blood sugar<\/a> and energy stableHelp stay independent for decades 1. Protein in every single meal<\/p>\n\u201cAfter 50, the body needs 50 to 60 grams of protein daily to prevent muscle loss,\u201d stated Navneeth. The macronutrient helps to stay full longer and helps with muscle recovery and blood sugar control.<\/p>\n
It is also the one change that he claims can slow down ageing more than any supplement. \u201cBreakfast without protein is just carbs that spike blood sugar and crash energy,\u201d noted the fitness coach, adding that an easy way to ensure protein intake is adding Greek yoghurt, paneer, eggs, or lentils to every meal.<\/p>\n
2. Millets over rice 3-4 times weekly<\/p>\n
While it is not necessary for the elderly to quit rice, they should reduce their intake. \u201cSouth Asians eating excess white rice have a 61% higher diabetes risk,\u201d shared Navneeth.<\/p>\n
Rice can be swapped with ragi, foxtail millet, or quinoa a few times a week, he shared, highlighting that millets are \u201crich in iron, magnesium, and plant protein.\u201d<\/p>\n
3. A handful of nuts and seeds every day<\/p>\n
\u201cNuts and seeds provide essential fats, protein, and minerals for ageing bodies,\u201d stated Navneeth, before listing out the benefits of some of them:<\/p>\n
Soaked almonds in the morning for calcium and vitamin EGround flaxseeds in curd for Omega-3s and hormone balancePumpkin seeds for magnesium, better sleep, and joint supportWalnuts with evening tea for brain health and reducing inflammation4. A 10 to 15-minute walk after every meal<\/p>\n
According to Navneeth, \u201cmovement after eating is medicine,\u201d and three short walks throughout the day are more effective than one long 45-minute walk.<\/p>\n
\u201cWalking after meals helps blood sugar drop by up to 30 percent,\u201d noted the fitness coach. \u201cLong walks on hard surfaces cause knee pain and joint stress over time. Three 10 to 15-minute walks after breakfast, lunch and dinner work better.\u201d<\/p>\n
5. Strength training 3 to 4 times a week<\/p>\n
Walking cannot keep our parents strong on its own after they turn 60, since the moment individuals turn 40, they start losing significant muscle mass every decade.<\/p>\n
\u201cWeak muscles lead to knee pain, back pain, falls, and dependence,\u201d stated Navneeth. To overcome their effects, strength training<\/a> with simple moves such as wall push-ups, chair squats, and step-ups goes a long way. \u201c15 to 20 minutes, three to four times a week, can reverse years of weakness,\u201d he added.<\/p>\nNote to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"The health and fitness of parents is a major cause of concern for the young and not-so-young alike.…\n","protected":false},"author":2,"featured_media":401765,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[40890,49,48,407,84,14629,18426,15237,1776],"class_list":{"0":"post-401764","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-blood-sugar-control","9":"tag-ca","10":"tag-canada","11":"tag-fitness","12":"tag-health","13":"tag-healthy-eating","14":"tag-muscle-loss","15":"tag-protein-intake","16":"tag-strength-training"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/401764","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=401764"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/401764\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/401765"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=401764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=401764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=401764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"Taking](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/pexels-photo-1307391_1767939209785_1767939237766.jpeg\" "\\"Taking")
Taking short walks after meals is vital for keeping blood sugar in check among our parents, shares Navneeth Ramprasad.(Pexel) <\/p>\n