Age gracefully with the help of the right food

Age gracefully with the help of the right food





You are what you eat' is an adage one should remember every time you are about to eat. When you eat healthy and stay fit your skin slows down the ageing process. Making antioxidants a part of your daily diet, eating more fibrous and colourful fruits are some of the tips that if followed, can help you age gracefully .

INCLUDE ANTIOXIDANTS IN YOUR DIET
When it comes to repairing damaged cells in your body , you need antioxidants. The damage that our skin suffers daily thanks to the relentless sun rays, the everpresent pollution can be repaired with antioxidants. They also reduce inflammation in the body and restore balance in the system.
Tripti Gupta, lifestyle nutrition consultant says, “Green tea is rich in EGCG (epigallactocatechin gallate), a popular antioxidant known for fighting cancer, cardiovascular conditions and much more.“
Antioxidants can help in increasing the elasticity of your skin.How to do it: Eat berries like blueberries, strawberries, citrus fruits like oranges, mosambi and also leafy green vegetables. You could also have prescribed natural supplement containing antioxidants.

CHOOSE THE RIGHT FATTY ACIDS MAINTAIN A BALANCE BETWEEN OMEGA 3 AND OMEGA 6 FATTY ACIDS:
It is important to maintain a balance between the Omega 3 and Omega 6 fatty acids. This proper balance is required for maintaining cellular health and for reduction of inflammation. Nutritionist and health consultant Karishma Chawla says, “Omega 3 rich foods are avocado, olive oil, salmon, tuna, walnuts, flaxseeds.“
How to do it: You should reduce your intake of foods that are over processed and refined. Avoid tinned and canned food.
Avoid takeaways. It is not tough grilling or boiling food at home.
Salmon, mackerel, sardines eat these oily fish grilled or broiled (don't deep fry) every other day .
Avoid cooking with butter and ghee. Opt for healthier oils like coconut, olive etc...

EATING AT REGULAR INTERVALS AND BALANCING SUGAR LEVELS:
If you keep hungry for longer intervals, excess insulin may be produced and that can lead to ageing and inflammation.Consulting nutritionist and clinical dietitian Pooja Makhija says, “Eating small meals at two to three hour intervals is important.“
How to do it: Your meals should have comprise lean white meats, complex carbohydrates, and antioxidant rich vegetables.
If you are eating at two-hourly breaks your small meals in between the lunch and dinner should have good quality nutritive snacks like par boiled vegetable sticks with hummus etc.Avoid having an excess of coffee and tea.

SUPPORT IMMUNE FUNCTION:
With age, the immune system of the body loses its efficiency and stops working like it would otherwise. When your immune system works well, then the body's natural defenses against all kinds of diseases and illnesses function to full capacity and you are safe from diseases. You need to boost your immunity .
How to do it:
The best way to do it is to make sure that you get at least eight hours of sleep.

EXERCISE EVERY DAY:
If you thought you need to exercise only if you are fat, then you need to think again. Exercising regularly does aid in weight management but it also increases your energy, boosts your immune system and increases bone density .How to do it: Walking for at least 40 minutes daily is important.
Use the staircase at every opportunity you can.
Practice yoga and pilates once or twice a week.
Include weight training in your exercise regime.