YMCA Healthy Living Magazine YMCA summer 2020-21 - Page 6

AUTHOR
MARNIE NITSCHKE , APD Marnie is an Accredited Practising Dietitian at n4 food and health . She works in private practise consulting at Everyday Nutrition and in clinical nutrition at Epworth Healthcare .

7 HEALTHY HABITS FOR AGING WELL

FEATURE ARTICLE SUMMER 2020-2021
Seven tips for healthy aging , from healthy guts to healthy bones , with dietitian Marnie Nitschke .
Staying well as we age might not be as easy as when you ’ re young , but lifestyle and diet can make a huge difference to our health and quality of life . Let ’ s look at seven healthy , everyday habits that can help keep us at our most vital .

01

Maintain a healthy gut
Science tells us that our digestive system is key not only for nutrition and physical vitality , but also for our mental health and immune system . While the science is complex and ever-evolving , the key research suggests that straight forward food solutions are better than reaching for expensive pills and potions . Tips to support our gut health as we age :
} Eat more colourful plant foods rich in gut-fortifying fibre and antioxidants .
} Embrace the benefits of plant based foods like wholegrains , tea , coffee , herbs , spices and dark chocolate , which are also fantastic antioxidant sources .
} Minimise the things your gut doesn ’ t really love . Highly processed and salted foods , saturated fats , alcohol and preserved meats may disrupt our gut barrier and harm the healthy microbial community within .

02

Look after your bones
Osteoporosis is a disease that develops in many people as they age . Bones become more brittle , resulting in greater risk of fracture , even with just a small bump or fall . Looking after your bones includes eating well , including weight bearing exercise and getting enough vitamin D .
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