Eat HEALTHY, Age GRACEFULLY

Aging is a natural phenomenon. Hence we can’t stop, it’s a part of life. However, we can slow the aging process. Though aging is a degenerative process, it shouldn’t become an excuse for our Metabolic rates to be lowered. We do not age just chronologically but even biologically, as our cells continue to damage. There is also a decrease in the Muscle Mass, whereas the Fat storing capacity takes a hike. The bone mass gets reduced. The skin loses its moisture. We do not have any control on the chronological process of aging. However, modifying one’s Lifestyle and Dietary Habits can contribute to delay the process biologically. Basically in addition to taking care of the skin externally, we need to alter our eating habits, manage our stress levels, and moderate physical activity boosts our metabolism.

The bottom line is : We shouldn’t be aging faster than we should.

This may happen because of over-stress levels or not eating the right type of food or not leading a healthy lifestyle. Food is the Best Medicine for anti-aging. Living an “Active Lifestyle” leads to “DELAY AGING”

After all, It is for us to decide “How do we wish to age!!! “ Isn’t it?

Before getting into the Dietary tips, let us learn the factors that can affect by the aging process.

Aging gives rise to the following changes in one’s body :

• Decrease in the capacity to respond to external stress
• Decrease in the capacity to function
• Increase in the vulnerability to diseases
• Slow repair of worn-out tissues
• Lowers Metabolic rate
• Increase in the free radical accumulation

The basic essential nutrients impact our health in the long run. Although the key is to follow a Balanced Nutrition, there are certain foods that provide anti-oxidant and anti-inflammatory properties which play a major role in maintaining our health.

The requirement for the following Nutrients increases as we age:

• Protein – to maintain Muscle Mass
• Vitamins C & D – to fight illnesses & to maintain the Bone Mass
• Vitamin B12 – to build immunity
• Fiber – to improve digestion
• Healthy Fats – to maintain suppleness of the skin

Consumption of the following foods provides the important Vitamins & Minerals:

• Nuts and Seeds
• Beans
• Green Leafy Vegetables
• Berries like Strawberries, Blueberries etc.
• Whole Grains
• Herbs like Turmeric, Cinnamon etc.

Also, eating good Carbohydrates supports our health and slows down the aging process.

Consumption of Refined Carbohydrates leads to the following effects :

• Promotes Obesity
• Affects blood Lipids, blood pressure, and heart risk factors
• Affects Insulin sensitivity and Diabetes risk
• Impairs immunity
• Increase inflammation
• Increase non-alcoholic Fatty liver

Refined Sugar / flour absorbs very rapidly in the blood stream causing all the above health issues

Preventing dead foods like refined/processed foods, stale foods, high sodium, and high-sugary foods will prevent the dreadful illnesses. Focus on live-foods to keep alive and fresh.

A Happy, Stress-free & Active Lifestyle, eating Balanced, exercising regularly strengthens the Immune systems and keeps oneself out of getting sick frequently.

“Lifestyle is not a one-time affair, it’s a Life-long process”. Keeping our life active also keeps our youthful spirits alive. It is not just to survive, but to have a good quality of life.

LOOK YOUNGER! FEEL YOUNGER!

Benefits of Eating Fruit #6 : PEARS

-          Controls blood sugar levels

-          Lowers bad cholesterol in the body

-          Maintains digestive health

-          Fights against infections and illnesses

-          Promotes bone health

-          Reduces hunger pangs

Benefits of Chia Seeds

• Reduces high cholesterol
• Act as anti-inflammatory
• Prevents obesity
• Controls blood sugar
• Delay in ageing
• Good for digestion
• Maintains bone and dental health

Get, Set, Go!

Exercise is essential not only lose weight, and get the body in a good shape BUT it enhances an individual's performance on daily basis whether at home or at work. Moreover, the benefits of good nutrition is incomplete without having exercises in the routine.

So this week the guideline is more from a FITNESS point of view. Let us learn basic tips of one of the most common form of exercise 'BRISK WALKING'.

Walking is the simpler form of aerobic exercise which is liked and easily followed by all age groups. It is one of the best natural energizing activity the body can have. It helps to burn out calories and the stored fat, thereby boosting up body metabolism. Morever, it acts as an excellent motivator for sedentary individuals to kick start their physical exercise routine.

According to the ‘The Centers for Disease Control and Prevention (CDC)’, the brisk walking speed should be of 12 minutes per kilometer. A much fitter individual maintaining an average speed of 9 to 10 minutes per kilometer can be considered as a moderately intense exerciser.
However, beginners who desire to start the brisk walking activity should first consult his/her physician before they bring this into routine. Some precautionary measures can be taken while gradually increasing the duration and walking speed on weekly basis.

Beginner level

· Monday to Saturday: Walk ten minutes at a moderate pace.

· Sunday: Walk slowly for 20 minutes.

Intermediate level

· Monday: Rest

· Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30 minutes the next.

· Saturday: Walk 20 minutes fast.

· Sunday: Walk 45 minutes at a moderate pace.

Advanced level

· Monday: Rest.

· Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day.

· Saturday: Walk 50 minutes at a fast pace.

· Sunday: Walk 60 minutes at a moderate pace.

Some of the benefits one can receive by walking briskly goes as ....

1. Strengthening of leg muscles.
2. Keeping the heart healthy by normalising the heart rate.
3. Helping the HDL levels to elevate.
4. Keeping the blood pressure and blood sugar levels under control.
5. Maintaining the lost weight.
6. Building up the Cardiovascular endurance.
7. Strengthening the bones thereby preventing Osteoporosis and Arthritis.
8. Improving the flexibility.
9. Boosting the body store’s of Vitamin D, by walking in the day light.
10. Increasing body’s oxygen carrying capacity keeping you more active and alert.
11. Reducing stress and anxiety by releasing feel-good hormones ‘Endorphins’ into the bloodstream.
12. Increasing the level of one’s fitness.

A person hitting the gym uses the treadmill to walk or run. Treadmills provide various options to set different speeds of walking or running, as well as guide us for incline walking. Moreover with this equipment, one can efficiently track the time period and distance covered while walking.

However, there is one major side-effect of overdoing this activity and/or for a longer duration. The body tend to loose muscle tissue which can lower the metabolic rate. Balancing this with following a routine of strength/muscle training and/or power yoga, eating a HEALTHY DIET and maintaining an OPTIMUM NUTRITION plays a very important role to retain the muscle tissue to a greater extent. Replenishing the Vitamin and Mineral losses, taking care of the water losses and rehydrating the body, and retaining the muscles contribute to increasing one’s fitness levels and helps in reaching one's fitness goals easily.

So the moment someone thinks of starting an exercise regime, Optimum Nutrition will play a major role. And if someone decides to begin Dieting, a good exercise program must be combined with it. Healthy Dieting and regular Exercise goes hand in hand.

Winter Health Tip #2 : Benefits of eating Sesame seeds