Balanced nutrition in old age is more important than ever. Energy needs are falling, but nutritional needs are rising. In general, due to the physical and lifestyle changes that usually accompany aging, calorie requirements are lower. However, a balanced diet is extremely important.

Being overweight in the elderly increases the risk of heart disease, stroke, diabetes and some cancers. Losing weight can be quite a challenge. If you have gained weight over the years, try to lose weight slowly, gradually.

How to maintain a healthy weight for an elderly person

Balanced nutrition is based on a daily calorie requirement of an elderly person, and it is about 2,000 calories. Drink at least 2 liters of water every day. Be careful with high sodium content in food.

An active lifestyle improves appetite
Take a walk every day or do other outdoor activities. You can ask your doctor which exercises are suitable for your level of mobility.

Vitamins and minerals
A balanced diet for the elderly should be organized in such a way as to provide sufficient vitamins and minerals.

Include liver, dairy products and fish in your diet. These are products with a high retinol content.

Vitamin B12 supports the health of the brain and nervous system. The most common symptoms of deficiency include fatigue, dizziness or loss of balance, as well as decreased mental performance.

Vitamin D – affects the immune system, hormones, bones and brain. Moderate sunlight and appropriate supplements are recommended. It should be remembered that vitamin D is not contained in food in large quantities.

Carotenoids, vitamins C and E – have antioxidant properties. They are important for maintaining tissue health. They can be found in orange, yellow and dark green vegetables. Sweet potatoes, zucchini, carrots, spinach, beets and cabbage are good sources. You can find vitamin E in nuts, seeds, peanut butter and wheat germ. Various fruits and vegetables are rich in vitamin C.

Calcium
Calcium is needed to regulate heart rate and maintain bone mass. You’ll find it in dairy products, boiled vegetables, and calcium-fortified foods.

Iron
Iron deficiency can lead to decreased energy levels, dizziness and problems with concentration. There is a feeling of fatigue and lethargy. Iron deficiency is known as anemia. You will find iron in red meat, shellfish, oysters, offal, beans, lentils and cooked dark green vegetables.

Zinc, potassium and magnesium
The best sources of zinc are meat, oysters, shellfish, pumpkin seeds, beans, peas and lentils.

Potassium lowers blood pressure and reduces the risk of kidney stones. In addition, it also strengthens your bones. It is found in fruits and vegetables such as bananas, plums and potatoes.

Magnesium – plays a key role in 300 physiological functions. Supports the work of the heart, immune system and strong bones. It is found in grains, nuts, fruits and vegetables.

Cholesterol reduction does not require a drastic change in lifestyle or highly intense exercises. A few exercises will be enough, but it is important to do them systematically.

Research data

It is known that only proper nutrition in combination with physical activity effectively reduces cholesterol levels. This was proved by an experiment conducted on 400 participants who, after measuring the level of cholesterol in the blood, were divided into four groups: the first did not change their lifestyle, the second began to exercise intensively, the third switched to a low-fat diet, and the fourth supplemented the diet with physical activity.

When their cholesterol levels were checked a year later, it turned out that only in the fourth group its decrease was significant.

How Exercise Lowers Cholesterol

Physical exercises favorably change the ratio between bad LDL cholesterol and good HDL cholesterol – they reduce the level of bad and at the same time increase the level of good. In addition, regular exercise reduces systolic and diastolic blood pressure in people with hypertension, improves the efficiency of the heart and lungs. Oxygen transport to tissues and blood flow through organs increases.

In addition, physical activity regulates sugar and insulin levels, improves blood clotting. Regular exercise, in addition to direct effects on the circulatory and respiratory systems, also improves well-being, because during exercise the body produces endorphins – hormones of happiness.

So any kind of activity will be useful – cycling, brisk walking, running, swimming or dancing. It is important to introduce activity gradually. If the body is not used to stress, start with a quick walk. At first, it is enough 2 or 3 times a week for at least half an hour in a row, and after a month, move on to other types of exercises.

Already after 3 months of systematic physical exercise, the HDL level increases by an average of about 7 percent. It is enough to follow the principle recommended by doctors: you should actively spend time at least 3 times a week for at least 30 minutes. The intensity of the exercises performed should be such that your pulse is about 130 beats per minute.

So my advice is pretty simple: start a cholesterol reduction program with 30 minutes a day for 3-5 days a week. Let it be just brisk walking to begin with, but in the future you will still have to load yourself more noticeably – connect running, swimming, or cycling.

After the first month, gradually increase the training time to 50 minutes a day.

Wait at least an hour after eating to start the exercises, and finish them 30 minutes before eating. Do not limit yourself to drinking only mineral water – choose a balanced diet.