From the 60s, the body changes the way it responds to what we eat, what we do and how we rest. What used to maintain energy, now many times falls short. Walk help, of course. Sleep eight hours too. But there is something simpler, more daily and more underestimated that could make a greater difference: breakfast protein and fiber.
According to the May Clinicthis little change in the first meal of the day can improve in a real way how you feel during the following hours. It is not necessary to run a marathon or take rare supplements, just choose well what to put on the plate when the day starts.
This is what those over 60 years of age should eat to have energy, according to experts
As the Mayo Clinic indicates, the fiber not only helps to go to the bathroom better. Also feeds the good bacteria of the intestinethose that directly influence how we digest, how we defend ourselves from infections and even in our state of cheer up. In addition, it slows the absorption of sugar And avoid glucose peaks, something key for people with diabetes or insulin resistance.
The protein, meanwhile, gives lasting satiety and helps to keep muscle masssomething that becomes fundamental over the years. Eating it at breakfast prevents the feeling of fatigue and mid -afternoon binge. It’s like giving the body a good fuel early.
This combo (more protein fiber) also has an impact on the pesogiven that Help control the appetite naturally. One feels more full with less food, and that reduces anxiety to peck between hours.
-Why is this diet so important for those over 60 years?
At this age, maintaining muscle mass is no longer an aesthetic option, but is done for health. The loss of muscle over the years (known as sarcopenia) affects mobility, balance and increases the risk of falls. A protein breakfast helps fight this.
On the other hand, the digestive system also changes. It becomes slower, more sensitive. The fiber helps the intestine continue to work Regularly, something that many elders know well when they start to fail. Besides, reduces the risk of diseases such as diverticulitisthat becomes more common with age. That is: this habit not only gives energy, you can also avoid serious problems.
Nor must we forget the glucose. Many people after 60 develop prediabetes or diabetes type 2. Breakfast with fiber and protein keeps the blood sugar more stable.
What to eat to start with real energy?
Best of all is that It is not necessary to complicate or fall into rare recipes. A bowl of avena With Chia and Greek yogurt, it is already necessary. It can also be a toast of whole wheat bread with avocado and egg. Or a milkshake with banana, spinach, linen and vegetable milk. Even a handful of nuts With a fruit it is a better option than any industrial pastries.
The key is to choose foods that do not come from packages with ingredients impossible to pronounce. And, if you can, avoid sugary cereals, white breads or packaged juices that seem healthy but they are not.
