Central Coast Home & Lifestyle Magazine Autumn 2022

Central Coast Retirement Lifest yle

Staying active and on

your feet

Blueberries. A handful a day for good health! A ntioxidants like anthocyanins, phenolics, Vitamins C and E – all in abundance in blueberries – help to protect the body against the damaging effects of free radicals, unstable oxygen molecules associated with cancer. Boost your heart health with a handful of blueberries. Thanks to their extraordinary concentration of antioxidants, blueberries are one of the most cardio protective foods available, protecting against coronary heart disease and stroke. In fact, blueberries are 38% more cardio protective than red wine. The goodies in blueberries play a leading role in reducing cholesterol, improving the elasticity of artery walls and increasing capillary strength. All this hard work discourages blood clots and reduces the likeliness of heart attacks. Not only will a handful a day help to improve your memory, but the antioxidants in blueberries have been shown to help prevent the onset of brain diseases like Alzheimer’s, senile dementia and age-related memory loss. So whether you’re studying for exams, working hard or simply want to remember last week’s footy scores, a handful of blueberries can help to improve your learning capacity and slow down the onset of age-related neurological conditions so that your brain stays in peak condition for longer. The humble blueberry can improve your eyesight thanks to its high levels of anthocyanin. European and Japanese studies have confirmed that this compound, found in the blue pigmentation of the skin, is linked to a reduction in eyestrain, improved night vision and the eye’s ability to adjust to sudden changes in lighting. Blueberries are also found to reduce the risk of age-related macular degeneration, helping to protect eyesight by accelerating the production of retinal purple – a substance critical for good vision. The blueberry is one of nature’s most powerful elixirs of youth. Blueberry is also believed to help prevent sun damage, reduce the onset of wrinkles, help with balance and coordination, and sharpen your mind. So for optimum skin health and to stop wrinkles in their tracks, a daily serve of antioxidant rich blueberries is a must. Diabetes is a serious health issue in Australia, affecting young and old alike. Do your body a favour today and grab a handful of blueberries. They’re low in sugar, high in essential phytonutrients and contain myrtillin and pterostilebene, which can lower excess blood sugar – to help to reduce the risk of diabetes. They’re also great for promoting healthy circulation. End the week on a clear note. Your daily dose of blueberries can help to improve your digestive health so you feel great on the inside. The super fruit contains insoluble fibre and tannins that help to reduce inflammation in the digestive system. Blueberries are also proven to be useful in both preventing and treating urinary tract infections, thanks to high levels of the antioxidant anthocyanin, which can halt the spread of harmful bacteria in the urinary tract. How many blueberries should I eat a day? You should aim for at least half a cup of blueberries every day. It’s one of the easiest – and yummiest – ways to boost your antioxidant intake. Just 1 / 2 cup of blueberries has the same amount of antioxidants as:

Tips to prevent falls 1. Improve your balance and strength.

2. Pay attention to what you are doing and don’t rush. 3. Ask your doctor or pharmacist to review your medication to check if any of them could make you dizzy or increase your risk of falling. 4. Make your home environment as safe as possible. 5. Remove tripping hazards such as loose mats and rugs and clutter. 6. Improve the lighting in your home especially on stairs. 7. Install railings and grab bars if they are needed. 8. Check your shoes – make sure your shoes fit well and are supportive. Check the soles to make sure they are not slippery. Slips, trips and falls are common in older people. As we age, our bodies change and we lose strength and balance. This can increase the risk of tripping over or having a fall. A fall can be a life changing event, resulting in serious injury, a loss of confidence and reduced independence. The good news is that falls are not an inevitable part of growing older- they can be prevented. Research has shown that it is possible to reduce the risk of tripping, slipping and falling by staying active and doing some simple exercises to improve your balance. By improving your balance and strength, you can reduce your risk of falling and causing an injury or breaking a bone. Activities which are particularly good for balance and strength include dancing, gym sessions, group exercise classes, home exercises, lawn bowls, Croquet, Pilates, Tai Chi and yoga. There are many other things you can do to help yourself stay active and on your feet. Active and Healthy website not only provides information about exercises, but also about your health, making your home environment safe, what to do if you do have a fall, and home and lifestyle checklists to help you reduce your risk. Request your Free Printed Copy of the Staying Active and on your Feet Booklet at www.activeandhealthy.nsw.gov.au

• 2 cups of broccoli • 2 cups of spinach • 2 2 / 3 cups of corn