Page 21 - Dainfern Precinct Living Issue 5 June 2024

HEALTH & WELLNESS Today's Child

foods like dairy or fortified plant- verse spectrum of vitamins, minerals tive health and regulate blood sugar
based alternatives to increase bone and antioxidants. These nutrients levels, reducing the risk of chronic
health. Integrating these foods into are essential for overall health and conditions;
your diet supports long-term skeletal well-being, serving as a foundation • hydration is even more important,
strength and resilience; for robust immune function and supporting well-being and address-
• hydration is key in your 30s but opt cellular repair; ing the increased prevalence of
for teas with minimal or no caffeine. • hydration is crucial for overall constipation. Herbal teas as well as
You can also incorporate water-rich well-being, specifically joint health. water-rich foods contribute to optimal
foods like watermelon, cucumber Incorporate teas which have anti-in- fluid intake, ensuring your body
and lettuce, to increase fluid intake. flammatory properties and contribute functions optimally. Chamomile tea
to optimal fluid intake. is also a great option for reducing
FOURTIES: EMBRACING anxiety and assisting with sleep.
NUTRIENT-RICH CHOICES FIFTIES AND BEYOND: PROMOT-
In your 40s, your metabolism may slow ING LONGEVITY
down which means making nutrient-rich As you enter the golden years, prioritising SPECIAL CONSIDERATIONS:
choices that support your evolving needs. a holistic nutritional approach becomes PREGNANCY AND MENOPAUSE
imperative for promoting longevity. Small, • Pregnancy requires a comprehen-
• you will need more omega-3 fatty frequent meals can aid digestion and sive focus on nutrient-dense foods rich
acids for heart and joint health so nutrient absorption, providing a steady in folic acid and iron. Leafy greens,
include lean, protein foods rich in release of energy throughout the day. fortified cereals and lean meats are
these essential fats. Oily fish such as essential for foetal development, while
salmon, pilchards and sardines pro- • Vitamin D is a key player in calcium iron-rich choices like beans and lentils
vide abundant omega-3 fatty acids; absorption so incorporate fortified prevent anaemia. During this stage,
• incorporate plant-based sources like plant milks or dairy to safeguard hydration is key but caffeine should
walnuts and chia seeds into your diet bone health, mitigating the risk of be avoided. Rooibos is the perfect
to promote heart health and joint osteoporosis; caffeine-free option with a range of
flexibility. Overall, lean protein-rich • omega-3 fatty acids found in fatty flavours to choose from and additional
foods are pivotal for muscle mainte- fish like salmon, as well as walnuts, benefits;
nance, ensuring strength and vitality; are crucial for supporting brain • During menopause, the emphasis
* integrate fibre-rich grains into your health and cognitive function; shifts towards maintaining hormonal
morning routine such as sorghum, • elevate your protein intake with eggs, balance. Prioritise phytoestrogen-rich
oats and high-fibre brown bread. fish, lean meats and plant-based pro- foods such as soy and flaxseed to alle-
These choices not only support teins such as beans, chickpeas and viate symptoms. Staying well-hydrated
digestive health but also maintain lentils. Proteins play a pivotal role is important so incorporate herbal
steady energy levels throughout the in muscle preservation, supporting teas and water-rich foods to address
day; overall strength and vitality; changing needs.
• colourful vegetables provide a di- • eat fibre-rich foods to maintain diges-
Issued by Olivia Jones Communications on behalf of Joekels www.joekels.co.za Images supplied by Joekels
18 DPL issue 5 2024 DPL issue 5 2024 19