Ageing is not a disease. Changes in our body, its physical function and performance will occur in all of us. While we cannot turn back the clock in terms of our chronological age, we can do much to reduce the risk of many health problems as a result of poor eating habits, a sedentary lifestyle and smoking. It is never too late to make some improvements to our lifestyle and the time to start is now.

As we enter our 30s and 40s and approach our 50s and 60s we start to notice changes in our body. Some changes, such as the onset of menopause for women in their 40s -50s, occurs regardless of their overall physical condition. It is at this time bone loss is accelerated, so women need to be prepared in order to prevent osteoporosis in later life. Men too can suffer from osteoporosis and they are most likely to develop an osteoporosis fracture in their 60s.

As we reach our 50s and 60s our muscle mass may decrease and our body fat increases 1 . Mild vitamin and mineral deficiencies are common in older people and these have been associated with an increasing propensity for developing infections, bruising, stroke and some cancers.

At any time in our life, reduced physical activity leads to a lower metabolic rate that requires less food be eaten to maintain the same body weight. In order to maintain a healthy body weight, keep physically active. Try activities such as walking, dancing, swimming and especially those activities that build muscle strength and continue to enjoy eating.

It is important to consult your doctor before embarking on a new physical fitness and diet regime.

Food is more than a source of energy; it can contribute to our long-term health. By considering the following guidelines in your food choices you will be able to get more out of life:

Plant foods are known to provide a range of nutrients that are needed for good health. Attention is focussing on the possible protective effects of plant foods against certain diseases. These natural protective substances are known as phytochemicals. Phytochemicals provide colours, flavours and natural protection against diseases in plants. Did you know that an orange contains over 170 known types of phytochemicals?

Studies have shown that people who consumed diets high in fruits and vegetables showed a reduced risk of cancer, heart disease and diabetes Type 2, when compared to those consuming lower quantities.

The table below lists three types of phytochemicals that can be found in a variety of plant foods:

While consuming phytochemical-rich foods can offer protection from various diseases, we should aim to increase our consumption of nutrients such as calcium, folate, vitamins B6/B12 and zinc as we approach middle age in order to attain good overall health. By doing so we can help prevent disease and illness in the short term and continue to be an active and vital member of our community.

The inclusion of phytochemical-rich foods into your diet and other nutrient rich foods need not be complicated. In most cases, the inclusion of fruit and vegetables is all that it takes. The key to success is moderation and balance. Be adventurous and try new foods and combinations at every opportunity.