ELDER’S HEALTH 1st Edition - 14 December 2020
Old Is Gold. But Health Is Worther Than Gold.
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Benefits Of Fruits and Veggies
Live Life To The Fullest In Your Old Age
HOW CALCIUM PREVENTS OSTEOPOROSIS?
Long Walk for a Long Life
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HOW CALCIUM PREVENTS OSTEOPOROSIS? 3
ELDER’S HEALTH 1st December 2020
Body Maintain The importance of calcium in developing and maintaining bone mass (bone density) varies throughout a person’s life. At times of rapid and significant bone growth (during the teenage years) or rapid bone loss (after age 50 years), calcium is more important. Therefore, to reduce the risk of osteoporosis, calcium intake should be the highest during adolescence and after 50 years of age. See Prevention of Osteoporosis for more information. Since the body’s calcium needs change with age, calcium intake should be adjusted as necessary. Depending on age, an elder needs more than 1200 mg/day. Getting too much calcium is difficult. The body can absorb 2 grams (2,000 mg) of calcium a day, and anything more can be excreted in the urine, although too much calcium excretion through the kidneys can result in kidney stones.
Foods that Contain Calcium Dairy foods generally contain the most concentrated amounts of calcium. The calcium is not contained in the “fat portion” of dairy products, so removing the fat (as in low-fat dairy foods) does not affect the calcium content. In fact, many low-fat dairy foods are made by replacing the fat portion with an equal part of skimmed milk, so these foods actually have increased calcium content. In other words, 1 cup of skim or low-fat milk has more calcium than 1 cup of whole milk because almost the entire cup of skim milk is made up of the calcium-containing portion.
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alcium makes bones strong. In fact, bones and teeth contain 99% of the body’s total calcium, with the remaining 1% in intracellular and extracellular fluids. Bones act as a storehouse for calcium, which is used by the body and replaced by the diet throughout a person’s life. If enough calcium is not consumed, the body takes it from the bones. If more calcium is removed from the bones than is consumed in the diet, the bones become fragile and weak as a person gets older, leading to osteoporosis and fractures. ELDER’S HEALTH 1st December 2020
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Benefits Of Fruits and Veggies Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health. A vegetable-rich diet can help protect you from arthritis, heart disease, stroke, dementia, cancer, and can even help slow down your body’s aging process. A recent study found that people who consume seven or more portions of vegetables and fruit a day have a 42 percent lower risk of dying from any cause, compared to those who eat less than one portion—and vegetables have the greatest impact. But vegetables can also benefit you in some surprising ways. Did you know that certain vegetables can help reduce bloating, and others can give your skin a more youthful glow? They can even improve how you handle stress and adapting to stress is critically important to your mental and physical health.
Vegetables for Comfort Foods Vegetables are the REAL comfort foods, with nutrients that actually improve your resilience to stress. Eating vegetables helps replenish your magnesium and vitamin C, which can be depleted by stress. Vegetables also provide you with omega-3 fats and B vitamins, proven to help reduce anxiety and depression. The vitamin K in veggies helps reduce inflammation in your body, which stress can aggravate. Green leafy vegetables, such as kale, spinach, and Swiss chard, are loaded with magnesium, which helps balance your cortisol, one of your “stress hormones.” Magnesium and potassium relax blood vessels, helping keep your blood pressure low. Magnesium also plays an important role in calcium absorption, helping you maintain good muscle and nerve function and a healthy immune system. Low magnesium levels have been linked with anxiety disorders and migraines, both of which are typically aggravated by stress.
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ELDER’S HEALTH 1st December 2020
6 Avocados are one of the best stress-busting foods you can eat, replete with potassium, glutathione, healthy fats, and more folate than any other fruit. Folate is extremely important for your brain. Asparagus is also rich in folate.
The Causes of Gas and Bloating Bloating and gas are usually tied to what and how you eat. Vegetables can help reduce bloating—but if your gut is not healthy, they can make bloating worse. A major cause of bloating is gas in your abdomen, half of which is simply swallowed air.6 You can reduce swallowed air by refraining from habits like drinking through a straw, chewing gum, or drinking carbonated beverages. The remaining abdominal gas is produced by the bacteria in your gut that help digest your food. If food doesn’t move quickly enough through your digestive tract, gas can build up in your intestines, resulting in that uncomfortable bloated feeling. Foods that tend to make bloating worse include sweeteners like sorbitol and fructose, grains, legumes, dairy products (if you have difficulty digesting lactose), and certain fruits and vegetables such as cabbage, cauliflower, Brussels sprouts, and prunes. These foods contain sugars and starches that some people have trouble digesting. Overeating, eating too quickly, and not chewing your food adequately also contribute to bloating.
Fiber Helps Nourish Your Gut Many of these dietary fibers are digested by the beneficial bacteria in your distal colon and they produce short-chain fatty acids, like butyric acid, that are highly nourishing to your intestinal cells. This creates a very healthy symbiosis. However, if your gut is filled with pathogenic organisms (dysbiosis), fiber will actually make your symptoms worse, as it is a non-specific growth promoter for intestinal bacteria that doesn’t discriminate between pathogenic and beneficial microorganisms. One of the best ways to restore your gut health is by regularly consuming naturally fermented vegetables, which I will be discussing shortly. A temporary low-fiber, low-residue diet may also be quite helpful, such as the GAPS diet (Gut and Physiology Syndrome). Part of the GAPS program is removing fiber because it feeds microbes. Most healthy people need upwards of 32 grams of fiber per day, but the majority of Americans fall quite short of this amount. Most of your fiber should come from vegetables, fruits, nuts, and seeds—not grains. Psyllium seed husk and flax are also beneficial. Also drink plenty of fresh, pure water every day, as this too is important for a healthy GI tract.
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Veggies for That Youthful Glow Vegetables hydrate your skin, which can help reduce wrinkles. Not only are some vegetables 85 to 95 percent water, but they also contain a plethora of phytonutrients that help guard against aging by preventing cell damage from stress, ultraviolet light, and environmental toxins. Vitamin C, abundant in tomatoes, cucumbers, bell peppers, broccoli, and others, aids in collagen formation. Brightly colored red and orange vegetables such as carrots, peppers, and winter squash, give you beta-carotene and help protect your skin from sun damage. Tomatoes contain lycopene, which acts as a natural sunscreen. A Scottish study involving college students suggests that fruit and vegetable consumption may even increase your attractiveness! Researchers found that the pigments (carotenoids) in many fruits and vegetables impart a warm glow “sufficient to convey perceptible improvements in the apparent healthiness and attractiveness of facial skin.�8 Translation: vegetables make you appear more healthy and beautiful!
Vegetables Build Healthy Bones Fresh vegetables are like rock stars when it comes to bone health. They offer highly bioavailable forms of calcium, magnesium, silica, and a host of other minerals that work synergistically to build strong, healthy bones. One of the fat soluble vitamins playing a critical role in bone health is vitamin K2, as its primary function is to move calcium into the proper areas (teeth and bones). Vitamin K2 also helps direct calcium away from areas where it can cause problems, such as your arteries and soft tissues. One of the best sources of vitamin K2 is fermented vegetables made with a special starter culture designed to optimize this nutrient. Fennel is also very good for your bones the seeds in particular. Research has shown that eating the seeds of the fennel plant has a beneficial effect on bone mineral density, as well as bone mineral content. Researchers found that fennel seeds show potential in preventing bone loss in postmenopausal osteoporosis.
Tips for Selecting the Best Vegetables If you want your vegetables to have the highest nutritional density, take a look at my list of powerhouse fruits and vegetables. Generally speaking, the greener the vegetable, the more nutritious it will be. I strongly advise you to avoid wilted vegetables, because they lose much of their nutritional value. It is wise to eat a variety of dark green leafy vegetables, plus other vividly colored veggies (purple, red, yellow, and orange) to make sure you receive a broad range of those powerful plant nutrients. Eating foods that are in season, especially in your local area, will help ensure they are fresh and at peak nutritional value, as well as typically being less expensive. Here is a graphic for determining what veggies may be in season:
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ELDER’S HEALTH 1st December 2020
Life Tips
Long Walk for a Long Life W
alking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly or who haven’t exercised in a long time. Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
Walking for 30 minutes a day To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
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ELDER’S HEALTH 1st December 2020
Life Tips
Warming up and cooling down after walking
The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles – particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness. It’s best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cooldown will also prevent muscular stiffness and injury.
Footwear for walking Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.
Wearing a pedometer while walking A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.
Mind Tips
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ne morning, you know how to make coffee and the next, the buttons seem not to make sense. It was just yesterday that you had black hair so the grey spots on your head that you saw this morning must not belong to you. You go to work on Monday morning and you find your granddaughter’s classmate is the new intern. Huh? Then it dawns on you that yes, you are growing old. It is nothing to worry about, be ashamed of or even hide. Wear old age with pride! You may not be able to do the things you once did but this does not mean life is different. It just has a few changes along the way, so embrace them with joy.
To enjoy your sunset years, have the following areas of your life in mind to avoid feeling too old. 1. The truth/reality
The first step is acceptance. Accept and embrace your years. Do not dress as a twenty year old when you are in your fifties or start hanging out with the bachelors at work. It does not reduce your years but makes them more visible. Do not ignore the trip to the doctor’s or fight getting a wheel chair if you need one. These things just enhance your living making it easier. Look at yourself in the mirror and accept that you are growing old. You have a good life; you have seen the years and are endowed with wisdom.
2. The food
Take good care of your body and it will serve you well. It is time you gave up the bottle and the puffing. Your doctor will recommend the foods suited for your body but generally keep the fruits and vegetables. Drink a lot of water to keep your body well hydrated. Water makes you feel less tired and enables your body to keep the right amount of body fluids. You can indulge in the sweet the fatty and the meaty but do so in moderation. Take them once in a while and do not take them on their own. Include them in your meal, for instance in your desert or meat, as part of the meal. Refrain from taking a sugary snack or a meaty meal alone. These will get your blood sugar high and your heart racing. With everything in moderation, you will enjoy eating to the fullest. A great idea to ensure you meet your nutritional needs is having your own garden. Nothing tastes better than freshly grown vegetables and having the garden will be delightful.
3. The lifestyle
A change of lifestyle is necessary but not for the worse. Ensure you find ways to enjoy life that do not exert you. Take the time to go to the movies, to travel and see old friends and relatives. Visit your children, your work mates, nieces and grandchildren. Socializing does well for you and keeps you in touch with the world. Do not close yourself off. Get a new hobby and resume old ones. Have fun in your own small way.
4. Your body
Your body may not be as strong as it used to be but it can still handle some subtle exercises. The more you exercise the better your body will function. Do not neglect it, help it out with a few stretches and the morning run. You might just get to see your hundredth year!
5. The attitude
One change that occurs in old age is the emotional changes. One day you wake up feeling happy and loving life but the next, you are highly irritable. To counter these emotional changes make it a matter of mind over body. It always works. Tell yourself positive things such as today is a good day, I love my kids and so forth. When you fill your mind with such thoughts, you will focus on the good and not the bad. Avoid thinking about the opportunities you missed in life or the bad choice you made. That is in the past so leave it there, enjoy the moment that you have.
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Food Corner
A Home Made
“Pumpkin Soup”
Pumpkin Soup Yield: 4 servings Ingredients: -1 can white beans (15 ounce, rinsed and drained) -1 onion (small, or 2 tsp. onion powder) -1 cup water -1 can pumpkin (15 ounces, plain) -1 can chicken or vegetable broth, low-salt (14.5 ounces) -1⁄2 teaspoon thyme or tarragon -salt and pepper to taste (optional) Preparation: -Blend white beans, onion, and water. -In a soup pot, mix bean puree with pumpkin, broth, and spices. -Cover and cook over low heat about 15 to 20 minutes until warmed through.
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ELDER’S HEALTH 1st December 2020
Food Corner
Quick and Easy
“Mix Fruit Salad”
Mix Fruit Salad Yield: 4-6 large servings Ingredients: -Mixed Baby greens (I used Organics brand 5oz package of mixed baby greens) -1 Nectarine -1 Granny Smith Apple -about 15 Green grapes -Desired amount of poppy seed dressing (I used about 3 tablespoons of Brianna’s Home Style Rich Poppy Seed Dressing) Preparation: -Chop apple and nectarine into about 1/2 inch pieces -Cut grapes in half -Toss fruits and greens with dressing
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Radit’s Fruit
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Radit’s Fruit is an Indonesian fruit store and garden at Bintaro Selatan, Jakarta. Radit’s Fruit was formed in 2020 by Raditya Rizky Airlangga. Radit’s Fruit is not just a fruit store, we also serve juice, snack, and many more. We always give our customer our best quality fruit. What do you waiting for? Come to our store NOW! Store: Jl. Bintaro Selatan No.1029, Jakarta Tenggara Phone: (021) 090909090 Visit Us: www.raditgarden.com Twitter: @radityairlangga