Mediscene

If you are between 30 to 40 years, you are probably wondering how to stay healthy and fit as middle age hits you. You can still have a healthy body and even now, changes to your diet and lifestyle may help prevent the onset (or control, as the case may be) of diseases such as cancer, diabetes, heart disease etc.

Consultant Dietician at Nawaloka Hospitals, Noor Iqbal, explains that many middle-aged people will be forced to battle the likes of high blood pressure and obesity and their best weapons here are a balanced diet and plenty of exercise. Avoiding refined foods is important as is avoiding sweets, deep fried food, pastries and short eats altogether.

However, we all feel like indulging in such foods occasionally. But where possible, substitute grilled or baked items for fried foods, recommends Mrs. Iqbal. Fruit though can be eaten liberally.

Constipation is another common complaint for those in this age group, she adds, explaining that a diet rich in fibre is a must. In addition, plenty of fluids to prevent dehydration and daily exercise help relieve symptoms. Limiting your tea and coffee to twice a day is a must. If you need a substitute, a simple glass of water is your best option. Fresh fruit juices with little or no sugar, king coconut water, kola kenda or non- fat milk are great options.

Unfortunately it is not possible to get all the vitamins and the minerals that we need from the food we eat. This is because some nutrients get leached away during cooking while others are destroyed during storage.

The only way to combat this is to eat more vegetables, fruits, salads and mallung. Complement these with a glass of non-fat milk. Incidentally, women need more iron than men and should ideally find it in foods like dark green leafy vegetables. Though liver contains iron, it is not recommended that you eat it often or in large quantities.

While you may no longer have the need to buy new shoes because your body is growing, remember that cells die and new cells are still being formed regularly. In addition, vitamins and minerals are vital for the immune system so it is essential that your body is supplied with the right nutrients to help your metabolism function as it should. Balance is crucial, however, and care must be taken not to overload the stomach. For those who have children and must also juggle the demands of work, Mrs. Iqbal offers some suggestions.

Easily prepared but nutritious meals for breakfast include sandwiches, boiled grams and pulses, servings of fruits, oats and cornflakes. For lunch, despite the temptations of buriyani, Mrs. Iqbal recommends you stick with the traditional rice and curry which is filled with fibre and nutrients and is also filling. Light dinners are best, soups and salads being ideal.

As a guideline, she recommends one serving of starch for each meal + two or more servings of vegetables (the less starchy types) + a serving of protein found in fish, chicken (without skin), meat (occasionally), white of egg or pulses. Interestingly, though the protein content in soya is very high, it is not a good idea to eat it very often.

Green leafy vegetables should be consumed at least once every other day. Of the root vegetables, carrot is the most highly recommended due to its high vitamin A content and equally high fibre.

Oily fish (such as mackerel, sardines, herring and sprats) can work wonders with one's health. Not only does fish contain iodine along with other minerals, its long-chain of omega 3s such as EPA and DHA has been known to reduce the occurrence of cardiovascular diseases, depression, dementia, schizophrenia, and even inflammatory conditions such as rheumatoid arthritis. Omega 3s aid the lowering of blood pressure and blood fat levels; preventing fatal blood clots and maintaining blood vessel dilation; creating anti-inflammatory effects such as increasing the plaque stability on artery walls so that they are less likely to rupture; reducing the risk of hardened arteries and also improving insulin sensitivity.

It would be wise to take Hippocrates' words to heart: "Let food be thy medicine and medicine be thy food."