Bodywise

Ageing with strength and grace

Ageing may be inevitable however some of the degeneration and debilitating conditions that begin in middle age may be prevented or minimised with a good honest look at lifestyle, eating and exercising habits. For those who already manage health issues read on for information that may assist with food choices and types of nutritional supplementation...

Which nutrients are needed to assist with increasing age? 

With the passing years the body has a gradual decrease in its ability to breakdown and absorb food and its nutrients. Nutritional supplements can provide extra support especially in the prevention of chronic diseases such as osteoporosis, arthritis, heart disease, fatigue and many other medical conditions.  Older persons are most likely to need extra amounts of the essential nutrients, which are easily obtained by taking a good quality supplement alongside your quality and colourful food. For information on supplementation click here

Healthy Digestion and Bowels

Fibre from fruit and veges including lentils and legumes, ground flaxseed and psyllium husks are the best foods to promote a healthy bowel and avoid constipation. If you like a cereal based breakfast, soak uncooked, natural meusli in water or natural yoghurt overnight (not milk) then enjoy with almond butter and fresh fruit in the morning.

Diverticultis is a common condition mainly attributed to the low fibre intake typical of the Western diet for which gradual increase dietary fibre over several weeks is common clinical solution. Hard to digest fibre found in many processed cereals can lead to dehydration and constipation if you do not drink enough water. These types of fibers may also bind and expel essential minerals found within the bowel, resulting in deficiencies of trace minerals like copper and zinc. Fibre can also interact negatively with some medications.

Nervertheless, it is so very important to promote digestion from infancy to old age. At Bodywise we like to talk about the foods and stimulate the whole digestive, liver and pancreatic function so that the release of bile, stomach acid and pancreatic enzymes are all working to their optimum level to aid the proper break down of foods.

Enjoy eating balanced meals including meat and fish, vegetables and fruits and go easy on those processed, high fat and heavy foods that are hard to digest. Excessive alcohol will not help, and will slow down the liver bring on a bad night’s sleep.

Fluids - Between meals drink 6-8 cups of water with a squeeze of lemon, sprig of mint and or grated ginger throughout the day to keep not just your body hydrated but your blood flowing easily and your energy buoyant.

Making food that thrills your taste buds - Here are some ideas to think about.

• Enjoy your meals by trying to eat without haste and in a pleasant part of your home, even if you are eating alone. Inviting a friend or two to join you a few times a week will keep you motivated and provide companionship.
• When you shop for and prepare foods, think about creating a colourful masterpiece using simple foods from all the main food groups, raw and cooked.
• Avoid using salt to improve flavour, by adding herbs, spices and a sprinkle of kelp.
• At least 5 servings of fruits and vegetables a day will provide you with so many nutrients and additional water to invigorate and refresh your body.
• A small glass of red wine with meals aids digestion, providing a dose off the anti-ageing nutrient resveratrol and adds pleasure to eating. And yes, we are saying one small glass of wine not a bottle.
• Planning your meals before you go shopping will help you make the right choices. While you are there, checkout the labels for the preservatives and additives that impair health. If you stay on the outside isles of the supermarket you will stick to the healthy and fresh foods that are the quick fixes and the ultimate fast food.
• When it comes to snacks processed biscuit are dead foods; the easiest and most invigorating fast food comes in your fruit bowl. Enjoy.

Energising Smoothee

Smoothees are a great way to get a nutritious snack and some fluid. A good clean whey protein powder, a handful of fresh fruit, a teaspoon of flaxseed oil, a teaspoon of ground flaxseed, water or rice or almond milk, a teaspoon of cinnamon.

Getting enough sunlight and Vitamin D

As you age the ability of your body to make Vitamin D from the sun diminishes greatly which may mean that those who have spent many years inside and are house bound may be seriously lacking Vitamin D, essential for absorption of calcium. See the supplement list above.

Use it or Lose It

Take daily walks or exercise such as yoga, swimming or resistance training using weights. If you enjoy your exercise with a friend it is so much more fun, especially if you live on your own. Calorie restriction diets usually diminish the amount of nutrients so choose from the foods that your grandmother would recognise to keep you on the right track. If you need to lose that spare tyre the best medicine is to cut the junk, eat smaller portions and get out and about in the garden or with a friend for a walk.

Any kind of regular and gentle exercise that raises the heart rate promotes circulation, warms the body, stimulates the elimination of waste from the tissues and most encouragingly will lift your energy.

Staying Young as You want to Feel

When you are not feeling your best and your get up a go has mysteriously got up gone, then check out the above to make sure you are looking after yourself and see your doctor if you are worried.  Lastly, reach out for help and companionship when you need it. Where possible spend time with the young in any capacity that lifts you spirits and makes you smile, everything will feel just a little better.