Celebrity nutritionist Desi Carlos speaks to The Retiree about the new weight-related epidemic, about managing these ageing ailments simply through diet, and about putting quality years back on to the end of your life.
Australia’s baby boomers are getting ready to retire and begin a new and exciting era of their lives – yet this monumental time is being characterised by expanding waistlines, worsening health and the use of stored finances on expensive symptom-based medications. Surely this isn’t what we expected after working so hard throughout our lives! Retirement should mean freedom – to do what we like, to be in good health and to be able to use our accumulated finances for more desirable purposes
Retirement is a worker’s ultimate goal – an opportunity to begin enjoying the fruits of years of employment. Yet time and time again I see people plan for retirement, searching out financial investment advice, saving their pennies, and all the while not making an investment into their own bodies so they can actually be around to enjoy it. In the end, instead of retirement being defined by good health, relaxation and an endless holiday, retirees are being plagued with aggravating symptoms, stress and endless doctor’s appointments.
The U.S National Institute for Ageing claims that approximately 80% of health problems that prevent a high quality of life in retirement are not due to ageing at all but to improper care of the body before retirement. Diabetes, high cholesterol and high blood pressure are the most common, and most damaging, health problems that result from excess weight. So what are these health conditions and why must they be avoided?
DIABETES
Diabetes mellitus is a condition in which there is too much sugar (glucose) in the body due to the body’s inability to absorb and use this sugar correctly. Type 2 diabetes is the most common type of diabetes in the over 55 age group and is often the result of having excess body weight (especially around the abdomen). Diabetes affects an estimated 800,000 Australians many of whom are not aware they even have the disease. If undetected or poorly controlled, diabetes can lead to blindness, kidney failure, lower limb amputation, heart attack, stroke and impotence.
HIGH CHOLESTEROL
70% of people over 45 have high cholesterol. Cholesterol is a type of fat made by the body. Within your diet, this type of fat is found mainly in animal products and is known as saturated fat – or ‘bad fats’. This is a source of cholesterol that the body does not need in order to function well. In fact, too much cholesterol in your body is strongly linked with an increased risk of heart disease and stroke. This is because when there is too much cholesterol circulating in our bloodstream, it can build up into fatty deposits. These deposits cause the arteries to become narrow and can eventually block the arteries completely. The result, long term, may be heart attacks, strokes and blood vessel problems.
HIGH BLOOD PRESSURE
High blood pressure affects one in seven adults in Australia, with a higher occurrence in those above the age of 55. High blood pressure usually produces no symptoms. This means most people do not even realise they have it. Having a high blood pressure means that the body must put extra force on artery and blood vessel walls to pump enough blood around the body. Over time, this extra stress results in damage to the blood vessels which in turn may contribute to illnesses such as heart attack, heart failure, kidney disease and stroke. Cigarette smoking, high levels of saturated fat in the diet, high blood cholesterol and diabetes all worsen the effects of high blood pressure on the arteries.
THE ANSWER?
In the ‘over 55’ age bracket, the biggest sign of oncoming health problems is an item of clothing which seems to be getting too tight or a belt that no longer has spare holes. This worsening epidemic is known commonly as ‘being overweight’. While it’s never too late to start, preventing weight gain early is very important – and fad diets are not the answer.
Simple strategies to stop weight gain or to assist in weight loss include:
Eat every 3 hours
Gone are the days of starvation! If your body does not receive food regularly it begins to believe that it is starving and will store any extra energy it can find as fat. The best way to overcome this is to plan your meals and snacks. Having a small mid-morning and then mid-afternoon snack such as a piece of fruit or a tub of low fat yoghurt will help to keep your metabolism revved-up while controlling blood sugar levels and reducing those late afternoon sugar cravings.
Decrease fat, especially saturated fat Foods that are high in fat will generally have a higher number of calories per serve as well. In small quantities, this is OK but, on a regular basis, these calories will start to stick. To lessen our risk of health complications such as heart disease it is important that the ‘bad fats’ (saturated fats) are eaten in limited amounts. You can easily reduce the amount of saturated fat eaten by:
- Using lower fat cooking methods such as steaming and grilling instead of frying;
- Cutting the fat from meats and the skin from chicken while avoiding highly processed meats like salami and sausages;
- Using high quality oils such as olive oil and watching out for the use of ‘vegetable oil’ in packaged food;
- Choosing lower fat dairy products; and
- Limiting your intake of processed foods such as chocolate, biscuits and potato chips.
Choose at least one low GI food at each meal and snack
Carbohydrates are ranked according to how quickly they are digested and used by the body. This ranking is known as the glycaemic index (GI). Foods with a low GI help to control blood sugar levels while also increasing satiety and improving energy levels. These all contributes to long term weight loss. It is a good rule of thumb to try to include a low GI food at each meal. These may include:
- Wholegrain breads and other breads such as fruit loaf and soy and linseed;
- Breakfast cereals like oats, porridge and bran;
- Pasta and noodles;
- All legumes, including baked beans;
- Basmati or Doongara rice;
- Orchard fruits, such as apples, oranges, peaches and pears;
- Sweet corn and sweet potato; and
- Reduced fat yogurt and milk
Add fibre to your diet
Fibre is also something that many people struggle to get enough of in their diet. Fibre is very important as it not only helps to keep you regular but it also helps your body to control blood sugar levels and reduce the amount of cholesterol in your blood while also contributing to weight loss. Great sources of fibre include:
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- Wholegrain breads and cereals;
- Oats, bran, barley and psyllium (e.g. husks);
- Fruits and vegetables (with the skin);
- Legumes and nuts;
Just be sure to introduce fibre slowly and to drink at least 2 litres of water a day when increasing your fibre intake.
It is becoming very clear that the problem with having extra fat distributed around our abdomen is not only the need for a larger wardrobe, but the increased struggle our bodies have just to function correctly. Good nutrition and a healthy waistline have been proven time and time again to be the best ways to reduce the risk of long term health problems and to increase general quality of life. Following these guidelines is a start toward a healthier you. To achieve weight loss or to maintain a healthy weight, it is essential that your strategy is suited to your needs and lifestyle. Planning your meals is one of the greatest and simplest keys to success. If getting your meals right is a daily struggle, try pre-preparing them at the start of the week. If time and money are your biggest issues there are still no excuses for compromising on your health. These days there are health services like JUS available. JUS is a new gourmet frozen food company that alleviates your time and guilty conscience. These meals are convenient and delicious health meals options which cater specifically for the majority of special dietary needs including gluten and lactose free, low fat, low GI, low sodium and lower carbohydrate options. These meals are of the highest restaurant quality, are nutritious and, above all, tasty plus they come with full nutritional endorsement by the dietitians at Tree of Life Nutrition.
Desi Carlos is a registered dietitian at the Tree of Life Nutrition. A visit to one of her colleagues will enable you to learn how to enjoy food while maintaining a healthy weight and preventing (or controlling) any health problems. They specialise in the needs of clients pre- and post retirement and aim to help them to achieve their health and nutrition goals while leading a happy and fulfilling life. Internet and phone consultations are available to those outside of Brisbane.
Article provided by The Retiree Magazine