Wednesday April 8, 2020

Nutrition Tips That Will Help You in Healthy Ageing

Nutrition tips for people over 50

0
//
Healthy ageing
Ageing brings along many changes to the bodily functions and affects most organs. Pixabay

BY SIDDHI JAIN

Ageing is inevitable, irreversible and progressive. Whats more is that it brings along many changes to the bodily functions and affects most organs.

Nutrition has a great role to play in healthy ageing, says Dr Aastha, Head Clinical Nutrition, Max Super Speciality Hospital, Mohali.

“People face several health issues due to age and lack of adequate nutrition can add to the severity of the situation. Therefore, proper nutrient intake is essential for people. As nutrient requirement of people changes with age, one must know what to eat and what not to, based on the condition of their body,” she said.

Few factors that might lead to reduced food intake after one hits 50 are: Loss of appetite, decreased sense of taste and/or smell, difficulty chewing and/or swallowing, loss of physical strength or mobility, chronic conditions and medication, mental and emotional factors, financial insecurity.

Some do’s and don’ts for people of age 50 years and above:

Healthy ageing
For a healthy ageing, eating fruits is important. Pixabay

Adopt easy-to-digest, easy-to-absorb, small frequent meals.

Limit sugars, sweet beverages, undiluted juices, prefer fruits

Add plenty of fluids to your diet as they keep you hydrated and boost digestion

Replace refined cereals and grains with whole grain cereals and pulses

The fibre composition in diet should be moderate

Limit sedentary lifestyle – be physically active

Two-three servings of seasonal fruits should be included every day’s meal

Add onion, ginger, garlic, lemon, cumin seeds, carom seeds, fenugreek seeds, almonds, walnuts, coconut water in diet as these are good for muscular flexibility, prevent water retention and swelling and also contribute to maintain healthy blood pressure.

Busting a few myths about ageing and nutrition:

Healthy ageing
Nutrition has a great role to play in healthy ageing. Pixabay

There is no reason for avoiding proteins in this age, as proteins are essential for tissue repair, avoiding pulses at night is an additional myth.

Salt needs to restricted only when one is hypertensive or has serum sodium levels on the higher side.

Cottage cheese does not have cholesterol if it is made from toned milk and is a very healthy option.

Saturated fats need not be eliminated totally from diet, unless one has a heart block or hypercholesterolemia.

Consumption of milk post dinner is just fine provided it’s not taken too late.

Also Read- Why People Are Turning To CBD Vs Traditional Medicine

Reducing number of meals beyond 3 is way more harmful, so one must target 3 major meals and 2 minor meals to keep metabolism going.

Eating healthily, combined with regular physical activity, can help a person live a full active life. (IANS)

Next Story

Consistent Bedtime Routine Reduces Risk of Obesity in Children

0
bedtime
Following a consistent bedtime routine may help reduce children's risk of becoming overweight or obese. Pixabay

Dear parents, kindly take note. Researchers have found that going to bed early and following a consistent bedtime routine may help reduce children’s risk of becoming overweight or obese.

“While we know it can be hard to get children to bed early, and at consistent times both on weekdays and at weekends, it might help parents or carers to know that establishing consistent and early bedtime may reduce the risk that their child will be overweight or obese,” said study lead author Yaqoot Fatima from the University of Queensland and James Cook University in Australia.

For the findings, published in the journal Acta Paediatrica, the research team wanted to explore sleep patterns in indigenous Australian children and assess the role of sleep timing in longitudinal changes in body mass index (BMI).In the study of 1,258 Indigenous Australian children were picked with an average age of 6 years.

Please follow NewsGram on Instagram to get updates on the latest news

bedtime
The findings highlight the importance of looking beyond sleep duration and highlighting the benefits of early bedtime for children. Pixabay

Latent profile analysis was conducted with the Australian Longitudinal Study of Indigenous Children (LSIC) cohort data, to determine distinct patterns of bed and wake timing, taking account of weekday sleep duration, weekday and weekend bedtimes, and weekday wake times.

Multilevel models with a random intercept were used to investigate the role of baseline sleep pattern in predicting longitudinal changes in BMI.

Please follow NewsGram on Facebook to get updates on the latest news

The researchers found that children who consistently went to bed late experienced greater weight gain over several years than those who went to bed early.

Also Read- Know How Smoking Cigarettes at a Young Age Can be Harmful

The findings highlight the importance of looking beyond sleep duration and highlighting the benefits of early bedtimes for children.

“As sleep timing is modifiable, this offers the opportunity for improvement in sleep and protecting against future weight gain in indigenous children,” the researchers noted. (IANS)