Healthy Nutrition for Healthy Ageing

Ageing is an inevitable and constant process that we all have to go through. While getting older brings wisdom, maturity, and experience, it can also increase the risk of developing health problems. Further concerns also arise when a significant portion of a population is ageing. This is a predicament Malaysia is facing, as we are fast becoming an ageing nation. In fact, it is estimated that 15% of Malaysia’s total population will be more than 60 years old by 2040. As of 2022, around 7.3% of the population are aged above 65 years old. As such, it is important to start thinking about healthy ageing early, to ensure wellbeing and comfort throughout one’s golden years. 

Nutrition: A Critical Contributor to Healthy Ageing

The role of nutrition is pivotal in the journey towards well-being. Malnutrition is a particular concern for seniors, which can subsequently lead to weakened bones, susceptibility to infections, and slower recovery. Optimal nutrition not only helps to combat these challenges but also effectively manages the impact of chronic conditions. On this note, the 2020 Herbalife Nutrition APAC Healthy Aging Survey reported that 44% of Malaysian respondents were confident in their ability to age healthily, while 88% asserted that they have already taken proactive steps towards achieving this aspiration. This is indeed encouraging and this momentum must be built on for more Malaysians to proactively adopt better nutritional habits.

Balance, Moderation, and Variety 

The body requires a variety of different nutrients to optimally function. This should be reflected in our dietary intake by using the quarter-quarter-half concept and combining different food groups to help offer a balance of nutrients. A variety of nutrient-rich choices can help infuse your diet with essential fibre, vital vitamins, and potent antioxidants, building a good defence against age-related concerns.

• Grains: Opt for nutrient-rich whole grains like brown rice and oats.
  
• High-Quality Protein: Maintain muscle mass and strength through lean meats, fish, eggs, milk and tofu.
• Fruits and Vegetables: Incorporate fresh fruits and vegetables in a variety of colours, such as green leafy vegetables, tomatoes, aubergines and pineapple.
• Milk and Dairy: Fortify bone health with calcium-rich options.
• Legumes, Nuts, and Seeds: Elevate your well-being with protein-packed sources and healthy fats.

Utilising the Power of Antioxidants

Research about ageing suggests that the damage our cells and tissues experience from oxygen-derived free radicals builds up over time, contributing to the ageing process. To help mitigate this, antioxidants are believed to reduce free radical damage, thereby potentially reducing the rate of ageing. Therefore, it is important to consume a variety of foods rich in antioxidants. A strong antioxidant is alpha-lipoic acid, which is naturally found in foods we eat and our bodies. Research has shown that alpha-lipoic acid has the potential to counteract the development of age-related diseases by reducing free radical damage to our cells, and may also have positive effects on cardiovascular function and managing metabolic syndrome.

Adopting Better Nutritional Habits As We Age

As we age, our bodies’ nutritional requirements also change. Hence, it is vital to adopt nutritional habits that best suit our evolving dietary needs.

• We tend to become relatively less active as we get older and our metabolism slows down, meaning we require less calories. As such, we should reduce high-calorie foods that are low in nutrients, such as deep-fried foods and sweetened beverages. Prioritise nutrient-dense foods to fuel your body optimally.
• Manage sodium intake and reduce salt when cooking. Excessive consumption of high-sodium foods such as processed meats, street foods, and sauces. can increase the risk of hypertension and other non-communicable diseases (NCDs).
• Water is essential for many bodily functions. As we age, our thirst levels drop and our body composition changes. Stay hydrated by aiming for eight glasses of water daily.
• Maintain a healthy body weight through regular physical activity. Just 30 minutes of daily exercise preserves daily functioning and overall well-being.
• Be informed about supplements. As we age, we may require an increased intake of certain vitamins and minerals. Seek advice from a medical professional on supplements that align with your unique needs.

Ageing is unavoidable and everyone will be subjected to the same process. As Malaysia moves towards becoming an ageing population, it is important that we take the initiative as individuals to secure our future health. Regardless of your current age, it is important to work towards healthy ageing by starting early. By making changes in our productive years, be it through small steps or significant changes, we can all work towards a healthy future!

For media enquiries, please contact:

Subashni Sundarasan
Corporate Communications and Public Affairs
Herbalife Malaysia
012 338 3021
subashnis@herbalife.com

Kanessha Ramakrishnan
acorn communications sdn. bhd.
018 961 1005
kanessha@acornco.com.my