Healthy Eating for a Healthy Heart and Mind.
We all can remember our mothers saying to us as children. “ Eat your vegetables “. And for a good reason too! Vegetables are packed with vitamins, minerals, and fibre, these are essential for a healthy diet and our well-being. “ And you will grow up to be big and strong ! “ Very wise our mothers. To achieve a healthy heart and mind we need good nutrition as it fuels the body, and is essential for our overall health. It provides the necessary nutrients to maintain our brain and bodily functions, sup ports growth and development, and strengthens the immune system, which helps to prevent and ward off diseases.
1. Brain Function
The right nutrition supports our cognitive function, memory, and mood.
Key nutrients that support our brain health, includes omega-3 fatty acids, B vitamins (B1, B3, B6, B12, folate), choline, antioxidants, and certain minerals like iron and zinc.
2. Energy
The food we eat provides the energy we need to perform everyday activities, including physical as well as mental tasks.
To boost energy levels, try to focus on foods rich in complex carbohydrates, protein, healthy fats, and fibre, such as bananas, oats, nuts, seeds, leafy greens, and lean protein sources like eggs and fish.
3. Immune System
Having a healthy diet strengthens our immune system, this helps the body to fight off infections and diseases.
To boost your immune system, a diet rich in fruits, vegetables, lean proteins, and healthy fats, including foods high in vitamins C, D, E, and zinc, as well as probiotics.
4. Good nutrition Protects our body Against Chronic Diseases such as Diabetes
Proper nutrition plays a crucial role in preventing and managing type 2 diabetes which is strongly linked to diet and lifestyle choices.
A diet high in refined carbohydrates and unhealthy fats will increase the risk of developing the condition.
5. The Proportions
About one-third should be starchy carbohydrates, one-third should be fruit and vegetables, and the remaining third should be a combination of dairy, meat and beans.
6. Exercise
The NHS recommends that adults aged 19 to 64 should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, plus muscle-strengthening activities twice a week, and recommends drinking 6-8 glasses of fluid per day.
No one is suggesting we all run off to the gym and start pumping iron! Your routine can be tailored to your abilities.
There are chair-based exercise classes or you might be referred to a physiotherapist, who will provide you with some exer cises depending on which areas you need to focus on. These can be completed in the comfort of your own home, or with assistance from the care team if required.
As we get older, we should try to follow good nutrition as this helps to keep us in good health and maintain our independence, also supporting our immune system and preventing age-related diseases.
However, it’s not all doom and gloom, remember! “A little of what you fancy does you good “and in moderation it won’t do you any harm, so don’t be afraid to reach for that cream cake or chocolate bar!!