Stay fit as you grow older

(By Lisa Sarah John, Courtesy Bangalore Times, Nov 27, 2006)

 Winter is setting in and it’s a tough time for older folks. It is cold and dark in the mornings, muscles and bones feel stiff and painful and it’s not unusual to feel reluctant to get out for your morning walk. This sets off a vicious cycle of decrease in appetite and a reduced desire to drink water. Finally, you are left feeling weak, tired, dehydrated, constipated and acidic.
But it’s mind over matter. Tell yourself that if you can brush your teeth and bathe in winter you can even walk, drink plenty of water and eat well for the next few months. First, make sure you go for a walk. As far as possible try to make it happen in the mornings, but if this does not work, it can be anytime, but don’t go to bed without having done your walk for the day. A walk is the key to making you feel warmed up, muscles relaxed, with a feeling of well-being and strength. Your appetite increases, you feel thirsty and your body cycle moves smoothly.
The first principle is to never skip a meal and never let a meal consist of just fruits, soups, milk or boiled veggies. Every meal must be a balance of carbohydrates like bread, rice, chapati etc, and proteins like milk, curd, dal, egg, non-veg etc.
Elderly people need more protein to protect their bodies against muscle and tissue breakdown which happens with aging. This can be got from 2-3 cups of skimmed milk or curds daily. Also, half a cup dal or sambar or pulses are essential for lunch and dinner. A piece of fish or chicken at lunch and 1-2 egg whites daily with breakfast or in a sandwich at tea or in any meal, is an excellent source of protein.
Calcium is important, as there is increased bone loss after the age of 50 and therefore 2-3 glasses milk or curds are a must for all elderly people. Skimmed milk is ideal as it is not fattening. A good supply of iron is got from eating balanced meals, therefore meals must never be skipped. Those with iron deficiency can change from rice to a wheat diet, which improves the iron levels remarkably, as do pulses. Also, eating fresh salad at lunch and dinner increases the vitamin B and C levels, which help in higher iron absorption.
Vitamin B, C and D are required in higher amounts as the absorption of these decreases with age. They can be obtained by eating fruit at 11 am and 6 pm daily. Choose apple, pear, guava, pomegranate, oranges, and musambi as they are safe for diabetics, too, and contain plenty of fibre which will helps relieve constipation. Finally, walking 20-30 minutes everyday will keep you fighting fit.

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