“At this age, don’t eat too much non-vegetarian food.”
“Do you still need strength training at this age?”
These are some common suggestions given to middle-aged people.As a result, some people start to eliminate either Nutritional food Make a group from your daily diet without consulting a dietitian, or eat whatever you like without worrying about it at all and assessing your health outcomes. Living in your 50s can be difficult.These challenges get worse Postmenopausal Female due to hormonal changes.
After the age of 50, many find it difficult to maintain a healthy weight. Aging makes it more difficult to lose excess body fat. A sedentary lifestyle, metabolic changes, and a poor diet are several factors that contribute to weight gain. To maintain a healthy weight, many people exclude many food groups from their diet. This unfortunately leads to malnutrition, muscle loss, sleep disorders, fatigue and weakness.
In this column, I’ll show you six easy ways to promote healthy weight and hacks and stay healthy at any age, even in your 50s.
I know your number: Body mass index (BMI) may not be the ideal way to determine if you are overweight or obese when you are in your 50s. The National Institute of Health Elderly people are advised to keep their BMI between 25 and 27 instead of less than 25. NIH recommends keeping your BMI above 25 to prevent bone thinning. Track your weight with a digital scale to prevent excessive weight gain. Your waist circumference is another important indicator of your health. Both men and women accumulate belly fat in middle age. Excessive abdominal fat increases the risk of non-communicable diseases such as type 2 diabetes and cardiovascular disease. In your 50s, you should have an annual or six-month health checkup to keep track of your overall health.
Combine training: Regular physical activity Recommended for all. In your 50s strength training It is more important to prevent sarcopenia, the process of losing muscle mass.your Muscle mass After the age of 50, muscle strength decreases by about 1-2% per year, but muscle strength decreases by about 1.5-5% per year. To reduce the risk of sarcopenia with aging, it is important to add strength training to your daily exercise routine. In addition, it reduces body fat, increases metabolism and improves physical condition. Aerobic exercise, such as active walking and jogging, can also help increase stamina.
Focus on what you eat and how much you eat. consumption Nutrient-rich foods.. Losing weight often requires a lack of calories, but not all calories are the same, so what you eat is more important than how much you eat. In your 50s, your nutritional needs change due to reduced calorie intake, dosing, chronic health, and muscle loss.
It is important to have a rich diet (Source: Pexels)
Fill your dishes with all the foods that will keep you full longer: Nuts, seeds, lean protein, whole grains, legumes, probiotics, green vegetables, leafy vegetables, Low-carb fruitetc. Increase protein intake to prevent age-related muscle loss and promote healthy weight loss.and 2018 studyResistance training and a high-protein diet were recommended to help older people maintain muscle mass. Significant improvements were observed in markers of strength, muscular endurance, aerobic capacity, balance and functional performance, and several health markers across all groups. Researchers have found that older women who participated in resistance-based exercise programs on a high-protein diet tend to lose more weight than women on a high-carbohydrate diet.
Avoid heavy carbohydrate diets, refined sugar, and sugar-sweetened drinks as they provide empty calories and minimal nutrition. A high-calorie, high-carbohydrate diet in the elderly increases the risk of multiple diet-related non-communicable diseases, including type 2 diabetes, high blood pressure, and obesity.
Move more: “Sitting is new smoking.” Find a way to increase you Non-motor activity heat generation or NEAT.. Physical movements that are not planned for exercise or sports (or sleep, breathing, eating) are considered NEAT. Sometimes it is called non-exercise physical activity or NEPA. NEAT can be achieved by cooking, shopping, dusting, walking dogs, talking on the phone, stretching breaks every hour, and more. These activities are added to your overall daily activities and help boost your metabolism.
Sleep soundly: Studies show that lack of adequate quality sleep is one of the major obstacles to weight loss efforts.In fact, long-term sleep deprivation obesity Similarly. Aim to ensure 7-9 hours of quality sleep per night by avoiding gadgets and electronics before bedtime, minimizing bedroom light, and avoiding spicy meals and caffeine just before bedtime. increase.
in brief – As we grow older, we need to focus on our lifestyle and change one habit at a time. Aging is inevitable, but it’s up to us how to age and stay productive. Eating well, sleeping well, and exercising may seem to be done on a regular basis, but these are factors for good health and optimal performance.
? Follow us for other lifestyle news Instagram | twitter | Don’t miss Facebook and the latest updates!
..
