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Nutrition for people over 70 years old is very important, because at this time people tend to eat less and be less active when they are old. So how should the 70-year-old exercise and how to eat to both meet the needs and have an active and healthy life at the age of 70?
1. Nutrition for people over 70 years old
A healthy diet with the right nutrients will help build strong bones and muscles for people over 70 and prevent health problems. Nutrition for people over 70 years old needs to be adjusted to meet the body's needs.
Fortified with calcium: Calcium helps strengthen bones to prevent osteoporosis and fractures. Try to eat 3 servings of calcium-rich foods and drinks per day. Try dark green leafy vegetables, canned fish, cereals, milk and juices or plant-based drinks. If you can't get calcium through your daily diet, try taking supplements or supplements, but make sure you have vitamin D to help your body absorb calcium. Increase fiber: Fiber will help you eat better and avoid constipation. Fiber also helps reduce the incidence of heart disease, type 2 diabetes and colon cancer, and lowers blood cholesterol levels. Nutrition for people over 70 years old should note adding more fruits and vegetables, wholegrain breads and cereals, beans and peas in each daily meal. Protein Boost: Protein helps preserve muscle tissue. Foods that are good sources of protein include meats, fish, cooked dried beans, low-fat milk and yogurt. Reduce salt intake: Too much salt can lead to high blood pressure and heart disease. To avoid the risk of these diseases, nutrition for people over 70 years old should pay attention to eating fresh, low-salt foods. Do not add salt when cooking, instead, use herbs and spices to flavor dishes. Reduce eating out or processed foods because they contain a lot of salt. Choose healthy fats: For a healthy heart at 70, avoid saturated and trans fats. Instead, choose polyunsaturated and monounsaturated fats, found in nuts, fish, olive oil, and avocados. Increase potassium: Reducing salt and increasing potassium intake helps reduce the risk of high blood pressure. Diet for people over 70 years old can choose good sources of potassium are fruits, vegetables and beans. Refer to the Mediterranean diet: Try to refer to and eat the Mediterranean diet. With plenty of fruits, vegetables, fish, whole grains, good fats, and low-fat dairy products, this diet is thought to help reduce the risk of heart disease, diabetes, and certain cancers. and memory impairment. Drink enough water every day: As you age, your body will feel less thirsty, so health care at the age of 70 needs to pay more attention to drinking enough water every day. Drink water to stay hydrated and give your body energy. Alternatively, you can also try using fat-free milk and natural fruit juices. Note, avoid using drinks with added sugar or salt. Limit the use of alcohol, beer: The body also cannot handle alcoholic beverages when old. It even dehydrates the body, prevents drugs from working and leads to other health problems like congestive heart failure, diabetes, high blood pressure, memory and life problems, mental disorders. conditions, osteoporosis, sexually transmitted diseases.
Dinh dưỡng cho người trên 70 tuổi cần hạn chế uống rượu bia
Try softer foods: Nutrition for people over 70 years old should pay attention to how to well absorb nutrients from food. In the elderly, dental problems are inevitable, if you cannot chew fruits, vegetables or meat, try softer foods with similar nutrients. Examples include low-sodium soups, canned tuna, or unsweetened canned fruit.
2. How should 70-year-olds do sports?
Staying physically active helps the body maintain independence, prevents health problems and changes metabolism. Exercise can also improve strength and balance in the elderly, provide more energy, and improve mood and brain function.
70 years old should do sports to suit health, first, go to see a doctor for advice. Some types of exercise that are good for this age group are:
Endurance exercises: Most older adults need about 2 and a half hours of light exercise each week, or about 30 minutes a day. Endurance exercises like walking, dancing, and tennis help with breathing, heart rate, and energy exchange. Exercises to stay flexible: Yoga is one of the exercises to maintain flexibility, keeping the body more flexible. Balance exercises: Single-leg standing, heel-to-toe walking, tai chi or yoga are great balance exercises. Strength training exercises: How to exercise at 70 years old. If you don't want to lose muscle mass and strengthen your bones, you can try weightlifting exercises, resistance band training or push-ups. However, it is recommended to only exercise 2 days a week and work with a personal trainer to avoid injury. Gentle exercises for joints: As you age, joints become weaker. So choose gentle exercises for joints like walking, swimming and cycling. These are good exercises to keep your hips and knees in good shape. If you are still wondering how to exercise at 70 years old so as not to overdo it, adjust it gradually, because even if you are no longer able to move as well as before, the elderly can still exercise. Swimming is a good option to try because when in the water, the body will be supported by the weight. Swimming also increases the distance the joint can move.
Đị bộ được nằm trong các bài tập luyện và chăm sóc sức khỏe tuổi 70
If you find it difficult to stand up, try sitting in a chair and doing resistance band exercises. If you can't start exercising now, take it one step at a time. Start by getting up and getting out of your chair. The next day walk down the hallway and come back. After that, try to “march” in place and see how your body has improved.
Health care at the age of 70 needs to pay attention to nutrition and exercise to not only meet the body's needs in old age but also help lead a healthy and happy life.
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