As time goes by, it inevitably leaves its mark on us, and the physical changes include muscle and bone loss, wrinkles and blemishes, as well as graying and thinning hair.
Aging also increases the risk of malnutrition, weak bones, weakened immune system, and slowed cognitive function. Yet, even though genetics plays a huge role here, our lifestyle and dietary habits are highly influential factors too.
Moreover, our personal attitude towards the aging process is also important, as two people of the same chronological age can experience it in a different way.
Therefore, we need to take care of our health and physical condition in the younger years, in order to ensure our beauty, mobility, and energy in our older age.
The following strategies for enhances nutritional and lifestyle habits will ensure a healthier body now and later in life:
- Drink plenty of water- at least 8 glasses daily
- Eat a nutrient-dense diet, rich in colorful vegetables and fruits, essential fatty acids, fibre, complete proteins, and adequate complex carbohydrates.
- Drink a glass of lemon water every morning to cleanse the kidneys, liver, and the digestive tract
- Avoid refined and concentrated sugars, as they weaken immunity and lead to weight gain
- Avoid tobacco and alcohol
- Avoid trans fats, saturated fats like margarine, shortening, and overheated oils/fats, as these cause degeneration
- Water and fibre are essential for proper bowel movements. The intestines cannot hold too much waste, so keep your bowels moving at least once daily
- Eat whole, high-quality foods, and eat when you are hungry only, and as much as needed to satisfy the hunger, to maintain a healthy body weight
- Sleep well, to support the repair and rejuvenation of your body
- Stretch every morning, exercise regularly, walk more, and do aerobic activity three times a week
- Enjoy your life and think young, regardless of your age
- Learn to listen to your body and recognize its signs that indicate some internal imbalance
- Love, live, and laugh-act young
- Find effective ways to reduce stress, like yoga, meditation, workout
- Take a good quality, whole foods multi-vitamin that contains B vitamins, as these improve the cognitive function
These positive changes will provide lasting benefits for the health.
Aging and an elevated Risk Of Malnutrition And Deficiencies
Aging increases the risk of malnutrition, as we tend to eat less, we experience digestive issues as the body does not contain the same stomach acid amounts, and we also tend to absorb less of the nutrients from the foods we do eat.
This raises the risk of essential nutrient deficiencies, like iron, magnesium, protein, fiber, calcium, and Vitamins A, B1, B2, B6, B12 and C deficiency. We also become more prone to dehydration as we drink less water and eat less water-dense foods. Therefore:
- Avoid refined, processed, sugary, fast foods, and foods you are allergic or intolerant to. You should consume foods that help digestion and ensure a healthy absorption.
- Consume fresh, natural, locally grow, in-season whole foods, more fiber, fruits and vegetables, fresh fish like cod, salmon, herring, mackerel, and flounder, as well as lean meats, such as chicken, and healthy fats( coconut, extra virgin olive, grapeseed, flaxseed, and hemp oil)
- You should make a weekly schedule of meals, and a grocery list to plan and organize your healthy meals
- If you prepare your meals for the week, you will not skip meals, and you will always eat healthily
- Ty some digestive enzyme supplements and a probiotic supplement to help digestion
- Check for nutrient deficiencies and take some good quality supplementations
Aging and weak immunity and increased infections
Aging makes the body more susceptible to illness and infections, and the immune system weakens as years are passing by.
- Water: Water detoxifies the body. Add a zero to the number of your body weight in pounds, and you will see how many milliliters your body needs.
- Avoid Sugar: A teaspoon of sugar weakens the immune system for hours.
- Garlic: This powerful natural antibiotic prevents numerous diseases, make sure you add it to your diet.
- Enough Sleep: Sleep is the foundation of immunity, so make sure you sleep enough to rest the body and strengthen immunity.
- Exercise: Regular exercise creates immune-enhancing chemicals and elevates oxygen levels and thus helps the body to fight antigens (invaders).
- Relaxation and Stress Reduction: As soon as the adrenals reduce stress, they boost the immune system.
- Mind/Body/Spirit: Try yoga, prayer, meditation, or tai chi, to achieve a harmony of your body, mind, and soul.
- Sweet Potatoes – These are ones of the most nutritious vegetables, as a ¾ cup of baked sweet potato provides 60% of your recommended daily intake of vitamin C and more than 300% of the vitamin A.
- Active Acidophilus Cultures: These help digestion, and positively affect the good bacterial culture. They are found in various yogurts.
- Cashews and Pumpkin Seeds – these are abundant in zinc which is essential for a healthy immune function
- Blueberries: These berries are a rich source of cancer-fighting antioxidants, calcium, fibre, magnesium, vitamins A, C, and E, potassium, and contain no fat.
- Broccoli: It is extremely rich in the phytochemical sulforaphane, which has powerful anti-cancer properties. It is also abundant in beta-carotene, vitamin C, and fibre.
- Healthy Fats boost immunity and are found in avocados, fatty fish, olive oil, nuts, and avocados.
- Green Tea: This tea is full of antioxidants, so you should drink 1-3 cups of organic green tea daily.
- Wash Your Hands: Hand washing reduces the risk of spreading a virus to the mouth, nose, or other people, so it is an extra protection against infections.
Aging and joints pain and weak bones
Aging weakens the bones, especially in women, as their bodies no longer produce the same amounts of estrogen needed for the calcium production. This causes poor body posture and joint pain. To reduce these symptoms and slow down the process, you should:
- Consume a vegetable and fruit-rich diet
- Exercise regularly
- Reduce stress
- Increase the intake of protein-high foods
- Drink at least 8 glasses of water daily
- Avoid tobacco, caffeine, and carbonated drinks
- Consume foods rich in nutrients, such as magnesium, manganese, boron, potassium, copper, calcium, Vitamin B, C, D, K, and zinc
Aging and Reduced Speed In Completing Cognitive Tasks And Remembering Details
Aging also slows down the speed of completing “thinking tasks” and reduces memory. To boost brain health, you need to supply the body with the essential nutrients. sending and receiving stations are built out of amino acids, essential fats, and phospholipids, and the message itself, the neurotransmitter is usually made up of important vitamins and minerals and amino acids/protein, which stimulate the production of enzymes needed to convert amino acids into neurotransmitters (the messages). Therefore, your diet should contain the 4 essentials for our brain, good fats, glucose (in the form of good carbohydrates), amino acids and many other important vitamins and minerals:
- Good Fats: These support and protect the brain cells. Increase the intake of avocados, nuts, olive oil, and fatty fish.
- Glucose: Increase the intake of complex carbohydrates – brown rice, whole grains, vegetables, etc. since they are slowly broken down and will thus provide consistent energy that will stabilize mood
- Protein (amino acids): They are needed as building blocks for tissue growth and repair, and the needed ones for the optimal brain health include Tryptophan (mood enhancer), Tyrosine (for physical, mental performance) and GABA (helps to reduce anxiety)
- Important vitamins and minerals: Calcium and magnesium improve brain health, and calcium plays a role in the electrical signals in the nervous system. For an optimal internal organ function, make sure your body is constantly hydrated, so drink plenty of water. Moreover, B vitamins support the nervous system and treat depression, anxiety, and reduce stress. Manganese supports the healthy function of nerves and the brain.
Regardless of your age, remember that it is never too late to start taking care of your health and well-being. Get enough sleep, start exercising, eat a nutrient-dense diet, drink plenty of water, and reduce stress, and you will drastically foster your overall health and wellness.