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The strength you deserve for the life you desire

Every life-changing event, from a new job, marriage and childbirth to retirement involves a process of adjustment, emotionally and physically.

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Why Do I Feel Tired Easily as I Get Older? Blame Age-Related Muscle Loss

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Simple Exercises That Strengthen Your Muscles

It’s a constant refrain from health experts: consistent exercise is better for one’s body than medication, at any age.

Adult nutrition plays a crucial role in maintaining overall health and well-being. Here are some key factors to consider:

  1. Enjoy the Wide Variety of Foods:

    • Our bodies require more than 40 different nutrients for good health, and no single food can provide them all. Therefore, it’s essential to consume a diverse range of foods.
    • Include fruits, vegetables, cereals, grains, meats, fish, poultry, dairy products, and fats and oils in your diet.
    • Studies suggest that dietary variety is linked to longevity, and enjoying a variety of foods adds to the pleasure of meals and snacks.
  2. Eat Regularly:

    • Take time to stop, relax, and enjoy mealtimes and snacks. Eating is one of life’s great pleasures.
    • Scheduled eating times help prevent missed meals, ensuring that you receive essential nutrients.
    • Breakfast is particularly important as it provides energy after the overnight fast and may help with weight control.
    • All mealtimes offer opportunities for social and family interaction.
  3. Balance and Moderation:

    • Balance your food intake by getting enough of each type of nutrient without overindulging.
    • No food is inherently “good” or “bad.” It’s about creating a balanced diet.
    • Moderate amounts of all foods help control calorie intake and prevent excessive consumption of any specific food component.
  4. Maintain a Healthy Body Weight and Feel Good:

    • Aim for a healthy weight by balancing energy intake (calories) with physical activity.
    • A healthy weight reduces the risk of conditions like obesity, heart disease, hypertension, diabetes, certain cancers, and osteoporosis.
  5. Don’t Forget Your Fruits and Vegetables:

    • Consume at least 400 grams (about five portions) of fruits and vegetables per day.
    • Exclude potatoes, sweet potatoes, cassava, and other starchy roots from this count.
  6. Base Your Diet on Foods Rich in Carbohydrates:

    • Include whole grains (such as unprocessed maize, millet, oats, wheat, and brown rice) in your meals.
  7. Drink Plenty of Fluids:

    • Staying hydrated is essential for overall health. Water is the best choice.
  8. Fats in Moderation:

    • While fats are necessary for health, consume them in moderation.
    • Opt for healthier fats like those found in nuts, seeds, and olive oil.
  9. Balance Salt Intake:

    • Limit excessive salt consumption to maintain heart health.
  10. Start Now and Make Changes Gradually:

    • Small, sustainable changes over time lead to better health outcomes.

Remember that a healthful lifestyle, including smart food choices and regular exercise, can enhance your quality of life and reduce the risk of various health conditions.