May 09, 2018

Eating Right As We Age


Our bodies are at their biological peak in our 20s.  We can recover faster and can get away with treating ourselves to perhaps too much alcohol, junk food or skipping a few workout sessions. Sadly, as we approach our 30s and beyond, our body seem to slow down a little and it seems harder to take care of, which is only natural.


Aging adults may find that it is harder to gain muscle or lose body fat and it may take a day or two to recover from those extra strenuous workout sessions. In addition, we may end up feeling a little less flexible in the mornings, owing to random aches and pains in our bodies!



Those of us facing these issues at the moment need not worry though, as we have the dietary tips to beat aging and live to our fullest, even if we’re not as young as we once were.


The first thing we have to realize is that our metabolism begins to slow down as we age and we must adjust our caloric intake and activity levels. That means no more enjoying an extra-large pizza with a couple of beers! 


Eating right and measuring what you eat goes a long way.  Continuing an appropriate exercise regime with weight training and cardio activities should also be on your to do list. Eating small, balanced portions is a must, and it’s generally a good idea to stay away from excessive alcohol consumption.



Workout sessions should not be less frequent post 30, however we need to give our bodies time to rest and recover in between sessions. Adjust the extent of your weight training, depending on your body type, and focus more on cardio and general fitness-focused training.



Another important aspect of staying healthy as we age is to de-stress and relax. Although it sounds a little counter-intuitive, just putting your feet up on the couch and relaxing for an hour or two can do wonders to keep you healthy… albeit not on its own!


Your diet is a key component to any health regime, and here’s five food groups that you should try and include in your meals.


1. Dairy



As we age, our bodies require more calcium to keep our bones in shape and dairy products can help with that. Just 1 cup, or 250 ml, of milk per day can keep our calcium levels in check. This also helps our bodies produce the Vitamin D we need from just being out in the sun.


If you are lactose intolerant, then include soybeans, bok choy, broccoli, cabbage, kale, leafy greens or okra into your daily diet for your calcium source.


2. Colourful fruits and vegetables



This may sound strange, but the more colourful the vegetable, the more antioxidants and vitamins can be found in them – and the same goes for fruits! Blueberries, red raspberries and cherries are ideal snacks to help us stay in shape, as are dark and leafy vegetables like spinach, kale and the like.


3. Lean Protein



Cholesterol is a big threat to us as we age, and cutting out fatty meat can help reduce this in a great way. Lean meats like fish and poultry are a good source of cholesterol-free protein, as are beans, legumes, nuts, and dairy products. It’s also a really good idea to stay away from large portions of red meat.


4. Whole Grains



Whole grain foods like oatmeal and quinoa are an excellent source of fibre, vitamin B in its many forms, as well as protein. Whole wheat is also a perfect example of whole grain food. To the extent possible, stay away from white, wheat flour in your bread.


5. Fish With Omega-3s




Although fatty meat is a bad idea, fatty fishes like salmon, tuna and mackerel are remarkably good for providing your body the perfect amount of omega-3 fatty acids that you require. Two servings of such fish in a week are quite enough to replenish fatty acids. This is, perhaps, the one case where even packaged food is good for you! Even canned salmon is beneficial to your healthy diet.



So, why not start a healthy eating and body moving regime today?  It can only benefit you in your life’s journey to staying fit, active and young.


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