Biological and physiological changes are some of the factors that should be considered when it comes to aging. As humans, we go through different stages and processes of life as we grow older. Each phase of life comes with different expectations and responsibilities(health-wise) which of course vary with different individuals and cultures.
In old age, some people consider retiring and resting to enjoy life while others consider it a stage to become conscious of diets as they look forward to healthy aging. This aging phase concerns people in their 30s or 40s above as they need to be on the lookout for the following things to maintain healthy aging.
Apparently, the body changes with the changes that occur in individual cells and whole organs, as a result, it causes changes in function and appearance. But by being aware of some health problems and risks that come with aging, you can take the necessary steps to prevent them.
These 6 things should be on the lookout for once you're above 30 or 40 years old:
1. Bone health
Image source: Nutritional Outlook
Studies show that our bones become weaker as we age due to decreased mobility and mineral loss. Thus, it is essential to increase the intake of calcium and vitamin D to prevent osteoporosis.
Image source: Eat This, Not That
Eating healthy foods such as brown bread and cereals is the best way to obtain nutrients like vitamin D and calcium but sometimes it may be difficult to achieve adequate nutrients through foods alone especially at old age. Hence, it is advised to take multivitamins(after seeking a doctor's permission) to attain adequate vitamin D.
2. Fiber intake
Image source: Healthdirect
Type 2 diabetes is a disease that is highly common in people above the age of 30. This can be due to poor fiber intake. Fiber can help to slow down the amount of glucose released into the bloodstream, therefore, stabilizing and decreasing blood glucose levels.
Image source: Healthline
Plants foods like beans, whole grains, nuts, and vegetables contain fiber that is also important for promoting bowel movement, reducing cholesterol levels, and maintaining a healthy weight for people above age 30 or 40.
3. Energy level
Image source: AgingCare
Once you're above age 30, it's almost normal to experience a change in daily energy levels. This is because there may be a high tendency of vitamin B12 deficiency which can cause weakening of the heart, contribute to osteoporosis, and alteration in bowel movements as a result of decreased mobility and activities.
Image source: Medical News Today
Good sources of vitamin B12 like mackerel, fortified cereals, and beef liver should be consumed regularly to improve energy levels.
4. Gut health
Image source: Medical News Today
It's important to maintain a healthy gut to improve overall health, especially while aging by taking prebiotics and probiotics. Good bacteria that are naturally found in the gut that help to improve the digestive system and gastrointestinal system are referred to as probiotics. They can be found in foods such as kimchi and yogurt.
Image source: EcoWatch
While prebiotics is natural non-digestible food components that enhance calcium absorption and gastrointestinal function. Examples of foods that can increase prebiotic intake are garlic, whole grains, and bananas.
5. Salt intake
Image source: Daily Express
Controlling salt intake at age 30 and above is vital in ensuring healthy aging. This is because, at age 30 and above, a person may be at higher risk of developing heart problems or high blood pressure if their salt intake is not controlled.
Image source: Organic Facts
Salty or high sodium foods such as processed foods, salt seasonings, French fries, pizza, bread, and so on should be reduced. Salt can also be replaced with low sodium seasonings such as onion powder, pepper, garlic powder, paprika, and dill.
6. Immune system function
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There's a high tendency that a person above age 30 or 40 may start experiencing decrease immune system functions as a result of weak cells and organs. Poor immune system function may increase the risk of inflammation in aging people that may cause rheumatoid arthritis, diabetes, arteriosclerosis, heart disease, and even cancer.
Image source: Britannica
However, good food choices like healthy animal proteins(such as fatty fish) and whole grains as a source of starch and carbohydrates can improve the immune system functions. Plant-based like cocoa, soy, green leafy vegetables, and citrus fruits can also promote immune system function.
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