Fit, 50+ and Fabulous

“Well Mrs. Foster, you can’t keep doing what you’ve been doing. There are going to be some changes you need to make, since your body is changing as well.”

The words of my mother’s doctor didn’t quite make sense to me at the time, but little did I know the changes he meant were going to affect our entire family. She had just turned 50, and didn’t find anything wrong with her current routine, but his suggestions were ones that were looking long term, towards a happy, healthy life.

checkup
Many women find that their lifestyle habits that worked well in their 20s and 30s don’t always result in the same outcomes as years continue to pass. Between hormones and hot flashes, there is lot that changes in these years that can increase risk for heart disease and stroke. But the following tips are designed to help maintain your weight, keep a healthy heart, and a strong and happy life!

Consider B12Grilled Fish Entree in Barcelona

  • B12 is a vitamin needed to support healthy blood and nerve cells
  • As we age, it becomes more difficult to absorb certain nutrients, including B12
  • Try to get your daily dose from fish and other lean meats or a supplement if vegan or vegetarian

Be Salt Savvy

About 72% of salt in the American diet comes from processed foods
Diet plus age puts us at increased risk for hypertension and heart disease
Aim for about 1500 mg or less of salt per day
Try switching salt for some flavorful herbs and new recipes
Reducing processed foods also means more whole foods, helping you to stay fuller longer

Watch Iron Intake

  • The average woman begins experiencing menopause around age 50
  • This means the body’s iron needs are significantly decreased
  • Check your multivitamin for iron, and ask your doctor if the levels are too high
  • While the body needs iron, too much can cause liver and heart damage

How-To-Avoid-OsteoporosisCalcium is Your Friend

Vitamin D and calcium in the body begin to decline around age 40
More post-menopausal women are at risk for osteoporosis and bone fractures
It’s never too late to start adding rich sources of calcium into your diet:

 Spinach
 Broccoli
 Kale
 Low Fat/Fat Free milk and yogurt

Go Mediterranean!

  • As we age, our blood vessels become less elastic
  • This means women in or beyond menopause are at an increased risk of heart disease
  • Studies have shown that adding Mediterranean eating habits into one’s diet can be especially helpful in prevention and associated with longer survival without disease
  • This includes a large consumption of fruits and vegetables, whole grains, olive oil, and moderate wine

Of course, you don’t have to be 50 to use these tips for yourself and your family member, you can start today! It’s never too late to adopt some of these practices. While it would be a great stress relief to go on a cruise to the Mediterranean, it’s an even bigger one to know that your habits now will help your heart down the line.

family

Sound Body, Sound Mind

As our body goes, so goes our mind.
You know how you feel after a long car trip, when you finally get out of the car and stand up, you’re stiff and sore, right? Imagine years of not getting up. One day you’ll realize your body aches are chronic and your memory isn’t as sharp as it used to be. Most just complain and brush it off as old age.

Senior-doing-neck-stretches-350x234
You don’t have to live this way! Make yourself get up and do something aerobic at least 3 times per week. You could go on a walk, run, take a bike ride, invest in cardio equipment, or join a gym. Start slow and steady. Try to get your heart rate up for at least 20 minutes each time. Add in weight bearing exercise, flexibility and balance exercises, and notice your aches and pains diminish.

Find a Buddy
I recommend finding an exercise buddy to keep yourself on track. Those who exercise with a partner are much more likely to continue their routine. Motivating each other and holding each other accountable to your exercise schedule goes a long way in your success.penguinbuds

What’s good for your heart is also good for your mind
Each year that we don’t get the exercise our body needs, we age prematurely. Not only does your body start to deteriorate, so does your mind. Studies have shown that exercise can actually ward off dementia, Alzheimer’s, diabetes, and high blood pressure. According to Dr. Stephan Bamberger, PhD, Lac, “The connection between Alzheimer’s disease and blood supply to the brain, has recently been confirmed by researchers at the University of Leiden in Holland.” As your blood flow decreases, due to clogged arteries or blood clots, your body and mind will feel the difference.

3menAvoid Crippling Effects and Future Medication
• Exercise has been proven to:
• Improve your immunity
• Improve your cardiovascular function
• Improve your digestive system
• Protect against loss of bone mass with weight bearing exercises
• Improve your functional reach
• Improve your balance and flexibility
• Reduce pain from rheumatoid arthritis
• Reverse muscle atrophy

As a former fitness club owner, I witnessed the positive effects on the elderly, who happened to make up the majority of our membership. Two personal stories are testimonies to the need to begin or continue an exercise routine.

Virginia
The oldest member of our club was sharp as a tack, with memory better than most our younger members. She was (and still is) friendly and loved by all our members who came in to work out the same hours as she. Virginia drove herself and a friend to our club 3 x’s per week. She walked laps in our pool, stretched out in the hot tub, took a shower and afterwards, usually rushed out to meet some friends for dinner. We celebrated her 100th Birthday Party at our gym with her family and friends.

muscle_brain
Texas
Waiting in the dark in his car 3 mornings per week, Texas would wait until an employee arrived to open the door at 5:15 a.m. Texas proved to his doctor that he had what it takes to ward off the diseases that can come with old age. I met Texas when he was a young 75 year old gentleman. The previous year, Texas was told by his Dr. that he was going to die in 6 months if he didn’t start changing his ways. He was diagnosed with Type II diabetes and high blood
pressure. The very next day he joined a fitness center and started walking on a treadmill for and hour 3 x’s per week and started watching what he ate. In 6 months, his diabetes had disappeared and he was taken off his heart medication. Now 78 years of age, he continues his routine religiously each week, always with a smile on his face.
Allow Virginia and Texas to be your inspiration. Kick some of those painful signs of old age by making some lifestyle changes to improve your quality of life.
Always consult your doctor before beginning an exercise program.

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