Aging is a natural process, and as you age seniors need to take proper care of their overall health and wellness.

Seniors who take care of their health as they age often enjoy higher levels of energy and a higher quality of life. It’s important for seniors and their caregivers to focus on embracing the aging process through healthy habits so they can enjoy a better quality of life.

Health and wellness - Mental, emotional and physical tips for healthy aging

As grow older, it’s common to feel bloated, slightly nauseous and even experience stomach issues after meals. Gastritis, acid reflux, flatulence, etc. are all very common problems that older adults experience. In most instances it’s nothing too serious, most of these issues can be fixed with a few simple measures.

One mistake that many seniors make when they have acid reflux and indigestion is to resort to medication such as antacids and prescription medication. In most cases, this is neither necessary nor helpful because you’re just masking the problem. If you wish to attain long term relief,

You may be wondering what could be the cause of all those stomach issues. Well, your body becomes a lot more sensitive as you age. When you were younger, you could eat anything you wanted without worry. However, as you get older, your body becomes more sensitive.

Health and wellness - Nutrition for seniors - adding protein to your diet

Salt in your food may cause more water retention. The oily foods may cause inflammation and the sugar-free soda will increase the acidity in your body because of the artificial sweetener.

Many people become use to eating unhealthy in their younger years and carry that over into their golden years. The truth remains that if you adjust your lifestyle and eating habits, you can life a healthy life even in your senior years. This can be accomplished by helping your aging loved one give up unhealthy foods and make better choices in their daily diet. They should consume foods that are wholesome, rich in fiber, vitamins and nutrients that your body craves. It’s important to help your loved one maintain their health and wellness as they age.

Older adults need to have a diet that is best suited for their body and physical needs. Here are 2 ways this can be done:

  1. KEEP A FOOD JOURNAL: A food journal is a wonderful way to keep track of what you eat and how you after eating. You will be able to see what foods make you feel good, energetic and wholesome. They don’t have to give up all of their favorite foods, however it should be eaten in moderation. At the same you’ll be able to see which foods make you feel sluggish, bloated or completely drained of energy. If your senior is not able to properly or consistently keep a food journal themselves, you can do it for them.
  2. PORTION CONTROL: Older adults have a slower metabolism than their younger counterparts. They also tend to loose lean muscle with age as well. One way to combat that is to exercise regularly and weight train when possible. Older adults also burn less calories daily than younger individuals. This is why portion control is important for seniors. Seniors need to eat less because it is very easy to gain weight as we age.

What Types of Protein-Rich Foods Should the Elderly Consume?

Protein is very important for our bodies, because it ensures that everything in your body works optimally. Protein is used to create enzymes, build and repair tissues, muscles, skin, bone and cartilage. Our bodies needs protein. As we age, however, the sources we get our protein from need to change. Animal protein that has most of the amino acids that our bodies need.

Now, although animal protein has the most amino acids needed, animal protein is also high in saturated fat that can lead to heart disease. Older adults also find it more difficult to digest meat because their gut function is more sluggish.

Health and wellness - Plant based protein for seniors

The secret to overcoming this problem is to switch to protein that’s derived from plants. There’s a common misconception that meat contains more proteins than vegetables. A cup of broccoli contains more protein than an equivalent serving of meat. This applies to many other vegetables as well.

According to Whole Foods Market “Nutritional research has also discovered that plant-based protein from a wide variety of sources adequately supplies all the essential amino acids required for a healthy body. It is not necessary to consume a “complete” protein at every meal. The body’s innate intelligence utilizes the protein from multiple meals to provide the necessary building blocks.” Information source:

You may be wondering, “But what vegetables should seniors eat?” Well the first thing you need to know is that when you’re getting your protein from plants, you need a wide variety to get all the different types of proteins your body need in order to properly function.

  • NUTS: Nuts are very rich in protein, monounsaturated fat, calcium, magnesium, fiber, iron, zinc, selenium and even omega-3 fatty acids. The main point is to make sure that your senior is getting a good mix of nuts. Examples of nuts they can consume are: almonds, walnuts, cashews, Brazil nuts, hazelnuts, pecans, pistachios and pine nuts. Once these are being consumed, they will have a lot of protein, nutrients and vitamins in their diet.
  • SEEDS: Seeds like flax seed, sesame seeds, pumpkin seeds and sunflower seeds are a very rich in proteins.
  • VEGETABLES: Vegetables are also a great source of protein. Veggies like brussel sprouts, broccoli, kale, mushrooms,peas, spinach and artichokes are rich in phytonutrients that help to ward off many diseases.

For seniors that dislike certain veggies, try making a smoothie by mixing the veggies with some fruits which will make it much more enjoyable. What really matters is that your loved one gets a wide variety of nutritious foods in their diet. Meat is definitely a rich source of protein, however sometimes substituting meat with the foods mentioned above can be beneficial.

Many meats sold today contain hormones and other chemical substances that are harmful to our bodies. It is better to get your protein from greens.

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