By Guest Blogger, Tracey C.
How to Incorporate Healthy Living Back to Your Life
As you get older, a change in eating habits is in order, along with other inevitable lifestyle changes. Basically, your body needs extra doses of vitamins, minerals and other important nutrients to maintain optimal levels of energy, brain power and good health. In time, the body’s metabolism (the rate at which calories are burned) begins to decrease. That means that later in life, you need less calories than you needed when you were younger. This leaves very little room for that extra piece of cake or a supersized order of fries.
Taking dietary supplements
It is important for everyone to consider appropriate multivitamins for their specific age. Calcium and vitamin D are especially important for bone health, as well as some other nutrients such as magnesium, potassium, vitamins C, K and B, and carotenoids. Contributions in protein and moderate wine consumption also has a positive effect.
Add flavor to your life
As you get older, the number of taste buds in your mouth decreases, so many people tend to eat sweeter or saltier foods. By adding natural herbs and spices to meals, you can maintain a healthy and delicious home cuisine without adding more fats, salt and / or sugar.
Eating more fiber can prevent stomach or intestinal problems such as constipation. Fiber may also help lower cholesterol and blood sugar. Make sure that at least half of the grains you eat are whole. Fruit and vegetables can also help with a balanced fiber intake. Women need approximately 21 grams of fiber per day, while men need about 28 grams. If you need to increase your fiber intake, do so gradually over the course of a few weeks, and drink more liquids to compensate for the extra fiber.
Fruit and vegetables
Eat two cups of fruit and 2 1/2 cups of vegetables each day and rotate between kinds of fruit and vegetables. A serving can be a cup of fresh or frozen fruit or half a cup of dried fruit. If you have difficulty eating raw fruits and vegetables, consider adding soup, vegetable juice or tomato sauce to your meals.
Aging decreases the perception of thirst. Drink fluids throughout the day. Water is probably the best calorie-free drink, but if you like to drink fizzy drinks, make sure that they are labelled as diet. Do not wait until you feel thirsty. Try taking several large glasses of water each day.
Fight the stress
Stress is a natural reaction of the body that allows people to act against unexpected situations of everyday life. The problem occurs when people feel stressed all the time. Meditation has been proven to be highly effective in reducing stress. Moreover, look for ways to relax in everyday life. Enjoy the silence for a while once the workday is over – no TV, no music, no conversations.
Even if you get just a little physical activity, such as walking, it is still better than nothing. Exercise helps maintain and strengthen the muscles that are lost due to the process of aging, and boosts the metabolism. It also helps you keep a healthy heart, and prevents disease. The routine should be repetitive, so do two walks of 15 minutes a day, or, if you have time, sign up for a fitness center for the elderly where you can do some light exercises, yoga or cycling. Letting your childish side show is a great way to train your body, too. Bouncing on trampolines and awesome adult jumping castles is equally fun in the company of your grandchildren and on your own.
Reaching a certain age marks the deadline for a change and healthy living. The period between your 40th and 50th birthdays is crucial. That is the time when you should start eating better, quit smoking, get into exercise and try to reduce stress and alcohol (if you have not done so earlier) to ensure good health. You can always start later, but the benefits would not be the same.
Tracey Clayton is a full time mom of three girls. She loves cooking, baking, sewing, spending quality time with her daughters and she’s passionate in writing. Her motto is: “Live the life you love, love the life you live.”