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How to age healthily? 14 nutritious & delicious tips that are less commonly applied

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Growing up and growing old is inevitable.
Now, the question is: how can we age happily, healthily, and graciously?
Here are tips that are related (and semi-related) to food – one of the most basic need of human beings according to the Maslow’s hierarchy of needs.

1. Do not let negative stereotypes hold you back.
Believe that you can be healthy and independent.
Have a strong faith that you can contribute values to society and enjoy lives (e.g. travel the world, do exciting activities such as skydiving).
A positive attitude is essential to keep your appetite well.

2. Be aware that the speed / rate we age varies depend on genetics, environmental influences (e.g. pollutants), and lifestyles (including diet, exercise).
In Singapore, the average life span is 81 years old as of 2013.

3. Be physically self-sufficient, so that you can cook for yourself (home-cooked food is always the best!), you can have fun independently.

4. Be financially self-sufficient, so that you can afford to buy nutritious healthy food.
Never ever be financially dependent on progenies / children / nephews / nieces.
Raising children != investing.
Story A:
A good friend of mine K helped to arrange for an elderly care for his divorced uncle.
The old man’s sons refused to take care of him, fortunately he still has a filial nephew.
But how many people like K are out there?
Story B:
A middle age woman whom I know well kindly shared with me that although our world promotes filial piety and even children story books strongly encourage children to love their parents regardless of the economic capabilities of their parents, people can still be affected financially.
Elderly parents who are financially independent can be more likable / gain more respects because they do not have to give additional financial burden to their adult children who have to raise young family.

5. Be emotionally self-sufficient.
You will no longer need daily companions of your children when they go to study / work.
If they visit you daily, it is good.
If they are too busy to visit you, you can pray for their well-beings and success, you can call them using telephones, Skype, KakaoTalk, etc.
The elderly can also seek friends of similar interests / do activities that they have longed for doing.

6. To prevent osteoporosis and fractures, increase intake of Calcium, vitamin D, protein, and do weight-bearing exercises e.g. hiking, dancing.

7. To obtain sufficient vitamin D, spend 10 min under the sun daily or consume oily fish.

8. Eat smaller portion s-l-o-w-l-y but more often.
Enjoy your meal.
Live to eat,
savor every bite and sip.

9. Eat colorfully!
Fruit and vegetables of different colors provide different vitamins and minerals.

10. Eat diversely.
Travel the world through your taste buds.
Consider having each of these per day in a period of 1 week / 10 days / 2 weeks:
Korean food,
Japanese food,
Sichuan food,
Cantonese food,
Vietnamese food,
Peranakan food,
Indian food,
Italian food,
French food,
… and the list goes on.

11. Eat whole grains (e.g. brown rice).
If it is too hard for you, consider the followings:
Cut food into small piece / ground the meat.
Eat softer / mashed / pureed food, just like how babies eat!
Try juices & pureed fruits.

12. Select fats wisely.
Olive oil, sunflower oil, avocado are better sources of fat.
Avoid trans fat that are high in content in fried food, bakery, cakes.
Reduce butter, full cream milk, coconut milk as they have saturated fat.

13. Keep hydrated.
Ensure that you urinate 10-12x within 24 hours.
If not, it means that you do not drink enough.
Apple juice-like of urine color indicates dehydration.

14. As one ages, one will lose teeth and lose senses in taste buds.
Chewing meat to enjoy the taste only is insufficient to obtain protein, you must eat the meat.

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Written by blueroselady

April 18, 2013 at 7:32 am

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