If you've always thought of aging as a slow debilitating decline that goes on for years, it's time to readjust your thinking. A recent study, funded by the National Institute on Aging, reports that, "Seniors may enjoy robust health until they are at the oldest of age." Two of the most important factors for a long, vibrant life are eating right and staying active.
Eat Right
Eating right means getting plenty of lean protein, five to eight servings of fruits and vegetables and only healthy carbohydrates in your diet every day. It also means avoiding saturated fats and refined carbohydrates, and generally lowering calorie intake. All these efforts help boost the immune system and lower the risk for many chronic diseases often associated with aging, including heart disease, stroke, cancer, diabetes and osteoporosis. Here's a quick overview of important nutrients that are recommended for healthy senior nutrition.
--Vitamin B
B vitamins help keep nerve and red blood cells healthy and is also necessary to make DNA. With aging the ability to absorb B vitamins decreases.
--Omega-3 Fatty Acids
Studies show Omega-3 fatty acids can help prevent many age-related conditions including heart disease, depression and macular degeneration. According to research published in the April 18, 2007, "Journal of Neuroscience," Omega-3s may also slow the growth of brain lesions associated with Alzheimer's disease.
--Calcium and Vitamin D
Research published in the September 2009 "Journal of the American Geriatrics Society," found that older adults with insufficient levels of vitamin D die from heart disease at greater rates than those with adequate levels of the vitamin. Also include plenty of calcium, Vitamin D and magnesium to keep your bones strong.
--Antioxidants
Research reported in the December 2000 edition of "Experimental Gerontology" suggests that oxidative stress and certain nutritional deficiencies may contribute to the aging process and to many age-related diseases including cancer, heart attack, stroke, rheumatoid arthritis, macular degeneration, cataracts, and Alzheimer's disease. Antioxidants like vitamins C, A, E and selenium reduce the oxidative damage from free-radicals and lower those risks. Lycopene and lutein also help reduce the risk of age-related eye disease.
--Protein
Older people may have a decreased ability to utilize protein efficiently in the body, so they need more of it to make up the difference. Lean protein helps maintain muscle mass and strong bones.
Exercise for Long Term Health
The other part of the senior health equation is regular cardiovascular exercise and strength training. Daily exercise prolongs independence by maintaining vision, physical strength, balance, mobility and stamina. It also builds muscles, strengthens bones, helps maintain weight and has been shown to benefit a number of conditions, from arthritis to depression.
Senior exercise is particularly important for brain health. Research reported in the 2001 edition of "Archives of Neurology" indicates that exercise lowers the risk of cognitive impairment and dementia. It may also stimulate the body's production of certain molecules called growth factors, which promote health of the nervous system. A study out of the University of Kansas School of Medicine reported in the 2008 edition of "Neurology",suggests that regular cardiovascular exercise may help those with early Alzheimer's disease preserve their brain function for a longer period of time. .
