Sitemap

Know About Life

Healthy ageing diet

2014-07-07   Views:1

Advertisement

The population is getting older. For example, by the year 2020, 16.5 per cent of the U.S. population will be older than 65, according to "Physical Dimensions of Ageing" by Spiriduso, Francis and MacRae. To choose healthy foods, you must understand ho

Healthy ageing diet

The population is getting older. For example, by the year 2020, 16.5 per cent of the U.S. population will be older than 65, according to "Physical Dimensions of Ageing" by Spiriduso, Francis and MacRae. To choose healthy foods, you must understand how your body is changing and how your dietary needs are evolving. As you age, it becomes increasingly important to give your body the nutrition it needs. Good nutrition can keep you healthy and living a carefree life throughout your senior years.

Macronutrients

Macronutrients are the primary food sources of calories for your body. These consist of carbohydrates, proteins and fats. As you age, your needs for these macronutrients change. Carbohydrates should make up the bulk of your diet including a large amount of fibre. Your fibre intake needs to be between 27 to 40g per day. Fibre can benefit your cholesterol levels, cardiovascular and digestive health. Whole grains, beans and pulses are healthy sources of fibre. You may also need to increase your protein intake as you age. Sarcopenia is a condition of muscle loss that comes with age. Increasing your protein intake beyond the recommended 0.8g/kg of body weight may help reduce muscle wasting. Your doctor or dietician can advise you on your daily protein needs. Healthy sources of proteins include poultry, pulses, eggs and soybeans. Fats are another important aspect of nutrition. Your fat intake should consist mostly of unsaturated sources and you should also keep your fat intake to 6 per cent or less of your total calories. You should also try to limit your cholesterol intake to 250mg or less per day. Good sources of unsaturated fats are olive oil, vegetable oils and nuts.

Caloric-restriction diet

The idea behind a caloric-restriction diet is to limit your calories to prevent disease and increase your lifespan. Researchers have noted that restricting calories can extend the lives of animals and short-term studies indicate that a calorie-restriction diet can have health benefits for humans, according to MayoClinic.com. A reduction in calories sends the message to your body for survival. Instead of putting energy into reproductive and proliferative functions, your body focuses on maintenance of essential organs. In addition, calorie needs of the ageing decline.

Vitamins and minerals

Age requires an increased intake of certain vitamins and minerals. Vitamin D, the vitamin that helps your body maintain bone health needs to increase with age. After the age of 50, vitamin D intake should double to 10 micrograms per day, then triple after age 70 to 15 micrograms per day. A good source of vitamin D is fortified milk. Vitamin B-12 intake should also increase to 2.4 micrograms daily; which you can obtain from fortified cereals. Calcium intake should increase to 1,200 mg per day. This is especially true for post menopausal women, since a decrease in oestrogen production can result in bone loss. Calcium is responsible for bone, heart and muscle health and functioning.

Antioxidants and ageing

One theory behind ageing, is termed "the damage theory." It proposes that cells age from chemical reactions in the body that lead to damage. A healthy diet can reduce this damage. Antioxidant-rich vitamins C and E can be useful at eliminating damaged cells in the body. According to a study published in the journal, "Biofactors" in December 2008, antioxidant vitamins are an essential part of healthy ageing. These vitamins work to reduce the risk of cardiovascular disease and cancer development. Good sources of antioxidant-rich foods include berries, spinach, artichokes, broccoli, avocados, cherries and apples.

Healthy ageing diet

Healthy ageing diet

Category:HealthRelease time:2014-07-07Views:130

The population is getting older. For example, by the year 2020, 16.5 per cent of the U.S. population will be older than 65, according to "Physical Dimensions of Ageing" by Spiriduso, Francis and MacRae. To choose healthy foods, you must understand ho[More]

Healthy eating diet guidelines

Healthy eating diet guidelines

Category:HealthRelease time:2014-11-25Views:130

Sometimes it seems like everyone is trying to lose weight. That’s not true, of course. You may or may not be among the many British people whose weight is appropriate for your height and build. Whether or not you need to shed some weight, you need to[More]

Healthy weekly diet plans

Healthy weekly diet plans

Category:HealthRelease time:2012-10-15Views:130

When you add the words "healthy" and "diet" to your weekly meal planning, you may get visions of celery sticks and skimpy salads. But with a little forethought, you can prepare dishes that are low in calories, full of healthy ingredients, and tasty a[More]

Healthy balanced diets for teenagers

Healthy balanced diets for teenagers

Category:HealthRelease time:2013-07-09Views:130

Teenagers grow at an unprecedented rate. This growth provides you with an opportunity to maximise bone and muscle growth while establishing healthy habits that will last a lifetime. Unfortunately, teens are exposed to multitudes of unhealthy foods an[More]

Healthy fibre diets for a 4 year old

Healthy fibre diets for a 4 year old

Category:HealthRelease time:2012-01-12Views:130

When American children began eating processed foods in the early 1900s, their consumption of dietary fibre started dropping significantly. The fibre in your child’s diet comes from the portions of fruits, vegetables and grain products that his body c[More]

What makes a healthy balanced diet?

What makes a healthy balanced diet?

Category:HealthRelease time:2013-09-25Views:130

Matching your food calorie intake with how much you can expend through exercise is the first factor of a balanced diet. Drawing all of the essential nutrients, including vitamins, minerals and protein, from a variety of foods is equally important, as[More]

A healthy diet

A healthy diet

Category:HealthRelease time:2012-09-26Views:130

Even if your eating habits are inconsistent or you’re unfamiliar with nutritional issues, you can achieve a healthy diet. The formula is one that balances your intake of calories with your output, while providing the correct amount of each nutrient.[More]

Healthy Diets to Detox Your Body

Healthy Diets to Detox Your Body

Category:HealthRelease time:2013-12-31Views:130

Some dieters who are looking to shed pounds quickly turn to elimination or body cleansing diets, most commonly known as detox diets. Although these diets have been made popular by celebrities, the intended purpose of a detox diet is to rid the body o[More]

Paleo Diet Rules

Paleo Diet Rules

Category:HealthRelease time:2013-08-25Views:130

The Paleo Diet, also variously referred to as the Caveman Diet or Stone Age Diet is modeled after the types of foods people ate during the period before the beginning of agriculture. At that time, food was mostly obtained through hunting and gatherin[More]

Meal Suggestions for the Paleo Diet

Meal Suggestions for the Paleo Diet

Category:StyleRelease time:2014-09-04Views:130

The Paleo Diet is also known as The Evolutionary Diet, the Stone Age Diet, the Caveman Diet and the Paleolithic Diet. It is based on the premise that present-day humans are not far removed from their prehistoric ancestors, and adopting a diet that fo[More]

The purpose of fibre in the diet

The purpose of fibre in the diet

Category:HealthRelease time:2015-01-30Views:130

You have most likely heard that fibre is an essential component of a healthy, balanced diet. While you may just take your nutritionist’s or GP’s word for it, it is advantageous to understand the purpose of fibre in the diet. Increasing your fibre int[More]

Tips for a healthier heart

Tips for a healthier heart

Category:HealthRelease time:2012-03-11Views:130

Introduction Keeping your heart healthy and in good shape is not as complicated as you may think. Simple things like changing your eating habits can bring great benefits to your heart. For example, eating fruit and vegetables instead of fast food sna[More]

Flexibility diets

Flexibility diets

Category:HealthRelease time:2012-09-24Views:130

A healthy, balanced diet is essential to any exercise plan, including improved flexibility. Along with stretching exercises, your diet choices can affect your body’s ability to flex and bend. Choosing a diet rich in green vegetables, fruits and legum[More]

Does the Hibernation Diet Work?

Does the Hibernation Diet Work?

Category:HealthRelease time:2013-01-26Views:130

Father and son team Mike and Stuart McInnes, a pharmacist and a nutritionist respectively, introduced the hibernation diet in 2006. Its core focus is eating honey before bedtime. Features The most significant feature of the hibernation diet is the re[More]

Carbs & protein diets

Carbs & protein diets

Category:HealthRelease time:2013-05-07Views:130

With so many diet plans competing for your attention in the market-place, just keeping these options straight should make you burn a few calories. You also find winners and losers among those who tried different eating plans, making it hard for you t[More]

How to avoid kidney stones with your diet

How to avoid kidney stones with your diet

Category:HealthRelease time:2013-05-17Views:130

Introduction At some stage in their lives 3 in 20 men and 1 in 20 women in the UK develop a kidney stone. The hard deposits develop in the urinary tract, and often cause pain until they are passed through urine. While the specific cause remains unkno[More]

A Pescatarian Diet Plan

A Pescatarian Diet Plan

Category:StyleRelease time:2013-08-27Views:130

A pescetarian diet is often seen as a transition toward becoming a vegetarian. It includes fruits, vegetables, nuts, grains, legumes and beans but excludes the meat except for fish and mollusks. Dairy products and eggs are optional. Objections Accord[More]

How to Find Good Cholesterol Diet Foods

How to Find Good Cholesterol Diet Foods

Category:HealthRelease time:2013-09-03Views:130

One of the many benefits of eating healthy and dieting correctly is improvement of your cholesterol levels. All levels of cholesterol are not bad for you and do not necessarily need to be lowered. Low-density lipoprotein cholesterol, or LDL cholester[More]

What Foods Can You Have on a Fat Free Diet?

What Foods Can You Have on a Fat Free Diet?

Category:HealthRelease time:2014-08-25Views:130

Knowing which foods contain no or low amounts of fats is essential to keep your diet on track. Don't eliminate all fats from your diet as some "good" fats may even help weight loss goals. In addition to eating the right foods, consume 5 to 6 smaller[More]

Tips for a Balanced Diet

Tips for a Balanced Diet

Category:HobbiesRelease time:2015-04-20Views:130

Learning the habit of eating healthy is absolutely vital for your health. An important part of this process is learning how to balance your diet with a variety of foods as well as developing good eating habits. According to HelpGuide.org, your nutrit[More]

Hot
In many older houses and apartments, wooden panelling covers rooms, making them dark and cave-like. As you remodel your home, search for ways that you can work with panelling or cover it entirely to give a room a bright, fresh look. Many panelling pr [More]
Trying to make an oddly shaped or narrow room work well is often frustrating. Too much furniture can make it crowded and unwieldy while too little furniture can make it feel barren. The secret to improving the composition of a narrow room is to de-em [More]
The 1960s was a time of many historical moments and reckless events that contributed to many changes in society. Relating to the energy and anger of this “Make Love, Not War” era, there was the flower generation. Mainstream society went on, although [More]
Selecting the right clubs for your golf game can help you reduce hooks and improve the distance you are able to hit the ball. To help you find properly-sized golf clubs, PING® utilises a unique colour code system that groups clubs into colours based [More]
Troubleshooting issues with your HP Pavilion dv6500 can be a cost-effective and educational experience when it comes to fixing your laptop, as opposed to taking your laptop to a computer repair shop. Common issues that can be resolved through trouble [More]
LogMeIn is a tool that users can use to install software on a host computer and work remotely from a client computer while connected to the host computer. LogMeIn has a control panel that allows you to see who is accessing the host computer or you ca [More]
Champagne is virtually de rigueur for a luxurious celebration, whenever people come together to enjoy life. Perhaps it's the sparkling bubbles that tickle the nose or the complex flavours that flow from an exceptional bottle of champagne. Only wines [More]
A monkey-themed birthday party is a hit for young children who will enjoy having the chance to monkey around with their friends. Although many stores sell monkey paraphernalia, party hosts can make invitations and decorations from basic supplies. Tra [More]
Staining glass with paint dates back to the Middle Ages, but traditional methods often use lead-based products and require firing. Now it is possible to buy water-based glass paints from craft stores which are safer and far easier to use and can be l [More]
The number one cause to damage in cooling systems is the lack of coolant maintenance. Coolant intervals used to be two to three years at 24,000 to 30,000 miles. But, new coolant formulas have changed that standard. Mileage Standard The Toyota extende [More]