Health and Fitness

by Adrian Joele

When we age, we must eat well and adjust our eating habits. As we get older, our needs for certain nutrients will change significantly.
Most people know that vegetables are better for our health than potato chips, and that lean protein is better than fried food. and alcohol and sweets should be taken in moderation. Yet, we are still struggling with degenerative diseases like obesity, heart disease, stroke, arthritis diabetes and dementia. To live healthy, we have to keep a balanced, healthy diet Avoid smoking and excessive use of alcohol and toxic chemicals, take regular exercise, a good night sleep, and supplement your diet with high quality nutritional supplements.

Why are taking high quality supplements important?

It has been said that we are what we eat, but a more accurate definition would be: we are what we can get out of our food. Because it’s the bio-availability of the nutrients we inject, and more importantly, the cell’s ability to absorb those nutrients, which are the crucial factors that determine a person’s health and well-being. These two are often overlooked facts. These are the keys to optimal nutrition. That’s why most supplements miss the mark. They simply do not address the cellular condition of the body. Even worse, many are in a form which are unacceptable to the cells themselves.

There is however, one remarkable exception to this depressing trend, and that are the supplements manufactured by USANA Health Sciences.

To be healthy for life, it’s important to consume eight to ten servings of fruits and vegetables daily. And many of these should be raw, because they contain those natural digestive enzymes.

The American diet lacks essential nutrients. A healthy diet must contain the right carbohydrates, protein, fats, fatty acids, vitamins, minerals, and trace elements, according to your body type.

It’s a sad fact that about one third of American adults are overweight. But people can change that by adapting a live style with the right diet. There are foods that raise metabolism and burn extra fat.

If you understand the damage caused by processed food, it will motivate you to change your diet, if you are aiming for a high level of health and freedom from degenerative diseases.

It’s a tragic fact that most people these days only begin to take an intelligent look at their health after they have lost it.

Why do seniors have different nutritional needs? Here are some of the most important reasons why:

1. Slower metabolic rate: As your metabolism slows down, and perhaps you become less active, you don’t need as many calories. As your body’s food digesting and processing changes, you may notice fluctuation in weight and energy levels.
2. Body changes: Aging brings important changes to your biology and slight differences in organ functions ( kidneys, heart, etc.) can affect the way hormones associated with nutrition and digestion work.
3. Dental changes: Dental issues, like sensitive teeth or dentures that don’t fit well can lead you to avoid eating some foods, especially those that require a strong bite or chewing, such as apples.
4. Chronic digestive issues: If you have digestive problems, such as excess gas, diarrhea, or other digestive discomforts, you may have to avoid foods that contribute to that condition, even if they are good for you.
5. Chronic medical conditions: Some conditions makes it necessary for a restricted diet – such as low-sodium, low-carbohydrate, or soft diets – which in turn can affect the quality of your nutritional intake.
6. Living alone: If you live alone, you may have lost the motivation to shop, prepare or regularly eat good food. It’s easy to fall into a habit of grabbing what’s there.

Nutrients seniors need. When you age, you need more of certain nutrients. The Academy of Nutrition and Dietetics – the world’s largest of food and nutrition professionals – recommends seniors increase consumption of the following: * Calcium and Vitamin D to enhance bone health * Vitamin B12 to boost red blood cell development and function * Potassium to reduce the risk of high blood pressure * Fiber to lower risk of heart disease, help prevent diabetes, and maintain regular bowel health

It’s common for seniors to develop deficiencies in these areas. Proper nutrition and supplements can help reverse or prevent this.

The brain is very sensitive to the level of glucose in the blood. Both high and low levels can cause problems with your mood and memory. Low levels may cause symptoms of depression, poor memory and low concentration. While high levels of blood glucose also unpair the brain and increase the risk of dementia.

Monitor your calorie intake Let’s start with what you need to provide your body with enough energy on a daily basis. The dietary guidelines for the United States has a calorie chart divided by gender, age, and amount of activity (sedentary, moderately active, or active). The table linked above provides a breakdown of how many calories you need, depending on those factors.

For example, a 65-year-old sedentary male needs 2000 calories per day, a 65-year-old woman needs 1600 calories per day. For a moderate active man and woman, this increases to 2,400 and 1,800, If they are active, the counts increase to 2,800 and 1,800 respectively.

That doesn’t mean you should use a calorie counter and obsess over your total calorie intake each day. But it’s good to have a starting place and know how many calories the foods contain you eat mostly, and see how you stack up against your daily recommended intake. If you want to get more involved, try one of the following five recommended calorie-counting apps, according to Healthline: * MyFitnessPal * Lose it! * Fatsecret * Cronometer * SparkPeople

Healthy Eating Tips Don’t feel like you have to accomplish everything at once. It’s better to change a few small things at a time and increase effort as you go, rather than getting yourself overwhelmed by a radical diet change.

Maintain a Balanced Diet Once you have checked out calories, work on making yourself more aware of the nutrients in the foods you eat. Tufts University has created a MyPlate for Older Adults that’s an interactive plate, divided into appropriately sized food groups. Fruits make up 25 percent of the plate, vegetables another 25 percent, whole grains 25 percent, and the final 25 percent is made up of lean protein and dairy. In addition, the National Institute of Aging offers sample menus for 2,000-calories for seniors. Their online page includes links to recipes, a shopping list, and two weeks’ worth of possible menus.

Healthy and Unhealthy Foods In short, food you should eat more in your diet include: Fruit ( if you buy canned fruit or juice in bottles, be sure that it’s not sugar-sweetened) Vegetables, whole-grain bread and pastas, Lean poultry, fish, and shellfish, Nuts, beans and legumes, Olive oil (or another monounsaturated oil to cook with) Low-fat dairy

Foods you should limit in your diet include: Fried foods, trans- and saturated fats, red meat, high-sugar foods, refined bread and pasta products, full fat dairy

Your emphases should be to cut out processed foods as much as possible; they tend to contain high amounts of salt and sugar (which masquerades under many names, including high fructose corn syrup, dextrose, glucose, sucrose, fructose, and more).

The Importance of a Healthy Nutrition Routine Every person who is fortunate enough to live a long life will have a few health concerns, but if you knew you could limit those going forward, wouldn’t it worth it? That’s why a routine is important. It can not only ease some of the medical issues you have now, but it can also improve your health in the years ahead.

Source>> https://www.amazines.com/Health/article_detail.cfm/6265930?articleid=6265930

by Adrian Joele

Protein plays a fundamental role in our overall body health and wellness. It helps with weight control and in building, maintaining and repairing muscles. Studies have shown that a meal high in protein can help you feel fuller longer, which helps further with weight management. But how much do we really need? It could be more than you think!
The “average” adult according to the European Food Safety Authority – needs 0.83 gram of protein per kg of body weight. However this level increases with the level of activity undertaken. that protein’s dietician, Orla Walsh, says that active adults and those training should consume between 1.2 gram to 1.5 gram protein per kg of body weight per day depending on the level of intensity of the exercise. It is considered safe to consume up to 1.6 gram protein per kg of body weight per day.

Many people may not know that Pregnant women require additional intake of 1 gram, 9 g and 28 g per day for the first, second and third trimesters respectively and Breast-feeding women need an additional intake of 19 gram per day during the first 6 months and 13 gram per day thereafter. Infants, children and adolescents require between 0.83 g and 1.31 g of protein per kg of body weight per day depending on age.

If you are a vegetarian or vegan you may find getting enough protein more of a challenge simply because there are fewer protein sources available and less “grab and go” availability.

So what does protein DO for us? At the most basic level protein is needed for every cell in the body – so to be healthy and well and to have the best possible body, skin, hair, nails you must get the correct amount of protein every day. Muscles are made of protein and protein maintains, repairs and builds muscle. The more muscle you have the faster your metabolism goes and a healthy metabolism is key to lowering body fat and maintaining a healthy body fat percentage which is beneficial for our health throughout our lives. If you are active, a protein shake or adding protein to a smoothie after activity will help repair muscles and replenish the body. A great choice is that protein 2in1 Plant Protein Super Foods as the range also contains not only organic plant protein but added nutrition like vitamin C for reducing tiredness and fatigue and supporting a healthy immune system.

Don’t forget that muscles are not just located externally but also internally; e.g. the heart is a muscle. Our muscles are constantly breaking down and repairing and they need protein for fuel and repair. Without adequate protein the body will stop functioning at optimum level and illness could follow.

So is that all we need to know?

Not quite. Firstly all proteins are not equal. Some will come with attendant saturated fat (think e.g. red meat, or cheese) and other sources can be highly processed, contain artificial ingredients or be high in refined sugars.

Secondly some proteins are not complete proteins. That is they do not contain all the essential amino acids the body needs every day to be healthy and well but can’t make itself. These are: Leucine, Isoleucine, Lysine, Methionine, Histidine, Phenylalanine, Threonine, Tryptophan and Valine. As the body can’t make these amino acids we must get them from our food.

Finally, its not just the amount of protein we need to be aware of but also when we need to consume that amount. The body can only process and utilize so much protein at one sitting so key to protein consumption is to spread it evenly across the day.

So… to make sure you are getting your protein consumption right, why not take this mini protein challenge with 5 easy steps?

Start in the morning by working out how much protein you need to eat that day based on the above reference intakes, your lifestyle and your exercise levels. Write down in a notebook how much protein you actually consume that day. Consider the kind of protein you are consuming and how that fits with your lifestyle and health priorities e.g. is it organic? Is it low in saturated fat? Free from chemicals and additives? Free from refined sugar? Lactose free? Vegan? You decide! Be aware of when you are consuming your protein and if you are having it throughout the day – don’t just add up the total amount of protein – it must be taken throughout the day. Conclude if you are getting your protein intake right or need to make changes.

Source>> https://www.amazines.com/Health/article_detail.cfm/6265934?articleid=6265934