Almost seventeen million people in Italia are more than 6 decades old and, of these, several million possess exceeded 80: a vast array of citizens with longer and longer your life prospects, in respect to Eurostat data. The recipe to keep healthy even in retirement years is there, and exactly how! The World Wellness Organization offers given crystal clear indications upon its most current and most the latest report about World Confirming on Aging and Health (1). Beginning early to have good practices and to adhere to healthy life-style helps to be aware of the elderly which has a solid wellness patrimony, which is then preserved by planning constant exercise, cultivating sociable relationships and adopting a healthy diet plan, with incredibly reduced levels of animal proteins, refined food and sugar. Beware of these three! Certain foods are foes of a calm aging, so it will be good to learn them and avoid them as much as possible.
Preparing food salt. Excess sodium maintains fluids, marketing hypertension, additionally , it increases the elimination of calcium throughout the urine. Preferable to opt for entire sea salt, which contains significantly less sodium and several trace components, get used to small use, partly replacing with gomasio (which among other things abounds in calcium) and with aromatic herbal products, also generally rich in this mineral and with digestive houses. In addition to salt it is good to lessen (or eliminate) nuts, meat, packaged goods in general, cheese and some drugs and nutritional supplements. Sugar and refined foods They have a excessive glycemic index and hold a greater influx of blood sugar into the bloodstream and then insulin. There is no risk of overweight, overweight and diabetes: insulin increases the acidity in the bone tissue which, on those grounds, releases and loses calcium. Insulin amounts also increase whenever we consume creature protein, in particular those contained in dairy and dairy food.
Pertaining to strong our bones: here are the main foods friendly to healthy and strong bones, within the prevention of brittle bones.
Fiber rich foods: corn, wheat, buckwheat, millet etc, to get the content of calcium, si and other mineral deposits, wholegrain sourdough bread (contains assimilable calcium).
Sesame: the wealthiest of calcium among oil seeds. Prunes: very studied, 8 each day strengthen the bones of menopausal ladies. Legumes: chickpeas, beans, lentils, grass peas, dried peas, lupins, me llaman in the form of milk, tofu, tempeh and miso are excellent types of minerals and vitamins of group B. Like whole grains they have phytoestrogens, which in turn undermine the trophic actions against the bone produced by estrogen during the agricultural age and they are therefore very useful during the perimenopause.
Flax and chia seeds, walnuts, algae and purslane: full of Omega several, they are quite effective in strengthening the bone fragments. For non-vegetarians, there is also seafood: eating anchovies with herring or shrimp with the layer will have a fantastic supply of organic calcium. Retain active Physical exercise has a significant positive effect on health, from distinct points of watch: physical contact form, strength, stamina, balance, overall flexibility, metabolism, strength, but as well mood, concentration, memory, mental health and even sociality. It is essential therefore not to stop and continue to perform some type of activity to exploit these benefits. This may not be necessarily a sport, you may also dance, do gardening or work at home.
Above all, take advantage of small trips to leave the automobile in the car port and walk or drive a bike. With the movement you are doing cardiovascular prevention (heart assault, stroke, etc . ), you can reduce or perhaps eliminate medications for hypertension and diabetes, regulate the amount of good and bad lipid disorders. Compared to non-active people of the same age, effective seniors are much less likely to endure coronary heart disease, hypertonie, heart attack, diabetes mellitus type 2, certain types of tumor. They also work less likelihood of falls or fractures and possess better cognitive functions. Relaxation This type of practice does not have only positive ramifications on mental wellbeing, it is also useful for maintaining physical health insurance and for counteracting the typical annoyances of age. Actually various research have shown that relaxation and meditation exercises positively impact blood pressure, and quality of life. Mindfulness, for example , is known as a technique that is very useful pertaining to the elderly who suffer from depression, panic, loneliness, possibly chronic soreness. Positive results are obtained in insomnia. a
