How To Eat Away From Sarcopenia, Diabetes, High Blood Pressure And Osteoporosis? Nutrition Keys You Must Know Over The Age Of 65

The average life expectancy of modern people is increasing, but how to "age healthy" is an issue that everyone needs to pay attention to. However, as the age increases, the body gradually ages, and various chronic diseases come to the door one after another. How to take nutrition can win this battle. A "Silver-haired Health Supply Battle"?

Taiwan is about to enter a "super-aged society"

According to the latest population estimation report, Taiwan is about to enter a super-aged society in 2025, that is, 1 in 5 people is over the age of 65; by 2034, half of Taiwan's The above are all middle-aged and elderly people over 50 years old.

Song Minghua, a nutritionist with rich community experience, shared in the fan club that the most common diseases of silver-haired people are diabetes, hypertension, heart disease, sarcopenia, osteoporosis, degenerative arthritis, etc., and provide nutritional intake Suggest:

Prevention of sarcopenia: sufficient calories and protein

For the elderly with deteriorating dental function or poor appetite, the intake of calories and protein can be increased by means of "small, frequent meals"; if the daily dietary intake is still insufficient, nutritional supplements can be used products to increase caloric intake.

Stay away from high blood pressure: eat less processed foods and seasonings Replace red meat with white meat and drink dairy products in moderation.

Prevent Diabetes: Eat 6 Foods in Balance

To prevent diabetes is to maintain a balanced diet - whole grain, Beans, fish, eggs, meat, dairy products, vegetables, fruits, oils and nuts seeds should be balanced intake of 6 categories of food. In addition, Song Minghua also reminded, be sure to

Prevent cardiovascular disease: less greasy, sweet, colorful fruits and vegetables

In order to maintain cardiovascular health, in addition to normal blood pressure, you should also avoid red meat, fat and skin visible to the naked eye; avoid refined starch and sweets, Fruits and vegetables in a variety of colors provide the antioxidants the body needs to protect blood vessel health.

Avoid Osteoporosis: Correct Calcium Supplement

Song Minghua suggested that calcium supplementation should start with daily food, including dried small fish, dairy products, dried tofu, tofu, black sesame seeds, etc., and nutritional supplements should be considered for insufficient parts. In addition, weight-bearing exercise such as running, skipping rope, dancing, climbing stairs, etc. is also the key to maintaining bone health.

Away from degenerative arthritis: eat more spices

Train the large muscle groups near the knees, which will help reduce the burden on joints; add onions, ginger, garlic, peppers and other anti-inflammatory foods to your daily diet Ingestion can also relieve joint pain.

◎ This article comes from the life of nutritionist Song Minghua. share. Miscellaneous Notes. ◎ Image source/Song Minghua·Dazhi Image/Shutterstock