Senior citizens can increase their energy levels by consuming certain foods.
Since the body declines with age, senior citizens can experience more difficultly maintaining their energy levels. But a well-rounded diet can combat fatigue and maintain optimal levels of energy. Many wholesome foods contain nutrients that support mental acuity and physical activity by stabilizing blood sugar levels. All individuals can benefit from dietary sources of energy, but such foods can be especially valuable to senior citizens who deal with feelings of lethargy.
Carbohydrates
Senior citizens can maximize their energy by consuming a diet that is rich in complex carbohydrates. Whole grains are a major source of complex carbohydrates, but starchy vegetables like potatoes, carrots and squash also supply the nutrient. These slow-burning foods sustain blood sugar and maintain a consistent level of energy. To enhance their effectiveness, senior citizens should eat complex carbohydrates that are fortified with fiber. According to Dee Sandquist, MSRD, fiber supports a balanced release of energy by slowing the body's absorption of carbohydrates. To experience an immediate boost of energy, seniors can supplement their intake of complex carbohydrates with simple carbohydrates. Found in honey, fruits and vegetables, simple carbohydrates contribute to a healthy increase in blood sugar levels.
Fats
Fats are a concentrated source of energy, but some types are preferable to others. Saturated fat (found in animal products like meat, lard and butter) and trans fat (found in baked goods, fried foods and margarine) have been linked to heart disease, various types of cancer and forms of chronic illness. Conversely, foods that contain unsaturated fat have actually been demonstrated to reduce the risk of these health problems. To reap the energy benefits of unsaturated fats, senior citizens should consume foods like olive oil, canola oil, avocados and nuts. Geriatric nursing specialist Holly McCarthy notes that almonds are a valuable source of energy given that they're a supply of both unsaturated fat and choline. Choline is a chemical that supports brain development, and it has also shown promise in preventing age-related memory loss.
Water
Dave Grotto, RD explains that diminished energy can usually be attributed to dehydration. When the body is deprived of water, it expends all of its resources maintaining hydration instead of producing energy. Moreover, water plays an essential role in the production of energy molecules. Most individuals can rely on their thirst to determine whether or not they're drinking enough water. But since the body's thirst response can dull with age, senior citizens can have more difficulty maintaining fluid balance. As a result, senior citizens should be mindful of their water intake and be sure to drink at least 40 oz. every day. Senior Journal reports that elderly individuals who have sufficient fluid consumption experience a reduced risk in falls, constipation and bladder cancer as well.
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