Wellbeing foods alone can boost your health through the decades, by eating the right things for the right age. Here’s how…
The peri-menopause starts now. This transitioning hormone shift happens alongside a natural decline in metabolism, so it can become harder to stay in shape, explain nutritionists. Poor immunity can also be a problem as your body adapts to the shift and you juggle the demands of the sandwich generation — caring increasingly for parents and children.
- Spinach. Iron-rich foods (green leafy veg, dried fruit, broccoli) can help boost energy if menstrual blood loss increases as hormone patterns change.
- Oranges. Vitamin C (citrus fruit, kiwi, red pepper) can help boost your immune system Meanwhile, antioxidants can slow down the ageing process.
- Nuts. Their vitamin E is a great tonic for your skin, but only have a handful, as they’re high in calories. A slowing metabolism means you can’t get away with eating like you did in your 20’s, warn nutritionists. Try to reduce portion sizes.
… and Exercise, Try Tennis
Latest Danish research suggests playing tennis regularly can add ten years to your life, as the physical benefits are boosted by the social side of the game.
It’s a decade of change physically and emotionally. You’ll probably be going through the menopause. Children could be leaving home. Falling oestrogen levels, metabolic slowdown and decreasing muscle mass can make weight maintenance challenging, say nutritionists and experts. Abdominal weight gain is closely linked to heart disease and type 2 diabetes.
- Oily fish. Their omega-3 fatty acids can help protect against heart disease, alleviates rheumatoid arthritis and may prevent cognitive decline.
- Soya beans. Phytooestrogens are foods with hormone-like properties that mimic the effect of oestrogen at low doses, so they can help deal with menopausal symptoms.
- Fortified breakfast cereal. The ability to absorb nutrients can diminish with age, so fortified foods that contain added vitamins can be a valuable addition to the diet, say specialists in the field.
…and Exercise, Try Swimming
It’s a great all round activity to take up in your 50’s because it raises heart rate, builds muscle and endurance but also takes some of the impact stress off your body.
You may not need any menopause soothers now but you want something to keep your mind sharp plus your body energised and disease-free. You may want to consider supplements for any gaps in your nutrition. Try Clear Brain tablets, which includes iodine and pantothenic acid to help cognitive function.
- Avocado. Healthy unsaturated fats found here and in nuts, salmon, flax seeds and extra virgin olive oil can help reduce inflammation and stress, and support hormones.
- Natural yogurt. High calcium foods found in dairy products, almonds, sardines and dark green leafy veg help support healthy bones as we age.
- Porridge oats. The soluble fibre can help decrease cholesterol and stabilise blood sugar. Beans and pulses also have plenty of fibre.
…and Exercise, Try Strengthening Exercises
Activities using your body weight or working against resistance maintain bone density and increase muscle strength. Try resistance bands or lifting weight.
Age-related changes in the large intestine can cause digestive problems such as constipation, made worse by lack of exercise, fluids and fibre; plus medical conditions and medications. Changes in the brain can affect memory and thinking skills and serious health conditions (heart disease, cancer) may occur in this decade.
- Wholegrains. They help lower cholesterol and also supply B vitamins. Low levels of vitamin B6 are associated with an increased risk of dementia, say medical experts. Boost your intake by eating lean meats, fish, nuts and seeds.
- Brazil nuts. They’re packed with selenium, which may help boost cancer protection (a quarter of new cases appear in the over-65’s), so aim for a handful, five times a week. Antioxidants in fruit and veg also reduce disease risk, protecting cells against damage.
- Prunes.They help maintain healthy digestive and nervous systems, and protect your heart. They’re rich in iron, which lessens the likelihood of anaemia.
…and Exercise, Try Walking
Keep the pace up to help protect against cardiovascular diseases, cancer, osteoporosis and dementia. Getting outside and walking with others boosts mental health.
Muscles and bones shrink and weaken, affecting flexibility, balance and making you more prone to falls and fractures. As your cardiovascular system ages, blood vessels and arteries stiffen and your heart has to work harder, raising your risk of high blood pressure and heart problems.
- Salmon. Lean protein (chicken and eggs, too) is crucial for healthy muscle repair and salmon is also good for calcium, which helps keep bones and joints strong.
- Fruit. Recent research shows that one in five deaths worldwide are associated with a poor diet. The largest number of these deaths were linked to eating too much salt and not enough fruit and wholegrains.
- Eggs. Alongside fatty fish, cheese and red meat, they’re good for bone-strengthening vitamin, but the best source is sunshine on unprotected skin 20 minutes a day but be careful not to burn.
…and Exercise, Try Tai Chi
Leg strengthening activities such as yoga, dancing, pilates and walking will help your flexibility and balance while strengthening your muscles, thereby reducing your risk a of falls.
E346 – Wellbeing Foods as the Decades Pile On – www.diabetic.today