{"id":173394,"date":"2019-04-30T10:59:10","date_gmt":"2019-04-30T10:59:10","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=173394"},"modified":"2019-04-30T10:59:10","modified_gmt":"2019-04-30T10:59:10","slug":"nutrition-for-active-seniors-weight-management","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/04\/30\/nutrition-for-active-seniors-weight-management\/","title":{"rendered":"Nutrition for Active Seniors \u2013 Weight Management"},"content":{"rendered":"

Maintaining a healthy weight and body composition is really important for seniors. It\u2019s no longer only about looking good, it\u2019s about being healthy and able to stay active. Let\u2019s learn how to stay in the optimal weight range as you age.<\/strong><\/p>\n

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Both overweight or underweight are bad<\/strong><\/h2>\n

Too much body fat is related to higher inflammation, high blood sugar, eye problems, kidney damage, and cancer. Too little fat can be the cause of worse recovery from pneumonia, cancer, influenza, or digestive issues and an increased risk of fractures. Research says that the sweet spot for the elderly is between 25 and 32 Body Mass Index (BMI). It is calculated as weight in kilograms divided by height in meters squared.<\/p>\n

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First, you have to avoid being hungry. Having satiating and nutritious breakfast, lunch, and dinner every day will help a lot. \u00a9 Profimedia, Depositphotos Inc.<\/figcaption><\/figure>\n

What made you get out of the sweet spot?<\/strong><\/h2>\n

Social isolation, low appetite, digestion problems, or zinc deficiency are all correlated with skipping meals and eating less nutritious meals. This is why many seniors end up underweight. Conversely, more leisure time, frequent eating out, combined with less activity and metabolic action due to resulting decreased muscle mass can end up in excess weight. Let\u2019s see what to do in both scenarios.<\/p>\n

When you need to lose weight<\/strong><\/h2>\n

Make whole foods the bulk of your diet. Include a lot of fresh or cooked vegetables and a protein source in each of your meals. Cook for yourself, take time with the preparation as well as eating to notice feelings of fullness better. Avoid mindless eating and snacking late at night in front of the TV. For a more detailed weight-loss plan<\/a>, check out our series.<\/p>\n

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If you commit to having three good meals a day with one or two sensible snacks based on activity levels, you\u2019ll have a great foundation. \u00a9 Profimedia, Depositphotos Inc.<\/figcaption><\/figure>\n

When you need to gain weight<\/strong><\/h2>\n

Your top priority is getting in enough protein. As mentioned in the previous article, shoot for 1,5 g of protein per 1 kg of body weight. This macronutrient will give you the most bang for your nutritional buck. But to gain weight, you need to have plenty of energy in your diet overall. This is where foods rich in healthy fats can help. You can boost your favourite carb sides (rice, potatoes, pasta) with butter or olive oil. Or try adding full-fat yoghurts, aged cheeses, avocados, and fatty fish like sardines, salmon and tuna to your menu. Experiment with nuts and seeds (or butters made from them), they are great in salads or porridge. Adding one or two of these things to your usual diet will make a difference over time. Start with a small change.<\/p>\n

Sleep is important in both cases<\/strong><\/h2>\n

Sleep is, of course, important for many reasons but it is crucial for keeping a healthy weight. It significantly influences your hormones. Good sleep will promote a healthy and stable appetite. Lack of sleep, on the other hand, raises your stress hormone cortisol, which increases hunger and breakdown of muscle tissue. Poor sleep also increases the hunger hormone ghrelin and decreases leptin, the hormone of satiety.<\/p>\n

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One thing that affects the length and quality of your sleep is how ready for sleep you are.<\/figcaption><\/figure>\n

Seniors can require anywhere between 5 to 9 hours of sleep a day. It differs from person to person but length is not everything. Sleep that\u2019s regular, uninterrupted, and sufficiently deep is what makes the difference. Here are a few tips to help you achieve it.<\/p>\n