Your no-panic health guide: ages 50 to 60

By Anne Montague

Health worries come and go, and it isn’t always easy to tell if that odd twinge is perfectly normal. Reassuringly, when you learn how your body changes over the years, you can tell what’s to be expected and what you need to treat more seriously. That way, you can future-proof your health

If you're 50 to 60...

You'll have to eat a bit less and step up your exercise to stay in shape, but it's worth the extra effort to enter your middle years feeling fit and healthy and ready for the challenges ahead.

What's normal

● Menopausal symptoms such as hot flushes and mood swings may well be a feature of day-to-day life - and for some women will remain so for many years to come.

● Becoming an apple rather than a pear shape - extra pounds gained before the menopause tend to be spread across hips, thighs and bottom, but falling oestrogen levels mean they now go straight to your middle. It also becomes harder to keep the weight off.

● Attacks of cystitis become more common at this age. Help prevent them by drinking lots of fluids and eating a daily probiotic yogurt.

● Aches and pains in your joints - women are more susceptible than men to osteoarthritis. Non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen can relieve symptoms, but fish oils and glucosamine may also help.

What's not...

● Changes in your breasts, including any alteration in their shape, texture or appearance, or any new pain or lumps. The risk of breast cancer rises from one in 200 in your 30s to one in 23 in your 50s. Keep your screening appointments and check your breasts and armpits regularly for changes.

● Unusual fatigue, chest or indigestion-type pain, which could be signs of a heart attack - women may experience less-typical symptoms than men do. Apart from the classic crushing chest pain, be alert to a dull pain, ache or heavy feeling in your chest that spreads to your back or stomach; a mild discomfort in your chest that makes you feel unwell; chest pain that feels like bad indigestion; and feeling lightheaded or dizzy.

● Vague but persistent abdominal symptoms such as bloating, abdominal or pelvic pain, difficulty eating or feeling full quickly. In some cases where these symptoms start suddenly and occur for more than 12 days in the month, they can be a sign of ovarian cancer - if you're concerned, you should see your GP as soon as possible.

Hold back the years

● Don't abandon contraception until at least a year after your final period. Even then, you should use condoms if you're in a new relationship, to protect against sexually transmitted diseases.

● Work at your weight. During the menopause, your body wants to store rather than burn calories and deposit fat around your middle. Eat low-fat recipes, reduce portion sizes and focus on whole foods. Researchers at Tufts University in Boston found that middle-aged people who ate lots of high fibre, unprocessed carbohydrates like vegetables, beans and wholegrains along with low-fat dairy food gained less weight and fewer inches round their waist than people eating lots of processed and refined foods with the same number of calories.

● Know your blood pressure and cholesterol levels. A staggering 84% of women over 55 have high cholesterol and one in three have high blood pressure, yet many of them are completely unaware of it. Both conditions can be effectively controlled, reducing your risk of stroke and heart disease.

● Focus on aerobic exercise, which also keeps bones and muscles strong. In the five years after menopause you lose 3% of spinal bone density each year - and muscle strength also declines. Brisk uphill walking, jogging, stair climbing and aerobics will improve fitness and bone and muscle strength. The more muscle you build, the easier it is to keep weight stable - for every 2kg increase in muscle mass there will be a 10% increase in your basal metabolic rate.

SOURCE: allaboutyou.com

Healthy Living in Your 60s, 70s and Beyond

By: Laura Evans

Due to healthy living, many people live years beyond what their grandparents, or even their parents, might have dreamed. Challenge yourself as you age to improve your health and have a meaningful impact on those around you.

Health First
In order to live a long live, you must plan ahead. Even if you are blessed with good genetics, genes alone won't do the job for you. In order to live long, you must eat well, visit your physician on a regular basis, and exercise regularly.

Know the ins and outs of health nutrition. Eat a low fat diet that is rich in fruits, vegetables and whole grains. Temper your desire sugar. If you smoke, quit, and keep your alcoholic drinks to a minimum. Plan your meals with your family's history in mind. For example, if your family tends towards high blood pressure, ditch the salt or use salt substitutes. In addition, read the labels on canned or frozen foods to check to see the sodium, as well as fat, contents per serving.

Get regular checkups. While visiting your physician may not be the first on your "desired activities" list, seeing your physician will help you nip potentially serious illnesses before the illnesses become truly serious.

Keep on exercising within the dictates of what your body will allow. If you aren't exercising now, start. While you may not be able to run a mile in "xyz" time anymore, you can certainly walk to keep your body healthy, take a bike ride or go swimming.

Beyond Physical Health
Your mental health is as important as your physical health. Regardless of whether you are 35 years old or 90, your mind has to be exercised as well as your body. Take stock of yourself. Have you always wanted to take a class on painting? Now is the time. What strengths do you have? Volunteer to help others develop similar strengths. Spend time with friends and family and enjoy yourself.

Source: http://www.life123.com

Strength Training Routines - For Women Over 50s

Strength training routines do more than just reshape your hips or thighs...

Weight lifting exercises slow the muscle loss that occurs with aging,
help prevent (bone thinning) osteoporosis, improve our sleep, decrease our
risk of injury and keep our blood sugar levels healthy. Not to mention improving our balance, mental health and long term weight loss success.

... In other words resistance training helps turn back time.

A word of warning though. Strength training reshapes not only your body - it reshapes your life. Become strong in your body and you become strong in your life. So If you don't want to join the ranks of strong, vibrant, mature women - turn back now. Otherwise...

Begin With The Basics

• Educate yourself about what happens in your muscles when you strength train and what some of the benefits of strength training are.
• Test your strength to see where you're starting from.
• Once you have the results of your strength tests, set some goals around getting stronger. Design a strength training program that meets your needs. Get help from a certified personal trainer or physical therapist if needed.
• Keep a workout log to track your progress and help you stay motivated.
• Reward yourself for the progress you're making.

Source: http://www.flourishover50.com

Love your body through the menopause.

By Karen Evennett

You may find it hard to feel good about your changing body if, as many women do, you feel drained of your femininity by your lack of oestrogen. For example, your breasts will no longer go through the cyclical changes you’ve been used to, and some women feel empty inside. But try these tactics...

Don't struggle to be skinny

You may hate your weight gain, but fat cells produce oestrogen, which you need at this time, and this is your body’s way of arming itself against the impending drought. ‘Your body chooses to store fat on the tummy when you’re perimenopausal because tummy fat is active fat, easily accessed by the liver and major arteries thanks to its location, whereas hip fat is inactive because it basically just sits there,’ explains Dr Glenville.

‘Fighting to stay skinny will make your other symptoms worse, so be happy with a little extra weight but stay within your healthy body mass index (BMI). 

Obesity will make you more likely to have hot flushes and exacerbate joint pain, as well as making you more susceptible to heart disease and breast cancer.’

Do eat healthily

‘Eating regularly every three hours – and avoiding added sugar and caffeine will protect you from blood-sugar fluctuations, which can cause mood swings, hot flushes, night sweats and insomnia, and are more common as we get older, with or without the hormonal changes of the menopause,’ says Dr Glenville. ‘Some women end up on HRT when really their problems were caused by eating too erratically. A healthy diet, rich in pulses, fresh fruit and vegetables, will increase your chances of sailing through the menopause symptom free.’

Don't smoke or drink excessively

An unhealthy lifestyle exacerbates symptoms and may bring your menopause forward.

Do take regular exercise

This will help keep your weight in check and your symptoms under control. It will also help protect you against heart disease, as well as osteoporosis, which becomes more of a risk when your supplies of bone-protecting oestrogen begin to shrink. 

SOURCE: allaboutyou.com

10 Best Foods for Women Over 50

Are these on your weekly grocery shopping list?

	1. Whole grains: Essential for maintaining a healthy heart and blood sugar levels, women over 50 should be eating five 1-ounce servings of whole grains every day. A serving is small (1/2 cup of whole grain pasta), so you have to make sure you're not overdoing it or else the calories can add up. Grains are also a great source of fiber.
	2. Salmon: Salmon is one of the world's best sources of omega-3 fatty acids, and doctors say it is a very powerful food for maintaining proper brain functions. Not only is it packed with protein and healthy fats, but it is also a great source of calcium. Although salmon has major health benefits, it also helps with dull, thinning hair - and we love that.
	3. Beans and lentils: If you're not a meat eater, and even if you are, beans and lentils are a fantastic substitute for protein. They provide a large dose of fiber, they're economical (mix some canned kidney beans with 1/2 cup of brown rice and a bunch of steamed vegetables for a healthy dinner under $5), and they also help prevent blood sugar levels from spiking.
	4. White meat chicken or turkey (skinless): Lean protein is important for maintaining muscle strength, which also helps stabilize your joints and prevent aches or injuries. It is also a great source of iron, which is especially important for pre-menopausal women or those with iron deficiencies.
	5. Spinach and other leafy greens: Dark, leafy greens like spinach and kale are some of the healthiest foods on the planet. Surprisingly, they're a good source of protein - which is how vegetarians are able to avoid protein deficiencies and keep their energy up - but more importantly, they are rich in calcium. In order to decrease the risk of developing osteoperosis later in life, women over 50 should be consuming 1000-1500 mg of calium every day. One cup of cooked spinach has 230 mg of calcium.
	6. Nuts: Whether you prefer almonds, peanuts, or macadamia nuts, they are all a great source of protein, fiber, and healthy fats. Snacking on an ounce of nuts can curb your appetite, and making nuts a regular part of your everyday diet is a great way to help avoid weight gain after 50.
	7. Grapefruit: Doctors say that for women over 50, fruits and vegetables should make up the majority of your diet. Grapefruit is one of the best choices because it is packed with vitamin C, soluble fiber, and it's a great natural fat burner.
	8. Avocados: Avocados are an excellent source of healthy fats, and its dense, creamy consistency is filling and satisfying. Eating 1/4 to 1/2 of an avocado helps to lower cholesterol, and avocados are fantastic for maintaining healthy skin, nails, and hair.
	9. Green tea: If you're a regular coffee drinker, give organic green tea a try. It is rich in antioxidants, boosts your metabolism, helps prevent the onset of diabetes, and has fat-burning properties.
	10. Low-fat yogurt: Low-fat yogurt is a healthy way to get some calcium, protein, and health bacteria into your system, which aids in digestion. However, it can be high in sugar, so read the labels before you buy.

Source: http://zestnow.com

Health tips for the over 50s

 by Natvia

The famous writer Mark Twain once said, “age is an issue of mind over matter. If you don’t mind, it doesn’t matter”.  So true!

This quote brought me back to a moment last spring when my mother said to me, as she gazed in the mirror, ‘ you know I still feel like an 18-year-old girl trapped in a 80-year-old woman’s body’.

I thought this was particularly poignant in this day and age of instant gratification and multi-tasking complexity, because as women over 50 we sometimes find ourselves lost in the mine-field of social connection, finances and most importantly health.

If you are over 50, you’ve probably noticed a number of changes in your body: a few extra wrinkles here, hair in strange places, sluggishness and lack of energy to name a few; but it doesn’t have to be that way.

You are only as old as you feel; so if you feel you’re over the hill, you will be, but if you decided to change your mind right now to be healthier, your wellness journey will take you to places you could never imagined. Don’t believe me? 

In the next few minutes you’re going to learn some ‘outside the box’ wellness tips for the mind and body that will serve you well, now, and for the rest of your life:

Over-50s health risks

Beyond loud, wild teenagers, and the occasional road rage lunatic, the clear and present health dangers that over 50s face—other than cancer, heart disease and diabetes—are loss of hearing, failing vision, high blood pressure, memory-loss & mental disorders, and osteoporosis.

A lot of over 50’s think they need to relax and engage in less exercise because of brittle bones and less flexible muscles, however, exactly the opposite is true. Being over the age of 50, more than any other age group, you need to boost your mental and physical fitness levels so you can maintain mobility and independence, recover from illness and reduce your higher than average risk of disease.

To begin with, your mind is the most important tool you have in your arsenal; therefore, you first need to have the right mental attitude and ask yourself, ‘do I want to be healthier and live a fuller, more exciting life? You do? Then read on!

Over fifties mental health tips

1. Simplify your life by cutting out information overload like watching too much TV, movies and excess social media surfing, and instead read information that will enhance your life rather than trashy magazines and newspapers that may entertain for a moment, but won’t serve your goals.

Only focus your energies on information and tasks that take you closer to your personal, work and wellness goals—forget the rest if they don’t serve you.

2. Learn the art of being in the moment and seeing everything for what it is. Take a moment to focus on one single task ‘right now’ and completely embrace it without letting anything else ruin your concentration. This sort of Zen contemplation (or meditation) every single day will take you away from the grievances of the past and the anxiety of the future.

3. Remember there are only ever three choices you can make in every situation: change it, accept it, or tolet it go. Make this choice today in regards to your wellness.

4. Incorporate the above mental attitudes to strengthen your spirit and shield you in sudden misfortune.

Over fifties physical health tips

Unfortunately, when you’re over 50 the days of recklessness and shunning pesky health tests are gone. For men and women the most important checks to take on a yearly basis are for: blood sugar, cholesterol, renal function & faecal occult blood testing, and hearing and vision tests. Every two years it is also important for men to have a prostate exam, and for women pap smear and breast screen. Ask your doctor for more information.

1. HEARING: Other than cleaning your ears regularly and protecting your hearing in noisy environments, here is an inventive way for you to prevent the loss of hearing.

Try this ancient Chinese method of ear health called ‘beating the heavenly drum.’ Place your index fingers on the skin protrusions at the bottom of your ear canals on each side and push them forwards (like ear plugs) so that they cover your ear canal. Next gently tap your middle fingers (at a steady pulse) on your temples, so that you hear a metallic banging sound. Do this 36 times and repeat the sequence 3 times while focusing on the sound and sense of the vibration.

Remember once you lose your hearing, there is no going back, other than with the help of a hearing aid, so protect them with ear muffs and a ‘NO LOUD NOISES’ sign if you need to—well maybe not that far, but you get the picture!

2. VISION: Don’t take your eye health for granted because like your hearing once it disappears—that’s it. Other than wearing 100% UVA and UVB sunglasses with wraparound lenses, visiting your eye doctor regularly, and preventing computer vision syndrome, here is an novel way to protect your eyes.

This ancient Chinese exercise will increase circulation, improve vitality, and also help reduce stress on your eyes.

Massage the area around your eyes—this is a major acupressure point—by anchoring your index fingers on your forehead near your hairline and using your thumbs to softly rub the bony rims around your eyes in small circular motions.

When you’re finished look to the upper left, then down and left, up and right, down and right, and back to the upper left, completing a figure 8. Complete eight repetitions of the exercise in one direction, followed by eight repetitions in the opposite direction. Rest your eyes by rubbing your hands together for a few seconds and placing them over your eyes and letting the heat seep in.

Important vitamins for the eyes are: Flaxseed and fish oil, Omega-3 essential fatty acids, Vitamin A, C, E and Zinc.

3. OSTEOPOROSIS: Osteoporosis occurs when bones lose minerals like calcium more quickly than the body can replace them. Prevention is better than cure; so a healthy balanced diet (with a diversity of food choices), light moderate exercise (like yoga or walking) and being aware of your surroundings is your best bet.

Important vitamins that aid in osteoporosis prevention are vitamin D and calcium. Of course you can get this from milk and cheese, however, you can also find your calcium from a mix of: sesame seed, brazil nuts, parsley, celery seed, poppy seed, flax seeds, and almonds that you can sprinkle on your dark leafy greens (they also have calcium in them).

4. HEART DISEASE & CANCER: For heart disease and cancer there are the usual dietary (i.e. limiting processed foods and sugars and adding more veggies to your diet) and exercise (1 hour per day) recommendations, which you can find online, however, there are also some more unusual ways you can keep your body heart disease and cancer free.

The gentle practices of Indian Yoga and Chinese Quigong (similar to Tai Chi) have been known for centuries to help people over 50s stay strong and healthy; preventing heart disease and cancer and allowing them to gain the serenity and vitality of a Zen monk or Indian sage.

Acupuncture is also a great alternative. Cardiologist John Longhurst MD, PhD, suggests stimulating a few key acupoints near the elbows and knees, which releases neurotransmitters that travel to areas of the brain that regulate the cardiovascular system. Twenty minutes of meditation per day also helps to reduce stress and anxiety—two of the leading factors that lead to heart disease.

It is also important to get regular health screening for diabetes and to check your blood pressure and cholesterol levels.

Acupuncture, meditation (especially image guided) and a ‘green’ diet are also highly recommended for cancer, while the Controlled Amino Acid Therapy (or CAAT Protocol) has been known to help patients who have been diagnosed with cancer. Regular cancer screening is also very important to detect cancer before it begins.

Important vitamins that aid in the prevention of heart disease and cancer are Omega-3 fatty acids (salmon, mackerel, flaxseed), CoQ10, B complex, Curucumin, turmeric and Danshen (used in China), vitamin D, Vitamin A, Retinoids and Provitamin A Carotenoids. Smart milk formula ‘Age+ 50 Plus formula powdered milk also aids in heart disease and cancer prevention.

Additional super 50s health tips
For the prevention of all the above issues there are also some universal methods that you should take into account.

Eliminate, or at least reduce your sugar intake by replacing it with a ‘natural’ substitute like Natvia. Add more greens and lean proteins to your plate and eliminate, or limit, processed foods and simple carbs like white pasta, rice, bread etc.

Drink lots of water (weight in ounces / 2 = H2O intake), get 7+ hours of sleep per night, exercise at least 1 hour per day (yoga and calisthenics are a good option), learn the art of meditation and contemplate adding supplements to your diet.

It is also important to detox your body regularly, which you can do with a once a week fruit and vegetable juice day, along with a liver flush drink (2 cups orange juice, 1/3rd cup lemon juice, 1/3rd cup extra olive oil, dash cayenne pepper, 3 cloves, ½” fresh ginger). You can also add liquid Chlorophyll to your daily diet and dry brush scrubs that will help move your lymphatic system and clear your skin of toxins.

Remember energy in = energy out…

It’s inevitable that you will grow older, but by following some of these tips you will have at your disposal a wellness system that will serve you well into the future—especially when you begin with the mind.

True beauty lies in the wisdom and stoicism of age, and like a grand architectural building your legacy will live on in the way you interact with yourself and those that you love. All the excitement and joy of life starts with the foundation of health—so don’t ignore it.

At the end of the day, you really are only as old as you feel—so make feeling great your number one priority.

Source: http://www.weighitup.com.au

Exercise Tips for Women Over 50

If you were physically active regularly before hitting 50, you're at an advantage: You probably already follow these exercise tips. But if you didn't exercise regularly, it's not too late to start.

For women over 50, regular physical activity may help tame some of the symptoms of menopause -- hot flashes, joint pain, anxiety, depression, and sleep problems. Exercise also reduces heart disease risk, osteoporosis, and diabetes risk; helps control weight; -and even melts belly fat.

That's why, if exercise could be bottled, everyone would take it. The effects of exercise are so potent that it influences every physiological system in the body for the better.

Many difficulties of aging are linked to an inactive lifestyle. And while your chronological age may be 55, your biological age can be 35 -- if you follow a consistent exercise program.

Ready to start? First, check with your doctor. If you're over age 40, or have risk factors for heart disease (smoking, high blood pressure, high cholesterol, diabetes, or family history), it's especially important that you see a doctor first.

Basic Exercise Tips

A complete fitness program must include aerobic exercise, muscle strength conditioning, and stretching for flexibility.

1. Aerobic exercise: Walking, jogging, and dance-exercise are good forms of aerobic exercise. They work the large muscles in your body, which benefits your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, three or four days a week. Exercise at a pace that lets you carry on a conversation -- what's known as the "talk test."
2. Strength training: Lifting hand weights improves your strength and posture, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for 8 repetitions. Gradually add more reps until you can complete 12.
3. Stretching: Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability.

Find Reasons to Exercise

Another exercise tip: Every little bit of movement counts, so move, if even a little. If you're too busy for a regular workout, just look for opportunities to be in motion. Research shows that a significant number of health benefits come from all those extra steps you take during a day's time.

A few more fitness tips and "moving" ideas:

• Adopt a dog and take it for walks every day.
• Take the stairs instead of the elevator. At home, don't shout up the stairs -- go on up.
• Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two workmates; go outside and make it a walking meeting.
• Walk briskly whenever you can.
• Find a sport, game, or activity you enjoy. Take tennis lessons, for example.

If you're traveling, take your walking shoes with you. With comfortable shoes, your feet can be your main mode of transportation.

SOURCE:  webmd.com