5 Tips for Women to Stay Fit After 50

As the years pass by, many women find that the lifestyle that worked in their 20s and 30s fails to achieve the same results in their 40s and 50s. As women reach their 50s (the average age of onset for menopause), they’ll have to compensate for hormonal, cardiovascular and muscle changes.

Weight gain in aging women is common because of decreases in muscle mass, the accumulation of excess fat and a lower resting metabolic rate. Hormonal shifts can cause a range of symptoms and increase overall risk for heart disease and stroke. And absorption of certain nutrients may decrease because of a loss of stomach acid. Clearly, your diet at 50 should look a bit different from your earlier diet.

The goal of the “50 and over” diet is to maintain weight, consume heart-healthy foods and, above all, stay strong! Use the following 5 tips to live your 50s in fabulous shape.

1. Add B12 to your daily supplements 

B12 supports healthy nerve and blood cells and is needed to make DNA. B12 is primarily found in fish and meat. It is bound to a protein in food and must be released from it by digestion in the stomach. As we age, our stomach acid decreases, making it more difficult to absorb nutrients such as B12.

Older adults are at a greater risk for B12 deficiency, but adding the vitamin to your diet in a supplemental form (either by pill or shot) can help prevent symptoms — which can take years to appear — well before they start.

2. Really cut back on salt

The older we get, the more likely we are to develop hypertension (high blood pressure) because our blood vessels become less elastic as we age. Having high blood pressure puts us at risk for stroke, heart attack, heart failure, kidney disease and early death.

About 72 percent of salt in the American diet comes from processed foods. You should significantly decrease and ideally forgo your consumption of processed foods (chips, frozen dinners, canned soup, etc.) and aim for 1500 mg or less sodium per day, which is about ½ tsp. You can start adding flavorful herbs in place of salt when you cook at home. Many herbs provide anti-cancer benefits as well; oregano, thyme, and rosemary are all high in antioxidants. Ditching processed food also means consuming more whole foods such as whole grains, fruits and vegetables. This will increase your fiber consumption. Fiber helps you stay fuller longer, meaning you’ll eat less throughout the day and be more likely to maintain your weight.

Salt can be “hidden” in foods you would not expect

3. Check your multivitamin for Iron — and toss it if it has it

The average woman experiences menopause and the cessation of her menstrual period around age 50. After menopause, the need for iron decreases to about 8 mg of iron a day. While the body can’t live without iron, an overabundance can be dangerous as well. Iron toxicity can occur because the body doesn’t have a natural way to excrete iron; too much can cause liver or heart damage and even death. Postmenopausal women should take iron supplements only when prescribed by a physician. If your multivitamin has iron in it, replace it.

4. Pay more attention to calcium and vitamin D

Due to gastric and hormone changes, D levels and calcium absorption tank around age 40. Furthermore, evidence shows that postmenopausal women have an increased risk of osteoporosis because of their lack of estrogen. To make matters worse, after 50, the body will break down more bone than it will build. This puts women over 50 at risk for osteoporosis and bone fractures.

It’s ideal to consume adequate calcium before age 30, but it’s never too late to increase rich calcium sources in your diet. Fabulously delicious sources of calcium include sardines (a double dose of omega 3 through the fish and calcium through the bones), spinach, broccoli, kale, and low-fat or fat-free milk and yogurt. In addition, your physician should test your vitamin D levels and provide additional supplementation as needed (vitamin D is needed to absorb calcium).

5. Eat like a Greek!

As we age, our blood vessels become less elastic, and the force of blood moving through our veins gets stronger. This puts women in menopause at an increased risk of heart disease. But there is a diet to help decrease our risk — and it’s delicious!

When researchers looked at the populations in the world that had the most people over the age of 100, they noticed these individuals shared a few common themes in their lives. The most prevalent commonality was their consumption of a Mediterranean diet. A 2000 study in the British Journal of Nutrition found that a diet that adheres to the principles of the traditional Mediterranean diet (which includes plenty of fruits, vegetables, whole grains, moderate wine consumption and olive oil) was associated with longer survival. Further, a 2004 study in the European Journal of Cancer Prevention found that a Mediterranean diet was associated with lower risks of cancer and heart disease. And a 2010 review of studies in the American Journal of Clinical Research affirmed the diet’s powers to protect against major chronic diseases.

Taking a Mediterranean cruise when you retire is a great stress reliever, but switching to a Mediterranean diet may be an even better idea!

Women’s Health Tips

There’s been a lot of research over time addressing the unique health needs of women. While health is a universal need, women’s health in particular has its own personality of sorts. By paying attention to these seven tips for women’s health you’ll stand a better chance of living a long and healthier life.

Heart health. Heart disease remains the number one killer of women in the United States, taking the lives of more than 300,000 women every year. Women’s heart health is about more than simply preventing heart attacks; high blood pressure, high cholesterol and lifestyle issues such as obesity significantly contribute to women’s heart health.

Pay attention to risk factors such as diet, smoking, diabetes, and activity level, all of which contribute to heart health. The American Heart Association recommends all adult women have their cholesterol levels checked every 4-6 years, and more often if they have other contributing issues such as diabetes or family history of heart disease.

Mental health. The leading cause of death for women ages 15 – 24 is suicide. While fewer women than men die by suicide, women attempt suicide three times as frequently as men. Mental illness affects women differently than men, and paying attention to your mental health is important. For all women, stress can cause both physical health problems as well as temporary mental health challenges that must be addressed.

At least, minimal mental health screening needs to be part of a routine general health screening. This can highlight potential risk factors (stress, lifestyle, hereditary issues that might predispose women to depression, and pre- or postpartum challenges) and help set up healthy changes.

Smoking. Women have now achieved equality with men when it comes to health effects of smoking. Smoking affects women’s health in many ways and often more seriously than it does men. Smoking women are 25 times more likely to die of lung cancer, and have a 3 times increased risk of heart disease.

For all women who smoke, it is important to be open with your healthcare professional and take advantage of support and medications that can help you quit. Periodic health screenings that address breathing issues and heart health as a direct effect of smoking can help you understand your risk factors and track your return to better health once you quit.

Breast health. One in eight American women will develop breast cancer sometime during their lifetime. Ever since the Women’s Health Initiative published their concerns about risks associated with hormone replacement therapy (HRT), breast cancer deaths have been declining every year. While this is encouraging, it is important to continue to be vigilant.

Risk factors for breast cancer include family history, smoking, and obesity.  Both genetic and age factors, as well as lifestyle contributing issues, need to be addressed in any routine comprehensive health screening especially for women over age 45.

Healthy weight. Obesity has reached epidemic proportions in the United States. Women who are overweight are at particularly high risk for things like heart disease and diabetes. Every health screening needs to include an evaluation of Body Mass Index (BMI), and recommendations for making positive lifestyle changes.

Diabetes. More than 200 million women have diabetes, and this number continues to rise. And because diabetes also affects unborn babies, it is a disease that is particularly hard on women. The rise of obesity also contributes to the growing diabetes problem, and diabetic women have a higher rate of heart disease than men.

Routine medical screenings for women must include a focused look at both genetic and lifestyle risk factors, as well as careful management if diabetes has been diagnosed. Diabetes screening even in asymptomatic women who have one or more risk factors such as genetic predisposition or obesity is essential in order to reduce the adverse health effects of this disease. A healthy diet and regular exercise are great ways to reduce risk of diabetes developing at any age.

Physical activity. Women who are determined to be healthy are finding ways to increase their physical activity by exercising at least 30 minutes every day. By including physical activity in a daily routine, women reduce blood pressure, lower cholesterol and blood sugar, better manage stress and even have healthier babies. Every routine health screening needs to include analysis of current physical activity levels and recommendations for increased exercise.

Women who wish to accomplish better health can work intentionally to address risk factors, understand their personal health history that may be affecting overall health, and make wise lifestyle choices. Health screenings that address the unique health challenges that women face are key to early detection and disease management, as well as support for positive healthy changes.

Please be sure to share this blog post to spread women’s health tips to your female friends and loved ones who may be struggling with their health.

Simple Tips To Stay Slim, Hot and Healthy

Staying slim and fit is not only important for good looks but also for your overall health. To achieve this goal, you first need to determine your ideal body weight based on your gender, age, height, body frame and body type. There are a number of formulas to calculate it.

You can also calculate your BMI (Body Mass Index) using your body weight and height to determine whether you are underweight, overweight or have an ideal weight. It is widely used and also recommended by the World Health Organization.

You can follow some tips and tricks to stay healthy and avoid unwanted pounds from creeping up on you. Most of these suggestions involve improving your lifestyle, keeping a regular routine, exercising and following some basic diet rules. Also, your determination to stay fit and healthy will go a long way in making your efforts successful.

1. Stop Eating When Your Belly is 80% Full

Instead of binge eating until your buttons pop, go slow and only eat until your belly is 80% full. It will help you avoid overeating. Also, your stomach will perform better with more space to produce digestive juices and break down food.

Slow, mindful eating will help you sense your level of fullness. It takes about 20 minutes for the brain to register that the stomach is full. Research indicates that eating slowly also enhances satiety. Plus, it allows you to better enjoy the flavor of the food.

Along with this, delve deeper into your eating habits to explore some basic diet rules like:

• Eat only when you are hungry—not out of boredom, stress or loneliness. Remember the old saying, “a moment on the lips, forever on the hips!”
• Do not eat food or drink a beverage on the go, such as drinking your coffee while driving to work. You end up consuming more calories this way.
• Do not eat late at night. Enjoy your last meal of the day 2 to 3 hours before going to bed.
• After eating a snack, wait 3 hours before your next meal or snack. Likewise, wait 5 hours after eating a heavy meal.
• If you skip a meal, load up on fruits and vegetables first so that you do not overeat when you finally sit down to eat. Research shows that after fasting for about 18 hours, the body craves more fattening foods to load up more calories per volume.
• If possible, go on a detox diet once a week.

2. Keep an Eye on Portion Sizes

Most people do not realize how portion control can help support weight loss efforts. In a 2004 study involving 329 overweight participants, 38% of them lost 5% of their body weight after practicing portion control for 2 years. The study was conducted by researchers at the Summa Health System in Ohio.

To reduce your portion sizes and avoid mindless eating, follow these tips:

• Downsize your dishes by using smaller plates, bowls and even serving spoons. In a 2008 study published in the American Journal of Preventive Medicine, participants were asked to serve ice cream for themselves in 17- and 34-inch bowls. Researchers found that people, even nutrition experts, who used larger bowls served themselves 31% more ice cream than those who used smaller bowls.
• Serve beverages in tall, narrow glasses instead of small and wide ones as they appear to have more liquid, thus making you think that you are drinking more.
• Do not eat chips and other packaged snacks straight from the bag.
• When at a restaurant, request a half order or smaller portion of your chosen entree.

3. Detox Drinks

Start your day by drinking warm water mixed with the juice of 1/2 lemon. It improves digestion, flushes out toxins, balances the pH levels and helps you maintain a healthy weight.

Another option is to mix 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in a tall glass of water and drink it once or twice daily. You can also add raw honey or a natural sweetener like stevia to these drinks

Although lemons and apple cider vinegar are acidic in nature, they have an alkalizing effect on the body. However, they may trigger heartburn if you drink them in excess or are prone to acidity.

You can also drink delicious detox smoothies to support your body’s natural detoxifying abilities. Plus, it will count toward your servings of fruits and vegetables. Needless to say, kick unhealthy habits like drinking alcoholic beverages and smoking cigarettes.

4. Get off the Couch

Lack of physical activity is the most obvious yet neglected cause of unhealthy weight gain. People fall into the illusion of losing weight and staying slim with different weight loss diets, while disregarding the most basic rule—you must exercise to burn calories.

You do not need an intense workout. In fact, you can enjoy a physical activity of your choice like brisk walking, running, jogging, swimming, dancing, aerobics or cycling. Even gardening can be great exercise as it helps you burn more than 300 calories per hour.

Regular, moderate exercise will also improve your mood and reduce stress. Once you figure out the activity of your choice and fit it in your daily routine, you will enjoy your exercise and do it regularly with enthusiasm.

Also, try some simple yet effective ways to increase your physical activity, such as taking the stairs instead of the elevator and parking your car a mile or so away from your destination so you can walk that distance.

5. Eat a Healthy Breakfast

Studies have found that those who skip breakfast and eat fewer times a day tend to be heavier than people who have a healthy breakfast and eat 4 or 5 times a day.

Scientists also believe that a high-protein breakfast could be the key to slimming as it keeps you feeling full, and thus improves appetite control. Plus, it has been found to reduce evening snacking on high-sugar and high-fat foods.

Try some protein-rich breakfast recipes, such as:

• a high-protein smoothie
• boiled eggs
• cottage cheese and fruits
• Greek yogurt
• fortified cereal with milk

You can also eat fiber-rich foods like oatmeal and sandwiches on whole-grain bread. Plus, replace your morning cup of coffee with green tea as it contains powerful antioxidants and promotes fat burning.

Another very important aspect is to prepare your food at home using organic and whole food ingredients. If you are not used to eating a proper breakfast, it may take you a few days to adjust to this habit.

6. Identify Your Hunger

More often than not, people confuse thirst for hunger and end up eating a snack when the body is actually demanding water. The hypothalamus, the area of the brain that controls hunger and thirst, sends the same signal for both.

To determine if you are hungry or thirsty, drink a glass of water and wait at least 15 minutes. If your desire to eat subsides, then you were probably thirsty, not hungry. Symptoms like headache and fatigue may also signal the need for more water in the body.

7. Steer Clear of Fatty Fast Food

Junk food and sodas are much to blame for the growing obesity problem. However, by making healthier food choices, you can significantly cut down fats and calories in your diet.

Here are some tips to help you make better food choices:

• Substitute fries with a fruit, yogurt or salad.
• Opt for baked or grilled versions of fried foods.
• Choose plain, air-popped popcorn over high-calorie, oil-popped popcorn.
• Instead of products made from refined grains, choose products like whole-grain pasta, whole-grain bread, whole-grain cereals and brown rice. Check food labels for whole-grain ingredients like whole oats, whole rye, whole wheat, buckwheat, whole-grain barley, millet and quinoa.
• Avoid high-calorie sauces and mayonnaise by opting for plain sandwiches. Or, you could replace these sauces with salsa, mustard or a low-calorie dressing.
• Skip the sodas and go for light lemonade, green tea or herbal teas.

8. Stress Less

Stress is one of the most common factors contributing to weight gain because it increases the rate at which your body stores fat and reduces your ability to burn fat.

The release of cortisol during stress increases appetite, causing people to reach for comfort foods. Also, stress makes you crave sugar because sweet and high-fat foods stimulate the brain to release chemicals that increase pleasure.

Instead of fighting stress with emotional eating, try relaxation exercises like deep breathing, yoga and meditation. Include more foods rich in vitamins B and C, magnesium and calcium in your diet. A deficiency of these nutrients can cause an increase in your cortisol levels and food cravings.

Omega-3 fatty acids also reduce stress and aggression, increase metabolism and facilitate weight loss. So, eat more oatmeal, almonds, avocados, oranges, berries, whole-grains, spinach, skim milk and yogurt to beat stress in a healthy way.

9. Get Proper Sleep

A growing body of research suggests that lack of sleep increases the risk of weight gain and obesity. Sleep deprivation slows your metabolism and affects your hormones, thus increasing your hunger and decreasing your satiety or sense of being full after a meal.

Also, you are likely to be tempted to indulge in late-night snacking to make up for the calories that you expend as you burn the midnight oil.

To promote proper sleep, establish a bedtime ritual like taking a warm bath, a few minutes of reading or meditation. Also, turn out the lights, create a relaxing environment, and remove all TVs and computers from your bedroom. It is usually suggested to stick to a schedule of going to bed and getting up in the morning at the same time every day.

10. Get Regular Medical Check-Ups

Keep track of your weight and if you experience sudden or unexplained weight gain, consult your doctor to rule out the possibility of an underlying condition like diabetes, hypothyroidism, polycystic ovarian syndrome, menopause, depression and Cushing’s syndrome.

Underactive thyroid or hypothyroidism, for example, slows down your metabolism and causes weight gain or difficulty losing weight.

Certain medications like antidepressants, antipsychotics, high blood pressure medications, diabetes medications, corticosteroids and oral contraceptives can also lead to weight gain as a side effect.

Do not stop your medications on your own though as it can have serious consequences. Discuss your problem with your doctor first.