Nutrition Tips on Aging

Aging brings a vast number of physical changes that affect every system in the body. The impact of diet on aging and age-related diseases is a popular topic of research. Spurred by increases in the elderly population, science has discovered many ways to enrich your diet to slow or prevent the onset of age-related maladies.

Increase Antioxidants

Antioxidants are substances that protect cells from damage by free radicals. Free radicals are by-products of various metabolic processes. By eliminating free radicals, antioxidants can prevent or slow the onset of age-related diseases. In April 2001, the Vascular Biology Program at Tufts University reported in the "Annals of the New York Academy of Science," that multiple studies demonstrate the ability of antioxidants to decrease risks of degenerative diseases such as dementia, cardiovascular disease and cancer. To increase antioxidants in your diet, consume more nuts, green tea, vegetables and fruits, especially blueberries.

Get More Omega-3

Omega-3 fatty acids are polyunsaturated fats essential to human health and must be obtained through foods. Fatty fish and nuts are an excellent source of Omega-3. In 2005, the Department of Family Medicine at the Madigan Army Medical Center reviewed research on applications of Omega-3 in general medicine. It reported numerous applications including cardiovascular disease prevention, reduced myocardial infarction and triglyceride lowering effects. The American Heart Association recommends two, 3 oz servings of fish per week.

Bone up on Calcium With Vitamin D

Osteoporosis and bone fractures are common ailments of aging. "Public Health Nutrition" published a review of calcium studies in April 2001 and stated that there is enough evidence to support routine supplementation for people at risk for osteoporosis. It emphasized that the optimal source for adequate calcium is through the diet but for cases such as lactose-intolerance, supplements are effective. Strive for an intake equivalent to 700 to 800 mg calcium with 400 to 800 mg vitamin D.

Make Friends With Fiber

Fiber is necessary for gastrointestinal function and reducing cardiac risk factors. The USDA Dietary Reference Intake for fiber is 25g for women and 38g for men. In April 2003, the Cardiovascular Health Research Unit of the University of Washington studied fiber intake and the risk of heart disease in the elderly. It concluded that fiber consumption was associated with lowered risk of cardiovascular incidents. Fiber is also helpful for Irritable Bowel Syndrome, constipation and diverticulitis. To increase fiber, consume more fruits, vegetables, whole grains and legumes.

Avoid Age Accelerators

While we cannot stop time, we can slow the effects of aging by avoiding those foods which contribute to cellular damage, increased age-related disease risk factors and provide empty calories. The Department of Medicine at Dartmouth Medical School states that elevated sugar damages collagen and body tissues, possibly extending to the eyes, heart, kidneys and vascular system. To prevent accelerated aging of your body, avoid or limit your consumption of refined foods, added sugar, trans and saturated fat, alcohol and sodium.