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Nurtiention Rich Foods for Older Adults to Stay Healthy

Passing years not only add numbers to one’s life but also involve a range of physiological changes. An aging body changes in various bodily systems, which don’t occur overnight but are a result of various illnesses, hereditary traits, lifetime events, or other socio-economic influencers.

These changes include ones at sensory levels or affecting bone density, metabolism, or even digestion.

Nutrition plays an important role in coping up with these changes. Although the body is at its degenerative stage and the growth of new cells & tissues is slow, but their repair happens at a faster rate. Thereby, eating right becomes essential.

We present a list of nutrition-rich foods especially for older adults to stay healthy.

“A Balanced Meal” constituting of Carbohydrate-rich foods, Protein-rich foods, Fruits and vegetables are of paramount importance.

Fiber-Rich Foods:
Eating a high fiber diet is helpful for regular bowel movements, thereby lowering the risk of constipation. Fibers in the diet may also reduce the risk of obesity and heart diseases. Good sources may include whole grains, brown rice, porridge in breakfast, lentils, and fruits. Give your day a kick start with high fiber-rich foods.

Calcium and Vitamin D Rich Foods:
As we age, bone density decreases, increasing your chances of falling. Hence, our older fellows need extra calcium and vitamin D for maintaining their bone health and preventing conditions like osteoporosis. Cheese made from low-fat milk, yogurt, fortified cereals, and dark green leafy veggies may be good options. Vitamin-D fortified milk may be a good choice especially for those who don’t get exposure to the sun.

Foods High in Omega-3 Fatty Acids:
Omega-3 FA reduces inflammation, thereby preventing conditions like arthritis, cancer, etc. It even slows down macular degeneration which leads to poor vision.

Iron-rich foods:
Iron is indispensable for hemoglobin production which carries oxygen to every nook & corner of the body. Iron deficiency limits this oxygen supply to cells & tissues making you feel lethargic and tired.

Foods High in Vitamin B12:
Found in dairy products, vitamin B12 has a range of salient roles to play. It’s involved in RBC production, building DNA and maintaining nerve functions.

Foods Rich in Vitamin C:
As we age, a lot of free radicals get released in our body leading to cellular oxidation symptomized by a lack of energy, muscle weakness, greying & falling hair, susceptibility to common cold & coughs. Vitamin C has antioxidant properties to scavenge the free radicals along with maintaining skin elasticity.

Foods High in Potassium:
These are good for maintaining your blood pressure along with their contribution to muscular flexibility, preventing water retention and swellings. We can get potassium from foods like potatoes, bananas, prunes, etc.

Foods Rich in Magnesium:
Found mainly in whole grains, nuts, fresh veggies & fruits, magnesium has a pivotal role to play in not less than 300 physiological functions.

Protein-rich foods:
These are good for the repair of worn-out cells and tissues. Good sources may range from egg whites to paneer made from low-fat milk.

The absorption of vitamins from food becomes more laborious as we age. Thereby, supplementation becomes significant.

We @Dattmediproducts recommend seeing your doctor and consulting them before taking any. Above all this is “Water”. Staying hydrated is important to staying healthy. Dehydration may lead to confusion or drowsiness.

And, the best way to keep a check on your water intake is to observe your urine, where hydration being ensured by light or transparent color and dehydration as depicted by dark or yellow-colored or cloudy urine.

So, Stay Hydrated, Stay Healthy!

Visit www.dattmedi.com for more infomation.
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As winter approaches, it brings along cold temperatures and dry air, which can take a toll on our skin. To maintain a healthy and hydrated complexion during the chilly months, it’s important to adjust our skincare routine accordingly. In this blog, we will explore some effective winter skincare tips to help you protect and nourish your skin, ensuring it stays radiant and moisturized throughout the season.

Hydrate from Within:

In cold weather, it’s common for us to reduce our water intake, as we don’t feel as thirsty as we do during hot summer days. However, maintaining proper hydration is essential for healthy skin, regardless of the season.

Drinking an adequate amount of water will help keep your skin hydrated from within, preventing it from becoming dry and dull. Aim to drink at least 8 glasses of water per day, and consider incorporating hydrating beverages like herbal teas or infused water to add variety and flavour.

Moisturize Regularly:

One of the key steps in a winter skincare routine is moisturizing regularly. Cold air and low humidity levels can strip the skin of its natural moisture, leading to dryness and irritation. To combat this, opt for a rich, nourishing moisturizer that contains ingredients like hyaluronic acid, glycerine, or ceramides. Apply it generously to your face and body after cleansing, focusing on areas prone to dryness such as the hands, elbows, and knees. For added protection, consider using a thicker moisturizer at night and a lighter one during the day, along with a sunscreen to shield your skin from harmful UV rays.

Gentle Cleansing:

While it’s important to keep your skin clean, aggressive cleansing can strip away essential oils and disrupt the skin’s natural barrier. During winter, switch to a mild, hydrating cleanser that won’t further dry out your skin. Look for products that are free from harsh chemicals and fragrances, as these can be particularly drying. Additionally, avoid using hot water for cleansing, as it can deplete the skin’s natural moisture. Instead, use lukewarm water and pat your skin dry with a soft towel, leaving some moisture behind to help lock in hydration.

Protect Your Skin:

Cold weather often comes with harsh winds, which can cause windburn and exacerbate skin dryness. Shield your skin from these elements by wearing protective clothing, such as scarves, hats, and gloves, that cover exposed areas. Additionally, don’t forget to apply a broad-spectrum sunscreen with an SPF of 30 or higher, even on cloudy days. UV rays can still penetrate the clouds and cause damage to your skin. Reapply sunscreen every two hours, especially if you engage in outdoor activities.

Humidify Your Environment:

Indoor heating systems can further deplete the moisture levels in the air, leading to dry and irritated skin. To counteract this, invest in a humidifier to add moisture back into the environment. Place it in the rooms where you spend the most time, such as your bedroom or living room. A humidifier will help combat the dryness caused by artificial heating and create a more comfortable and skin-friendly environment. Remember to clean and maintain the humidifier regularly to prevent the growth of bacteria or mould.

Maintaining healthy and hydrated skin during the winter months requires a few adjustments to your skincare routine. By following these tips, including staying hydrated, moisturizing regularly, using gentle cleansers, protecting your skin, and humidifying your environment, you can keep your skin nourished and radiant despite the cold weather. Embrace these practices, and enjoy a winter season with healthy and glowing skin.

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