Old age is inevitable, it’s a constant. What is not inevitable is the way you age – because you can age unaffected by a myriad ailments, and mature into old age fitter, happier and healthier. As the years catch up with you, and you want to enjoy life, staying healthy and fit is paramount.

An active lifestyle, regular exercise, good eating habits – all means you have more energy, be more self-reliant and maintain your independence. What’s more, exercise and a healthy lifestyle is good for your body and brain – while also being good for you mentally, psychologically and emotionally.

Exercise improves strength, stability, stamina and emotional well-being

Participating in a sporting activity, going to the gym, walking and running – all help to improve many aspects of your life. Sports will help you to manage many old age problems, better,  while also boosting your quality of life.

Reducing the risk of diabetes through exercise

Exercising regularly does help to increase the levels of glucose tolerance in older adults - thus reducing the risk of getting diabetes in later life. The undeniable impact of moderate exercise is even more obvious in older people who already have diabetes. The study concluded that moderate intensity aerobic exercise has a positive effect in lowering blood sugar levels.

Low intensity exercise lowers blood pressure

Exercise goes a long way towards reducing blood pressure levels in seniors who are already on BP medication. A recent study has definitively confirmed this hypothesis when two groups of 70+ year olds were tested. Blood pressure decreased significantly after three months of training and the blood pressure of all participants stabilized at a significantly lower level, by the end of the nine months in the training group, whereas no significant changes in blood pressure were found in the control group.

10 foods that could slow down aging

• Blueberries: These juicy blue spheres are rich in antioxidants called flavonoids which combat free radicals and inflammation. Munching on blueberries can help keep inflammation in check as well as keep your metabolism running smoothly.
• Green tea: This tea is the ultimate weight loss enabler and the perfect way to boost your metabolism. That’s because the tea leaves contain catechins called epigallocatechin gallate, or EGCG. 
• Dark chocolate: Heart-healthy dark chocolate can prevent weight gain, lower blood sugar, and combat insulin resistance and inflammation.
• Turmeric: Thanks to turmeric’s main antioxidant, curcumin, the spice has some seriously magical anti-inflammatory properties. In addition to maintaining a youthful metabolism, turmeric can also help prevent cognitive decline, liver damage, heart disease, and the effects of arthritis. See: you don’t have to cut calories like crazy.
• Whole eggs: Eggs are jam-packed with protein, which helps build lean muscle to keep your metabolism revving. While the whites are filled with muscle-building macro, the egg’s orangey centre contains health-boosting, anti-inflammation vitamin D as well as fat-blasting choline.
• Olive oil: Due to its high phenol content, just two tablespoons of EVOO a day could significantly decrease systolic blood pressure in less than a month. Research shows that people who consume olive oil daily reaped the benefits of more serotonin, the happy hormone, than folks who ate other types of fats.
• Yogurt: A well-functioning gut is essential to fighting inflammation and keeping your metabolism in check because probiotics help produce beneficial microbes that break down foods and also help you lose kilos .
• Nuts: Most nuts have a high magnesium content, but pumpkin seeds and almonds have the most. Magnesium is essential for helping bodies cope with stress. Nuts are also rich in mood-boosting selenium, tryptophan (the amino acid needed for serotonin production), and omega-3 fatty acids to help you look and feel your best.
• Red peppers: Just one cup of red peppers contains over three times the recommended daily intake of vitamin C? This nutrient fights off free radicals and stress hormones.
• Rice: Munching on high-glycaemic carbs, such as  jasmine rice or even rice cereal, just four hours before bedtime can slash the time it takes for you to fall asleep in half - compared to eating a low GI food. High-glycaemic carbs increase insulin and blood sugar levels quickly - increasing the tryptophan in our blood, thus helping you fall asleep, quicker. Treat yourself to some cereal and milk before bed, but just make sure it’s skim because whole milk takes longer to digest.
  

BY THIYAGARAJAN VELAYUTHAM, FOUNDER, IHHC | MAY 18TH, 2018