Amira Ayad, PhD
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On Age & Aging II

6/6/2011

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As a general rule: the health and wellness seed you plant in young age is the one you are going to reap in your later years.

If you are still young, great!!! You’re just on time to start making positive changes in your lifestyle. And if you are already in your late adulthood, it’s never too late to start. Our body has an amazing power of self-healing.

Here are some quick advices to start with:

1.      Physical activity:

Twenty to thirty minutes of moderate physical activity five times a week is highly recommended. It strengthens your muscles and improves the functions of your body systems. Physical activity enhances heart performance, circulation and respiration, gives strength, suppleness and endurance. It increases the flow of the lymphatic system helping the elimination of body waste, boosting natural immunity and regenerating body cells and tissues. In addition, exercises enhance the production of natural endorphins which are brain hormone-like substances responsible for the feeling of satisfaction and wellbeing and relieving stress. 

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2.      Healthy diet:

Caloric needs usually decrease with age since the metabolic rate slows down and the general physical activity is reduced, but the nutritional needs do not change. This means that the body needs to get the same amount of nutrients from fewer calories. Generally, we need:




  • 6 servings from the grains & cereals group. Choose whole grains and avoid refined sugars.
  • At least 3 servings from the vegetables group and 2 servings from the fruits group. 
  • 2 servings from the meat and beans group preferably from vegetable proteins and fish.
  • And 2 servings from the milk and dairy group 
  After age fifty, some nutrients need special attention: proteins (meat or beans), calcium (from milk and dairy), iron (better absorbed from animal food sources than from plant source unless vitamin C is added to the food), zinc (found in meat, seafood, liver and whole grain products) and vitamins D (from milk and exposure to sunlight), C(citrus fruits, berries and dark leafy vegetables), A (beef liver, sweet potatoes and carrots), B6 (found in chicken, fish, whole grains, nuts and legumes), B12 (from animal products) and folate (lentils, beans, and green leafy vegetables).

You need to drink enough water. Your body needs at least 6-8 cups daily. Also you need to include enough fibers in your food from fresh fruits, vegetables, and whole grains to aid digestion and prevent constipation.

Another point of attention is adequate antioxidant intake (vitamin C, ß-carotenes, vitamin E and selenium) in order to protect body cells and tissues. A wide range of antioxidants are found in foods from plant origin, and a balanced healthy diet is usually the best source that can supply your need.

Next time, I’ll continue with more tips on mind, heart, and spirit health.

Have a great day!!!


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    About the Author

    Hi, I'm Amira... I'm all for simple, natural, uncomplicated life... My core values are derived from my Islamic faith... My definition of wellness includes lots of smiles, human interactions, delicious food, music, joy, colorful paint, Mediterranean sunshine, blue sky and turquoise sea, care, love, compassion and deep heart-felt peace.
    I love learning… I love books and art supplies… And, I am saddened by human conflict and intolerance.
     
    I am an introvert who loves being around people... I love building communities and gathering around the kitchen table... I am a teacher at heart... I simplify complex health science and speak openly about heart and soul stuff...

    I've been helping people on their health and healing journey for more than 20 years now and I am committed to be authentic, caring and a beacon of love and peace.

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My wellness coaching, workshops, teachings, and all the services I provide are at all times restricted to education, teaching and training on the subject of natural health matters intended for general natural health well-being and do not involve the diagnosing, prognosticating, treatment, or prescribing of remedies for the treatment of any disease, or any licensed or controlled act which may constitute the practice of  medicine. 
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