Healthy Eating for a Happy Retirement: Tips for a Nutritious Old Age

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Eating curry, particularly turmeric, can improve memory and thinking due to the presence of curcumin, an antioxidant and anti-inflammatory chemical. Having a slightly higher body mass index (BMI) of around 27 is associated with a higher likelihood of living past the age of 70, according to Dutch research. Becoming a flexitarian by reducing red meat intake and replacing it with fish, poultry, nuts, legumes, low-fat dairy, and whole grains can lower the risk of early death by 7-19%.

Apples, which contain polyphenols that act as antioxidants, can help prevent damage caused by free radicals. Extra-virgin olive oil, which contains polyphenols, can add years to life by protecting against aging and cancer. Omega-3 fatty acids found in oily fish like salmon, mackerel, and sardines can help cells stay young and may lengthen telomeres, which are linked to cell aging and lifespan. Eating oily fish or taking a fish oil supplement is recommended for this purpose.

Enjoy some chili

Scientists in Singapore have found that eating curry may help you think more clearly. The study looked at the diets of more than 1,000 Indian farmers aged 60 to 93. Those who ate curry at least twice a year did better on tests of memory and thinking than those who didn’t. Turmeric, a yellow spice that contains the plant chemical curcumin, is the main ingredient in curry that has this effect. Curcumin is good for your health because it is an antioxidant, an anti-inflammatory, an anti-cancer agent, and a cholesterol-lowering agent. You can also take 400–600 mg of curcumin three times a day in the form of a tablet.

Become overweight

A slightly higher body mass index (BMI) may be advantageous as you mature. A healthy BMI is typically regarded as falling between 18.5 and 24.9, but according to Dutch research, a BMI of around 27, which is deemed overweight by this metric, is associated with a higher likelihood of living past the age of 70. The chance of dying young was found to be higher in people with a BMI over 31 or under 21.

Turn into a flexitarian

According to research, vegans may live longer than people who eat meat. But if you don’t want to give up meat totally, you can still get health benefits by becoming a “flexitarian” and only eating red meat on occasion. Recent studies done in the US show that if you replace one piece of red meat per day with fish, poultry, nuts, legumes, low-fat dairy, and whole grains, you can cut your risk of dying early by 7–19%. Think about making one day a week a meatless day, where you don’t eat meat at all or just don’t eat meat at your main meal.

Eat apples, stay young

Polyphenols, which are antioxidants, are found in apples. They can help stop the damage that free radicals do to the body. People know that free radicals can cause a number of diseases and changes that come with getting older. Apples are a healthy snack that you can keep in your bag, add to fruit bowls, or eat for breakfast.

Go extra virgin

Spanish doctors say that buying extra-virgin olive oil is worth the extra money because it may add years to your life. They found that this oil, which comes from the first cold pressing of olives and isn’t refined any further, messed with some of the most important parts of both aging and cancer. Polyphenols, which are chemicals found in plants and are bitter, seem to be the main ingredients.

Get fishy


Omega-3 fatty acids can help your cells stay young. These acids are found in oily food like salmon, mackerel, and sardines. In the US, a study of people with heart problems found that those who ate a lot of oily fish, which is high in omega-3, had longer telomeres. Telomeres are the ends of DNA strands that are linked to cell aging and lifespan. So, it’s best to constantly eat oily fish or take a supplement with fish oil.

Refuse a second drink

As you get older, it’s best to drink less booze. The Royal College of Psychiatrists says that people over the age of 65 shouldn’t drink more than 1.5 alcoholic drinks per day or 11 drinks per week. This is half of what adults are told to do. As people get older, their bodies are less able to break down booze, and the liver is more likely to be damaged by alcohol. Stick to a small glass of wine or half a pint of beer each night to stay within the suggested limits. You can also make your drink last longer by adding seltzer water or juice to wine or beer.

Consider your weight at age 21

To avoid health problems later in life, it’s important to keep a good weight during your middle years. One rule of thumb is to make sure that your current weight is no more than 10 pounds more than what it was when you were 21. (4.5 kilograms). Researchers have found that people who gain more than 11 to 22 pounds (5 to 10 kilograms) between their 20s and middle age are three times more likely to get diabetes, high blood pressure, or gallstones. So, it’s important to keep your weight in check and choose healthy foods.

Choose brown over white

Older people can especially benefit from eating whole grains like raw wheat, rye, barley, oats, corn, and brown rice. These foods can make it less likely that you will get heart disease, diabetes, or cancer. They also help keep the gut’s good and bad bugs in a healthy balance and keep you from getting constipated.

Drink water

Elderly people are more likely to become dehydrated, so it’s important to make sure they drink enough fluids throughout the day, even if they don’t feel thirsty. It’s important to remember that non-alcoholic drinks like water and herbal teas, as well as soups and broths, can all add to the amount of fluids you take in.




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