2023-05-28 02:38:41
In the face of aging, it is of great importance to obtain the necessary nutrients to maintain good health and avoid health complications, according to the experts at Medline Plus, US National Library of Medicine website.
For this reason, they explain that “it is important to have a well-balanced diet with enough calcium. Women need to be particularly careful to get enough calcium and vitamin D as they age. Postmenopausal women and men over the age of 70 should take 1,200 mg of calcium and 800 international units (IU) of vitamin D daily.
Calcium is of great importance to reduce the risk of osteoporosis, a disease that makes bones brittle and with which falls and fractures can occur. For its part, vitamin D is key for the human body to absorb calcium.
In addition to eating a healthy diet, exercising regularly is also a key tool in combating the effects of aging.
“Exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate exercise program can maintain strength, balance, and flexibility. Exercise helps bones stay strong,” adds Medline Plus.
To perform physical activity it is not mandatory to attend a sports center or a gym. The World Health Organization (WHO) explains that this term refers to “any bodily movement produced by skeletal muscles, with the consequent consumption of energy. Physical activity refers to all movement, even during leisure time, to get to and from certain places, or as part of a person’s work. Physical activity, both moderate and intense, improves health.
The six best foods to slow down the aging process
Low collagen levels and lack of rest, as well as diet, among other factors, can considerably accelerate this process. Precisely, diet plays a determining role in the advancement of aging. A diet that includes healthy foods is key not only to prevent the signs generated by the years from appearing, but also to extend life.
These are six foods that should not be missing:
Nuts help to have a balanced diet and are rich in omega-3 fatty acids, beneficial for cardiovascular health, as they are good fats that prevent the formation of plaques in the arteries.
portal information body mind indicates that walnuts are the ones that provide the most this type of fat, which have an anti-inflammatory action. These foods are a source of protein and minerals. “They can be somewhat indigestible, but if they are soaked overnight, antinutrients are eliminated and their benefits are multiplied,” specifies the publication written by dietitian and nutritionist Martina Ferrer. The recommendation is to consume five to seven each day.
They are essential ingredients of the Mediterranean diet and in the vegetable diet they are essential to achieve a sufficient protein intake for the body. body mind indicates that these foods have one of the most balanced nutritional profiles, as they provide both slow-absorbing carbohydrates (the most recommended), as well as protein, as well as fiber and a little fat.
Additionally, they are rich in micronutrients such as minerals and B vitamins, as well as antioxidant polyphenols. These are products with a significant content of resistant starch and soluble fibers that feed intestinal bacteria that are good for the body.
For every 20 grams of legumes added to daily consumption, the mortality rate falls by 7%, according to a study carried out by the University of Leeds (United Kingdom), which indicates that they are products that help people live longer. .
Fruit consumption not only helps maintain skin in better condition, but also prevents various diseases such as heart disease, cancer, diabetes and obesity.. The World Health Organization (WHO) recommends consuming at least 400 grams daily to obtain its nutritional benefits.
Like fruits, vegetables are characterized by their contribution of fiber, minerals and vitamins, they have a low caloric intake, are fat-free and contribute phytochemical components that offer antioxidant action such as carotenoids, lycopene, flavonoids.
According to the Food and Agriculture Organization of the United Nations (FAO), both vegetables and fruits can help prevent all forms of malnutritionamong them, malnutrition, micronutrient deficiency, overweight and obesity and reduce the risk of non-communicable diseases, so its consumption favors not only health but also delays the aging process and lengthens the life of people.
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