Healthy Aging

As the baby boomer generation works its way into the "over-the-hill" category, many of them are now wondering what they can do to age gracefully. It's already too late to take back all of those sunbathing days and it may be that those couple of pounds put on each year have now added up to 10, 20, 30 or even more pounds of extra baggage. But don't dismay, it's never too late to make a change. And the sooner that change is made, the better.

If you don't already have good eating and exercise habits, work toward that now. As we age, our lean body mass decreases and with that our basal metabolism. That means that we don't need to eat as much as we used to eat in our youth and if we don't curtail our intake, we will end up with extra weight. Many medical problems are related to excess weight, including, but not limited to, diabetes, heart disease and stroke, cancer and high blood pressure.

With that in mind, it becomes imperative that older people choose their foods more carefully. That daily donut, or the slice of cake after dinner, or the quarter pounder may all have to be things of the past. Follow these guidelines for a healthier and more graceful aging process:

• Nutrient dense foods should be the order of the day: those that are rich in calcium, fiber, iron, protein, vitamin A and C and folate.
• Foods that are high in fat, sugar and sodium should be eaten in limited amounts.
• Eat adequate fiber to ensure regular bowel movements as opposed to using laxatives which can interfere with digestion and absorption of key nutrients and may lead to abuse. Vegetables, fruits, whole grains, legumes, nuts and seeds all are high in fiber. .
• Engage in 30 minutes per day of moderate to strenuous activity most days of the week. This will keep your metabolic rate up and your weight down.
• Women should make sure that they are taking in enough calcium since they are more prone to osteoporosis. Dairy products are rich in calcium and can be eaten throughout the day. Check with a doctor to see if you need to take a supplement.
• Eat a variety of foods. Don't get caught in a rut.
• Make your diet colorful and full of fresh fruits and vegetables. Strive for at least 3 1/2 cups a day!
• Make your meal time a special time where you treat yourself to great tasting, healthy foods. You are the one to decide how you fuel your body. To keep your engine running smoothly, choose only the best for it.

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