CHESTERFIELD, Mo.—Originally created by President Kennedy and renamed by President Carter, Older Americans Month is in May, and this year Reliv International offered tips to help seniors achieve optimal health. According to Dr. Carl Hastings, chief scientific officer of Reliv, proper nutrition and supplementation are more important than ever for the 65 and older demographic, which is growing rapidly across the United States. The Administration on Aging estimates there will be approximately 72.1 million people over the age of 65 living in the United States by the year 2030.
Dr. Hasting’s recommendation to seniors included:
- Get your B vitamins: Changes in the digestive system, including the generation of less stomach acid and saliva, negatively affect the absorption of key nutrients, such as the B vitamins. In order to maintain adequate levels of the B vitamins, seniors should increase their consumption of whole grains like oats, barley and wheat bran, or use nutritional supplements.
- Up your intake of calcium and vitamin D: Aging bodies develop weak bones, but the combination of calcium and vitamin D can combat this effect. Therefore, vitamin D-fortified, calcium-rich foods, such as low-fat milk and yogurt, should be included as part of a well-balanced diet.
- Eat more fiber-rich foods: Constipation, an unpleasant side effect of aging, can easily be alleviated with a steady dose of fiber. One easy way to up your fiber intake is to incorporate fruits and vegetables – especially in their raw state – to every meal or snack.
- Choose "good" fats: While a low-fat diet is best for heart health, certain fats play a proactive role in removing cholesterol from the body. Olive oil, nuts and seeds, and avocados are all healthy sources of unsaturated fats and should be eaten in moderation. High-fat foods, such as cheese, butter and most meats should be avoided.
- Stay hydrated: Water helps flush toxins from the body and keeps joints supple, so it is a necessary component of any healthy-aging routine. In addition to drinking copious amounts of water, seniors should focus on foods with high-water content, such as melons, grapes, cucumbers and apples.
"As our bodies age, we have unique needs that can be addressed with proper nutrition," Hastings said. "Although certain ailments are associated with aging, they often can be avoided or even reversed by a lifestyle rich in healthy, whole foods, exercise and dietary supplementation." He noted older individuals should consult with a doctor or health professional before making any changes to their diet or vitamin regimen. "And, it is important to point out that lifestyle changes should occur gradually. Adjusting to a new diet takes time."