As we continue climbing the ladder of age, it is essential to take proper care of our health as we turn 50. Here are some tips on which one can lead a healthy lifestyle.
The year in which you reach that half-century is pretty precious. It is an exciting phase of life when you reach that mid-age. But all will be good as long as you start taking care of yourself after your 50s. After young adulthood, our body starts changing in many ways. And those changes become prominent as we reach mid-age. Managing our health needs to be our top priority, with our slowing metabolism. In our busy lives, we need to take some time for ourselves.
Our lifestyle becomes a significant factor in our health. If a sedentary lifestyle with a lack of exercise becomes a daily routine, it brings on weight issues, followed by life-threatening conditions. It makes our life more complicated and painful. A healthy lifestyle with a proper diet can also increase our life span by a few years. Some healthy habits in our everyday life can influence and enhance our life span.
- Here are some tips which can help you in keeping your body and mind healthy.
- Keep your BMI in check
- Know the quality, not the quantity
- Know what goes in
- Your meals need a protein hike
- Take out some time for the gym
- Include more physical activity
- Sleep is important
- Keep your blood sugar levels in check
- Increase your Omega-3 intake
Here are some tips which can help you in keeping your body and mind healthy.
Keep your BMI in check
BMI is the short form for Body Mass Index. It is an indicator of health. A higher BMI brings more risk of various diseases like hypertension, vascular problems, heart disease, etc. Recent studies show that many chronic health diseases can become more dangerous with the aid of obesity. As you age, health problems, activity level changes, medications, and lowered metabolic rate become significant problems. It is best to consult a doctor and chart the daily nutrition requirements for a healthy body.
Know the quality, not the quantity
The biggest problem for our weight gain is with our eating. Eating junk food helps with weight gain. So it is necessary to know our body’s requirements and consume good food. Having a balanced diet is very important. Healthy consumption will lead to muscle gain and give our bodies the necessary strength. Eating high-fiber-containing, green, leafy vegetables and fruits instead of processed food will regulate our body’s blood sugar level and help burn those extra calories.
Skipping meals is another harm that people do to themselves. People tend to have lots of worries about approaching mid-age, and with an increase in stress and a decrease in appetite, they tend to skip meals. Our body requires a certain amount of nutrients to be healthy. A reduction in metabolism leads to muscle loss and, thus, lowers strength. Consuming less fat-containing foods and increasing the nutrient content is a good idea. But good fat is a necessity for our diet. It helps in maintaining proper body temperature, and the metabolic rate is also stabilized. Along with balanced food, drinking water is also essential to keep the body hydrated.
Know what goes in
The best way to know what you eat is to cook your food. In that way, you can control what you eat. Having food outside is common. But it is not very good for our health to eat out. It leads to the intake of processed and high-fat foods, which results in weight gain. Cooking at home leads to a healthier diet, and such people are more mindful of what they allow in. They also have a better understanding of their eating habits and have an immense effect on metabolism.
Your meals need a protein hike
After the 50s, mass muscle decline is a common problem. Muscles are composed of proteins, and eating proteins strengthens our bodies. Proteins substitute well for fats. Having more protein-rich food will increase our metabolism and shed fat faster. Preventing obesity is half the battle for preventing diseases.
Take out some time for the gym
Cardio is always a great thing when it comes to health. With increasing age, strength training is an effective way to reduce muscle decline. Strength training improves the overall muscle density of the body too. Including muscle exercises in our regime can increase muscle strength. Setting realistic goals and working out increases the metabolic activity of the body. Weightlifting activities are easy to do. Walking, cycling, swimming, yoga, dancing, and many other activities increase our metabolism. Resistance training helps to reduce weight and reduces stress levels to a certain extent.
Include more physical activity
A sedentary life helps us to gain weight. And with changing times and the new routine of working from home, it is more difficult to reduce the waistline. There are various sitting exercises that one can always perform while sitting or taking frequent walks can also prove useful. It helps to increase the metabolic rate and aid in weight loss. Muscle loss is for lack of physical activity, making our body feeble: muscle loss and loss in bone density lead to osteoporosis, osteoarthritis, and other such health issues. So keep moving to prevent problems that come up after the 50s.
Sleep is important
Leptin and ghrelin are two hormones that our body releases while we sleep. It helps us to regulate our appetite correctly. Metabolism is disrupted by improper sleep. Moreover, fatigue promotes cravings and untimely eating. Sleeping disorders bring hormone imbalance, which stores more fat in the body. An eight-hour rest for every person is a requirement. Stress will affect our health leading to illnesses. Relaxing and rejuvenation are equally crucial for healthy living after the 50s.
Keep your blood sugar levels in check
High blood sugar levels are dangerous for health. But with increasing age, blood sugar levels might seem an everyday thing. High blood sugar can also cause type 2 diabetes. Having too much glucose in the blood for long periods can affect our organs adversely. Hyperglycemia damages the vessels that supply blood to our organs. It also increases the risk of heart disease and stroke, kidney disease, vision problems, and nerve problems—high blood sugar results from unhealthy eating habits and lack of exercise. Cut down on the intake of highly sugary foods, drinks, and beverages. Many items are available in the market that substitutes ordinary sugar. Those items can be used in our diet. With increasing age, cutting down on sugar is a good option.
Increase your Omega-3 intake
Omega-3 fatty acids are incredibly essential for our body, and their health benefits are endless. Studies also found that seven out of ten people above 50 had some memory loss, and some even had their memory fail. With increasing age, our brains also change, and there is a gradual loss of cognitive function. Omega-3 also helps us to fight against mental disorders like depression and anxiety. Omega-3 fatty acids may also help lower blood pressure, reduce triglycerides, slow the development of plaque in arteries, reduce the chance of abnormal heart rhythm, and reduce heart attack and stroke risk. Increasing Omega-3 containing food or supplements in our regular diet can improve our overall health by lowering our stress levels.
With increasing age, our health should be our priority. Exercise more, eat healthily, sleep well, keep your blood pressure and sugar levels in check, and so on. All these robust measures will undoubtedly contribute to healthy living after the 50s.