Macros before Micros
Protein, carbohydrates and fats are essential for survival and required in large amounts for the body to function properly. Eating a balanced diet with a variety of foods from the different food groups is an important part of a healthy diet for older adults, to help you stay active and fit.
Protein intake is especially important for older adults because it helps to maintain muscle mass and strength. It can counter muscle mass decline as we get older and, in turn, help to prevent injury or falls. Remember, unlike carbohydrates or fats, protein cannot be stored so you need to get regular amounts throughout the day.
Eating protein-rich foods such as lean meats, fish, eggs, dairy, nuts, beans and pulses can help older adults maintain their muscle function.
Exercise
As you get older you need to include both aerobic and resistance exercises into your routine, at a level that’s tailored to you. It’s never too late to start!
Aerobic exercise helps to improve cardiovascular health and can help to reduce the risk of chronic diseases. It can also help to reduce stress and improve mood. Activities such as walking, jogging, swimming, and cycling can help to improve overall fitness and physical wellbeing. Any movement is good, so if it’s gardening or walking the dog that suit you that’s great.
Resistance exercise is good for older adults because it can help improve muscle strength, bone density, balance, coordination, and flexibility. All these benefits mean that it’s easier to recover from a stumble or slip. Body weight exercises use your own body weight as resistance, while weight training uses resistance from external weights such as dumbbells and barbells. Both types of exercises can help you build strength, so tailor the options to suit your ability.
Healthy weight
A healthy body weight is important because it can help reduce the risk of developing chronic diseases, such as heart disease, diabetes, and certain types of cancer. It can also help improve joint health and improve overall quality of life.
For older adults a BMI (body mass index) range of 20-25kg/m2 is recommended and it’s fine to be at the upper end of this healthy range. Although BMI has its limitations, it is still a suitable measure for most of the population.
Fluid intake
Fluid intake is important as you age because it helps to keep your body hydrated and functioning properly. Dehydration can cause fatigue, headaches, constipation, and dizziness. Additionally, adequate hydration is important for maintaining a healthy digestive system, kidney and liver function, as well as cognitive function.
There is a link between urinary tract infections (UTIs) and fluid intake in older adults. Drinking plenty of fluids helps to flush out the urinary tract and reduce the risk of infection.
For most people around 2 litres of fluid per day is recommended (30-35mls per kg body weight.
Sleep
Sleep is important as it helps to restore and repair the body. Quality sleep helps to reduce stress and fatigue, improve concentration and memory, and helps to regulate hormones and metabolism. Additionally, sleep can help to boost immune function and reduce the risk of chronic diseases.
Sleep can be disrupted as we age due to a variety of factors, including changes in circadian rhythms, medical conditions, medications, and lifestyle factors. Poor sleep habits, such as napping during the day or going to bed late, can also disrupt sleep.
In studies, the sweet spot for sleep has been shown to be between 7 and 9 hours. This is the amount of sleep that has been found to be beneficial for overall health and well-being. Again everyone is different, so the amount you need within this range is individual to you.
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