Greg Bishop, Park City Attorney, Discusses How to Get Rich During Retirement – Nutrient Rich

News flash – as you get older,
your body changes. For example, beginning at around age 40 to 50 for women, and
age 50 to 60 for men, the number of taste buds in your mouth start to diminish.
Yes, the 9,000 taste buds you’ve relied upon your entire life – which work in
tandem with your sense of smell to allow you to experience salty, sour, sweet
and bitter tastes – don’t rejuvenate as well as you get older. To make matters
worse, the remaining taste buds begin to shrink, leading to a noticeable
decrease in the overall sense of taste. Older adults often lose sensitivity to
salty and bitter tastes first, which is why it is not uncommon for them to salt
their food more heavily than before. Because older adults tend to retain the
ability to distinguish sweet tastes the longest, many have a sweet tooth for
most of their lives.

But it’s not just your taste
buds that will betray you with age – your sense of smell will begin to diminish
as well, which sadly will further limit your sense of taste. In fact, approximately 25% of
Americans over the age of 55 have a problem with their sense of smell, growing
to 30% between the ages of 70 and 80, and to nearly a third of people over the
age of 80. As you might imagine, the decrease in both the sense of taste and
smell makes food less appealing, leading to potential nutritional problems as
people age.

Not only does food taste less
appealing to older adults, but they often begin eating fewer calories as their
metabolism declines (which occurs because of decreasing activity levels and
muscle mass). Ironically, while the caloric needs of older adults may decrease
with age, their nutrient needs actually increase. It, therefore, becomes even
more critical as adults reach older age that they maximize their intake of
nutrient-rich food and minimize empty calories.

Changes in your Palate Require Changes on Your Plate

One challenge people face during
retirement is getting sufficient nutrition to support a healthy lifestyle. Attorney Greg Bishop recommends avoiding foods that are high in calories but low in
nutrition – like chips, baked goods, candy, soda and alcohol. Rather, he
suggests focusing on nutrient-rich foods (particularly those that don’t have a
lot of extra calories), such as:

  • Berries are an excellent source of vitamin C, potassium, folate
    and magnesium, as well as a good source of fiber. Their dark, brightly colored
    skin is also an excellent source of powerful antioxidants (in animal trials,
    blueberries, in particular, have been shown to improve memory and brain
  • Citrus fruits are high in vitamin C, which supports your immune
    function and helps in the absorption of iron.
  • Avocados are rich in heart-healthy monounsaturated fats and
    contain protein, potassium, magnesium, folic acid and vitamins B, E and K.
  • Vegetables, particularly dark leafy greens such as kale, Swiss
    chard and arugula, are packed full of antioxidants like vitamins C and K,
    folate, potassium and fiber. Cabbage, broccoli, brussels sprouts and
    cauliflower are also loaded with vitamin C and fiber and are rich in
    phytochemicals that help fight cancer.
  • Eggs are a high-quality source of protein that provide the amino
    acids tryptophan and selenium. Eggs are also a hard to come by source of
    natural vitamin D.
  • Nuts and seeds are a good source of vegetable protein and
    provide good fats that help promote the absorption of nutrients.
  • Beans and lentils are rich in fiber and protein. They are also
    loaded with zinc, which has been shown to be crucial for a healthy immune
  • Salmon is one of the best sources of omega-3, a fatty acid
    necessary for proper brain functioning and a healthy cardiovascular system.
  • Oats are rich in healthy amounts of vitamins B and E, as well as
    calcium, magnesium and potassium. Multiple studies have concluded that oats
    help lower cholesterol, improve blood pressure, reduce the risk of diabetes and
    help in weight management.

Greg Bishop, Attorney
Greg Bishop is an experienced corporate attorney,
compliance officer, and HR leader based in Park City, Utah. He has devoted the
past three decades of his life to helping companies succeed. Now, he is more
focused on team building and inspiring others to continually improve themselves
and live their lives to the fullest.