Good advice for Women to Stay Health and Fit 50 plus
Letís talk a little about what we expect as women as we start to climb the age ladder. Not our most favorite topic, but one that we could talk quietly about.
The fun times we had when were 20 and 30 can still be enjoyed, it is just that as time passes, many of us find that the lifestyle we lived and worked at then does not quite work as well for us today. But thatís ok and could to be expected.
What we want to do is to achieve similar results in the 50 plus range and we can! READ ABOUT WOMEN 50 PLUS
We just need to keep in mind that our bodies are changing a little and we need to compensate. Unfortunately we do need to think about the onset of menopause and weigh gain and ways to compensate for hormonal, cardiovascular and muscle changes. Thatís a little yucky!
Not so nice facts the chronological aging starts the day we are born and you will not be able to stop the time clock from ticking. BUT!!! Hereís the thing biological aging, and evidence suggests the aging of your body cells can be slowed down, and in some cases even reversed.
Letís start by saying, youíre a women and you can do anything you set your mind to! So with weight gain, you need to know that weight gain it is common in some women as time passes because of decreases in muscle mass, so we need to take action to stay on top of that! WOMEN AND MUSCLES
House work, running after the children or grandchildren walking the isles of the shopping centre, walking to work, running for the bus or train are all normal daily activities and these all play a role as does the food we eat and how much alcohol is consumed, even the air we breathe ages our skin, as for smoking JUST GIVE IT UP. All these things translate into the speed the body ages.
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So what do we do about it?
A good goal for those 50s and over' is to select a diet that is designed to maintain comfortable weight level, a diet that allows the consumption of heart-healthy foods and do a little exercise, like walking for half an hour every day and most of all start the day with a SMILE keep happy, smiling helps you stay young, well we would like it to, do it anyway! Smiling will make you feel good! The idea is to, stay strong!
The following few tips to might help the 50s plus gals keep in good shape!
Eating like they do in the Mediterranean
When looking at the world populations where women were remain fitter and living to 100 years plus, came from those that consumed a Mediterranean diet. The traditional style Mediterranean diet includes fruits, vegetables, whole grains, moderate red wine consumption and olive oil is used in salads and cooking. This type of diet has been associated with helping lower the risks of cancer and heart disease has the power to protect against major chronic diseases. Not to mention living longer and healthier.
As we age, unfortunately women could develop higher blood pressure, because as mentioned the blood vessels become less elastic. Those with higher blood pressure have a higher risk for stroke, heart attack, heart failure, kidney disease and an early death! Some 70% of salt comes from processed foods. By decreasing processed foods like fried hot chips, frozen dinners, canned soups, etc. This will significantly decrease any long term health issues. A positive step would be to aim for 1500 mg or less salt (sodium) a day. Thatís about Ĺ tsp.
Add herbs in place of salt
Herbs can be home grown in the garden or pots and it is worth having a good supply around to help add to cooking instead of salt. Many herbs are able to provide anti-cancer benefits, thyme, rosemary and oregano, are just a few that are high in antioxidants. Consuming more whole foods such as whole grains, fruits and vegetables will increase the fiber intake. When buy foods "READ THE LABLES" Eating more fiber helps the body feel fuller longer, So we eat less during the day thus improving the weight levels.
While many recommend the taking of vitamin pills, it would be far more beneficial and enjoyable to get those same vitamins from eating and drinking natural foods. Over 40 and into the 50s the body breaks down more bone than it builds. This puts women over 50 at risk for osteoporosis and bone fractures.
Calcium Some of the calcium enriched foods are sardines spinach, broccoli, kale, and low-fat or fat-free milk and yogurt.
Vitamin ĎDí Known as the Sunshine Vitamin, the body needs vitamin ĎDí to absorb calcium. Referred to as the sunshine vitamin because it is produced in the skin in response to sunlight. Vitamin ĎDí is a fat- soluble and includes vitamins D-1, D-2, and D-3. It can have an effect on as many as two thousand genes in the body so go get some sunlight!
Iron Multivitamins often contain Iron. Woman usually experience menopause and the cessation the menstrual period around the age of 50. After menopause, women no longer require the same amount of iron, the body cannot live without iron, but an overabundance of iron can be dangerous. Too much Iron has the potential to cause liver or heart damage and sometimes death.
Vitamin B12 Vitamin B12, vitamin B12 or vitamin B-12, also called cobalamin. This vitamin is a nutrient and water-soluble it helps keep the body's nerve and blood cells healthy. It also helps prevent a type of anemia called megaloblastic anemia that can have a tiring effect and bring on weakness. Vitamin 12 plays a key role in the normal functioning of the brain and nervous systems, and assists with the formation of red blood cells.
Please Note: No medical information is published on this website and articles show are not intended as a substitute for informed medical advice and the reader is advised not to take any action before consulting with a health care professional.
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