Healthy Ageing Extends Active Years

The role of diet and nutrition

Diet and nutrition is central to Healthy Ageing.  The population in the developed world is ageing rapidly.   Many of the illnesses suffered by older people are a result of dietary factors.  Good nutrition plays a significant role in determining the well-being of seniors, and in delaying and reducing the risk of contracting disease. It is never too late to change dietary habits, and enjoy the benefits of a longer life.

Healthy Ageing: Benefits of a healthy diet 

Our health as we age depends not only on our genetic make-up, but also on the way we choose to live. Dietary and lifestyle choices can promote healthy ageing, and offer protection against common chronic diseases including cardiovascular disease, osteoporosis and arthritis, as well as promoting healthy mental ageing.

Super Food Guide for Healthy Ageing

Felicity Dryer is an online journalist and health enthusiast. She has compiled the following article which describes the role of diet and nutrition in senior healthcare. A link to an excellent infographic is at the bottom of this page.   

Superfoods to Boost Your Energy!

If you’re feeling sluggish and tired all the time, it could have a lot to do with your diet. Superfoods offer a variety of health benefits, with one of them being higher energy levels. Here are 20 that will jumpstart your day.

Blueberries

These berries contain manganese , a mineral that gives you more energy. They’re also great for Vitamin K which strengthens bones.

Beans

Being full of beans could have something to do with how beans are associated with energy levels   Kidney beans are especially great because they contain manganese and iron.

Salmon 

Chronic fatigue has been linked to inflammation, so topping up on fatty fish such as salmon which contains omega-3 fatty acids can soothe inflammation while improving energy levels. 

Steel-cut Oats 

Oats are a  complex carbohydrate- these help to maintain your blood sugar levels, preventing you from feeling weak or lacking energy. 

Greek Yogurt 

The probiotics found in Greek Yogurt maintain intestinal health, but they can also indirectly improve your energy levels because they assist your body to adsorb  nutrients better. 

Coconut Oil 

This oil contains fats known as medium chain triglycerides (MCTs) that are absorbed by the liver and then converted into ketones. These protect the brain against atrophy, improve your energy and enable weight loss.

Kale 

This powerful leafy green  lowers cholesterol and contains flavonoids that fight inflammation.  

Cocoa 

Chocolate is filled with nutrients such as magnesium and iron. A good tip to ensure you’re eating the right energy-boosting kind is to make sure it's at least 70 percent dark.   

Eggs 

Did you know the yolks of eggs are packed with B-vitamins, which help to convert food into energy? 

Sweet Potato 

This vegetable contains Vitamin D, which is not only great for energy but also helps to improve your mood, build strong bones, and maintain the health of your nerves, heart, skin as well as thyroid gland. 

Olive Oil 

Use Olive oil to replace salt, an energy zapper, as it is also better for your blood pressure.  

Avocado 

It’s not just physical energy you want to maintain but also your mental one, that’s why consuming avocados is good for you. They contain monounsaturated fats that encourage blood supply to the brain, transporting more nutrients and oxygen to it. 

Chia Seeds 

These powerful seeds are known for their energy-ancient Aztecs  used to call them running food! Their complex carbohydrates maintain your energy levels for longer during the day. 

Pomegranate 

Research has found that these colourful fruits can decrease inflammation and ease joint pain, making staying active more comfortable. 

Tea 

Part of being able to achieve greater mobility is having strong lungs. Drinking green tea is said to protect lungs against cellular damage, reducing your risk of lung cancer. 

Pumpkin 

Getting a good night’s sleep is crucial if you want to feel zesty. Pumpkin seeds contain L-tryptophan a compound that produces serotonin. This chemical jumpstarts your mood while helping you sleep.

These seeds lower your cholesterol, which is good news for keeping your heart pumping healthily! 

Acai Juice 

You won’t feel very energetic if you’re under the weather. Strengthen your immune system with acai berries. They contain arabinogalactans  which fight off infections. 

Walnuts 

If you’re battling sore or stiff joints, eat more walnuts. Their omega-3 fatty acids reduce inflammation and can decrease your arthritis risk. 

Spinach 

Energy is also a state of mind! Keep your mind healthy by eating more spinach. A  study found that three servings of leafy green, yellow and cruciferous vegetables every day can slow the progress of cognitive decline by 40 per cent! That means that your thinking skills will be sharpened.

If you don’t feel like you have the energy to begin a superfood-rich diet on your own, consider aid from a home-care professional who is trained in dietary management. Now you have all the delicious tools to boost your energy for a fuller life. 

Healthy Ageing with Super Foods

Felicity Dryer has prepared a great infographic called ‘Super Food Super Guide for Super Seniors’ and it discusses how twenty different super foods provide the body with powerful nutrients to facilitate healthy ageing.