WHO defines healthy aging as the process of developing and maintaining the functional ability that enables well-being in older age.

Pillars of Healthy Aging

DID YOU KNOW?

Starting as early as age 30, we all begin to lose muscle mass and strength gradually.

Sarcopenia is the progressive loss of skeletal muscle mass and strength, which results in functional decline. While the loss of muscle mass and strength are both associated with an increased risk of adverse health outcomes- including loss of independence, increased frailty, risk of falls, and more frequent hospitalization studies show that strength loss, which occurs two to five times faster than muscle mass loss, more consistently increases the risk of disability and death.

NUTRITION: As you get older, eating well can help improve mental acuteness, boost your energy levels, and increase your resistance to illness.

Each day try to consume a combination of:

  • A variety of vegetables including dark leafy greens like spinach, red-orange vegetables like bell peppers, carrots, and beans or peas.
  • A variety of fruits like apples, melons, berries, and papaya. Try to choose fresh, seasonal & whole fruits when you can.
  • Whole grains such as whole wheat, oats, or brown rice.
  • A variety of proteins including fish, lean meat, poultry, or eggs. You can also find good sources of protein in nuts, beans, quinoa, or soy products.
  • Low-fat dairy, such as low-fat milk, cheese, or yogurt. If you have trouble digesting dairy products, choose soy, rice, or almond substitutes with calcium added.
  • Healthy fats such as ghee, avocado, mustard oil, olive oil, nuts & seeds
  • Water Staying hydrated is an important part of a healthy diet and your sense of thirst may weaken as you age.
  • Choose whole fruit over juices
  • Adding colourful vegetables and fruits not only makes your meal more inviting but usually improves the nutritional value, too.
  • Maintaining an adequate calcium intake will help to slow bone loss, so take fatty dairy products, whole pulses, soybean and black sesame seeds regularly.
  • Focus on an antioxidant-rich diet which includes lots of seasonal and local produce.

Limit the consumption of saturated fats, high sodium, processed foods, high sugar, Trans fat and alcohol. Quit smoking.

PHYSICAL ACTIVITY: You are never too old to start.

  • Incorporate daily walks,
  • increase step count (keep a goal of 8-10k per day)
  • 3-4 sessions of strength training per week (to improve muscle mass and bone health).
  • Focus on hydration, rest, and recovery.
  • If you are pressed for time, do a short 30 min HIIT (always check with your doctor & gym trainer if you are fit to go)
  • Pre-workout and post-workout nutrition plays an important role too (check with your nutritionist)
  • You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.
  • Consistency & discipline are the keys to healthy aging.
  • Aerobic exercise (which increases the heart rate) would prove beneficial for maintaining good cardiovascular health and keeping the body's joints, ligaments, muscles, and tendons strong and mobile.

BLOOD TESTS:

  • Health screening is the best way to tackle issues early
  • Get your annual blood tests done. If you have any pre-existing conditions like diabetes, heart disease, thyroid, etc then get it done twice a year.
  • Basic tests- CBC, thyroid test, blood sugar, liver & kidney function, lipid profile, urine test, vitamin tests, pap test, etc (Consult your general physician)

MENTAL HEALTH:

  • High stress and burnout are very common these days. Learn ways to tackle this.
  • Meditation and Yoga can help one relax and cope with stress in a better and relaxing way.
  • Hormonal changes can affect mental health too.
  • Get close to nature. Nature heals best.
  • Prioritise sleep
  • Limit screen time (too much exposure to blue light increases aging and affects sleep quality too)
  • Avoid fad diets/ crash dieting as it affects brain function, and makes you more irritable, and increases brain fog.
  • Prioritise healthy fats and omega-3 supplementation

 

 

Sonal’s Nutrofit

Consultant Nutritionist

(Post-graduation in Clinical Nutrition, Mumbai University, India)

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