AtHomeWithGloriaHunnifordOctober2016 - 108

▲ FOOD AND NUTRITION salt. 'If you eat a lot of salt, this can aggravate the thinning of your bones as you age,' says Azmina. Managing your weight is also important. Older people - as well as all other ages - are gaining weight. A study by the University of Glasgow that looked at data comparing national health surveys in the periods 1994-7 and 2008-10 found the number of people with a body mass index greater than 30 - considered 'obese' - increased by 5% to 15% on average, reaching a peak at age 60-70 with up to 38% being obese. Weight is harder to lose as we get older because we may have a little less energy, and less mobility, while hypothyroid disorders are also more common. Women gain on average between 2lb and 5lb during the menopause period. Managing weight as you get older can give your health a positive boost: 'Losing just 10% of your current weight can benefit blood pressure, cholesterol levels, and reduce your risk FOR HEALTHY CARBS of conditions like IN FRUIT, AVOID heart disease and Type 2 TROPICAL FRUIT AND diabetes,' says Azmina. GO FOR BERRIES, But this is not the CHERRIES, APPLES, time for quick-fix diets. PLUMS AND PEARS. 'Eat a variety of foods ALCOHOL CAN BRING ON HOT FLUSHES, SO DRINK IN MODERATION Good fruit AVOID CAFFEINE, CHOOSE HERBAL DRINKS INSTEAD in healthy portion sizes,' says Azmina. Kate Percy agrees: 'Don't cut out food groups. Focus on good and varied sources of protein, such as eggs, lean meat, fish and pulses with every meal. Opt for slow-release healthy carbs, such as sweet potatoes, couscous, quinoa and wholegrains.' Azmina adds: 'At meal times, fill your plate with a variety of natural colours - this indicates a range of antioxidant vitamins and minerals.' Fibre is also important. 'Soluble fibre found in oats can help keep your cholesterol levels in check, and insoluble fibre from high-fibre bran-based breakfast cereals can help to prevent constipation,' says Azmina. DRINK CORRECTLY Hydration is also more of a priority as you age. The British Nutrition Foundation says that older people are vulnerable to dehydration due to 'physiological changes, such as a reduced sensation of thirst, and reduced renal function'. 'The likelihood of dehydration may be exacerbated by medications, 108 | NOVEMBER 2016 TOP TIP Make sure you get enough magnesium in your diet to keep your bowels regular. including diuretics and laxatives. Most importantly, incontinence predisposes people to dehydration as they may limit their fluid intake.' Azmina says: 'Not getting enough fluid can provoke dizzy spells, loss of concentration and urinary tract infections, and could lead to kidney problems in later life.' Focus on water, herbal and fruit teas, and avoid too much caffeine, says Kate. And by all means enjoy a few glasses of wine, but be aware that too much alcohol can, according to Maryon, 'knock nutrients sideways' by impeding absorption. And there's some evidence that as alcohol increases blood vessel dilation, it may lead to hot flushes. SMALL STEPS FOR A BETTER LIFE The golden years can be healthy and happy with some simple adjustments. In her book, The Natural Menopause Plan (£12.99, Watkins Publishing), Maryon cites her Midlife Survey, which found that women experience far fewer aches and pains if they meet the health targets of five fruit and vegetables a day, two servings of oily fish a week, regular exercise, no smoking and no more than 14 units of alcohol per week.

Table of Contents for the Digital Edition of AtHomeWithGloriaHunnifordOctober2016

AtHomeWithGloriaHunnifordOctober2016 - 1
AtHomeWithGloriaHunnifordOctober2016 - 2
AtHomeWithGloriaHunnifordOctober2016 - 3
AtHomeWithGloriaHunnifordOctober2016 - 4
AtHomeWithGloriaHunnifordOctober2016 - 5
AtHomeWithGloriaHunnifordOctober2016 - 6
AtHomeWithGloriaHunnifordOctober2016 - 7
AtHomeWithGloriaHunnifordOctober2016 - 8
AtHomeWithGloriaHunnifordOctober2016 - 9
AtHomeWithGloriaHunnifordOctober2016 - 10
AtHomeWithGloriaHunnifordOctober2016 - 11
AtHomeWithGloriaHunnifordOctober2016 - 12
AtHomeWithGloriaHunnifordOctober2016 - 13
AtHomeWithGloriaHunnifordOctober2016 - 14
AtHomeWithGloriaHunnifordOctober2016 - 15
AtHomeWithGloriaHunnifordOctober2016 - 16
AtHomeWithGloriaHunnifordOctober2016 - 17
AtHomeWithGloriaHunnifordOctober2016 - 18
AtHomeWithGloriaHunnifordOctober2016 - 19
AtHomeWithGloriaHunnifordOctober2016 - 20
AtHomeWithGloriaHunnifordOctober2016 - 21
AtHomeWithGloriaHunnifordOctober2016 - 22
AtHomeWithGloriaHunnifordOctober2016 - 23
AtHomeWithGloriaHunnifordOctober2016 - 24
AtHomeWithGloriaHunnifordOctober2016 - 25
AtHomeWithGloriaHunnifordOctober2016 - 26
AtHomeWithGloriaHunnifordOctober2016 - 27
AtHomeWithGloriaHunnifordOctober2016 - 28
AtHomeWithGloriaHunnifordOctober2016 - 29
AtHomeWithGloriaHunnifordOctober2016 - 30
AtHomeWithGloriaHunnifordOctober2016 - 31
AtHomeWithGloriaHunnifordOctober2016 - 32
AtHomeWithGloriaHunnifordOctober2016 - 33
AtHomeWithGloriaHunnifordOctober2016 - 34
AtHomeWithGloriaHunnifordOctober2016 - 35
AtHomeWithGloriaHunnifordOctober2016 - 36
AtHomeWithGloriaHunnifordOctober2016 - 37
AtHomeWithGloriaHunnifordOctober2016 - 38
AtHomeWithGloriaHunnifordOctober2016 - 39
AtHomeWithGloriaHunnifordOctober2016 - 40
AtHomeWithGloriaHunnifordOctober2016 - 41
AtHomeWithGloriaHunnifordOctober2016 - 42
AtHomeWithGloriaHunnifordOctober2016 - 43
AtHomeWithGloriaHunnifordOctober2016 - 44
AtHomeWithGloriaHunnifordOctober2016 - 45
AtHomeWithGloriaHunnifordOctober2016 - 46
AtHomeWithGloriaHunnifordOctober2016 - 47
AtHomeWithGloriaHunnifordOctober2016 - 48
AtHomeWithGloriaHunnifordOctober2016 - 49
AtHomeWithGloriaHunnifordOctober2016 - 50
AtHomeWithGloriaHunnifordOctober2016 - 51
AtHomeWithGloriaHunnifordOctober2016 - 52
AtHomeWithGloriaHunnifordOctober2016 - 53
AtHomeWithGloriaHunnifordOctober2016 - 54
AtHomeWithGloriaHunnifordOctober2016 - 55
AtHomeWithGloriaHunnifordOctober2016 - 56
AtHomeWithGloriaHunnifordOctober2016 - 57
AtHomeWithGloriaHunnifordOctober2016 - 58
AtHomeWithGloriaHunnifordOctober2016 - 59
AtHomeWithGloriaHunnifordOctober2016 - 60
AtHomeWithGloriaHunnifordOctober2016 - 61
AtHomeWithGloriaHunnifordOctober2016 - 62
AtHomeWithGloriaHunnifordOctober2016 - 63
AtHomeWithGloriaHunnifordOctober2016 - 64
AtHomeWithGloriaHunnifordOctober2016 - 65
AtHomeWithGloriaHunnifordOctober2016 - 66
AtHomeWithGloriaHunnifordOctober2016 - 67
AtHomeWithGloriaHunnifordOctober2016 - 68
AtHomeWithGloriaHunnifordOctober2016 - 69
AtHomeWithGloriaHunnifordOctober2016 - 70
AtHomeWithGloriaHunnifordOctober2016 - 71
AtHomeWithGloriaHunnifordOctober2016 - 72
AtHomeWithGloriaHunnifordOctober2016 - 73
AtHomeWithGloriaHunnifordOctober2016 - 74
AtHomeWithGloriaHunnifordOctober2016 - 75
AtHomeWithGloriaHunnifordOctober2016 - 76
AtHomeWithGloriaHunnifordOctober2016 - 77
AtHomeWithGloriaHunnifordOctober2016 - 78
AtHomeWithGloriaHunnifordOctober2016 - 79
AtHomeWithGloriaHunnifordOctober2016 - 80
AtHomeWithGloriaHunnifordOctober2016 - 81
AtHomeWithGloriaHunnifordOctober2016 - 82
AtHomeWithGloriaHunnifordOctober2016 - 83
AtHomeWithGloriaHunnifordOctober2016 - 84
AtHomeWithGloriaHunnifordOctober2016 - 85
AtHomeWithGloriaHunnifordOctober2016 - 86
AtHomeWithGloriaHunnifordOctober2016 - 87
AtHomeWithGloriaHunnifordOctober2016 - 88
AtHomeWithGloriaHunnifordOctober2016 - 89
AtHomeWithGloriaHunnifordOctober2016 - 90
AtHomeWithGloriaHunnifordOctober2016 - 91
AtHomeWithGloriaHunnifordOctober2016 - 92
AtHomeWithGloriaHunnifordOctober2016 - 93
AtHomeWithGloriaHunnifordOctober2016 - 94
AtHomeWithGloriaHunnifordOctober2016 - 95
AtHomeWithGloriaHunnifordOctober2016 - 96
AtHomeWithGloriaHunnifordOctober2016 - 97
AtHomeWithGloriaHunnifordOctober2016 - 98
AtHomeWithGloriaHunnifordOctober2016 - 99
AtHomeWithGloriaHunnifordOctober2016 - 100
AtHomeWithGloriaHunnifordOctober2016 - 101
AtHomeWithGloriaHunnifordOctober2016 - 102
AtHomeWithGloriaHunnifordOctober2016 - 103
AtHomeWithGloriaHunnifordOctober2016 - 104
AtHomeWithGloriaHunnifordOctober2016 - 105
AtHomeWithGloriaHunnifordOctober2016 - 106
AtHomeWithGloriaHunnifordOctober2016 - 107
AtHomeWithGloriaHunnifordOctober2016 - 108
AtHomeWithGloriaHunnifordOctober2016 - 109
AtHomeWithGloriaHunnifordOctober2016 - 110
AtHomeWithGloriaHunnifordOctober2016 - 111
AtHomeWithGloriaHunnifordOctober2016 - 112
AtHomeWithGloriaHunnifordOctober2016 - 113
AtHomeWithGloriaHunnifordOctober2016 - 114
AtHomeWithGloriaHunnifordOctober2016 - 115
AtHomeWithGloriaHunnifordOctober2016 - 116
AtHomeWithGloriaHunnifordOctober2016 - 117
AtHomeWithGloriaHunnifordOctober2016 - 118
AtHomeWithGloriaHunnifordOctober2016 - 119
AtHomeWithGloriaHunnifordOctober2016 - 120
AtHomeWithGloriaHunnifordOctober2016 - 121
AtHomeWithGloriaHunnifordOctober2016 - 122
AtHomeWithGloriaHunnifordOctober2016 - 123
AtHomeWithGloriaHunnifordOctober2016 - 124
AtHomeWithGloriaHunnifordOctober2016 - 125
AtHomeWithGloriaHunnifordOctober2016 - 126
AtHomeWithGloriaHunnifordOctober2016 - 127
AtHomeWithGloriaHunnifordOctober2016 - 128
AtHomeWithGloriaHunnifordOctober2016 - 129
AtHomeWithGloriaHunnifordOctober2016 - 130
AtHomeWithGloriaHunnifordOctober2016 - 131
AtHomeWithGloriaHunnifordOctober2016 - 132
AtHomeWithGloriaHunnifordOctober2016 - 133
AtHomeWithGloriaHunnifordOctober2016 - 134
AtHomeWithGloriaHunnifordOctober2016 - 135
AtHomeWithGloriaHunnifordOctober2016 - 136
AtHomeWithGloriaHunnifordOctober2016 - 137
AtHomeWithGloriaHunnifordOctober2016 - 138
AtHomeWithGloriaHunnifordOctober2016 - 139
AtHomeWithGloriaHunnifordOctober2016 - 140
AtHomeWithGloriaHunnifordOctober2016 - 141
AtHomeWithGloriaHunnifordOctober2016 - 142
AtHomeWithGloriaHunnifordOctober2016 - 143
AtHomeWithGloriaHunnifordOctober2016 - 144
AtHomeWithGloriaHunnifordOctober2016 - 145
AtHomeWithGloriaHunnifordOctober2016 - 146
AtHomeWithGloriaHunnifordOctober2016 - 147
AtHomeWithGloriaHunnifordOctober2016 - 148
AtHomeWithGloriaHunnifordOctober2016 - 149
AtHomeWithGloriaHunnifordOctober2016 - 150
AtHomeWithGloriaHunnifordOctober2016 - 151
AtHomeWithGloriaHunnifordOctober2016 - 152
AtHomeWithGloriaHunnifordOctober2016 - 153
AtHomeWithGloriaHunnifordOctober2016 - 154
AtHomeWithGloriaHunnifordOctober2016 - 155
AtHomeWithGloriaHunnifordOctober2016 - 156
AtHomeWithGloriaHunnifordOctober2016 - 157
AtHomeWithGloriaHunnifordOctober2016 - 158
AtHomeWithGloriaHunnifordOctober2016 - 159
AtHomeWithGloriaHunnifordOctober2016 - 160
AtHomeWithGloriaHunnifordOctober2016 - 161
AtHomeWithGloriaHunnifordOctober2016 - 162
AtHomeWithGloriaHunnifordOctober2016 - 163
AtHomeWithGloriaHunnifordOctober2016 - 164
AtHomeWithGloriaHunnifordOctober2016 - 165
AtHomeWithGloriaHunnifordOctober2016 - 166
AtHomeWithGloriaHunnifordOctober2016 - 167
AtHomeWithGloriaHunnifordOctober2016 - 168
AtHomeWithGloriaHunnifordOctober2016 - 169
AtHomeWithGloriaHunnifordOctober2016 - 170
AtHomeWithGloriaHunnifordOctober2016 - 171
AtHomeWithGloriaHunnifordOctober2016 - 172
AtHomeWithGloriaHunnifordOctober2016 - 173
AtHomeWithGloriaHunnifordOctober2016 - 174
AtHomeWithGloriaHunnifordOctober2016 - 175
AtHomeWithGloriaHunnifordOctober2016 - 176
AtHomeWithGloriaHunnifordOctober2016 - 177
AtHomeWithGloriaHunnifordOctober2016 - 178
AtHomeWithGloriaHunnifordOctober2016 - 179
AtHomeWithGloriaHunnifordOctober2016 - 180
AtHomeWithGloriaHunnifordOctober2016 - 181
AtHomeWithGloriaHunnifordOctober2016 - 182
AtHomeWithGloriaHunnifordOctober2016 - 183
AtHomeWithGloriaHunnifordOctober2016 - 184
AtHomeWithGloriaHunnifordOctober2016 - 185
AtHomeWithGloriaHunnifordOctober2016 - 186
AtHomeWithGloriaHunnifordOctober2016 - 187
AtHomeWithGloriaHunnifordOctober2016 - 188
https://europe.nxtbook.com/emp/AtHome/yourbusiness2021
https://europe.nxtbook.com/emp/AtHome/athomewithchrisjessen2018
https://europe.nxtbook.com/emp/AtHome/athomewithsarahbeenyautumn2017
https://europe.nxtbook.com/emp/AtHome/athomewithlorrainekelly2017
https://europe.nxtbook.com/emp/AtHome/athomeparentingwithJoFrost2017
https://europe.nxtbook.com/emp/AtHome/SarahBeenySpring2017
https://europe.nxtbook.com/emp/AtHome/AskTheDoctorWithDrJessenFebruary2017
https://europe.nxtbook.com/emp/AtHome/AtHomeWithTessDaly2016
https://europe.nxtbook.com/emp/Careers/YourBusinessWithJamesCaan2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithGloriaHunnifordOctober2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithSarahBeenyAutumn2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithLorraineKelly2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithJoFrostJune2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithSarahBeenySpring2016
https://europe.nxtbook.com/emp/AtHome/AtHomeWithDrChristianJessen2016
https://europe.nxtbook.com/emp/AtHome/AthomeWithTessDaly2015
https://europe.nxtbook.com/emp/AtHome/YourBusinessWithJamesCaanAutumn2015
https://europe.nxtbook.com/emp/AtHome/AthomeWithSarahBeeny2015
https://europe.nxtbook.com/emp/AtHome/AthomeWithGloriaHunniford2015
https://europe.nxtbook.com/emp/AtHome/AtHomeLorraineKelly2015
https://europe.nxtbook.com/emp/AtHome/JoFrost15
https://europe.nxtbook.com/emp/AtHome/SarahBennyMay2015
http://europe.nxtbook.com/emp/AtHome/OrthopaedicSupplementMarch2015
https://europe.nxtbook.com/emp/AtHome/DrChristianJessenFeb2015
http://europe.nxtbook.com/emp/AtHome/athomewithtessdaly
http://europe.nxtbook.com/emp/AtHome/jobsandcareers2014
https://europe.nxtbook.com/emp/AtHome/yourbusinesswithjamescaan
http://europe.nxtbook.com/emp/AtHome/athomewithsarahbeeny
http://europe.nxtbook.com/emp/AtHome/parentingjofrost
https://europe.nxtbook.com/emp/AtHome/drchristianjessen
http://europe.nxtbook.com/emp/AtHome/Athomelorrainekelly
http://europe.nxtbook.com/emp/AtHome/Athomesarahbeeny
http://europe.nxtbook.com/emp/AtHome/Cheers_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Christmas_New_year_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Exclusive_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Jo_Frost_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Carol_Vorderman_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Christian_Jessen_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Sarah_Beeny_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_Lorraine_Kelly_2013
http://europe.nxtbook.com/emp/AtHome/At_Home_James_Martin_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Jo_Frost_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Dr_Chris_Steele_Sept_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Sally_Gunnell_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Sarah_Beeny_Aug_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Lorraine-Kelly_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_Christian_Jessen_2012
http://europe.nxtbook.com/emp/AtHome/At_Home_James_Martin_2011
http://europe.nxtbook.com/emp/AtHome/At_Home_Sarah_beeny_winter_2011
http://europe.nxtbook.com/emp/AtHome/Lorraine_Kelly_Nov_2011
http://europe.nxtbook.com/emp/AtHome/At_Home_Marco_Pierre_White_2011
http://europe.nxtbook.com/emp/AtHome/AtHome/Jo_Frost_July_2011
http://europe.nxtbook.com/emp/AtHome/Lorraine_Kelly_June_2011/Lorraine_Kelly_June_2011
http://europe.nxtbook.com/emp/AtHome/Sarah_Beeny_May_2011
https://www.nxtbookmedia.com