Growing old is an art, and staying fit is part of it; but for doing so, what’s necessary is to know the requirements of our body, and take steps, accordingly
Is aging an art? “Yes,” say doctors. They say getting older involves many changes, both negative and positive, but you can enjoy aging if you understand your body, and take steps to stay fit.As you age, your skin, bones, and brain may begin to behave differently. But don’t let the changes catch you by surprise.
Though our senses of taste and smell diminish with age, we retain the ability to distinguish sweet tastes the longest, forcing many to plump for refined carbs than is healthy. Unlike complex carbs that are rich in fibre, refined or simple carbs, such as white rice, white flour, refined sugar, can lead to blood sugar, followed by a rapid crash which leaves you feeling hungry, and prone to overeating.
But don’t worry. You have a solution: reduce the amount of starches, candy, and desserts in your diet. The fact, we’re not acquainted with, is that the foods like canned soups and vegetables, pasta sauce, margarine, frozen dinners contain sugar. It remains hidden, though. Besides supplying zero nutrients to the body, the hidden sugar also provides empty calories that can cause mood swings and affect any healthy diet.
However, it’s not necessary to reduce sugar in your diet at one go. Take time to suit your tongue to wean itself off the sugary food.Increase sweetness of meals by using naturally sweet food such as fruit, peppers, or yams.Consume oatmeal, beans, vegetables, and other high fibre foods, and you will feel more satisfied and energetic.
Shelve soda and sweetened coffee drinks, if you have. One can of soda contains 10-12 teaspoons of sugar and around 150 calories. Even artificial sweetener can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated water with lemon or a splash of juice.
As you age, your digestive system also weakens, so it’s important to include enough fibre in your diet. Women over 50 should aim to eat at least 21 grams of fibre per day, men over 50 at least 30 grams a day. Unfortunately, most of us aren’t getting even half those amounts.
An easy way to add more fibre to your diet is to start your day with a high-fibre food, whole grain cereal (just watch for added sugar). Or try adding unprocessed wheat bran and fresh or dried fruit to your favorite cereal.
Also, bones become weak in old age, especially in women, resulting in osteoporosis. The weak bones can put you at risk for falls that can result in broken bones. Be sure to talk with your physician about what you can do to prevent osteoporosis and falls.
While a healthy diet and regular exercise keep your heart healthy, it may become slightly enlarged, your heart rate may lower, and the walls of the heart may thicken. Getting older can cause changes in your reflexes and senses. While dementia is not a normal consequence of old age, it is common for people to experience slight forgetfulness with age. However, it can be overcome by enhancing your reading habits as you must have done in your salad days. So, read something daily, and try to mug it up and recite. Or, if you are a math wizard, there is no reason why should you develop forgetfulness, as you have thousands of formulas at your command.
Our bodily changes are, in fact, natural, so there is no reason for fearing it. We know we cannot prevent it; yet, we can manage it. So, wake up to the call of your body to stay fit. Remember what Shakespeare said:
“We know what we are, but know not what we may be… ”
The Do’s you should adhere to:-
- Women over 50 should aim to eat at least 21 grams of fibre per day, and men over 50 at least 30 grams a day
- Enhance reading habits and try to remember what you read
- An easy way to add more fibre to your diet is to start your day with a high-fibre
- Reduce the amount of starches, candy, and desserts in your diet
- Be sure to talk with your physician about what you can do to prevent osteoporosis and falls
The Don’ts you should adhere to:-
- Avoid food with hidden sugar like canned soups and vegetables, pasta sauce, margarine, and frozen dinners.
- It’s not necessary to reduce sugar in your diet at one go. Take time to suit your tongue to wean itself off the sugary food