Healthy eating for older adults Archive

A 2024 study suggests that women who engage in the most physical activity-regardless of how it's measured-have significantly lower risks of developing cardiovascular disease or dying early.

Certain food pairings work synergistically, enabling the body to absorb nutrients more efficiently than if either food were eaten alone. Other combinations keep people full longer. Examples of synergistic combinations include beans and brown rice, spinach and citrus, cereal and milk, tomatoes and olive oil, apples and peanut butter, and turmeric and black pepper. But people absorb nutrients differently, meaning there's no guarantee someone will extract as many nutrients from a certain combination of foods as another person does.

Eating a plant-based diet that includes a variety of fruits and vegetables has been shown to help lower high blood pressure. A 2024 study has found that these foods may also protect against worsening of chronic kidney disease in people with high blood pressure.

Adults should consume 14 grams of fiber for every 1,000 calories consumed. However, most individuals eat less than half that amount daily. People can increase their daily fiber intake by introducing more high-fiber foods, such as fruits, vegetables, whole grains, nuts, and seeds into their regular meals. Those who have trouble consuming these foods may benefit from taking an over-the-counter fiber supplement.

A 2024 study suggests that short bursts of light activity before bedtime may improve sleep.

A 2024 study found that low-dose aspirin therapy was more effective than taking anticoagulants for reducing the risk of blood clots following a total knee replacement surgery. Aspirin therapy also caused fewer bleeding complications.

Updated guidelines say adults don't need routine testing of vitamin D levels. However, they should aim for daily vitamin D intake of 600 international units (IU) until age 70, and 800 IU after that either through vitamin D-fortified foods or a supplement of up to 1,000 IU.