Stay Regular with Fiber
Constipation is a common problem after age 60, likely due to a combination of a decreased appetite, lower fluid intake, and inactivity. Stay regular by making sure to include plenty of fiber in your diet. Many fruits, vegetables, and whole grains are fibrous. The World Health Organization recommends five servings of fruit and vegetables daily.
Monitor Salt and Sugar Intake
As we age, we may begin to crave more salt and sugar. This phenomenon is likely caused by an age-related decline in both taste buds as well as sense of smell. The tendency to over salt and over sweeten food can have negative health effects. Extra salt may increase blood pressure and fluid retention. Too much sugar can result in Type II Diabetes. Instead, try salt-free seasonings like a lemon-pepper for poultry, fish, and vegetables. When it comes to sugar, aim to keep sugar out of your fluids by avoiding excessive juice, soda, or sweet tea consumption.
Take Your Vitamins
As we age, we may also experience a decreased ability to digest vitamins and minerals, which may lead to a higher risk of deficiency. Two vitamins to pay attention to are:
- Vitamin B12: Older individuals may be at risk for low B12 due to less intake of foods containing this vitamin and decreased stomach acid secretion, which can inhibit conversion of B12 into a usable form. Vitamin B12 is found naturally only in animal source foods, such as meet, eggs, fish, and dairy products. It can also be added to fortified foods such as breakfast
cereals in a crystalline form, which is better absorbed by those in the older population. - Vitamin D : Our Skin doesn’t synthesize vitamin D as efficiently as we age, and our kidneys may become less able to convert Vitamin D to the active hormone form. Vitamin D may be absorbed from the sun, and it is also found in fatty fish and egg yolks. Store-bought cow’s milk, nut milk, and most orange juices are also fortified with added vitamin D.
