Madeeha Syed

Discover a comprehensive guide to healthy eating for seniors. Meri Sehat provides insights and tips for nourishing wisdom in later years.

Nourishing Wisdom: A Comprehensive Guide To Healthy Eating For Seniors

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Three Healthy Dips You Can Make At Home

Overview

With the rise of charcuterie boards and sharing platters, entertaining at home has slowly transitioned from biryani-korma affairs to setting up a platter, providing the drinks and calling it a day. But with rising costs of groceries, especially cheese, and imported ingredients, margins for entertaining at home are becoming slimmer and slimmer.&nbsp;

Not to worry, we turned to the wisdom of TikTok and the ancient wisdom of vegetarianism we bring you three dips that are delicious, budget-friendly and extremely satiating. 
&nbsp;

Three Healthy Dips

This is a desi-adapted version of the viral Green Goddess Salad from Tik Tok by Baked by Melissa. Even if you halve the ingredients, it makes a huge amount so adjust accordingly. 
&nbsp;

Ingredients (For The Salad)&nbsp;

<ul>
	<li>One small cabbage</li>
	<li>Three cucumbers</li>
	<li>Five to eight spring onions 
	&nbsp;</li>
</ul>

Ingredients (For The Dressing)

<ul>
	<li>One cup coriander or basil</li>
	<li>One cup spinach or mint</li>
	<li>Four cloves garlic</li>
	<li>1/3 cup onion</li>
	<li>Two-three tablespoon lemon juice</li>
	<li>1/4 cup olive oil</li>
	<li>1/3 cup Parmesan cheese</li>
	<li>1/3 cup cashews or walnuts</li>
	<li>One tea spoon salt</li>
	<li>One tablespoon apple cider vinegar</li>
	<li>Two spring onions 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>Chop the cabbage, cucumbers and spring onions very finely. I pulsed the cabbage in a food processor to make it easier but really a sharp knife and a chopping board will do.</li>
	<li>Mix all of the dressing ingredients in a blender and add some water to thin it out.&nbsp;</li>
	<li>The recipe lists expensive ingredients like Parmesan cheese and cashews or walnuts but feel free to use whatever you have on hand or leave it out altogether.&nbsp;</li>
	<li>The original recipe also had basil and spinach none of which I had so I substituted with coriander and mint giving my dressing a green chutney-ish taste (hence this is a desi version).&nbsp;</li>
	<li>The only ingredient I will suggest on splurging on is a good quality olive oil as that is the base of a good dressing and will give your salad the healthy fats and delicious mouthfeel.</li>
	<li>Toast some pita bread and left-over roti cut into triangles in your toaster oven and serve with your vibrant green salad for dipping. 
	&nbsp;</li>
</ul>

Cowboy Caviar is a famous salad from the 1950s that went viral on Tik Tok. Invented by Helen Corbitt, the famed food director of Neiman Marcus, it is basically a glorified chana chaat with a tangy dressing.&nbsp;

Contrary to the name, it is an entirely vegetarian, affordable dip that is enjoyed with baked tortilla chips. There are many versions that include mango, feta cheese, corn and jalapenos but there are a few basic ingredients such as black-eyed peas (white lobia), capsicum, onion and tomatoes that form the basis of the salad.&nbsp; This <a href="https://merisehat.pk/article/recipes-for-yakhni">basic recipe</a> can be adapted for whatever you have available. 
&nbsp;

Ingredients (For The Salad)&nbsp;

<ul>
	<li>One cup white lobia (black-eyed peas), soaked overnight</li>
	<li>1 capsicum, finely diced</li>
	<li>&frac12; onion, finely diced</li>
	<li>Two tomatoes, finely diced, seeds removed</li>
	<li>1/2 can corn</li>
	<li>One bunch coriander leaves, chopped 
	&nbsp;</li>
</ul>

Ingredients (For The Dressing)&nbsp;

<ul>
	<li>One teaspoon chilli powder</li>
	<li>&frac12; teaspoon kosher salt</li>
	<li>&frac14; cup sugar</li>
	<li>&frac12; cup olive oil</li>
	<li>&frac14; cup white distilled vinegar</li>
	<li>1 tablespoon fresh lemon juice</li>
	<li>&frac14; teaspoon garlic powder 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>Cook the white lobia in four cups boiling water and 1 tablespoon salt until it&rsquo;s tender. This will take 1.5 to two hours on the stove and 12-15 minutes in a pressure cooker.</li>
	<li>Drain the beans and add them to a large bowl.&nbsp;</li>
	<li>Add in the diced vegetables. Try and get the capsicum, onion and tomatoes into equal dice so that they&rsquo;re easy to scoop with chips.</li>
	<li>Top with the coriander leaves.</li>
	<li>Mix the dressing ingredients, taste and adjust accordingly. Pour over the beans and vegetables. Give it a good mix.</li>
	<li>Put in the fridge till serving time so the flavors can meld and intensify.</li>
	<li>Serve with toasted whole wheat roti and tortilla chips! 
	&nbsp;</li>
</ul>

Made with simple ingredients but with a longer cooking method that ensures maximum flavor, this budget version of the famous whipped feta dip that is all the rage these days is healthy and budget-friendly.&nbsp;

Charred spring onions go soft and sweet in olive oil while the hung curd cheese base at the bottom is flavored with lemon juice and salt to mimic the taste of the feta. It is a light and airy dip that won&rsquo;t weigh your guests down and is perfect with toasted slices of artisanal bread. 
&nbsp;

Ingredients

<ul>
	<li>&frac12; kilo yogurt</li>
	<li>Salt, to taste</li>
	<li>Pepper, to taste</li>
	<li>One-two tablespoons of lemon juice</li>
	<li>One-two teaspoons dried herbs: mint, parsley and basil work well here</li>
	<li>One teaspoon red chilli powder</li>
	<li>Eight spring onions</li>
	<li>One tablespoon olive oil</li>
	<li>Two teaspoons salt 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>This dip requires some planning in advance. Line a bowl with cheesecloth or muslin and pour the yogurt in it. Bring the corners of the cloth together and tie with a rubber band. Hang the bundle from a suitable height (using clothes pins on a hanger works) and put a bowl under the yogurt. Let the water drain from the yogurt for four hours or leave the bowl with the yogurt to drain in the fridge overnight.</li>
	<li>Once the water has drained from the yogurt, untie the cheesecloth and place the curd in a bowl.&nbsp;</li>
	<li>Slice the tops of the spring onions and place them in a clean bowl. Toss with the olive oil and salt till they are coated.</li>
	<li>Heat a griddle or frying pan until very hot and place your spring onions in a curve in it. Keep them in place till they are charred and smoky.</li>
	<li>Chop up half the spring onions finely. Mix with the curd and the remaining ingredients. Taste to adjust salt, lemon juice and pepper.</li>
	<li>Spoon the dip in a serving dish and top with the remaining spring onions. Drizzle with more olive oil, pepper and red chilli flakes.&nbsp;</li>
	<li>Serve with toasted slices of baguette or pita bread.</li>
</ul>

Atiya Abbas

Heart Health

Heart diseases are the number one cause of death in many countries.&nbsp;We all know someone in our circles who has or had a heart disease, or a really bad scare related to the condition of their heart. What has made this illness so serious and widespread?&nbsp;The answer is simple: our ‘modern’ lifestyle has made life more convenient, but in the process has also made us unhealthy.&nbsp;Heart issues were not as prevalent in previous generations due to those generations adopting a more active lifestyle. This, however, has been completely transformed in the new age of technology, digitisation and the ease with which we can access everything, including food, now.&nbsp; There’s still hope. We can live a modern lifestyle while also being healthy. Read on to find out how:&nbsp;

The Do's

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;"> </h4><h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Nutritional food and supplements:</h4> A well-balanced diet is going to be your friend in targeting all kinds of problems, but we know that that maintaining one, purely through food, is not always possible.&nbsp;So, the easiest thing that you can do is to opt for supplements to make up for the nutrients that do not make it to your diet in concentrations required by our body.&nbsp;A Dash (Dietary Approaches to Stop Hypertension) diet — one rich in potassium, calcium and magnesium — may just provide all the guidelines that you may need to create a heart-healthy nutritional plan. You will need to consume ample fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans and nuts — the latter in limited quantities.&nbsp; Even with a healthy diet, you need to monitor your intake, count your calories, macros and nutrients.&nbsp;

Daily exercise

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Daily Exercise:</h4> Exercise is the elixir of a healthy life. It can fix half of your potential health issues. Our bodies were created for work. This is the best kind of maintenance that your body can have. A good dose of physical activity not only gets your endorphins going but they also increase your stamina while improving your heart health and circulation.&nbsp;

Get enough sleep

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Get enough sleep: </h4> This seemingly simple aspect of life can be very complex. Good sleep is not just limited to the number of hours you are getting but has a lot more to do with your REM (Rapid eye movement) cycle. A good duration of the REM cycle leaves you waking up well-rested. Improper sleep increases your risk of developing high blood pressure, mental health issues, trouble losing weight, diabetes and may even risk heart attack.

Stop Smoking

<h5 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;"> </h5><h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Say goodbye to smoking: </h4> Smoking is one of the leading causes of increasing heart issues. This is because the particles that enter your system with the smoke that you inhale tend to build up and form plaque in your blood vessels that may eventually lead to its blockage. However, the damage is not only done to smokers but also to the people who hang around smokers. Second-hand smoke is just as much of a culprit for causing heart diseases.

Maintain your health

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Maintain your blood pressure and cholesterol levels:</h4> Certain levels of dietary restrictions will aid you in maintaining your blood pressure. This includes limiting your sodium intake. The maximum limit of sodium intake is 2,300mg (around one teaspoon) but an ideal amount for a lower sodium intake is an average of 1,500mg a day.Cholesterol is best targeted by reducing the intake of saturated fat in your diet and completely eradicating the consumption of trans fats. Saturated fats are mostly found in red meat and dairy products whereas trans fats are normally found in your vegetable oil, margarine or store-bought cookies. Another great way to control your cholesterol is through the intake of soluble fiber. It tends to reduce the absorption of cholesterol into your bloodstream.

Reduce Stress

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Reduce stress: </h4> Stress has been the underlying reason for causing and worsening of many diseases. Heart diseases are greatly affected by increased stress levels. This can be combatted by breathing practices, ensuring that your teeth stay unclenched, relaxing your muscles through stretching, massaging etc. Determining your triggers and eliminating them is a great long-term approach for reducing your stress levels.Your heart health is heavily dependent on you. The biggest choice that you have to make is if you would transform your lifestyle or let your cardiologist do it for you in the form of restrictions. Your current healthy lifestyle decisions will not only reflect well on your heart health but will also have a vital impact on your mental wellbeing.&nbsp;

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

Get Active And Stick To It!

Physical activity is an essential component of healthy living. Just like food, you need it to survive. It&rsquo;s your body&rsquo;s source of energy and utilizing that energy is just as important to be able to enjoy those long-term <a href="https://merisehat.pk/article/clarity-in-my-butter-the-health-benefits-of-ghee" target="_blank">health benefits</a> everyone talks about. 
&nbsp;

Ways to Get Active

The younger they are, the better. Encouraging your kids to consciously think about their wellness, and to actually be interested in physical activities is extremely important if you want them to grow up to be happy and healthy adults.

While perfect report cards have always been a priority, they are now getting&nbsp; tough competition from&nbsp; television and social media, both of which have become a significant part of our everyday lives.&nbsp; 
In the process, physical activity is often side-lined and neglected. While the consequences of a sedentary lifestyle may not be apparent immediately, they could seriously compromise a person&rsquo;s health in the long run. 
&nbsp;

Health experts suggest that children (five to 18-year-olds) should exercise at least 60 minutes every day. The exercises could vary, ranging from moderate to vigorous. The switch in a workout would ensure that the body doesn&rsquo;t feel the load and that the youngsters don&rsquo;t get bored too quickly, either. 
Luckily, there is no dearth of activities to schedule for your child. Your job is to encourage them to participate in team sports, like basketball, football, and cricket. If they prefer to spend more time alone, you can encourage them to swim, cycle, or, you know, even just walk would do.&nbsp; 
&nbsp;

The best thing about exercising during childhood is your body&rsquo;s still developing. And so, you&rsquo;d only be doing it a favour because exercise helps strengthen a body&rsquo;s bone structure.&nbsp;

Bone is a living tissue which adapts to the force put upon it. When a child exercises regularly, their skeletal system reacts by building more bone tissue and becoming stronger.&nbsp;

Also, exercise makes a child&rsquo;s muscles stronger. Muscles break down during exercise and, afterwards, the body repairs them by creating more muscle protein strands. This causes the muscular structure to become stronger and thicker, allowing the body to perform everyday tasks with greater ease. 
&nbsp;

Did you know regular exercise is central to cardiorespiratory development and maintenance? Be physically active and you reduce your blood pressure, cholesterol, and triglycerides, which essentially means a better functioning heart.&nbsp;

Exercise also improves the muscles&rsquo; ability to pull oxygen out of the blood, which takes the pressure off the heart and balances the heart rate. Moderate to vigorous exercise also conditions a child&rsquo;s lungs to function more efficiently.&nbsp;

All of this saves you from diseases later in life, such as diabetes, high blood pressure, hypertension, and cancer. 
&nbsp;

Furthermore, physical activity is key to ensuring motor development and good cognitive abilities. The more we engage in physical activities, the better our coordination becomes.&nbsp;

Besides, during exercise, nerve cells in the hippocampus and prefrontal cortex brain are mobilized. They multiply while forming new neural connections. The benefits of this in memory and focus carry over into classrooms and also ensure better cognition later in life. 
&nbsp;

The benefits of exercise in younger years go beyond physical advantages. Encouraging regular activity in children ensures healthy lifestyle habits that carry forward into adulthood. Reforming habits and picking up new ones becomes harder as one ages. If children are used to exercise being a part of their routines, they will not struggle as much in maintaining this later in life.&nbsp;

At a time when children are exposed to increasing stress, both in schools and in the world around them, physical activity reduces symptoms of anxiety and depression. Exercise releases hormones in our nervous systems called endorphins that facilitate feelings of happiness and contentment.&nbsp;

Engaging in tasks that require them to focus on their physical being could further help ground children and give them a break from any anxious thoughts. Team sports encourage social interaction and help children form connections.&nbsp; 
&nbsp;

Bottom Line

Ultimately, it falls to us to be role models who encourage our children to be physically active. It&rsquo;s important to remember that children will more likely be able to make healthy choices if they see us doing the same. The benefits of exercise are not restricted to children, after all. A society that focuses on health and wellness creates both children and adults that are healthy and happy!

Ayesha Binte Rashid

Stop Stress Eating: Expert Tips Inside!

Introduction

How often have you found yourself reaching for that bag of chips or indulging in a pint of ice cream not because you&#39;re hungry but because you&#39;re stressed, bored, or seeking solace from difficult emotions?

In today&#39;s fast-paced world, many of us struggle with emotional eating. Sure, emotional eating provides temporary comfort. But then it frequently results in feelings of guilt and dissatisfaction afterward. Also, this habit leads to weight gain. 
 
&nbsp;

understanding food and emotions

Emotional eating is often prompted by unpleasant feelings rather than genuine hunger cues. In these moments, food becomes a coping mechanism, providing the desired comfort or distraction. This pattern of behavior adds to stress levels, perpetuating the cycle of emotional eating. 
&nbsp;

Here are some signs to look out for to differentiate between emotional hunger and physical hunger:<a href="#accordion">[3]</a>

<ul>
	<li>Emotional hunger is triggered suddenly, compared to physical hunger</li>
	<li>Emotional hunger usually involves cravings for specific comfort foods</li>
	<li>Emotional hunger makes you eat till you&rsquo;re uncomfortably full</li>
	<li>Emotional hunger focuses more on the taste, smell, or texture of the food</li>
	<li>Emotional hunger causes you to feel powerless and bad about yourself 
	&nbsp;</li>
</ul>

Mindful eating stems from the practice of mindfulness, where individuals focus on the present moment without making judgments. When applied to eating, it encourages individuals to cultivate awareness of their thoughts and feelings related to the overall experience, including the taste, texture, and smell of food. 
&nbsp;

According to one model, the four aspects of mindful eating are:<a href="#accordion">[1]</a>

<ul>
	<li>What to eat</li>
	<li>Why you eat what you eat</li>
	<li>How much to eat</li>
	<li>How to eat 
	&nbsp;</li>
</ul>

These cues are meant to help you:<a href="#accordion">[2]</a>

<ul>
	<li>Check your body&#39;s signals of hunger and fullness, consuming food when you&#39;re hungry and stopping when you feel satisfied. This practice curbs overeating tendencies and aids in managing food consumption.</li>
	<li>Observe your eating habits without criticism or self-judgment. Instead of labeling foods as &quot;good&quot; or &quot;bad,&quot; approach eating with curiosity and compassion.</li>
	<li>Savor each bite. By slowing down and focusing on the present moment, you may derive more satisfaction from your meals.</li>
	<li>Evaluate the factors that make you overeat, including emotional or environmental triggers. By recognizing these triggers, you can respond mindfully rather than reactively, choosing healthier coping strategies. 
	&nbsp;</li>
</ul>

A randomized study showed that participants following mindfulness intervention for 12 months had a decreased intake of sweets and were able to maintain optimal fasting blood glucose levels.<a href="#accordion">[1]</a> 
&nbsp;

It is especially a powerful tool to help with weight loss because it:<a href="#accordion">[2]</a>

<ul>
	<li>Improves emotional regulation</li>
	<li>Promotes decision-making and intentional portion control</li>
	<li>Greater satisfaction with meals</li>
	<li>Alleviate stress 
	&nbsp;</li>
</ul>

Here&rsquo;s how you can lose weight naturally:<a href="#accordion">[1]</a>

<ul>
	<li>Start small, like incorporating these techniques into one meal or snack each day.</li>
	<li>Avoid distractions, like working, watching TV, or driving, while eating. Distracted eating is related to overeating and weight gain. Socializing with family and friends in person can enhance the experience. However, talking on the phone can have the opposite effect.</li>
	<li>Engage in mindful cooking and meal preparation, including the ingredients and cooking process.</li>
	<li>Be gentle with yourself. Accept that progress may be gradual and that setbacks are a natural part of the process.</li>
	<li>Don&rsquo;t skip meals or deprive yourself. Try setting meals at around the same time each day because not eating for a long time increases the risk of overeating whatever is available for quick and easy consumption. Or go for a higher-quality diet, such as fruits as snacks instead of sweets and smaller servings of calorie-dense foods.</li>
	<li>Keep a food diary. It will help you analyze the pattern between your moods and food and seek support when needed. 
	&nbsp;</li>
</ul>

Conclusion

Mindful eating offers a holistic approach to combating emotional eating and promoting weight loss. By cultivating awareness, non-judgmental observation, and a deep connection with the eating experience, individuals can develop healthier habits and enhance their overall well-being. 
&nbsp;

Key Points

<ul>
	<li>Emotional eating is habitually turning to food for comfort, distraction, or relief from stress, boredom, sadness, or other emotions.</li>
	<li>Consuming food in response to emotions rather than physical hunger can lead to overeating and weight gain.</li>
	<li>Mindful eating improves emotional regulation, supports weight loss and maintenance goals, alleviates stress, and promotes overall well-being.</li>
</ul>

[1] Mindful eating. The Nutrition Source. July 14, 2023. Accessed March 29, 2024.

[2] Bjarnadottir A. Mindful eating 101 - A beginner’s guide. Healthline. January 4, 2023. Accessed April 1, 2024.

[3] Melinda Smith MA. Emotional eating and how to stop it. HelpGuide.org. February 28, 2024.

Shermeen Zuberi

Healthy Masculinity - Redefining What It Means To Be Masculine

In today&#39;s evolving society, there is a growing awareness of the need to redefine masculinity, moving away from traditional gender stereotypes towards a healthier and more empowering male identity. Healthy masculinity encompasses positive aspects of masculinity while challenging harmful gender norms. Let&rsquo;s explore the definition of healthy masculinity, highlight the positive aspects of <a href="https://merisehat.pk/article/healthy-masculinity-redefining-what-it-means-to-be-masculine">masculinity</a> and discuss the importance of challenging gender stereotypes to create a more inclusive and fulfilling understanding of masculinity. 
&nbsp;

Understanding Healthy Masculinity

Healthy masculinity is a concept that encourages men to embrace positive and constructive aspects of their identity while rejecting harmful behaviors and attitudes associated with traditional gender norms. It promotes emotional intelligence, empathy and an understanding that vulnerability is not a weakness but a strength. 
&nbsp;

Positive Aspects Of Masculinity

<ul>
	<li>Emotional Intelligence &ndash; Healthy masculinity encourages men to develop emotional intelligence, which involves understanding and managing their own emotions as well as being empathetic towards others. This skill fosters healthier relationships and greater emotional well-being.</li>
	<li>Nurturing And Caregiving &ndash; Men can embrace nurturing and caregiving roles, demonstrating love and support for their families and loved ones. Being actively involved in nurturing relationships breaks down rigid gender roles and strengthens bonds within the family.</li>
	<li>Leadership And Responsibility &ndash; Healthy masculinity involves taking on leadership roles with a sense of responsibility and accountability. Positive leadership inspires others, promotes teamwork and contributes to a more equitable society. 
	&nbsp;</li>
</ul>

<ul>
	<li>Embracing Sensitivity &ndash; Challenging traditional gender norms involves breaking the stereotype that men must be tough and emotionless. Embracing sensitivity allows men to express their feelings authentically and build stronger connections with others.</li>
	<li>Rejecting Aggression And Violence &ndash; Healthy masculinity rejects the idea that aggression and violence are inherent traits of being male. Encouraging non-violent conflict resolution and communication skills promotes a safer and more compassionate society.</li>
	<li>Valuing Equal Partnerships &ndash; Challenging gender stereotypes means acknowledging that healthy relationships are built on equality and mutual respect. Men can support and empower their partners, sharing responsibilities in both professional and personal spheres.</li>
	<li>Breaking Free From Toxic Masculinity &ndash; Toxic masculinity perpetuates harmful behaviors like dominance, suppression of emotions and rigid adherence to gender roles. By empowering male identity, men can free themselves from these constraints and embrace a more authentic version of themselves.</li>
	<li>Embracing Vulnerability &ndash; Vulnerability is an essential aspect of healthy masculinity. Embracing vulnerability allows men to connect more deeply with others, build trust and develop more meaningful relationships.</li>
	<li>Promoting Self-Care &ndash; Empowering male identity involves promoting self-care and well-being. Men should be encouraged to prioritize their mental and physical health, seeking support and guidance when needed. 
	&nbsp;</li>
</ul>

Education and media play a crucial role in redefining masculinity. Promoting diverse representations of men and challenging harmful stereotypes in media can shape a healthier understanding of masculinity from a young age. 
&nbsp;

Positive male role models who embody healthy masculinity can inspire others to embrace this positive identity. These role models can be found in various spheres of life, from sports and entertainment to community leaders and mentors. 
&nbsp;

Positive male role models who embody healthy masculinity can inspire others to embrace this positive identity. These role models can be found in various spheres of life, from sports and entertainment to community leaders and mentors.

Dr. Safia Mehmood

How To Get Bigger, Better, Faster, Stronger?

There is a combination of factors that go into making us healthy. The four major components that make up our health are: a <a href="https://cms.merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet" target="_blank">healthy diet</a>, adequate exercise, getting enough quality sleep and how we manage our stress. If any of these is out of sync, our health, and therefore our immunity suffers.&nbsp;&nbsp;

A few dietary and lifestyle adjustments may improve your body&rsquo;s natural defenses to better fight off harmful pathogens and disease-causing germs. Here are our tips: 
&nbsp;

Tips for boost body’s immunity

<h5>Manage Your Sleeping Schedule</h5>

Quality sleep and immunity are dependent on each other. Consistent poor sleep quality leads to more incidents of the flu and colds. Studies have shown that those who get less than six hours of sleep each day are more susceptible to catching a cold.&nbsp;

Getting enough rest helps in strengthening the immune system because when you are asleep your body repairs itself and fights off illnesses.&nbsp;

Some tips to improve your sleep hygiene includes:&nbsp;

<ul>
	<li>Avoid any screen time before sleeping</li>
	<li>Use a sleep mask and earbuds</li>
	<li>Go to bed at the same time every day. 
	&nbsp;</li>
</ul>

<h5>Eat More Plant-Based Foods</h5>

Foods like fruits, vegetables, seeds, and legumes are rich in antioxidants, therefore they can fight off pathogens. These antioxidants can fight off free radicals that cause inflammation. Long-term inflammation leads to heart disease and other cancers. Plant-based foods are also rich in Vitamin C, which helps in strengthening the immune system. Fibers in the plant are the food source for the gut microbiome. Microbiomes are healthy bacteria in your stomach. A good system of the gut microbiome can cause pathogens at bay and prevent them from entering the digestive tract. 
&nbsp;

<h5>Engage In Moderate Exercise</h5>

Studies have shown that people who do even a single session of moderate exercise lead to better quality health. Moreover, regular workout helps in the regeneration of immune cells. Moderate exercises that you can incorporate into your daily routine are:

<ul>
	<li>Steady cycling</li>
	<li>Jogging</li>
	<li>Swimming</li>
	<li>Brisk walking 
	&nbsp;</li>
</ul>

<h5>Stay Hydrated</h5>

While drinking enough water won&rsquo;t always keep you free from bacteria and viruses, it&rsquo;s still crucial to prevent dehydration for your overall health

Dehydration can impair your heart and kidney function, digestion, focus, mood, physical performance, and headaches. These issues may make you more vulnerable to sickness. To prevent dehydration, you can try to maximize your fluid intake. You should drink enough water so that your urine becomes pale yellow. Considering that dehydration can increase your susceptibility to illness, make sure you&rsquo;re getting enough water to drink every day. 
&nbsp;

<h5>Managing Your Stress</h5>

Long-term stress can weaken the immune system. Managing and relieving anxiety are the key factors for good immune health. Some common ways that can bring your anxiety down are:

<ul>
	<li>Practicing meditation</li>
	<li>Seeking therapy</li>
	<li>Working out 
	&nbsp;</li>
</ul>

You can make lifestyle and dietary changes to improve your overall health and immunity. Limiting your sugar intake, getting enough sleep, and managing stress levels are some ways to improve your quality of life. An important note to remember is that all these things can help you in making your immune system strong but are not a guarantee that you will never get sick at all.

Namwer Rao

As we gracefully age, our nutritional needs evolve, requiring us to make conscious choices that support our well-being. Healthy eating for seniors isn&#39;t just about what we put on our plates; it&#39;s a combination of mindful selections, balanced nutrition, and lifestyle adjustments that can enhance the quality of our lives. In this comprehensive guide, we&#39;ll explore the key principles of healthy eating for seniors, empowering you to make informed choices that nourish your body and mind. 
&nbsp;

key principles of healthy eating

<h5>1. Prioritize Nutrient Density</h5>

As we age, our metabolism and nutrient absorption can slow down, making every calorie count. Prioritize nutrient-dense foods that pack a punch in terms of vitamins, minerals, and antioxidants. Fruits, vegetables, whole grains, lean proteins, and healthy fats should form the foundation of your meals. 
&nbsp;

<h5>2. Embrace A Balanced Plate</h5>

Aim for a balanced meal that includes a variety of food groups:

<ul>
	<li>Vegetables And Fruits: These provide essential vitamins, minerals, and fiber. Aim for a colorful assortment to ensure a wide range of nutrients.</li>
	<li>Protein: Choose lean protein sources like poultry, fish, beans, legumes, tofu, and low-fat dairy to support muscle health and repair.</li>
	<li>Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat, and oats for sustained energy and fiber to support digestion.</li>
	<li>Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil to support heart health and brain function. 
	&nbsp;</li>
</ul>

<h5>3. Stay Hydrated</h5>

<a href="https://merisehat.pk/disease/dehydration-in-adults">Dehydration</a> becomes more common with age, so it&#39;s crucial to stay hydrated. Drink plenty of water throughout the day and consider incorporating hydrating foods like soups, fruits, and vegetables into your meals. 
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<h5>4. Mindful Portions</h5>

Seniors often have different energy needs than younger individuals, so portion control is essential. Listen to your body&#39;s hunger and fullness cues and avoid overeating. Smaller, more frequent meals can help manage energy levels. 
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<h5>5. Calcium And Vitamin D</h5>

Bone health becomes a priority as we age. Incorporate calcium-rich foods like dairy products, fortified plant-based milk, leafy greens, and fish with edible bones. Pair these with vitamin D sources like sunlight, fatty fish, and fortified foods to enhance calcium absorption. 
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<h5>6. Watch Sodium Intake</h5>

Reducing sodium intake is crucial for managing blood pressure. Opt for low-sodium alternatives and flavor your food with herbs and spices instead. 
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<h5>7. Fiber For Digestive Health</h5>

Fiber aids digestion and helps prevent constipation. Incorporate whole grains, fruits, vegetables, legumes, and nuts into your diet to boost your fiber intake. 
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<h5>8. Plan For Healthy Snacking</h5>

Snacking can be a part of healthy eating, as long as it&#39;s done mindfully. Choose nutrient-dense options like fresh fruit, yogurt, nuts, or whole-grain crackers to keep your energy levels steady between meals. 
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<h5>9. Limit Added Sugars</h5>

Cut back on foods and drinks high in added sugars, as they can contribute to weight gain and other health issues. Opt for naturally sweetened alternatives like fresh fruit. 
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<h5>10. Adapt To Individual Needs</h5>

Each person&#39;s nutritional needs are unique. If you have specific health conditions or dietary restrictions, consider consulting a registered dietitian to create a personalized eating plan that suits your needs and preferences. 
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<h5>11. Stay Social And Engaged</h5>

Eating isn&#39;t just about the food on your plate; it&#39;s about the experience. Sharing meals with friends, family, or in social settings can enhance your enjoyment of food and promote a positive relationship with eating. 
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<h5>12. Be Mindful Of Supplements</h5>

While whole foods are the best source of nutrients, some seniors may require supplements to meet their nutritional needs. Consult a healthcare professional before adding supplements to your regimen. 
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<h5>13. Stay Active</h5>

Eating healthily is complemented by regular physical activity. Engaging in moderate exercise can enhance your metabolism, improve mood, and maintain muscle mass and bone density. 
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Healthy eating for seniors is a powerful tool in promoting overall well-being, maintaining vitality, and preventing age-related health issues. By prioritizing nutrient-dense foods, staying hydrated, and making mindful choices, you can optimize your nutritional intake to support your body and mind as you journey through the golden years. Remember, it&#39;s never too late to adopt healthy eating habits that contribute to a vibrant and fulfilling life.