From the age of 55, it is essential to eat well. Therefore, it is recommended to pay more attention to your diet and activities. Indeed, in order to live in good shape and to address everyday life situations, it is important to know and apply the consumption benchmarks of the (National Nutrition and Health Programme).
With age, body changes occur: decrease in muscle mass, increase in fat mass and reduction in water quantity. At the same time, protein, calcium and vitamin D are less well absorbed by the body. To preserve your bone and muscle mass, a good diet and a little physical activity are essential.
Avoiding falls and maintaining a certain degree of autonomy requires a good diet and maintaining physical activity. Follow these few tips and you’ll stay in shape and balanced!
Calcium, protein and vitamins!
Keep in shape
Femoral neck, wrists, vertebrae… osteoporosis is responsible for 130,000 fractures each year. And it’s not just the older ones. As early as the age of 50, this condition is waiting for us: nearly one in two women will suffer a fracture related to this “fragile bone disease”. How to deal with this loss of bone capital? The most important element is calcium! 99% of this mineral is found in the skeleton, which contains more than one kilogram in adults.
After 55 years, the daily calcium requirements are 1.2 grams, some vegetables.
Eating well to stay healthy
It is advisable for people over 55 years of age to eat three meals a day in order to distribute food intake properly. During meals, it is recommended to consume:
At least 4 servings of fruit and vegetables per day. Indeed, these foods are rich in vitamins and minerals and contain many antioxidants, essential to protect cells. They also contain fibre and water. Thus they facilitate intestinal transit. 1 to 2 times a week of meat, or fish, or eggs. These foods are high in protein. Thus they help to preserve mass and muscle strength. 1 to 2 times a week of dairy product or milk. Indeed, these foods are rich in vitamin D and thus contribute to the preservation of solid bones. 1 to 1.5 litres per day of drink (water). Water is essential to ensure the proper functioning of the body. Brown Bread and starchy foods at every meal to provide an essential source of energy.
It is advisable to limit added fat, sweet products and salt. Indeed, they are very caloric foods and contribute to high blood pressure and water retention problems. It is recommended to limit their consumption without removing them from the diet.
Beverages: at least 1 litre of water per day
To drink 1 to 1.5 litres of water a day, which is recommended, people over 50 should not rely on their feeling of thirst, which decreases over the years. To achieve this volume, they can use water during meals, especially with soups, soups, broths or hot drinks that contain water. Consumption at the beginning of the day is to be encouraged to avoid any nighttime discomfort, and can go up to 2 litres in case of hot environment, fever or gastroenteritis.
Stay in shape!
Maintaining physical activity prevents bone and muscle deterioration, decreased respiratory capacity and flexibility. Be careful, there’s no way you’re getting into a competitive sport when you’re in your fifties! Just keep going out, walk or practice your favourite sport: swimming, hiking, yoga… The ideal is to do frequent exercise sessions of about 10 minutes, to reach half an hour to an hour of activity per day. Why don’t you start your day with a 10-minute gym? Once you get started, you won’t be able to do without it.
But the activity is not reserved for sport, some daily activities allow you to maintain a certain sporting activity: prefer the stairs to the elevator, get off the bus one stop earlier and continue on foot, walk, take care of the garden, stretch….
The World Health Organization has thus chosen the theme “Fitness and Health”. Focusing on the theme of prevention, WHO emphasizes that physical inactivity is a major cause of cardiovascular disease, diabetes and obesity. It is estimated to cause more than 2 million deaths per year. Finally, be aware that one third of cancers could be prevented by eating a healthy diet, maintaining a normal weight and exercising throughout life.