I’ve been doing a little research for low sugar grab & go breakfast ideas, which led to research on easy tips for healthy living at age 50. Here’s what I gleaned:
As a woman ages, her body naturally loses muscle, and body fat accrues easily due to so many hormone changes. Good nutrition, exercise, maintain muscle strength, and keep weight under control all contribute to good heart and bone health, reduction of heart disease, diabetes, strokes, osteoarthritis, and even Alzheimers. Of course we never think any of those will happen to use. But we can look in the mirror and see a tired face or tubby body.
Here are the Top 10 Nutrition and Anti-Aging Tips I found:
1) Get regular aerobic exercise and do strength training. Just because one is 50, doesn’t mean they should stop lifting weights or doing aerobic exercise. Both are needed to burn calories and maintain health.
2) Keep your bones strong: Boost calcium and vitamin D intake via milk and low-fat dairy produce, such as yogurts, cheese, and eat beans and broccoli. Adequate calcium and Vitamin D controls phosphate and calcium in bones and teeth that one can start losing after 50. The body can synthesise vitamin D from sun exposure, but with age it is less able to do so. Take vitamin D, calcium, and a daily multivitamin for your age group.
3) Prevent heart disease by avoiding trans-fats and saturated fats like in butter, margarine, salad dressing, fried foods, snack foods, and sweets. Good fats include many vegetable oils like olive oil, some nuts, and fish. Reduce red meats, and eat more fruit, vegetables, whole grains, and beans.
4) Get enough fiber: whole wheat pasta, cereals, and breads, oatmeal, brown rice, popcorn, fresh fruits and vegetables.
5) Eat the right proteins like those in skinless chicken, egg whites, and vegetables.
6) Enjoy a vegetation meal a few times a week. A plant-based diet is low-calorie and high in vitamins, minerals, and antioxidants. You don’t need all that meat, or fast foods or processed foods. Cut them all our at least 3 days a week.
7) Cut salt intake. Too much salt is linked to high blood pressure.
8) Cut back on calories by curbing sweet foods and sweet drinks. Greatly reduce soft drinks, sugar, and sweets. Drink more water. Weight increases after 50. It’s a fact. We don’t need as many calories as we once did. Time to change your eating habits.
9) Get adequate sleep. Your body needs time to recover from the pressures of work and stress. Sleep deprivation causes headaches and low energy, thus lack of exercise, which causes weight gain, and other medical problems. Go to sleep!
10) Reduce stress, which is a huge topic on its own. Some stress can be positive and keep us on our toes. Stress becomes negative when we continually face challenges without relief. Constant tension causes headaches, stomach issues, and sleep problems. For people over 50, your body isn’t as resilient as it once was, so it needs better maintenance. Face it: It’s time to reduce stress. Here are some tips for stress reduction at 50.
Exercise regularly. Exercise helps you sleep better, releases tension, improves mood, and boosts overall health.
Build a support system. Church groups, book clubs, exercise classes, and choir can help reduce stress by building solid friendships that provide security, warmth, joy, and human connection.
Keep a positive attitude. Each day when you wake up, choose to put on happiness and a positive attitude, just look you choose which shirt to don. Attitude is a choice. Choose to look for the positive.
Let go of negativity. Accept that there are things you cannot control. Reduce time spent with negative people that can get you wrapped up in the negative.
Be assertive instead of aggressive. Instead of becoming angry, defensive, or passive, assert your feelings, opinions, or beliefs.
Find ways to relax. Listen to the music, take leisurely walks, practice deep breathing.
Develop new interests. Find a hobby. Take up volunteer work. Start a new Bible Study. Having a sense of adventure can help you reduce stress. Do something you’re passionate about.
Get enough rest and sleep. When you’re under stress, your body needs time to recover. Give it the rest it needs.
Eat healthy, balanced meals. Your body needs good nutrition to fight the effects of stress. Bad foods, white breads, can actually drain your body of energy. Also, don’t rely on medication or alcohol to calm your anxiety.
Prayer: Not one of the medical sites I looked at had prayer on the list, and yet it is by far the best stress reliever. Letting Jesus solve our problems with HIS perfect magnificence instead of trying to fix the problem ourselves within our human limitations, is huge for relieving burdens. Cast your cares upon the Lord, for HE cares for use. It is so freeing. There is no burden we have to shoulder alone. None. God will carry every one if you give it to Him.
Lots of good ideas that are easier said than done. But article after article said to start with just three or four items that you aren’t currently doing. Focus on those for the next six months or year. When they become your natural way of life, revisit the list. Then add three or four more. In two years, one’s life can look totally different. You can be happier and healthier.
Another thing I gleaned, the recipe is the same at any age. Good Nutritious + Regular Exercise = Healthy person. Pretty simple.