“Eat less non-vegetarian food at this age.”
“Do I still need strength training at this age?”
These are some common suggestions for middle-aged people. Thus, some people either begin to eliminate nutritious food Sets out their daily diet without consulting a dietitian or don’t care at all and eat whatever they want without evaluating the health score. Life in your fifties can be tough. These challenges are exacerbated by after menopause Women due to hormonal changes.
After the age of 50, many people find it difficult to maintain a healthy weight. Aging makes losing excess body fat more difficult. Sedentary lifestyles, metabolic changes and poor diets are some of the factors that contribute to weight gain. In an effort to maintain a healthy body weight, many people eliminate a number of food groups from their diet, which unfortunately leads to nutritional deficiencies, muscle loss, sleep disturbances, fatigue and weakness.
This column explores six easy ways to promote a healthy weight and a sneak peek into staying fit at any age, even in your fifties.
Know your numbers: Your body mass index (BMI) may not be an ideal way to determine whether you are overweight or obese when you are in your 50s. the National Institutes of Health It recommends that older adults keep their BMI between 25 and 27 instead of 25. The National Institutes of Health recommends keeping a BMI above 25 to prevent osteoporosis. Track your body weight with a digital scale to prevent excessive weight gain. Your waist circumference is another important indicator of your health. Belly fat accumulates in men and women when they reach middle age. Excess abdominal fat increases the risk of developing non-communicable diseases such as type 2 diabetes and cardiovascular disease. In your 50s, you should have a yearly or every six months medical exam to stay updated on your general health status.
Combine exercises: regular physical activity Recommended to everyone. in the fifties, strength training It is even more important to prevent sarcopenia, a process in which your muscle mass decreases. It is appreciated that your muscle mass It decreases by about 1-2 percent per year after the age of 50, while your muscle strength decreases by about 1.5-5 percent per year. Adding strength training to your daily exercise routine is critical to reducing your risk of developing muscular dystrophy as you age. In addition, it helps reduce body fat and increase metabolism to maintain a better shape. Cardiovascular exercises such as brisk walking and jogging may also help boost your endurance.
Focus on what and how much you eat. Consume Nutrient-rich foods. Losing weight often requires a calorie deficit but not all calories are created equal, so what you eat is more important than how much. In your fifties, nutritional needs change due to reduced calories, medications, chronic health conditions, muscle loss, etc.
Fill your plate with whole foods that will keep you full for longer: Nuts, seeds, lean proteins, whole grains, legumes, probiotics, green vegetables, leafy greens, Low-sugar fruits, etc. Increase your protein intake to prevent age-related muscle loss and promote healthy weight loss. in a Study 2018To help older adults maintain muscle mass, resistance training and a diet rich in protein are recommended. Significant improvements in muscular strength, muscular endurance, aerobic capacity, balance markers, functional ability, and several health markers were observed in all groups. Researchers found that older females who participated in a resistance exercise program with a higher protein diet tended to lose more weight than those who ate a higher carbohydrate diet.
Avoid meals rich in carbohydrates, refined sugar and sugar-sweetened beverages as they provide empty calories and minimal nutrition. A high-calorie and high-carb diet at an older age increases the risk of diet-related NCDs including type 2 diabetes, hypertension, obesity, etc.
Move over: “Sitting is the new smoking.” Find ways to increase Non-Training Activity Thermogenesis or NEAT. Unplanned physical movement (or sleep, breathing, and eating) qualifies as NEAT. Sometimes, it’s called non-sports physical activity or NEPA. NEAT can be achieved by cooking, shopping, flicking, walking the dog, walking while talking on a call, taking hourly stretching breaks, etc. These activities add to your total daily activity and help increase your metabolism.
Get a deep sleep: Research shows that not getting enough quality sleep is a major barrier to your weight loss efforts. In fact, long-term sleep deprivation may lead to obesity like that. Aim to ensure a good 7 to 9 hours of sleep each night by avoiding gadgets or electronic devices before bed, reducing the light in your bedroom, and avoiding spicy or caffeinated meals right before bed.
Something small As we age, we need to focus on lifestyle, changing one habit at a time. Aging is inevitable, but how we age and keep our productivity high is up to us. Eating well, sleeping well, and exercising may seem like regular things, but they are factors in good health and optimal performance.
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