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
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