Best Diets for Seniors
After retiring, it's time to make better lifestyle choices that will keep you healthy and happy. First of all, reconsider where you want to live. You can always move to a place where the cost of living is more affordable, thousands of lovely lakes await your exploration, and your age entitles you to much lower state income taxes. For example, Michigan has all of these benefits. According to the SeniorHousingNet website, the township of Waterford MI is an excellent place to retire since it hosts 104 different communities nearby for independent and assisted living, as well as continuing care at home. For those who prefer residing closer to city life, Detroit has 169 communities especially for retirees.
After you've settled down happily, the other most important factor to keep both your mind and body in good spirits is to stick to a satisfying, healthy diet. Your golden years are a time when eating right can greatly minimize the number of medications you require and help you prevent or manage conditions like diabetes and high blood pressure. Here are four of the best diets to keep mature adults feeling young at heart:
1. Reduce blood pressure with the DASH diet.
Created in part by The National Heart, Lung and Blood Institute, also known as the NHLBI, the DASH diet balances your blood pressure by focusing your diet on eating lots of vegetables, fruits, whole grains, low-fat dairy and lean protein. Most importantly, minimize salt and cut out both sweets high in fat and red meat. You should eat five servings or less per week of all sweets. Increase your protein intake to eight servings daily. Also, it's not necessary to have animal protein in each meal because beans, lentils, chickpeas and nuts are also great protein sources.
2. Boost heart health with the TLC diet.
Inspired by the National Institute of Health’s Cholesterol Education Program, the TLC diet stands for "therapeutic lifestyle changes," recognized by the American Heart Association as minimizing the chances of heart disease.
It works by cutting back sharply on saturated fats such as those in meats, whole milk and fried food. Combined with limiting cholesterol intake and eating more fiber, this diet can curb high cholesterol without additional medication. You eat a maximum of five ounces of fat-free meat per day and three servings of fat-free dairy. You can enjoy four servings of fruit, five helpings of vegetables and up to 11 portions of whole grains each day.
3. Lose weight and prevent chronic ailments with the Mediterranean diet.
This diet is the customary way of eating for people living in the countries along the coastline of the Mediterranean Sea. In this region, cancer rates and incidences of heart trouble are much lower than in the United States.
This food plan requires you to greatly cut back on red meat, saturated fats and sugar while eating lots of produce, nuts and beans cooked in olive oil with flavorful spices. Of course, you'll also need to be more physically active like Mediterranean folks as well; these people take daily walks and work out for at least two hours weekly. On a daily basis, eat mostly grains, fruits and vegetables. Complement these food groups with beans, legumes and nuts; then enjoy a little cheese, yogurt and olive oil in moderation. Only a few times weekly should you eat fish, poultry or eggs. Once a week, you can eat some sweets, and you should only eat red meat once a month. Drink wine in moderation and drink six glasses of water daily.
4. Feel more enthusiastic about life with the anti-depression diet.
A non-profit charitable organization called Food for the Brain has studied the dietary factors most responsible for relieving depression in adults. They recommend the following specific foods and vitamin supplements:
Increase foods high in omega-3 fats, which are in high amounts in fish like trout, salmon and fresh tuna. Also eat more foods with lots of B vitamins or take a vitamin B complex supplement; most high-protein foods are rich in B vitamins and mood-boosting amino acids like tryptophan. Add more broccoli, green salads, green beans, potatoes and glasses of orange juice to meals to get natural sources of chromium. Getting more vitamin D is also essential, which you can do by sitting in the sun for half an hour daily or having a moderate intake of dairy products. However, try to reduce or eliminate wheat products from your meals since some studies have linked high wheat intake to depression.