sodium

Guest Post: How to Live a Healthy Life in Your 50s

The older you get, the more your lifestyle habits will change. After you’ve reached 50, you’ll realize that you’ll need much more effort to achieve the same health and fit goals than you needed when you were in your 30s. Everything from your hormones to your cardiovascular system will suffer some defining changes due to menopause and many other processes in your body. Therefore, you’ll need to acquire different lifestyle habits that will make life in your 50s amazing.

Stay Active

Just because you’ve come to a certain age it doesn’t mean you should stop working out. However, you should consider a less intense workout session, that will adapt to your abilities. If you loved jogging in the morning, feel free to continue with a daily workout. According to newest research, running strengthens the knees, so don’t skip on your daily exercise. What’s more, cut the risk of Alzheimer’s disease to a minimum and enjoy 30 minutes of walking every day. You could also ride a bike, or even do gardening 5 days a week to lower the risk of memory and cognitive problems.

Cut Back on Salt

The older you are, the higher the risk of developing hypertension. Blood vessels become less elastic as we age, so you’re more likely to get high blood pressure if you don’t take care of your food intake. What’s more, hypertension is the well-known trigger to more serious health problems, such as kidney disease, heart failure, stroke, heart attack and even death. Therefore, cut back on salt, avoid processed foods as much as possible and turn to vegetables, fruit, and whole grains.

Have Enough Sleep

A good night’s sleep is imperative for good health. Therefore, if you’ve noticed that your sleeping schedule has significantly changed, it’s time to talk to a doctor about it and check your health. Less than seven hours of sleep a night isn’t enough for your body to recover from the previous day. If you’re experiencing insomnia, try to exercise more, and drink less alcohol. Be sure to talk to your doctor and see if you need to change something else in your daily life. Insomnia can also be a sign of anxiety, so feel free to consult an expert and see if you might have an underlying problem of anxiety or depression.

Have Your Vitamins in Check

A healthy diet is essential for a healthy life. This is especially true in your 50s since your body isn’t able to process the same amount of unhealthy food and substances it used to. Therefore, make sure you have your levels of iron in check. Women should pay special attention to iron since the need for it decreases as a woman enters menopause. Too much iron can cause liver or heart disease, so keep the levels in check. Add vitamin B12 to your daily supplements to support your blood cells and promote healthy nerves.

Socialize

Keeping in touch with friends, and having someone to socialize with is essential for good mental health. After your children have left the nest and you’ve retired, you’ll have plenty of free time on your hands, and get a chance to meet new people. Consider visiting retirement villages in NSW, because you can find a lot of people your age who can help you pass the time of day. Moving into a retirement resort will give you the chance to have a whole day filled with various activities, interact with many wonderful people, and enjoy your golden age.

Every decade of our life requires specific lifestyle changes. As you enter your 50s, it’s time to start taking care of your vitamin intake and lead an active life. Also, socialize as much as possible, have enough sleep and cut back on unhealthy foods to live a long and healthy life.

Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.

Exercising? You Need These Nutrients

You need to eat well while you’re exercising. Otherwise, you’re simply not going to get all the benefits possible from your activities. But it’s worth finding out how precisely you should eat when you’re exercising.It’s not enough to say “eat well” – you need to know what nutrients your body actually requires!

Sodium

Many people may cringe upon hearing the word “sodium” in relation to health; they know it essentially means you need to think about the inclusion of salt in your diet. But isn’t that a big no-no? Actually, exercise makes you lose sodium very quickly, and if you don’t replenish that sodium then you can experience cramps. Low sodium levels in the long-term can cause hyponatremia. That’s why sports drinks have added salt in them!

Zinc

When you don’t get enough zinc, your oxygen intake can become negatively affected. So if your exercise is focused largely on cardiovascular and endurance activities (and what good exercise routine doesn’t at least feature these things?), then you need to pay attention to your zinc levels. It’s also great for helping to keep testosterone levels up, which is something that will become increasingly important for men approaching middle-age! Chickpeas, spinach, cashews, and mushrooms are fantastic ways to get zinc into your system. (Psst – so is dark chocolate!)

Omega-3

If you’re working on cardiovascular activities, then you need to keep your heart healthy. And there are few nutrients out there better at protecting your heart than omega-3. To many, this means you need to consume fish and fish oil – something that worries vegetarians and vegans! But omega-3 can be found in abundance in berries, seeds, mangoes, and leafy greens. Precisely the kind of things you can combine in a Ninja blender to make a tasty and nutrient-packed smoothie!

Magnesium

When you exercise vigorously, you’re actually putting your bones through quite the ringer. Those frequent hard impacts that accompany running can cause problems if you’re not keeping up your bone strength. Calcium is usually considered the obvious nutrient when it comes to bone strength, but you mustn’t forget about magnesium. It also helps you retain muscle strength. After all, your muscles take similar punishment during rigorous exercise! Avocados and bananas are great sources – they’re also rich in potassium, helping you maintain your energy levels. (Psst – dark chocolate also contains a lot of magnesium! Seriously, don’t underestimate dark chocolate. But, y’know, don’t pig out on it, either.)

Vitamins B, C, D, and E

It might be a safe assumption that you need all the lettered vitamins when you’re exercising regularly. But it’s good to understand why these ones, in particular, are so important. Vitamin B helps you metabolize fats and proteins, an essential function for people who exercise. (Vegans will probably need to take supplements to keep their levels up!) Vitamin C helps prevent shortness of breath during and after exercise, so stock up on oranges and grapefruit!

Vitamin D – the sunshine vitamin – helps the mitochondria in your muscles regenerate energy during exercise. This helps you maintain endurance. As for vitamin E – well, vitamin E is just really good at preventing illness. And few things disrupt your exercise routine quite like being ill!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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