One of the challenges of the elderly involves health concerns which are a result of decreased immunity levels. When you are young, your immune system is at its peak and as such, your body easily fights off diseases and infections. But as you start ageing, your immune system lowers and your body weakens while becoming susceptible to many diseases in society.
As a result of this, it is very important as an elderly person to maintain a healthy lifestyle, especially in the areas of nutrition and eating habits. You don’t need to be a very picky eater, but you should always eat healthy and suitable food for your age. If you are able to avoid challenges like a stroke, disability, cancer, respiratory problems, depressive symptoms, coronary-artery disease and cognitive impairment, you will be regarded as enjoying a successful ageing process.
There are some foods that are beneficial and scientifically proven through research and case studies to be suitable for elderly citizens. One of these foods is fiber. According to the paper written by scientists from West-mead Institute for Medical Research and published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, eating the right quantity of dietary fiber from cereals, fruits and bread promotes successful ageing.
While conducting the research for the paper, these scientists discovered that elderly men and women who had the highest intake of dietary fiber had an 80% chance of ageing without experiencing depression, diabetes, functional disability, dementia and hypertension. As a result, these groups of elderly citizens are expected to live longer and healthier than those who dwell more on carbonated and sugary drinks.
From this research and its findings, among others, it is clear that if you want to enjoy a successful ageing and retirement, it is time to check the amount of dietary fiber included in your everyday meal as a retiree. It is one thing to retire and another thing to age successfully without health stress. It is quite evident that as an elderly citizen, your intake of dietary fiber should be higher than artificial foods like carbonated and sugary drinks or even alcohol.
Give a big boost to your diet’s fiber profile
Eating more dietary fiber may not be that easy if you are not determined. It is always easier to get a snack and a soda for your lunch rather than searching for foods rich in fiber. Try to start increasing your fiber by following these simple steps:
• Discover the suitable amount of fiber you need. As an elderly man, it is recommended that you consume a total of 30 to 38 grams of fiber while women should have 21 to 25 grams every day.
• Consume it in totality. There are two types of fiber in our foods: soluble and insoluble. Soluble fiber protects your heart while insoluble fiber aids digestion. Make sure to eat a variety of foods to get the right amount of each every day.
• Remember the benefits. Eating enough fiber makes you full without much calories; it also stabilizes your blood sugar and protects you against diabetes, heart disease and cancer.
• Drink enough water to aid your digestion, and introduce your body to more fiber intake through a gradual addition to avoid diarrhea or bloating.
How to add more fiber to your diet
There are few things you can do to change your eating habits to accommodate more fiber intake as a retiree.
• Eat more breakfasts that are rich in fiber with foods like bean burritos and smoothies
• Expand your menu to include things like mushrooms, onions, beans, cabbage, carrots, meatloaf, pizza, etc.
• Eat more whole grains like brown rice instead of white and make your sandwiches with whole wheat wraps
• Do your baking at home by yourself so you can include more fiber in the ingredients
• Eat some edible fruit peels as they are packed with dietary fiber
• Read labels before you buy any food to check the quantity of its fiber content
These are some simple steps you can take to include more dietary fiber into your diet for a healthy and successful retirement, living free from health challenges and stress.