Nourish Your Body at Every Stage of Life

As you age, most people feel a noticeable shift in their stamina and overall energy levels. It’s considered an anomaly when you are younger but at a later stage of life it is dismissed as a by-product of ageing instead of a symptom that needs to be addressed. Yes, you do feel less energetic as you age but having an imbalance in nutrition and a sedentary lifestyle can accelerate the onset of ageing. However, if you take care of your health with the right nutrition and an active lifestyle, it can go a long way in keeping you moving and healthy. It enables you to continue to enjoy simple everyday things like cycling, playing hide & seek with your kids, or brisk walking.

The significance of fitness and nutrition
Research and reports on health and nutrition confirm that people who adopt a healthy diet and exercise regularly, stay healthy longer.

As we age, we may experience some shifts in our general sense of well-being. Gradual muscle loss and weakening of the immune system can be the cause of some of these subtle shifts. 'Sarcopenia,' also known as age-related muscle loss, begins after the age of 30 and reduces about 3-5% of muscle mass every decade, worsening up to 8% by the age of 40. Sarcopenia can start with symptoms like falling, feeling weak, slow walking speed, difficulty rising from a chair or weight loss etc.

In addition to muscle loss, aging also reduces the body's immunity. The ability of your immune cells to protect you against external forces (pathogens, viruses, bacteria) and internal malignant cells(cancer) wane as you age. Adequate consumption of foods with macronutrients such as proteins, and micronutrients such as Vitamin C and zinc can help keep your muscles health and your immunity as your cross various age milestones

Ways to build your strength and elevate your energy levels:

Physical Activities: Sweat a little now for your body to thank you when you’re older. 

1. Adults must exercise for at least 30 minutes each day, and those above the age of 65, 150 minutes per week, to keep their mobility and strength intact. Consult with your healthcare practitioner on what kind of exercises and fitness routine would be best suited for you.
2. Senior citizens who’ve had a sedentary lifestyle must begin with a few minutes of exercise daily and then gradually increase the intensity and duration.
3. Incorporate strength training as it is equivalent to 10-20 years of rejuvenation.
4. Consider walking, swimming, cycling, and yoga to improve flexibility, strength, and balance.

Adult Nutrition: Metabolism reduces as one ages and so does the need for energy. However, a research conducted on nutrition requirement for adults indicates that even though the body's ability to absorb and utilise the nutrients decreases as you age , the nutritional requirement increases. This essentially means an older person may require to eat less, while ensuring optimum level of nutritional intake. The following are all essential nutrients that make up the chart for a balanced diet for adults.

1. Protein: A moderately high protein intake is required to maintain positive nitrogen balance. It is also needed to offset lower energy intake, impaired insulin function and decrease in protein synthesis, all of which occur due to aging. Protein-rich foods constitute a balanced diet that maximises energy and strength in older adults.
2. Vitamin D: Vitamin D is one of the most important micronutrients since it regulates the level of calcium in the body. It optimises muscle performance, reducing the risk of falling due to imbalance in the older population. Daily exposure to sunlight is the primary and naturally available source of Vitamin D.
3. Vitamin E: Vitamin E is an antioxidant that plays a significant role in enhancing immunity and is present in various foods like nuts, seeds and fruits. Consuming Vitamin E rich foods like Almonds, Sunflower seeds, Peanuts, Avocado, Cashews and berries helps suffice the body’s need for this micronutrient.
4. Incorporating other micronutrients such as Omega-3-fatty acids, Vitamin C, Vitamin B6, Zinc, and Folate are essential for healthy aging of the body.

A nutritious diet coupled with fast metabolism have a significant effect on immunity. Regular practise of activities like resistance training, brisk-walking, or Yoga helps maintain healthy bone density and muscle mass.

It's never too late to begin.
Vital micronutrients and an active lifestyle help the human body produce hormones, enzymes, and other substances that are essential to stay fit and healthy. It enables your body to strengthen its natural defence system to prevent infections and reduce the risk of muscle loss. It enables a fit and active life.  Be it spending the day at the park with your grandchild, training for a marathon with your friend circle or helping your family with grocery shopping or moving furniture around, you could continue to do all of these at any age or stage in your life, when you supplement your lifestyle with the right nutritional and fitness choices.

Disclaimer: This publication/editorial/article is for information and awareness purpose and does not constitute or imply an endorsement, sponsorship or recommendation of any Products. Please consult your doctor/healthcare practitioner before starting any diet, medication or exercise.