It’s not because professional activity has stopped that you have to eat less. On the contrary, eating well is essential to enjoy these years of freedom in full health. This is good, we have free time to cook balanced meals and exercise, no more excuses to skip the gym or digestive walks!
Finding the right balance between diet and physical activity
When you spend your days on the couch, it’s clear that you burn fewer calories…”But, if we start eating less because we move less and are less hungry, we reduce our intake in essential nutrients such as proteins, minerals and vitamins… at a time of life when assimilation may become less efficient”, warns Dr Jean-Michel Lecerf, head of the Nutrition and Physical Activity Department at the Pasteur Institute in Lille. We therefore expose ourselves to deficiencies, so it is better to exercise, which also makes it possible to slow down physiological muscle wasting and its consequences, namely loss of strength or mobility, and reduced effectiveness of immune defenses. In addition, the recommended protein intake is increased to 1g per kilo of weight (for example, 60 g per day for a weight of 60 kilos): count 3 to 4 dairy products and 150 to 200 g of fish, seafood , poultry, meat, eggs or pulses (cooked weight) per day.
What activities to practice?
To stay in shape, it is interesting to learn disciplines such as qi gong, tai chi or yoga classes adapted to your age group. These gentle activities have the advantage of maintaining balance and flexibility, and maintaining social connections. Hikes organized by clubs or communities are also an interesting option, as are guided heritage toursin groups and on foot.
A typical day’s menu
Breakfast
Coffee or tea
Wholemeal bread and fresh cheese, 1 kiwi
Lunch
Broccoli or beet salad
Salmon or chicken fillet
Pan-fried spinach and button mushrooms with a drizzle of olive oil
1 serving of cheese
Whole wheat bread
1 orange
To taste
1 yogurt
Dinner
Soup made from cabbage, carrots, potatoes
1 avocado with shrimp
1 bowl of fromage blanc with blueberries
Make sure to hydrate well
“The feeling of thirst dulls over the years., warns Laura Serio. If you wait until you are thirsty to drink, you risk not sufficiently compensating for water losses and suffering the consequences: difficulty concentrating, cramps, dry skin, chronic constipation, or worse, kidney stones or urinary infections. repeatedly, indicate dehydration. “Especially since the older we get, the less water reserves we have in the body: at 20 years old, water represents 65% of body weight, but at 70 years old, it is only 50%.. For prevention, you must drink without thirst throughout the day, the equivalent of 8 medium glasses (20 cl), 1.5 liters total. All drinks count, but it is recommended not to exceed 1 glass of soda per day, the sugar of which raises blood sugar levels too quickly, and 3 to 4 cups of coffee or tea, to limit caffeine.
Do not abuse alcohol
Retirees are not the last to celebrate! But beware of the effects of wine or aperitifs on health, because the risk of certain cancers increases with the consumption of a daily drink. Alcohol can also increase blood pressure, be the cause of a “fatty liver”, a stomach ulcer, chronic pancreatitis…And it also brings empty and superfluous calories, which make climb the number on the scale.
Boost antioxidant defenses
“Over the years, the body may have more difficulty eliminating toxic compounds that cause certain diseases, particularly cancers. This is why, from the age of 60/65, it is recommended to increase the intake of antioxidants from food” explains Laura Serio. In practice:
- Never a day without 5 fruits or vegetables. You have to vary, because each fruit or vegetable provides synergistic anti-oxidants: beta-carotene (apricot, spinach, etc.), vitamin C (kiwi, cabbage, etc.), vitamin E (raspberry, avocado), polyphenols (all fruits and vegetables). ). We prefer seasonal products, harvested at maturity when their micronutrient content is optimal.
- Bank on whole grain foodsbecause their refined “cousins” provide 2 to 3 times less copper, manganese or zinc and no more polyphenols.
- Plan at least 2 times a week fish or seafoodrich in selenium and zinc.
Nourish your brain well
Several studies have found that seniors who eat fish at least twice a week maintain better intellectual abilities (memory, concentration, etc.). Not very surprising, since the specific omega 3s in fish (EPA and DHA, more concentrated in fatty fish) exert an anti-inflammatory effect that protects neurons. The same goes for certain polyphenols, in particular the anthocyanins which color small red fruits. “Whatever the season, the ideal would be to eat a handful a day, even if it means buying them frozen.” recalls the nutritionist.
Read also :
⋙ Decrease in muscle mass, increase in fat mass: how to adapt your diet after 40?
⋙ Cholesterol, blood pressure, sugar: which foods to favor and what reflexes to adopt after 50?
⋙ Eat well: the keys to healthy eating after 60