“Eat less non-vegetarian food at this age.”
“Do you still need strength training at this age?”
Here are some common suggestions for middle-aged people. As a result, some people begin to eliminate nutritious foods groups of their daily diet without consulting a nutritionist or do not bother at all and eat what they want without assessing the health outcome. Life at 50 can be a challenge. These challenges are exacerbated postmenopause women due to hormonal changes.
After the age of 50, many people find it difficult to maintain a healthy weight. Aging makes it harder to lose excess body fat. Sedentary lifestyle, 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 various 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 healthy weight and tricks to stay fit at any age, even in your 50s.
Know your numbers: Body mass index (BMI) may not be an ideal way to determine if you are overweight or obese when you are 50 years old. He National Institutes of Health recommends that older adults maintain a BMI between 25 and 27, instead of less than 25. The NIH recommends maintaining a BMI above 25 to prevent bone thinning. Track your body weight with a digital scale to prevent excessive weight gain. Waist circumference is another important indicator of your health. Both men and women accumulate belly fat as they reach middle age. Excess abdominal fat increases the risk of developing non-communicable diseases such as type 2 diabetes and cardiovascular disease. At age 50, you should undergo an annual or half-yearly health check to keep you informed of your general health.
Combine workouts: Regular physical activity it is recommended for everyone. At 50, strength training it is more important to prevent sarcopenia, a process in which your muscle mass decreases. It is estimated that yours muscle mass decreases by 1 to 2% annually after age 50, while muscle strength decreases by 1.5 to 5% annually. Adding strength training to your daily exercise routine is crucial to reducing your risk of sarcopenia as you age. In addition, it helps reduce body fat and increases metabolism to keep you in better shape. Cardiovascular exercises, such as brisk walking and running, can also help increase your endurance.
Focus on what you eat and how much: Consume nutrient-dense foods. Weight loss is often a calorie deficit, but not all calories are the same, so what you eat is more important than how much you eat. At age 50, nutritional needs change due to reduced calorie intake, medications, chronic health conditions, muscle loss, and more.
Fill your plate with whole foods that will keep you full for longer: Nuts, seeds, lean protein, whole grains, legumes, probiotics, green vegetables, leafy vegetables, low sugar fruits, etc. Increase protein intake to prevent age-related muscle loss and promote healthy weight loss. In a Study 2018, to help the elderly maintain muscle mass, resistance training and high protein diets were recommended. Significant improvements were observed in muscle strength, muscular endurance, aerobic capacity, balance and functional fitness markers, and several health markers in all groups. The researchers found that older women who participated in a resistance-based exercise program with a higher-protein diet tended to lose more weight than those who consumed a higher-carbohydrate diet.
Avoid carbohydrate-laden foods, refined sugar, and sugary drinks, as they provide empty calories and minimal nutrition. A diet high in calories and carbohydrates in old age increases the risk of suffering from multiple diet-related noncommunicable diseases, such as type 2 diabetes, hypertension, obesity, and so on.
Move more: ‘Sitting is the new smoking’. Find ways to increase yours thermogenesis of activity without exercise or NEAT. Physical movement other than planned exercise or sport (or sleeping, breathing, and eating) qualifies as NEAT. It is sometimes called physical activity without exercise or NEPA. NEAT can be achieved by cooking, shopping, dusting, walking the dog, walking while talking on guard, pausing every hour, and so on. These activities add to your total daily activity and help increase your metabolism.
Sleep well: Research shows that not getting enough sleep is one of the main obstacles to your weight loss efforts. In fact, long-term sleep deprivation can lead obesity too. Try to ensure 7 to 9 hours of quality sleep per night by avoiding electronic devices or devices before bed, minimizing light in your bedroom, and avoiding spicy or caffeinated foods just before bed.
In short – As we age, we need to focus on our lifestyle, changing one habit at a time. Aging is inevitable, but how we age and keep our productivity high depends on us. It may seem like eating well, sleeping well, and exercising are common, but they are factors in good health and optimal performance.
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