In addition to genetics we ourselves can influence whether we will reach a vital old age. To attain longevity it is extremely important to properly combine foods and prepare them properly as well
How can we EXPERIENCE old age and still remain healthy and vital? In addition to genetics we ourselves can influence whether we may have a good quality life in advanced age. However, it is best to start with the right habits at a young age. About what kind of nutrition and physical activity should be practiced for strengthening and keeping spirit and body younger, explains Jasmin Ristivojević-Stojanovic, professional nutritionist-dietitian:
- FOOD
This is perhaps the most important element of health. It should be kept in mind that food is not just to satisfy the appetite, but also to preserve the body from various diseases and provide body slimness and good looks. Moderation in eating with pleasure is the best recipe for preserving one’s health. Additionally, it is important that the food we eat should be chewed slowly and then it can be swallowed. Otherwise, if we only swallow the food as quickly as possible it will not meet all the needs of the organism.
Our interlocutor points out that it is important to properly distribute the food in groups and know how much per day should be consumed.
– Basically cereals and similar products should only take a third on the daily menu. They include bread, cakes and pasta. The second group includes milk and dairy products, such as skim and buttermilk, kefir, yogurt, and fresh cow cheese. These ingredients should be about 20 %. What is considered to be a normal daily diet should also include meats –such as beef, veal, chicken, turkey, fish and eggs. In regard to vegetables consume lettuce, spinach, Swiss chard, tomatoes, cucumbers, peppers, zucchini, eggplant, carrots … Whereas fruit should include apples, cherries, lemons, strawberries, raspberries, blackberries. Sugar can only be taken moderately.
Our interlocutor points out that it is better to replace sugar with honey, whenever possible. In addition to fast absorbing sugars fructose and glucose, honey contains minerals as well that have a laxative effect. The most frequent minerals in honey are potassium, phosphorus and iron.
– To attain longevity it is extremely important to properly combine foods and prepare them properly as well.
Foods of animal origin are a source of high quality protein, and as such, should be combined with raw vegetables, which contain smaller amounts of protein and an insufficient amount of essential amino acids. Cheese is combined with fermented milk products and fresh or cooked vegetables. You should avoid combining cheese with meat and eggs. Meat, fish and eggs are combined with all kinds of vegetables, while combining them with potatoes, beans and pasta is justified only in terms of amino acids .
When preparing fish or any kind of meat, make sure to add lemon juice, parsley and celery. One should not combine meat with whole-wheat bread, because the bread hinders the absorption of zinc and iron from the meat. Due to the difficult iron absorption from the egg, it should not be combined with spinach. Meals that contain vegetables, grains or any kind of fruit salad should be combined with nuts, because they contribute to the ideal composition of amino acids. When nuts are added to dishes with corn and vegetables, reduce the oil to the lowest amount or eliminate it altogether, because this combination is plentiful with that.
Leguminous fruits are best combined with grains and similar products, due to the amino acid composition. Soy goes well with red meat, because in this way it reduces the influence of the so-called atherogenic fatty acids that increase the risk of a heart attack. Pasta, potatoes and rice are combined with tomato sauce, herbs and salad, briefly roasted or stewed vegetables, butter and garlic.
- LIFESTYLE
it is definitely not easy, but in order to attain longevity it is essential to lead a healthy lifestyle and bring the body, soul and the spirit in a harmonious balance.
Healthy habits are not reflected only in proper nutrition, but also in other activities. We should all practice customized exercises every day. Proper sleep is also imperative, because eight hours of sleep allows the body to revitalize, refresh and prepare itself for the upcoming challenges of a new day. It is important to take time for oneself, in order to relieve stress and regain optimism. This can be achieved with a relaxing bath, a hobby, meditation or prayer, advises our interlocutor.
The recipe for a healthy lifestyle is represented by a person who does not smoke, eats healthy, is physically active and has normal body constitution.
One of the biggest problems of modern society is the lack of physical activity. Even though, everyone knows that physical activity is a source of health, they are still reluctant to adhere to it. They prefer a passive lifestyle, which has destructive effects on the human body. Furthermore, for health’s sake even walking or performing tasks in the garden is enough.
- STARTING ON TIME
A child should learn from an early age the principles of proper nutrition by an adult setting the example. A balanced and a proper diet from the earliest days is the foundation of good health for later on adults. If parents do not know how to do it themselves, they should seek advice from nutritionists-dietitians.
Good advice is that kids should start with a small recreational exercise, which is adapted to their age. Sports strengthen not only the body but also the spirit, whether it comes to swimming, athletics, martial arts or other individual and team sports. And those who do not have such big ambitions should at least once a week turn off the TV and turn the attention to themselves and their families by playing a game that requires a certain physical effort or simply go for a walk.
- RULES FOR OVER 60 YEAR-OLDSIF YOU WANT vitality in advanced age stick to the traditional diet. This means that you should stay away from any kind of industrial products and anything containing preservatives and artificial additives, such as juices, biscuits and dried meat products. You should also forget about overusing vinegar, sugar, white flour, margarine, pork scratching and bacon. Additionally, reduce salt, oil, pasta, fries, pizzas.However, make sure to increase your intake of fresh fruit on an empty stomach, fresh vegetables as salads, unsweetened teas, rye and wheat flakes. Water, tea and fresh squeezed juices should also be consumed on an empty stomach, while the meat is healthier when steamed and boiled. The time interval between lunch and dinner should be five to six hours.– In order to stay vital, people over 60 need to exercise every day for 20 minutes or half an hour. In this way you strengthen the muscles and bones, reduce the risk for osteoporosis and fractures, boost the immunity system and create a sense of satisfaction and the need for companionship. Studies have shown that people who walk fast or jog have less chance of getting a heart disease, have less malignant tumors, are more vital and longer living .
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