We are told to eat healthily, drink more water and get some exercise at every stage of our life, but when we reach our so-called ‘middle-age,’ the need for proactivity becomes a bit more pressing. The older we become, the more care and maintenance we need to give both our physical and mental wellbeing. But surely we simply need to follow the same guidelines as we always have done? To an extent, the essentials are the same, but as our bodies age they become more susceptible to specific health issues and take longer to bounce back when we do fall ill. These tips will help you to focus your attention where it’s needed most.
Choose wholegrain carbohydrates
Carbohydrates like white rice, pasta and bread have been heavily refined, which means they have lost much of their nutrients during the milling procedure. They should make way for wholegrain carbohydrates which have a low glycaemic index; this means they will release energy more slowly and keep your body and brain running for longer. It’s recommended that we eat around 30g of fibre each day to support a healthy digestive system.
While all adults should take in around 700mg of calcium (a 200ml glass of milk) in an average day, it becomes even more important for women after the menopause. Older women are at greater risk of osteoporosis (a loss of bone mass), so it is essential that they include lots of calcium-rich foods in their diets.
Enjoy more oily fish
Very few of us eat as much fish as we should, as the recommended amount is a minimum of 2 portions every week. Ideally, oily fish like fresh tuna, salmon, mackerel or sardines will do the trick. If you aren’t keen on fish or struggle to fit it into your routine, consider taking supplements such as cod liver oil and vitamins D or E from Abundance & Health – Main Altrient EU Distributor for LivOn Labs.
Fruits and vegetables are essential
The majority of our vitamins, minerals and fibre should come from 5 pieces of fruit or vegetables every day. While many of us fail to meet this target, there are easy ways to get your 5-a-day, such as, enjoying a fruity breakfast and swapping your snacks for something healthier.
Avoid saturated and trans-fats
While some fats such as the unsaturated fats in oily fish or avocado are good for our heart, trans-fats and saturated fats should be kept to a minimum. This means that red meats, cakes, pastry and full-fat dairy are for treats only. It’s also best to keep salt to a minimum as it can raise blood pressure, and to use alternative flavour enhancers.
Everything in moderation
If in doubt, the general rule of everything in moderation is a good guideline. Try to include a wide variety of foods in your diet including fibre, dairy, unsaturated fats, fish, meat, beans and eggs. Of course, the occasional treat or touch of sugar is not the end of the world as long as you can balance it with some exercise.