Be Well
“I intend to live forever or die trying.”
– Groucho Marx
This article concludes (for now!) my two-part recommendations for us “Baby Boomers” to lead a healthier, longer, and more satisfying life. As I stated in my Oct. 15 article which emphasized the importance of physical movement for seniors, this term is assigned to the temporary increase in the birth rate after World War II; Baby Boomers were born between the years 1946 and 1964 and began turning 65 in 2011. By 2030, one in five Americans will be a senior citizen. I am one and if you are not you probably has a loved one or friend who is one. Let’s talk about differing nutritional needs for us – and them!
Protein: We all know we need it but that’s usually about as far as it goes regarding our specific situations. For most people, the amount of protein necessary in the diet lessens as we age. Undigested protein must be eliminated by the kidneys which can incur undue stress in that process, and in the colon excess protein waste can putrefy (sorry!) into toxic substances and can be absorbed into the bloodstream.1 Additionally a high protein diet breaks down the pancreas; lowering resistance to cancer as well as contributing to the development of diabetes.2 In a study published in the American Journal of Clinical Nutrition 2014 non-vegetarians experienced a 20 percent higher mortality rate than vegetarians.
Fats: By increasing our intake of N-3 fatty acids (fish, flaxseed/oil) we can see a reduction in joint and organ inflammation and brain toxicity. Blueberries, raspberries and other deeply colored berries contain flavonoids and can improve brain function and possibly slow some tumor growth. Other options are olives – with black, green, Kalamata as first choices. When using olive oil remember that extra virgin, first cold-pressed is the best.
Although there is much more I can write about nutrition as we age, let’s talk about some good anti-aging strategies and some good pantry choices. Sip lemon water every day, use milk alternatives such as almond or coconut, avoid high fructose corn sweeteners, use less animal protein and more perishable raw foods. With your health care provider’s approval, use quality supplements. Some pantry items to add might be whole grains such as quinoa, millet, oats, wheatberry, preservative free crackers and pitas, sundried tomatoes, and real nut/seed and fruit bars. There are many options so that you will not feel deprived or hungry. Let’s challenge ourselves, Baby Boomers, to be the healthiest “Boomers” we can be!
1 New England Journal of Medicine, Sept., 1992
2 University of Illinois Medical School findings
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.