Eat right, age well

Ageing brings about changes in our minds and bodies which can be countered with the right nutrition and fitness regimes. Here's how

If beauty was skin deep indeed, then women wouldn’t be so keen on knowing the secrets of youthfulness of ageing divas such as Madonna and Demi Moore or our own Bollywood dream girl Hema Malini. Their beauty is not just cosmetic but a reminder of their lifetime devotion to healthy habits which have helped them age in the best possible way. The reality is that there is no potion known to mankind which can halt ageing but certain practices can certainly slow down this intriguing process. Here we tell you some of the simple rules which can assure health, well- being, youthful skin, longevity and mental clarity.

WHEN YOU’RE 18 TO 25:

IT’S AN age of youthful years when you are brimming with limitless energy to chase your dreams. You have everything on your side: High energy levels, a fit body and radiant skin. So, use this decade to create a strong foundation which will help to slow down many agerelated processes.

Rx: EAT RIGHT:

If you dream of staying active minus aches and pains in your sunset years then this is the right time to build up your bones. For healthy bones, drink two eight ounce glasses of vitamin D fortified milk every day. “The calcium and vitamin D combination helps your body to absorb the benefits of milk calcium. Broccoli is also a great way to get your calcium at dinner, and is rich in magnesium, vitamin K and phosphorous too,” says Dr Asha Sharma, Head, Gynaecology, Rockland Hospital. Other sources of calcium include cottage cheese and yoghurt.

Also, concentrate on natural fibrous starchy foods, carbohydrates and proteins as they are important for tissue building. Eat potassium- rich foods like bananas, potatoes and mushrooms. Vitamin C is especially important at this time as it is an anti- stress vitamin absolutely necessary for this age fraught with stress.

This also helps in the absorption of iron. So eat lots of oranges and drink lemonade on a daily basis.

Rx: PREVENT SUN DAMAGE

The sun can age the skin significantly. Eighty percent of the skin’s ageing is due to sun damage before the age of 20. So, protect your skin from ultraviolet rays by wearing a broad- spectrum sunscreen with at least SPF 30 twice a day during winter, summer or the rainy season. “ Most girls tend to have an oily skin in this age, so buy a gel- based face wash and follow a regular cleaning routine,” says Gurgaon- based dermatologist Dr Charulata Bose. Apply this 20 minutes before leaving the house, and reapply every few hours.

Rx: GIVE UP SMOKING

Smoking induces pre- mature wrinkles and accelerates the ageing process. Cigarette smoke is known to release free radicals in the body which destroy the skin collagen and therefore makes the cells age fast. It also slows down the repairing process of the skin. So chuck out those cigarettes if you want to stay youthful.

Rx: SET A FITNESS REGIME

This is the age when women have to move around more and the body is strong enough to create a solid foundation for your later years. Also in the 20s, one’s cardio capacity at its peak and can be built up to be able live healthily in the later stages of life. Weight training should be added as it is what builds muscle definition, not to forget bone density, which will be vital to stay active later on in life and prevent osteoporosis.

WHEN YOU’RE 25 TO 35

It's a decade of constant changes: Career, marriage and motherhood. As you don a new hat every 3- 4 years, your body starts to struggle to cope up with all hustle and bustle. So, time to forsake reckless eating habits and give priority to fitness. Preparing your body for motherhood also needs to take precedence.

Rx: INITIATE SKIN REPAIR

Thirties is the time to initiate the repair work the skin this is the time the wrinkles start appearing.

Numerous kinds of expensive lotions and anti- ageing creams in the market are available to hide those fine lines but it’s advisable to talk to a dermatologist before making your choice. “ You can go for Creatine oil and Glycolic acid based anti- ageing cream as they slough off the dead cells and make the skin look younger,” says Dr Anil Malik, senior consultant dermatologist, Sitaram Bhartia Institute of Science& Research.

Rx: REDUCE PORTIONS

This is the age when the pounds begin to pile up, refusing to budge, so it’s important to keep a check on one’s weight. After you reach the age of 30, the basal metabolism ( the rate at which body burns fat rest) drops by 1% to 2% every decade and you start putting on weight. So, cut down on fats and sugars. Make other healthy metabolism boosting changes that include replacing salty snacks with crunchy, colourful fruits and vegetables. Reduce your portion size and have five meals instead of four.

Rx: UP ANTIOXIDANTS

SEVERAL research studies suggest that it’s the free radicals ( molecules which build up in the body throughout one’s life) which contribute to rapid ageing and the onset of age- related diseases. Following a diet of dark- coloured vegetables such as carrots, tomatoes and spinach, which are rich in antioxidants, can neutralise free radicals and reverse some of the damage. You could also talk to your general physician about taking supplements or applying antioxidants.

Rx: KEEP MOVING:

Women typically ascend the career ladder at this stage, get married and bear children. According to recent research done at Hellenic Medical Association for Obesity, married women are twice as likely to develop a paunch than their single counterparts as married couples spend more time slumped on the sofa watching television and eating large meals together than singles do. So, make sure you don’t give up exercising once you are happily married. Also, keep in shape if you are planning a pregnancy. Also, post pregnancy your immediate priority should be to modify exercising intensity.

WHEN YOU’RE 35 TO 45

During this phase most women are more or less settled in marriage and their careers. It’s the time when age just sneaks up and women wake up to find themselves out of shape especially if they haven’t been serious about their health goals. Skin changes and muscle sagging become nagging issues.

Rx: WATCH THE SCALES

For most women, this is a time of rude awakening. Many suddenly realise that their bodies are behaving behaving differently and all of sudden it’s become a struggle to shed those two extra kilos. Worse still, the weight appears to be glued to the mid section. “ Women should increase their cardio vascular exercises but they should also take care not to forget that they can no longer exercise the way they did 15 years ago. Try increase doing weights to strengthen muscles and muscle tone and pay particular attention to stretching and back strength and overall flexibility,” says Jacob.

Rx: REGULAR CHECK- UPS:

If you want to live your old age like you lived in your 20s and 30s you need to invest in your health now by getting a pap smear and breast examination done annually, especially if you have a family history of cancer. The risk of diabetes also increases at this age. A decline in metabolism and increase in body fat leads to insulin resistance. Over the years, cells which produce insulin also suffer impairment resulting in decreased insulin. Get a fasting glucose test or a glucose tolerance test done annually after age 45.

WHEN YOU’RE 45+

At this stage your body changes will become more pronounced. This is the time to reframe your goals and cultivate calm. Feelings of loneliness and disenchantment may strike many women of this age as life seems less exciting and children have grown up and left the nest. Strategies to alleviate the mood may be essential.

Getting involved in social work, learning something new or doing some daily meditation may work. If the low feelings persist then you may need to seek counselling and anti- depressant therapy.

Most importantly, don’t forget to keep your fitness regimen intact.