Page 27 - Kyalami Issue 2 May 2024

Kyalami Estates Corporate Brand Bible Design 26
3.0 Folder (Inner)
HEALTH MATTERS

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

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Kyalami Estates • CONNECT • Issue 2 • 2024