More than ‘just’ Personal Alarms, Bora Health’s series on Independent Living advice for Seniors. This week – Eating well over 65… Part 3
Community interest company, Bora Health, is the exclusive Australian distributer of the SureSafe Personal Alarm. As part of its continued commitment to elderly Australians in their quest to maintain independent living, Bora Health is launching a series of articles aimed at promoting the health and wellbeing of the baby boomers as they look to make the most of their hard earned retirement years. This week – Eating well over 65… Part 3
For adults over 65, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colourful food, creativity in the kitchen, and eating with friends.
Healthy eating over 65: Tips for wholesome eating
Once you’re used to eating nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well.
- Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with garlic, herbs, and spices instead of salt.
- Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
- Add fiber. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.
- Avoid “bad” carbs. Bad carbohydrates—also known as simple or unhealthy carbs—are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.
- Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugar-free versions of products such as tortillas, bread, pasta, and ice cream.
- Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients. Forget boiling—it drains nutrients.
- Put five colors on your plate. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomatoes, zucchini).
Who is Bora Health?
Bora Health is an Australian, British and American owned and operated community focused company, providing elderly Australians and their families with access to the information, products and services necessary to support affordable independent living. It is the exclusive authorised distributor of the SureSafe Personal Emergency Call System; a non-monitored personal alarm (otherwise known as an auto-dialer or smart-dialer medical alert), telephone based medical alarm system for Seniors.
Please visit our UK website at www.personalalarms.org and our US website at www.suresafemedicalalerts.com.
Click here to buy a SureSafe Personal Emergency Call System for only $229 (including GST and Express Postage). Peace of mind for you, safety and security for your loved one.