Who doesn’t want to live a healthy and happy life as they reach their fifties and sixties? But to know the secret of healthy ageing, it is important to know the factors that can influence your health as you age. Right from eating a balanced diet when you’re young to meeting your fitness goals, here are a few secrets that can help you to live a long, healthy life.
1. Food For A Thought!
The secret to living your so-called perfect life when you age lies in how well your diet is when you are young. Eating healthy is important when you are old because your body fails to meet the nutritional requirement due to lack of appetite and health problems. However, making a few simple changes in your diet pattern in your 20s and 30s can help to lay a good foundation for your future years.
Opt for foods that have a low glycemic index as it helps to keep your blood glucose level in control. Hence, make sure you meet your nutritional requirements either through diet or nutritional supplements. Vegetables and fruits provide vitamins and minerals[1] which are much-needed entities in a balanced diet. So make sure your diet comprises of macronutrients such as carbohydrates, proteins, fats, as well as micronutrients such as sodium, potassium, calcium, Vitamin C, Vitamin D, Vitamin K, etc
2. Exercise! Exercise! Exercise!
……The three things that can keep your body active and strong as you age! It enhances flexibility, increases strength, boosts moods and lowers the risk of lifestyle diseases. In fact, regular exercising is known to aid in the treatment of chronic conditions such as diabetes, heart disease, and hypertension[2]. It not only improves blood circulation but also increases stamina and lung function.
Whether you love it or hate it, make sure you exercise for at least 30 minutes every day. In fact, simple activities such as taking your dog for a walk, gardening or taking steps instead of lift can also help. In fact aim for moderate intensity exercises (which allows you to speak/talk but not sing) to further boost your metabolism and stay fit. Encourage your elders to go for regular walks or jogs as exercising at any stage of life can only be beneficial for overall well being.
Add a twist to your morning routine with a healthy drink. Click here to buy!
3. Time To Shed That Flab!
Did you know around 30%-50% Indian adults are overweight or obese[1]? Obesity or overweight is one of the key risk factors of diabetes, osteoarthritis, sleep apnea, hypertension, stroke as well as certain cancers[3]. Moreover, as you age, you tend to accumulate more fat in your abdominal area which in turn can lead to numerous health complications as you age.
If you want to lose weight, you must vote for a diet which is rich in protein and low in fats and carbohydrates[4]. Eating less is not a healthy idea as you need to stay fit and strong to carry out your daily chores. Eat mindfully and ensure your diet contains all the essential nutrients. Also, make sure you exercise regularly to keep your weight in check. However, if your weight interferes with your daily activities, then do talk to your doctor on ways to lose weight. Remember, a healthy weight can help you to stay fit both physically and emotionally.
4. When In Doubt, Supplement It!
Thanks to the unhealthy eating habits, weight gain, sedentary lifestyle and stress, most of us are at a high risk of suffering from lifestyle disorders such as obesity, diabetes, and heart disease. Also, with advancing age, the body may not be able to replenish its stores of some vitamins and minerals naturally. This can lead to changes in your nutritional requirement as you age and make you more prone to nutritional deficiencies[5].
For example, older adults need more calcium and Vitamin D to prevent bone loss and maintain bone health. As your diet may fail to provide the daily dose of calcium, you may need to supplement it. Also, as Vitamin D aids in the absorption of calcium, taking a calcium supplement or multivitamin, that contains Vitamin D should be preferred.
Looking for health supplements to meet your nutritional needs? Click here!
Ageing is inevitable. But how we age is in our hands. With simple lifestyle changes and dietary habits, you can age in a healthy way. Simple changes that you can make today can have a greater impact on your future. Eat Healthy, stay healthy!
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
Disclaimer: This is a sponsored article. The information produced in this article in the form of text, tips, suggestions, and products, comprise of general advice for consumers.
References:
1. [Internet]. Ninindia.org. 2018 [cited 25 August 2018]. http://ninindia.org/DietaryGuidelinesforNINwebsite.pdf
2. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
3. Satija A, Hu FB, Bowen L, et al. Dietary patterns in India and their association with obesity and central obesity. Public Health Nutr. 2015 Nov;18(16):3031-41. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831640/
4. Healthy Diet | National Health Portal Of India [Internet]. Nhp.gov.in. 2018 [cited 25 August 2018]. https://www.nhp.gov.in/healthlyliving/healthy-diet
5. Kaur D, Rasane P, Singh J, Kaur S, et al. Nutritional Interventions for Elderly and Considerations for the Development of Geriatric Foods. Curr Aging Sci. 2019;12(1):15-27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/