Delhi-based nutritionist Sonia Narang talks about how holistic health is an integral part of wellness, especially for seniors.
What does holistic health mean for a senior citizen?
Getting healthy means achieving the best and highest version of you. And holistic health would mean integrating all aspects of your life into a unit i.e. caring for the whole self. For seniors, besides good health, it includes social interactions, cognition, participation in various activities, eating and sleeping properly. The holistic approach delivers a more fulfilling, loving and affirmative sense of well-being to seniors.
What are the small ways in which a person can adopt a holistic lifestyle?
The following are some of the ways to lead a holistic lifestyle:
- Adopt a pet. Pet ownership improves quality of life.
- Regular body and head massage.
- Good social connections to increase longevity.
- Spending quality time with children or young people.
- Engage in music therapy.
- Spend time with like-minded people. The happier you are, the healthier you will be in life
How can seniors boost their immunity?
There are several ways to improve immunity. First and foremost, is to eat a healthy diet. One that is rich in vitamins, antioxidants and Omega-3 fatty acids. Stay active as regular physical activity strengthens the bones and immune system and lifts mood. Opt for multivitamins if you are not getting enough nutrient absorption. Lower your stress levels, engage in activities that you find enjoyable, get plenty of sleep, maintain a healthy weight and spend time outdoors. Get plenty of sun and opt for a seasonal flu vaccination. Also, quit smoking and alcohol.
What nutritional guidelines should people above 60 follow?
Eat foods that give you nutrients without extra calories. Include different and bright coloured fruits and vegetables in your diet. Add whole grains like oatmeal, whole wheat bread, brown rice, jowar, bajra, and ragi to your diet. Opt for fat-free or low fat milk and dairy products. Try to have seafood, lean meat, poultry and eggs at least once a week. Eat more beans, nuts and seeds. Adopt oil rotation in your cooking – alternate between olive oil, mustard oil, coconut oil and desi ghee. Avoid sodas, pick foods that are low in cholesterol and fat, drink plenty of fluids and be physically active.
How can a nutritionist help a person with a lifestyle disorder in making the right dietary choices?
Nutritionists create customised meal plans that meet your budget and food preferences. They help you with a range of medical nutrition therapies. A nutritionist works on a plan that provides complete nutrition while keeping in mind the current health status, likes and dislikes with respect to food choices, offers variety of alternatives and plans a menu keeping nutritional goals in mind. A professional can help remind you to incorporate seasonal fruits and vegetables, which are local and nutrient dense, and offers healthy choices of cooking. A nutritionist can also become a friend to the senior and be gentle and empathetic towards them and their way of living.