Monday, 30 September 2013

October 1 The International Day of the Elderly - Age Gracefully

October 1 The International Day of the Elderly - Age Gracefully
India’s elderly face a serious risk for chronic diseases, according to Study on Global Ageing and Adult Health (SAGE) by the World Health Organization (WHO) conducted last year among males and females aged 50 or older.

Almost three in four men aged 50 and above have high risk waist hip ratio or abdominal obesity that greatly increases cardiovascular disease risk, while over four in five women suffer the same.

Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark.

Tips for Eating healthy as you age
•Eat nutrient packed food . Since many seniors aren’t eating as much as they should, the food they must be nutritionally-dense with plenty of fruits, vegetables and whole grainslike multi grain khicdi, porridges, smoothies.

•Enhance aromas and flavors. Appealing foods may help stimulate appetite, especially in someone whose senses of taste and smell aren't what they used to be.

•Encourage healthy snacking. Many seniors don’t like to eat large meals or don't feel hungry enough to eat three full meals a day. One solution is to encourage or plan for several mini-meals throughout the day.

•Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.

•Reduce sodium (salt) to help prevent water retention and high blood pressure.

•Enjoy good fats Reap the rewards of olive oil, avocados, salmon, walnuts, almonds, peanuts, flaxseed, and other monounsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.

•Add fiber. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.

•Avoid “bad” carbs. Found in foods such as white flour, refined sugar, and white rice as they have been stripped of all bran, fiber, and nutrients.

•For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.

•Have Calcium and vitamin D rich diet include milk, its product, chicken, nuts, eggs, sunlight exposure.

•Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose.

•Hydrate well. As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. Some people may need to have their amount of fluids restricted due to medical reasons such as kidney or liver disease. Make sure to check with your doctor.

•Take care of dental problems. Maintaining proper oral health can enhance nutrition and appetite.

•Get help with food preparation.

•Consult your doctor

Eat healthy Stay healthy Age Gracefully

Friday, 27 September 2013

world heart day 2013 Your roadmap to a healthy heart

 World heart day 2013

 Your roadmap to a healthy heart


To mark World Heart Day, the World Heart Federation together with its members is calling on individuals and parents to reduce their own and their family’s risk of heart disease and stroke (CVD) because healthy children lead to healthy adults and healthy adults lead to healthy families and communities.  

Your roadmap to a healthy heart

Most of the major cardiovascular disease risks factors, such as physical inactivity or high blood pressure can be controlled. You can protect your heart with the following  pointers 

Get active
Even 30 minutes of activity a day can help to prevent heart attacks and strokes. Try to make exercise a regular part of your life: use the stairs instead of the lift, get off the bus a few stops earlier and walk the rest of the way.
Stop smoking and protect yourself from tobacco 
Your risk of coronary heart disease will be halved within a year and will return to a normal level over time. Avoid smoke-filled environments: exposure to second-hand smoke significantly increases risk of heart attack. 
Maintain a healthy weight
Limit your salt intake which will help to control your blood pressure and lower your risk of heart disease and stroke.

Know your numbers
Have your blood pressure, cholesterol and glucose levels checked regularly. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease and stroke. High blood cholesterol and glucose levels can also place you at greater risk.
Eat healthy
Eat plenty of fresh fruit and vegetables, a variety of whole grain products, lean meat, fish, peas, beans, lentils, and foods low in saturated fats. Be wary of processed foods, which often contain high levels of salt. Drink lots of water!

Know the warning signs
Heart attacks often manifest themselves differently in women than in men. Learn the warning signs: the sooner assistance is sought, the greater the chances of a full recovery.

Carefully take your medication
Take the medication that your doctor has prescribed

Today we have an opportunity to prevent the future impact of heart disease and stroke by adopting heart-healthy living from childhood and throughout adulthood. Are you ready to take the road to a healthy heart?

 Source :-