Upon growing older, your muscle mass diminishes. Fat is lower in metabolism than muscle—you require fewer calories to support power. Hormonal alterations might also cause increased weight. We discuss ideal weight in seniors below.
Importance Of BMI For the Elderly
If you have a high BMI, you become more susceptible to medical illnesses, including hypertension, heart diseases, diabetes, and more. Also, if your BMI remains too low, thus can result in bad health or reduced life expectancy. While the BMI principles state that your BMI must stay between 18 and 25, healthcare workers claim that for mature elders, it is advisable to keep BMI between 25 and 27 instead of under 25 as this might then assist with maintaining a healthy immune system or preventing diseases including osteoporosis (withering of bone structure), etc.
Oily Fish
Salmon and tuna are some of the most common types of oily fish. These fish are “oily” due to their abundance of omega-3 fatty acids. Studies have shown that having high levels of these fatty acids can promote blood flow in the brain. Try grilled salmon with roasted vegetables or eating a refreshing tuna sandwich to boost your brain health.
Dark Chocolate and Berries
Dark chocolate and berries have one thing in common: they are rich in flavonoid antioxidants. These compounds are crucial to brain health as oxidative stress is linked to mental deterioration and brain diseases. You can eat a handful of chocolate chips or strawberries or reward yourself after a workout!
Nuts and Whole Grains
Nuts and whole grains contain vitamin E, which has been found to improve cognition and prevent Alzheimer’s disease. This is because vitamin E is an antioxidant that protects the brain’s cells from oxidative stress caused by free radicals. In particular, walnuts are exceptionally nutritious due to the other brain-boosting nutrients they contain. These include biotin, copper, manganese, and omega-3 fats. Chop up some walnuts to add a lovely crunch to your salad, or eat a slice of whole meal bread with peanut butter now.
Broccoli
Everyone knows that vegetables are good for your health. However, broccoli is one of the best for your brain and body. Besides the usual fiber and nutrients, it contains glycosylates, vitamin C, vitamin K, and flavonoids. These can reduce the chance of infections and even prevent certain types of cancer! Their antioxidant properties also keep the brain healthy. It is recommended that seniors consume two and a half cups of vegetables each day. Make sure broccoli becomes a part of your daily vegetable intake.
Avocados
Creamy, buttery, and vividly green avocados can be found in various salads, side dishes, and smoothies. You will be glad to know that avocado is another delicious food that strengthens your brain. Filled with vitamin K and folate, studies have linked these nutrients to preventing blood clots in the brain and reducing the risk of stroke.
Like other foods on this list, avocados might also contain the nutritious antioxidants vitamin B and C. Many people forget that the brain is a part of your body too! Other than exercising to keep yourself physically fit, ensuring that your diet is beneficial for brain health is equally important.
Balancing Exercises
Beginning with these balance exercises may offer a solid foundation for more strength- and balance-building activities, including Tai Chi, yoga, pool aerobics, or more. If a formal fitness program is not a good fit, try out the Lifestyle-Integrated Functional Exercise (LiFE) Program to prevent falling. The Life Program blends strength exercises with balance exercises.
