FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 40
THE BEST DIETS FOR
HEALTHY AGEING
Research shows that eating a
variety of whole foods is better
than focusing on just one or two
nutrients. The Mediterranean
diet, full of fruits, vegetables,
olive oil, legumes, 昀椀sh and whole
grains, is linked to:
• Better brain and
heart health
• Fewer chronic diseases
• Longer and
healthier lives
A recent review found that
eating a diverse range of healthy
foods was key to ageing well
— especially when it comes to
movement, memory, and quality
of life.
COMMON CHALLENGES
AND HOW TO
OVERCOME THEM
Many older adults face barriers to
good nutrition:
• Challenge: Simple solution
• Low appetite: Try small,
frequent meals and snacks
• Living alone or social isolation:
Share meals with others or use
community meal programs
• Trouble chewing or
swallowing: Choose soft, easyto-eat options like yoghurt,
scrambled eggs or stews
• Reduced thirst: Drink herbal
teas, soups and water-rish foods
• Trouble cooking or shopping:
Use frozen meals, meal delivery
or ask for help
Even small changes, like adding
in a boiled egg or a handful or
nuts, can make a big difference
over time!
SHOULD YOU TAKE
SUPPLEMENTS?
Some nutrients, like vitamin D, B12 or
omega-3s, can be hard to get through
food alone. Supplements may help 昀椀ll
the gap, but they’re not a replacement
for healthy eating.
If you take supplements, be mindful of
how they interact. For example:
• Vitamin D works better when taken
with vitamin K2
• Calcium and iron can interfere with
each other if taken at the same time
Ask your doctor or dietitian if you’re
unsure what you need.
Eating well is one of the most powerful
things you can do to stay active,
independent and happy as you age.
Try to:
• Eat more protein with each meal
• Include omega-3s and vitamin D
• Focus on 昀椀bre, fruits, vegetables, and
variety
• Stay hydrated and socially connected
• Seek help if shopping or cooking
becomes hard
It’s never too late to make changes. Even
small steps can help you live longer —
and better!
