You might be able to feel as good as you used to (or even better) when you were in your early forties, by merely picking up a few healthy habits. It may seem like more trouble than it’s worth to start doing something new. However, even small changes can improve your health remarkably.

What if I’ve never been very active? Will starting now really make a difference?

A frequently asked question and self- doubt, but the reply is an emphatic Yes. Physical activity is good for people at any age. Among older adults, falls are common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you’re less likely to fall. If you do fall, strong bones are less likely to break.

Regular physical activity is also good for your brain. Studies have shown that people who do simple exercises (for example, yoga or walking briskly for 30 minutes ) on a regular basis are able to make better decisions than people who aren’t physically active.

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amount of physical activity.

Why should I eat more fiber?

Fiber can improve your health in 3 ways:

  • It helps your colon work better and you can avoid constipation.
  • It reduces the risk of heart disease, type 2 diabetes and colon cancer.
  • It helps lower your blood cholesterol level.

Foods rich in fiber:

  • Unprocessed wheat bran, rice bran, flax seed, Isabgol etc.
  • Unrefined breakfast cereals.
  • Fresh fruits, such as papaya, muskmelon, pineapple, berries and pears. Dried fruits, such as prunes, apricots and figs.
  • Vegetables, such as broccoli, carrots, beans, cabbage, leafy vegetables etc.
  • Raw salads, sprouts like moong, moth, alfa alfa etc.
  • 100 to 200gm Sattu (roasted gram powder) be mixed in water and taken.

Fruits and vegetables are a great healthy addition to your diet. Not only they are high in fiber, but they are also high in other vitamins and minerals. Your body changes as you get older, whatever your age, it’s important to eat a healthy, balanced diet. You should try to eat following without fail.

Iron-rich foods:

Iron is important for your general health. Lack of iron can make you feel weak, so include some iron-rich foods in your diet. Iron is found in legumes (such as peas, beans and lentils), whole wheat bread, green vegetables and breakfast cereals with added vitamins.

Calcium-rich foods:

Eating calcium-rich foods can help you avoid osteoporosis. Good sources include dairy products such as skimmed milk, paneer and yogurt. Calcium is also found in green leafy vegetables such as broccoli, cabbage, soya beans and tofu.

Less salt and sugar :

Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease or stroke. Sugar can increase risk of diabetes, triglycerides, gastritis among causing many other problems.

Enough vitamin D and B12:

Vitamin D is important for bone health and in the prevention of osteoporosis. The safe exposure to sunlight remains the easiest access to Vitamin D. Vitamin B12 is not enough in vegetarian diet. Hence they should consume sprouts, fruits and vegetables. But still not sufficient, so take supplements.

Healthy Weight:

As you grow older, if you’re overweight, you’ll become less mobile. This can affect your health and quality of life. Being overweight also increases your risk of diseases such as heart disease and diabetes, besides chances of fall.

Being underweight isn’t healthy either and may be a sign that you’re not eating enough or eating wrong food. Underweight also increases your risk of osteoporosis.

Watch out for lack of appetite:

However, it’s important to get all the energy and nutrients that your body needs. If you don’t eat as much as you used to, eat smaller meals more often and supplement them with nutritious snacks, such as fruits, vegetables and wholegrain. Lastly, you may take the help of supplements to a limited extent.

Don’t get thirsty:

Drink plenty of fluids every day to stop getting dehydrated. Drink 3 liters Of clean water daily, 2 full glass on rising followed by tough asanas vigoursly. Drinks that contain a lot of caffeine, such as tea and coffee to be avoided.

“Aging is not lost youth, but a new stage of opportunity and strength. No use of living like in bed ridden condition”. – Betty Friedan