Typical signs of aging as well as common ailments in old age are no longer an inevitable fate nowadays. A balanced diet, sufficient exercise and mental training can play a decisive role in maintaining performance and quality of life for as long as possible. Here are the best strategies and tips for lifelong fitness – both mental and physical:
Fill up on concentrated strength with nutrient-rich foods
While 25- to 50-year-old men need an average of about 2700 kilocalories per day in a predominantly sedentary lifestyle, over-65s only need about 2300 kilocalories. For women in the same age group, the corresponding values are 2200 and 1900 kilocalories. With increasing age, the energy requirement decreases, but vitamins, minerals and fiber are needed in the same quantity as before. Foods with few calories, i.e. as little fat as possible, but vital nutrients in high concentrations are therefore now particularly in demand. These include fruits and vegetables, whole grains, potatoes, low-fat milk and dairy products, and lean meats and fish. Proper storage and gentle cooking protect the valuable ingredients and thus benefit the body.
Enjoy vital substances for a long life with fruits and vegetables
Apples, carrots and Co provide vitamins, minerals, trace elements, fiber – and that’s not all. Because they also contain a wealth of substances, so-called secondary plant compounds, which have been shown to inhibit the development of cancer at every stage. According to recent studies, just five portions of fruit and vegetables a day reduce the risk of cancer, cardiovascular disease, diabetes mellitus, gout and rheumatism. In order to enjoy as many protective substances as possible, it is recommended that vegetables also be eaten raw. Those who don’t like to nibble on raw vegetables can mix refreshing vegetable drinks or stir pureed raw vegetables into tasty quark, yogurt or cream cheese dishes. Fresh herbs also provide plenty of vital substances and make every dish appetizing and tasty. But cooked vegetables are also important. This is because some secondary plant compounds only become accessible to the body when heated, such as the lycopene in tomatoes.
Sanitize the intestines with dietary fiber
Dietary fiber permanently revs up the intestines and thus promotes a sense of well-being. Experts recommend a fiber intake of about 30 grams daily. This amount can be achieved more easily than many think. Already two to three wholemeal bread slices (135 g), a medium apple (150 g), a portion of carrot and tomato salad (100 g each), a portion of potatoes (300 g), a slice of rye bread (45 g), a wholemeal roll (45 g) as well as one and a half tablespoons of wheat germ (15 g) secure the necessary quantity. Who ate so far fiber-poor, increases the quantity slowly, in order to accustom the intestine carefully. When eating a high-fiber diet, it is especially important to drink enough. This is the only way for the fiber to swell in the intestines. If there is not enough fluid, constipation can occur all the more.
Staying stable with calcium and vitamin D
The dreaded bone fragility in old age has lost its terror. From midlife onwards, bone substance is continuously reduced, but the losses can be considerably curbed by a good calcium and vitamin D supply. The recommendation for strong bones is at least 1,000 milligrams, or even better 1,200 milligrams of calcium a day. Milk and dairy products are considered the best sources of calcium. Legumes and some vegetables such as broccoli, fennel, spinach or kale can also supplement the calcium supply. The earlier one pays attention to a good calcium supply, the better. Vitamin D intake is ensured by regular meals of sea fish and frequent exposure to fresh air, since vitamin D is formed directly in the skin through exposure to sunlight. And since you’re mostly moving around outside, you’re preventing osteoporosis twice over – because exercise is another important building block for stable bones.
Drink plenty of fluids – the purest fountain of youth
Drinking enough avoids disturbances in the water balance, protects against urinary tract infections, helps digestion and keeps the entire metabolism running smoothly. Ideal sources of fluids are mineral waters, unsweetened fruit and herbal teas, and fruit or vegetable juices diluted with water. At least 1.5 to 2 liters should be consumed daily. It is best to always have a drink within reach.Since the sense of thirst decreases significantly with age, it is important to drink enough, even if you do not feel thirsty.
Aging more slowly thanks to exercise
Without exercise, people lose 20 to 40 percent of their muscle strength between the ages of 20 and 70. Regular exercise helps maintain muscle mass. It also protects against heart attacks and strokes, boosts metabolism and calorie burning, improves performance and stamina, strengthens bones and puts people in a good mood all round. On top of that, sleep disorders are reduced. Stress can be better mastered. It’s never too late to start exercising. A study of people over 70 who had never done any sport in their lives showed impressive results after just three months of mild training. In principle, endurance sports such as running, walking (walking), swimming, cycling, cross-country skiing, Nordic walking or hiking are suitable, supplemented by gymnastics and strength training. Before starting, a health check with a family doctor, internist or sports physician is advisable.
Staying mentally fit with mental training
So-called “brain jogging” can be used to train all the basic performances of the mind and memory, e.g. the ability to keep something in mind for a short time. Special training programs range from concentration exercises and search games to specially developed computer programs. But even simple measures such as reading the newspaper every day, learning languages, playing chess or writing letters and diaries keep the gray cells on their toes. It’s also good for the brain to maintain friendships, visit theaters, cinemas and museums, and stay curious about anything interesting.
Conclusion
Those who eat a balanced diet, exercise regularly, keep mentally fit with brain jogging, and also ensure good sleep and regular periods of rest can face life at an older age with peace of mind.
