![\"It](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/06\/66d1ebc924000039008109a0.jpeg\")
<\/p>\nThere\u2019s plenty of one-size-fits-all health advice out there. But for people of a certain age, the diet and exercise recommendations aimed at younger folks just aren\u2019t as helpful as they used to be. Our bodies have changed, and we don\u2019t need to start hardcore exercise routines or embark on crazy fad diets that skip entire food groups.<\/p>\n
These days, there\u2019s too much health information coming at us from all sides, much of it from questionable sources. That can be overwhelming at any age. We asked a group of cardiologists, nutritionists and other health professionals for one simple piece of advice they would give to all their senior patients.<\/p>\n
<\/p>\n
HUIZENG HU via Getty Images<\/p>\n
It doesn\u2019t take hours at the gym or training for an Ironman Triathlon to maintain your health.<\/p>\n
What nutritionists wish their patients would do<\/p>\n
When it comes to a healthy senior lifestyle, we can all benefit from some advice from a nutritionist who treats senior patients regularly. Four of them shared their top tips, and each one is a powerful tool for wellness.<\/p>\n
As we age, it\u2019s especially important to make sure we are getting plenty of fiber. Registered dietician nutritionist Kathleen Garcia-Benson<\/a> told us: \u201cFiber is essential for a healthy digestive system, regular bowel movements, and is associated with a lower risk of colon cancer. Easy ways to boost fiber include snacking on berries, adding ground flaxseeds or chia seeds to oatmeal, or using a fiber supplement. Just be sure to drink plenty of water when increasing fiber!\u201d<\/p>\n Nutritionists also urge seniors to make sure they are getting enough protein. According to registered dietician Courtney Pelitera<\/a>, one of the biggest effects of aging seen across the board is something called sarcopenia, or the breakdown of muscle mass, strength and function.<\/p>\n \u201cA great way to preserve as much muscle as possible (besides regular exercise) is to make sure the diet is adequate in protein,\u201d Pelitera said. \u201cI like to encourage at least 20g of protein or more per meal with older adults.\u201d<\/p>\n Another common problem for seniors is deficiency of vitamin D, which plays a role in muscle movement and immune function, and is needed to keep bones healthy.<\/p>\n \u201cThe body becomes less efficient at converting sunlight into Vitamin D as we age, and older adults are at increased risk for having low levels,\u201d said RD Annette Snyder<\/a>. \u201cFood sources of vitamin D include fatty fish (salmon, tuna, trout, mackerel), egg yolks, fish liver oil, mushrooms, and fortified dairy products.\u201d<\/p>\n Something as basic as hydration can also become a problem for seniors. RDN Colette Micko<\/a> says this is because the natural mechanisms that increase the sensation for thirst are diminished as you age.<\/p>\n \u201cThis means you cannot rely on feeling thirsty to signal that your body needs water,\u201d she said. \u201cStaying adequately hydrated is important for nearly every cell in your body to function, and can help with energy levels, digestion, body temperature regulation and lubrication of joints.\u201d<\/p>\n Micko recommends increasing your water intake to a minimum of 48 ounces per day by drinking on a schedule, always keeping fluids nearby and focusing on hydrating foods like fruits and vegetables. This can all help ensure you are meeting your body\u2019s minimum requirements.<\/p>\n The diet tips medical doctors wish their patients would adhere to<\/p>\n The best thing that older adults can do to protect their heart health is to eat whole, plant-based foods \u2015 and Dr. Katie Golden<\/a>, a board-certified emergency medicine physician, recommends the Mediterranean diet<\/a>, to be consumed joyfully with friends and family.<\/p>\n Maki Nakamura via Getty Images<\/p>\n Doctors cite fiber, protein and vitamin D as essential nutrients for older adults.<\/p>\n \u201cIt\u2019s all about eating fresh fruits and vegetables, whole grains, lean proteins, and healthy fats,\u201d Golden said. \u201cAlso, enjoy yourself and the company of those around you while doing it, because mental health and well-being is an important part of physical health.\u201d<\/p>\n And all the cardiologists we spoke to agreed on one thing \u2015 the importance of exercise. Just do whatever you can do. According to Dr. Eldad Einav<\/a>, a cardiologist, obesity specialist and clinical assistant professor at SUNY Upstate Medical University, study after study shows that exercise helps with blood pressure regulation, cholesterol management, blood sugar regulation, weight maintenance, inflammation, stress, mortality, energy, stamina, sleep, cognitive ability, joint health, balance, mobility, immune system function and social interaction.<\/p>\n Exercise guidelines from a medical doctor<\/p>\n It doesn\u2019t take hours at the gym or training for an Ironman Triathlon to maintain your health. Dr. Dany Sayad<\/a>, medical director for the Tampa General Hospital Heart & Vascular Institute\u2019s General Cardiology Center of Excellence, told us: \u201cIf I could get my senior patients to do one thing, it would be to exercise a minimum of 150 minutes per week.\u201d<\/p>\n \u201cThe exercise should be tailored to the patient\u2019s physical abilities,\u201d Sayad said. \u201cChair yoga, pilates, and most importantly walking would improve not only the cardiovascular system but also lower the risk of fall, the anxiety and ameliorate the sense of well-being.\u201d<\/p>\n Things doctors wish you\u2019d stop doing<\/p>\n![\"Doctors](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/06\/66d1ebe9240000550057984c.jpeg\")
<\/p>\n