life
Fitness in the Silver Years
Health & Wellness: Practices to Maintain Health as We Age BY JACK KIRVEN | QNOTES CONTRIBUTOR
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s we move through life, our DNA begins to literally unravel at the ends. This is what leads to the symptoms and indications of what we call aging. Our nutritional patterns can dramatically accelerate or slow this process, as can reducing other sources of excess inflammation. Inflammation comes from any kind of stress, and it causes oxidation. Emotional duress, dangerous foods, excess alcohol, smoking, lethargy, exposure to chemical agents and the elements (sunburn, frost bite, windburns, etc.). All these and more cause aging because they are sources of stress and inflammation. You may have heard of the antioxidants you can get from food and other sources. They blunt the effects of oxidants, which are the free radicals that bombard your system at the microscopic level. This is what oxidation is. It’s rather like the way a microwave heats food: It uses tiny particles to pummel the food. The friction of the impacts is what generates the heat that cooks the food. But, this is also why microwaved food tends to look wilted or collapsed. It’s also why microwaved food tends to lack nutrition compared to conventionally cooked meals. Similarly, free radicals are literally perforating your cells and DNA. It’s like we live inside a shooting gallery and we’re being riddled with bullets.
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qnotes
April 16- 29, 2021
To offset some of the damage that simply being alive will eventually cause, it is important to understand the ways we can make adjustments to unhealthy habits. The three most easily adapted patterns are nutrition and hydration, physical activity and rest. Here are some suggestions for each.
fresh water (infused with flavor by soaking fruits, vegetables and/or herbs and spices for variety) is an important practice. Caffeine in reasonable amounts helps with mental clarity, metabolism, and mood; however, it is also a diuretic. With that in mind, keep your intake of teas and coffees to a minimum to avoid dehydration. Remove all sodas from your diet as quickly as possible: They have the additional risk of deIt should be pleting your bones taken for granted (cola’s acidity might that food and Strive to practice healthy habits throughout leach minerals from drink can either be your life. (Photo Credit: Anna Shvets via Pexels) your skeleton in medicine or poison. your body’s attempt Water is necessary to maintain the pH balance in your blood). for all biological processes, so staying hyConstruct your meals around fresh drated makes everything run efficiently and vegetables and fruits. Think in terms of gives your body a chance to flush out toxins. filling most of the space on your plate It’s easy to quickly swallow lots of excess with them, then filling in the sides (litercalories and other additives, so sticking to
Nutrition and Hydration
ally side dishes) with fist-sized portions of complete proteins and unrefined starches. Your meals should be resplendent with color. The colors of natural foods are the sources of those antioxidants that grab onto free radicals and reduce them battering you to death.
Physical Activity
It cannot be stressed enough that remaining physically active is critical to wellness. As we age, we produce lower levels of many hormones. Hormones speak the language of the body, and they communicate between and regulate all our bodily functions. This includes producing and maintaining muscles, bones and connective tissues. Proper nutrition is fundamental to all this, but so is exercise. Maintaining muscle mass allows us to move safely and independently. It also supports a healthy metabolism, alert mind and stable mood. On top of that, doing impact and/or resistance exercise stimulates the formation of new muscle and bone cells. If we do not make demands of our bodies, they will break down from atrophy. Literally use it or lose it. continued on page 14
