Are you taking food supplements? Why?
If you answer “To stay healthy,” then you are off the mark.
I take Kirkland’s Mature Multi because my daughter insists that I should (and pays for it, too). Otherwise, I would go with Dr. Donald McCormick, Ph.D. and Emory University professor emeritus of biochemistry who said, “A lot of money is wasted in providing unnecessary supplements to millions of people who don’t need them.”
This is after Emory University’s study showing that practically half of people 65 and above are taking supplements aside from the daily nutrition they get from the food they eat.
If you are one of them, it is about time you re-think your strategy of staying healthy. You can still achieve your goal supplement free through these.
1. Eat healthily:
Your body goes through drastic changes as you age. One of these is the slowing down of your metabolism. It means your body could no longer digest food as fast as it used to.
To remedy this situation, you must eat more easily digestible foods so they can be transformed into useful energy your body needs.
Doing otherwise will result in the pile up of undigested food which will lodge somewhere, i.e., face, arms, legs waist, as ugly fats.
To eat healthily, consult your doctor or nutritionist on what should go you’re your diet.
o Fruits:
They are heavy in sugars as well as vitamins and nutrients.
Citrus fruits like grapefruit, oranges, and limes are high in Vitamin C, while dark fruits like berries, pomegranates, and cherries are high in anti-oxidants.
Bananas, plums, and prunes are high in potassium for strength and proper cell functioning.
They also slow down aging by eliminating toxins from your body.
o Vegetables:
Leafy green vegetables like kale, spinach, and arugula are rich in vitamin B (folic) acid, which is good against anemia and deterioration of nerve functions.
And they are delicious, too.
o Dairy:
Dairy, such as milk, cheese, and yogurt, is full of calcium, which is necessary for building and maintaining strong bones, preventing bone embrittlement.
You can use nut milk if you are lactose intolerant. They are also calcium-rich.
Avoid unpasteurized dairy because they might contain harmful microbes such as the ecoli bacteria.
o Grains and Beans:
Grains and beans are high in fibers which are very important especially if you have digestive system problems.
They help prevent irregular bowel movements that could develop into unhealthy complications, like colon cancer.
2. Drink lots of water:
Old age also decreases your body’s water-carrying capacity making you prone to dehydration – one of the major causes of emergency admittance among seniors. It is associated with high mortality rates among the age group.
Avoid dehydration by drinking at least eight, 8-oz glasses of water daily (about 3 liters) a day.
Soda, coffee, or tea is no substitute for water as they can affect your body one way of the other. Even herbal tea cannot substitute water.
Should you feel like taking fruit juice, make your own, not any of those you get from the grocery which is full of sugar and other preservatives.
3. Exercise:
According to WebMD, only one in four seniors, aged between 65 and 74 exercise regularly for a variety of reasons like they are too old, or out of shape, or just plain lazy to stretch their muscles.
Exercise is always good regardless of age. It is a necessity as you age.
It makes you feel stronger, happier and more enthusiastic about life. It also prevents loss of bone density, improves balance and coordination, boosts your memory, and minimizes the occurrence of chronic conditions, like asthma.
Pick a less vigorous exercise routine to avoid over-exertion. For example, 30 min/per day of brisk walking, biking or tai-chi is good enough to flex your muscles and joints and strengthen your cardiovascular system.
4. Get enough sleep:
There is no standard number of hours per night, but six to seven hours of uninterrupted sleep at night will be good for you.
It is enough to give your body and mind that much-needed rest; it rejuvenates you and primes you up for next day’s activities.
Take mid-day naps as well. They have been proven beneficial for seniors like you.
5. Find a balance between mind, body, and soul:
We are all made up of body, mind, and soul. They are inseparable. They go where you go, and do what you do. And you must give each their fair share of attention and care.
You can do that by eating healthy, living healthy and thinking healthy.
You cannot favor one over the other without offsetting your inner balance. Without balance, you will suffer from any of the physical and mental changes that come with aging.
According to Leanne Beattie, 15 to 50% of seniors are suffering either from poor nutrition or malnutrition, while others are having sedentary lifestyles.
Together they contribute to the health and wellness problems among people 65 and above and consume third of their monthly budgets.
It doesn’t have to be that way. As a retiree, you are supposed to be enjoying life not spending your time with your doctors and your money on expensive drugs for your medical conditions.
By changing your lifestyle and a few minutes a day of working up a sweat, you can live a healthy and happy life supplement free.