As we age, our body requirements change. The body undergoes physiological and hormonal changes due to which our health deteriorates. Many times, these changes are not seen easily but can be felt. Maintaining a healthy body seems to be easy during young/adult age but as we progress towards old age, we tend to get vulnerable to diseases because of decreased immunity. Thus, it gets hard to maintain a healthy body and live a healthy and simplified life. It is essential to maintain health as the aging process starts. Healthy aging is living a healthy life as we age. Taking extra care becomes even more important in old age. Here are some tips regarding diet consumption for men over 40 years of age.
- Eating more fiber – Fiber-rich food is essential for good digestive health and promotes healthy digestive functioning. It favors the survival of good bacteria. Fiber-rich food is good for heart health as well as controls blood sugar levels in the body. Leafy vegetables, nuts, green peas, oats, quinoa, unpolished rice, split peas, lentils, black beans, and seeds (chia seeds, dried melon seeds, white sesame/til, flaxseeds, pumpkin seeds) are some good sources of high fiber.
- Low sodium intake – Foods like banana and spinach are rich in potassium thus they increase their level and automatically lower the sodium content in the body.
- Say ‘NO’ to saturated fats – Red meat, full-fat milk, and dairy products are high in saturated fats. Try to limit their use. Instead, use cow milk in place of full-fat buffalo milk.
- Maintain immunity – Increase intake of immunity-boosting food items like black pepper, cinnamon, and dry ginger. You can also include Haldi doodh and ayurvedic kadha in your diet. They are known to boost the immune system.
- Spices and herbs like tulsi, ashwagandha, giloy, and dry ginger should be included in the diet.
- Gut-friendly foods – Healthy gut is important for a healthy life. Include gut-friendly food in your diet. Adopt dietary habits that favor your gut health. High fiber, protein, and carbs are good. Avoid trans fats.
- Foods that lower blood sugar levels – This food should definitely be included in the diet. Grains and cereals are examples of these foods. Barley, oats, and quinoa are real saviors.
- Cholesterol-lowering foods – High cholesterol is bad for heart health and can give rise to various heart issues. By including cholesterol-lowering food items in your diet, you can easily prevent such life-threatening conditions. Maintain your cholesterol, include foods that promote HDL and lower LDL levels.
- Seasonal fruits and veggies are a must – Do include seasonal fruits and vegetables that are easily available in the markets. Always eat well-cooked and fresh food.
(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice. Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)