SIX easy diets that assures good health
SIX easy diets that assures good health
SIX easy diets that assures good health
Thanks to decades of biomedical research, there are some clear pointers as to how to stay fit and well throughout later life. Our lifestyle accounts for the most significant 'slice' of our chances of ageing successfully (our genes make up only a 25 - 33 per cent slice), and lifestyle is something about which we can all make choices.
Smoking is the biggest single health risk any of us take. Smokers have shorter lives due to lung cancer, cancer of the bladder, mouth and other organs, heart disease, bronchitis, asthma and other conditions. It is by no means easy to give up smoking, but doing so gives immediate benefits, no matter how old you are or how long you have been a smoker.
A good diet is vital to good health. Our food does not just provide the energy we need for daily living, it also provides the raw materials for healthy cell turnover and fuels our natural repair system. A healthy diet includes:
At least five portions of fruit and vegetables a day. These provide the anti-oxidant vitamins that protect us against the ravages of free radicals as well as other nutrients and fiber. Fruit and vegetables can protect us from developing most of the chronic diseases we associate with later life.
Starches and fiber such as potatoes, rice, whole meal bread and pasta. These are energy-giving foods, but also provide essential B vitamins and dietary fiber.
Lean meat, fish, nuts, pulses, eggs and cheese provide the proteins we need for growth and repair. In later life we do not need the large amounts of protein that children and young people need, but we still need daily helpings.
The right fats. Unsaturated fats such as vegetable oils are healthier than saturated fats such as butter, but all fats should be used sparingly.
The right fluids in the right quantities. Copious quantities of water and fruit juices will keep our fluid balance right. Alcohol in moderation, and especially red wine, is also beneficial.
Salt and sugars should be taken in moderation.
Being overweight will seriously reduce the chances of a healthy older age as there is a greater risk of heart disease, stroke, arthritis and diabetes. If you have a weight problem, talk to your doctor about ways to tackle it.
Regular exercise helps to prevent high blood pressure, heart disease, stroke, poor circulation, depression, and obesity, joint and bone problems in fact a very long list of the ailments of later life! An enjoyable form of activity, be it walking, cycling, swimming, dancing or whatever, undertaken for three or four 20 minute sessions a week, can make the difference between good health and sickness and immobility. The right exercise not only keeps us healthy, it enhances general enjoyment of life because it puts the vitality into our years. Older people are advised to take medical advice before starting unaccustomed exercise however, and it is always a good idea to build up exercise tolerance gradually.
The brain needs exercise too, as research shows that our cognitive functions can be kept agile by doing regular mental gymnastics. Crosswords and puzzles are excellent mental gyms, as are discussion groups and many kinds of voluntary work. Learning something new is a good way to exercise the brain and we are never too old to learn a new skill, whether it is how to use a computer and go surfing the Internet, or a new language, or a craft skill. Developing new interests in later life is also a good strategy for avoiding depression.
The best time to adopt a healthy lifestyle is when we are young - it is, after all, an investment in our own future. But it's never too late to start. Our exercise research has shown that people in their 80s and 90s can regain muscle strength and mobility by regular gentle exercises.
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