Sometimes, we cannot help but ask, “What is the secret to a great and fit shape, and multiple energy at that age?” and we know you ponder over this too.
Besides genetics, the answer lies in what we eat. Let’s take a look at some of them:
Apples, Carrots, Mangoes, Pineapples, Watermelon, Berries. Fruits are advised by health professionals that they should be eaten daily to boost one’s health as they perform different functions to the body. Blending the fruits to make juices or smoothies is also advised.
Salads, vegetable soup, and broccoli. Vegetables are also very important to one’s health as they boost immunity. They are the sources of many nutrients like Vitamins A, C, E, fibre, potassium, zinc, among others.
A lot of people prefer red meat because it is sweeter but what is healthier is white meat. White meat is the highest source of protein and they contain a range of essential micronutrients.
Fish like Salmon contains Omega-3 fatty acid, Iodine, Vitamin D, Calcium. These keep our brain and heart-healthy. It also lowers the risk of stroke and heart attack.
Unsweetened Yoghurt, cheese, fresh milk. Fat-free dairy are rich in Vitamin D, to keep your bones healthy and strong. Add the berries of your choice to a bowl of yoghurt and enjoy. Milk gives a lot of calcium.
Stay hydrated all day with water. Health professionals always advise that we should drink water as often as we can every day. If you are finding it difficult to keep up, our keen advice is that we should download an app that will notify the right time to drink water in order to avoid dehydration. Also, decrease the number of sweet fluids you consume, unless it is advised by a doctor.
When looking for grains, choose those with higher fibre such as brown rice, and whole-wheat pasta. These are good sources of essential nutrients like protein, minerals as well as vitamins. For breakfast, take oats, and wheat bread or other strong sources of fibre. The fibre helps to prevent constipation and disorders in the intestine. Fibre-rich grains regulate blood pressure.
It is advisable that a maximum of 3 eggs are eaten in a day since it raises the “good” cholesterol levels. Eggs give iron for energy, vitamin D for strong bones, protein for tissue growth, Choline for a healthy brain function, among others. Eggs can be boiled, fried, or poached.
VITAMIN D SUPPLEMENTS:
Consider taking a daily supplement that contains up to 10 micrograms of Vitamin D. Health professionals recommend Vitamin D, added with Calcium to protect against weakening of the bones.
Besides foods, there are some activities the aged participate in:
• Set a goal to be physically active at least 30 minutes daily and drink lots of water. If you are not active yet, start exercising for 10 minutes daily. Some people drink protein shakes or water while exercising, you can also.
• Avoid foods high in salt.
• Ensure you go for regular check-ups and religiously adhere to your doctor’s advice.
• Sleep when you can.
• Avoid alcohol as much as you can. Moderate your intake.
• Limit your intake of processed or canned food.
• Avoid processed meat.
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