EAT WELL, LIVE WELL AND AGE WELL
DR MARK BURA
Growing older is inevitable, but how well we age is influenced by what we eat, how active we remain and how we care for our physical and mental health. The good news is that healthy ageing does not require expensive foods or gym memberships. We can start with everyday choices in our homes and local markets.
1. Eat well: choose healthy Tanzanian foods
A plant-forward diet makes whole or minimally processed plant foods the foundation of our meals. Tanzania has many affordable options, including whole maize, millet, sorghum, less-refined rice, beans, cowpeas, peas, green leafy vegetables, seasonal fruit, groundnuts and seeds.
These foods provide fibre, plant protein, vitamins and minerals. Fibre supports bowel health and beneficial gut microorganisms. Eating a variety of these foods can also help reduce the risk of type 2 diabetes, high blood pressure and heart disease.
Practical examples:
• Breakfast: Uji made from millet, sorghum or less-refined maize flour, with a banana or other seasonal fruit.
• Lunch: Ugali or rice with beans and vegetables such as mchicha, matembele or kisamvu.
• Dinner: Sweet potatoes or cassava with peas, beans and vegetables.
Include vegetables and fruit daily, eat beans regularly, and limit salt, sugary drinks, deep-fried foods and highly processed snacks. Older adults must also eat enough and obtain adequate protein to maintain muscle strength. Those following entirely plant-based diets should ensure an adequate intake of vitamin B12.
2. Live well: keep moving every day
Physical activity does not require a gym. Walking, gardening, household chores and dancing all count. Older adults also benefit from strength and balance exercises to preserve mobility and reduce the risk of falls.
Try rising from a sturdy chair and sitting down again several times, using support when needed. Walk at a comfortable pace and gradually increase your activity. Adapt exercises to your abilities and seek medical advice if you experience any concerning symptoms.
3. Age well: Protect your independence
Adequate sleep, meaningful relationships and mental stimulation are important throughout life. Keep in touch with family and friends, participate in community activities and have regular health checks. If you have hypertension or diabetes, continue taking your prescribed medicines. Healthy eating complements medical care; it does not replace necessary medicines.
Your seven-day action plan
• Day 1: Review your meals and replace one highly processed food with a healthier choice.
• Day 2: Add beans or cowpeas to a meal.
• Day 3: Include an extra portion of vegetables.
• Day 4: Choose water instead of a sugary drink.
• Day 5: Walk for 10–15 minutes or longer if you are already active.
• Day 6: Practise safe chair rises and spend time with family or friends.
• Day 7: Review your progress and choose three habits to continue.
Healthy ageing begins long before old age. Small, consistent changes can help us maintain strength, mobility and independence.
Eat well. Live well. Age well. Good food and healthy daily habits are an investment in your future.
Dr Mark Bura, Medical Doctor | Lifestyle Medicine | African Plant-Based Dietary Consultancy. His contact is 0626625471.
