THE LIFESTYLE TWEAKS
Jo: Over the next six weeks, I’m going to show you easy changes that will improve your sleep, stress, posture and social connections. This week, I’m going to focus
on nutrition, which is the building block of good health.
At the beginning of lockdown, you may have struggled to get to the shops, or to buy fresh fruits and vegetables, but now the shops are well stocked and the panic buying over, you can easily buy foods that strengthen and nourish your body. Here’s how to go about it...
Boosting bones We start losing bone density from our 30s, so it’s never too soon to think about our bones. Previously, experts believed you had to build up bone density in your younger years – putting “bone in the bank” as it were – but studies now show it’s never too late to improve bone health with good nutrition. Eat foods rich in vitamins D and C, and calcium. Citrus fruits and dairy, eggs, mushrooms, tuna, herrings, sardines and salmon are good choices. Beans and lentils are also good; a bean and lentil salad, full of dark green and colourful vegetables, with some oily fish, would make a great boneboosting salad.
Get out in the sun As we get older, our skin becomes less efficient at absorbing vitamin D from the sun, so top up during the summer. Get out every day, or have your breakfast in a sunny spot on your balcony or in your garden each morning.
Take in vitamin C Via blackcurrants, strawberries, brightly coloured peppers, potatoes, oranges and sprouts. And calcium; traditional dairy is good, but very dark green leafy vegetables, like kale, cavolo nero, bok choi or broccoli, are very high in calcium and a good choice for vegans or those who are dairy-free.
Protein As you get older this is especially important because our levels deplete; you need it to build muscle and it supports your immune system, so have some with every meal.