The World Health Organization defines healthy aging as “the process of development and maintenance of functional capacity that allows well -being in advanced age.” Healthy aging is a continuous process of collecting opportunities to improve and maintain mental and physical health and quality of life.
With aging comes degenerative changes such as bone loss, memory loss, weakening of the digestive system, weakening of their senses, losing elasticity of their skin, weight gain and non -communicable diseases such as diabetes, hypertension and heart disorders. To age healthy, it is extremely important to take care of what he eats because as we age, metabolism slows down and calorie requirements decrease, but nutrient requirements remain the same.
In an interview with HT Lifestyle, Ruchika Jain, chief dietitian at the Fortis Hospital in the Vasant Kunj in Delhi, revealed: “A balanced diet that contains a sufficient number of fruits and vegetables and whole grains gives us a good amount of fiber that is Very good to control weight and cholesterol. It is also considered cardioprotective and friendly with the heart. With regard to age, as age increases, we need to take a high fiber diet to help us control diabetes, weight problems, cholesterol problems and heart problems. “
He added: “Eating a balanced diet with all food groups: whole grains, enough fruits, vegetables and salads will protect it from various chronic diseases and lifestyle disorders as it ages and we must also include healthy fats such as good sources of Omega-tres, such as almonds, nuts and low fats in fat. Avoid trans fats and junk food such as processed foods and packaged foods. Instead, junk food should be avoided, comprehensive foods can be included in your daily diet and raw salads should be included. As we age, our metabolism also decreases. Therefore, to improve metabolism, regular physical activity with small frequent meals and not have very heavy meals will also help. ”
She stressed that fruits and vegetables are loaded with several phytonutrients, several vitamins and minerals such as vitamin C, vitamin A, luteine, zeaxantine, xanthine and allicin. They have anti -cancer properties, as well as anti -aging properties and act as free radical elimination properties that help us with healthy aging.
To affirm that eating a healthy and balanced Indian diet is very important in which you have control over the size of the portion while obtaining the entire posthan (nutrition), Dr. Meghana Pasi, nutrition consultant in Mythali, Arogya World, advised: