The third age arrives and with it various health problems begin to appear. Despite so much information about old age, few older people seem to understand that the secret to living a quality old age is very simple: eat healthy food and exercise every day.

Learn to live with quality and ward off the most common problems of old age!
Hydration

The elderly dehydrate much more quickly and usually do not feel thirsty like young people or adults. It is therefore important to be alert. One litre of water a day is enough.

Meals

Another common habit of the elderly is to eat few meals. We all know that when we go too many hours without eating, our metabolism slows down. The problem gets worse at this time of life, since older age causes the loss of lean mass and consequently slows down the metabolism. Therefore, to activate the metabolism it is essential that everyone, young or old, follow the rule of eating every three hours.

Osteopenia

Osteopenia (loss of bone mass) is a very common problem in the elderly and can develop into osteoporosis. And when we talk about bones, we cannot fail to mention 3 fundamental nutrients: calcium, magnesium and vitamin D. Calcium can only act properly in the organism if it is accompanied by a good quantity of vitamin D and magnesium. Vitamin D is obtained from the sun and magnesium is found in dark green leafy vegetables, such as cabbage.

Digestion

People in old age also have many problems related to digestion, often caused by zinc deficiency. This mineral is found in quinoa, almonds and seafood and cannot be left out of the diet. Zinc is also associated with the immune system, so there are more reasons to consume it.

Depression

Depression is very common in old age, so Omega 3 must be incorporated into the diet. It is present in flaxseed and fish. If these foods are not always consumed, it is worth taking supplements, but always guided by your nutritionist or doctor.

Fibres

Fibre is essential at this time of life, as it helps control cholesterol, glucose, triglycerides and the intestines. Therefore, vegetables, greens and fruits must be consumed daily. Some natural products such as passion fruit flour, green banana flour and oatmeal are also excellent suppliers of fibre.

Weight Training and Functional

Daily training with a mixture of weight training and functional training strengthens the muscles and burns fat when the body is at rest. With strong muscles all movements can be resumed, getting down and up carrying a grandchild or climbing a hill becomes easy for those who train daily.

Sports Training

Swimming has no impact and is considered by many to be the best for senior citizens, but there are others more fun like Tennis , which requires more, has more impact on joints but creates a socialization so necessary for all of us, besides that to play tennis you need to be patient, wait for the ball to arrive before hitting....control your anxiety, 😊 . Hiking is also a way of socialising and being close to nature is always good for the eyes and heart.

Take care of yourself, your body will thank you and you deserve it!