New book shows how to slow the ageing process
17 April 2001
A new book and video entitled AGEFIT, Fitness and Nutrition for an Independent Future, written by Australian nutrition and fitness experts, provides the latest findings on how diet and exercise are crucial to good health in later life.
Professor Mark Wahlqvist, one of the authors and Chair of Nutrition Australia and Director of the International Health and Development Unit at Monash University, said that a study conducted at Monash University arose from a co-ordinated series of studies held around the world on whether the way we eat affects our survival.
The Joint WHO/International Union of Nutritional Sciences Committee on Nutrition and Aging, of which Professor Wahlqvist has been Chair for 12 years, conducted studies that looked at whole food cultures such as those in Greece and the Mediterranean, to find out whether these diets enabled people to live a longer and healthier lifestyle.
‘Those studies formed the basis of our study into mental and physical training and the elderly that was conducted at Monash University and led to this book being written,’ said Professor Wahlqvist.
‘As well, we conducted a considerable amount of intervention work with 2 groups of people over 70 on physical and mental activity and tested their resultant well-being and functional performance.
‘We found that for the group who had been taught computer skills, they had increased mental enjoyment and improved mental functioning. However, the group that received strength training in the gym showed improvements in mood and mental functioning, their ability to do basic chores increased and they were less prone to falls.
According to Professor Wahlqvist, Australia is an ageing society, however with rapid advancements in science and technology and recent research on nutrition and exercise, being healthy in later life is now proven to be an achievable goal.
‘Through this book and the accompanying video, we wanted to explain in an easy-to-understand way, that by combining more physical activity and a low fat varied diet in your 40s or no later than 55, the onset of disability and morbidity (symptoms) can be delayed by 15 to 20 years.
‘We need to become more physically active, rather than less, as we get older—eat 3, 4 or even 5 boiled or poached eggs a week, liver, seeds, grain and a handful of nuts 3 or 4 times a week, this nutritious low fat diet, even with some cholesterol, combined with a bit of walking and strengthening exercise, will make all the difference.
‘Look at foods that are nutrient dense such as liver, eggs and yeast with some lean meats. The Greek diet of lentils, fruits and vegetables, low meat intake, olive oil and a little wine with some physical activity has been shown to be particularly beneficial.
Gardening is a great strength exercise, according to Professor Wahlqvist. His studies have found that those who have kept up their gardening were in much better health than those who did not.
‘Just take 40 minutes a day, walk somewhere for 20 minutes and back for 20 minutes, it’s not just physical, you’re engaging with nature which is one of the great things about walking.
We’re now living longer, and if you’re in your 50s or 60s, just that amount of physical activity combined with a low fat varied diet could ensure that your next 20-30 years are as disability free as possible,’ said Professor Wahlqvist.
Last Reviewed: 24 April 2001
