Prioritize quality protein at each meal
As you age, your natural muscle mass will decrease - a process called atrophy. This can lead to a slower metabolism, reduced mobility and increased risk of osteoporosis.
Adding high-quality protein to each meal helps stimulate muscle protein synthesis, supports metabolism and maintains strength and mobility.
Reduce ultra-processed foods
ultra-processed foods like sausages... increase inflammation and other age-related problems such as arthritis, heart disease and cognitive decline.
Supplement omega-3 fatty acids
Omega-3 fatty acids are essential for protecting brain health, reducing inflammation in the body and protecting the cardiovascular system. Fatty fish provide essential protein and omega-3. In addition, you can add chia seeds, flax seeds, walnuts or hemp seeds to your diet to supplement plant-based omega-3s.
self-cuoking at home
Preparing meals at home helps you control the ingredients, quality of nutrients and portion sizes. Self-cooked meals make it easy to supplement high-quality animal protein, reducing excess sodium and sugar. At the same time, it helps balance blood sugar levels.
Do at least 30 minutes of physical activity per day
Daily physical activity is a necessary factor to maintain longevity and autonomy in life. Exercising every day, whether at a gentle pace or short periods of the day, is important to keep the heart healthy and the brain functioning at its best.
To maintain mobility, strength or endurance training twice a day can help strengthen bones and muscles, helping you maintain mobility for many years to come.
Get enough sleep
Try to get 8 hours of sleep each night. Sleep quality affects health, such as memory, mood, and immune function. Getting enough sleep and maintaining a regular sleep routine helps strengthen the body's natural circadian rhythm, which weakens with age.
