Top tips for healthy ageing
By Louise Belle BHSc (Nut Med)
Who wouldn’t want to look younger, feel younger and reduce their risk of health problems as they near closer to retirement, or even afterwards? Follow these simple tips:
1. Load up on fibre
Fibre offers many health benefits, particularly when it comes to healthy ageing. Fibre helps to balance blood sugar and the insulin response, promotes a healthy weight, supports bowel health and normalises cholesterol levels. Sources of fibre include: vegetables and fruit, wholegrains, legumes, nuts and seeds (particularly walnuts, chia seeds, flax seeds and almonds) and oats. Psyllium husk is a great bowel cleansing fibre and is the main ingredient in Fibretone.
2. Eat an anti-inflammatory diet
Believe it or not, the foods you eat can directly affect the level of inflammation in your body. Inflammation is a major risk factor for cardiovascular disease, stroke and high blood pressure, as well as contributing to joint pain (arthritis), digestive complaints and mood disorders. Reduce or remove gluten, dairy, alcohol, sugar, artificial sweeteners and processed meat from your diet as these are pro-inflammatory to the body. Increase the amount of fish (salmon, sardines, mackerel), citrus fruits, berries, fresh vegetable juices, leafy greens, ginger, garlic, turmeric and chilli in your diet as they help to reduce inflammation in the body.
3. Boost your protein
Protein is often associated with gym-junkies but it is important even for the average non-gym-goer for a number of reasons. Protein helps to balance blood sugar and protect against insulin resistance or diabetes and is required for brain function, hormone production, wound healing, supporting the immune system and protecting against muscle wasting. Eat good quality sources of protein such as fish, chicken, lean red meat, lentils, beans, nuts, seeds, eggs, cheese and whey protein throughout the day.
4. Get moving
Get off your butt and start moving! Leading a sedentary lifestyle increases your risk of heart disease, diabetes and other health complications. Moving can boost your energy, mood, support healthy bones and joints, protect your heart health, improve blood pressure and support healthy bowel movements. Exercise is one of the easiest ways to improve your health, and the best part- it’s free! Aim for 30 minutes of moderate-intensity exercise 3-4 times per week. This can be anything from walking to swimming, light weights, dancing and Pilates.
5. Stay hydrated
Wonderful water! Drink more of it! Every cell in your body needs water to function properly. It is important for removing toxins from your body, cleansing the kidneys and for maintaining healthy blood pressure. Aim for 2 litres of water per day (more if exercising). Herbal teas count towards your water intake, so get out your teapot!
6. Support your joints
As we age, our joints start to stiffen, creak, crack and grind and aren’t as flexible as they once were. Joints will start to ache and swell as arthritis sets in. Supporting your joints with the correct nutrients is important to keep them strong, healthy and flexible. Include healthy fats, proteins and fruit and vegetables in your diet. Vitamin C, MSM and Silica are required for healthy collagen production, which keeps the joints strong and flexible. You will find these nutrients in Collagen Food Powder which may also help to relieve joint pain and swelling.
7. Spice it up
Turmeric! That wonderful yellow spice. It’s incredibly good for you and has anti-ageing properties. The active component in turmeric; curcumin is a potent anti-inflammatory substance. It can protect the liver against damage, prevent the build-up of plaque in the arteries (atherosclerosis), promote healthy cholesterol levels, and protect against cardiovascular disease. Spice it up more often!
8. Stress less
Chronic stress is a big risk factor for many types of disease, can suppress the immune system, cause bowel issues and lead to nutrient deficiencies. Experiencing stress from time to time is normal, but when you are constantly stressed it can start to affect your health. Try meditation, yoga, reading a book, breathing exercises, Tyrosine, herbal teas, magnesium or walking outside.
See Dr Cabot’s books: Alzheimer’s What You Must Know To Protect Your Brain, Cholesterol The Real Truth, Fatty Liver You Can Reverse It and Diabetes Type 2 You Can Reverse It Naturally for more information on healthy ageing.