Optimise nutrition as you age

Optimise nutrition as you age
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Let`s pause to understand what healthy eating looks like for a woman. Literally. What should we be feeding our bodies so that we can enjoy good health throughout the changing stages of our lives? Whether you`re a student attending online classes or a corporate honcho working from home these days; a homemaker who never gets a moment`s rest or maybe you`re none of the above but as a woman, you need to know what nutrition is right for you and more importantly, when.

Starting from the stage of a teenager, what you eat will define who you are in the years to come as nutrient needs are higher now than at any other time in your lifecycle. “As teenage years are a time of rapid growth and development, eating a well-balanced diet is key, as healthy food is essential for proper hormonal balance. One must stay fit by consuming good fat from fish, avocado, nuts, olive oil etc. The onset of menstruation at this stage often causes low haemoglobin so load up on food rich in iron, protein and avoid junk food containing refined sugar, saturated and trans-fat.” said Dr Ganesh Kadhe, Associate Director, Nutrition Medical and Scientific Affairs, Abbott

She added, “If you`re under 30, it`s a good time to start increasing your calcium intake. In case the pandemic continues to play a spoilsport of how much sunshine vitamin you can absorb, add vitamin D into your diet to enable the absorption of calcium. If you`re pregnant or breastfeeding then lean proteins, iron, and vitamin C (to absorb the iron) are all must-haves for you. In case you are planning a pregnancy, intake of supplements comprising of vitamin D, B12, iron, calcium and folic acid are essential. A well-balanced diet for all women this age should include some meat and dairy, seafood, green leafy veggies, pulses and grains, dry fruits, and citrus-rich fruit.”

Make the transition into menopause a smooth one by limiting foods high in salt, preservatives, and saturated fats. “Women in their 40s and 50s must say hello to more calcium and iron, food rich in antioxidants like berries, cocoa, green tea and more fibrous food like whole grains, veggies, and fruit. In addition to vitamins D and C, another one that cannot be ignored as we age is B12 which is responsible for neurological function and is usually deficient in vegetarians so consciously supplement your diet with vitamin b12 fortified food if you don`t get it naturally. As the onset of metabolic disorders and vitamin deficiencies are seen often in this age group, following a low glycaemic, low-fat high protein diet topped with regular exercise is essential.” says Dr Ganesh.

“Age may only be a number but if you want to stay fit and active even over 60 then the number of nutrients in your food needs to increase in proportion. As a woman in her senior years, your diet should already include all that is recommended above. So that means foods rich in calcium, iron, protein get a big yes and processed foods, saturated fats and excess salt get a big no. The other red flags at this age are spicy foods that can trigger acidity issues, too many sweets that can lead to sugar imbalance and eventually diabetes. One should be conscious that avoidance of dairy due to lactose intolerance is not a solution and they should rather consume dairy products rich in calcium and proteins.”

No matter what age you are, drink plenty of water to keep your body well hydrated, add a nutritional drink to your diet for a healthy balance of nutrients, get enough sleep so that you feel fresh and rejuvenated; stay active with age-appropriate exercise and pay equal importance to your mental wellbeing. A lifestyle that combines all of this with a healthy, well-balanced diet will ensure that you relish womanhood at any stage in your life.

Also Read: Bread or no bread? Experts on whether the much-maligned staple is bad for you

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  450. Understanding the complex world of chronometers
    Understanding COSC Validation and Its Importance in Horology
    COSC Accreditation and its Stringent Standards
    COSC, or the Controle Officiel Suisse des Chronometres, is the official Swiss testing agency that certifies the precision and accuracy of wristwatches. COSC accreditation is a symbol of quality craftsmanship and dependability in chronometry. Not all watch brands seek COSC validation, such as Hublot, which instead follows to its proprietary strict criteria with mechanisms like the UNICO calibre, reaching equivalent precision.

    The Art of Precision Timekeeping
    The central system of a mechanized watch involves the spring, which supplies energy as it unwinds. This system, however, can be vulnerable to external elements that may influence its precision. COSC-validated movements undergo strict testing—over 15 days in various circumstances (5 positions, 3 temperatures)—to ensure their resilience and reliability. The tests measure:

    Mean daily rate precision between -4 and +6 secs.
    Mean variation, peak variation rates, and impacts of thermal variations.
    Why COSC Certification Matters
    For timepiece aficionados and connoisseurs, a COSC-certified watch isn’t just a item of tech but a proof to lasting quality and precision. It signifies a watch that:

    Offers outstanding dependability and precision.
    Ensures assurance of superiority across the whole construction of the timepiece.
    Is likely to hold its worth more efficiently, making it a wise choice.
    Popular Chronometer Brands
    Several well-known manufacturers prioritize COSC validation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, offers collections like the Record and Spirit, which showcase COSC-validated movements equipped with advanced substances like silicone equilibrium suspensions to boost resilience and performance.

    Historic Context and the Evolution of Timepieces
    The idea of the chronometer originates back to the requirement for accurate chronometry for navigation at sea, highlighted by John Harrison’s work in the eighteenth century. Since the formal establishment of Controle Officiel Suisse des Chronometres in 1973, the validation has become a benchmark for evaluating the precision of luxury timepieces, continuing a tradition of excellence in watchmaking.

    Conclusion
    Owning a COSC-accredited timepiece is more than an aesthetic selection; it’s a commitment to excellence and precision. For those valuing accuracy above all, the COSC accreditation provides peace of mind, ensuring that each validated watch will function dependably under various circumstances. Whether for individual satisfaction or as an investment decision, COSC-accredited timepieces stand out in the world of horology, maintaining on a tradition of meticulous timekeeping.

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