Healthy Lifestyle

Keep joints mobile

The source of the healing power of evening primrose oil is its constituent omega-6 essential fatty acid GLA (gamma-linoleic acid), which the body converts into inflammation-controlling prostaglandins. The body converts dietary fat into GLA less efficiently as we age, making supplements popular. Taking evening primrose oil can lessen joint pain and swelling in rheumatoid arthritis, has the added advantage of keeping skin, hair, and nails looking youthful and may be useful in keeping memory strong by boosting the transmission of nerve impulses. Take 1,000 mg with food up to three times a day.

Build bones

Vital for energy production, metabolism, digestion, and bone health, calcium-rich food and supplements reduce risk of bone loss and fracture, lower blood pressure, and keep the heart and blood vessels healthy. Calcium also protects against colon cancer, insomnia, and migraines. Food sources include dairy foods, oily fish (eat the bones), eggs, nuts, sunflower and sesame seeds, dried figs, and green leafy vegetables. Organic food has more calcium. Soak up the sun for 15 minutes daily to generate vitamin D, which is essential for calcium uptake, as is magnesium, available from nuts, whole grains, and yeast extract. To ensure your intake is high enough, take 1,000 mg calcium a day to age 50, 1,200 mg if you are over 50.

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Eating meditation

Don’t miss out on the spirit refuelling possibilities of eating with all your senses engaged. Before sitting down to eat, make sure you are hungry. Sit upright, close your eyes, and focus within. Open your eyes and look at your plate, as if for the first time: examine the blend of colors and textures, steam rising or beads of oil. When other thoughts arise, let them pass; bring your awareness back to the food in front of you.

As you cut and spear, appreciate the textures: crisp, tender, oozing. Close your eyes, place a morsel in your mouth and feel the sensations as flavors activate taste buds on various parts of your tongue. After finishing, sit in silence briefly and concentrate on your digestion. Visualize food circulating through your body systems and being transformed into energy.

Why breakfast matters

Kick-start the day with a good portion of the nutrients your body needs — without fuel body and mind won’t cope with all your demands. Choose foods that offer a sustained energy boost: oatmeal, homemade muesli, Whole meal toast, eggs, yogurt with fruit, nuts, and seeds.

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Support the heart

Co-enzyme Q10 keeps all parts of the body working well, and is essential for generating energy and for muscle function and stamina, but it declines in the body and is less easily absorbed after our 20s. An antioxidant, it may help treat heart disease and lower high blood pressure, and seems to have an anticancer action. It is also prescribed to prevent age-related memory loss and boost immunity. Food sources include sardines, peanuts, and spinach, or take 50 mg daily with food (consult your doctor if taking heart or blood-pressure medication).

GREEN

Go green

A potent antioxidant, green tea has been found in studies to boost longevity and the immune system, cut risk of heart disease and reduce inflammation. Antibacterial and antiviral, it also helps stimulate the burning of calories according to researchers at the University of Geneva. Drinking more than two cups a day keeps mind and memory sharp with age. Japanese women who drink green tea also have lower risk.

• Nettle tea helps maintain strong bones and is an antioxidant.

• Lemon balm tea refreshes in summer heat and stimulates brain and memory.

• Ginger tea gives instant zing and keeps joints mobile and circulation moving. Grate 1 in (2.5 cm) fresh ginger into a cup, pour over boiling water and steep for 10 minutes; sweeten with honey.