Top 5 ways to be fit and fabulous as you get older - thrive360
Dietitian Zannat Reza inspires people to live young: eat better, move more, stress less, boost brain power by exploring new ideas, and harness the power of creativity.
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30 Sep Top 5 ways to be fit and fabulous as you get older

Posted at 23:21h in Home Slider by

By Zannat Reza, MHSc RD

Getting older is not something we all embrace. Some of us picture not being able to do the things we love. But age is just a number. You can make changes to your current lifestyle that will increase the chances of being fit and fabulous as you get older.

Here are five simple, scientifically proven things you can do now:

1) Eat better — Treat your body like a temple. You need to fuel your body with premium fuel.  Eating right is the most powerful thing you can do for healthy aging. Something as simple as making fruits and vegetables half your meals and snacks. Eat more plant-based foods, including whole grains, lentils, chickpeas and other pulses. Eat fermented foods to help your gut thrive with good bacteria. Think yogurt, kefir, kimchi, sauerkraut and pickles. Also, feed those gut bacteria with prebiotics.

2) Take care of your muscles — After age 50, your body breaks down more muscle than it builds. So eat 20-30 grams of protein at each meal. And move your body. Walk, dance, climb stairs, swim, go on a hike, do some gardening, or yoga. Find something you love to do.

3) Focus on your bones — Keeping your bones strong will help ensure you can do simple things when you’re older like walk, getting out a chair and do the everyday things you enjoy doing. Eat foods rich in calcium, get enough vitamin D, protein, and limit caffeine and alcohol. Moving your body also keeps your bones strong.

4) Sharpen your vision — Eat leafy vegetables to get your dose of lutein and zeaxanthin, which are related to vitamin A and beta carotene. These nutrients protect your eyes from sun damage and lower the risk of cataracts and macular degeneration. Other foods to eat: berries, omega-3 foods (think salmon and other high fat fish), and foods rich in catechins (e.g. green tea, chocolate, berries and apples).

5) Boost your mental health — Be active in your community. Do things with friends and family to keep your brain young and boost your mood. Learn new things to keep your brain sharp. Get good sleep (7-9 hours).

What’s one change you’re going to make?

Tags:
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  • Healthy aging - easy as 1, 2, 3 - thrive360
    Posted at 15:10h, 16 October Reply

    […] I also mentioned the healthy aging research that was done in partnership with Abacus Data. The research revealed that most Canadians expect to live into their 80s, but don’t know how to lead a healthy lifestyle so they can thrive in their older years. Here are five things to do to now so you can be fit an fab in your older years. […]

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