GROWING OLD COMFORTABLY
Journalist Caroline Jones writing in the Daily Record suggested that over 55s are less likely to be aware of the links between bad diet, alcohol intake, the increase in obesity and the increased risk of cancer.
Quoting Dr Sarah Brewer of Healthspan she wrote “What you eat now will have a direct effect on how your body copes with getting older and could cut your risk of of developing cancer , heart disease and other serious illnesses. My own experience ( which you will find on my website page “About Me”) bears this out.
Here is a summary of the changes that people over 50 can make to their diets to ensure a more comfortable old age. For my own part, this is good advice for anyone of any age as at Hepburn Hypnotherapy we advocate leading a healthy life style rather than weight loss in itself which will result if needed by looking after what you eat.
1. Cut down on white refined carbs. This means cutting out white bread and pasta and replacing them with wholemeal bread and pasta and brown rice. Oatcakes are also a tasty alternative to bread and biscuits and cakes.
2. Feed yourself more Fibre. Fibre can be found in beans , vegetables, fruits, nuts and whole grains. Introducing these into your diet can control blood sugar levels and lower bad cholesterol and reduce the risk type 2 diabetes.
3. Eat more oily fish such as salmon, mackerel, and fresh tuna. These contain high levels of omega-3 fatty acids which are linked to the lowering the risk of heart disease
and memory loss.
4.Increase your antioxidant intake. Antioxidants are to be found in brightly coloured fruits and vegetables such as strawberries, blackberries, peppers, green leaves and tomatoes. Creating a rainbow platter ( a leafy salad or fruit salad)and eating at least five portions a day can help ward of heart disease, cancer and eye problems.
5. Drink in moderation. Fourteen units per week over three days is regarded as moderate. For more information google, drink gov.scot
6. Diets don’t work in the long term. Especially crash diets. Create a healthy sustainable and enjoyable way of eating using the guidelines in this article.
7. Cut down on salt, sugar and fat in your diet. Cutting out processed or prepared meals which are usually high in these or cooking from scratch will help hugely.
8. Always read food and dink labels as foods and products that are labelled or marketed as heathy are in many cases far from it. Recommended levels by the British Food Standards Agency are, sugar, 3gms per 100 gms; salt 3gms per 100gms; fat 5gms per 100gms.