By Julie E 
Photo Credit ( Pixabay )
To lead an active, healthy life, diet and exercise are essential. Your needs vary as you get older. To get what you need at this point in your life, follow these actions.
Eat Healthily
In addition to preventing health issues, a nutritious diet keeps your bones and muscles strong. You can achieve what you need with a few dietary adjustments.
Increase your calcium intake since it keeps your bones strong and prevents osteoporosis and fractures.
Every day, try to consume three servings of foods and beverages high in calcium. Try enriched cereal, milk, canned salmon, dark green leafy vegetables, and fortified fruit juices or plant drinks.
Consider taking a supplement if you struggle to get adequate calcium from your diet. Make sure it contains vitamin D, which aids in the absorption of calcium by the body.
Increase your intake of fibre because it keeps you regular and prevents constipation. It also lowers blood cholesterol and reduces the risk of colon cancer, heart disease, and type 2 diabetes.
Increase your intake of beans, peas, whole-grain breads and cereals, and fruits and vegetables. About 30 grammes of fibre per day are required for men. About 21 grammes are needed by women.
Increase your protein intake because it helps maintain muscular mass. About 46 grammes are needed daily by women. Males require roughly 56 grammes. Yoghurt, cooked dried beans, beef, fish, chicken, and low-fat milk are also good sources.
Reduce your intake of salt because it can cause heart disease and high blood pressure. Consume fresh, salt-free foods. Avoid using salt when cooking. Instead, add flavour using herbs and spices.
Reduce the number of times you dine out because many restaurants use a lot of salt. Limiting your intake of prepackaged goods is advised because they frequently include additional salt.
Select good fats: Steer clear of trans and saturated fats for a heart-healthy diet. Choose monounsaturated and polyunsaturated fats instead. Try avocados, olive oil, fish, nuts, and seeds.
Increase your potassium intake: Increasing potassium while reducing salt intake may help reduce the risk of high blood pressure. Beans, vegetables, and fruits are good sources of potassium.
Try the Mediterranean diet, which is high in whole grains, seafood, fruit, vegetables, healthy fats, and low-fat dairy products. According to studies, it reduces the chances of dementia, diabetes, heart disease, and several types of cancer. Additionally, it might prevent weakness.
Remember your drinks: As you get older, you can have less thirst, so you may need to focus more on consuming adequate liquids each day.
Stay hydrated and increase your energy levels by drinking water. Try 100% juice and fat-free milk. Steer clear of beverages with extra salt or sugar.