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Stave
off effects of aging with better diet
May 13, 2009
Suzanne Havala Hobbs
Some
people try to defy the years by going under the knife. Here's
a better idea: Use your knife and fork.
All of us experience age-related changes in the way we look
and feel. Those changes happen at different rates for different
people, however.
In fact, you may think that constipation, hemorrhoids, weight
gain and high blood sugar or blood cholesterol levels are
just normal parts of the aging process. But some people never
develop those ailments -- or when they do, it's much later
than the rest of us.
What gives them the edge?
Genetics may be one factor. Good genes -- and good luck.
But lifestyle factors also contribute greatly to health --
and how young we look and feel -- over the years. One of those
factors -- diet -- has been demonstrated by a mountain of
research to play a major role.
So here's what we know about how your nutritional needs change
over the years, and how you can use food to slow down the
clock.
I'll start with the bad news.
What you've heard is true: your metabolism declines as you
get older.
That means your calorie needs decline over time, assuming
your activity level stays the same. If your activity level
declines -- which it often does when people get older -- your
calorie needs are even less.
Depressing, isn't it? It gets worse.
To the best of anyone's knowledge, your nutritional needs
stay the same as you get older -- or they increase. Scientists
think that older adult bodies are less efficient at absorbing
certain nutrients.
All this means, of course, that you need more for less.
You need to get more nutrients with a smaller calorie budget.
There's a greater imperative to make your calories count nutritionally.
OK. Now for the good news.
If you eat well, you can reap huge benefits. Eating well means
loading up on fresh fruits and vegetables, whole grain breads
and cereals, and including plenty of beans and other legumes
in your diet.
And you've heard this here before: Eat much less meat, if
you eat it at all, and eat only nonfat milk products. Limit
sweets and junk foods, especially fast food and commercial
cakes, pies, cookies and candy.
Do these things, and you stand a much greater chance of enjoying
several benefits:
Gastrointestinal well-being. Digestive disorders are among
the most frequent complaints of older adults. Radically boosting
your intake of fiber-rich foods and limiting the junk can
go a long way toward eliminating or minimizing problems with
constipation, hemorrhoids, diverticulosis and indigestion.
Better blood sugars. The soluble fiber in oats, peas, beans
and barley can act just like a drug to help keep blood sugar
levels closer to normal levels if you have diabetes or are
borderline.
In fact, some diabetics can decrease the amount of medication
or insulin they take by altering their diets. (If you have
diabetes, be sure to check in with your doctor, though, before
changing your diet or medication.)
Cholesterol control. Fiber foods work the same way on blood
cholesterol levels as they do on blood sugars: They lower
them. Beans, greens, oatmeal and fresh fruit -- think of these
as your first line of defense against unhealthy blood fats.
A good diet protects against many more conditions and diseases,
too. The healthier you are, the better you look and feel.
Good habits and good health encourage more of the same.
Suzanne
Havala Hobbs is a licensed, registered dietitian and clinical
associate professor in the Department of Health Policy and
Management and the Department of Nutrition in the UNC Gillings
School of Global Public Health. Send questions and comments
to suzanne@onthetable.net.
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