Definition: Aging Gracefully

While aging is inevitable, many of the degenerative changes that prevail past middle age are not if preventive steps are taken.Recent medical research confirms that good nutrition can prevent, or at least slow down,such debilitating conditions such as Osteoporosis,Diabetes,and Heart Disease. In fact one report estimates that one third to one half of the health problems of people over the age of 65 are related to diet .

Steps

1. Determine the nutrients you need more of. With increasing age,the body is less efficient in absorbing and using nutrients; osteoporosis and other medical conditions common among older people also change nutritional needs. Consequently,an older person is likely to need extra amounts of the following essential nutrients:

o CALCIUM to prevent osteoporosis and maintain healthy bones.
o VITAMIN D, which the body needs in order to absorb the calcium.
o VITAMIN B12 to build red blood cells and maintain healthy nerves.
o ZINC to help compensate for lowered immunity due to ageing.
o POTASSIUM,especially in the presence of high blood pressure or use of diuretic drugs.
o FOLIC ACID and a B VITAMIN ,which the body uses to make DNA and red blood cells ,can lower the levels of haemocysteine, a compound in the blood that has been associate with heart disease .
o FIBER to prevent constipation.
o OMEGA-3 FATTY ACIDS from fish oil can prevent cardiac death by blocking fatal heart rhythms. OMEGA-3 Fatty acids are credited with keeping arteries healthy and reducing the sickness of platelets in the blood.

2. Try to eat balanced meals regularly, including meat and fish, vegetables and fruits.

3. Drink a lot of water every day to keep your body hydrated and cleansed.

Tips

• Strive to make meals pleasurable,even if you are eating alone.
• Select foods that supply contrasts in color, texture and flavour.
• Avoid using salt to improve flavour,instead add herbs and spices.
• Eat at least 5 servings of fruits and vegetables a day.
• A small glass of wine or beer with meals aids digestion and adds to eating pleasure (Remember: one small glass of wine or beer, not the full bottle)
• Take daily walks or engage in other exercises.
• Choose healthier foods from the market that contain no serious preservatives or additives that impair health.
• Calorie restriction diets have supposedly been shown to retard the aging process in animals and the degenrative diseases associated with aging to research this topic more read Beyond The 120-Year Diet , by Roy L. Walford, M.D.

Warning

• If you live in a northern climate (like Boston,Seattle,Chicago, much of Canada, as well, as parts of Europe), your body may be seriously lacking Vitamin D, essential for absorption of calcium. Two cups of milk a day can replenish Vitamin D Levels in the body. Do not start on a calorie restricted diet without talking to your doctor first.

Source: WikiHow