The aging phase is a process that all people will face, during this phase when various pathologies are most commonly diagnosed, the most affected organs are the heart and the brain; These diseases mostly arise when people have not led a good lifestyle throughout their life. And they exceed the consumption of ultra-processed foods, fats, sugars and alcohol.
Most advice given by health professionals is to follow a nutritional plan throughout life that includes foods from all groups in appropriate proportions for the patient’s age and weight. exceptRecommends limiting consumption of ultra-processed foods loaded with fat and sugar.
It is also important to incorporate good eating habits with regularly practicing a sport, or physical activity. Additionally, it is important to sleep an adequate number of hours during the night and avoid strong episodes of stress.
Advice for adults over the age of 60
That’s why the Health and Personal Care Portal family doctor Provides some recommendations that people who are reaching or who are already 60 years of age should keep in mind. The medium stresses that the best changes that can be made at this age are to eat well and exercise according to your age if you haven’t been doing it if you’ve been sedentary all your life.
The idea is that through these two activities, bones and muscles are strengthened, which are greatly affected during aging. ,When your muscles are strong, activities such as getting up from a chair or opening a door become easier., When you lift weights, start with 1-pound or 5-pound weights. If you don’t have weights, use a can of soup, a book, or a full bottle of water. Keep your weights in the same room as your TV. Do some exercise while watching TV.
What they recommend through the portal is that if the patient has not been eating enough throughout life, do not change your eating plan suddenly, but make changes gradually. For example, if fruit was not consumed, it is important to start consuming this food at breakfast; Also, if you used to eat white bread for breakfast, you can start having a slice of whole wheat bread.
except, It is important that the fruit is always eaten in its natural state, To do this, you can start with juice three days a week and whole fruit four days a week, and so on, until you eliminate fruit juice altogether. The best drink to accompany a meal is water. It should be remembered that when a fruit is squeezed or mashed, all the fiber is released and all the sugar is stored in it, which, although natural in large quantities, can be harmful.
To prevent constipation, it is essential to include fiber-rich foods in the diet such as whole grain products, beans, lentils, oats, vegetables and fruits. “Men over the age of 50 should consume 30 grams of fiber a day; Women over the age of 50 should consume 21 grams per day.
Consuming an adequate amount of water per weight will guarantee that toxins can be eliminated through urine, preventing complications in organs such as the kidneys.