There is a lot of pain and sickness that goes with getting old, but just because you’re getting older doesn’t mean you’ll get sicker, at least it doesn’t have to be that way. In this article, not only will we explore the connection between health and aging, but we would also take a look about how a healthy lifestyle and diet could play a big part in having a long and healthy life.
A ketogenic diet has traditionally used treatment for those with epilepsy, but now, it has become extremely popular in improving one’s overall health and weight loss, and it is considered safe for people no matter what age. Therefore, whether you are 25 or 65 above, we will talk about how a keto diet can affect a senior’s health.
8 Things You Don’t Know About Keto Diet for Seniors
Aging doesn’t have to be isolating and debilitating, but unfortunately, this is a sad reality for a lot of elders and seniors in our society today. In addition to that, the high-carb processed foods that are often prescribed for older people aren’t helping either.
And that is why, rather than seeing aging as an unfortunate event, we can support ourselves to have a healthier physical and mental health at any age with a proper diet like keto. Before we list down the advantages of keto, we would be listing things that you didn’t know about keto, and these are:
1. It Requires Planning
If you consider getting into a ketogenic diet, you’ll need to know the exact macronutrients ratio that you’ll to put in your diet. Overall, your diet should be about 15% or more should come from protein and only about 5% of daily calories come from carbs. The rest of your diet should mostly come from fat. Sticking with the right macronutrient ratio in making your meal planning can be tricky at first.
However, once you get used to the setup, it would be pretty simple for you to prepare your very own high-fat ketogenic meal. When eating out on restaurants, ask them to make a bit of adjustment like not including bread and replacing sides with veggies.
2. You May Feel Under the Weather
Keto is considered safe for most people, but when you make your first switch, you might feel lousy at first. When you stop eating carbs, which is the body’s main source of energy, your body will use your fat as its energy source, this is when your body enters the ketosis state. Typical symptoms, sometimes called keto flu, can include cravings, headaches, low energy, brain fog, and weakness.
3. Initial Weight Loss
A lot of people notice a quick change in their weight when first starting the keto diet. Unfortunately, this weight loss is not due to loss of fat. At the beginning of the diet, what you’ll be losing would be mostly muscle and water weight loss. It would take a couple of weeks more for your body to truly lose fat, and sometimes some people tend to burn muscles instead.
If you don’t eat enough calories during your keto diet, your body will continue burning your muscles to provide your body’s calorie needs. That is why it is essential for you to maintain a proper balance of carbs, fat, and protein to avoid muscle loss.
4. Don’t Load Up On Bacon and Butter
A lot of people who wants to go on a diet usually sees keto as their way to eat butter animal meats as a health food. However, this is not necessary if you want to achieve the ketosis. Undergoing a keto diet doesn’t need to be focused on meat and butter. In fact, being a vegetarian can do pretty well on it.
5. Do Not Eat Too Much Protein
In a diet knowledge, it says that the more protein you eat, the better. However, this isn’t the case with a keto diet. When cutting out carbs off our diet, those who are on a diet tend to turn on ingesting protein-rich food instead. But unfortunately, taking in too much protein while on a keto can stall the ketosis.
6. Consult Your Doctor First
Before beginning any forms of diet, you should first consult your doctor, especially if you are on your senior age. Although dieting may be safe for most people, we still recommend that you first seek medical supervision, especially if you have high blood pressure or diabetes.
Without being medically supervised, you might risk yourself of having low blood sugar or cause you to get dizzy. It’s important to know if you can go on a diet or not
7. Focus on Whole Foods
Most people who are on a keto diet tend to focus on cutting out carbs and focusing on eating lots of carbs, but we recommend you make a real effort in sticking to eating whole, non-processed foods as your main diet. If possible, only purchase organic, high-quality foods whenever you go grocery shopping.
Eating pasture-raised, free-range, grass-fed, and wild-caught animal products is very beneficial for your overall health.
8. Low-Sodium and Keto Diet Don’t Mix
When you cut off eating carbs, your body loses salt, and along with salt, you also lose water weight. Including salt in your diet is necessary for a ketogenic diet to make up for these losses. Therefore, you may want to consider seasoning your meals with a mineral-rich salt, such as Himalayan or sea salt. But make sure to not use too much salt in your food.
Benefits of Keto Diet for Seniors
Here are some ways on how a keto diet works in solving health issues that seniors are often facing. These are the benefits of ketosis and keto diet foods in your overall health:
A lot of senior citizens today are overweight and often dealing with insulin-related conditions, such as diabetes. This is a serious condition that could lead things like kidney disease, vision loss, losing a limb, and many more. With keto diet, you can avoid these stuff from affecting your health.
Old people usually have osteoporosis, which reduces the bone’s density making it more brittle and fragile, and this condition could often be seen in older men and women. Taking in more calcium isn’t actually the answer to this problem, as countries with the highest rate of dairy consumption tend to also have the highest rates of osteoporosis.
Keto diet is low in toxins which can affect your body’s absorption abilities, and rich in all kinds of micronutrients rather than just being loaded on a specific micronutrient, which is the calcium.
For a lot of people, aging can also include pain from injuries which has happened at a younger age or issues on the joint like arthritis. While undergoing the ketogenic diet, it can help reduce your body’s production substances called ‘cytokines’, which is the main thing that promotes inflammation. Ketosis can help prevent these types of joint-related conditions.
Seniors tend to have higher deficiencies in essential nutrients, such as:
- Vitamin B12. A deficiency that causes old people to have neurological conditions, such as Alzheimer’s disease and dementia.
- Vitamin D. A type of deficiency that causes adults to have cognitive impairment, contributes to the risk of cancer and increases the risk of having heart
- A deficiency that could lead seniors to have brain fog, and often causes fatigue.
- A deficiency that could lead to problems to vision, vitamin, cognition, and skin deficiencies.
The sources of high-quality, animal protein found in a keto diet can easily work as an excellent source for the following nutrients.
Keto Diet for Longevity
No matter what your age is, it would never be a bad idea in improving your chances of feeling better, and to function well throughout your life. It would never be too late for you to start you to start your keto diet, even if there’s a saying that “the sooner you start, the better your chances of avoiding health conditions.”
For those who have spent years not treating their bodies well, the keto diet for seniors has the ability to repair some of the body’s damages. With that being said, in order for us to live a bit longer, the earlier you begin in supporting a healthy weight, immunity, blood sugar, and more, the greater your chance of experiencing less suffering and pain later in your life.
The bottom line is that all of us gets older and death is impossible to control and avoid. However, we can control the length and quality of our life along the way. A lot of people are now living longer, but they also tend to get sicker the more they age by following the standard diet.
Therefore, as soon as you can, you should consider going into a ketogenic diet to help seniors improve their overall health. This way, seniors can thrive throughout their lives, rather than being sick and in pain during the later years of their lives up to death.