The Wesley Communities Blog

At any stage of life, taking time to relax and find peace of mind is important. We all have daily stresses to deal with, and learning how best to deal with them is critical in order to mitigate the negative effects that come with those daily stressors. In today’s world, dedicating time to reflect and relax has become more prevalent. However, sometimes it’s “easier said than done” to find ways to truly bring a sense of calm into one’s day.

We all know that a low salt, low fat diet with plenty of fruits, vegetables, and fiber can reduce the risk of age related health issues such as heart disease, diabetes, stroke, osteoporosis, and other chronic diseases. However, there are lots of other foods out there. Can you eat those other foods and still experience healthy aging? Yes!

Protein
Protein is needed to maintain and rebuild muscle. Strong muscles help to protect bones and joints, keeping arthritis pain at bay. Sources of protein include poultry, fish, eggs, soy, nuts in limited quantities, dairy, and lean meats.

Carbohydrates
“Carbs” have become a dirty word, but there are carbs that are beneficial to the body. Complex carbs from vegetables and grains are often called “good carbs.” Good carbs fill you up, create energy in your body, and provide minerals such as folate, potassium, and dietary fiber. Simple carbs, are sugars. They include refined white sugar, fructose (sugar in fruit), and lactose (sugar from milk). While fruits have vitamins, minerals, and fiber, and milk has calcium and vitamin D, empty carbs are found in corn syrup, honey, refined white sugar, and molasses. These sugars have very few nutrients, but plenty of calories.

Fat
Fat provides energy, but not all fats are created equal. Saturated fats such as beef, pork, veal, butter, shortening, and cheese, can wreak havoc with blood cholesterol and plaque levels. Trans fats or hydrogenated fats are found in stick butter and processed foods such as crackers and cookies. These fats are not beneficial to the body.
Polyunsaturated fats such as liquid corn oil or soybean oil, and monounsaturated fats that are found in olive oil, avocado oil, and nuts, are healthier fat alternatives.

Water
Sufficient daily amounts of water decrease the body’s fat deposits, and keep the kidneys functioning properly. If the kidneys don’t work to capacity, some of the toxins from the kidneys end up in the liver, decreasing the efficiency of the liver. Drinking sufficient water decreases fluid retention because the body relaxes and does not store water in feet, legs, and hands, which happens when the body feels that its survival is threatened.

How your diet changes with age:
With aging comes a decrease in energy and with it, a decrease in calorie intake. Your doctor or a dietician can help you to determine your ideal caloric intake.
Hormone changes can move your body from less muscle to more body fat, especially around the middle section. Increasing your activity, building your muscle, and limiting saturated fats can counteract some of these changes.

Your bones lose mineral content more rapidly as you age, especially for postmenopausal women because of estrogen loss. By increasing calcium and vitamin D, you can prevent the onset of osteoporosis.

Atherosclerosis (plaque buildup) can occur naturally inside both the heart and the brain. Heart healthy foods such as lean meats, fruits, vegetables, and whole grains can have a positive effect on cholesterol and high blood pressure, and can help prevent heart disease and stroke.
As you age, make your food work for you and keep your body as healthy and strong as possible through the process!

The above article was written and published by Barbara McVicker

Summertime means graduation season and there is a recent and growing trend among college graduates that is garnering a lot of attention. According to the National Center for Education Statistics, by 2020, 43 percent of college students are expected to be age 25 and older. And among these older grads are more and more seniors. Click above to learn more about how lifelong learning is beneficial for seniors’ minds and bodies.

What is your attitude about the aging process? Do you view it as a positive rite of passage or a negative phenomenon that must simply be endured? Learn more about changing your mindset about growing older by clicking the link above.