Vegetarian Diet Recommendations for Healthy Ageing
October 12, 2022
October 12, 2022
Nutrition plays a pivotal role in the ageing population to fuel their natural ageing process. All over the world, people are living longer, and healthy ageing is a priority for the public health sector. As ageing is the natural trait of human beings, healthy ageing is the disease-free natural ageing process.
In most cases, ageing brings along deadly and chronic non-communicable diseases, making old age a burden for the elderly. In addition, the financial and social obligations have levied enormous stress on older adults, which are solely responsible for various age-related problems.
The most common diseases like cardiovascular diseases, diabetes, cancer, and neurodegenerative diseases collectively contribute to 70% of global mortality.
There are several factors responsible for the complex process of healthy ageing. The factors responsible for healthy ageing are diets and eating habits, genetic receptiveness, and various environmental and behavioural factors.
The habit of overeating, following unhealthy diets and sedentary behaviour, and cigarette smoking increase the chances of obesity, hypertension, modified lipid metabolism, and diabetes.
Research has revealed that healthy ageing is a multidimensional phenomenon that is not regulated by one single nutrient but by a combination of foods and lifestyles together.
According to research conducted in 2020, over 700 million people worldwide are above the age of 65, which is increasing yearly. In Hong Kong, life expectancy is high, and experts believe that the proportion of the elderly population will reach up to 38% in 2069 from 18% in 2019.
In the intervening period, there is a lot of focus on the dietary regime. It includes less amount of fruits and whole grains with higher sodium intake.
On the other hand, the emphasis on prudent and occident influenced dietary patterns consists of a fair amount of protein and refined grains. The availability of these high-quality foods for almost everyone hinders following healthy nutritional habits.
Individuals who live on plant-based foods without any animal meat consume less salt. The rapid acceptance of a “green diet” based on plant-based foods without excessive sodium and non-animal proteins also helps reduce food waste. It is significant in maintaining a green environment which is a prominent factor in healthy ageing.
Individuals are developing cautious mindsets against excessive and unnecessary purchases of food items. The association of red meat in the diet is often the reason behind colorectal cancer and diabetes.
The practice of a green diet is of paramount importance for healthy ageing. Research conducted by the Centre for Health Protection (2015) revealed that people above 15 consume one processed food daily. Even people keep less than five portions of fruits and vegetables in their daily dietary regime. This dietary pattern reflects that people are more prone to foods containing excess sodium, fat, and calories than nutrients.
The nuts and seeds provide essential amino acids in our bodies while satisfying our daily protein intake of 10%-15% of our body mass. In addition, fruits and vegetables can be a great source of dietary fibre. Doctors recommend consuming at least 25 grams of dietary fibre daily as an adult or adolescent.
A green diet emphasises the consumption of leafy vegetables and olive oil to reduce the scope of cardiovascular diseases and arterial stiffness. Vegetables and fruits are also full of antioxidants that help prevent chronic diseases. It is necessary to eliminate the free radicals and reduce cancer risk. Every increased consumption of vegetables can reduce the chances of cancer by 15%, cardiovascular disease by 30%, and mortality by 20%.
Fruits and vegetables are good sources of antioxidants that help promote healthy ageing. It prohibits the chances of chronic diseases and takes care of skin ageing too.
According to research, there is a balance between our bodies’ oxidants, antioxidants, and biomolecules. The oxygen-derived free radicals, responsible for the ageing process, cause damage to our tissues and cells.
The antioxidant prevents those free radicals from damaging our tissues and cells. Therefore, our skin remains healthy and supple. Antioxidants are essential to prevent premature ageing. We can consume vegetables and fruits to gain antioxidants and protect our bodies from cell and tissue damage. Hence, in the case of healthy ageing, antioxidants are a must.
Many nutritionists highlight the importance of following a diet rich in colourful fruits and vegetables. Such a diet plan can slow down the pace of your ageing and help keep your skin looking young and wrinkle-free. The main anti-ageing foods are walnuts, almonds, cucumbers, avocados, green tea, sesame, berries, aloe vera juice, water, etc. Drinking water and staying hydrated are essential to help bodily functions and provide your body with anti-ageing properties. Drinking 2 to 3 litres of water can keep wrinkled skin at bay.
Several recipes help promote healthy ageing naturally. However, the key to making the ageing process smooth is many things to abide by relating to lifestyle and food habits. Hence, to smooth your ageing process, a few recipes are mentioned to follow and understand their needs in your day-to-day life.
Time: 30-40 mins
Serving: 4 people
Time: 30 mins
Serving: 4 people
Time: 1 hour 15 mins
Serving: 4 people
Several benefits are associated with the practice of a “green diet”.
Obtaining healthy ageing is a process of keeping the body fit and feeding our body with easily digestible, nutritious foods. Old age or ageing is not a disease. It is a biological process obtained by every human being. The way it can be made seamless, painless, and disease-free is our goal.
A healthy diet, especially the green diet, is suitable for people of every age if they are not allergic to any of the ingredients mentioned. The ageing process might be complex but attaining healthy ageing is not that hard. It is a process through which the eating habits, lifestyle, and perceptions of our life change and reach an optimum state.
Not only food habits but also little freehand exercises are good for health. Staying active in old age will help you stay healthy. However, being active does not necessarily mean indulging in strenuous activities. Hence, everybody can make their life healthy through a few changes in their outlook and habits.
A. There is no particular dish to point out as the healthiest. Every food contains a variety of nutrients. Therefore, on a dinner plate, one can add salads, a quarter of vegetables, half carbohydrates, and a quarter of protein. Then it can be the healthiest option for dinner.
A. You can obtain plenty of vegetarian dishes as a substitute for meat. Processed meats can be unhealthy as they have a high amount of sodium. Hence, soybean, eggs, and paneer can be good options.
A. A vegetarian person usually avoids animal-based proteins like meat and fish, stock or fats derived from an animal. While some vegetarians do not avoid poultry or dairy products, others refrain from having them.
A. Research discovers that vegetarian men and women live longer than non-vegetarians. It happens because non-vegetarians are susceptible to bacteria, cholesterol and much more. Hence vegetarian men live ten years more than non-vegetarians.
A. Yes, of course. Brown rice is for gaining nutrition as it is rich in fibre, magnesium, manganese, selenium, and vitamin B. Rice is a good source of carbohydrates which gives us energy.
A. Older adults looking for healthy ageing can have warm milk, almonds, and air-popped popcorn. Hence, we can choose anything low in fat, unhealthy, and according to our hunger.
A. Vegetarians have numerous options to choose from. Instead of meat, we can go for soybean, paneer and raw jackfruits as a substitute. There are several food options that you can go for, which are tasty and healthy compared to their non-vegetarian counterparts.
A. Some consider eggs vegetarian, while others believe they are non-vegetarian. Generally, since egg has no animal flesh, they are considered to be vegetarian. Many vegetarians do not mind consuming eggs, while some others strictly avoid eggs.
A. We can still make interesting things out of nothing. For example, if we have carrots and beetroots, we can put them into a juicer with a pinch of ginger and a few drops of lemon to enjoy healthy juice. If we have cucumber, tomatoes, and onions, we can chop them and add a pinch of rock salt to have a nutritious filling salad.
A. A vegetarian diet includes plant-based foods. They are rich in vitamins, minerals, antioxidants, and dietary fibre. Hence, rather than non-vegetarian food, vegetarian food is healthy and the vegetarian “green diet” is the most beneficial option.