September 12, 2018 by: Michelle Simmons
News) When you reach the age of 50, your body is not as healthy as it was
when you were younger. Therefore, you have to adopt good habits that will
help you stay healthy and prevent cardiovascular, hormonal and muscle
midlife may bring some health challenges for women, these challenges don’t
have to keep you from feeling good and living a fulfilling and vibrant
life,” said Yuan Shao, an internal medicine physician at Scripps
Clinic Torrey Pines. “Establishing preventive health habits now will help
you stay strong and healthy for years to come.”
are five tips for women on how to stay strong and healthy even after
the age of 50.
Eat healthily –
Shao explained that diet can greatly influence an individual’s
well-being as she ages. The lack of nutrients in the body can result
to health conditions, such as heart disease, diabetes or high blood
pressure. She recommends to eat less than the amount you ate when you
were in your 40s; eat fresh fruits and vegetables; eat lean meats,
poultry, fish and eggs for protein intake; eat whole grains, such as
oatmeal, whole grain breads, and quinoa for carbohydrates; stay
hydrated; and limit your intake of foods rich in calories and fats.
Have enough sleep –
Most people need at least seven hours of sleep every night for optimal
health; however, getting those hours may be more difficult as you get
older. This may be because of conditions that disrupt sleep, such as
arthritis and hot flashes. In order to get better sleep, change your
bad sleeping habits.
“When your body lacks
sleep, it releases hormones that compromise your immune system and
make you more susceptible to illness. Sleeplessness can also cause
mood swings and brain dysfunction,” Shao explained.
Keep moving –
Staying physically active enhances sleep, improves mood, and helps you
stay fit. Perform at least 30 minutes of aerobic exercise a day to get
the heart pumping. This increases muscles mass, prevents a slowing
metabolism and keeps the heart healthy. For muscle strength and
endurance and preventing bone loss, do resistance training two times a
week. Meanwhile, stretching and balancing exercises can help maintain
flexibility and prevent injuries. (Related: Physical activity
throughout older age linked to higher psychological well-being.)
Be optimistic –
Humor, laughter, and being positive can help you stay energetic,
joyful, and healthy no matter what age you are. A person can stay
optimistic by practicing being grateful, doing acts of gratitude
towards other people, keeping the mind active by studying art, music
or language, and getting a pet.
Go to the doctor for
check-ups regularly – “Regular health exams can find issues
before they start. When you invest an hour in getting your health
screenings and services, you are taking important steps to help you
lead a longer, healthier life,” Shao said.
Screenings and exams,
which include colonoscopy, mammogram and blood pressure and
cholesterol tests, are essential to keep updated with your health
status. In addition, talk to your doctor for preventive measures that
are appropriate for you.
common health changes women experience
mentioned earlier, the body changes as you age. The most common
health changes that women go through include increased risk for heart
disease, hormonal changes like estrogen, increased risk of colorectal
cancer, weaker immune system and brain degeneration.
more stories on how to live longer and healthier at Longevity.news.