TIPS FOR HEALTHY LIVING FOR SENIORS
- Minimize your sugar intake
Added sugar is one of the worst ingredients in modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer
- Make sure to eat enough protein
Eating enough protein is vital for optimal health. Protein is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.
- Eat nuts
Nuts such as peanuts, walnuts, cashew nuts, tiger nuts, almonds are very nutritious. Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fibre, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease. Some evidence shows that this food can help boost metabolism.
- Drink some water, especially before meals
Drinking water can boost the number of calories you burn. Other studies show that it can increase metabolism by 24-30% over 1-1.5hours. Drinking 2 cups of water 30 minutes before meal increased weight loss by 44%
- Eat vegetables and fruits
Vegetables and fruits are loaded with fibre, vitamins, minerals, and many antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer and have lower risks of heart disease, type 2 diabetes, obesity and other illnesses.
- Use plenty of herbs and spices
Many incredibly healthy herbs exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. Spices include ginger, turmeric, garlic, onions, pepper, curry, thyme, etc.
- Get enough sleep
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. Poor sleep is one of the strongest individual risk factors for weight gain and obesity.
- Avoid processed junk food (eat real food instead)
These foods have been engineered to trigger your pleasure centres, so they trick your brain into overeating – even promoting food addiction in some people. They are usually low in fibre, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
- Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. Fatty fish, such as salmon is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of several conditions, including heart conditions, dementia, and depression.
- Take care of your relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.