In a new study using AI and machine learning, EPFL researchers have found that it’s not only what we eat, but how consistently we eat it that plays a crucial role in gut health
The gut microbiota is the community of microorganisms, including bacteria, viruses, fungi and other microbes, that lives in our digestive systems—some of these microbes are helpful and others can be harmful.

Many previous studies have shown that what we eat has an impact on our gut microbiota. Healthy diets rich in fruit, vegetables, fiber and nuts are strongly associated with increased microbial diversity and better stomach health.

But now, for the first time, EPFL research has shown that the regularity with which we eat a healthy diet is just as important for gut health as the amount of what we consume.

The importance of nutritional quality and regularity

In a new paper, just published in the journal Nature Communications, researchers in EPFL’s Digital Epidemiology Laboratory, part of both the Schools of Computer and Communication and Life Sciences, confirmed earlier research that certain types of foods, such as fruit and vegetables, contribute to a more diverse gut microbiota. Working with colleagues at the University of California, San Diego, they also made several striking new discoveries.

First, they found that it’s not just the consumption of fruit, vegetables and grains that create a healthy gut microbiota, but whether you eat them regularly or not. While there’s always been a hunch that it’s important to eat good food regularly, encouraged by campaigns such as ‘five fruits and vegetables a day,” it has always been just that—a hunch.

“This research clearly shows that you cannot binge on vegetables on your healthy day and then eat in an unhealthy way for the rest of the week or month,” said Associate Professor Marcel Salathé, head of the Digital Epidemiology Lab and co-director of the EPFL AI Center.

“In fact, our study suggests that irregular consumption of healthy foods undoes many of their beneficial effects on the gut microbiota. This is a real incentive for future studies to not just look at what people are eating but the patterns of what they are eating over time.”

Predicting diet from the microbiome

Second, the team was also able to show that a person’s gut bacteria and what they eat can predict each other with up to 85% accuracy. With just a simple stool sample—an increasingly common component of medical research—advanced machine learning techniques could predict a person’s diet using their microbiota and vice versa.

“For our collaborators in San Diego, who are some of the world’s leading experts in microbiome research, this was exciting,” explained Salathé. “Getting such data from a stool sample is relatively easy, but understanding someone’s diet is notoriously difficult, it’s data that’s been challenging to collect.”

The power of real-time data

The study was made possible by using detailed nutritional information from about 1000 participants who were part of the “Food & You” cohort.

High-resolution dietary data was collected via the AI-powered app MyFoodRepo, developed by the same EPFL lab, which allowed users to log their meals in real time by snapping photos or scanning barcodes. The app’s AI then analyzed these entries for nutritional content, later verified by human reviewers.

“Historically, nutrition research has relied on food frequency questionnaires and 24-hour dietary recalls. In theory, you could ask somebody to write down everything they eat but in practice it’s just not done because it’s borderline impossible. Now, the AI is so good that we can do this data collection at a large scale,” said Rohan Singh, a Doctoral Assistant in the Digital Epidemiology Lab and lead author of the paper.

“Our study has been particularly interesting because when you look at lifestyle-oriented gastrointestinal disorders, they often develop gradually. Since nutrition is one of the big contributors to these diseases, analyses like ours may be able to assess what can be improved in a person’s diet. AI can then help nudge people to adjust their food intake accordingly,” he continued.

Looking ahead

Salathé believes the study’s findings suggest that current dietary guidelines may need to be updated to emphasize not just the types and quantities of food, but the regularity of healthy eating behaviors.

And, while this research project has ended, the MyFoodRepo app continues to be used by the Digital Epidemiology Lab team for other research. They are currently involved in a pilot project on nutrition and cognitive performance, studying potential links between the two.

Also, through the use of barcoded food data from the Food & You study, the researchers are investigating the link between food additives, like emulsifiers, found in ultra-processed foods, and the gut microbiota.

“There’s a strong hypothesis that some of these additives really may negatively impact your microbiota, and we have some early indications that this could indeed be the case. We’re still in the analysis stage but we are quite excited about early results,” said Salathé.

More generally, they are gratified that the MyFoodRepo app is now opening the door to important nutrition studies globally.

“From the outset, we knew we needed something extremely consumer-friendly and easy to use, while still providing the data that we needed. We built it to serve our own research needs, but also in a way which others would find useful—and it’s now being used in many other nutrition studies globally,” Salathé concluded.

More information: Rohan Singh et al, Temporal nutrition analysis associates dietary regularity and quality with gut microbiome diversity: insights from the Food & You digital cohort, Nature Communications (2025). DOI: 10.1038/s41467-025-63799-z

Visit my Blog for more articles about nutrition and weight-loss:
https://nutrobalance2.net

A long-awaited expert update on the dietary changes needed to support both human and planetary health comes out clearly in favour of a plant-based approach.

The EAT-Lancet Commission says a shift towards its planetary health diet, released last week, could prevent 40,000 early deaths a day across the world and cut agricultural methane emissions by 15% by 2050.

The diet promotes more vegetables, fruits, whole grains, legumes and nuts, with only modest amounts of meat, fish, poultry and dairy.

If you imagine a plate, half would be filled with vegetables and fruit (with more vegetables than fruit). Most of the remaining half would be whole grains and plant proteins. There’s room for small amounts of animal products and healthy fats, but very little added sugar. Notably, butter doesn’t get a mention.

The most contentious aspect is the commission’s recommendation on meat: just 14 grams per day of red meat and 29 grams per day of poultry – that’s roughly one small steak, one lamb chop, or two chicken drumsticks per week.

New Zealand’s traditional diet is a long way off this recommendation. But my recent study of teenage girls across the country suggests a shift is underway, with most embracing a predominantly plant-based diet.

Bottom of Form

How we know what’s best to eat

Many factors influence food choices – hunger, emotions, health, culture, media, taste, habits and family traditions.

Evidence-based dietary guidance, such as national food and nutrition guidelines, also plays a role.

In New Zealand, people may be familiar with the “5+ a day” message promoting fruit and vegetable consumption. That recommendation has since shifted to “7+ a day” as new evidence has emerged.

Over the past decade, nutritional guidelines have increasingly incorporated environmental sustainability, acknowledging that around 30% of global emissions come from growing, processing and transporting food.

The EAT-Lancet Commission took this sustainability focus further in its first release of the planetary health diet in 2019. It argued that by changing what we eat, reducing food waste and improving food production systems, we could feed a growing global population while minimising environmental damage.

Less meat is a win-win

This approach is a significant departure from traditional diets in Aotearoa New Zealand. The British-influenced “meat and three veg” (often with potatoes as one of the vegetables) and the Māori hāngi of pork, seafood, kumara and local greens don’t align neatly with the EAT-Lancet recommendations.

One criticism of the original report was its limited consideration of indigenous food systems. In my view, the minimal inclusion of starchy vegetables such as potatoes, cassava, kumara, maize and millet is hard to justify. These are staple foods – affordable, widely available and important sources of energy for many communities.

But most New Zealand adults consume nearly twice the recommended amount of protein. Reducing meat is therefore unlikely to lead to inadequate protein intakes.

Currently, about 40% of New Zealanders’ protein comes from animal sources (meat, dairy, fish). The remaining 60% comes from plants.

The belief that only animal proteins are of high quality – due to their amino acid profile and digestibility – is outdated. It’s a common misconception that some amino acid are only available through meat. Plants contain all essential amino acids, albeit in varying proportions.

For most adults, a diet with smaller amounts of meat would be a win-win: better for their health and better for the planet.

So, should New Zealand embrace the planetary health diet?

In many ways, we already are. My study of teenage girls found those following an omnivorous diet got 69% of their energy from plant-based foods (ranging from 43% to 92%), while vegetarians averaged 83% (ranging from 51% to 100%).

However, New Zealanders still consume more saturated fat than recommended and not enough dietary fibre. Shifting further toward the planetary health diet could help address these imbalances and reduce the risk of premature death from heart disease and cancer, our leading causes of mortality.

A diet for people and the planet

Perhaps unsurprisingly, the meat industry has been pushing back against the commission’s recommendations ever since the first release of the planetary health diet.

A recent report published by the Changing Markets Foundation identifies a network of influential pro-meat voices in industry, academia and governments actively working to discredit the commission’s findings.

Some nutrition academics have raised concerns about the relatively low quantity of meat and fish. Some experts argue the low amount of meat may not meet the nutritional needs of certain groups such as pregnant women and young children, who would benefit from the iron and zinc found in red meat because it is easier to absorb than from vegetable sources.

Adding to the complexity is the global obsession with protein – often associated with meat. While fat and carbohydrates have been vilified, protein enjoys a nutritional halo.

The updated guidelines place greater emphasis on environmental sustainability and, importantly, acknowledge the need to respect and empower diverse food cultures and uphold the universal human right to food.

As we face the twin challenges of climate change and rising rates of diet-related disease, I argue the planetary health diet offers a recipe for a healthier, more sustainable future.

It’s not about eliminating entire food groups or enforcing a one-size-fits-all approach. Rather, it’s about making thoughtful, evidence-based choices that nourish both people and the planet.

NEW DELHI: Natural farming is class and caste specific, with no substantial benefits in terms of monetary gain or dietary diversity compared to conventional farming.

Practitioners of natural farming tend to be more educated, from the upper caste and older in age-group than conventional farmers.

A recent study conducted in Himachal Pradesh, Rajasthan, Andhra Pradesh, West Bengal and Jharkhand has brought out startling facts of social structure about natural farming which may interest policymakers and practitioners.

However, the separation line between the two practices is more blurred than clear.

The study ‘Impact of Natural Farming on Nutrition’ was carried out by the School of Agriculture and Rural Development at the Ramakrishna Mission Vivekananda Educational and Research Institute (RKMVERI) to assess the impact of natural farming on nutrition and to contribute to broader discussions on the topic.

It found that households practicing natural farming exhibit a self-reliant food system where food availability is higher than in conventional farming households.

The report indicated that natural farming practices help ensure food security and reduce market dependencies, in contrast to conventional farming households that rely more on market availability for their food.

The analysis of samples from the five states indicated that natural farming is more common among older and more experienced farmers. It found 38.67 per cent of respondents in 46–61 age group and 18.67 per cent over 62 years practising natural farming.

In contrast, conventional farming is predominantly by younger individuals, with 48 per cent of respondents aged 30–45. Additionally, natural farming is more male-dominated than conventional farming.

Another noteworthy finding is that natural farming is more prevalent among the upper caste or general category and scheduled tribes, while it is less popular among scheduled castes (SC) and other backward classes (OBC).

Conversely, conventional farming is more popular among OBC and SC communities. “We realised that in many parts of the country, the ST population unknowingly practices natural farming using non-chemical inputs as part of their traditional practices. That’s why their numbers are higher,” said Anshuman Das, lead expert in Agroecology and Food Systems at Welthungerhilfe, a German non-profit organisation.

The study also revealed that natural farming practitioners possess higher levels of formal education compared to conventional farmers, suggesting that education plays a significant role in the adoption of natural farming practices.

The livestock profile shows natural farming households maintain a variety of animals, including cattle, buffaloes, goats, hens, and ducks, with variations in numbers across different states.

There were no significant differences in income levels between natural farming and conventional farming households across any state. In HP, conventional farming households reported a marginally higher average income of ₹2,53,600 compared to ₹2,52,453 for natural farming households. In Rajasthan and Andhra Pradesh, natural farming households had lower average incomes of ₹1,49,533 and ₹98,093 respectively, compared to conventional farming incomes of ₹1,60,500 and ₹1,13,600.

Both natural and conventional farming households in West Bengal and Jharkhand showed similar income levels. However, the study highlighted an important distinction.

Conventional farming households tend to rely on alternative income sources outside of agriculture, such as government or private sector jobs, while natural farming households primarily depend on agriculture as their main source of income across all states.

“There is no black-and-white scenario when comparing natural farming and conventional farming. The line between both practices is blurred, and there is a need for deeper investigation,” noted Das, who was also part of the study in a few states.

For instance, against the assumption that natural farming may yield lower income, the study clearly demonstrates that there are no statistical differences in income levels between natural farming and conventional farming in any state.

The study also showed that practitioners of natural farming employ good management practices, placing a greater emphasis on sustainable practices like green manuring and the application of organic liquid manure.

However, some of the good sustainable practices were also found adopted by conventional farming households such as adoption of zero tillage, minimum tillage, green manuring, vermicomposting and bio-fertiliser application.

Meanwhile, there was no significant difference in dietary diversity between conventional and natural farming household members. This indicates that both groups consume similar foods. However, the study noted that conventional farming households have slightly higher dietary diversity due to their reliance on the market.

The relationship between obesity and Type 2 diabetes has long been recognized. Yet until recently, weight management was often treated as secondary to glycemic control. Today, that dynamic is changing rapidly. With the introduction of new therapies such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), weight reduction and blood glucose control are being addressed together. These powerful medications are rewriting the playbook on how clinicians approach both conditions. As a result, weight loss and diabetes management are no longer separate priorities but deeply interconnected goals that are changing the standard of care.

Table of Contents

• The Link Between Obesity and Diabetes: Why Weight Matters
• GLP-1 and Dual Agonists: New Drugs Redefining Treatment
• Clinical Benefits Beyond Glucose Control
• Barriers, Access, and the Future of Care Integration
• Conclusion
• FAQs

The Link Between Obesity and Diabetes: Why Weight Matters

For decades, the cornerstone of Type 2 diabetes care focused almost exclusively on glycemic control. While weight management was recommended, it was often considered a supportive rather than central element. However, research consistently shows that excess weight is not only a risk factor for developing diabetes but also complicates disease progression, increases cardiovascular risk, and reduces treatment effectiveness.

The American Diabetes Association (ADA) now emphasizes weight management as a critical pillar of care. Patients with even modest weight loss—around 5-10% of body weight—show measurable improvements in insulin sensitivity, blood pressure, and lipid levels. In contrast, persistent obesity often accelerates complications such as cardiovascular disease and chronic kidney disease.

This recognition has shifted the paradigm. Today, physicians are encouraged to consider therapies that target both blood glucose and body weight. The result is a new standard where weight loss and diabetes management are addressed together, rather than separately. This shift also reflects broader efforts to improve long-term outcomes and reduce the burden of comorbidities.

GLP-1 and Dual Agonists: New Drugs Redefining Treatment

The most dramatic changes in recent years stem from a new class of medications. GLP-1 receptor agonists, such as semaglutide, and dual GIP/GLP-1 receptor agonists, such as tirzepatide, have demonstrated profound effects on both glucose control and weight reduction.

Semaglutide, marketed as Ozempic for diabetes and Wegovy for obesity, has been shown in large trials to reduce HbA1c levels while producing significant weight loss. Patients often lose between 10% and 15% of their body weight, far exceeding the results of older therapies. This dual benefit has made it a preferred choice for many clinicians managing patients with Type 2 diabetes and obesity.

Tirzepatide, marketed as Mounjaro for diabetes and Zepbound for obesity, has taken these outcomes even further. By activating both GLP-1 and GIP receptors, tirzepatide often produces superior reductions in A1C and body weight compared with semaglutide. In clinical trials, some patients lost more than 20% of their body weight, approaching outcomes seen with bariatric surgery.

These results are reshaping expectations of what diabetes medications can achieve. Instead of focusing only on glycemic control, clinicians can now prescribe therapies that address the root metabolic drivers of disease. In doing so, they are changing diabetes care from a reactive model into a more proactive, holistic strategy.

Clinical Benefits Beyond Glucose Control

The impact of these new therapies extends well beyond blood sugar reduction. Weight loss and diabetes management are linked not only to improved glycemic outcomes but also to broader metabolic benefits.

Cardiovascular protection is one of the most significant findings. GLP-1 receptor agonists such as semaglutide and dulaglutide (Trulicity) have demonstrated reductions in major adverse cardiovascular events, including heart attack and stroke. Tirzepatide is also being evaluated for similar benefits, and early results are promising.

Kidney health is another area of benefit. Patients treated with GLP-1 and dual agonists often experience slowed progression of chronic kidney disease, an outcome that further supports their integration into routine care.

Quality of life improvements are equally important. Patients who achieve weight loss often report increased energy, better mobility, and improved mental health. For many, these factors contribute to better adherence and long-term outcomes. In contrast with older therapies that often caused weight gain, the new drugs empower patients to feel more in control of their health.

The ripple effects of these benefits cannot be overstated. When patients lose weight, improve cardiovascular health, and maintain glucose control, healthcare systems also benefit through reduced hospitalizations, fewer complications, and lower overall costs. For more clinical insights, see Diabetes in Control Articles.

Barriers, Access, and the Future of Care Integration

Despite their promise, barriers remain. High costs and inconsistent insurance coverage limit access to these therapies. While semaglutide and tirzepatide are making headlines, many patients face prior authorization hurdles or out-of-pocket expenses that place them out of reach.

In addition, availability has been strained due to rising demand, particularly for semaglutide products. Supply shortages have forced some patients to switch treatments or reduce dosages, complicating continuity of care. These challenges highlight the need for policy solutions that improve access and affordability.

Adherence is another concern. Although most patients are motivated by the prospect of weight loss, side effects such as nausea and gastrointestinal discomfort may deter long-term use. Education and careful titration schedules can help, but clinicians must remain attentive to patient experiences.

Looking forward, integration of weight loss therapies into diabetes care will continue to expand. Clinical guidelines are increasingly recommending these agents earlier in the treatment pathway. As evidence accumulates, they may become first-line therapies for patients with both obesity and Type 2 diabetes.

Moreover, new formulations—including oral GLP-1 receptor agonists—are on the horizon. These may improve adherence by eliminating the need for injections. Digital health tools, continuous glucose monitoring, and AI-driven platforms will also support more personalized care, further aligning weight loss and diabetes management strategies. For resources on digital health solutions, see Healthcare.pro.

Conclusion

The standard of care in diabetes management is evolving rapidly. With new drugs such as semaglutide and tirzepatide, clinicians can now address weight loss and glycemic control simultaneously. This integration is not just a convenience but a critical advancement in reducing complications, improving patient outcomes, and redefining what success in diabetes care looks like.

As access improves and therapies become more widely adopted, weight loss and diabetes management will remain inseparable priorities. For clinicians, the task is to embrace these tools thoughtfully, balancing their potential with patient needs, affordability, and long-term sustainability.

Many people are in search for healthy living. But what are really the essentials for health and fitness? And how do you achieve good health and overall well-being?

When we have a closer look at the concept, it all boils down to the following four components,
which are crucial for healthy living:

1. Good nutrition
2. Regular exercise
3. A good night sleep
4. High-quality nutritional supplementation

Healthy living means: keeping a balanced, healthy diet
Avoid smoking and excessive use of alcohol and toxic chemicals.

If we choose to make good nutrition, including supplementation, and an active lifestyle a daily habit, we could add five to fifteen healthy years to our lives.

It has been said that we are what we eat, but a more accurate definition would be: we are what we can get out of our food. Because it’s the bioavailability of the nutrients we inject, and more importantly, the cell’s ability to absorb those nutrients, which are the crucial factors that determine a person’s health and well-being. These two are often overlooked facts. These are the keys to optimal nutrition.
That’s why most supplements miss the mark.  They simply do not address the cellular condition of the body. Even worse, many are in a form which are unacceptable to the cells themselves.

There is however, one remarkable exception to this depressing trend, and that are the supplements
manufactured by USANA Health Sciences.

When we age, we must eat well and adjust our eating habits.
As we get older, our needs for certain nutrients will change significantly.

To be healthy for life, it’s important to consume eight to ten servings of fruits and vegetables daily.
And many of these should be raw, because they contain those natural digestive enzymes.

The American diet lacks essential nutrients. A healthy diet must contain the right carbohydrates,
protein, fats, fatty acids, vitamins, minerals, and trace elements, according to your body type.

It’s a sad fact that about one third of American adults are overweight. But people can change that
by adapting a live style with the right diet. There are foods that raise metabolism and burn extra fat.

If you understand the damage caused by processed food, it will motivate you to change your diet,
if you are aiming for a high level of health and freedom from degenerative diseases.

It’s a tragic fact that most people these days only begin to take an intelligent look at their health
after they have lost it.

But the quality of our foods has depleted, due to modern farming techniques. For example, the use of hybrids.
Unfortunately, economics is the driving force behind the American agriculture, causing farmers
to be more concerned about bushels per acre, than the nutrient content of the food they harvest.

Physicians are biased against nutritional supplements.
They learn very little about nutrition in their study on medical school.
They would tell you: taking supplements is a waste of money.

But Dr. Ray Strand’s title of his book: ”What your doctor doesn’t know about Nutritional Medicine
may be killing you.” Says it all. He was converted when his wife became sick. She suffered from fibromyalgia, and no drugs could cure her. As a last resource she tried nutritional supplements, and after three months she was cured.

Dr. Strand learned about oxidative stress, which is the underlying cause of degenerative diseases.
Oxidative stress is caused by cell damage of free radicals. It is the root cause of more than seventy
chronic degenerative diseases. The same process that causes iron to rust and a cut apple to turn brown.
It’s the underlying cause of diseases like: coronary artery disease, cancer, stroke, arthritis, multiple sclerosis, Alzheimer dementia, and macular degeneration.

We are actually rusting on the inside. In fact, oxidative stress is the leading theory behind the aging process.
In addition to this, our bodies are under constant attack from an army of pollutants in air food, and water.
Our stress filled live styles also take a toll. If we do not counteract these processes, the result will be cell deterioration and ultimately disease.

When you understand the tremendous damage that oxidative stress inflicts during normal daily life
on the human body, you will realize how important it is to optimize your own natural
antioxidant and immune system.

Dr Strand concluded after much study, that using nutritional supplements on patients,
is not alternative medicine, but instead complementary medicine.
After reviewing medical research studies, he was certain, that his patients, who take
high quality nutritional supplements, have a health benefit over those who don’t.
This he called: cellular nutrition.

The purpose of my book is to make people aware of the factors that cause illnesses and
diseases, and to learn how to adapt a healthy lifestyle.

What I want readers to take away from my book is to understand that degenerative diseases
are not the natural consequence of old age but can be avoided by adapting a healthy lifestyle.

My book is available from Amazon.com  as an eBook, in soft cover and hard cover

Discover a wide selection of high-quality pet products in my pet store,
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Besides a wide selection of items that makes your dog waggle his tail,
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The human foot is one of the most amazing of all physical phenomena.
Composed of 26 main bones, the average foot takes over 5000 steps a day.
Over the years that naturally leads to a lot of wear and tear.

The study of biomechanics, the physical laws governing the way our body moves,
has revealed a direct relationship between abnormal foot function and
problems higher in the body.

Unknown to many people, problems with the feet can result in lower back trouble,
knee pain, hip-pain and a variety of other physical problems.

The philosophy behind “Footwork”, a North Fremantle business, is:”Healthy Body,
Strong Foundaton.” It believes that for the human body to reach its full potential,
it needs a healthy base. Footwork looks at correcting structural problems with
the body so that it does has a strong foundation.

Bio-mechanics has been around a long time. It is a scientific approach to the diagnoses
and treatment of the many problems caused as a result of sports and daily activities.
Several techniques are available to help find out what is causing pain,from simple
visual assessment of posture and leg configurations and leg length measurements to
muscle strength and length assessment, joint range of motion measurements and even
video gait analysis during walking.

When this information has been collated, correction and compensation for abnormalities
can then be made using a treatment plan. On hand to do this are podiatrists who
analyze the view taken of a patient on a treadmill, where every aspect of the
walking process is studied. A treatment plan may incorporate shoe modifcations,
strething/strengthening exercise programs or orthotic therapy.

Footwork has attracted patients from a broad background, including those with
sports injuries, young children and the elderly.

Our online store contains a variety of items that pets love.
We stock a range of dog clothes for autumn and winter,
even special Christmas clothing.

We also stock a variety of pet food and accessories,
barbecue accessories, puppy feeding supplies etc.

Pet toys, like dog bite-resistant teeth cleaning toys.

Pet collars
Typically a pet collar holds an identification tag
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Safety a collar can help prevent your pet from getting
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Style pet collars come in a variety of colours, patterns,
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Flea- and tick collars  
These can be worn by your pet to prevent ticks and fleas
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Flea – and tick pills and chewables
These are a convenient way to keep your pet free from
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Our Catalogue shows all our items.
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Everyone, no matter what age, can benefit from exercise,
but it is especially important for seniors.

From age forty, you can lose three to five percent from your muscle mass
every decade. The Centres for Disease Control and Prevention and the
Unted States Surgeon General note that by age 65, walking and gardening
are the most common physical activities. By age 75, nearly a third of men
and nearly halve of women take practice no physical activity at all.
Worldwide, circa 3.2 million deaths annually can be ascribed in some way
to inactivity.

Physical activity doesn’t have to be strenuous to be beneficial, and you
don’t have to do a lot of it.
The guidelines are for 150 minutes of moderate exercise per week or
75 minutes of vigorous exercise a week. Experts say that even a moderate
amount of daily activity can have significant health benefits.

The most important benefits are:
*  Maintaining strong bones, muscles and joints
*  Improving stamina and general level of energy
*  Reducing arthritis-related swelling and pain
*  Improving circulation and reduce blood pressure
*  Improving mobility and balance, reducing the risk of falls
*  Reducing the risk of death from heart disease,
    high blood pressure,  diabetes, and colon cancer

As a senior, you may have to adapt your activities.
One if the best exercises is walking. You don’t need special
equipment and you can do it right outside your front door.
You can walk for five minutes or one hour, depending on your
stamina

YOGA
Yoga is easy to start, you can work at your own pace.
All you may need is a yoga mat.
Yoga can help you to become more flexible, strengthen
muscles and bones, enhance your mobility and balance,
and relieve stress or anxiety. Additionally, chair yoga offers
an even lower-impact workout for seniors.

SENIOR-SPECIFIC CLASSES
There are organizations with fitness classes, specifically
 designed for senior fitness, and led by instructors who
understand their needs. Like pool aerobics or chair exercise
classes. Many insurance plans cover all or part of gym and
community costs for people over 65.

WEIGHT TRAINING
Weight training doesn’t seem like a senior activity, but it
provides resistance, improves your strength, and helps
keep your bones strong. As with other kinds of exercise
programs, you need some guides at first and want to start
easy.

SWIMMING
Swimming in a pool or the sea is one of the best exercises
for seniors. There’s no impact, like there can be in other
aerobics or fitness classes. Also, the water provides its own
resistance, and you reap the same benefits as other exercises
in terms of heart health, flexibility, muscle and bone health,
and stress relief.

HOW TO CHOOSE THE BEST FITNESS PROGRAM FOR YOU
There are some important factors you need to consider
when choosing a fitness program.
*  Your current level of activity and fitness
*  Any medical or health conditions
*  The kind of exercise that appeal to you personally
*  Whether you have any schedule limitations
*  Whether you have physical limitations –  which may mean
    you need a personal trainer or instructor

EFFECTIVE FITNESS PROGRAMMING
When you are a member of a senior living community,
such as assisted living or long-term care, you could join
their senior fitness program, which benefit residents’
mental health and enhanced social connections.

ACTIVITIES OF DAILY LIVING
It’s difficult to know for certain when it has become too much
for a senior to live independently. Activities of Daily Living (ADLs)
are basic tasks you should be able to do without help.
How a senior handles these activities can give you an objective
way to gauge how capable you or a loved one may be.

Activities of daily living are:
Mobility, Eating, dressing and grooming, personal care, transfer

CDC statistics note that, as you’d expect, limitations in individuals’
abilities to accomplish the ADL’s are greater the older they get.
About two percent of those in the age range 45-64 struggle with ADL’s; that increases to about four percent between the ages 65-74
and about 11 percent in those over 75.

INSTRUMENTAL ACTIVITIES OF DAILY LIVING (IADLs)
This is a higher category of ADLs, which require more thought,
planning and organization than the basic ADL’s, which include:
*  Transportation and errands
*  Money management
*  Meal preparation
*  Home maintenance and housekeeping
*  Communication skills
*  Managing medications

Maintaining a healthy weight is important when you get older. It’s wise to make good food choices, watch how much protein you take and be active. Fast weight loss is not healthy. When you lose weight quickly you can lose muscle and this can affect your health. Remember that adults come in a variety of sizes and shapes. Try to eat at least the minimum number of servings from all four foods groups each day. Grain products (6 – 7 servings) Vegetables and Fruits (7 servings) Milk and Alternatives (3 servings) Meat and Alternatives (2 – 3) Canada’s Food Guide (www.healthcanada.gc.ca/foodguide provides good advice on what foods to choose and how much you need to eat to be healthy. Follow Canada’s Food Guide for the correct serving size. Eat regularly. Include three meals each day. If you are hungry, add a small snack in between meals. Limit high fat and high sugar foods. Eat your meals slowly and enjoy each bite. Choose fruit instead of fruit juice. Eat when you are hungry. Stop when you are full. Don’t overeat, you don’t have to finish all the food on your plate. With efficient metabolism food gets shut to the furnace to be burned quickly.

Coffee can speed-up your metabolism and increase the efficiency of your metabolism. Skipping a meal, especially breakfast, will make it harder to get all the nutrients you need each day. Eat at regular times every day. Plan your meals and snacks ahead of time. If you don’t feel like cooking, replace a meal with 2 or 3 easy snacks. Meals don’t have to be complex or require cooking Have a toast with peanut butter, fruit and a glass of milk. Aim for at least three food groups for your meals. Pack healthy snacks to take with you when you are away from home. How is your appetite? If you live alone, sitting down to eat a meal by yourself can be hard. You may not feel like making meals for just yourself. Food may not interest you and may not taste as good. Here are some ideas to help you to increase your appetite: Choose a comfortable place to eat. Exercise or take a walk before meals. Add flavor to your food by adding herbs and spices. Eat meals with family and friends, if possible. Try a new recipe Join a cooking club or community kitchen. Ask your health care provider if your medications are causing appetite or taste problems Do you get enough protein in your diet? Meat, poultry, fish, eggs, legumes such as beans, peas and lentils, tofu, nuts and seeds are excellent sources of protein, iron and B vitamins. You don’t always need meat, fish or poultry to meet your protein needs. Try other foods that are good sources of protein such as nuts, legumes, eggs or tofu. They are quick and easy and make great snacks! Try to eat 2-3 servings of protein rich foods per day.

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