How to Live Your Best at 50 & Beyond
Eat Healthy, Stay Fit & Live Well Over 50
These simple habits are good for your physical & mental health & can help you stay vibrant no matter your age.
Eat Healthy Fats
- You already know that saturated fats are bad for your arteries & heart health.
- But they may also harm your concentration & memory.
- So cut down on the red meat, butter & other such foods.
- Instead, add more fatty fish & fats from plants, like flaxseed & nuts.
- These healthy fats may have extra benefits for your heart & your brain.
Fill Your Empty Nest
- If your kids have moved out & your home feels empty, think about adopting a pet.
- People with cats or dogs seem to have lower cholesterol & less risk of heart disease &
they also need fewer doctors' visits - We don't know why exactly pets seem to help.
- However, at the very least, having a dog that needs walks is a great way to build in daily exercise.
Protect Your Joints
- Getting older doesn't mean giving up your morning run.
- People used to think running would wreck their knees but new research suggests it might strengthen them & it doesn't seem to raise your risk of arthritis.
- However,if you have arthritis or damaged joints, running could be too much but you can still benefit from exercise
- Low-impact activities like walking or biking can help strengthen muscles, support joints
& lessen pain.
Keep Learning
- Surprise yourself.
- Instead of sticking with what's familiar & comfortable, tackle something new.
- Go to out-of-the-ordinary places.
- Make new friends.
- Learn a musical instrument or a language.
- New experiences will build new pathways in your brain, keeping your mind healthy as you age.
- They'll also expand your options for finding excitement & happiness.
Cut Down On Sodium
- Is your blood pressure higher than it used to be?
- Don't worry that's not unusual, it tends to rise as we get older.
- Since sodium can drive your readings up, cut down on salt in your diet.
- The worst sources are pre-made & packaged foods.
- Bread & rolls can also have a lot of salt.
- If you want a natural remedy try a banana because the potassium will lessen the effect of sodium in your diet & may lower your blood pressure.
Slash Your Alzheimer's Risk
- Want to keep your mind sharp as you get older, if so, get moving!
- Regular exercise in middle age can lower your odds of having memory & thinking problems when you're older by almost half.
- Exercise boosts blood flow to your brain & helps new cells grow there.
- Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference.
Track Yourself
- Get a fuller picture of your health by trying a wearable fitness tracker, logging the food
you eat onto a smartphone app or using gadgets like a home blood pressure monitor. - You'll learn new ways to improve your health & chart your progress.
Make a New Start
- Maybe you didn't have the healthiest habits in your 30s & 40s.
- Maybe you ate too much & exercised too little.
- That's OK becaise the key is to do better now.
- Changing your lifestyle in your 50s & beyond, exercising more & eating healthier can still
make a big difference. - You can lower your risk of heart problems, cancer & bone fractures.
It's not too late.
- You really can be healthier & more fit now than when you were 30.
Make Smarter Food Choices
- As you get older, your metabolism slows down & you need fewer calories so make the
ones you get count. - Choose foods packed with the nutrients you need.
- Eat dark leafy greens & colorful fruits & vegetables.
- Increase low-fat dairy to get calcium for bones.
- Fortified foods, like cereals with vitamin B12 & milk with vitamin D can help, too.
- Cut down on empty calories from sugary drinks & sweets.
Stay on Balance
- Having good balance is one of the best ways to prevent a fall & potentially serious injuries.
- Make these exercises part of your day.
- Stand on one foot or walk heel-to-toe as if you were walking on a beam.
- The gentle, dance-like movements of tai chi are another helpful option.
- Older people who stick with tai chi for 6 months can cut their risk of a fall in half.
Build Strength
- Aerobic exercise is important, but don't forget to build your muscles, too.
- One study on regular strength training in seniors found that it caused genetic changes
in cells & the result was that Older people's muscles become more like those of people
in their 20's. - Look forward to the future. It could be a time of great happiness
Get Social
- Spend more time with friends or family, it can help keep your mind keen.
- Social people have sharper thinking & they're much less likely to have memory problems
as they age. - Another idea is to try volunteering
1. It's linked with a lower risk of heart disease & a longer life.
2. Don't wait until you retire to start.
3. Studies show that the earlier you begin, the less likely you are to have health problems
later.
Fend Off Wrinkles
- Want your skin to defy the years?
- Use sunscreen every day because it really does prevent wrinkles.
- It's not too late, even people who didn't start using it until middle age still get a benefit.
- Choose a product with an SPF of 30 or higher.
Sleep Sounder
- You might need a little less sleep these days than you used to but don't worry that's
normal. - However, if you're getting less than 7 hours a night, or feel worn out during the day,
something's wrong. - Insomnia isn't a normal part of getting older.
- Exercise more, drink less alcohol & discuss your medications with your doctor.
- Seek treatment if you have an underlying problem like depression or anxiety, it can
help you sleep soundly again.
Enjoy the Rewards of Age
- Here's some good news - the older people get, the more content & satisfied they are.
- People in their 80s report being more satisfied than people in their 70s.
- So look forward to the future. It could be a time of great happiness.
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5 Suprising Health Challenges Of Aging
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