Category Archives: Diet And Food

Your dietary needs won't always be the same. In fact, according to a published work in the National Academic Press titled "Nutrition Concerns for Aging Populations," researchers point out that particular nutrient needs and diet quality are vital for anyone aging. As you age you may become a little less active, your metabolism will slow, your energy will decrease, and there's always the risk of developing diseases. That's why it's important to focus on the quality of your diet as you get olderbut what exactly does that mean? What would be considered the best foods to eat every day if you're over 50?

We asked a few registered dietitians to share with us some of the foods you should make a regular part of your routine. These foods can help strengthen your bones, your immune system, and even your muscles, giving your body all of those nutrients it needs. Here are the foods they recommend, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"While many people think of dairy foods for young, growing bones, it's just as important later in life to help maintain bone mineral density," says Amy Goodson, MS, RD, CSSD, LD. "Women over age 50 actually have increased calcium needs for the remainder of life. The recommendation is to consume three servings of dairy a day. These foods are rich in calcium, vitamin D, B vitamins, selenium, zinc, high-quality protein, and more! Making smoothies with milk, having yogurt parfaits for snacks, and adding cheese to a sandwich, wrap or salad are all ways to enjoy your three servings of dairy."

"As you age, your risk for osteoporosis increases," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "Calcium-rich food like yogurt is a perfect food high in calcium as well as vitamin D which helps calcium absorption. Yogurt is also rich in probiotics which helps promote gut health."

For even more calcium, add in these Popular Foods With More Calcium Than a Glass of Milk.

"As we age, most individuals lose around 2 to 3% of lean muscle mass a decade," says Goodson. "That can lead to reduced strength and a decrease in core stability. In order to keep your muscles strong, you need to exercise regularly and daily consume high-quality protein like lean beef, poultry, fish, eggs, and dairy. The goal is to include protein in all of your meals and snacks."

"Protein timing is also key," Goodson continues, "Research suggests eating approximately 30 grams of protein at breakfast, lunch, and dinner, and sprinkling it in at snack time, can help optimally build and rebuild muscle."

"As we age, our bodies change and many times begin to develop different needs," says Ricci-Lee Hotz, MS, RDN at A Taste of Health, LLC & Expert at Testing.com. "One thing that gains importance as you get older is getting enough protein. If your diet is too low in protein and physical activity is not maintained, it can lead to sarcopenia, or muscle wasting as you age. Consuming lean animal proteins or plant-based proteins such as lean chicken, fish, turkey, as well as nuts, seeds, beans, and tofu are some examples of great protein choices."

Here are the Best Forms of Lean Protein You Can Eat.

"Your risk for heart disease increases as you age so adding foods that help lower cholesterol are great," says Young. "Oats contain a soluble fiber called beta-glucan, and consuming at least 30 grams of fiber is a good bet. Oats offer additional benefits for the over 50 crowdthey help keep blood sugar steady and keep you feeling full which is perfect for watching your weight."

Try making overnight oats with our51 Healthy Overnight Oats Recipes!

"Adding greens like kale, lettuce, and spinach are great foods to help keep your mind sharp and prevent cognitive decline as you age," says Young. "Greens contain antioxidants like vitamin A and C which can help delay the aging of your brain. Eating green leafy vegetables keeps mental abilities sharp and these veggies are also rich in vitamin K which may also be protective."

"Sweet potatoes are a wonderful food to include at any age, but especially over 50," says Sarah Schlichter, MPH, RDN, owner of Nutrition for Running and Bucket List Tummy. "Knowing that most Americans don't get enough dietary fiber, sweet potatoes are a complex carbohydrate with nearly 5 grams of fiber per potato. Fiber has been shown to help with digestion, improved gut health, and stabilizing blood sugar, among other healthful benefits Sweet potatoes are also high in Vitamins A and C, both helpful for immunity, potassium, magnesium, and a slew of anti-inflammatory antioxidants, that may counteract the aging process."

Here'sOne Major Effect of Eating Sweet Potatoes, Says Dietitian.

"Blueberries are a wonderful 'brain food' for aging," says Schlichter. "Their dark blue hues infer they are high in polyphenols, which have been proven to help with age-related memory decline. Cognitive function is a significant area of concern during aging, so capitalizing on mental health and "mental food" can make a big difference. The anthocyanins and antioxidants in blueberries may also help reduce the risk of cardiovascular disease, type 2 diabetes and may help with weight management."

"Omega 3 fatty acids (the healthy unsaturated fats) have several benefits on health and aging in our diets," says Schlichter. "Salmon is a fantastic source of these healthy fats, which have been linked to improved cardiovascular health, decreased inflammation, decreased cholesterol, as well as providing nutrients such as Vitamin A, Vitamin D, B12 and iron. Salmon is also a great source of protein, which becomes more important as we age. As we age, we are more subject to age-related loss of muscle mass, so eating sufficient protein, combined with proper resistance training, can help with bone health as well as retaining muscle mass."

RELATED: What's the Difference Between Omega-3, -6, and -9? A Registered Dietitian Explains

"One of the best foods to eat when you're over 50 is flax seeds," says Theresa Gentile, MS, RDN, CDN, Owner of Full Plate Nutrition and a New York City media rep for the New York State Academy of Nutrition and Dietetics. "Flax seeds are an excellent source of both insoluble and soluble fiber which helps to keep bowel movements regular. Flax seeds are also a rich source of ALA, a plant-based omega 3 fatty acid, which can help lower the risk of heart attack and strokes. This can be especially important for post-menopausal women because when estrogen drops, cholesterol levels rise, especially LDL, or 'bad' cholesterol."

"Anyone over the age of 50 should be taking in a fair amount of antioxidant-rich foods. Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing clumping of blood platelets," says Trista Best, MPH, RD, LD from Balance One Supplements. "Chronic, low-level inflammation causes oxidative stress in the body that leads to many of the chronic conditions common to Western nations. The most common of these conditions caused and/or exacerbated by inflammation include heart disease, obesity, and diabetes."

Best says kale is one of the best antioxidant-rich foods to incorporate into your meals.

"These antioxidants come in the form of a variety of vitamins, minerals, and plant compounds that make it a superfood," says Best. "Kale is very low in calories per pound making it an ideal base to any salad or smoothie as it will add bulk without excess calories. This will help in weight loss efforts as the gut's stretch receptors are activated giving a sense of satiety without extra calories."

Along with kale, incorporate these15 Most Antioxidant-Packed Fruits & Veggies into your diet as well.

"Berries are high in fiber, vitamin C, and anti-inflammatory, antioxidant flavonoids and are great nutritional sources for people over 50 years of age," says Shannon Henry, RD with EZCare Clinic. "Fiber helps us stay healthy, controls our weight, and protects against diseases such as diabetes, heart disease, and cancer."

Young recommends that men aged 51 or older should eat 30 grams of berries a day, and women aged 50 or older should eat 21 grams a day.

"Nuts and seeds are also significant sources of healthy fats," says Henry. "Walnuts, flax seeds, and chia seeds all contain ALA omega-3 fats, which are converted to EPA and DHA omega-3 fatty acids. In addition, having 50 omega-3 fat intakes will help protect your brain, especially."

"Oranges are a nutritious fruit option for people of all ages, but their nutrients, such as vitamin C and flavonoids, offer unique benefits for those over 50 years old including for heart, brain and skin health," says Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen. "Vitamin C, can help reduce the risk of heart disease the leading cause of death in the US and a condition that we become more at risk for as we age. In-season California Valencias make it easy to get enough vitamin C.

Largeman-Roth says an orange can offer 70% of your Daily Value (DV) of vitamin C, and also "promotes the production of collagen, helping to boost our skin's elasticity and strength, which is vital as we age."

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Over 50? Here Are The Best Foods To Eat Every Day, Say Dietitians | Eat This Not That - Eat This, Not That

Written by Emerald Elitou

Tabria Majorsisnt here for the negative effects of diet culture and shes using her social media influence to take a stand. In partnership with Pinterest, the supermodel is working to abolish the ever-going cycle of negative body image. I've never been one to promote a diet or promote anything extreme that would result in weight loss. It's all about doing it the healthy, natural way, the Tennessee-born beauty passionately shares with BET Style exclusively. It just made so much sense to partner with Pinterest for this.

On July 1, Pinterest made its platform a weight-loss, ad-free zone. The goal? To allow its (roughly) 478 million users to feel safe when grabbing all of their inspirational needs. This stance makes Pinterest the only major platform to prohibit all weight loss imagery and language; acting as an expansion of its pre-existing ad policies that prohibit body shaming, dangerous weight loss products/claims. I think these types of ads seep into our subconscious. I used to be exposed to ads like this, especially when I was impressionable.

When I was younger, I had a distorted view of my body, the model divulges before adding, I tried crazy diets, which always ended up making me feel worse about myself [...] I don't like anything about diet culture, I wish it would stop altogether.

RELATED |Model Tabria Majors Honors Beyonc In A Stunning Video For Halloween

The statuesque social media sensation, who rose to popularity for her remake of Beyoncs famous music videos, offers this advice for those overcoming a negative mindset toward their body. If there's something about your body that you don't like, you either accept it, or you change it."

For Majors, shes personally been working to accept her cellulite. Ive come to a point where I just accept it because most people have it. I learned I shouldn't obsess over it. It's about just getting to a place of comfort with yourself.

Majors recently released a swimsuit collection withFashion to Figurein hopes of taming the thoughts of self-doubt and encouraging others to love the skin they are in. I worked with the designer at Fashion to Figure to create spectacular pieces from trends and styles I liked, Majors shares excitedly. It was really fun, I'm really glad that I got to be a part of every step of the way.

Wondering whats next for the fashion model? Youll just have to follow her journey to see whats next. I have so many goals and a lot of things that I want to achieve, she shares before concluding, last year opened my eyes to what's possible and what I'm capable of. Im excited to keep working on things that I'm passionate about.

To keep up with the busy model, follow her on Instagram:@TabriaMajors.

(Photo: Gilbert Carrasquillo/FilmMagic)

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Model Tabria Majors Talks The Dangers Of Diet Culture And Destroying Body Shaming On Pinterest [EXCLUSIVE] - BET

Training and testing the machine-learning tools to perform desired tasks consumes huge lakes of data. More data often means better AI.

Yet gathering this data, especially data concerning peoples behavior and transactions, can be risky. For example, In January of this year, the US FTC reached a consent order with a company called Everalbum, a developer of photography apps. The FTC accused Everalbum of deception and unfairness in collecting and retaining facial recognition data to be used as AI training databases. The FTC not only forced Everalbum to delete the pictures in the database and to cease using the AI program trained on that database. So the entire investment in AI is rendered useless because the data used to train that AI was suspect.

Examples abound of privacy infringement in collecting AI training data. Venturebeat writes, The Royal Free London NHS Foundation Trust, a division of the U.Ks National Health Service based in London, provided Alphabets DeepMind with data on 1.6 million patients without their consent. Google whose health data-sharing partnership with Ascension became the subject of scrutiny in November abandoned plans to publish scans of chest X-rays over concerns that they contained personally identifiable information. This past summer, Microsoft quietly removed a data set (MS Celeb) with more than 10 million images of people after it was revealed that some werent aware they had been included.

So how do you feed the AI beast on datasets about personal outcomes and transactions without jeopardizing the privacy of the data subjects? Easy. Make up the data. The AI may need to learn using transactional information, but the training data doesnt need to be from real transactions. Fake transactions could work just as well. Gartner recently predicted that within a decade most of the data used in training AI will be artificially generated.

You have seen simulated data in action if you have ever used a flight simulator. Algorithms can create data sets that mimic data gathered in the real world. According to the Nvidia blog, Donald B. Rubin, a Harvard statistics professor, was helping branches of the U.S. government sort out issues such as an undercount especially of poor people in a census when he hit upon an idea. He described it in a 1993 paper often cited as the birth of synthetic data. But the rise of AI has accelerated the development of synthetic data.

The Nvidia blog also observes that generating synthetic data can be much less expensive than purchasing similar captured data, noting Because synthetic datasets are automatically labeled and can deliberately include rare but crucial corner cases, its sometimes better than real-world data. Manual labelling of unstructured data is time consuming and expensive. Synthetic data can be pre-labeled in creation, saving significant resources. Edge cases may not appear in any world-measured data set, but can be built into synthetic data sets. Well-designed algorithms for creating synthetic data sets can keep on generating data, and the data sets themselves can be re-used many times for AI training and testing.

Given privacy concerns with measured data, healthcare is a field where synthetic data may be exceptionally useful for training machine learning systems. To that end, the U.S. Department of Health and Human Services initiated a synthetic health data challenge in furtherance of the Departments ambitious effort to create a synthetic health data engine. HHS is interested in developing synthetic data not only for AI training, but to allow researchers to test analysis and systems prior to achieving access to the measured clinical data, thus speeding completion of effective research projects. The challenge includes money prizes to be awarded by the National Coordinator for Health Information Technology. HHS intends ultimately to model the medical history of synthetic patients. The resulting data are free from cost and privacy and security restrictions and have the potential to support a variety of academia, research, industry, and government initiatives.

We do not have space here to cover all of the applications for synthetic data, but important functions include initiation of cloud migration reducing risks of pushing sensitive and regulated data into a cloud platform by moving synthetic data to build out working networks within the cloud. Also, because real-life testing of robots and drones is expensive and slow, synthetic data can allow developers to test robotics in simulations.

As more legal and business accountability is demanded of AI, and as machine learning systems make more decisions that affect us, we should expect to answer questions about data nutrition. What data was fed into the system to make this AI work? I expect that eventually entities making or using AI will be expected to produce for public inspection the data diet of their products. And unlike people, for whom a natural diet seems to work best, a synthetic diet may be the best thing for an AI.

Its likely you will be reading more about synthetic data, especially in the context of training and testing databases. We are seeing the early stages of development, but synthetic data holds the promise of a dominant source of value to companies in the future. AI developers are learning an important truth you are what you eat.

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Synthetic Data May Be The Solution to AI Privacy Concerns - JD Supra

There are plenty of reasons to start lifting weights more regularly. The cardiovascular, skeletal, and muscular benefits of strength training are well-documented. Now, fascinating new research recently published in The FACEB Journal has collected compelling evidence indicating weight training is essential for anyone looking to burn more fat.

In short, study authors' preliminary findings suggest that when we lift weights, our muscles release a specific type of genetic material into the bloodstream. That genetic material then seems to be offloaded to our fat cells to speed up the fat-burning process. Basically, the mere act of lifting weights may spur a biological process that immediately starts to metabolize fat cells.

"The process was just remarkable," John J. McCarthy, PhD, an author of the study, told the New York Times. The discovery is yet another reminder, he added, that "muscle mass is vitally important for metabolic health."

This certainly isn't the first research project to uncover the fat-burning benefits of weight training. Another study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that a mixture of resistance exercises and dieting helped decrease body fat while also preserving lean muscle mass. Another study released earlier this year in PLOS Medicine found that lifting weights for just one to two hours per week can reduce obesity risk considerably.

It makes scientific sense for weight training to promote fat loss. After all, the larger your muscles, the more calories they burn. However, that reality doesn't fully account for the more immediate fat-burning benefits observed in weightlifters. It takes time to build and maintain larger muscles, suggesting resistance exercises may also spark fat-burning processes on a cellular level that take effect much more quickly. That was the thought that drove the study authors to conduct their latest research.

So what does this research mean for someone who wants to get lean and burn fat? Here, we break down in detail what the study foundand how you can maximize your weight-lifting routine for even better fat-burning results. And don't miss: Life-Changing Fitness Tricks That Only Take 7 Minutes.

The research team behind the study simulated weight training in a group of mice. This was accomplished by "incapacitating" most of the rodents' leg muscles, leaving a single muscle to pick up the slack. Predictably, it didn't take long for that muscle in each of the mice to bulk up considerably.

Before that happened, the rodents' leg muscles had high amounts of miR-1, a type of genetic material that controls and slows muscle growth. After that one muscle had bulked up, however, muscular miR-1 levels dropped considerably. Where did all the miR-1 go? The bloodstream and nearby fat tissue. Check out: This Simple Morning Workout Melts Fat All Day Long, Say Experts.

Further experiments in the study revealed that the miR-1 traveled in vesicles (tiny sacs that transport material into and out of cells), which targeted fat tissue and cells upon being released into the bloodstream. These vesicles eventually deposited the miR-1 into said fat. Not long after mirR-1 arrived into fat cells, the cells started to break down. The transfer of miR-1 from muscle tissue to fat tissue seems to provide two benefits simultaneously: muscles can grow and strengthen following a bout of weight training, and the newly arrived miR-1 essentially instructs fat cells to destroy themselves. Read more: This Simple Walking Workout Is an Amazing Fat Burner, Says Top Trainer.

As a final component of the study, human subjects agreed to have blood and tissue samples extracted following a lower-body weight training workout. Just like the rodents, participants' muscles had low miR-1 levels while their bloodstreams had high numbers of miR-1 carrying vesicles. This suggests that a similar fat-burning mechanism may be at play in humans after weight-training exercises.

As mentioned earlier, these findings are preliminary. More extensive research is necessary with human subjects before we can determine any definitive takeaways. For example, just how much weight lifting do we need to reap these fat-burning rewards in humans? That said, this study represents a major step forward in our understanding of how weight lifting promotes fat loss.

If this study has you excited to hit the weight room, here are some ways to better optimize your routine.

For starters, be sure to lift weights before you do any cardio. That way, you'll have more energy weight lifting and a better shot at maximizing fat burning during cardio. "You'll build more muscle by lifting weights first since you have more muscle glycogen [aka carbohydrates] stored up to use as energy," Josh Schlottman, CPT, CSCS, previously told ETNT. "Add on at least 10 minutes but preferably up to 30 to 40 minutes of cardio after you lift weights to maximize your fat burning."

You should also prioritize exercises that work more than one muscle group to get the most benefits. Holly Perkins, CSCS, author of Lift to Get Lean, told Women's Health that barbell deadlifts are the "mack daddy of strength moves for fat loss. It literally involves every single muscle in the body for huge metabolic effects." (And here's a whole workout circuit you can try for more full-body moves.)

Finally, don't be afraid to push your limits (with reason). "By pushing your body out of its comfort zone, you are forcing it to respond and to change. Your body has to use energy to repair and recover. Make your body work for you, and don't be afraid to fail," Kelley Vargo, MPH, CSCS, wrote for the American Council on Exercise. So if you're lifting eight-pound weights without breaking a sweat, it's time to move up to slightly heavier weights. Looking for more fitness tips? You'll want to read The Secret Trick for Getting Fit Using Your Toothbrush.

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New Study Reveals Why This Popular Exercise Is So Good at Blasting Fat | Eat This Not That - Eat This, Not That

It's no secret that Chris Hemsworth's physique has been looking even mightier than usual lately, with the actor packing on an enormous amount of muscle to portray Hulk Hogan in an upcoming biopic, as well as reprising the role of Thor in the MCU sequel Thor: Love and Thunder. He's kept fans apprised of his transformation via regular gym updates on Instagram, flexing those superheroic biceps and showcasing some of the exhausting workouts that he's been using to stay in godly shape.

He has been doing so with the help of his friend and personal trainer Luke Zocchi, who creates Thor-approved workouts and diet plans on the actor's health and wellness app, Centr, and who programmed Hemsworth's Love and Thunder fitness and nutrition regime.

In a recent interview with HYPEBEAST, Zocchi dropped some details about the routine Hemsworth has been following while on setincluding eating up to 10 meals every single day to maintain those massive gains.

"Hes got a really good work ethic and pushes himself pretty hard," he said. "And with all those Thor roles, part of the work is also backing it up with the food. Hes eating so much that he gets sick of it. He eats every two hours because hes naturally a taller, skinnier guy, so for him to put on that muscle he needs a lot of calories... On this film Im not joking he was eating up to eight to 10 times a day. As soon as he went into hair and makeup on set at six oclock hed have his first meal, and then 460 calories every two hours."

God of Thunder or not, that amount of food borders on untenable, and so Zocchi has learned to switch things up, and devised a simple shake recipe that would help Hemsworth hit his macronutrient targets: "Every third meal hed just be so over food so Id bring him a protein shake with a double scoop of protein, banana, almond butter, two dates, and a bit of salt just to give him a break from eating," he said, before adding: "But then wed start again later."

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Packed with live probiotics (aka good gut bacteria), fermented foods have long been the darlings of dietitians thanks to their many microbiome-balancing benefits. Studies have shown that eating the probiotic strains that thrive in these naturally tangy foods (such as yogurt, sauerkraut, and kimchi) can boost your overall intestinal and respiratory health and even slash your risk for chronic conditions like type 2 diabetes and heart disease.

But until now, there was limited research to show exactly how. Thanks to a new study conducted by researchers at Stanford University, were now learning that the benefits of fermented foods may be tied to their ability to combat signs of chronic inflammation in the body.

To analyze the relationship between fermented foods and inflammation, the researchers randomly assigned 36 healthy adults a ten-week meal regimen that was either rich in fermented foods (including yogurt, kefir, kimchi, vegetable brine, and kombucha)or rich in fibrous foods, like vegetables, legumes, whole grains, nuts, and seeds. Because both food groups have been shown to support gut health and immunity in the past, they were curious whether the benefits of fermented foods or those of fibrous foods alone would reign supreme.

In order to help participants implement these dietary changes in a lasting, sustainable way, the dietitians gave them a guide to each type of food and then allowed them to eat whatever foods within that category that they liked and could find at their grocery store, just directing them to eat six servings total each day, says Hannah Wastyk, lead author on the study and a PhD student at Stanford in the bioengineering department.

Throughout and after the ten week period, the researchers tracked a whole slate of over 230 different markers of inflammation, and found a striking difference: Across the board, those people who ate the fermented foods showed a decrease in 19 different inflammatory proteins circulating in their blood, while those who ate the fiber-rich diet didnt show that downward trend at all.

People who ate the fermented foods showed a decrease in 19 different inflammatory proteins circulating in their blood, while those who ate the fiber-rich diet didnt show that downward trend at all.

Whats more, the researchers also investigated the activity of various immune cells and found that four of them showed less activation among the fermented-food eaters (signaling a less-stressed immune system), in comparison to the same cells in the fibrous-food eaters.

The reason why we looked at so many different metrics is because we wanted to see that broader inflammatory and immunity trend, and whether it was going up or down, says Wastyk, because we know that higher levels of chronic inflammation are present with chronic diseasesso, on the flip side, less overall inflammation reflects a better immunity profile.

Interestingly, the dip in inflammation did show up in a few metrics for certain people within the fiber-eating groupbut only those individuals who already had a higher level of microbiome diversity (aka a gut filled with different types of bacteria) when the study began. Those people likely already had more of the fiber-digesting bacteria flourishing within their microbiomes, so that may be why they experienced a drop in inflammation from eating the fiber diet alone, explains Wastyk.

If your gut microbiome isnt in a well-balanced, diverse place already, the results of this study suggest that eating a fiber-rich diet alone may not be enough to see that drop in inflammation that the researchers found with the fermented-food eaters. Your best bet? Working both beneficial food groups into your diet. (If you dont consume much of either food group as-is, just ease in and apply moderation to avoid any stomach or digestive issues.)

Luckily, there are many fermented foods that already contain plenty of fiber, too. Try kimchi, sauerkraut, tempeh, and any other form of pickled fruit or vegetable. You can also toss your next salad or roasted veggie platter in a miso-based dressing, or make a smoothie from a combination of fruit and kefir for a healthy dish or drink that checks both boxes. We're particularly partial to Lifeway Kefir, which packs 12 probiotic strains, 11 grams of protein, and 30 percent of your daily calcium needs per serving, and comes in a variety of delicious flavors.

Bottom line: If you eat fermented foods in order to increase your microbial diversity and also eat fiber to fuel all those different microbes, you could have a synergistic benefit thats even larger than what we found in the study, says Wastyk. Consider the two groups partners in their gut-healthy, inflammation-reducing effortswith fermented foods perhaps leading the charge.

To learn more about how fermented foods impact gut health, watch this video:

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Eating Fermented Foods Both Fights Inflammation and Boosts Immunity, According To a New Study - Well+Good

If youve just crossed the Golden Year, know that the best years of your life are yet to come. Seniors approaching old age should prepare for the time in their lives when their psychological, physical, and mental faculties will start to diminish. But, knowing what to expect can help you have a better quality of life and ensure that you age gracefully.

According to statistics gathered by the WHO, the number of people aged 60 years and above is likely to increase from 12% to 22% from 2012 to 2050. Countries worldwide are readying their social and health infrastructures to deal with the expected shift in population demographics. So, youll probably look forward to a better geriatric lifestyle than the previous generations. Do your research on the most common erroneous beliefs about aging, and you can maintain good health, mental well-being, social connections, and most importantly, your independence.

The National Centers for Disease Control and Prevention reports that around 85% of seniors develop at least one chronic disease as they age, while 60% will likely have at least two chronic health issues. The most common among them are hypertension, diabetes, high cholesterol, and cancer. Additional problems include chronic obstructive pulmonary disease (COPD), stroke, kidney disease, Alzheimers, heart disease, and arthritis. While getting such ailments are not entirely avoidable, you can lower their intensity and manage them efficiently with regular exercise and diet control. Leading a sedentary lifestyle and stress are two of the biggest causes, both of which can be avoided.

The most critical factor to remember about aging is that you wont necessarily find it challenging to move or that you will be confined to the bed, wheelchair, or walker. Every individual physical structure is unique. You could be healthier and fitter than most people your age by making changes, such as incorporating more physical activity. As you age, aching muscles, stiffening joints, and fatigue can make it harder to keep moving. However, regular movement is essential to ensure that your body remains flexible and you maintain the range of motion. You could consider using organic products like the Uncle Bud's roll-on pain reliever that are highly effective for better pain management.

Adding natural anti-inflammatory agents to your diet like ginger, garlic, turmeric, and red chili peppers is an excellent way to stay healthy and active. Studies show that foods like cherries, salmon, cloves, blueberries, pumpkin seeds, and hemp oil supplements can do wonders for overall wellness. Hemp oil contains the compound cannabinoid that reacts with the receptors in the body to improve your mood and lower pain without giving you the high normally associated with marijuana. In addition to topical application products like lotions and oils, you could consume hemp oil in pill or drops form with your doctors advice.

Even if youve held a desk job for most of your life, now is a great time to start exercising and reap the benefits. Start with walking 10 to 15 minutes every day and raise the time as your body adapts. Any form of exercise can boost your blood circulation and intake of oxygen. Like your doctor will explain, youll keep away obesity and maintain a healthy weight. Thats the first step to dealing with diabetes and hypertension while strengthening your immunity and improving digestion. Muscle toning, denser bones, and prevention of osteoporosis are only some of the additional benefits, as are enhanced immunity from diseases.

Adequate physical activity can do wonders for your mental and psychological health also. When you exercise, the increased blood flow strengthens your cardiovascular, digestive, and respiratory systems while boosting blood flow to the brain. Youll trigger the activation of new brain cells or neurons that control memory, muscle function, and the ability to learn. Most importantly, even a moderate workout session facilitates the release of feel-good hormones like endorphins. Youll keep away depression, anxiety, and stress which are some of the primary challenges seniors face in their retirement years.

One of the scariest risks of aging is the possibility of getting bedridden because of slips, falls, and fractures. The most effective way to stay agile and strong is to exercise regularly. Not only will you avoid arthritis, but youll also maintain flexibility, posture, proper balance, and muscle coordination. All of these factors can help you stay steady on your feet. Fractures and injuries are debilitating and may involve expensive surgery and long-term rehabilitation, not to mention life-long mobility issues. Take care to get lots of sun exposure for natural vitamin D and take calcium supplements to prevent fragile bones and osteoporosis.

Statistics indicate that close to 80% of all slip and fall incidents occur in the bathroom. Vertebral injuries and hip fractures are the most common risks and typically need extended recovery times. Most seniors may not recover mobility entirely. Check around your home and eliminate anything that can hamper movement, especially in the path leading up to the bathroom. Seniors with urinary incontinence typically hurry to avoid the possibility of an accident. So, remove any rugs or loose carpeting. You would also want to get the floorboards affixed firmly and replace ceramic tiling with flooring that has better traction.

While on the subject of bathrooms, stepping in and out of bathtubs is risky, with a high chance of falling. Replace conventional bathtubs with shower stalls complete with grab bars and perhaps, a stool for sitting and showering. Alternatively, you could go with walk-in bathtubs that come fitted with a seat and waterproof door for soaking safely. This option is excellent for seniors who like to take therapeutic baths with essential oils and healing salts to relieve rheumatoid arthritis pain. Since the tub drains out entirely before opening the door, you need not worry about slick and wet floors that could be a hazard.

Several challenges get in the way of eating a nutritious diet, which is indispensable for well-being. To begin with, dental issues like broken and worn down teeth and diseased gums could make it hard for a senior to chew their food properly. It is not uncommon for seniors to gradually switch to a soft or semi-soft diet that may not provide adequate nutrition, vitamins, and minerals.

A weakened digestive system may also make it harder to digest the foods they usually like to eat. As a result, they often resort to lighter meals that need the support of antacids. The simplest way to work around the problem is to consult a nutritionist who can provide a detailed diet chart to guide you on the foods you can safest eat and digest. If your medical practitioner has recommended that you take supplements, set reminders to remember to eat them.

Making drastic changes in your diet will ensure that you get the ideal nutrients to fuel your body. Add lots of vegetables and fruits that are easy to digest and provide valuable vitamins and minerals for healthy muscles, tissues, and bones. Choose more nutritious sources of proteins and switch to cooking techniques like stir-frying, grilling, and broiling instead of deep frying in oil. You would also want to swap out red and processed meats for organic options.

Take the time to research brands and read labels for options with a minimum of preservatives, fructose syrup, corn syrup, saturated fats. Also, look out for excessive salts that add dangerous levels of sodium to your diet. Following the advice of your nutritionist will also help you manage your blood sugar and blood pressure levels. If you cant cook meals at home, look for programs that deliver ready meals to your doorstep.

Scheduling appointments with the dentist becomes all the more critical as you age. Healthy teeth are not just crucial for nourishing your body, but your oral health also has a significant impact on overall health and wellness. If youve been smoking or using tobacco products, know that nicotine reduces blood flow to your mouth, raising the risk of gum disease. If you use removable dentures or have bridges and crowns, check with the dentist for proper fit. Make sure to regularly brush and floss thoroughly to avoid the risk of gum disease and bad teeth.

Seniors often face challenges like decreased saliva flow in their mouth, leading to bad breath and dental infections. Certain medications and ailments like diabetes also have side effects like dry mouth, so talk to your doctor about the risks. Do keep in mind that dental infections, if left untreated, can lead to organ failure when the bacteria enter the patients bloodstream.

Geriatric psychiatric ailments are a significant challenge that can affect your quality of life as you age. Some of the most common problems include Alzheimers, dementia, bipolar disorder, schizophrenia, depression, and anxiety. While some issues are genetic, with the proper diet, exercise, and mental stimulation, patients can slow the progression and continue to live independent lives.

You should make an effort to spend more time with friends and interact with loved ones to keep away stress and anxiety. Playing mind games like puzzles, crosswords, and problem-solving activities will stimulate new brain cells and neurons. Learn new skills or adopt a pet that will push you to keep moving to take care of them. Take an active part in your local community or seniors center to connect with people in your age group. Helping others will keep your mind alert and lift your mood. You could also offer to volunteer your expertise to help people needing advice like, for instance, accounting or legal guidance.

While you may have retired from your regular job, you need not give up your professional life entirely. The skills and experiences youve gained over decades are invaluable and should be imparted to younger generations. Consider writing a book or taking up part-time consultancy services. Earning extra income on the side can supplement your pension and help you lead a more comfortable lifestyle. Financial insecurity is another of the biggest challenges that the elderly face. And, a side hustle could be just what you need. Working is sure to keep away boredom and the depression resulting from having too many free hours on your hands.

Maintaining a house can be increasingly difficult, especially when you have front and backyards that need mowing. Technology has various gadgets you can adopt to help you. A good example is robot vacuums that can be programmed to mow your grass. Some of these lawnmower models are now available with advanced models that return to their docking station when their battery is running low or detecting rain. They have additional safety features making them suitable for households with pets and kids.

Other handy gadgets include an automated pill dispenser to remind you to take your meds on schedule and a socket with a timer that shuts off after a pre-determined interval. If you often forget to turn off the phone charger or any other appliances around the house, this nifty gadget is helpful.

While you dont need to worry about aging and the inevitable lifestyle changes accompanying the process, staying prepared is always advisable. Get more physical and mental exercise, eat healthily, and stay happy. Build new social connections and connect with friends to avoid stress and anxiety. Look forward to your golden years as an opportunity to do the things you always wanted to do, and you will have an excellent quality of life.

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How Adults Can Face the Challenges of Aging for a Better Quality of Life - Cleveland Scene

Frequently featured in flavorful recipes like pies, curries, cookies, and trail mix, pumpkin and pumpkin seeds are staple ingredients in many households, especially during the holidays.

Although most people prefer eating them cooked or roasted, you can also eat pumpkin and pumpkin seeds raw.

Still, key differences set apart raw and cooked varieties, especially in terms of taste, texture, and nutritional value.

This article explains how raw and cooked pumpkin and pumpkin seeds compare with one another.

Raw pumpkin and pumpkin seeds may differ slightly in nutrients compared with their cooked counterparts.

In fact, cooking often decreases the content of water-soluble vitamins, including B vitamins like riboflavin, thiamine, and niacin, as well as vitamin C (1).

Cooked pumpkin may also contain slightly lower amounts of vitamin A, copper, and potassium (2, 3).

This table compares 3.5 ounces (100 grams) of raw and boiled pumpkin (2, 3):

Although cooking may lead to a loss of micronutrients, one study found that roasting pumpkin seeds increased their antioxidant, phenol, and flavonoid contents (4).

Soaking and cooking these seeds may also reduce their amount of antinutrients, which are compounds that impair the absorption of certain minerals in your body (5).

Nonetheless, roasting them may increase the formation of polycyclic aromatic hydrocarbons (PAHs), which are harmful compounds that are considered carcinogenic (6, 7, 8).

Raw pumpkin is slightly higher in water-soluble vitamins and other nutrients than cooked pumpkin. Still, raw pumpkin seeds may have fewer antioxidants and more antinutrients than roasted seeds.

Pumpkin and pumpkin seeds also taste a little different when raw rather than cooked.

Raw pumpkin has a fresh, somewhat bitter flavor and a fibrous, stringy texture. Because it can be difficult to eat on its own, its usually pured or grated.

Cooked pumpkin, on the other hand, is sweeter. Its taste is often compared to sweet potatoes or squash.

Meanwhile, raw pumpkin seeds have a very mild flavor and chewy texture. As such, many people prefer roasting them, which gives the seeds a savory, nutty taste and crunchier texture.

Raw pumpkin is more fibrous and less sweet than cooked varieties, while raw pumpkin seeds are chewier and blander than roasted seeds.

Eating raw foods may increase your risk of food poisoning. This is especially true with raw pumpkin seeds, which may harbor harmful bacteria like Salmonella and E. coli.

If consumed, these bacteria may cause foodborne illness, leading to symptoms like diarrhea, vomiting, fever, and stomach cramps (9).

Whats more, sprouting and drying seeds does not completely eliminate these pathogens (10, 11).

However, outbreaks of foodborne illness from pumpkin seeds are rare. Regulatory bodies like the Food and Drug Administration (FDA) work closely with food manufacturers to prevent contamination (12).

If youre particularly concerned about food poisoning, you should cook pumpkin and pumpkin seeds thoroughly. Its also important to practice proper food safety, store pumpkin seeds in an airtight container, and eat them within 23 months (13, 14).

Raw pumpkin and its seeds may contain harmful bacteria that cause foodborne illness. Practicing proper food safety minimizes your risk of infection.

There are plenty of ways to enjoy pumpkin and pumpkin seeds whether raw or cooked.

Raw pumpkin can be pured and mixed into cottage cheese or grated and used as a nutrient-dense topping for salads and baked goods.

Meanwhile, cooked pumpkin works well in soups, stir-fries, curries, and desserts.

Pumpkin seeds can be seasoned and enjoyed raw or roasted for a simple snack option. They can also add crunch to soups, salads, sandwiches, and homemade trail mix.

Pumpkin and pumpkin seeds make great ingredients in soups and salads, as well as numerous other dishes, whether raw or cooked.

Raw foods may contain harmful bacteria, but outbreaks of foodborne illness from eating raw pumpkin and pumpkin seeds are rare.

While raw pumpkin and its seeds may have slightly more vitamins and minerals, their taste and texture are often considered less appetizing. They may also contain more antinutrients and fewer antioxidants than their cooked counterparts.

Regardless of whether you eat these foods raw or cooked, be sure to practice proper food safety and enjoy them as part of a healthy, well-rounded diet.

Read more here:
Is Raw Pumpkin Safe to Eat? Benefits, Side Effects, and More - Healthline

The Pre-Summit of the UN Food Systems is an opportunity to set the agenda for how we will boldly and collectively strengthen food systems, promote healthy diets, and improve nutrition, especially for children and young people.

Even before the pandemic, children were bearing the brunt of broken food systems and poor diets, leading to an alarming nutrition and health crisis worldwide, and a triple burden of malnutrition: undernutrition, in the form of stunting and wasting, widespread micronutrient deficiencies, and a growing prevalence of overweight and obesity.

Globally, 1 in 3 children is not growing well due to malnutrition a leading cause of child mortality worldwide while 2 in 3 dont have access to the minimum diverse diets they need to grow, develop and learn. We continue to see stubbornly high rates of wasting, and a worrying increase in overweight and obesity among young children.

In recent decades, changes in our global food systems including the practices used to grow, distribute, market, consume, and dispose of our food mean that the most nutritious and safe foods are too costly or inaccessible to millions of families. Many increasingly turn to processed foods that are affordable, widely available, and aggressively marketed, but often high in unhealthy sugar, fats and salt.

A toxic combination of rising poverty, inequality, conflict, climate change, and COVID-19 is further threatening food systems and childrens nutritional well-being, especially those from the poorest and most vulnerable communities and households.

A transformation of the food system that listens to the voices of children and young people, and unlocks nutritious, safe, affordable and sustainable diets for every child, everywhere, must be at the heart of strategies, policies and investments. UNICEF and WHO call on governments and decision-makers to scale up effective approaches that include:

Only then will we improve the quality, safety and affordability of the foods that children and young people have access to; the environments in which they grow, learn, play and eat, and the sustainability of the planet they live in.

By joining forces with governments, civil society, families, development and humanitarian partners, private sector stakeholders, and children and young people themselves, we can uphold our promise to deliver good nutrition and a healthier planet for every child and every adult, everywhere.

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About UNICEF

UNICEF works in some of the worlds toughest places, to reach the worlds most disadvantaged children. Across more than 190 countries and territories, we work for every child, everywhere, to build a better world for everyone.

For more information about UNICEF and its work for children visit http://www.unicef.org

Follow UNICEF onTwitter,Facebook,InstagramandYouTube

About WHO

The World Health Organization provides global leadership in public health within the United Nations system. Founded in 1948, WHO works with194 Member States, across six regions and from149offices,to promote health, keep the world safe and serve the vulnerable. Our goal for 2019-2023 is to ensure that a billion more people have universal health coverage, to protect a billion more people from health emergencies, and provide a further billion people with better health and wellbeing.

For updates on COVID-19 and public health advice to protect yourself from coronavirus,visitwww.who.intand follow WHO onTwitter,Facebook,Instagram,LinkedIn,TikTok,Pinterest,Snapchat,YouTube,Twitch

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Joint statement by UNICEF Executive Director Henrietta Fore and WHO Director-General Dr. Tedros Adhanom Ghebreyesus for the Pre-Summit of the UN Food...

The keto diet has rapidly grown in popularity over the last several years as a method for weight loss which calls for prioritizing healthy fat and protein while keeping carb consumption to a minimum. Carbohydrates are traditionally more calorically dense foods, so the idea is that the keto diet will send your body into ketosis without these carbs, expediting fat burn and improving your metabolism for faster weight loss.

This diet has quickly picked up speed as a fad diet which can carry some health benefits if you struggle with certain food intolerances, but many people dont know the details of the ketogenic diet before implementing it into their own lives. Before you turn to this eating plan for weight loss, we asked the experts all the questions you didnt know you needed to be asking about this diet. Is it really safe for long term weight loss? Lets find out.

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As mentioned above, the keto diet is a low carb, medium protein, and high fat diet which is intended to send your body into ketosis. This is a state of fat burning which makes it easier for your body to lose weight quickly and is set into action when your body does not have carbs to use as fuel. The ketogenic diet can be a safe method for weight loss for a short period of time, says registered dietitian Trista Best. Followers of the keto diet note that alongside weight loss, the diet also provides them with stronger mental clarity, lower blood sugar, and lower insulin levels. However, carbs are a valuable energy source for the body, and cutting them out of your diet can have implications on your health when followed for a longer period of time.

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While in the short term you can see some significant changes in your body from following the keto diet, research has shown that sticking to this diet for an extended period of time can prove to be detrimental to your overall health. Dieting is a difficult concept because it requires you to deprive your body, and the keto mindset is no different. Carbs are a positive energy source for your body, and when you deprive yourself it can be incredibly difficult to stick to over long periods of time, making for short lived results.

As for effectiveness, studies show that it promotes weight loss in the first 6 months and some positive changes, including a reduction in serum hemoglobin A1c, in patients with diabetes mellitus type 2. Therefore it may be helpful for diabetics and others with abnormal glucose tolerance because it means that there is little insulin release making weight loss somewhat easier in these groups, notes Julie Miller Jones, PhD, LN, CNS.

That being said, if you arent diabetic or do not struggle with a glucose intolerance, keto may not actually be a great fit for you. A recent study showed that those getting 50% of their calories from carbohydrates lived an average of 4 years longer than those eating a higher or lower percentage. Some doctors are even trying it for various cognitive disorders such as Alzheimers, but there is no clear-cut evidence of its effectiveness, notes Jones.

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Ketosis is achieved by eliminating the majority of carbs from your diet, making it necessary to commit entirely to this eating plan rather than easing in to see actual results. However, since it is such a restrictive diet, it can be difficult to stick to completely, and you may be depriving yourself most of the time while still not seeing positive results if you arent going all in. It can be difficult to stick to the ketogenic diet when eating outside of the home. This is primarily due to not knowing the exact carbohydrate content in certain recipes. Some may seem to be low carb and high fat, but with added ingredients it can be hard to know for sure. This could potentially lead to the person being knocked out of ketosis, explains Best.

In addition, carbs are genuinely important to your overall health and energy levels, and removing them from your diet is not a sustainable change to make for the rest of your life. Therefore, if you remove them in the short term, you will likely gain the weight you lost back when you re-add carbs to your diet. Lack of carbs isnt the only possible issue with the keto diet, and this eating plan can come with a slew of other health issues. Some of the negative aspects of the ketogenic diet include skin rash, dangerous ketoacidosis, brain fog, severe diet restriction, and potential for increased cholesterol, warns nutritionist Lisa Richards. The weight loss claims are true, but without addressing the reality of rapid weight gain post-diet. Keto may be helpful for a short period of time, but it is best to follow a balanced diet for weight loss and health.

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We Investigate: Is The Keto Diet Actually Safe For Weight Loss? - SheFinds