Two major concern for Health today for Senior citizens are: High Blood Pressure and Type 2 diabetes. Let me help you with some tips to overcome these and live Healthy life.
1. High Blood Pressure
High Blood Pressure can be kept under control due to following factors:
- To consume lots of Fruits, Vegetables and Whole Grains in the Diet
- To Control the dietary intake of sodium
- Limiting alcohol intake
- Regularly doing Exercise or some physical activity
2. Type 2 Diabetes
Persons having Type 2 diabetes should:
- Maintain a healthy body fat percentage (under 15% for men and under 22% for women)
- Evenly space meals (every 3-4 hours is ideal)
- Avoid or minimize alcohol intake (less than 5 drinks per week)
- Eat one to two servings of vegetables or fruit with every meal (about 5-10 servings per day)
- Eat at least 25 grams of fiber per day (coming from a variety of food sources)
- Eat lean protein at most (if not all) meals
- Avoid trans fat consumption (shoot for 0 trans fats per day)
- Exercise at least 3-5 hours per week (a combination of resistance exercise and aerobic exercise is ideal)
- Minimize refined and high sugar carbohydrates (exception: after exercise)
- Eat foods containing omega-3 fats
- The Vegetarians should take fish oil supplements after consultations with their Doctor.
Live a Healthy life ahead !!!
