Wellness Guide 75 yrs +

ReGenerate Nutrition – Wellness, Diet & Exercise Plan for Men & Women (75 Years+)

"Age Perfect" with a Science-Backed Approach to Longevity

At 75+, the focus shifts to preserving muscle, maintaining mobility, supporting brain health, and preventing frailty. This plan emphasizes easy-to-digest nutrition, joint-friendly movement, and simple lifestyle habits to promote independence and vitality in later years.

1. Nutrition Plan – Eat for Strength & Longevity

Key Principles:

• High-Protein (prevents muscle wasting)
• Healthy Fats (brain & heart support)
• Fibre + Hydration (prevents constipation & dehydration)
• Soft, Nutrient-Dense Foods (easy chewing & digestion)
• Small, Frequent Meals (better absorption)

Daily Meal Guide

Breakfast (Soft & Nutrient-Packed)

• Option 1: Scrambled eggs with mashed avocado + steamed spinach
• Option 2: Oatmeal blended with ReGenerate Multi-Boost Powder, almond butter, and stewed apples
• Hydration: Warm water with lemon (aids digestion)

Mid-Morning Snack

• Greek yogurt with flaxseeds & honey
• Or a banana with almond butter

Lunch (Easy to Chew & Digest)

• Baked salmon (or tender chicken) + mashed sweet potato + steamed carrots
• Option 2: Lentil soup with soft vegetables + whole-grain bread

Afternoon Snack

• Cottage cheese with peaches (stewed if too hard)
• Or a ReGenerate Nutrition Smoothie (avocado, banana, protein powder)

Dinner (Gentle on Stomach)

• Soft-cooked fish (cod, tilapia) + quinoa or mashed cauliflower
• Stewed greens (kale, spinach) in olive oil

Evening (Optional)

• Chamomile tea + a few walnuts (for omega-3s)

Key Supplements for 75+

• ReGenerate Multi-Boost Powder (fills nutrient gaps)
• Collagen Peptides (supports joints & skin)
• Vitamin D3 + K2 (bone health)
• Magnesium Glycinate (sleep & muscle relaxation)
• Probiotics (gut health)

2. Exercise Plan – Move Safely for Independence

Goal: Maintain muscle, prevent falls, improve circulation, and support joint health.

Weekly Routine

• Seated Strength (2-3x/week) – No equipment needed
• Seated Leg Lifts (thigh strength)
• Arm Raises with Light Weights (soup cans work!)
• Seated Marching (improves circulation)
• Chair Squats (hold onto support)

Balance & Mobility (Daily – Prevents Falls)

• Heel-Toe Walking (hold a counter for support)
• Standing on One Leg (5 sec per side, near a chair)
• Gentle Tai Chi Movements (improves coordination)

 Flexibility (Daily – Reduces Stiffness)

• Seated Forward Bend (stretches hamstrings)
• Neck & Shoulder Rolls (releases tension)

Light Cardio (3x/week – Keeps Heart Healthy)

• low Walking (10-15 min, indoors or outdoors)
• Water Walking (if accessible, gentle on joints)
• Seated Pedaling (stationary bike or air cycling)

3. Lifestyle Tips for Longevity After 75

• Hydrate Frequently (older adults often don’t feel thirst)
• Prioritise Protein at Every Meal (prevents muscle loss)
• Mind Stimulation (crossword puzzles, reading, music)
• Social Engagement (reduces dementia risk)
• Foot Care & Proper Shoes (prevents falls)
• Regular Hearing & Vision Checks (prevents isolation)

Why This Works for 75+?

• Soft, High-Protein Foods = Prevents frailty
• Seated Exercises = Safe for limited mobility
• Balance Work = Reduces fall risk (major cause of injury)
• Gentle Movement = Maintains circulation & joint health
• Small, Frequent Meals = Easier digestion & nutrient absorption

"Age Perfect" with ReGenerate Nutrition – Fuel Your Body, Strengthen Your Future.