Typical signs of aging as well as common complaints in old age are no longer an inevitable fate today. Because a balanced diet, sufficient exercise and mental training can help decisively to maintain performance and quality of life as long as possible. Here are the best strategies and tips for a lifelong fitness - mentally and physically:
Recharge your batteries with nutrient-rich foods
While 25- to 50-year-old men require an average of about 2700 kilocalories a day when they are predominantly sedentary, the over 65s only need about 2300 kilocalories. For women, in the same age group, the corresponding values are 2200 and 1900 kilocalories respectively. With increasing age, the energy requirement decreases, but vitamins, minerals and fiber are needed in the same amount as before.
Foods with low calories, ie as little fat as possible but vital nutrients in high concentration are therefore in great demand. These include fruits and vegetables, whole grains, potatoes, low-fat milk and dairy products, and lean meats and fish. Proper storage and gentle cooking protect the valuable ingredients and thus benefit the body.
Enjoy vital substances for a long life with fruits and vegetables
Apples, carrots & co provide vitamins, minerals, trace elements, fiber - and that's not all. Because they also contain a wealth of substances, so-called phytochemicals, which can be shown to inhibit carcinogenesis at any level. According to recent studies, five portions of fruits and vegetables per day reduce the risk of cancer, cardiovascular diseases, diabetes mellitus, gout and rheumatism. In order to enjoy as many protective substances as possible, it is advisable to enjoy vegetables as raw food.
Those who do not like to nibble on raw food mixes refreshing vegetable drinks or stirs raw vegetables into delicious quark, yoghurt or fresh cheese dishes. Fresh herbs also provide plenty of nutrients, and they make every dish appetizing and tasty. But also cooked vegetables are important. Because some secondary plant substances are only accessible by heating to the body, z. As the lycopene in tomatoes.
Use fiber to cleanse the intestines
Dietary fibers bring the intestines on tour permanently and thus promote well-being. Experts recommend a fiber intake of about 30 grams daily. This amount can be achieved more easily than many think. Two to three whole wheat slices (135 g), one medium apple (150 g), one portion of carrot and tomato salad (100 g each), one portion of potatoes (300 g), one slice of rye bread (45 g), one wholemeal roll ( 45 g) and one and a half tablespoons of wheat germ (15 g) secure the required amount.
Anyone who has eaten low-fiber so far increases the amount slowly, in order to acclimatise the intestine gently. With fiber-rich nutrition, it is particularly important to drink enough. Because only then can the fiber in the intestine swell. If there is not enough liquid, it can even be constipated.
Stay stable with calcium and vitamin D.
The dreaded bone fragility in old age has lost its terror. From the middle of life, bone substance is constantly being broken down, but the losses can be significantly reduced by a good calcium and vitamin D supply. At least 1000 milligrams, better still 1200 milligrams calcium daily is the recommendation for strong bones. The best suppliers of calcium are milk and milk products. Legumes and some vegetables such as broccoli, fennel, spinach or kale can also supplement the calcium supply.
The sooner you pay attention to a good calcium supply, the better. The vitamin D intake ensures regular sea fish meals and frequent stay in the fresh air, as vitamin D is formed by direct sunlight in the skin. And since you usually move outside, you bump twice before osteoporosis - because movement is another important building block for stable bones.
Drink a lot - the purest fountain of youth
Drinking enough avoids disturbances in the water balance, protects against urinary tract infections, helps digestion and keeps the entire metabolism running. Ideal liquid suppliers are mineral waters, unsweetened fruit and herbal teas, and fruit or vegetable juices diluted with water. It should be at least 1.5 to 2 liters a day. It is best always to have a drink within reach. Since the thirst sensation decreases strongly in old age, it is important to drink enough, even if you do not feel thirsty.
Slow aging thanks to exercise
Without exercise, people lose between 20 and 70 years of age 20 to 40 percent of its muscle power. Regular exercise helps to maintain muscle mass. In addition, it protects against heart attack and stroke, promotes metabolism and calorie burning, improves performance and stamina, strengthens the bones and makes all-round good mood. On top of that, sleep disorders are reduced. Stress can be mastered better. It's never too late to start exercise training.
According to a study of over 70-year-olds who had never done sports in their lives, impressive results were already evident after three months of mild training. In principle, endurance sports such as running, walking (walking), swimming, cycling, cross-country skiing, Nordic walking or hiking, supplemented by gymnastics and strength training. Before it starts, a health check with the family doctor, internist or sports doctor makes sense.
Stay mentally fit with mental training
With so-called "brain jogging", all the basic achievements of mind and memory can be trained. For example, the ability to remember for a short time. Special training programs range from concentration exercises, search games to specially developed computer programs. But even simple measures such as daily newspaper reading, learning languages, playing chess or writing letters and diaries keep the gray cells on their toes. It is also good for the brain to cultivate friendships, to visit theaters, cinemas and museums and to remain curious about everything interesting.
Those who eat a well-balanced diet, exercise regularly, keep themselves mentally fit with brain jogging and, in addition, ensure good sleep and regular recovery periods, can calmly face life in old age.