5 eating habits have to change with age

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In 50 years, we are not like 20, and not just because we become wiser. The body and the body also change with age, and it must necessarily be taken into account in the diet, writes medikforum.

Read to the end to get the most useful information.

Eating habits
Eating habits

What changes must occur in the daily diet man with age, it has contributed to the strengthening of health, described below.

1. Increase daily protein intake

As we age, we naturally lose muscle mass, but studies show that the addition of protein to the diet helps keep the muscles. Adults over 65 years old need 1 to 1.2 grams of protein per kilogram of body weight. Young people should consume 0.8 grams per kilogram of body weight.

Protein is contained not only in meat, poultry and seafood, but also in lighter snacks such as raw nuts, roasted chickpeas, eggs, milk and milk products, dark chocolate and even some fruit.

2. Reduce calorie intake

In addition to age phenomena decrease in muscle mass with age as occurs naturally slowing metabolism. This means that you do not need the same quantity of calories to maintain your body.

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After 40 years of caloric needs of the average person is reduced by about 10% per decade. Thus, a person who needs 2000 calories at age 40, by age 70 will need about 1,400 calories.

3. Eat more foods with vitamin B12

With age, the body becomes more difficult to absorb certain nutrients. Vitamin B12 - one of the most important trace elements, which is involved in neural function, cell metabolism and formation of red blood cells. You need to use it in an amount of 2.4 micrograms per day. But, unfortunately, the body metabolizes it worse, the older we get.

To get B12, in the diet should be enough foods such as meat, fish, poultry, eggs and dairy products.

4. Receiving more calcium and vitamin D

Calcium and vitamin D are the two other substances that become vital as you age. Both have a significant impact on the health of bones and help protect against osteoporosis and bone fractures.

First of all, more calcium and vitamin D with age, women should consume. Up to 50 years, they need 1,000 milligrams of calcium and 600 micrograms of vitamin D daily. At the age of 51 years and older should increase calcium intake to 1,200 milligrams. The power of women, thus, must be present dairy products and fish.

5. Drink water throughout the day

Dehydration becomes with age increasingly common problem as the kidneys become less able to maintain the necessary level of hydration.

Drink water throughout the day should be a compulsory habit in middle and older age. This helps maintain the activity of all systems of the body, fight fatigue and prevent headaches.

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