Retiree Lyf: Let's Talk Senior Health, potpourri of practical health tips, dark leafy greens, water, fiber, constipation woes

 

Retiree Lyf🌿🌿🌿: Let's Talk 

Senior Health 👴👵💕💪🙆-

a potpourri of practical health tips,

dark leafy greens, water,🌽🍅

🍆🍉🍋🍍fiber, constipation

woes

Through the years I have compiled

 very essential info on health 

on a little notebook. Now, I felt

the need to share them and may they

 be of use to you somehow. My

go-to doctors through

their channels are:

1. Dr. Eric Berg

2. Dr. Willie Ong

3. Respiratory Therapy Zone

Most common ailments that we are

 having these days are mostly

caused by the way we eat and

our habits. A lifestyle change is

a need then. 

Lifestyle Change:

1. Losing weight

2. Avoiding sugar

3. Avoiding alcohol

Here are some useful health tips:

📌 Sugar should not be included in a 

healthy diet.

📌 Excess sugar and salt leads to 

inflammation. Inflammation  is the

start of a sickness.

📌Drink water for brain health, 

counter dehydration and increase

blood volume.

📌 An ideal diet for seniors include

eating whole food or living food

as opposed to canned, preserved

foods. By living food, they are plant-

based foods that include vegetables,

whole grains. When fruits and

vegetables are of different colors,

they are rich in antioxidants.

- antioxidants are substances that

protects cells from damage.

📌 Fiber consumption or eating fiber-

rich foods like apples, legumes(sweet

potatoes, bananas, carrots) removes

cholesterol from your body.

📌Healthy way of cooking food is

through boiling(tuwaon) and broiling

(sugbaon). 

📌Best exercise is walking 5x a week

for 1 hour.

📌Eat vegetables and fruits raw like

pepino/cucumber instead of making

them into a shake, fiber content is

lost though it is easier to drink.

📌Lemon water or kalamansi/lime juice

is good, so do drinking tea/tsaa.

📌Eating too much beef & pork over-

works the kidneys.

📌Give children popcorn or gulaman

rather than junkfoods.

📌Instead of patis/soy sauce, use

vinegar, lime/kalamansi, garlic, 

onion, ginger to taste.

📌 Home-cooked meals are safer 

than always eating out.

📌All carbohydrates will turn to

sugar except fiber foods. In the dialect,

manilhig sa tiyan ang fiber foods.

📌Avoid MSG or monosodium 

glutamate commonly called 

vetsin/magic sarap, etc.

Replace with pepper and other spices.

📌 Salt is needed for nerve and 

muscle function and blood pressure 

regulation;

however, too much salt/sodium 

causes high blood pressure, kidney 

problems, low bone density, 

inflammation and 

fluid retention. It is released through

sweat and urine. Use only unrefined

sea salt or rock salt.

📌 Sugar if excessively taken may 

cause tooth decay and inflammation 

and gives the immune system a hard 

time.

📌Vegetables has lots of potassium.

📌These can mess up your kidneys:

- too much protein

- MSG

- sugar (junkfood)

- sodium (salt)

- too little vegetables

📌Kidneys are detoxifiers and filters

our blood. 

 Benefits of Sayote

1.helps lower high blood pressure

2. great source of energy - contains

potassium

3. helps lower cholesterol levels

4. helps treat kidney stones

5. helps prevent anemia

6. helps lose weight - no cholesterol

7. helps prevent constipation - lots

of fiber

8. helps prevent heart disease

9. helps prevent premature aging

Benefits of Moringa (malunggay)

1. It contains all essential amino acids

 - amino acids are referred to as 

building blocks of protein that play 

many critical roles in your body like 

building proteins and hormones

2. It has 7x Potassium in bananas

3. It has 2x Protein in milk

4. It has 4x Calcium in milk

5. It has 7x Vit. C in oranges

6. It has 25x Iron in spinach

7. It has 36x Magnesium in eggs

8. It has 50x Vit. B3 in peanuts

9. It has 56x Vit. B2 in bananas

How to Boost Your Immune System 

so you won't get sick easily

1. Feed your immune system, eat

- antioxidant rich foods (fresh fruits, 

vegetables rich in Vit. C and beta 

carotene)

- dark leafy greens, gut 

friendly,fiber- rich vegetables like 

cabbage)

- minerals zinc and selenium in nuts,

seeds, shellfish meats

- superfoods: green tea and turmeric

2. Get some sun

- 10 to 15 minutes a day for Vit. D

3. Focus on sleeping

- having no sleep causes 

inflammation and infection

4. Double down on stress 

management

- manage stress through breathing

exercises, use pursed lip breathing

technique

Best Low-Sugar Fruits for Snacking

* eat whole fruit instead of drinking 

its juice if you can

1. Avocado - sugar free and has 

healthy fats

2. Oranges - 14 grams per fruit, high 

in Vit. C

-helps the body absorb iron

- can boost immune system

3. Asian pears - mostly water

4. Lime (Kalamansi, Lemonsito)

- perfect to add to water

- citrus fruit loaded with Vit. C

- reduce risk of stroke and heart

disease

5 Cucumbers (Pepino)

- contains potassium, magnesium,

Vit. K for cardiovascular system

Best Fruits to Boost Immunity

1. pineapple - has soluble and 

insoluble fiber

2. watermelon - prevent kidney disorders, high blood pressure, 

prevents cancer, diabetes

3. orange -reduce signs of aging, boost

cellular repair

4. lemon - has Vit. C, B6, A, E, folate,

niacin, thiamine and riboflavin

5. apple - improve digestion, prevent

stomach disorders, gallstones, 

constipation, liver disorders

6. kiwi - antioxidant

Difficult to Digest, May Cause 

Constipation

* Constipation is common among the

elderly. It is the difficulty of moving

bowels that may cause discomfort

and leads to sickness.

1. fastfood

2. red meat

3. energy drinks, coffee

4. unripe bananas

5. alcohol

6. milk and cheese

7. ice cream

8. chips, cookies

9. chocolate

10. white bread, black tea, bananas

Causes of Constipation

1. having a low fiber diet

2. inadequate fluid intake

3. poor toilet habits - not going to the

toilet when you need to

4. not enough exercise

5. pregnancy

6. side effects of some medication

7. old age

How to Treat Constipation

1. eat less - huwag sobrang busog

2. exercise more, move about

3. choose healthier foods safer

for the body - papaya, pears, 

watermelon,

eat green leafy vgetables, pechay,

carrots

4. drink lots of water

* Normal Bowel Movement is everyday.

* Do not use laxatives always because

it is habit forming. 

* Older people usually constipate.

* Constipation is potentially 

harmful for people with heart 

disease that

may result to heart attack.

9 Foods for Longevity

1. Avocado

2. Beans

3. Garlic

4. Potatoes

5. Olive Oil

6. Salmon

7. Sourdough Bread

8. Tomatoes

9. Red Wine

Tips from a 91 year-old Japanese

1. be independent - carry your own 

stuff

2. plan ahead

3. no stress

4. serve society, share with others

5. find a role model

6. do not worry too much

7. do not be crazy about money

8. forget bout pain, try music, arts, 

DIY, caring for animals

9. energy comes from feeling good

additional....

* stay physically active - walking,

gardening, exercise

* eat wisely - 80% lang busog, eat

plant-based foods, more vegetables

and water, mas mahaba ang buhay

kung payat

* outlook in life - stay calm, slow 

down, relax

* take maintenance medicines

* make home safe - keep toilet

dry

* stop anger - be happy

* stop insomnia - try your best to

sleep early

* don't go out at night too late.

Happy to have shared these with you.

With much hope and prayer that we

live our lives in accordance to God's

will in love. 💕 

/EAB💗