Page 47 - ELITE PLUS MAGAZINE Vol 3

quitting); pursuing regular exercise (of an aerobic type, at least 15 minutes three times a week); intake of fruits and vegetables for sufficient vitamins, minerals and valuable phytonutrients such as polyphenols; and a moderate intake of alcohol (two glasses of whiskey with soda for men and one for women per day is the suggestion from experts in the field). And during this period of life, a number of age-related health concerns need our particular attention, such as cardiovascular disease, osteoporosis, nutritional deficiencies and dementia that may lead to Alzheimer’s.The ageing process starts at a cellular level. Environmental and genetic mechanisms play a complex, interrelated role. A stream of damag- ing substances, such as by-products of our normal metabolism, sunlight, dangerous chemicals and tobacco smoke toxins, can injure our cells, proteins and, ultimately, our DNA. This build-up of damaged materials affects cell function and is furtherKey lifestyle factors can maximize our chances of leading a long and healthy lifecomplicated by imperfect defence and repair mechanisms. Our organ systems are also particularly affected by ageing. High blood pressure is the result of heart pumping capacity that is substantially reduced. Clogged arteries occur from repeated surplus fat intake over time, causing them to lose their elasticity. Hormonal changes due to ageing can also have a profound effect on our metabolism and body systems such as bones. Age-related changes in the digestive tract lead to a reduction in food intake, placingolder people at risk of deficiencies due to difficulties in absorbing nutrients. Declining taste and smell sensations may further reduce food intake or alter normal food preferences. Lower body mass and deteriorating teeth also contribute to reduced food intake. This means that the intake of some essential nutrients is insufficient, contributing to a depressed immune system and functional cognitive decline. Nutrition plays a vital role in keeping the body running smoothly and preventing age-related complications.Tip for healthy ageing:• Eat a balanced, nutritious diet, including plenty of fruits and vegetables • Avoid smoking, but moderate drinking is allowed• Exercise regularly, preferably aerobic exercise• Maintain a healthy weight• Have regular check-ups with a health professional, at least once a yearElite+ 45