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Keeping your body healthy and active is important at any age. But it’s especially crucial as you get older because that’s when the effects of bad habits become more pronounced and harder to reverse. If you aren’t careful, aging can creep up on you in insidious ways. You won’t even notice until one day you find yourself hunched over or struggling to keep up with your kids or grandkids. Don’t let this happen to you! Taking care of your body now will help prevent aches, pains, and other unpleasant physical symptoms that commonly affect seniors later in life. Here are 5 foods that will keep your skin and joints healthy:
Salmon
Salmon is rich in protein, which is what keeps our muscles and joints healthy and strong. As we age, the production of collagen in our bodies slows down, which can lead to wrinkles, skin sagging, and brittle bones and joints. Salmon can help prevent these issues because it contains vitamin C, which is necessary for collagen production. Vitamin C deficiency can lead to thinning skin, wrinkles, reduced collagen production, and accelerated joint and bone degeneration. Salmon is also a great source of healthy omega-3 fatty acids which can reduce joint and muscle pain. Plus, regular consumption of salmon can lower your risk of arthritis. If you are concerned about mercury levels in fish, salmon is one of the best choices. It has a relatively low amount of mercury compared to other types of fish.
Beans
Beans are a good source of fiber, which can help promote healthy skin, digestive health, and prevent constipation. In addition, the calcium found in beans can help strengthen bones and prevent osteoporosis. As you age, your body’s ability to absorb calcium from food declines, so getting enough calcium in your diet is crucial. Beans are a great source of calcium, so you should eat them regularly. One cup of cooked beans provides about 50% of the daily recommended amount of calcium. Beans are also packed with vitamins and minerals. They contain iron and zinc, which are important for healthy skin, immune health, and wound healing. They also contain vitamin A, which is essential for vision health.
Dark Leafy Greens
Dark leafy greens like kale, spinach, and Swiss chard are very high in vitamin K, which is important for the healthy formation and maintenance of bones. As we age, our bodies become less efficient at synthesizing vitamin K, which can lead to thinning bones and an increased risk of fractures. Dark leafy greens are also high in vitamin A, which is important for healthy skin, immune health, and wound healing. One serving of dark leafy greens contains about 50% of the daily recommended amount of vitamin A. They also contain high amounts of vitamin C and folate, both of which are important for collagen production. One cup of cooked greens provides about 50% of the daily recommended amount of vitamin C and almost half the recommended amount of folate.
Nuts and Seeds
Nuts and seeds are packed with nutrients and healthy fats that can benefit your bones. They are particularly high in vitamin E and magnesium, both of which are important for bone health. Vitamin E can reduce bone fragility and risk of fractures, while magnesium can help lower the risk of osteoporosis. Nuts and seeds also contain zinc, which is important for immune health and wound healing. They are also a good source of protein, which can help maintain muscle mass and strength as you get older. One serving of either nuts or seeds provides about 20% of the daily recommended amount of protein.
Dark chocolate
While you should choose dark chocolate over milk chocolate every time, you should keep in mind that all chocolate is high in calories and fat. That said, it can still be a healthy food as long as you don’t go overboard. Dark chocolate contains flavonoids, antioxidants that can benefit your skin, heart, and blood vessels. It can also help reduce the risk of diabetes. Dark chocolate is also high in magnesium, which can help lower the risk of osteoporosis. One 100-gram serving of dark chocolate provides about 35% of the daily recommended amount of magnesium. It also contains copper, which is important for nervous system health.
Exercise in the form of walking, jogging and weights-based workouts
Exercise is a great way to stay healthy and fit as you get older. It can help keep your bones strong and prevent osteoporosis. Meanwhile, it can also improve your mood and help you sleep better. When choosing an exercise, it’s important to do something that you enjoy. If you don’t enjoy your workout, you’re less likely to stick with it. It’s also important to change things up from time to time. If you’re doing the same thing all the time, you’ll get bored and your progress will slow down. When it comes to weightlifting, you don’t have to lift heavy weights to get results. In fact, lifting light weights can be just as effective as lifting heavy ones.
Don’t forget to get plenty of rest
As you get older, it becomes increasingly important to get enough rest. One of the biggest changes as we age is that we need more sleep. This is partly due to lack of energy and partly due to our bodies becoming less efficient at repairing themselves while we rest. While you can’t do anything about the latter, you can try to make sure that you get enough sleep. For most people, this means going to bed before 11 pm. If you’re someone who has always needed less sleep, it’s important that you be aware of this change and make sure you get enough rest. Otherwise, you’ll find yourself feeling groggy and out of it throughout most of the day.
