Fueling Your Wellness: Food, Mood & Energy
While the effects of diet on weight and health may be obvious, good food choices can help you in ways you may not have considered. And because our bodies change over time, it’s a good idea to see if lifelong habits need a rethink. Nutritionist Lisa Powell, MS, RDN, has studied this area and recommends strategies that combine pleasure and smart nutrition to support overall health, improve sleep, boost your mood, and restore energy.
Healthy Changes
For starters, Lisa explains, caloric needs change with age. That’s why it helps to make your food choices count.
Nobody’s suggesting a full dietary overhaul. Even small steps can lead to meaningful results. So don’t worry about giving up your favorite foods. It’s not about excluding anything, Lisa explains, but about making wise additions.
“Add color to your plate,” she advises. “A slice of orange or red bell pepper adds beauty as well as nutrients and flavor. Dining should be a sensual experience, and a colorful plate pleases all your senses.”
Are you used to big, restaurant-sized meals? Lisa suggests starting with smaller portions. “It’s easier to start with less food on the plate than to stop eating halfway through an oversized serving of something delicious. You can enjoy your meal without overdoing. Plus, you won’t end up with that stuffed feeling.”
Fine Tuning Your Habits
Eating intentionally can improve your health on multiple fronts. For instance, protein needs increase as the body ages and assimilation of the nutrient decreases. Typical entrée size should be about the size or your palm (no fingers). Think about simple ways to add protein to meals and snacks, too. An ounce or two of almonds or slice of cheese could do the trick, for instance, or you might add protein powder to smoothies, soups, or creamy desserts.
Have joint pain? Anti-inflammatory foods such as fatty fishes, nuts, berries, olive oil, ginger, turmeric, and dark chocolate can offer protection. Digestive concerns? Yogurt and kefir have a probiotic effect that support gut health, and fermented foods like olives and pickles can aid in digestion. Also, eating colorful veggies is good for vision.
Social & Emotional Connections
The value of food can be elevated when you share meals. Dining with friends and family changes physical nourishment into inner joy. The pleasure is multiplied by conversation, laughter, and relaxation.
“When people cook for you or you cook for them, it’s a show of love,” Lisa says. “When you gather for dishes that were part of your childhood or family traditions, you nourish much more than your body.”
Sleep Well
People often experience sleep problems as they age. Lisa suggests allowing three hours between eating and going to bed.
“Obviously, you don’t want caffeine in the evening,” she says, “and research shows that alcohol also has an adverse effect on sleep. One drink before bedtime can rob you of an hour’s restorative sleep.”
Lisa recommends foods containing tryptophan, which turns into the melatonin that helps you sleep. Egg yolks, nuts, and seeds are good sources of tryptophan. Or treat yourself to a few cherries to help you sleep.
Feelin' Good
Clearly a favorite treat – chocolate, anyone? – can instantly lift your spirits. But did you know probiotics can improve mood? They can help reduce anxiety, too.
Lisa also suggests a high-fiber, plant-based diet and fermented foods such as kombucha, fresh sauerkraut, and kimchi. She recommends, too, avoiding processed flour, sugar, and white breads that put you on an emotional roller coaster as your blood sugar levels spike and crash. Aim for foods that keep you on an even keel.
Getting Energized
Again, avoid the highs and lows of processed flour and sugars, and time your eating habits to give you energy when you need it. You can get a boost from complex carbohydrates – the good carbs – such as whole-grain pasta, brown rice, and colorful potatoes, which are high-energy foods with essential B vitamins.
Lean proteins are known to enhance energy in seniors, and iron-rich food like eggs, red meat, legumes, beans, peas, lentils, and spinach can prevent anemia and raise energy levels. Fish and poultry also contain iron, although not as much as red meat.
“The way you eat can bring you joy, nourishment, and a sense of community,” Lisa proclaims. “Enjoy it all.”
Find resident and associate recipes here.
References:
The Journal on Active Aging. Well Living: An integrative approach to depression in older adults
The Journal on Active Aging. Living well with Canyon Ranch: Nutrition for healthy aging
