By Ava Ehlinger, Student Pharmacist and Karen Kier, Pharmacist on behalf of the ONU HealthWise team
Sometimes as we age, we look back at our younger years. In 1985, Bruce Springsteen released his song Glory Days, which talked about looking back. He recorded 21 studio albums and is affectionately known as “the Boss.” Springsteen was inducted into the Rock and Roll Hall of Fame in 1999.
What things can we do to age gracefully?
A healthy, balanced diet is very important and one of the most widely recommended lifestyle changes to lower your risk of different diseases like diabetes, heart diseases, and heart conditions and better lifestyle living.
But what exactly does a balanced diet mean?
Harvard’s Nutrition Source outlines a healthy plate of food with fruits, vegetables, whole grains, healthy oil and healthy protein. Protein is often a misunderstood nutrient. Protein plays a major role in several areas of your body’s health by keeping your bones strong and helping build muscles.
Protein is a good way to maintain a healthy immune system to help fight off diseases.
Dietary protein is a great source of energy and it can come from very different sources. Most people think of protein as coming primarily from animal or dairy products such as red meat, poultry, milk or cheese; however, protein can also be found in plant-based foods. These sources include legumes, nuts, seeds, whole grains and vegetables.
Legumes can include beans, peas, chickpeas, peanuts, lentils and alfalfa. Many confuse peanuts as a nut, but they are in the legume category. However, peanuts do have more protein per serving than most tree nuts. Tree nuts are still a great source of protein as well. Almonds, pistachios, cashews and walnuts pack a protein punch.
Some vegetables with protein include spinach, corn, peas, artichoke hearts, edamame (soy), brussels sprouts and broccoli. Pumpkin seeds, sunflower seeds, and flaxseed can also be good sources of protein.
Why focus on protein?
In 2018, a published study demonstrated an increased need for protein as we age. The study found an individual should eat 1.2 grams of protein for every 2.2 pounds we weigh each day. This would translate to 55 grams of protein per day if you weighed 100 pounds. Reading nutrition labels and concentrating on high protein foods is important.
The Nurses Cohort Study was the basis for evaluating healthy protein intake during our midlife years and its impact on our future health. The study by the American Society for Nutrition assessed the role of protein intake as we age. It was known before the study that dietary protein was important for maintaining physical function, due to its effects on preventing muscle and bone loss, and maintaining good cognitive function. The study examined not only different levels of protein intake, but what kind of proteins participants were consuming.
The researchers discovered eating more protein did reduce the risk of developing long-term diseases, such as cancer, type 2 diabetes, and heart disease, as well as limiting physical and mental decline as participants aged. The study concluded that eating plant-based protein was more beneficial than red meat since some studies have linked heart disease to consuming red meat. If plant-based protein alternatives are not available, poultry and seafood products are healthy options. A diet balanced among all food groups and balanced between plant and animal proteins is important in healthy aging and limiting the development of chronic diseases.
Eat healthy protein to age gracefully and remember your glory days!
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ONU HealthWise Pharmacy
419-772-3784
