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▲ 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

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