Wrong diet choices result in faster ageing process. Unhealthy diets along with physical inactivity are the major risk factors for chronic diseases which pose threat in older age. First of all, you should set up a goal for nutrient intake in order to prevent age related chronic disorders.
•Fruits, vegetables, nuts and whole grains like unprocessed maize, brown rice, oats, millet and organic wheat must become integral part of your daily diet. Your per day intake may be around 400 grams. Sugar intake should not come from processed sugar. Whatever sugar is added to food can be naturally sugar which is naturally present in honey, fruit juices but in any case you should take less than 10% of your energy intake from sugar.
•When it comes to the consumption of fats, it should come from unsaturated fat found in olive oil, nuts, seeds, avocado & fish. Minimize the use of saturated fats which is available in coconut oil, cheese, butter. Put a strict ban on trans-fat found in processed & fast food as the trans-fat is really bad for your healthy ageing. Also limit the use of salt in your diet. Try to restrict the salt usage around 5 gram a day as salt contains sodium element which is responsible for high blood pressure and water accumulation in the body leading to many life threatening issued especially in the older age.
•When you include, around 400 grams of fruits and vegetables every day in your diet, you are actually reducing the chances of age related chronic diseases significantly and it also nourished you with sufficient dietary fibers. Dietary fiber is very important part of a good digestive system and keeps your problem like Diabetes, high blood pressure, constipation in check.
Nutrition
Nutrition is an important part of health and development and a good nutrition help in maintaining age related diseases under control, improved physical and mental health, strong immune system and longevity. Today ageing population is falling sick not because of the mal-nutrition but eating in excess. So now days, most of the diseases are excessive diseases. Your aim should be a good and adequate nutrition depending on body’s dietary needs. The best formula for healthy ageing is balanced diet combined with regular physical activity. Bad diet choice can lead to reduced immunity and increased chance of infection, poor mental and physical development.
•In the 21st century, nutrition has become more focused on how diseases, health condition and problems can be prevented or reduced with the healthy diet for a healthy ageing. A good nutrition help in identifying how age related diseases can be prevented or reversed for ensuring a good health. In India, traditional Indian medicine always believes to have food as medicine with the aim of a good health.
Types of Nutrients
•A nutrient is a component of food and comprises of:
•Carbohydrates
•Fats
•Proteins
•Vitamins
•Minerals
•Water
•Carbohydrates, fats and proteins are also known as macro nutrients which provide energy and are the basic building blocks of the body. Body needs them in large quantities. A macro nutrient that does not provide energy but still needed in large quantity includes water and fiber.
Carbohydrates:
•They are energy giving macro nutrient and provide Four Kcal per gram. They are divided into Monosaccharide, Disaccharides and poly-saccharides. Poly-saccharides are favored as they are more complex and do not break down easily, have lot of fiber and hardly cause spike in blood sugar level which is one of the cause of Diabetes.
Fats:
•Fats are important macro nutrient and contain Nine Kcal per gram. They are required for many body functions including brain health, hormone production, reducing body inflammation, absorption of certain vitamins and joint lubrication and giving you energy when you require it in large amount.
Proteins:
•These categories of macro nutrients are the building blocks of body and your body shape, muscle mass and in fact immunity is decided by them. One gram of protein gives four Kcal of energy. Proteins are basically made up of amino acids that combine to form the protein structure. There are two categories of proteins: essential and non-essential. Non-essential amino acids can be made by body but essential amino acids needs to be consumed. Consumption of proteins adequate amount of protein is required to maintain your body shape and muscle mass especially in the aged people. There are many sources of proteins which include vegetable like broccoli and other green leafy vegetables, meat, pulses, milk and milk products.
•In Indian vegetarian diet, there are very good combination of protein like kidney beans (Rajma) and other pulses along with Rice, millets and legume combination.
Other Macro Nutrients
Fiber:
•Dietary fibers are non-starch poly saccharides carbohydrate and other plant component which help in lowering blood sugar level, reducing bad cholesterol level and prevent colon cancer. With a healthy ageing, always keep in mind intake of fibrous food.
Water:
•Our body and every cell have 72% water. For taking care of your health it is very essential that you drink plenty of water. Drink small amount of water frequently may be around 250 ml every hour. Electrolyte plays a very important role in water retention. Replace lost electrolyte immediately. Take some foods that have high water content and very low in calories like watermelon, pineapple, strawberry, orange and celery. Water help in your body detox and if you drink water as first drink in the morning, it triggers gastro colic reflex which stimulates bowel movement. Avoid water for at least 45 minutes after meals. This will help in better and fast digestion of food.
Micronutrients: Minerals
•Calcium – is one of the most important micro nutrient required by our body. It has many important functions like building bones, assisting in synthesis and functions of blood cells, muscle health, heart health, digestive health and in fact health of the thyroid gland. It starts depleting from our bones after thirty years of age and keeping a regular check on the calcium level is important. Regular intake of Calcium either as supplement or through food containing calcium like milk and milk products, raagi etc. is important especially in the old age to maintain a good health and a firm body shape.
•Sodium and Potassium This are systemic electrolytes and essential in regulating normal blood pressure as well as ATP. Potassium is also important for nerve functions as well as regulating body fluids.
•Phosphorus – it is important for our DNA and is transporter of energy i.e. ATP. It is also helpful in strengthening bones especially during old age.
•Chloride – it is important micro nutrient for stomach acid and vital for proper functioning of nerves.
•Iron – the most part of the hemoglobin of the blood and it also required for proteins and other enzymes.
•Zinc – it is one of the most important micro nutrients for anti-ageing. It is important for reproductive organ growth, many genes and enzymes, proper nerve functioning as well as good immunity in the old age.
•Magnesium – required for the energy of the body as well as bones and muscles. It is also an important part of enzymes of the body along with manganese and copper.
•Iodine – required for biosynthesis of thyroxine, an important hormone for body metabolism.
•Selenium – it is an important micro nutrient for taking care of free radicals which accumulates and damages your DNA and age you fast as it is also required for anti-oxidant enzymes and delays ageing.
•Molybdenum – it has vital role in carbohydrate metabolism, body detoxification and uric acid formation.
•Vitamins
•Vitamins are essential micro nutrient without which survival is not possible and for a healthy ageing a proper balance of vitamins in the body is crucial. There are two categories of the vitamins found in the body out of which four are fat soluble vitamin like A,D, E and K which are accumulated in the body and stored. The other category of vitamins is nine water soluble vitamins where eight are part of the B complex and ninth is vitamin C.
•Every vitamin has got a different function in the body and is responsible for the complete body metabolism. Deficiency of these vitamins can cause many diseases and are their adequate quantity must be balanced through regular intake of this second category of vitamins. This category of vitamin is water soluble and cannot be stored in the body. One precaution you have to take that if you are taking vitamin supplement, make sure that there is no overdose of any vitamin as it can do more harm than good. The best source of vitamins is not pill but your seasonable fruits and vegetables.
Breakfast Oats Cereal
- POWER OF 5 GRAINS: Delicious Quaker Oats Muesli packed with 5 nutritious grains: rolled oat, rice, corn, barley, and wheat
- 22% OF BERRIES & SEEDS: Crunchy multigrain crispies with a delicious combo of candied cranberries, dried blackcurrants, sunflower seeds, and pumpkin seeds
- GOOD FOR YOU: It is a source of protein, fiber, and nutritious energy
- READY TO EAT: enjoy it with milk, yogurt or as an on-the-go snack
Ashwagandha, Shatavari and Safed Musli combo for health
- 100% NATURAL: HealthKart HK Vitals Muscle Builder is a blend of ayurvedic herbs like ashwagandha, safed musli and shatavari. These herbs help reduce depletion of muscle tissue, improve muscle strength, immunity, vitality, and overall quality of life
- MUSCLE STRENGTH & RECOVERY: HK Vitals Muscle Builder (from the house of HealthKart) contains antioxidants – ashwagandha and shatavari – that help increase muscle mass, strength, and muscle endurance by inducing muscle protein synthesis
- VITALITY: Ashwagandha and Safed Musli help improve vitality by modulating the stress response
- STRESS-RELIEF: Shatavari and ashwagandha in this health supplement help control the stress levels and improve the overall quality of life by restoring the altered plasma levels of the stress hormone
- IMMUNITY BOOSTERS FOR ADULTS: Ashwagandha, shatavari and safed musli have immuno-modulatory properties. The potent antioxidant properties of ashwagandha help protect against free radical damage