this will ensure that you get a range of important vitamins and minerals.

2. Drink plenty of water: Water is a key part in the functioning of a healthy body. It flushes out toxins, lubricates joints, and sustains urinary tract health. Each day, it is recommended that you drink six-to-eight 8 ounce (= 1cup), glasses of water a day. Increase this if you have undertaken heavy exercise or live in a warm climate.

3. Be mindful about fat and sodium intake: Fat is calorically dense, so as our body’s age and our metabolisms slow, we need less of it. However, some types of fat, such as that derived from nuts, canola and olive oils, have heart protecting benefits, so controlled portions should be included in the diet. Sodium can be a hidden menace in that it is often hidden in foods that are processed or canned, and over the course of a day it is fairly easy to consume more than is needed. Therefore, monitor the addition of salt when cooking and check the sodium content of foods you frequently consume.

4. Monitor your calories: As we age and our metabolisms slow, and it can be difficult to know how much we should be eating. Consult with your doctor as to what your caloric intake should be each day.

5. Start a dietary journal: It has been consistently shown that oftentimes individuals do not realize trends and quantities of the foods they are eating, until they actually take the time to write it down. Keeping a food diary can be an easy way to ensure that your diet is on track for healthy aging.

6. Take supplements: Supplementing your diet with different vitamins and minerals that your body needs can be an easy way to ensure lasting health. Check with your physician to identify what may be beneficial for you.

Source: CNN Health