Eat healthy, stay Fit, and live well over 50
- Dietitian.Lauren Hmede
- Apr 16, 2019
- 3 min read
Eat Healthy Fats
Saturated fatty acids affect arteries and increase risk of heart disease moreover they affect memory and concentration. Replace unhealthy fat sources like butter and red meat with healthy fat sources like nuts, flaxseed and fatty fish as they can improve brain and memory too.
Fill Your Empty Nest
People who have pets like cats or dogs have lower cholesterol level and heart disease risk but the link is not established yet! People who have pets can benefits from a walk with them as a part of daily exercise routine.
Protect Your Joints
Getting older doesn't mean giving up your morning run. People used to think running would wreck their knees. But new research suggests it might strengthen them. And it doesn't seem to raise your risk of arthritis.
If you have damaged joints or arthritis you may not be able to run but you can still benefit from low-impact activities like walking or biking can help strengthen muscles, support joints, and lessen pain
Rediscover Sex
Your sex life changes as you get older but you dont know that you have real benefits. You're more confident. You've been having sex for a while. You're so much betterat it than you were when you were 22. Getting older can free you from hang-ups and constraints, especially if your kids have moved out and you have the house to yourself again.
Keep Learning
You can still learn and go out of your previous relation circle. Go to out-of-the-ordinary places. Make new friends. Learn a musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy as you age. They'll also expand your options for finding excitement and happiness.
Cut Sodium
If you have a high blood pressure at older age this is a normal part of aging but what you need to do is to cut on sodium sources like salt, packaged and canned food.
You can benefit from adding more potassium sources like banana or avocado as it can help in lowering blood pressure.
Slash Your Alzheimer's Risk
Regular exercise in middle age can lower your odds of having memory and thinking problems when you're older by almost half. Exercise boosts blood flow to your brain and helps new cells grow there. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference.
Track Yourself
Get a fuller picture of your health by trying a wearable fitness tracker, logging the food you eat onto a smartphone app, or using gadgets like a home blood pressure monitor. You'll learn new ways to improve your health and chart your progress.
Make a New Start
As we age we may find ourselves exercising less and eating more but now it is the time for changing your lifestyle. You can lower your risk of heart problems, cancer, and bone fractures by eating healthy and exercising more. You really can be healthier and more fit now than when you were 30.
Make Smarter Food Choices
As we get older we need fewer calories so you can track your food intake and focus on nutrient-rich food like fortified products with B12 and vitamin D. You may option for low fat dairies for having calcium. Have colorful fruits and vegetables. Lower your intake of processed food and refined sugar.
Stay on Balance
Having good balance is important to lower risk of fall and injuries. Make these exercises part of your day. Stand on one foot or walk heel-to-toe as if you were walking on a beam. The gentle, dance-like movements of tai chi are another helpful option. Older people who stick with tai chi for 6 months can cut their risk of a fall in half.
Build Strength
One study on regular strength training in seniors found that it caused genetic changes in cells. The result: Older folks' muscles became more like those of people in their 20s.
Get Social
Spend more time with friends has been liked with lower risk of memory loss and heart disease.
Fend Off Wrinkles
Use sunscreen every day: It really does prevent wrinkles. Even if you didnt start using it early but you can benefit from it now. Choose a product with an SPF of 30 or higher.
Sleep Sounder
You may sleep less as you get older but sleeping less than 7 hours could be a problem and a sign of serious conditions. Insomnia isn't a normal part of getting older. Exercise more, drink less alcohol, and discuss your medications with your doctor. Seek treatment if you have an underlying problem like depression or anxiety; it can help you sleep soundly again.
Enjoy the Rewards of Age
The older people get the happier and satisfied they become. People in their 80s report being more satisfied than people in their 70s. So look forward to the future. It could be a time of great happiness.
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