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Tuesday, January 28, 2020

7 steps to improve your health after the age of 50


Start Making Healthier Lifestyle Choices Today and You Can Live Longer. Lifestyle can keep you young and fit. In recent decades, life style as an important factor of health is more interested by researchers. A Millions of people follow an unhealthy lifestyle. Hence, they encounter illness, disability and even death. Problems like metabolic diseases, joint and skeletal problems, cardio-vascular diseases, hypertension, overweight, violence and so on, can be caused by an unhealthy lifestyle. The relationship of lifestyle and health should be highly considered.

Here are some steps you can take to improve your health after the age of 50
Eat healthy

Pay attention to good nutrition and cut back on sodium (salt) in your diet. Limit foods that are high in unhealthy fat and be sure to get plenty of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals each day. Talk to your health care provider about your daily requirements and ask whether you should consider taking nutritional supplements.
Stay active — physically and mentally

Get at least 30 – 60 minutes of physical activity on most days of the week, including aerobic exercise for heart health and weight-bearing exercise to reduce your risk for osteoporosis. Walking, jogging, biking, swimming, hiking, dancing and weight lifting are good choices. Find a few activities you enjoy — you’ll be more likely to stick with it. Talk to your health care provider before you begin any exercise program.

Studies show that challenging your mind can improve brain function and overall health. Stay in touch with friends and family members who are important to you. Take up an interesting hobby you’ve always wanted to learn more about, play cards with friends, or join a book club.
Maintain a healthy weight

Our metabolism naturally slows down as we age, making it more difficult to keep our weight in check. You may notice changes in your body shape and find that you have less energy. For women, this is especially true after menopause.

In our 50s, we also have the tendency to replace lean body mass (muscle) with fat. Because fat burns fewer calories than muscle, the weight gain cycle often is difficult to break—but it can be done through a diet and exercise program. Keep an eye on your waist measurement-to-hip measurement ratio—a large waist size compared to hip size increase the risk for health problems like diabetes.
Do not smoke or use tobacco products

It’s not easy to quit smoking—especially if you’ve smoked for years. Talk to your health care provider. There are a number of programs and medications available to help you stop smoking for good. Quitting is the single best thing you can do to improve your health.
Get enough sleep

Sleeping patterns often change as we get older, but good sleep is important for good health—at any age. If you’re having difficulty sleeping or notice that you’re more tired than usual, talk to your health care provider. Getting too little sleep can increase your risk for certain health problems.
Reduce stress

Chronic stress—a common problem for people in their 50s—takes a heavy toll on mental and physical health. In fact, studies have shown that stress increases the risk for heart attack, stroke and other serious medical problems, and may even speed up the aging process! Take steps to reduce stress in your life, either on your own or through a stress management program. Talk to your health care provider if you’re feeling overwhelmed or think you may be suffering from anxiety or depression.
Drink alcohol only in moderation

No more than one drink per day for women, two for men, if at all. Be aware that the way your body handles alcohol can change as you get older. Never drink and drive or get into a vehicle with an impaired driver.

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