As we get older, we experience more changes in our bodies. Our metabolism slows down due to fluctuating, declining hormone levels. We also have less energy, but our appetite may remain the same, but this can lead to weight gain.
Obesity is mainly an increase in the amount of belly fat, where you notice your belly getting bigger and bigger, but this is very dangerous as it can be associated with a number of health risks. It can increase blood pressure and cholesterol levels, as well as the risk of developing cardiovascular disease and type 2 diabetes.
The best thing we can do is to watch our diet and eat nutrient-rich foods. Regular exercise is also a good way to increase muscle strength, bone strength and density and reduce the risk of osteoporosis.
It’s worth eating as much fibre as possible to help digestion and reduce the risk of constipation. Fruits, vegetables, cereals and nuts are very rich in fibre. Eating a diet rich in fibre helps lower cholesterol, can lead to stable blood sugar levels and can result in a healthy weight.
Eating more foods that are also rich in calcium is recommended to maintain bone health. Dairy products and green leafy vegetables such as cabbage, kale, lettuce and spinach are rich in calcium.
Protein is also a very important nutrient as we age. It can help to maintain muscle mass and strength and even reduce the chance of developing osteoporosis. Rich sources of protein include lean meats, fish, nuts, vegetables, pulses and seeds.
You should also increase your intake of vitamins D and B12. This can be done by eating fish dishes such as tuna or salmon or eggs regularly, but mushrooms are also rich in vitamin D.
As we get older, we don’t get as many nutrients, vitamins and minerals as we do when we are younger, so it’s also worth considering taking supplements regularly. It is also important to eat healthily, eat less than usual and exercise regularly, as an active lifestyle can significantly reduce the ageing process.