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K.K. Bajaj Chairman, Bajaj Capital

NUTRITIONAL BOOST FOR SENIOR CITIZENS PLAY SECOND INNINGS OF LIFE PERFECTLY

Sources of Energy which make human body work
We daily see human beings do all kinds of activities like walking, talking, digesting food, eliminating wastes etc. which need Energy, just like a vehicle needs petrol to run. But have we ever thought from where this Energy which performs all physical and mental activities comes. This energy comes from sleep, meditation, inhaling oxygen (prana), or by consumption of food. According to Vedanta, food is God, ‘anam brahmam’. If somebody does not eat food for a few days he or she will die of ‘starvation’. That is the importance of food for all living beings.

Avoid Nutritional Deficiency in old age
Striving for good nutrition is always important, but it becomes even more so with age. Nutritional status has an important impact on health. Some studies suggest that vitamins B6, B12 and folic acid may prevent or even reverse memory loss associated with aging. Plenty of Vitamin C may protect against cataract, the most common sight-threatening condition among older people. Perhaps more importantly, good nutrition may help lower the chances of developing high blood pressure, obesity, diabetes, heart disease, osteoporosis, certain cancers and other chronic diseases. An inadequate diet can cause weakening of immune function, slower wound-healing and recovery from surgery. Even mild vitamin deficiency can contribute to forgetfulness, irritability and depression.

Why we need more Energy in old age
Want to toughen up your defenses against disease? Imagine that you are in a crowd and someone with the ‘flu’ sneezes in your direction. Right away antigerm substances in your skin and in the mucous membranes of your mouth and nose get to work to keep the virus from penetrating you body. If those defenses fail, (because of lack of energy) the virus eventually may make its way into your body. Now, your inner defenses (immune system) detect the invaders and call for help. In a healthy person, white blood cells known as T-cells hunt down the virus and kills it if they can. These white blood cells develop and secrete custom-designed antibodies, also known as immunoglobulins, that disable the intruders. Hence, we need more energy and stronger immune system in old age to save us from such attacks.

Foods that fight infections
Old people are more prone to infections. Below are some foods which are beneficial and are good infection fighters:
Cabbage: Cabbage is one of the most high-rated leafy vegetable and a marvelous food. It is an antibiotic food and it possesses anti-bacterial powers. Liberal intake of the fresh juice of cabbage has thus been found very valuable in both gastric and ulcer problems.
Carrot: Carrot is a highly protective food. Carrot juice helps to prevent infections of eyes, throat, tonsils and sinuses as well as those of the respiratory organs.
Coconut: The coconut is a near perfect diet, as it contains almost all the essential nutrients needed by the human body. The water of the tender coconut, is an anti-bacterial. This water is especially valuable in cholera infection.
Garlic: Garlic works as an antibiotic in various forms. Raw garlic taken orally kills infectious bacteria in the intestine directly.
Ginger: Ginger and turmeric are root vegetables and spices. They are antibiotic and help fight infections. These have been used for centuries to treat many infectious diseases like cholera, diarrhea and chest congestion. Ginger and turmeric also improve digestion and strengthen the immune system.
Curd: An ancient wonder food, low-fat curd or yoghurt is strongly antibacterial. During the process of making curd, bacteria converts milk into curd. Bacteria then inhibit the growth of hostile or illness-causing bacteria inside the intestinal tract and promote beneficial bacteria needed for digestion.

Foods that fight cholesterol
Milk, Curd & Yoghurt: Low-fat milk is an excellent source of protein, calcium, phosphorous and vitamins. Yoghurt consumption has been noted to lower the blood cholesterol. Low fat yoghurt (lassi without the butter part of the curd) is, of course, an excellent choice for your heart.
Bread, Chapatti & Roti: Bread with its different names, including chapatti or roti, has been one of the important foods that is consumed all over the world. Wheat flour should preferably include black grams and soya beans flour. Mixed flours not only add to the taste but also increase the nutritional value of the bread. Mixed flour reduces cholesterol level.
Fiber rich foods: High fiber intake can reduce the chances of coronary heart disease, diabetes and obesity. High intake of soluble fiber has been found to lower the blood cholesterol by 10-25 per cent. Oat bran is high in soluble fiber which lowers the absorption of cholesterol in your digestive tract. Isabgol (a medicinal plant), a fibre-rich product has been reported to clean digestive track and also lower the cholesterol and is at least 5-8 times more effective than oat bran.
Almonds & other Nuts: Almonds and all other nuts are rich in fatty acids and protein. However, almonds have a high ratio of monounsaturated fatty acids. Consumption of monounsaturated fats can reduce the total cholesterol and LDL, the bad cholesterol. Five to ten almonds (soaked over night) per day are good for the heart, strengthening memory and reducing the cholesterol level.

Foods that lower blood pressure
Apple: Apples are considered very valuable in lowering blood pressure. They have a rapid and considerable diuretic effect and relieve the kidneys by reducing the supply of sodium chloride to a minimum.
Celery (Ajmod or Ajwain-ka-Patta): This vegetable has been used as a folk remedy to lower blood pressure. Celery lowers blood pressure by reducing blood concentrations of stress hormones that cause blood vessels to constrict. This vegetable is most effective for those hypertension patients whose blood pressure is linked to mental stress.
Cucumber: The juice of this popular vegetable has been found to be an effective food remedy for high blood pressure. A glass of this juice can be taken twice daily, mixed with two teaspoons of honey and a teaspoon of lime juice. This will act as an effective diuretic and lower blood pressure.
Fruits & Vegetables: A diet rich in fruits and vegetables can lower blood pressure substantially. It has been observed that there are certain substances in fruits and vegetables which have mysterious powers to reduce blood pressure.
Indian Goose-Berry (Amla): As a super food source of Vitamin C, Indian gooseberry is a powerful blood pressure lowering food. A tablespoon each of fresh amla juice and honey mixed together should be taken every morning in treating this disease.

Foods that fight Arthritis
In the past 10 years, solid scientific evidence has begun to emerge that sound nutrition can have a significant impact on keeping your joints healthy and improve their function.
Recommended Vitamin Guide if you have joint problem, including osteoarthritis.
Vitamin A: Carrots, pumpkin, spinach, sweet potatoes, yams. Vitamin C: Broccoli, citrus fruits and juices, Strawberries.
Vitamin D: Skimmed milk. Vitamin E: Nuts, wheat germ.
The diet of an arthritic patient should be planned along alkaline lines and include both raw and cooked vegetable. Cabbage, carrot, cucumber, lettuce etc. in the raw form and asparagus, beets, cauliflower, mushrooms onions, spinach etc. in the cooked form. Raw potato juice therapy is considered one of the most successful treatments for rheumatic and arthritic conditions. Cut potato into thin slices without peeling skin and place overnight in large glass filled with cold water. Drink this water on an empty stomach the next morning. It is a natural tonic and will also reduce joint pain and cure arthritis.

Foods that fight diabetes
If you believe prevention is better than cure, here is an easy way to prevent diabetes — eating nuts. Bittergourd (Karela) and Fenugreek seeds (Methi Dana) are excellent food items for prevention and cure of diabetes. A group of Harvard-based researchers report in the Journal of American Medical Association that people who eat an occasional handful of almonds or walnuts or a serving of peanuts are less likely to develop diabetes. The scientists feel that unsaturated fats present in nuts improve body’s ability to use insulin and regulate blood sugar.

How good nutrition and mental activity can strengthen our brain
There is a common misconception that mental efficiency declines after age of 20-25 because neurons usually do not reproduce themselves. In every other organ of the body there is a continual turnover of cells, some being replaced every few hours, some every few weeks and some every few years.
Mental faculties appear to deteriorate after the age of 20-25 years because formal education ceases around this age and we do not provide challenges and exercise to the brain. Like any other organ in the body, brain also atrophies if not in constant use. So there should be continued learning, continued mental challenges and continued mental exercise like solving crossword puzzles. A regular, well-balanced diet is good for brain functioning. Vitamin E helps nerve cells to make better use of oxygen available. Vitamin B and Vitamin C increase mental alertness and Vitamin D helps in the assimilation of minerals.

How good nutrition can strengthen our heart
Mustard oil is best for your heart. There has been a doubt that the urucic acid present in mustard oil may be harmful to humans. However, subsequent studies done at the National Institute of Nutrition, Hyderabad showed that urucic acid is safe unless it is used in very high dosages. The studies have also proved that mustard oil contains very little amount of Saturated Fatty Acids (SFA) which has been cited as a major factor responsible for heart disease and increasing serum cholesterol. According to Dr. S.C. Manchanda, Ex-chief of All India Medical Institute, New Delhi mustard oil is the best oil because it has large amounts of Omega 3 fatty acids which protect the heart. Edible oils like pure ghee, vanaspati, and soyabean oil are very high in SFA. Even olive oil and soya bean oil have higher amount of SFA compared to mustard oil. Apples, carrots, nuts give strength to the heart: “An apple a day keeps the doctor away” is an old saying.

Some other life extending formulas for old people
Drawing on the latest research in foreign countries, here are some foods and ideas to strengthen our immune system and prolong life:
1. Choose water, not soft drinks: Take lot of liquid (6 to 8 glass of water, milk, juices etc. a day) It cleans the entire body system and protects one from all types of diseases.
2. Get a massage: Massage improves the immune and circulatory system and is a must in old age as it is a forced exercise.
3. Cold takes toll of the old people: Protect yourself from cold as in old age body becomes weak and sudden exposure of cold can be fatal. Protect your body from cold by proper clothing & warm foods.
4. Be a family man. Joint family system is boon in India: Western countries are hell for old people whereas in India old people are respected by their families, friends and society. But instead of asking for love and respect, old people should make themselves so useful that they get love and respect.
5. Seek the shade: The sun’s UVA and UVB rays can reduce immunity by depleting T cells and immune-activating skin cells, warns a Canadian health researcher.
6. Call a friend: Chatting with friends trigger positive emotions. Laughing and confiding reduce the body’s levels of cortisol, a hormone known to suppress the immune system. Carl Charnetski, an American psychologist and co-author of Feeling Good Is Good For You says that laughter can boost your immune system and lengthen your life.
7. Pray and meditate: This can reduce stress and help you get better. But you must make it a daily routine. Then a strange peace will dawn upon you advises Dr. Marilyn Baetz, a psychiatrist.

The above-mentioned suggestions can slow down the process of aging besides keeping one healthy and active throughout life. In fact healthy and active old people are assets for the family and a great support for grand children. They are assets for the society as they are libraries of information. But in old age one should not give un-wanted advise and rather treat themselves as a “dictionary”. If somebody wants to know the meaning of certain word, he can refer to the dictionary. The dictionary never speak on its own. Speaking less in old age conserves one’s energy besides winning respect and honour from everybody around.