Super-aged people are people over the age of 80 who have the same mental acuity scores as middle-aged people. According to Elvira Fesenko, general practitioner, nutritionist and expert of the Dementia.net social project, such people adhere to four eating patterns.
“First of all, Superagers follow the healthy plate rule. Roughly divide the plate into four pieces. Part of it consists of various whole grain products: whole grain bread from whole wheat, brown rice. The second part is healthy proteins. The second half consists of vegetable and fruit plates. And here, of course, it is better to divide this part of the plate so that vegetables make up 2/3, and fruits only 1/3,” shared the expert.
Secondly, such people often follow the “fast” diet. This is a nutritional system aimed at controlling blood pressure. Limit salt, sweets and overly processed foods in your diet.
“It is very important to consume plenty of vegetables and fruits, up to 5 portions a day. Carbohydrates – up to 7 servings per day. Again, we are talking about whole grain cereals. Low-fat dairy products – up to two servings per day. Lean meat: Two servings or less per day. Nuts, seeds – two to three times a week. “It is important to choose fruits with a low glycemic index,” Fesenko said.
The next eating pattern that is typical for people who fall into the category of super-seniors is the Mediterranean diet.
“We cannot say that it is better than all other power systems, but it is the most researched. This is an abundance of plant foods, fruits, vegetables, whole grains, nuts, legumes. It is important to consume olive oil as the primary source of dietary fat. Fish and poultry should be included in the diet, but consumed in small or moderate amounts. Relatively low consumption of red meat is allowed. The Mediterranean diet has proven itself in terms of preserving cognitive functions such as thinking, memory and information analysis. The nutritionist noted that it also helps prevent neurodegenerative disorders such as dementia and Alzheimer’s disease.
Super seniors can also follow the Scandinavian diet. The focus is on plant-based and locally produced products, usually found in the Scandinavian countries: Sweden, Denmark, Norway, Iceland, Finland. These are whole grain types (rye, barley, oats), fish, as well as various fruits and berries with a low glycemic index. The Scandinavian diet is highlighted by rapeseed oil, which is rich in healthy fatty acids.
used to be a doctor saidWhich stomach disease can cough indicate?