FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT
Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 100 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.
Nutritional needs for Ageing population
Ageing is a process, linked with a lot of free radical release in the body. Weak muscles, greying and falling of hair, reduced skin tone, wrinkles, proneness to colds and coughs, and lack of energy are symptoms of oxidation.
Women should be cautious about their diet in old age because menopause reduces the ability to absorb calcium and they are prone to fractures very easily.
- Fill up your plate with colourful veggie and fruits. Two to three servings of vegetables, 1-2 fruits a day will function as antioxidants and prevent constipation.
- Eat 2-3 egg whites in a week – a good source of protein vital for repair of worn out cells and tissues. For vegetarians, paneer & curd made from low fat milk is an ideal alternative.
- Regularising meal pattern with small frequent meals (6-7) in a day aids digestion, absorption and prevents fatigue.
- Wise use of cooking oils such as gingelly oil, groundnut oil, mustard oil and olive oil helps prevent high cholesterol and improves good cholesterol.
- Go for whole grains such as quinoa, finger millet, brown rice, steel cut oats over the white or refined ones.
- Limit processed foods with added preservatives.
- Always carry a few healthy snacks in your bag, to avoid eating out.
- Help yourself with foods rich in Vitamin B12, (fortified cereals), Vitamin D (sunlight, fish & fortified cereals), and potassium (bananas, fenugreek, coconut water) as these nutrients are very vital for the brain, nervous system, reduce risk of fractures and to keep up the electrolyte balance.
- Drink about 8 glasses of water in a day to maintain hydration.
- Be physically active and do at least 150 minutes of moderate aerobic activity such as walking or gardening every week.