A healthy lifestyle maintained in old age can add about five years to a woman’s life and six years to a man’s.

Scientists estimate that people who live a healthy lifestyle, have strong social ties and actively spend their free time are most likely to cross the 90-year mark. According to the study, smokers live one year less than nonsmokers. Those who quit smoking at an advanced age also have a positive effect.
Physical activity has the greatest effect on increasing life expectancy. The average age at death is two years higher for those who regularly swim, walk, or do gymnastics. People who lead healthy lifestyles and actively socialize live 5.4 years longer. Even after the age of 85, in the presence of chronic diseases, people without bad habits who do sports live on average 4 years longer than their peers.

Healthy Eating in Old Age

If you’re over 65, good nutrition is especially important because it’s the key to being active and able to live independently in your old age.

The benefits of healthy eating

• A healthy diet helps prevent and treat chronic diseases.
• Accelerates recovery from illness, injury, or surgery.
• Promotes regular bowel cleansing.

How to get the most out of food

For older people, it’s better to focus on the quality of food than the quantity

Choose foods with lots of natural fiber.

Fiber helps with regular bowel cleansing, allows you to control your weight and reduces your risk of developing heart disease and type 2 diabetes. It can help with constipation, which affects almost 20% of people over 65 years of age. These foods include wholemeal bread, beans, vegetables, and fruits.

Eat more vegetables. Vegetables are an irreplaceable source of not only fiber, but also minerals, vitamins, and antioxidants. They strengthen the immune system.

Choose lean protein foods. Lean beef, skinless chicken, turkey breasts, and fish are great choices to reduce calories, fats, and cholesterol in your diet. Beans and peas also contain natural fiber and iron in addition to protein.

Choose “healthy” fats. Eat less animal oil, dairy products, fatty meats and fried foods. Try to cook with olive or rapeseed oil, eat nuts, fish and avocados.

Eat foods rich in calcium. Skimmed dairy products are high in calcium and strengthen bones to help fight age-related changes. If your stomach doesn’t digest milk well or you don’t like dairy products, try lactose-reduced dairy products. Drink calcium-rich orange juice, soy-based drinks, eat greens and soy curd.

Drink as much fluids as possible. You usually want to drink less as you get older, even though your body needs the same amount of fluids. Snack properly. If you do not feel comfortable eating three times a day, divide the daily diet into a greater number of mini-meals. For example, one such mini-meal might consist of a fruit and a handful of nuts; wholemeal toast spread with natural peanut butter; a piece of turkey; a small portion of beans or vegetable soup; a boiled egg and some raw vegetables.

Be moderate in your use of vitamins and supplements. Calcium vitamins, vitamins D, K, and B vitamins may be helpful in some cases. However, you should consult a doctor before taking them, because vitamin preparations can affect the effect of some medicines.

Food is not only a source of enjoyment, but also an important aspect of life that helps us maintain our health in old age.