For most of us, weekends are structured around a braai with friends and family; week days are long and exhausting and nights are short with interrupted sleep. Someone once said, “Act yourself in a new way of thinking”.
In the American Journal of Clinical Nutrition, research has shown that centuries ago the diet composition of humans comprised of lots of fibre (70-100g daily), only 3% of energy was from protein, potassium intake was easily 7000mg/d and sodium intake was less than 800mg/d. Now, in modern times our current fibre intake reach only 20g per day and our diets consists mainly of protein and starch. Processed foods contribute to exorbitant amounts of sodium (easily 2400mg/d) and because of low fruit and vegetable intake, our potassium intake is as low as 2700mg/d.
The problem with this westernized diet of low fibre and potassium, high protein, energy, sodium and refined starches is it all contribute to weight gain, heart disease, type 2 diabetes and cancer.
The socio demographic and lifestyle statistics of the oldest old people (>80years) living on the island of Ikaria in Greece has indicated that modifiable risk factors such as physical activity, diet, smoking cessation and mid-day naps, might depict the “secrets of long-livers”. Dan Buettner writes in his book, “Blue Zones” that most people living in the Blue Zones enjoy physical activity incorporated naturally into their daily lives (like gardening or walking); have a sense of purpose (like caring for grandchildren or civic volunteering); have low stress levels and a slower pace of life; strong family and community connections; and follow a diet characterized by moderate caloric intake, mostly from plant sources.
So, in short, how do we set the stage for health and vitality?
- Eat together as a family: Do not sit in front of the TV or screens while eating. Aim to sit around the dinner table for at least 5 meals per week.
- Do physical activity on a daily basis. Aim to incorporate activity naturally by walking to school or work, parking your car farther away, climbing the stairs instead of taking the elevator
- Sleep better! Take lunch time naps where possible, and aim to sleep ±8 hours at night. Do not watch TV or screens before bed time.
- Buy more fresh foods that is grown locally and in season. Where possible buy organic fruit and vegetables and free-range poultry and meat.
- Aim to eat fish twice to three times per week: Salmon, trout, herring, mackerel, pilchards, sardines can contribute your Omega 3 requirements which is needed for brain and heart health.
- Plan your meals around vegetables, salads and fruit.
- Decrease your meat intake by having a meatless day once a week and by replacing meat with poultry and fish.
- Snack on healthy fruit and vegetables regularly instead of sweet, chocolates or chips.
- Drink water abundantly!
- When using fat, rather use extra-virgin olive oil and avoid deep fat fried foods.
Have a look at the Mediterranean diet which can help achieve these goals:
