10 Healthy Habits to rejuvenate Older Age

how to stay healthy after forty
how to stay healthy after forty

Getting older scares you? Or you are worried about your late forties? All you have to do is take care of yourself so that growing old will be fun. Here I am sharing few tips which will surely help you to stay fit in your late forties

– Firstly, balancing food with physical activity is necessary. More the active you are more will be the chances of staying active in this stage of life.

– Including carbohydrate in every meal will surely work. For example, rice pasta, potato or cereals. And also intake fibre wherever you can.

– Choose five servings of fruits and vegetables every day as it will provide you with the nutrients required to stay fit and healthy with a small portion.  Also, you can choose frozen, fresh or dried one. Include apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, broccoli, cauliflower, peppers, and sweet corn.

– Protein is added in the dietary plan because they help in building muscles and also make new cells. So for a fit and robust body eat protein-rich foods such as lean meat, poultry, soy, fish, and beans. Fresh tuna and kippers contain omega 3s as well which is good for health. Eating nuts and eggs are a simple way to increase the protein in the diet.

– Eating low dairy foods can keep your bones and teeth healthy. So choose to eat three servings of low dairy food each day. Calcium with vitamin d is the best option.

– Select fats which are fit for the heart. Our body needs fat but selecting the right one is a challenge.

– Saturated fat or animal fat can increase your cholesterol level; as a result, heart disease gets increased. Saturated fats are present in cream based sauces, hard margarine, processed meats such as sausages, white and black puddings, meat pies, utter, fat on meat and skin of the chicken. Also, they are present. In biscuits, cakes toffees, food covered in butter, milk, yoghurt takeaway foods.

– Trans fat or hydrogenated vegetable fat is present in the cake and other confectioneries, but companies claim their packets contains zero Trans fats. Stay away from Trans fats as it also increases cholesterol.

– Monounsaturated fat – this fat helps in shielding your heart and decreases the cholesterol level. It is present in olive oil, peanut oil, rapeseed, and flaxseed oil. Also found in cashew nuts and almonds.

– Polyunsaturated fat can also decrease cholesterol levels. They are present in oily fish (an omega-3 fat), sunflower oil (an omega-6 fat), sesame oil, flaxseed oil, walnuts, and hazelnuts.

– Too much salt in the diet can contribute to high blood pressure. Go for alternatives such as herbs, spices, pepper, lemons which will give flavour to your taste. Fresh food consumption can decrease the craving for salty foods. Also, you can opt for raw meat, chicken, vegetable, and soups with salt prepare at home. Watch out the label of food items to know the quantity of sodium in that.

– Reduce consumption of canned and processed foods. Stay away from snacks such as salted nuts or biscuits. Food with “empty calories” need to be avoided. These foods contain sugar fats and sodium which is not healthy for your body. Keep In mid eating it not much ad not often will be a saviour. Empty calories foods are biscuits, savoury snacks, sweets, cakes, and other confectionaries.

– Drink lots and lots of water. Lack of water in the body may lead to tiredness, constipation or dizziness. You can also choose other drinks such as milk, cordials of fruits, juices with low sugar. In them. In a day drink at least 8 glasses of fluid.

– If you are addicted to alcohol. The intake should be moderate. I will recommend going beyond 17 drinks a week for men and women can enjoy up to 11 for a week. 

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