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HOW TO DIE YOUNG? - II (March, 2003)

How to die young … but (Part II)

The importance of maintaining ideal body weight as a basis of remaining “young” till death late in life was explained in the last letter. Two important methods of achieving this weight goal are Diet and Exercise.

Diet guidelines:
The food you take gets digested and absorbed into our system. This is either burnt, releasing energy or if energy requirements are less, it is stored in the body. Energy is needed even at rest for various machines in the body and repair for normal wear and tear. It is also needed for various activities, physical and mental. Physical activities and exercises and workouts consume energy derived from our food intake. If there is a good balance between food intake and energy consumption over a period of time, body weight will be more or less constant. But if food intake is relatively more or energy released is less you will tend to gain weight.

If you suffer from any specific ailment like Diabetes or Blood Pressure, you will be asked to be on some specific diet restrictions. Otherwise all you have to do is watch your weight once a month and fine-tune whatever diet you are regularly taking.

General guidelines for the seniors would be:

  • Avoid too much of fat, oil, butter, ghee, fried items, mutton, yellow of eggs etc.
  • Incorporate large intake of fresh vegetables and fruits with plenty of fibres, less of calorie value, preferably deeply coloured items, which are rich in micronutrients.
  • Milk and milk products in sufficient quantity, particularly in veggies.
  • Vegetarianism is possibly better than non-vegetarianism; however, if you are a non-vegetarian, restrict meat and other fat rich items. And fibre rich greens should always be combined regularly.
  • Meals at regular times, avoiding too much coffee & tea and either no alcohol or in moderation only.

Guidelines for Physical Work and exercise:
Unless handicapped by heart or lung disease restricting your movement, be on the move whenever and wherever possible. IN ADDITION, you should plan a lifestyle incorporating 30 to 45 minutes of aerobic and some little muscle building exercises too. Depending on your level of comfort, circumstances and opportunities you may do anyone of the following almost daily. It could be brisk walking, treadmill, swimming, game of tennis or jogging. Of the time allotted, you may do some deep breathing (pranayama), yogic postures and some muscle strengthening activity too.

If you have any medical disease, exercise should be done only as per your doctor’s instructions. Those having chronic nagging problems like joint pains, spondylitis etc would benefit by specially designed muscle strengthening programmes during the exercise period.

Summary of guidelines – things to do:

  • Record your weight monthly and maintain ideal range for your age and sex.
  • Always eat at fixed times; never over eat and no FULL stomach!
  • Make your food Colourful and from variety of sources to make it rich in micronutrients.
  • Set up a regular life style of physical activity and exercise regime, which you find convenient, comfortable and even enjoyable.

AND Finally, nothing comes easy in life; it is for you to do your own bit and contribution for your own health!

Dr. M.Mohan Rao, MBBS,MS,FICS,MCH,

M.D. & Chief Surgeon, Dr. U Mohan Rau Memorial Hospital.
E-mail: mmr@mohanraohospital.com



 





 

  

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