Maintaining a healthy lifestyle as an adult (1-4)
Over the past few decades, medical technology has advanced in leaps and bounds, extending our lives to well beyond what it was a century ago. It has also become clear that a healthy diet is important to every one of any age, as it can influence your life positively or negatively. As we grow older, we need different vitamins and minerals to keep us healthy and to maintain our lifestyle. The results of our poor nutritional choices in early adulthood and as adults only come back to haunt us when we reach our later years, when we start displaying symptoms of certain diseases and conditions.
Heart attacks, strokes, hypertension, diabetes, liver-, kidney- and skin diseases in later life, are all influenced greatly by what we eat as adults. It is therefore important to start eating right and to supplement properly as an adult, to avoid nutritional deficiencies later in life and to boost our resistance to diseases and stress. Prevent future deficiencies by taking either the Multivitamin for Men or Multivitamin for Women, to help you maintain your levels of much-needed vitamins and minerals.
Growing older (5-8)
As we grow older, our bodies change. Cell death is a normal occurrence in all bodies, but it becomes more pronounced when you are older, due to the use of certain medication, radiation, free radicals and sunlight. This cell death often leads to a deterioration of organ function, which often results in a chain reaction affecting other organs. The body therefore becomes less able to deal with stressors like strenuous exercise, disease, changes in temperature and are more likely to experience drug-related side effects. The organs most at risk are the heart, kidneys and the brain. Our bones become brittle and joints start to show deterioration in later life. This is through normal wear and tear, but it can be prevented, by taking the FoodState® Joint Formula to ensure that you consume sufficient calcium and vitamin D, to help your body maintain healthy bones.
Muscles also deteriorate and it starts earlier than you may think. At age 30 your muscle strength and muscle mass start to decrease and continues throughout the rest of your life. However, older healthy people have enough of both to function normally and perform necessary tasks. Fat distribution around the body also changes with age and by maintaining a healthy diet and doing regular weight-bearing exercise, you could minimise the increase in body fat as you age. (5) Regular exercise is good for you, as it strengthens muscles and could delay the loss of muscle mass and strength as you grow older, (5) but you need to supplement your diet accordingly. Many of the nutrients we take in through our diet are used up during exercise or get destroyed, making it necessary to replenish its stores in our bodies, e.g. iron gets destroyed faster in active people through sweating. (9) Some vitamins, like B12 are not made in the body and their stores get depleted through everyday use. (10) Supplementation with FoodState®’s Vitamin B Complex could help you maintain a healthy active lifestyle, especially if you are on a strict diet to keep trim, or are a vegetarians or allergic to certain types of food, e.g. being lactose intolerant.
The rule of thumb to maintaining a healthy weight is to eat for your level of activity. (4) Obesity has been linked to many diseases and conditions in later life. (1,3) It is possible to consume all your daily requirements of vitamins and minerals by following a varied and balanced diet, (8) but as we grow older, many of us fall into bad eating habits. As adults we often eat only what we like and want – not what our bodies need. We overindulge in alcohol, fatty foods and sweets, which have been linked to high blood pressure. (2,11) We have a favourite dish or meal that we’d like to eat every day and avoid certain foodstuffs completely, either through choice or because of allergies. This makes supplementation necessary, especially with a multivitamin, e.g. Multivitamin for Men or Multivitamin for Women or even for older adults, Multivitamin for Over 50’s. For a diet to be healthy and balanced, it must contain vegetables, fruit, protein, starch and fibre, and avoid the excessive use of salt, fats and sugars. (1,2)
Older adults run the risk of not getting all the nutrients they need, as a result of a range of factors: (1,11)
- Loss of sense of taste and smell – affecting appetite and enjoyment of food
- Poor dentition makes for difficulty in chewing food
- Less saliva in the mouth makes it difficult to swallow
- Change in taste food or absorption of nutrients because of certain medications
- Certain medical conditions or ill health could affect the way in which nutrients are absorbed from food
- The digestive tract no longer functions optimally – leading to constipation
- Some foods are no longer well tolerated and are therefore no longer eaten
- Other factors include lack of mobility, low income and social isolation
Lack of nutrients
Even if we consume a healthy balanced diet, we are not assured of getting in all the nutrients our bodies need. Changes in agricultural practices, soil erosion and soil depletion have lead to a reduction of the nutritional value in our food. (12,13) We may be eating (according to us) a healthy balanced diet, but in essence there are not enough nutrients in what we eat, leading to diseases. (12) FoodState®’s Multivitamin and Mineral range is an ideal option for adults who want to make sure they get all the nutrients their bodies need on a daily basis.
Drinking enough water
As adults we are more likely to drink beverages like coffee, alcohol and carbonated drinks (fizzy drinks). Drinking water is necessary to help our bodies digest food and prevent constipation. Eight glasses of water a day is highly recommended as it also helps our bodies to flush out toxins. (1,3,4,14)
Eating right could keep you going
Many diseases and conditions could be prevented or their effects lessened in later life, by eating a healthy diet and doing regular exercise. Here are some suggestions to keep healthy by having healthy eating habits: (1-4,14)
- Eat at least 5 portions of different types of vegetables and fruits a day
- Eat smaller but more frequent meals – eat at least 5 times a day
- Swop your white bread for brown or whole wheat bread
- Limit your fat intake e.g. animal fats, store baked goods and margarine
- Eat seafood regularly – it contains omega-3 oils which is good for your heart
- Stay away from foods and drinks that contain a lot of kilojoules (calories) but doesn’t hold much nutritional value, e.g. chips, cookies, soda, and alcohol.
- Drink plenty of fluids like water, rooibos tea, milk and soup throughout the day, even when you do not feel thirsty yet.
- Limit the amount of salt you eat – rather use spices, herbs and lemon juice to add flavour to your meals.
- Limit your alcohol intake to one a day
- Limit the frying of your food – rather steam, boil or oven-bake
It is clearly important to include all nutrients in our diet to help keep our bodies healthy as we age. (2,11)
That is why FoodState®’s supplements are ideal for adults and older adults, as it is in a form that your body recognises as food and it gets absorbed much better and quicker.
References: 1. Nutrition and Ageing. KZN Department of Health Services and Welfare [online] [cited 2015 Jun 4]. Available from: URL: http://www.kznhealth.gov.za/nutrition/ageing.htm. 2. Eat and drink smart. Cancer Association South Africa. [online] [cited 2015 Jun 4]. Available from: URL: http://www.cansa.org.za/eat-drink-smart/. 3. 7 Age-Related Health Problems and Prevention. WebMD. [online] [cited 2015 Jun 4]. Available from: URL: http://www.webmd.com/healthy-aging/features/aging-health-challenges. 4. Eating well as you get older. Benefits of eating well. NIH Senior Health. [online] [cited 2015 Jun 5]. Available from: URL: http://nihseniorhealth.gov/eatingwellasyougetolder/benefitsofeatingwell/01.html. 5. The Aging Body. Merck Manual Consumer Version. [online] [cited 2015 Jun 5]. Available from: URL: https://www.merckmanuals.com/home/older-people-s-health-issues/the-aging-body/changes-in-the-body-with-aging. 6. Aging changes in organs – tissue – cells. MedlinePlus Medical encycolopedia. [online] [cited 2015 Jun 5]. Available from: URL: https://www.nlm.nih.gov/medlineplus/ency/article/004012.htm. 7. Calcium in diet. MedlinePlus Medical encycolopedia. [online] [cited 2015 Jun 5]. Available from: URL: http://www.nlm.nih.gov/medlineplus/ency/article/002412.htm. 8. Vitamins and minerals. NHS Choices. [online] [cited 2015 Jun 4]. Available from: URL: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx. 9. Peeling P, Dawson B, Goodman C, et al. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Eur J Appl Physiol2008;103:381-391. 10. Langan RC, Zawistoski KJ. Update on Vitamin B12 Deficiency. Am Fam Phys2011;83(12):1425-1430. 11. Adults and Elderly Adults. Nutritionist Resource. [online] 2015 [cited 2015 June 2]. Available from: URL: http://www.nutritionist-resource.org.uk/articles/adults-elderly.html. 12. Marler JB, Wallin JR. Human Health, the Nutritional Quality of Harvested Food and Sustainable Farming Systems. Nutrition Security Institute. [online] 2006 [cited 2015 June 8]. Available from: URL: http://www.nutritionsecurity.org/PDF/NSI_White%20Paper_Web.pdf. 13. Davis DR. Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? Hort Science 2009;44(1):15-19. 14. Healthy Eating After 50. National Institute on Aging. [online] [cited 2015 Jun 4]. Available from: URL: http://www.nia.nih.gov/sites/default/files/healthy_eating_after_50_1.pdf.