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.
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.
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.
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