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 Old
age can be fun and happier if it is healthy, full
of enthusiasm and fit. It is said that " He who has
health has hope and he who has hope has everything".
Therefore it is necessary that as you enter your mid-lives
you learn to take extra care for your body to avoid
chances of physical incapacity and take proper diet
and exercise to lengthen your life and make your lives
fuller, minds happier and bodies more younger.
As you start ageing you will lose:
-
20 percent of your body's water content.
-
60 percent of your ability to taste.
- 35
percent of your ability to pump blood from the
heart.
- About
3 inch in height.
As
far as your health is concerned you become:
-
More susceptible to cold and heat.
- Suffer
from osteoporosis, kidney, bladder problems and
constipation.
- Lose
some mental functioning due to loss of brain neurons
and thus become more forgetful.
Thus
in order to reverse or slow the effects of ageing
all you need to do is have a well-balanced life. You
have to exercise effectively, adopt good eating habits,
quit smoking and drinking and live a happy and healthy
life.
Nutritious food for a healthy life:
For a proper diet food should include protein, vitamins,
minerals and fibre.
Protein: Protein is essential
for building nearly every part of the body-the brain,
bones, heart, muscles and even the blood. It is made
up of 22 amino acids, otherwise known as the 'building
blocks of life'. Adults require 0.75 g of protein
per kg of body weight per day. Protein is found in
foods like fish, eggs, beef, whole wheat, milk, liver,
soya beans, beans, peanuts, brown rice and peas.
Vitamins: Vitamins are
organic compounds that are essential in small amounts
for the growth and development of our body. They act
as enzymes (catalyst) which facilitate many of the
body processes.
Minerals: Our body uses
many minerals such as phosphorus, calcium, and magnesium
for strong teeth and bone; zinc for growth; chromium
for carbohydrate metabolism; and copper and iron for
haemoglobin production.
Fibre: Fibre is the part
of the food, which we consume, that is not digestible.
It helps to move the food through the intestine by
increasing their peristaltic action. Foods containing
fibre are whole grain cereals, fibrous vegetables,
and root vegetables like carrot, beet, turnips and
other leafy vegetables.
Thus your diet should have the combination of all
the nutrients listed above and it should also come
in proper quantity.In your daily diet you should have
the following:
-
Fruits: Have fruits whichever you like 2-4 servings
per day.
- Vegetables
should be consumed at lunch and at dinner not
more than 3-5 servings per day.
- Grain
products like bread, chapati, rice 6-11 servings
per day.
- Meat,
source of protein should be consumed 2-3 servings
per day.
- Milk
one glass per day.
Physical
fitness for energy
Physical fitness is essential for a healthy and happy
life. Exercise helps you in this age in many ways.
A person who has been exercising regularly will look
and feel younger than a person who has not been exercising.
But that doesn't mean you cant exercise and look young.
You can start exercising and can slow or reverse ageing
and look and feel much younger. Therefore make it
a point to exercise 30 minutes every day for a better
and healthy life. You can swim, jog, do brisk-walking,
play your favourite sport, and go to a gym, cycle
or go in for yoga.
Following are a few exercises, which you can include
in your fitness program:
-
For strengthening chest muscles and triceps do
press-ups. If you are unable to do regular press-ups
then you can do it by keeping your knees on the
floor or by pushing away from the wall.
- For
biceps-lie on the floor. Then bend your legs and
keep your feet flat on the floor. Lock your hands
behind your thighs and pull your head and shoulder
upto your knees.
- For
upper leg muscles-hold on to a table and do a
one-legged half-knee bend or do the exercise with
both legs.
- For
lower leg muscles-hold on to a table and then
rise up on your toes. Do this exercise one leg
at a time.
- Relax
and massage your muscles after you finish exercising.
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