In our body, over time, there are a number of changes taking place, related to cardiovascular, gastrointestinal, immune system and oral health.

From the age of about 65, some of these changes make their presence more noticeable and more imperative to address or limit them. Perhaps we are called upon to cope with the difficulties and problems we did not have before.

Proper and balanced nutrition, as well as day-to-day training, are the main "weapons" against these new challenges. Below you will see some of the basic tips and recommendations.

To face the loss of muscle and bone mass:

• Daily physical activity and in particular exercises to strengthen the muscular mass, confront the contraction, while being maintained "clean" by fat the waist size.
• Balance and resistance exercises help to combat bone mass loss.
• Balanced and quality nutrition, along with maintaining healthy body weight and avoiding smoking, are a fundamental triptych that concerns not only the treatment of bone and muscle mass loss but also, in general, the maintenance of our health.

To solve the problem of reduced smell and taste:

• Use herbs, spices, onion, garlic, tomato juice and lemon to give extra flavor to the food.
• Eat slowly; give your brain time to better understand the flavors and scents of the food.

In case of indigestion:

• Cook the food for long time so it gets soft.
• Share raw fruits and vegetables at different meals during the day.
• Consume small amounts at regular intervals.
• Prefer digestible foods and generally chew slowly to facilitate digestion.

For constipation:

• Eat foods rich in fiber (eg whole grains, fruits, legumes, vegetables).
• Do your daily physical activity.
• Drink plenty of water.

If you have problems with your dentition:

• Prefer soups, ground and well-cooked foods.
• Eat ripe or soft fruit such as banana, kiwi, peach, and cut into small pieces or make juice.
• From dairy products prefer those with a soft texture, e.g. mizithra, anthotyro, yoghurt, milk, rice or add grated cheese to your food.
• Bake grains well (eg rice) to soften.
• Regarding meat, prefer the soft, no-fiber pieces. Cook it for a long time on a low heat or in a soup. The egg is an alternative source of protein.
• Respectively, choose the fish that do not have many bones and boil well.

Also remember the following general practical tips on nutrition in these particular ages:

v        Vegetables: Consume 4 portions a day. Prefer the boiled, roasted or grounded softer ones.

v        Fruit: Try to consume 3 fruits a day.

v        Dairy: Three portions of dairy products a day is the ideal quantity. Introduce cheeses with less salt into your life.

v        Cereals: Add cereal to each main meal. For example bread, toast, rice, spaghetti.

v        Pulses: Twice a week or more often it is necessary. Cook them longer time if you have a chewing problem.

v        Red & White Meat: Avoid processed meat and sausages. Two or three times a week are enough.

v        Fish: Try to consume fish 2-3 times a week.

v        Eggs: On days when you do not consume meat or fish, you can eat egg.

v        Fats & oils: Use olive oil in cooking and salad. Limit animal fats, such as butter.

v        Liquids - Water: Do not forget to drink enough water a day, about 6 - 8 glasses. Other liquids such as milk, soups and infusions contribute equally. Beware, however, of diuretic fluids such as coffee.

v        Sugar: Consumption of sugar and foods containing it. Replace with fruit.

v        Salt: Limit as much as possible the intake of salt and food containing it, for example salty cheese, olives, pickles.

Aggeliki Koskeridou

Holistic Doctor – Counseling Psychotherapist

Doctor of Naturopathic Medicine

MSc c. Health Psychology

www.AggelikiKoskeridou.com

insta: dr_aggelikikoskeridou_official 

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