Retirement days in older adults are often abused,hence, rather than living in absolute health people develop all sorts of ailments that they nurture all through their life.
Fruit and vegetable consumption during older adulthood is associated with reduced likelihood of chronic disease. these therapy have prevented older adults from ailments such as
*hypertention
*atherosclerosis
*coronary heart
*diabetes
*strokes
*several kinds of cancer for both men and women
*arthritis
*rheumatism
* kidney and liver problems etc.
How long you sustain a stable health at this stage depend to a large extent on herbs,nutrition and exercise. This study will centre on
1) herbs that will boost your immune system
2)herbs that make you sleep well
3)importance of fruits in older adults
4) importance of exercise
Herbs that will help your immune system
Any herbal plant that is able to make the
heart work better or just achieve a better
state of health can indeed prolong a
person’s life. Heart attacks are one of the
most common causes of death in
industrialized nations. Likewise, herbs that
work to boost the immune system can keep
the body generally more healthy and go a
long way toward increasing longevity. Here
is a brief outline of some best-known herbs
that can help add years to a person’s life,
either through better heart health or by
addressing serious illnesses and the immune
system. The name of each herb is followed
by a short description of its medical effects:
1. Garlic
Called “ayu” by the Yorubas
Garlic has been used for decades to help
control high blood pressure and to prevent
heart disease. In addition, some people use
it because of its bacteria-killing properties
and suspected role as a way to prevent
certain types of cancer. it can be taken fresh or as juice. the taste of garlic is usually not pleasant, so some people prefer to powder it and take it as tea. the clove may also be bitten and swallowed.
2) Ginger
Research in traditional medicine has praised ginger’s
ability to boost the immune system before
recorded history. It believes that because
ginger is so effective at warming the body, it
can help break down the accumulation of
toxins in your organs. It’s also known to
cleanse the lymphatic system, our body’s
sewage system. Ginger prevents the
accumulation of toxins that make you
susceptible to viral, fungal and bacterial
infections. Medicinal ginger health benefits
also include working as a natural remedy for
nausea , pain alleviation, anti-inflammatory
properties and improving diabetes.
3) Moringa leaves
Moringa leaf is best known as an excellent source of
nutrition and natural energy booster. This energy boost
is not based on sugar, and so it is sustained. Moringa
is also soothing. It helps lower blood pressure and is a
sleep aid. Its detoxifying effect may come from
Moringa’s ability to purify water. Moringa acts as a
coagulant attaching itself to harmful material and
bacteria. It is believed that this process is taking place
in the body as well.
While the continued use of Moringa for food and
medicinal purposes by cultures in separate and distant
parts of the world attest to its beneficial effects,
Moringa is a recent “discovery” of modern science. The
leaves of Moringa Oleifera are nature’s multi-vitamin
providing 7 x the vitamin C of oranges, 4 x the calcium
of milk, 4 x the vitamin A of carrots, 3 x the potassium
of bananas, and 2 x the protein of yogurt. On top of
that, science is proving Moringa to be a power house of
nutrients; 90 are known to date, with the possibility of
more yet to be identified. If that were not enough,
Moringa has no known impurities, with no adverse
reactions ever recorded.
How to Use It
You can add moringa powder to your
smoothie or drink it as a tea. The leaf
powder was deemed safe in human studies ,
even in larger doses than normal. The
powder has a mild flavor, so it makes for a
light tea with a slightly earthy taste.
But you might want to stay clear of seed
extracts, as they have shown a level of
toxicity in immune cells.
Moringa can have laxative effects in large
quantities, so a safe dose to introduce it into
your diet and avoid digestive problems is ½
to 1 teaspoon per day.
4)Mushrooms
Mushrooms are a super food that will help
you live longer.
Not only do
mushrooms provide broad-spectrum anti-cancer
benefits, they can also:
* Boost libido
* Stabilize blood
sugar
* Provide vitamin D3
* Support the liver and
kidneys
* Protect against environmental stressors *Defend against parasites, yeasts and molds
5) Coconut water
For centuries, people from tropical regions have
known about the amazing health benefits of tender
coconut water, which comes from young green
coconuts. Each nut contains about 200 to 1,000
milliliters (approximately 1 to 4 cups) of coconut
water.
It is a delicious and refreshing low-calorie natural
beverage. Tender coconut water contains more
nutrients than mature coconut water.
It’s packed with antioxidants, amino acids,
enzymes, B-complex vitamins, vitamin C and
minerals like iron, calcium, potassium,
magnesium, manganese and zinc.
The micronutrients in coconut water help boost the
immune system. Plus, the plant hormones called
cytokinins in this health drink exhibit anti-aging,
antithrombotic and anticancer effects.
Supplements that will make you sleep well.
Sleeplessness or better known as Insomnia is a state
where you are not able to sleep properly for the
required amount of time. On an average the body
needs 6 to 8 hours of good sleep and if you are not
able to provide that much rest to your body than you
might experience further problems like: day time
fatigue, sleep walking, and headache.
* Drink a glass of warm water by
mixing honey into that before you go to
sleep. You can also add a spoon of
honey to a glass of warm milk and drink
that at night.
Eat your dinner at least 3 hours
before you go to bed. However, it is
advisable to have some sweet snacks
like milk and cookies, just before you
retire to bed.
Fresh Aloe vera juice in honey is equally good to keep in bed.
Bitter leaf is also one plant that can put insomnia under check
sure, making a tea or concoction from the leaves of African pears(ube) will stimulate your melatonin to give you a good sleep
Importance of fruits and vegetables in older adults
1.1 Mortality
Research has effectively linked fruit and
vegetable consumption to reduced risk of
mortality among older adults. Studies have
found that fruit and vegetable intake
promotes a longer life span and lowers the
risk of disease-specific and all-cause
mortality.
1.2 Chronic Diseases
Nutrition is linked to the function and quality
of life for older adults with chronic disease. Fruit and vegetable consumption
during older adulthood is associated with
reduced likelihood of chronic disease [2 ]. A
number of studies offer support to the linkage
between fruit and vegetable intake during
older adulthood and cardiovascular health.
1.3 Geriatric Conditions and Functional Impairments
Emerging research suggests that fruit and
vegetable intake in older adulthood can
prevent against the onset or exacerbation of
cognitive impairment, falls/walking disability,
and other geriatric-associated conditions.
Research has begun to examine the role of
fruit and vegetable consumption in the aging
brain. Emerging evidence indicates that fruit
and vegetable intake is protective against
cognitive decline and related conditions.
Exercising the body
Regular physical activity lowers your risk for a variety
of conditions, including Alzheimer’s and dementia,
heart disease, diabetes, certain cancers, high blood
pressure, and obesity. .
Older adults, both male and female, can benefit from
regular physical activity.
Physical activity need not be strenuous to achieve
health benefits.
Older adults can obtain significant health benefits
with a moderate amount of physical activity,
preferably daily. A moderate amount of activity can
be obtained in longer sessions of moderately
intense activities (such as walking,30 mins per day) or in shorter
sessions of more vigorous activities (such as fast
walking or stairwalking).
Benefits of Physical Activity
Helps maintain the ability to live independently and
reduces the risk of falling and fracturing bones.
Reduces the risk of dying from coronary heart
disease and of developing high blood pressure,
colon cancer, and diabetes.
Can help reduce blood pressure in some people with
hypertension.
Helps people with chronic, disabling conditions
improve their stamina and muscle strength.
Reduces symptoms of anxiety and depression and
fosters improvements in mood and feelings of well-
being.
Helps maintain healthy bones, muscles, and joints.
Helps control joint swelling and pain associated
with arthritis.
plants you should always have in your garden or around you at home.
*garlic
*ginger
*bitter leave
*ocimum (efinrin)
*lemon grass
*fruits
Another supplement that is important is in the home is honey.
Soyemi Adetola Adeyemi
B.Sc(Hons)Botany,M.E.B( IBADAN) (TWABPAN)( NANTMP)
Director of Adelite herbal consult.Sagamu,Nigeria.
whatapp 08057658600
OLDER ADULT NUTRITION AND HERBAL SUPPLEMENTS
By Tola soyemi. B.Sc.hons(Botany) M.E.B( Ibadan), NANTMP, TWABPAN
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