4 tips for boosting your health as you age
As we observe annual Ageing Awareness Month, nutritionist Nontuthuko Mashimane shares tips for those who are ageing to keep their bodies healthy.
LOCAL nutritionist Nontuthuko Mashimane is urging ageing individuals to reduce salt and sugar consumption to keep their bodies healthy.
Mashimane, the founder of Nonthuthuko kaMashimane Wellness and Health, is appealing to the public as we observe Ageing Awareness Month in September. The nutritionist also shares tips on how people can boost their health as they age.
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“Reducing salt and sugar intake is highly recommended for ageing individuals. High sodium intake can lead to hypertension, increasing the risk of heart disease and stroke. Adults should aim for a sodium intake of no more than 1 500 mg per day. Excessive sugar consumption can contribute to weight gain, type 2 diabetes and other metabolic disorders. Reducing added sugars helps in maintaining a healthy weight and managing blood sugar levels,” says Nontuthuko.
She says it is safe for ageing individuals to take multivitamins, especially if they have dietary restrictions or are at risk of developing deficiencies. The nutritionist explains, “However, there are several considerations. It is essential to consult with a doctor before starting any supplement to avoid interactions with medications or underlying health conditions. Choose age-appropriate multivitamins. Multivitamins formulated for seniors are designed to address specific nutritional needs, such as higher levels of vitamin D, calcium and B12.”
Mashimane emphasises that an ageing person can assess whether they are getting adequate nutrition by doing regular health check-ups, monitoring energy, observing physical signs, consulting a nutritionist and keeping a food diary. She warns that as a person ages, the body’s ability to metabolise alcohol changes, making adults more susceptible to the effects of alcohol.
“The definition of ‘safe’ alcohol consumption for ageing individuals can vary depending on individual health conditions, medications and overall lifestyle. However, general guidelines suggest that moderation is key for adults. Moderate drinking is defined as up to two standard drinks per day for men and up to one standard drink per day for women,” the nutritionist advises.
Also read: Healthy eating through the ages
Mashimane recommends more fruit and vegetable consumption and foods that are low sodium, low in added sugar and high fibre.
Here are some of her tips to boost your health as you age:
- Boost your immune system: Eat a diet rich in fruits, vegetables, nuts and seeds. Include garlic, ginger and turmeric for their anti-inflammatory properties. Ensure adequate sleep and manage stress levels.
- Prevent diabetes: Maintain a balanced diet by eating foods that have a low glycaemic index. Practise regular exercise (at least 30 minutes a day). Monitor blood sugar levels regularly.
- Prevent heart attacks: Reduce saturated fats and eliminate trans fats. Consume heart-healthy foods like oily fish, nuts, seeds and leafy greens. Manage blood pressure and cholesterol levels with regular check-ups.
- Improve bone health: Ensure adequate intake of calcium and vitamin D. Engage in weight-bearing exercises like walking or resistance training. Avoid smoking and excessive alcohol consumption.
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