By Karina Hammer, Certified Holistic Wellness Coach
As you age, your needs for nutrition change. It is important to listen to your body. Eat to reduce inflammation, increase your metabolism, and promote brain health. It’s more important than ever to choose foods that give you the best nutritional value.
Drink plenty of water – Drink 8oz of water first thing in the morning. Then, aim to drink half your bodyweight in ounces per day.
Eat the rainbow – A variety of fruits and vegetables in your diet will get you the vitamins and minerals you need.
Fermented foods – Beneficial probiotics, digestive enzymes, and health boosting nutrients in yogurt, kefir, sauerkraut, kimchi, miso and kombucha improve digestion and immune health.
Fiber – Feed your good bacteria, promote regular bowel movements, improve blood sugar levels in diabetics, and reduce cholesterol.
Superfoods – Bee pollen, spirulina, hemp seeds, chia seeds, cacao, avocados, beets and other superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals.
Feed your brain – Your brain is made up of mostly fat, so consume avocados, olives, coconut oil, walnuts, macadamia nuts, and wild Alaskan salmon, all of which feed your brain and fight inflammation and chronic disease.
Strong bones – Older adults need more calcium and vitamin D to help maintain bone health. Calcium rich foods include cacao, kale, spirulina, almonds, yogurt and kefir.
Anti-inflammatory foods – Wild Alaskan salmon, walnuts, ginger, turmeric, blueberries, tart cherries and cruciferous vegetables help to reduce inflammation.
Real food – Try to eat mostly whole foods and avoid processed foods with artificial colors and preservatives.
Karina Hammer is a Certified Holistic Wellness Coach, Co-Founder of Nashville Integrative Health, Writer, Speaker and Nutrition Expert. Karina offers personal consultations, corporate programs, and wellness classes. Visit www.karinahammer.com to learn more.