Men: Eat Right for Healthy Aging After 50

BY CANDACE MATTHEWS

Eating right isn't just for women - men need help, too! Eating healthy can be manly; it isn't all about salads and salmon. Eating to prevent aging merely requires eating healthy while knowing what foods combat cell damage. 

Aging causes cell damage and inflammation; the key to aging well is eating foods that either slow this process or help reverse it. Things to keep a look out for as you age are deteriorating muscle mass, digestive problems, and problems with your vision. While the list of super foods may be a short one, I can tell you which ones you WANT to start eating. So put down the pretzels and pass the mixed nuts, we're eating to erase the years!

Blueberries are tiny wonders. Blueberries fight off free radicals that cause cell damage. Cell damage can cause anything from wrinkles to cancer. The best part is that blueberries come in many forms. Muffins, pancakes, and smoothies are some of the many options available. Aim for whole grain versions of baked goods with blueberries to help keep your colon healthy as well.

Mixed nuts have the same Omega-3 fatty acids you find in fish. These acids will help keep yourheart healthy as you age. Research shows they may also keep your mind sharp. You can eat the fish if you want to, but what man doesn't enjoy bar mix?

Spinach is particularly great for your eyesight. Remember that super strong guy that had his own cartoon many years back? Popeye never lost his strength thanks to a love of spinach. While he was a cartoon, and the effects of the leafy greens were a little exaggerated, the idea is still a good one. The best thing about spinach is that you can sneak it into other foods. Salads, homemade dips, and pastas can all benefit from a few extra leaves.

If you are taking medication it is important to look for harmful interactions, even with healthy food. A family friend was taking medication to decrease his blood pressure but loved to eat grapefruit in the morning. One day he followed up that breakfast with a lunch of onion soup and a trip to the emergency room. Grapefruit and onion are both blood thinners. The combination caused him to blackout after lunch. Ask your pharmacist what foods you should avoid.

As you age you are also naturally more prone to dehydration, bone breaks, and muscle fatigue. Pure water can help with the first problem while reduced fat milk with Vitamin D can help with the latter.

Foods you want to avoid will be high fat and/or sugar laden. If you cook with oils, use extra virgin olive oil instead of other oils. Additionally, cut down your soda drinking. I know someone who drinks one glass of water for every bottle of soda each day.

Eating to prevent aging is not only important in preserving your looks, but in preventing disease as well. Cancer, Alzheimer's, and diabetes can all have connections to poor diet and aging. Get started now to eat your way to better health and fewer wrinkles!

SOURCE:  voices.yahoo

50 Years Old and Over: How to Lose 50 Pounds

by Scott Hallock

If you are 50 years old and over than you know how hard it is to lose weight. Here are some easy tips to follow to get the job done.

I am 55 years old and have struggled with losing the fifty pounds of weight that I want to lose. I can take off 10 or so pounds, but, that's about it and then I hover around my new weight gaining and losing but never reaching my goal. Sound familiar?

Simple steps

I am now on track to lose the 50 pounds of unwanted weight that I have been trying to lose since my forties and here is how I am doing it.

I am eliminating no more than 500 calories a day in my diet. That is how simple it is.

The average meal should be around 500 calories and the average healthy person should eat about five meals a day (2500 calories) so, in order to lose weight safely, you must eliminate no more than 500 calories a day to stay in the safe zone and NOT gain that weight back.

It should be noted that if you eliminate more than 500 calories a day than you will most likely gain all of the weight back and then some when you return to your normal healthy eating style.

1) First of all, find yourself a good quality "meal replacement" and there are many to choose from. For me, I have found the perfect meal replacement which is why I am on track to lose 50 pounds. This meal replacement is one of the fastest growing in popularity supplements today and gives me a lot of energy; it's a complete and all natural Super Food drink mix which is vegetarian/vegan approved.

Note: Associated Content prohibits me from posting what this meal replacement is. If you are interested, let me know in the comment field and I'll send you the link.

2) Stop drinking soda, regular and diet soda. Just by replacing soda with water you can lose up to 35 pounds in one year.

3) Junk food is meant as a treat once in a while but, not to live on. Get rid of junk food, fast food and process foods and you will lose more than you ever expected not to mention feel great and live longer!

4) Get up and walk for 30 minutes a day or find an easy regular exercise routine six days a week. "A body in motion, stays in motion... a body at rest, stays at rest, breaks down and then dies too early."

Conclusion

Being overweight will lead you to an early grave especially in your golden years. There is too much to live for to allow that to happen and life certainly does not have to be that way. You will be amazed at how the little aches and pains that disappear as you trim up.

Personally, I plan on living until I am 106 years old and I plan to do that by drinking this popular meal replacement, living a healthy fit life style and sticking to healthy eating and an active routine.

Change your life by losing that extra 50 pounds that you are carrying around... get back to your High School fighting weight and your life will change more than you can imagine.

SOURCE:  voices.yahoo

Exercise Plan for a 50-Year-Old Woman

by Andrea Cespedes

You are never too old to commit to an exercise plan. Whether you have been exercising all your life, or have a new-found commitment at age 50, exercise can help you age gracefully, cope with the symptoms of menopause and prevent serious disease. Regular exercise also prevents the upward creep of the scale and keeps you strong so you can continue to perform daily activities effortlessly.

Needs at 50

As you move toward menopause, the changes in your hormone levels can cause you to gain weight and store more fat. Exercise and attention to a nutritious, portion-controlled diet can stave off these unhappy side effects of getting older. A study in the 2010 issue of “Obstetrics and Gynecology International” found that women between the ages of 45 and 65 who included both resistance and aerobic exercise three times per week for eight weeks experienced a decrease in menopausal symptoms and feelings of depression while experiencing better psychological health and quality of life. The American Association of Retired Persons points out that after the age of 50, you lose muscle mass at an accelerated rate of about half a pound per year – especially if you do not engage in exercise to retain it. After the age of 50, you are also susceptible to bone weakening – often caused by osteoporosis. Strength training and weight-bearing cardiovascular exercise, such as walking, jogging or hiking, can help you maintain bone density and prevent frailty.

Cardiovascular Exercise

The Centers for Disease Control and Prevention advises adults up to age 65 to get a minimum of 150 minutes of moderate-intensity aerobic activity weekly. Moderate-intensity activity gets your heart pumping and causes you to break a bit of a sweat – think power walking, cycling or swimming. If you are up for more intensity, you can do 75 minutes of vigorous cardiovascular activity weekly – such as running or high-impact aerobics. You could also combine the two and do about 37 minutes of high-intensity and 75 minutes of moderate-intensity cardio weekly to keep your heart healthy and burn excess calories. For even greater health benefits, increase the amount of time you spend doing either type of cardiovascular activity.

Related Reading: Personal Exercise Plan

Strength Training

Aim for at least two strength-training sessions per week and perform them on non-consecutive days. These sessions should target most major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms, using your own body weight, dumbbells, machine weights or resistance bands. Power, vinyasa and Ashtanga vinyasa yoga classes may also count as strength training. Remember to leave at least one day between training muscle groups for strength and allow yourself one or two rest days from cardiovascular activity per week.

Flexibility

Flexibility is an important component of fitness that should be regularly included in your program, especially after the age of 50. As you grow older, you tend to lose flexibility as a result of inactivity and the natural aging process. Stretching regularly helps keep your muscles and joints flexible so you continue to have freedom of movement and good posture. A flexibility program also helps reduce soreness after workouts and reduces your risk of getting injured. Yoga and Pilates are ways to incorporate mindful stretching into your fitness routine. These classes can also help reduce stress and induce mental relaxation. Ideally, you should include a flexibility training session into your routine three times per week for 30 minutes says the American Council on Exercise. If that is too much time for your schedule, aim for a minimum of five minutes at the end of each of your strength and cardio exercise sessions. Hold a stretch for each of the the major muscle groups for 15 to 30 seconds to reap the most benefit.

Planning Your Routine

Before embarking on a fitness routine, consult your physician for clearance. If you are new to exercise, plan to start slowly. Try fitting in your cardiovascular needs in 10-minute increments, which the CDC notes can be just as effective as longer bouts. For example, instead of going for 30 minutes of power walking all at once – go for a 10-minute walk before breakfast, around lunchtime and after dinner. You should also consider any physical limitations or health conditions you have when planning your routines. If you have joint pain, consider using an elliptical machine rather than a treadmill. Other low-impact options include swimming and cycling. Enlist the expertise of a certified personal trainer to help you develop a strength-training routine that works for your body and experience level. Even if you cannot afford weekly guidance, one or two sessions can help you learn proper form and technique.

SOURCE:  healthyliving.azcentral.com

Health Advice for the Over 50′s

As we live longer, each decade becomes younger. We hear that ’40 is the new 30′ and ’50 is the new 40′ for example. There is an element of truth in this – in many cases not only are we living longer, we are living more actively. This article will provide specific health advice for the over 50′s.

Research has proven that people who exercise in later life will avoid many of the illnesses and injuries that their peers will suffer from.

There is a misconception that as we age we need to slow down and do less – absolute nonsense. I have said before, with your body you use it or lose it. Why, as we approach old age should we allow our bodies to go into a state of disrepair, just when we need to help them as much as we can? It makes no sense whatsoever. It’s like servicing a car more infrequently as it ages and accrues more wear and tear.

I have helped scores of people improve their health and fitness past the age of 50. A significant chunk (30%) of my current client base is actually over 60, and I would be willing to bet a significant amount of money they would be capable of feats of physical fitness that many people half their age couldn’t do.

Our bodies are capable of improvement at any age, so it’s never too late to start – see the evidence below…

This is Alan King, aged 54, completing his first marathon in May 2013.

 This is Dave Goddard, losing 48lbs in 3 months aged 59!

Here is Allan Lord, losing 21lbs through kettlebell training aged 67!  

So, if you are in the 50+ demographic and are interested in exercising, here is my advice…

1. Aim to improve your flexibility and mobility. Amongst the more mature exerciser ‘wear and tear’ problems such as arthritis are commonplace. Making sure you keep these joints mobile is paramount. Starting with regular exercise that avoids high impact (such as weight training) is vital. High impact activity includes running and sports such as squash or tennis.

Strong muscles offset joint loading, maintaining joint integrity for longer. If you have arthritic knees for example, training the quadricep muscles at the front of the thigh can help alleviate much of the problem.  Strong core and limbs also help with balance and co-ordination, the loss of which can be an issue for many people as they age.

2. Be aware of HOW you exercise. Focus on improving strength and maintenance of muscle mass. Improve balance by using dumbbells, and try to mimic real life movements.

I recommend using dumbbells as they force your body to co-ordinate more effectively and activate deep core muscles. Exercises such as step ups, squats, shoulder presses, deadlifts etc (see youtube for form on each, or ask a trainer at your gym) all help to improve functional fitness, regardless of age.

To begin, work within your capabilities, but remember these will grow as your fitness improves. Don’t be afraid to lift heavier weights or try new movements as and when your capabilities increase.

3. Look at your nutritional approach. Now more than ever is the time to address the diet.

Remove the foods that cause inflammation in the gut such as grains and dairy, and keep really hydrated. If you are on any medication, speak to your doctor about how many of your meds are ESSENTIAL – my hunch is that some of them are to treat problems you can manage with improved diet and exercise.

Take in more good quality fat, protein and vegetable-based carbohydrate and reduce your intake of sugar and beige foods (bread, rice, pasta, potatoes, breakfast cereals etc). If you are a drinker, reduce your intake generally, and switch high sugar wines and beer for lower sugar, dry wines and clear spirits.

4. Supplementation. My approach to supplement is to take what you NEED rather than what you read. However, some supplements are a pretty good insurance policy for many.

I suggest a good quality fish oils and maybe a multi-vitamin. An organic greens drink can also be helpful to ward off common complaints and provide a huge vitamin and mineral boost. If possible, drink mineral water from a bottle rather than plain tap water as in some areas tap water has chemicals added and some minerals stripped from it.

If you are struggling to shake off illness, you may be lacking in a few minerals so booking a mineral test wouldn’t do any harm and would help you take control of your immunity as you would know what minerals you are deficient in.

Hormonally, changes in both women and men can affect health, so sticking to a sensible exercise regime and a clean-food diet will help to keep everything in balance.

5. Sleep. A common complaint amongst my older clients is that their sleep quality declines – this is for a variety of reasons, ranging from aches and pains in new clients through to poor sleeping conditions.

As a starting point for those suffering from poor sleep quality, making sure you have a solid bed time routine such as dimming your lights an hour before bed, getting to bed before 10.30, making sure your room is pitch dark (no lights at all), cool (rather than cold) temperature in the room (we heat up overnight, so it helps prevent excess sweating) and making sure you aren't hungry or have a full bladder can all help with sleeping.

In the morning, not lying in bed too long after waking up can also help to establish a routine otherwise the temptation is to stay in bed for longer than necessary, reducing sleep quality and making us even more tired.

If these steps don’t work, a Zinc and Magnesium (ZMA) supplement has been known to help, as has melatonin before bed.

These five tips will hopefully help you to embark on a health and fitness journey that will improve not only your health, but also your life in a wider sense – the physical, mental and social benefits of exercise are not to be exaggerated. I firmly believe that great health is the cornerstone of a great life and better still, it’s never too late to start – just follow these bits of health advice for the over 50′s and enjoy a fitter retirement.

Source: http://www.hoylesfitness.com