Diet to Exercises, 7 Lifestyle Changes For Healthy Ageing

What we eat, how we live determine our journey as we age. Therefore, taking the necessary steps now will help determine a healthier lifestyle.

In a fast-paced contemporary lifestyle driven by the technological age, keeping everything healthy and fit becomes a chore. With increased accessibility to instantly cooked and processed foods, people often avoid cooking themselves or opt for healthier options. Well, this sedentary lifestyle won’t get us very far. While we can’t control the environmental pollutants we’re exposed to, we can certainly adopt a healthier diet.

As more people realize this, Dr. Irfan Shaikh, Head of Medical and Scientific Affairs in Abbott’s Nutrition business, highlights the healthier, solid foods that make up a balanced diet, as well as certain activities that can perform to age properly, according to IANS. .

Ways to Age Healthy

As adolescents grow, three essential systems in their bodies change muscle mass along with long bones, hormonal and blood maturity, and immunity. To make sure these areas grow properly, you need the right nutrients.

• bone development: Most people think of adequate protein and calcium when they think of bone development, but vitamin D, magnesium, phosphorous, vitamin K, collagen, and essential fatty acids are also necessary for healthy and bone turnover. Consuming these nutrients may help reduce the risk of bone fractures in adolescents. Fish, egg, chickpea curry, mixed vegetable sabzi, dal tadka, and even some chutneys like flax seed chutney are rich in these nutrients.
• Blood: Iron, vitamin B-12 and folic acid are essential for the formation of healthy red blood cells. Without adequate iron, teens can’t make the red blood cells they need to carry oxygen throughout the body. Spinach-based preparations such as palak paneer, palak rice, palak dal, lentil soups, methi paratha and beetroot poriyal are some dishes rich in these nutrients.
• Hormonal maturity: A balanced diet, adequate protein, high fiber, stress-free living, regular exercise, weight control, and sound sleep are critical to a successful transition from the hormonal base during the early years.

Preventive care in the 30s and 40s

People in their 30s and 40s should focus on preventative care, especially when it comes to their hearts.

• Cholesterol: To lower cholesterol, eat plenty of vegetables, fruits, whole grains, protein-rich foods (especially fish and shellfish), legumes (such as beans and lentils), nuts and seeds, etc.
• Stress: Career, income, and family responsibilities create many possibilities for experiencing stress. Regular exercise and coping skills to handle stressful situations are crucial to protect your health and mind. Some of the best ways to deal with stress are exercise, yoga, journaling, and meditation.
• pre bloodSafe: Many people don’t know they have high blood pressure because they don’t have symptoms and the only way to know is to get tested. Cutting back on sodium and chai or caffeine is vital to managing high blood pressure, plus staying active and losing fat around the waist is important.

The importance of prioritizing

As we age, what we eat can affect our health, so it’s important to reflect on what we eat and drink. Some key ingredients for future healthy aging are:

1. protein: meIt’s essential at all ages, whether you want to build muscle, maintain strength, or recover from surgery. One can find protein in meats, beans, dairy products, fish, nuts, seeds, and cottage cheese and can serve them in the form of various curry preparations.
2. Rich in fiber: Foods like fruits, vegetables, beans, and whole grains can help lower cholesterol and control body weight simply by keeping you full. Chana, masala, baingan bharta, and upma porridge are some ways you can add fiber to your meal.
3. Calcium: As we age, our bones lose some of their calcium and mass, increasing the risk of fractures and weaker bones. Consumption of milk, dahi and cheese is a good source of calcium absorption. Ragi dosa, til chutney and paneer, masala are some Indian dishes that are high in protein due to their ingredients.
4. Vitamin D: It is important for bone health and is the only one that can be synthesized when the skin is exposed to sunlight. It can be found in fatty fish, eggs, and dairy products fortified with vitamin D.
5. Nutritional supplements: A regular and balanced diet is crucial to meet daily nutritional requirements and also to build stronger muscles as you age. However, while we recognize that muscle is important and eat accordingly, there may be some nutritional gaps.

Every person goes through many milestones throughout life, and health should be a priority every step of the way. Stay healthy, stay fit!

(With IANS entries)