Although growing older is a fact of life, the way in which we age can largely be controlled by the decisions we make day-to-day. Bidding adieu to your thirties may mean that your body starts to tire more easily and your schedule is likely full of everyone else’s activities but your own. But that doesn’t mean you should toss your needs out the window without a fight.
If you want to feel the way you did in your twenties or thirties (or at least attempt to), it’s time to give your health a makeover. Here’s how. And to discover even more stomach-slimming tips, don’t miss these 20 Ways To Stay Fit and Healthy.
(1) SCALE BACK THE HIGH INTENSITY WORKOUTS
You may have felt unstoppable in your prime, going for five-mile runs and lifting heavy weights. But as we age, our bodies aren’t able to tolerate the same level of intensity. “As we get older, we might have different body aches and things might feel different. When you’re young you can get away with doing more high intensity workouts and I think people really rely on that to stay fit and thin. However, while movement is super important, we need to do what is good for our bodies as we get older.
(2) DON’T TRY TO OUT-EXERCISE YOUR DIET
If you’ve been one to hit the gym extra hard after a weekend binge, you’re not alone. Often we turn to exercise to correct diet mistakes, but that solution doesn’t last forever, as we get older changes crawl — our bodies change, and our metabolism changes. It’s important to separate food versus exercise, and focus on eating well. Make exercise something that’s not going to beat your body up.”
(3) BE AWARE OF HORMONAL FACTORS
It’s hard not to notice the changes our bodies go through, but the underlying causes might not be so obvious. We can experience hormonal changes as we get older, which can change the way food is metabolized and the way our bodies use and produce energy. As a result, it can be a frustrating reality for many when they notice more fat around their middle (especially for women).Having a firm understanding that your body simply does not process food the same way can help frame your mindset toward a more structured and mindful lifestyle in which you’re able to make healthier choices.
(4) BALANCE YOUR BLOOD SUGAR
It’s not an exact science, but changes in mood, energy or sleep can signify that your blood sugar might be out of whack. “It’s important that we’re eating consistently for blood-sugar balancing which is really the key [to staying fit in your forties]. The fat that tends to collect around the midsection is all about blood sugar and cortisol levels. A good way to stabilize things is to avoid the blood sugar spikes and crashes caused by empty carbs.
(5) CUT BACK ON CAFFEINE
Chances are it’s not the first time you’ve been told to scale back on the coffee, but it’s about time to do it! “For caffeine, I’d suggest about one glass per day. Depending on what you’re having that’s between 35-80 mg per day, but really no more than that. Also know that decaf does not mean caffeine free. Too much caffeine can cause insomnia, irritability and, when used as a quick fix for an energy dip rather than reaching for whole foods, you rob your body of a chance to fuel itself properly, which won’t fix the underlying fatigue.
(6) FUEL ENERGY DIPS WITH WHOLE FOOD
It doesn’t matter how old we are, energy dips and wacky cravings can always throw us for a loop. People don’t clinically have blood sugar control issues, but they can feel when their blood sugar is not well balanced.Clues to that are feeling really fatigued throughout the day, waking up super tired, or having energy crashes. When it’s crashing we likely need to be fed, but what happens is that people caffeinate which can make it worse. Reach for protein-rich or healthy-fat items like chicken, fish, or nuts when you feel your battery dying to level out your blood sugar.
(7) DON’T SUPPLEMENT WITHOUT SPEAKING TO A PROFESSIONAL
It’s easy to get pulled into the world of quick fixes and “magic pills”, but tread with caution when it comes to supplementation. It is recommended to get your vitamin D checked to see how much, or if, you need to supplement. Most people can benefit from a probiotic or fish oil supplement, but it’s always wise to have a conversation with a professional about your diet and have someone with trained eyes look at your blood work.
(8) SCHEDULE SLEEP
When you were 20, you might have gotten away with getting only four or five hours of sleep, but those days are long gone. You’re likely being pulled in a million different directions, but it’s crucial to your health and sanity that you schedule adequate sleep each night. We need seven to eight hours of sleep per night, Also, as we get older we might need more sleep
(9) CUT OUT EMPTY CALORIES ONCE AND
One of the biggest changes we experience in our 30s and 40s is how our body uses and processes calories. The ever-feared slowing of the metabolism is actually somewhat of a reality. Focus on cutting out empty calories, because they add up quickly and don’t leave you feeling full. Avoid wasting your nutrient needs on empty calories items like chips, soft drinks, and latte syrups.
(10) EAT BREAKFAST WITHIN ONE HOUR OF RISING
If you’ve never been a breakfast person, it’s better late than never. Meal timings are really important for your metabolism. The best thing we can do is make sure that we’re re-fueling our bodies by eating breakfast within the 1st hour of waking up.
(11) EAT EVERY 4-6 HOURS
Not only is it important to kickstart your metabolism first thing in the morning with a healthy breakfast, but to keep it humming you’ve got to eat consistently throughout the day, you should eat every four to six hours post-breakfast to keep your body fueled and using energy efficiently, which can assist with any fat burning goals.
(12) AIM FOR 20-30 GRAMS OF PROTEIN PER MEAL
You don’t have to be a bodybuilder to seek out protein consistently. The nutrient is crucial to maintaining and building muscle mass as we age. It’s important to make sure we have 20 to 30 grams of protein at every meal. That’s ideal to help keep that muscle mass strong. The more muscle you have, the less overall fat sits on your body. Less muscle mass means a higher body fat percentage. At rest, lean body mass is active, burning calories, which is why having more lean muscle means a faster metabolism. Fat, at rest, is inactive, so overall metabolism is slower!
(13) REACH FOR MORE ANTIOXIDANTS
By now you probably know that antioxidants are healthy, but the nutrients are especially important as we age in order to prevent and fight against problems that may arise such as skin damage or even certain cancers, as we go into this age we’re thinking about antioxidants and cell health. Maybe our joints are aching a little bit more. So you should be incorporating a good amount of antioxidants from fruits, veggies, nuts and beans into your diet.
(14) GET IN YOUR OMEGAS EVERY DAY
In the last decade, fats became trendy. But regardless of hype, healthy fats like Omega-3 fatty acids are incredibly beneficial to your health and body functions. “By increasing Omega-3 intake, you can really help decrease joint pain. In your 20s, you never felt your joints at all — you just thought you were Gumby — but now is the time to be kinder to your joints in order to stay active so that you have the ability to do the things you like to do
(15) MODIFY YOUR MOVEMENTS
It may suddenly feel like you have to erase everything you’ve learned in the last 20 years or so regarding exercise, but there’s no need to drop your favorite workouts — just modify. Find different modifications for your activities and stay positive about it. You may not be able to go out and do the long runs you used to do or lift as heavy, but there are still great lower-impact options such as cycling or doing lighter lifting with more frequent reps
(16) MAKE YOUR DIET MORE HEART HEALTHY
When you were younger the last thing you probably thought about was your heart health, but being mindful of your ticker is very important as we get older. The earlier you make heart health a priority, the better because prevention is the most effective measure you can take. Focus on higher fiber foods and lower cholesterol foods to make sure your heart stays healthy. Also look to healthier fats and oils and try to omit some more processed meats like bacon.
17. KICK UP YOUR CALCIUM INTAKE
At this point in your life, you should also be thinking about bone density and what you can do to strengthen it. After the age of 40, it is important to make sure you maintain healthy bones to avoid developing osteoporosis. It usually occurs in people over 50 and increases risk of fractures. To maintain bone density, consume 1,000 to 1,200 mg of calcium daily along with vitamin D and moderate exercise!
18. SUPPLEMENT WITH B12
Older adults typically have a higher risk for vitamin B12 deficiency because our ability to absorb the vitamin decreases. Vitamin B12 is important for proper nerve function and red blood cell production. Older adults should aim for 2.4 micrograms per day. B12 can be found in dairy, eggs and fish. However, it’s always a good idea to consult a professional to make sure you’re getting an adequate amount and if not, they can suggest options for supplementation.
19. WORK ON PREVENTION
Your 40s can be a hectic time, thanks to career moves and family. The reality is that the chaos likely isn’t going away anytime soon. it’s important to really realize that things are not going to get better, so prevention is your best key. “Start working on yourself today versus 10 years from now. We know that, on average, people are gaining 1 to 2 pounds per year, so if you’re working toward it now and your metabolism is still functioning well, it’s really helpful in the long term.
20. FILL UP ON FIBER
Fiber was important two decades ago, and it’s still important now. Fiber helps keep bowel function regular, helps lower risk for colon cancer, and is good for overall heart health,.Aim for over 30 grams of fiber per day. Fiber is found in fruits like raspberries, vegetables like artichokes, whole grains like farro and quinoa, and beans, peas, and legumes. Aging is a process; The following are general guidelines for people 40–49 years old:
•Physical exam (check-up)—Every 2 or 3 years or as recommended; height, weight and BMI calculation, blood tests, urinalysis and mental health screening
•Dental exam and cleaning—Every 6 months to 1 year or as recommended
•Comprehensive eye exam—every 2 years or as recommended
•Blood pressure screening—Every 2 years or as recommended; more often if you have hypertension or other conditions like diabetes, heart disease or kidney disease; ask your health care provider about the benefits and risks of aspirin therapy to reduce heart attack and stroke risk
•Cholesterol screening—Every 5 years or as recommended
•Diabetes screening—as recommended in people at increased risk and those with certain health conditions, such as high blood pressure
•Baseline skin exam to determine your skin cancer risk—subsequent exams may be performed every 3 months to 3–4 years, depending on your risk
•Baseline EKG (electrocardiogram)
•Colorectal cancer screening—beginning at age 45 if at increased risk (e.g., due to family history of the disease)
•Immunizations—Annual flu (influenza) vaccine, tetanus booster (every 10 years), pneumococcal and hepatitis vaccines (as recommended)
•Additional screening tests for women in their 40s—Annual clinical breast exam , pelvic exam and mammogram; Pap test and bone density test (as recommended)
•Additional screening tests for men in their 40s—Testicular exam at every physical exam or as recommended; talk to your doctor about PSA screening and prostate cancer risk
Health indeed is wealth, as we age we should take proper care of ourselves, its rather unfortunate that some elderly people in the rural areas are not aware of their health status, whatever symptoms they get, they take panadol, while their children are in the big cities doing “doings”, living life on the fast lane and all.
So let us be mindful of what goes into our mouths, reduce alcohol intake, red meat, sugar laced foods, junk foods and focus on fruits, vegetables, whole grains etc
And the next time you are at a party, think about your health first before deciding on what to eat, drink and the quantity.
Once again, HEALTH IS WEALTH!!!