Aging is no longer viewed by everyone as a slow decline into disability and illness, according to the National Institute on Aging. However, you are at increased risk for certain medical conditions such as osteoporosis and memory loss. Lifestyle changes such as improving your diet can help slow the effects of aging.
Omega-3 Essential Fatty Acids
About 5 million people in the United States have dementia, which usually affects people older than age 65. It's a progressive condition that reduces mental abilities such as memory, language, learning and thinking, according to the Merck Manuals Online Medical Library. In a 2007 study published in the journal Neurology, French researchers found that a diet rich in omega-3 fatty acids can help ward off dementia and age-related cognitive problems. Omega-3 fatty acids are available in supplement form. Good food sources include flaxseed or its oil, walnut oil and fatty fish such as mackerel and salmon.
Fruits and Vegetable Products
In the same Neurology study, researchers also identified fruits and vegetables as being capable of preventing the onset of dementia. These foods are rich in vitamins, minerals and other nutrients. According to Rice University, antioxidants in fruits and vegetables such as beta carotene and vitamins C and E fight off free radicals and help prevent cellular damage that plays a key role in aging and various diseases such as cancer. Fruits and vegetable products include pills, capsules, beverages and powders. It's healthier to eat fruits and vegetables instead of taking pills and powders, but you can use these products to supplement your diet. The Department of Health and Human Services recommends adults eat no less than 2 cups of fruit and 2-1/2 cups of vegetables daily.
Calcium Supplements
As you get older, your bones can become fragile. Calcium, along with vitamin D, keeps bones healthy and strong, reducing your risk of conditions such as osteopenia or osteoporosis. Calcium is available as a supplement in combination with vitamin D. To get the best calcium supplement, read the label to check for the amount of elemental calcium it contains, advises the Mayo Clinic. The recommended daily intake of elemental calcium is 1,000 mg. Good food sources of calcium include dark-green leafy vegetables and calcium-fortified foods. Also, the American Dietetic Association recommends older adults eat three servings of fat-free or low-fat dairy foods that are fortified with vitamin D.
Member Comments