We all age, and until somebody finds a cure for it, it is inevitable.
Yes, we age but the desire to look and feel young always stays with us, and we can keep being beautiful and healthy despite the aging process if we just pay attention to a few everyday things and adopt some healthy habits. We can stay vibrant no matter the age and the secret to that is not a secret at all. It sits right in front of our noses and it’s as simple as it gets. Keep reading and let this blog be your woman’s guide through maintaining your health and “young vibrations” no matter the age.
First Steps – a Woman’s Guide to Healthy Nutrition
First of all, stop dieting. Diets that include big caloric restrictions and the famous yo-yo dieting are of no use. Your diet should make your body feel nourished and appreciated at all levels. When you are good to your body it will return the favour. All that you need to do is make healthy food choices and stay active. As simple as that.
Bring in the nutrients
All nutrients are important but a few stick out of the bunch.
Vitamin D and Calcium
The risk of developing bone disease comes with age and it’s more common in women than men. This is where Calcium and vitamin D come in, working together to improve our bone health.
- Calcium – needed for the growth and maintenance of bones.
- Vitamin D – helps with adequate calcium absorption.
As we all know, the best sources of calcium are dairy products, but if you can’t tolerate it there are other choices out there like:
- dark greens (kale, spinach)
- fish you eat with bones like sardines
- fortified orange juice, plant milk, and cereals
Except for sun exposure that we all need to be careful with, vitamin D can also be obtained from foods like salmon, herrings, sardines, egg yolks, mushrooms, fortified plant milk, and cereals.
Vitamin B12
You must have heard that low B12 levels are associated with poorer memory and cognition.
This is because B12 is essential for the proper function of the brain. Forgetfulness, brain fog, and lack of concentration are some issues that may occur more frequently as we get older. Our brains are hungry for B12 our whole lives, but at a certain age, our nutrient absorption starts to decrease, and then we need it even more.
The best sources are:
- eggs
- milk
- lean meats and fish,
- fortified foods like cereals and grains
- nutritional yeasts.
There are some trace amounts in broccoli, asparagus, mung bean (sprouted), and fermented Korean vegetables- kimchi.
Healthy fats
The biggest mistake we make is cutting out fats to be healthier.
Yes, some fats are bad, but not all of them. Is all about cutting off the bad and replacing it with the good.
Trans fats are the bad ones, and should be avoided.
Sources of trans fats are:
- margarine
- fried foods
- baked goods like cookies and pastries
- microwave popcorn and crackers
Saturated fats can be considered to be also on the bad side but it can be totally okay when their intake is low. Most saturated fats are animal fats. They’re found in:
- beef, pork, lamb, dark chicken meat, poultry skin and lard
- high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
Mostly trans fats and some saturated fats can increase bad cholesterol and their intake may also lead to an increased risk of systemic inflammation. This inflammation may lead to the development of heart disease, diabetes, and stroke.
Instead of the fats above, choose more monounsaturated and polyunsaturated fats. Their sources are:
- olive oil
- avocados
- nuts like almonds, cashews, pecans, and peanuts
- peanut and almond butter
Eating foods that contain healthy fats can improve your blood cholesterol level and decrease your risk for cardiovascular disease. Certain types of these fats, called omega-3 fatty and omega- 6 fatty acids may decrease the risk of coronary disease and help lower blood pressure.
Sources of omega 3 are :
- salmon
- herring
- sardines
- trout
- walnuts
- flaxseeds
- chia seeds
- canola oil
Sources of omega-6 are:
- tofu
- roasted soybeans and soy
- nut butter
- walnuts
- seeds (sunflower seeds, pumpkin seeds, sesame seeds)
- vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)
Fiber
If your gut is healthy you will be much happier and healthier. Fiber help our body regulate the use of sugars, and with keeping hunger and blood sugar in check. Fiber also helps with the reduction of heart disease, diabetes, constipation, and other gut issues development.
Good sources of fiber are:
- beans
- lentils
- whole grains
- nuts
- oatmeal
- fresh fruits and veggies
Go for the colours
When speaking of plant foods, colourful fruits and vegetables are full of antioxidants. Antioxidants fight free radicals (unstable atoms) and can prevent or decrease oxidative damage caused by them (damage of cells and DNA).
Some of the antioxidants are:
- β-carotene – found in sweet potatoes, carrots, dark leafy greens, squash, cantaloupe, romaine lettuce, and red bell peppers.
- Vitamin C – in citrus fruits, strawberries, green and red peppers, broccoli, etc.
- Vitamin E – in vegetable oils, nuts, and seeds like almonds, peanuts, sunflower seeds, and hazelnuts, broccoli, and spinach.
Proteins
Take care of your muscle mass by proper protein intake and physical activity.The loss of muscle mass is something that happens to all of us as we age and tend to do more sitting than walking. Eating enough protein can reduce the impact of muscle wasting and it doesn’t need to be all about the meat. There are other sources of protein besides meat, like
- quinoa
- eggs
- nuts
- dairy,
- variety of seeds and beans
Stay Active
Healthy eating goes hand in hand with physical activity. One can have some benefits but cannot show great results without the other. Before you start exercising you should consult with your doctor if you have some chronic conditions and diseases. Staying healthy doesn’t mean you have to sweat it all out in the gym, and there are a few examples of what you can do to stay in shape.
Aerobic
Walking, jogging, jumping rope, swimming, and dance exercises are good choices.
Stretching exercises
These are the ones that can help you maintain flexibility and motion in joints. Yoga and Pilates are a great choice when it comes to increasing stability.
Make it a part of your daily routine. You don’t need to do yoga every day, but you can go for a walk or use the stairs instead of an elevator. There is no reason to stop playing tennis or go to similar activities because your age is not the same as when you started it. You can still enjoy yourself, just learn to know your limits! There is no need to push too hard.
Final Words
In the end, we are all different and our needs are individual. Some will decide to play golf while others go to yoga. But the things we have in common are wanting to stay healthy and to feel young and energized. Parallelo Health can help with that, and answer any questions you may have about health and wellbeing. Let Parallelo Health be your one-stop source of top notch information regarding your health and wellbeing!
If you have any questions, write a comment below, or contact us directly via the contact page.
