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  1. #1
    Meteor Netizen
    Join Date
    Oct 2016
    Posts
    27

    Better Eating Over 60


    If you are over 60 years old, it is important to know what to eat. You want to eat a balanced diet that includes foods to support the health of your bones, prostate, heart and brain and your sexual performance.

    You may not have the same appetite you used to have. That is because men over age 60 do not require as many calories as younger men, yet their vitamin and mineral requirements remain the same. Keeping that in mind, you should choose nutrient-dense foods to give you the most nutritional benefit for your caloric intake.

    If you have lost weight or are underweight, it could be a sign that you are not eating enough food, or it could indicate other health problems. Being underweight can increase your risk for osteoporosis. If you think your weight loss is due to a lack of appetite, you need to make a conscious effort to eat well and to consume regular meals.

    On the other hand, you don?t want to be overweight either. Carrying extra pounds makes it harder to move around and puts more stress on your joints. Obesity increases the risk for diabetes and heart disease. Maintaining a healthy weight and eating a diverse diet with plenty of fresh produce can help you maintain your good health and quality of life.

    Don?t let teeth problems let you get into bad habits of eating soft baked goods or avoiding crunchy fruits or vegetables. If you can?t chew them, blend produce into smoothies or try cutting them into smaller pieces. If raw broccoli and carrots are too hard to chew, steam them for a few minutes to soften them.

    Foods That Support Bone Health

    Osteoporosis is a major health problem affecting men over 60. As bone density decreases, your risk for bone fractures increases. There are a few foods that can help bone health.

    Make sure your diet is rich in vitamin D and calcium. Traditional high-calcium foods like dairy are not necessarily the best foods for prostate health. Instead try green leafy vegetables like broccoli and cabbage, as well as some canned fish with soft bones, like sardines.

    There are reasons to avoid calcium supplements. Calcium supplements are linked to an increased risk for heart attack, kidney stones and prostate cancer. Vitamin D helps you to absorb calcium. Dietary sources of vitamin D include eggs, oily fish and some fortified cereals. Your body makes vitamin D from sun exposure as well. Try to get at least 20 minutes of sun each day. Keep in mind that your body may not absorb vitamin D as efficiently as it used to. You can get a blood test to check your vitamin D level; and if you are deficient in vitamin D, you might talk to your doctor about taking a supplement.

    Some other bone-friendly foods might surprise you. Prunes (dried plums) have been shown in studies to help with bone formation and gaining bone mass. Eat a half a cup of these fiber-filled dried fruits per day. Also, almonds contain vitamin, E, zinc and magnesium, nutrients that are essential for bone density.

    Foods That Support Prostate Health

    By the time they reach age 60, 50 percent of men experience symptoms of enlarged prostate, also known as benign prostatic hyperplasia (BPH). And 90 percent of men have enlarged prostate symptoms by age 85. Your risk of prostate cancer increases with age as well. There are many foods that support prostate health. Superfoods for prostate health include those that are high in antioxidants and phytonutrients like green tea, broccoli, pomegranates, tomatoes, turmeric, mushrooms and cayenne pepper. In addition, there are other pomegranate health benefits for men.

    Even if you eat really well, it is still difficult to completely support your prostate health through diet alone, so supplements for enlarged prostate make it easy to help you maximize your prostate health. One supplement for prostate health that contains many of the best foods, vitamins and minerals for men over 60 (like green tea, vitamin D, turmeric/curcumin and zinc) is Prost-P10x. The Prost-P10x formulation contains 12 natural clinical-strength ingredients, making it one of the top prostate supplements for restoring your prostate health.

    Foods That Support Heart Health

    It is important to eat foods high in omega-3 fatty acids for your heart, but essential fatty acids are important for supporting your prostate and brain health as well. Flaxseed is high in omega-3, and so are salmon and tuna. Flaxseed is high in fiber and, like fish, can also help lower cholesterol. Speaking of cholesterol, other foods that lower cholesterol include apples, nuts, oatmeal and beans.

    Iron is a mineral used in many cellular functions, including carrying oxygen from your lungs (as part of the protein hemoglobin) to other parts of your body. It also helps your muscles store oxygen. Iron-rich foods include legumes (beans, peas, and lentils), oily fish and lean red meat.

    As you age, it is important to limit your salt intake: Too much salt can increase your blood pressure. High blood pressure increases your risk for heart problems like heart disease and stroke.

    Food For Sexual Performance

    Your sexual performance can be affected by changing hormones and even by your heart health. That is why eating a heart-healthy diet can help maintain your sexual health. Foods such as oats, green vegetables, seeds, ginseng and nuts contain the amino acid L-arginine, which enhances the effect that nitric oxide has on reducing stiffness of blood vessels. L-arginine has been used for erectile dysfunction. Like Viagra, it helps relax muscles around the blood vessels in the penis. This helps increase the blood flow that is so important to maintaining an erection. Testosterone is a hormone that influences sex drive and strength of orgasm. You can enhance your sexual performance by eating foods like oatmeal and beets that naturally boost testosterone in the bloodstream.

    Foods That Support Brain Health

    Berries are some of the best brain foods. Overall, eating a diet high in antioxidants from a variety of fruits and vegetables helps keep you from developing dementia and lowers your risk for Alzheimer?s disease. According to one recent study eating foods like berries, apples and tea can prevent Parkinson?s disease.

    On the vegetable side, green leafy vegetables like spinach provide several benefits for brain health. Studies show that adults in their 60s who eat more leafy green vegetables score higher on mental tests than peers who do not eat their vegetables.

    As mentioned in heart health, omega-3 fatty acids are important for brain health. Benefits include helping to regulate mood, reduce inflammation, and protect neurons.

    Bringing Your Health Into The Next Decade

    Many of the best foods for men over 60 have many more health benefits than are listed here. Many are high in important fiber to help your digestive health. A lot of them are cancer-fighters and can help prevent prostate cancer, bladder cancer and colorectal cancer, all of which are common cancers that affect men.

    Beyond good luck, good genetics and diet, there are certain lifestyle qualities that are associated with longevity. Want to know how to live to 100? A lot of it has to do having a positive attitude and staying active. Cooking your own meals also seems to help. When you plan for and prepare your own food, you can control what you eat. Following these guidelines and getting daily exercise are going to keep your body healthy and your brain alert well into the next decade.

  2. #2
    Meteor Netizen
    Join Date
    Feb 2017
    Posts
    32
    Good read up before i am 60

 

 

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