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The healthiest foods to eat in every decade of your life

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As you get older, you may wonder if there are certain foods that you should focus on for optimal health.

While the basics of a healthy diet stay the same throughout life, there are certain nutrients that you should focus on depending on what decade you are in.

After all, what you ate in your 20s may not be what your body needs by the time you step into your 30s, 40s, 50s, and beyond. From bone density to hormonal changes, women’s bodies – and their nutritional needs – change from one decade to the next.

No matter what decade you are in, it is important to master the basics. Your diet should include lean protein, colorful fruits and vegetables, whole grains, and low-fat dairy products. Now that these building blocks have been established, depending on your decade of life, you should add some valuable nutrients:

In your 20s and 30s:

These active years can demand a great deal of metabolism from your body, especially if the birth is one of these years. These decades are the basis for meeting lifelong nutritional needs. Focus on:

Lean protein. Support your muscle mass with proteins from plant and animal sources.

Complex carbohydrates. An active lifestyle requires readily available energy, and foods like whole grains and cereals support that need.

Low fat dairy products. Low-fat dairy products like milk, cheese, and yogurt are the ideal source of strong bones and teeth that will reach their maximum strength during these decades. If you don’t tolerate dairy products (or don’t want to consume them), look for calcium in dark green vegetables like broccoli. Fortified foods (as an additive to products) can be used as a supplement, but do not exceed 2,500 mg / day.

Iron. Beans, raisins, spinach, and lean red meat support your iron needs, which can be depleted by monthly periods and / or poor diet. Too little iron in your diet can lead to anemia.

Foods with folic acid. This B vitamin is key to the normal development of the fetus at childbearing age. Look for whole grains, fortified cereals, and pak choi.

In your 40s and 50s:

Fermented foods. Digestive problems are particularly common from the age of 40 – from food intolerance to constipation. These support a healthy digestive tract. Look for yogurt, sauerkraut, kombucha, and kimchee. Add whole grains to provide plenty of nutrients to feed your healthy gut bacteria.

Fruits and vegetables. In addition to plenty of vitamins and minerals, the valuable antioxidants in fruits and vegetables help protect cells from damage that normally occurs with age. Look for a variety of colors as each color contains a different type of antioxidant.

I am products. During this time, your estrogen levels will usually drop, and you can get a nourishment boost with plant-based estrogens found in soy. Whether you opt for soy nuts, soy milk, tofu, or tempeh, consuming them regularly can support an easier transition into menopause. (Check with your doctor to make sure you do NOT have a history that requires minimal levels of estrogen)

Whole grains and fibrous vegetables. During this time, women often need a regular burst of fiber to stay “regular” and feel full sooner (and longer) to prevent weight gain. Choose foods like broccoli, Brussels sprouts, cabbage, and cauliflower.

Spices. Using a variety of spices will help reduce the amount of salt in your diet (often a culprit for high blood pressure). Try turmeric as a seasoning for vegetables, marinade, or tea to support a healthy immune system. Stick to the food and skip the supplements!

Lean proteins. The protein requirement increases with age. To determine your needs, take your current pound weight and divide it by two. That’s roughly the amount of protein you’ll need

Low fat dairy products. This is a time of decreasing bone density, and it is a way to support better bone health. Even if your digestion is troubled with dairy products, most people can consume one serving of yogurt or kefir (fermented milk products) a day.

In your 60s, 70s and beyond:

Eggs. They are a good source of protein and also nature’s richest source of choline, which is important for the integrity and health of the aging brain.

Olive oil, oily fish, and walnuts. The need for omega-3 fatty acids is sustained for a lifetime and is particularly important in old age, for both the heart and the brain.

Berries and melons. Although fruits are a lifetime health plus, consuming low-sugar, low-calorie fruits over the age of 60 (when metabolism slows down a bit) can help prevent weight over time. Above all, water, berries and melons of all kinds are “nature’s sweets” and a calorie saver if you are looking for something sweet.

Low fat dairy products. The need for calcium and vitamin D is sustained as the years progress. Try a fermented milk product – like yogurt or kefir – that is easier to digest. Or look for fortified foods.

Lean Proteins: Both vegetable and animal proteins are necessary to maintain muscle mass, which decreases with age. Remember, increasing protein intake alone will not maintain muscle mass – you need to add regular physical activity to gain muscle mass.

And regardless of your age, be sure to speak to your doctor if you are taking any medications or supplements. Sometimes you need to add or remove foods that interact with drugs.

Madelyn Fernstrom, Ph.D. is the health editor of NBC News. Follow her on Twitter @drfernstrom.

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Whole Grains Health

Harness the power of the body’s hormones for better health

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When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit DoctorOz.com.

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit sharecare.com.

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Types of Millets And How Beneficial it is in Losing Weight

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Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Adherence To a Mediterranean Diet Lowers Risk of Diabetes

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Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020). https://doi.org/10.1038/s41387-020-0113-x

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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