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This eating habit could knock two years off your life

Adding extra salt to your food could be placing you at a higher risk of dying prematurely according to a recent study of more than 50,000 people. Though seasoning food is a must for most of us, the <a href="https://doi.org/10.1093/eurheartj/ehac208" target="_blank" rel="noopener">study found</a> that those who added salt to their food had a 28 percent greater risk of dying prematurely than those who never or rarely add salt. With about 3 percent of people aged between 40-69 years old dying prematurely - defined as dying before the age of 75 - the findings suggest that adding salt could result in an extra one person in every hundred dying prematurely in this age group. “To my knowledge, our study is the first to assess the relation between adding salt to foods and premature death,” said Professor Lu Qi, one of the lead researchers from Tulane University School of Public Health and Tropical Medicine in New Orleans. The team also found that at the age of 50, those who always added salt to their food had between 1.5 to two years knocked off their life expectancy in comparison to those who rarely or never added any salt. “It provides novel evidence to support recommendations to modify eating behaviours for improving health,” Professor Qi continued. “Even a modest reduction in sodium intake, by adding less or no salt to food at the table, is likely to result in substantial health benefits, especially when it is achieved in the general population.” When it came to determining sodium intake, the team chose to focus solely on whether people added salt to their food at the table, independent of whether they seasoned it while cooking. This is because assessing how much sodium a person consumes is notoriously difficult, given that pre-prepared and processed foods are among many products where high levels of salt have been added before they reach the table. Plus, foods that are high in sodium are often accompanied by others that are rich in potassium, which protects against the risks of heart disease and metabolic diseases such as diabetes. “Adding salt to foods at the table is a common eating behaviour that is directly related to an individual’s long-term preference for salty-tasting foods and habitual salt intake,” Professor Qi explained. “In the Western diet, adding salt at the table accounts for 6-20 percent of total salt intake and provides a unique way to evaluate the association between habitual sodium intake and the risk of death.” However, their study does have limitations. With no information about the amount of salt added, the possibility of a relationship between adding salt and total energy intake and consuming other foods, and the voluntary nature of the UK BioBank meaning that the results aren’t reflective of a general population, more studies will need to be done to validate their findings. Professor Qi and his colleagues will be conducting additional studies on the relationship between adding salt to food and chronic diseases such as cardiovascular disease and diabetes, with the possibility of conducting clinical trials to test the effects of salt reduction. In <a href="https://academic.oup.com/eurheartj/article-lookup/doi/10.1093/eurheartj/ehac336" target="_blank" rel="noopener">an editorial</a> accompanying the study, Professor Annike Rosengren, a senior researcher and professor of medicine at the University of Gothenburg, Sweden, who wasn’t involved in the research, wrote that the net effect of drastic reduction in salt intake is still controversial for individuals. “Given the various indications that a very low intake of sodium may not be beneficial, or even harmful, it is important to distinguish between recommendations on an individual basis and actions on a population level,” she writes. With a greater net benefit likely to come from population-wide changes that have a small effect on individuals rather than targeted changes for high-risk people, Professor Rosengren argues that not adding extra salt “could contribute to strategies to lower population blood pressure levels”, including early detection and treatment of hypertension, as well as salt-reduction at a societal level. Professor Qi’s study and Professor Rosengren’s editorial were published in the European Heart Journal. Image: Getty Images

Caring

Regular daily alcohol intake could be best for the heart

Giving up the booze – even temporarily – results in an increased risk of developing coronary heart disease (CHD), a review of six long-term studies has found. <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1123-6" target="_blank" rel="noopener">In a paper</a> published in the journal BMC Medicine, researchers led by Dara O’Neill from University College London in the UK found that variations in moderate alcohol intake heightened the likelihood of heart disease. Lifelong non-drinkers and people who gave up drinking permanently also showed higher incidences of CHD than those who maintained regular moderate alcohol intake. The study reviewed six longitudinal alcohol drinking studies, five from the UK and one from France, involving a total of 35,132 people. Over an approximate 10-year period, 4.9% of participants experienced a CHD event, some of them fatal. Analysing the figures, O’Neill and colleagues found that the lowest risk of coronary illness occurred in “consistently moderate drinkers”, defined as males who consumed up to 168 grams of ethanol, and women who consumed up to 112 grams, each week. A half-pint of beer, single glass of wine or single shot of spirits was estimated to contain eight grams of ethanol. People who drank alcohol, but at levels that varied over time between none and too much, experienced “a significantly greater risk” of CHD. Increased risk was also detected among people who gave up alcohol, and among those who were lifelong abstainers. In the latter category, however, the boost applied only to women. Perhaps surprisingly, no evidence of increased CHD risk was found among heavy drinkers – but the researchers suggest this result should be regarded as potentially suspect. “Given that heavy drinkers are known to be under sampled in population level surveys, interpretation of the absence of effect amongst heavy drinkers in the current study should be done very cautiously, particularly in light of the known wider health impact of heavy alcohol intake levels,” says O’Neill. The researchers also caution that the elevated CHD risk among inconsistent moderate tipplers might not relate directly to alcohol intake itself. Instead, it may reflect other factors, such as periods of illness or life stress, which result in a change to drinking patterns. “When we split the sample by age, we found that the elevated risk of incident CHD amongst inconsistently moderate drinkers was observed in participants aged over 55, but not those aged below,” notes O’Neill. “It may be that the older group experienced lifestyle changes, such as retirement, which are known to co-occur with increases in alcohol intake and that these could have played a role in the differing risk.” The study was observational in nature, so offers no insight into cause and effect. However, the researchers suggest that the results imply that many current public health messages around alcohol consumption – particularly those that encourage an annual month of sobriety – may be off target. “This finding suggests that policies and interventions specifically encouraging consistency in adherence to lower-risk drinking guidelines could have public health benefits in reducing the population burden of CHD,” they conclude. This article originally appeared in <a href="https://cosmosmagazine.com/health/body-and-mind/regular-daily-alcohol-intake-is-best-for-heart-health-study-finds/">Cosmos Magazine</a>.

Body

Boost your veggie intake with a sweet potato chickpea burger

Up your veggie intake with ease thanks to these sweet potato and chickpea burgers. Makes: 4 Prep time: 20 + 30 mins chill Cooking time: 35 mins Ingredients <ul> <li>600g sweet potato, peeled, halved lengthways</li> <li>400g can chickpeas, rinsed, drained</li> <li>1 small red onion, finely chopped</li> <li>2 garlic cloves, crushed</li> <li>1/2 lemon, juiced</li> <li>2 tbs smokey chipotle spice blend or fajita seasoning</li> <li>1/2 cup flat-leaf parsley leaves, finely chopped</li> <li>1 cup fresh breadcrumbs</li> <li>¼ cup raw couscous</li> <li>olive oil cooking spray</li> <li>hamburger buns </li> <li>Wedges iceberg lettuce</li> <li>Onion jam & chipotle mayonnaise, to serve</li> </ul> Methods <ol> <li>Chop the sweet potato into 3cm chunks. Place onto a microwave-safe plate. Cover with a damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes.</li> <li>Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. </li> <li>Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook for a further 10 minutes until light golden.</li> <li>To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. Drizzle with chipotle mayonnaise. Serve.</li> </ol> Recipe credit of <a href="http://australiansweetpotatoes.com.au/">Australian Sweet Potatoes</a>.

Food & Wine

How people manage their intake of tempting foods

It’s happened to most of us – we walk past a restaurant, cafe or bakery and something catches our attention. A delicious smell wafts out the door and our tastebuds start tingling. With so much <a href="https://www.sciencedirect.com/science/article/pii/S0015028217302236?via%3Dihub">cheap and easily accessible food</a> in the Western world, it’s almost unavoidable. Sometimes we don’t even need to have seen or smelled a food to experience the intense <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918881/">desire to eat it</a>, we can get cravings just from a thought crossing our minds. Research has found that while resisting temptations like these <a href="https://journals.sagepub.com/doi/abs/10.1177/1948550616679237">can be very hard</a>, people often do it for reasons such as health and fitness, finances, ethics and more. But what are the actual strategies that people use to refrain from eating every tasty morsel they see? For <a href="https://www.sciencedirect.com/science/article/pii/S0195666318305889?via%3Dihub">our latest study</a>, we asked a group how they manage to stop themselves consuming tempting foods and drinks on a daily basis. There is a <a href="https://www.nhs.uk/change4life">wealth of advice</a> available on how to manage food and drink intake. These range from the simple – for example, making a shopping list – to the extreme, such as cutting certain foods out of your diet completely. But our aim was to find out what people actually do to limit their consumption and if they find these strategies helpful. Resisting temptation We spoke to 25 people, who had an average age of 37 and BMIs of between 20 and 33 (healthy weight to obese). In a group discussion, we found that there were four major types of techniques that they used to manage their intake of tempting foods and drinks. The first focuses on reducing the availability of tempting foods. Our participants said that they found it helpful to make tempting foods unavailable or difficult to access. They locked sweets away, for example, or would not have a store of them in their homes at all. Some of the participants made a shopping list, bought groceries for the whole week instead of every few days, or chose a supermarket with limited choices. We also found that the study participants used different mental strategies to limit their intake. Some said they forbid themselves a certain food because once they start eating a small amount it leads them to eating a larger amount. Others took a more flexible approach, allowing themselves to have a treat but actively planning a certain time to eat it. In addition, some participants told us how they use exercise as a strategy to manage their consumption of tempting foods. Some found that exercise reduced their hunger and desire to eat tempting foods, while other participants didn’t want to “undo their good work” by eating tempting foods. Finally, the participants said that they managed their consumption by changing the formulation of their meals. The most frequently used strategies here included planning meals for a particular time, and making the food themselves. They said it is important for them to be able to choose the ingredients going into a meal, the portion size, and the time they eat it. In addition to these four themes, we also found that the participants did not use the strategies in isolation. They used them together to help resist temptation in the moment and/or avoid being tempted in the first place, too. These strategies were not only used by people who identified themselves as active dieters either – the participants with BMIs in the healthy range also regularly employed them to manage their eating. Ultimately, these findings show that there is no one way that people can easily manage food consumption. If we want people to be successful in reaching their goal of managing their intake of tempting foods and drinks – whatever their motivation may be – then the above strategies can help them. But changes to the environment can also offer a helping hand. One example of this is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818541/">stocking workplace vending machines with healthier options</a>. In reality, there is unlikely to be a quick and easy way to change our environment, but efforts to make healthier options more accessible are a good place to start. People need to be able to go about their day without having to constantly manage temptation in response to ever present reminders of tasty foods and drinks.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/111850/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Jennifer Gatzemeier, PhD Researcher in Behavioural Psychology, Swansea University; Laura Wilkinson, Lecturer in Psychology, Swansea University; Menna Price, Lecturer in Psychology, Swansea University, and Michelle Lee, Professor of Psychology, Swansea University. Republished with permission of <a href="https://theconversation.com/how-people-manage-their-intake-of-tempting-foods-111850">The Conversation</a>.

Mind

5 easy ways to reduce your salt intake

If you think your salt intake isn’t an offensive amount then chances are, you may be wrong. Salt is sneaky, it hides away in food that is processed, in different condiments and your favourite meals that may be deemed as “healthy”. The good news is, it isn’t difficult to reduce our salt intake. Speaking to <a href="https://www.bhg.com.au/reduce-salt-intake?category=health">Better Homes and Gardens</a>, dietitian Joel Feren said, “Salt – aka – sodium is a necessary nutrient. However, too much of it can lead to heart disease and kidney failure. “This is because it causes extra strain on your heart to effectively pump the blood around the body. So, reducing sodium in your diet can ease the pressure on your blood vessels and reduce the load on the heart.” According to the Heart Foundation, 75 per cent of our salt intake comes from processed foods, including sauces. Other culprits are chips, bacon, frozen meals, biscuits and cakes. Here’s 5 easy ways you can reduce your salt intake: 1. Know how to read labels “Knowledge is power. If you know what’s in your food, you can make better and more informed choices about what to eat and what to leave on the supermarket shelf,” says Joel. “When it comes to sodium, choose products with less than 400mg per 100g. Better yet, select foods with less than 120mg of sodium per 100g for a gold medal winner.” 2. Try and eat natural foods “Opting for low-processed foods is gold standard! Much of the sodium we consume is actually derived from processed foods,” says Joel. “Nevertheless, there’s no need to throw the baby out with the bathwater so don’t give up healthy packaged foods like whole grain breakfast cereals and breads, tinned fish or canned lentils, but reduce your intake of chips, processed meats, pretzels etc.” 3. Use this chance to experience new flavours “Experiment with herbs and spices to maximise flavour,” says Joel. “Well-established flavour combinations include tomato and basil, fish and lemon as well as pork and sage. Jazz it up and discover your own culinary partnerships.” 4. Up your fruit and veggie intake It’s clear that Aussies don’t eat enough fruit and vegetables. In fact, only 7 per cent of us meet our vegetable requirement and a little over half of us meet our fruit requirement each day,” says Joel. “Fruit and vegies contain a wide array of different nutrients, including potassium. This vital mineral opposes the actions of sodium so it can help reduce blood pressure and ease the load on our cardiovascular system.” 5. Switch to a healthier salt “Ditch regular table salt for <a href="https://www.nepbio.com/collections/heart-salt">Heart SALT</a>! It has 56 per cent less sodium, making it a suitable alternative. Your heart and kidneys will thank you for making the change,” Joel tells <a href="https://www.bhg.com.au/reduce-salt-intake?category=health">Better Homes and Gardens</a>.

Body

Increasing your veggie intake

In 2017, the CSIRO released its <a href="https://www.totalwellbeingdiet.com/media/659795/fruit-vegetables-and-diet-score-april-2017.pdf">Fruit, Vegetables and Diet Score</a> report, which shows that two-thirds of Australian adults are not eating enough vegetables and 51 per cent are not eating enough fruit. Why is this a problem? Quite simply, fruit and vegetables are vital for good health. The nutrients and phytochemicals in vegetables especially are believed to reduce the risk of stroke, cancer, heart disease and Type 2 diabetes. Vegetables are also fundamental to keeping your weight at a healthy level because they’re nutrient-dense and high in fibre but low in kilojoules – as long as you don’t always serve them in a pool of butter or cheese sauce. Vegetables are also much cheaper than meat, especially if you buy what’s in season, and don’t forget that frozen veg can be a great economical yet nutritious option. Eat a rainbow As well as making sure that you get your recommended daily intake of vegetables, try to eat as wide a variety as you can. Just eating broccoli and carrots, for example, certainly isn’t bad for you, but you’ll be missing out on all the health benefits other vegetables provide. Plan to get several colours on your plate to make the most of the different nutrients available. Getting more vegetables into your diet doesn’t mean you have to give up meat altogether but choosing to have a few meat-free meals a week is a great way to increase your vegetable consumption. Here are a few simple swaps and adjustments you can make. Breakfast If you usually have bacon and eggs for breakfast on the weekend, try the infamous smashed avo on toast, or stick with eggs but replace the bacon with sides of spinach, mushrooms and tomatoes. Try a green smoothie. They can be surprisingly delicious but can also be high-kilojoule if they’ve got a lot of fruit (rather than veggies) in them. In other words, think of a green smoothie as a meal in itself rather than a drink on the side. Make a vegetable frittata with capsicum, onion, mushrooms and spinach. For portability, you can also bake this in muffin tins – it makes a great lunch too, especially with a salad on the side. Lunch If you’re a fan of the humble sandwich, it’s easy to ramp up your veg. Instead of just the predictable tomato and lettuce, think about delicious additions like roasted eggplant or zucchini, shredded carrot or cabbage, kimchi, sauerkraut, etc. And then there’s the Instagram-friendly salad in a mason jar. You don’t really have to create a work of art, but starting with a delicious grain (freekeh, brown or black rice, quinoa, etc) and adding a rainbow of veg, a sprinkling of seeds or nuts, and a simple dressing (packed separately to add when you’re ready to eat) is tasty and healthy. More likely to grab takeaway and eat at your desk? Go for a salad that’s heavy on the dark leafy greens and avoid super-rich dressings. Or choose a tofu and vegetable stir-fry instead of the red beef curry (and opt for brown rice rather than white, if it’s an option). Dinner Remember the rainbow – go for at least three different coloured vegetables in your meal, even if you are eating meat as well. Soup is super! Homemade veggie soup is an easy way to get a whole range of vegetables into your meal. Think hearty minestrone, zesty gazpacho, or a refreshing summer soup with peas, lettuce and mint. Whether you like your soup hot or cold, smooth or chunky, there’s an infinite number of options. If your soup only has a couple of different coloured vegetables in it, think about serving it with a salad to round out your rainbow. If dinner is usually focused on meat, try using a different protein source, whether it’s tofu, vegetarian sausages, or just a combination of legumes and grains. For more ideas on eating for your best life, check out <a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-midlife-kitchen-mimi-spencer/prod9781784723187.html?source=pla&gclid=CjwKCAiA5OrTBRBlEiwAXXhT6JqzKabGAtAcLOFc2P_OBAWd_uCFVYBfTWbgVLIcy_YS_TOdYP4nHRoC5gEQAvD_BwE">The Midlife Kitchen</a> by Mimi Spencer and Sam Rice. How do you add vegetables to your regular meals? Written by Tiffany Hutton. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/increasing-your-veg-intake.aspx">Wyza.com.au</a>.

Body

Everything you need to know about vitamin intake

We all know that vitamins and minerals – whether we get them from fresh fruit and vegetables or supplements – are essential for our health. But how do we know if we’re not getting enough? And how can we be sure our medications aren’t affecting our vitamin absorption? Lucky for you, we’ve got the answers to all your questions. 1. Signs of deficiency Vitamin deficiency can manifest itself in a number of ways that can mimic symptoms of other conditions, so if you’re experiencing any of the following symptoms, it’s worth a visit to your GP. <ul> <li>Dry, flaky skin</li> <li>Small wounds that take a long time to heal</li> <li>Unexpected bruises</li> <li>Dull, brittle nails</li> <li>Spots, stripes and ridges on the nails</li> <li>Brittle hair</li> <li>Hair loss</li> <li>Insomnia</li> <li>Depression</li> <li>Poor concentration</li> <li>Lack of energy</li> </ul> 2. Which vitamin does what We all know the basics, like that calcium is essential for healthy bones and that beta carotene (which turns into vitamin A) is good for eyesight, but what do the rest do? Let’s find out. 1. Vitamin A – Supports eyesight, protects from infection by keeping the skin healthy and promotes growth and development. 2. Vitamin B1 – Good for the nervous system, digestion, muscle and heart health and repairing alcohol-damaged nerve tissues. 3. Vitamin B2 – Promotes growth, supports skin, nail, hair and eye health, aids in the breakdown of protein, fat and carbohydrates. 4. Vitamin B6 – Helps the body produce and use protein and sugar for energy and helps form haemoglobin, which carries oxygen in the blood. 5. Vitamin B12 – Works with folate to make DNA, promotes healthy blood cells and keeps nerves working properly. 6. Vitamin C – May prevent cell damage and reduce risk of certain types of cancers and heart disease, helps heal cuts and wounds, keeps gums healthy and supports immune health. 7. Vitamin D – Supports calcium absorption to keep bones strong and healthy and improves immune health. 8. Vitamin E – Helps maintain a healthy immune system and acts as an antioxidant, promoting cell health. 9. Vitamin K – Produces proteins that cause the blood to clot when bleeding and promotes blood, bone and kidney health. 10. Folate – Produces and maintains DNA and cells, makes red blood cells and prevents anaemia. 11. Calcium – Good for strengthening bones, improving nerve function, muscle health and blood clotting. 12. Iron – Produces red blood cells, supports muscle health and the immune system. 13. Magnesium – Helps convert food to energy, promotes cell repair, bone and muscle strength and temperature regulation. 14. Zinc – Helps maintain a healthy immune system and helps break down protein, fat and carbohydrates. 3. How common medications can affect vitamin absorption That aspirin might be helping your headaches, but it might also be dragging down your vitamin levels. Here are six common drugs that can affect absorption. 1. Aspirin – Causes a decrease in calcium levels and the amount of vitamins A, B and C. 2. Antibiotics – Reduce the amount of magnesium, calcium, iron and B vitamins. 3. Diuretics – Reduce the amount of potassium, magnesium zinc and B vitamins. 4. Laxatives – Reduce the absorption of vitamins A, E and D. 5. Blood thinners – Can’t be combined with vitamin K or E. 6. Cholesterol-lowering medications – Can’t be combined with vitamin A. 4. Which vitamins to combine for the best effect If you’re taking supplements to boost your vitamin levels, it can be helpful to combine them with other minerals, which can increase their effectiveness and absorption. 1. Vitamin A – Best used with vitamins B, D and E, phosphorous, calcium and zinc. 2. B vitamins – Best used with vitamin C. 3. Vitamin C – Best used with calcium and magnesium. 4. Iron – Best used with vitamin C. 5. Vitamin D – Best used with calcium, phosphorous and vitamins A and C. 6. Calcium – Can’t be used with multivitamins containing iron. 5. Best food sources of vitamins and minerals You don’t need supplements to get your recommended intake of vitamins. Here are eight vitamins you can get simply by adding certain foods to your diet. 1. Vitamin A – Milk, cheese, some fish and liver. 2. Vitamin B1 – Liver, yeast, egg yolk, cereal, red meat, nuts and wheat germ. 3. Vitamin B2 – Milk, liver, yeast, cheese, leafy greens and fish. 4. Vitamin B6 – Lentils, fish, legumes, nuts, bran, meat, banana and potatoes. 5. Vitamin B12 – Milk, cheese, eggs, yoghurt, meat, fish, poultry and tofu. 6. Vitamin C – Citrus fruits, leafy greens, kiwi fruit, strawberries, mangoes, capsicum, tomato, brussels sprouts and broccoli. 7. Vitamin D – Milk, soy and rice beverages, some fish, eggs, liver and fish liver oil. 8. Vitamin E – Vegetable oils, avocado, leafy greens, wheat germ, some nuts, sunflower seeds and peanut butter. 9. Vitamin K – Broccoli, soybeans and leafy greens. 10. Folate – Asparagus, cooked spinach, cos lettuce, beetroot, broccoli, corn, green peas, oranges, bread, lentils, seeds, liver and wheat germ. 11. Calcium – Milk, cheese, butter, yoghurt and leafy greens. 12. Iron – Lean red meat, oily fish, egg yolks, leafy greens, nuts, grains and wheat germ. 13. Magnesium – Leafy greens, grains and nuts. 14. Zinc – Meat, shellfish, milk, brown rice and grains.

Body

What foods to eat over 60 to maximise nutritional intake

<img width="126" height="125" src="https://oversixtydev.blob.core.windows.net/media/7264761/1_126x125.jpg" alt="1 (48)" style="float: left;"/>Dr Vincent is a world-renowned clinical nutritionist, food scientist and expert on antioxidants. Diet is perhaps the most crucial contributing factor to the health of people over 60. As with most physiological functions, our digestive function and efficiency inevitably slow down as our age advances. This makes it even more important to make sure that the food we eat nourishes our ageing body, maintains and strengthens our bones, keeps our heart healthy, ensures our mobility and maintains our cognitive function. Life over 60 in this day and age is very different to what it used to be. There are plenty more activities, more accessible public spaces and more time for over-60s to enjoy their lives without having to stick to a schedule. But the only way you’re going to enjoy all this free time is by maintaining your health. Here are my five tips when it comes to eating healthy for people over 60. 1. Watch your calorie intake and indulge in moderation As our age advances and as our physical activity decreases, our body needs less calorie intake than when we were younger. We need to make sure that we do not over-eat, as these excess calories will be deposited as fat and ultimately this causes weight issues. Snack smartly and wisely. Instead of going for a pack of biscuits, a brownie or a pastry, it would be better to reach for a handful of almonds, pistachios or some slices of apple. This is not to say that we should stop enjoying life, however. Let’s face it – cake, ice cream, biscuits, pastries and chocolate make us happy, and as long as we don’t have any health issues that prevent us from having them, we are allowed to indulge once in a while – the key is moderation. Remember that foods such as rich, creamy pasta dishes, potato bakes and bacon and eggs are high in calories and fat, so try to eat lean meats and avoid dishes laden with butter and cheese. 2. Fats and oils can be good, embrace them As we know, recent studies have shown that fats and oils are not the bad guys they have been portrayed all this time. Healthy amounts of good fats and oils may help to maintain our skin health, cardiovascular health as well as brain functions. Foods like avocado, olive and olive oil, nuts, coconut oil and fish are good sources of healthy fats and oils. 3. Limit your sugar intake As we age, our insulin response becomes less effective and if we don’t watch our sugar intake, it may cause a spike in our blood sugar level. In a Mayo Clinic study of 940 seniors aged 70 and older, it was observed that seniors with a diet high in carbohydrates and low in fat and protein were nearly four times as likely to develop mild cognitive impairment. High sugar intake was also associated with a greater risk of mild cognitive impairment. High sugar intake also negatively impacts our digestive health and in turn decreases the efficiency of our body to absorb nutrients. 4. Fruit and vegetables do wonders for your gut Fresh fruit and vegetables are important not only for their fibre and vitamin C content but also for their antioxidants. Vegetables such as spinach and bok choy are also good sources of minerals such as iron and calcium. As we age, our digestive system slows, and we become more prone to constipation. Increasing your intake of fruit and vegetables will help keep you regular, not to mention providing important nutritional benefits. 5. Protein is truly one of life’s building blocks Protein is extremely important for our aging body because it helps to maintain lean body mass. Lean meat such as chicken, turkey and pork are excellent sources of protein. While I like to recommend fish, we need to be careful about the presence of nasties such as lead and mercury – which is an increasing problem. What do you eat to stay healthy? Share your tips with us in the comments below.

Body

7 surprising foods that exceed the recommended daily sugar intake

It's common knowledge that soft drinks, ice creams, lollies and other sweet treats are high in sugar, but there's a large number of surprising foods that are laden with enough added sugar to exceed the recommended intake in just one serving. Much of the sugar consumed these days is hidden in processed foods that are not usually seen as sweet, and in some cases they're even perceived as healthy. The World Health Organisation's (WHO) sugars intake for adults and children guideline recommends adults and children should consume less than 10 percent of their total energy intake in free sugars. However, WHO's Department of Nutrition for Health and Development, director, Dr Francesco Branca said there is evidence that shows there is additional health benefits in reducing intake to below five percent. That's roughly 25 grams or six teaspoons per day. "We have solid evidence that keeping intake of free sugars to less than 10 per cent of total energy intake reduces the risk of being overweight, obesity and tooth decay." She said the recommendation is based on analysis of the latest scientific evidence that shows, first, that adults who consume less sugars have lower body weight and, second, that increasing the amount of sugars in the diet is associated with a weight increase. The WHO guideline does not refer to the sugars in fresh fruits and vegetables, and sugars naturally present in milk. Some of the everyday foods on our supermarket shelves that will tip consumers over the six teaspoon limit, or get them fairly close, in just one serving look fairly innocent. Foods like simmer sauces, baked beans, yoghurts, canned soups, muesli bars and breakfast cereals can all be high in added sugar. Eating just one 300g serving of baked beans will get you close to the limit with a surprising five and a half teaspoons of sugar. Products with excessive sugar Pams, honey soy simmer sauce - 37.2g or 9 teaspoons of sugar per serving. Sun Rice, sweet and sour chicken with rice - 28.3g or 7 teaspoons of sugar per serving. Wattie's Beanz, baked beans - 22.5g or 5.5 teaspoons of sugar per serving. Fresh 'n Fruity, dreamy lemon - 21.3g or 5 teaspoons of sugar per serving (about 1 tsp is from naturally occurring sugar). Wattie's Soup of the Day, tomato with capsicum - 18.5g or 4.5 teaspoons of sugar per serving. Tasti Snak Logs, carob coated fruit and nut - 15.4g or 4 teaspoons of sugar per serving. Hubbards, Fruitful Breakfast toasted muesli - 14.2g or 3.5 teaspoons of sugar per serving. Nutritionist’s advice Healthy Food Guide nutritionist, Claire Turnbull, recommends people aim to keep their free sugar intake to six teaspoons, or below, a day. "To avoid hidden sugars on the supermarket shelves it is best to eat whole foods." She said people often don't realise how much sugar is in sauces and dressings and it pays to look at the label. "Some simmer sauces can have a huge amount of sugar in them and should be used incredibly occasionally." To make simple, healthier decisions she said to choose unsweetened dairy products, 'lite' baked beans which have a reduced amount of salt and sugar and to forgo muesli bars all together for a piece of fruit or a handful of nuts instead. "Our taste buds are forever changing and will adapt in a couple of weeks". Written by Laura Baker. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a> Related link: <a href="http://www.oversixty.co.nz/health/body/2016/09/the-truth-about-eating-small-frequent-meals/">The truth about eating small frequent meals</a> <a href="http://www.oversixty.co.nz/health/body/2016/09/is-wheat-really-killing-us/">Is wheat really killing us?</a> <a href="http://www.oversixty.co.nz/health/body/2016/09/simple-trick-to-losing-weight/">The simple trick to losing weight</a>

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5 fish to include in your diet to up your omega-3 intake

Did you know that omega-3 fatty acids are essential for your brain and nervous system function? Well, you do now. What’s more, they’re good for your heart as they help decrease the risk of arrhythmias, lower triglyceride levels and blood pressure, and help keep plaque from clogging up arteries. So how can you get more omega-3s into your diet? We’re glad you asked. Fish are some of the richest sources of docosahexaenoic (DHA) and eicosapentaenoic (EPA), the two forms of omega-3 fatty acids your body needs. But which kinds of fish are the best? Here are five: 1. Salmon – also high in protein, magnesium, vitamin B-12, vitamin A, and niacin. 2. Tuna – also a great source of magnesium potassium, protein, vitamin B-12, and niacin. 3. Anchovies – Also high in protein, calcium, selenium, potassium, vitamin B-12, and niacin. 4. Sardines – also high in vitamin D, niacin, and calcium. 5. Herring – also a great source of protein, magnesium, calcium, potassium, vitamin B-13, selenium, and niacin.

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