Nutrition's Role in Ageing Well
Nutrition’s role in ageing well… it can help us to live long happy lives and continue to look and feel our best! There are so many things to consider when aiming for optimal nutrition, but here are our top ones!!
Good nutrition is essential for maintaining optimal health and well-being. It plays a crucial role in supporting physical and mental functions, and the benefits of practicing good nutrition are numerous. Here are some key advantages:
Enhanced Energy Levels
A well-balanced diet consisting of nutrient-rich foods provides the necessary fuel for the body. It supplies carbohydrates for energy, proteins for tissue repair and growth, and healthy fats for sustained energy. Good nutrition helps prevent fatigue and keeps energy levels stable throughout the day.
Stronger Immune System
Proper nutrition supports a robust immune system, helping the body defend against illnesses, infections, and diseases. Nutrients like vitamins A, C, E, zinc, and selenium, found in fruits, vegetables, whole grains, and lean proteins, play a vital role in boosting immunity and reducing the risk of chronic diseases.
Improved Physical Health
Maintaining a healthy weight through nutritious eating contributes to overall physical well-being. Good nutrition reduces the risk of obesity, heart disease, type 2 diabetes, high blood pressure, and certain types of cancer. It promotes healthy digestion, reduces inflammation, and supports organ function, leading to improved longevity and quality of life.
Optimal Brain Function
The brain requires essential nutrients to function optimally. Consuming a balanced diet with omega-3 fatty acids, vitamins, and minerals supports cognitive function, memory, concentration, and mental clarity. It also plays a role in reducing the risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s.
Enhanced Mood and Mental Health
Proper nutrition has a significant impact on mental well-being. Nutrients like omega-3 fatty acids, B vitamins, magnesium, and antioxidants support brain health and neurotransmitter production, which can positively affect mood and reduce the risk of depression, anxiety, and stress-related disorders.
Improved Digestion and Gut Health
A diet rich in fiber, probiotics, and prebiotics supports a healthy digestive system. Adequate fiber intake promotes regular bowel movements, prevents constipation, and reduces the risk of digestive disorders like diverticulitis and irritable bowel syndrome. Probiotics and prebiotics contribute to a diverse and balanced gut microbiome, which is vital for overall health and immune function.
Stronger Bones and Teeth
Proper nutrition, particularly sufficient intake of calcium, vitamin D, phosphorus, and magnesium, supports bone health and density, reducing the risk of osteoporosis and fractures. Additionally, consuming foods rich in vitamin C, vitamin K, and minerals like zinc and manganese contributes to healthier teeth and gums.
Improved Sleep Quality
Certain nutrients, such as magnesium and tryptophan, can promote better sleep quality. A balanced diet that includes sources of these nutrients, such as whole grains, leafy greens, nuts, and seeds, can help regulate sleep patterns and improve overall sleep duration and quality.
Healthy Skin, Hair, and Nails
Good nutrition nourishes the body from within, leading to healthier skin, hair, and nails. Essential fatty acids, vitamins (A, C, E), minerals (zinc, selenium), and antioxidants found in fruits, vegetables, lean proteins, and healthy fats contribute to a radiant complexion, stronger hair, and stronger nails.
Long-term Health Benefits
Practicing good nutrition throughout life can have long-lasting health benefits. It can help prevent chronic diseases, maintain a healthy weight, support healthy aging, and improve overall quality of life.
1) Fruit and vegetables.
They provide nutrients called Phyto compounds that help prevent many debilitating conditions and diseases that will get in the way of living life to the full. What’s more, they provide the body with vitamins and minerals, particularly the antioxidant Vitamins A, C and E. Antioxidants play a huge role in ageing well
… they help stabilise harmful ‘free radicals’ that are formed by pollution and activities of daily life. However, what fruit and veg are famous for are their high fibre content. This fibre not only helps to keep our gut healthy and moving; but is also needed to optimise energy levels and for weight control. So be sure to have some fruit or veg with every meal!
2) Protein.
As we age we lose muscle mass (sarcopenia). This has implications for body tone and also fat burning. The less muscle you have the less fat we will burn. Exercise is key as we age and so too is replenishing protein levels. Protein helps keep our metabolism running at the speed it should. Keeping muscles strong, and also helps ensure satiety at mealtimes to help us avoid that temptation to overindulge. This helps us to control our weight.
Either achieve or maintain a healthy weight which is necessary for both our quantity and quality of life. The “average” person needs 0.83g of protein per kg of body weight; Depending on activity levels a safe range is up to 1.6g per kg of body weight. Importantly, those levels need to be consumed throughout the day. Adding protein to breakfast or having a protein shake in the morning or mid-afternoon; will be a good way to increase protein.
3) Fat also plays a huge role in ageing well
Once shunned because it was believed to lead to ill-health and weight gain. Research is now bringing to light the importance of ensuring you get plenty of the good healthy; fats in your diet to optimise health! The fats that are often lacking in diets include; omega 9 and omega 3 fatty acids. Good sources of these fats include oily fish, oils such as olive and rapeseed, most nuts. Also these seeds including walnuts, chia seeds, flaxseed or linseed. Healthy fats play an important role in keeping our skin and joints healthy; supporting our nervous and cardiovascular system. Even play an important structural role in our brain and eyes!
4) Eat for Energy
Energy can get depleted for all kinds of reasons but if you have ruled out a medical reason; Then your nutrition quite possibly needs an overhaul! Whilst the individual nutrients needed for energy are key; what people can overlook is that the starting point for energy is having a BALANCED diet. Why is this important for energy? Most people know that we need carbohydrates for energy. That’s just the start as eating only carbohydrates would cause energy highs and lows. What’s very important is to ensure that there is enough balancing protein, fat and fibre in what you eat; to slow down the release of carbohydrates. To create a steady absorption of glucose into the bloodstream.
In terms of vitamins and minerals, it’s important to get the correct recommended daily amount of these every day. Preferably from your food for optimal bioavailability. Some of the headline vitamins and minerals to look out for; (a lack of which could affect your energy levels) are vitamin C; which helps reduce tiredness and fatigue. Supports a normal immune system: iron as low levels of iron can make you tired. (iron also helps the absorption of vitamin C): zinc, manganese, and the B vitamins (not an exhaustive list).
Taking all this into consideration the nutritionists at that protein have developed their “Ultimate Energy Shake.” Which is high in plant proteins, fibre, healthy fats and vitamin C as well as containing other vitamins and minerals. Having a shake a day should help towards feeling your most energetic you! You can get the recipe here.
More recipes and information can be found here.
ENERGISING PROTEIN SHAKE
INGREDIENTS
Almond Milk x 250ml
x 2-3 tablespoons that Protein’s Happy Happy Hemp and Baobab Super Protein
Chunks pineapple x 8
Pineapple juice x 50 ml
Avocado x tbsp
Lime x tsp
Cinnamon x 1/2 tsp
X cinnamon to sprinkle
If you like a sweeter shake add 2 tbsps of Agave Nectar for a low GI option
INSTRUCTIONS
Put all ingredients in a blender, blend well, sprinkle with cinnamon and serve immediately.
In conclusion, good nutrition is vital for overall health and well-being. It provides the body with essential nutrients, supports optimal physical and mental function, and reduces the risk of various diseases. By making informed dietary choices and maintaining a balanced and varied diet, individuals can reap the numerous benefits of good nutrition.