|Happy Ageing Secrets
A balanced diet and plenty of exercise – we all know they're important for healthy ageing. There are still some strategies you may not have heard about…
Boost your B vitamins to stay smart
As we age the level of an amino acid in our body called homocysteine rises. Homocysteine causes brain degeneration leading to memory loss, dementia and Alzheimer's. Research from the University of Oxford found high doses of B vitamins reduces homocysteine and may reduce brain shrinkage by up to 53 per cent. You have to take a supplement to get the level of B vitamins you need to lower homocysteine. The Recommended Daily Allowance (RDI) of B12 is 1mcg, which you can get from a couple of eggs or a piece of fish or meat. But the optimal amount to stop memory loss and brain shrinkage is 10mcg daily.
Eat Natural Anti-Inflammatories
Wear and tear on joints is natural, but you can protect your joints from the level of deterioration that leads to fractures, osteoporosis and arthritis. Eating plenty of foods with natural anti-inflammatories helps to keep joints healthy.
Top four anti-inflammatory foods as: turmeric, olives, red onions and omega-3 fish oils found in salmon and mackerel.
Eating an onion a day is associated with a 5 per cent increase in bone mass. Spices such as ginger, turmeric, mustard and chilli are excellent anti-inflammatories, so use them as much as you can in cooking. You can also take a teaspoon of good quality olive oil daily as it contains an anti-inflammatory called hydroxytyrosol. All these foods are excellent for keeping joints healthy.
Find Spiritual Peace
The social support provided by a spiritual practice – no matter which religion – may help us age better. Religious involvement may provide social support networks and it impacts via positive relation with others and by community involvement and a feeling that you are giving back to the community.
It addresses perceptions of purpose and meaning in life, and it may be associated with improved immune function via stress reduction techniques like meditation, prayer or forgiveness. There is also evidence that religious involvement protects against depression.
Load Up Your Skin With Vitamin A
If you want skin to stay supple, stock up on vitamin A. It's a potent antioxidant stored in skin cells, but over time and due to sun exposure, stores are depleted. Load your skin with vitamin A – eat it, supplement it and use a vitamin A-based skin cream.
Vitamin A is found in fish and meat and in orange vegetables, so eat plenty of squash, carrots, butternut pumpkin or sweet potato. But the most direct way to feed your skin is to apply a vitamin A-based skin cream.
See Good Health As A Natural Part Of Ageing
Attitudes towards ageing play an important role in our experience of older age.
People who perceive health problems to be a normal, inevitable part of ageing are less likely to take preventative care. But those people with positive self-perceptions of ageing adopt more preventative healthy behaviours – such as eating a balanced diet, exercising and following instructions for any medications.
Having sense of purpose and empowerment and doing things you like to do is important.
Fill Up On Fibre
To maintain a healthy weight, have diet rich in fibre, particularly soluble fibre that absorbs water. So fill up on oats, porridge, flax and chia seeds.
Have a teaspoon of ground chia seeds with your oats.
Soluble fibre slows down the release of sugars in your foods. This makes you feel fuller for longer, reduces appetite and stabilizes blood sugar. The critical point in weight loss is to not feel hungry. Soluble fibre stops you feeling hungry and craving carbohydrates.
The Japanese have developed a 'super-soluble fibre' called glucomannan that comes in powder or capsules.
A teaspoon in a glass of water just before a meal makes you feel fuller and cuts your appetite. It's also good for constipation.
Protect Your Eyes Form Toxins
Cataracts occur when our eyes come into contact with toxins from things like sunlight, pollution, cigarette smoke and fried foods. But increase your intake of antioxidants and you protect your eye health and lower your risk of cataracts.
Three key nutrient groups protect eye health: vitamin A; antioxidants such as vitamins C and E; and carotenoids. These can be found in mustard, turmeric, blueberries, broccoli, spinach, watermelon, beetroot, tomatoes, and carrots.
The older you get the more vitamin A you need for eye health. If you start to have eye problems it's the first nutrient you should have more of.
Follow The Almeda 7
The Almeda 7 refers to seven health habits that research has linked to a longer, healthier life. The list is named after Almeda County in the US where the then pioneering research was conducted in 1965.
|HEALTH AND FITNESS