As we age, our bodies need more of this and less of that to function to its fullest. Keeping fit and incorporating a healthy diet is a must if you want to ensure you can enjoy your retirement to the full. Aging brings with it a whole new set of requirements, and you may find that you struggle to maintain your ideal weight by following other diets and exercise plans.
Here, we’ll give you some handy strategies to help you on your way to maintain good health and a rocking fit body after 50!
1. Lay Back on That Salt
Too much salt is never a good idea, even more so if you are 50 years old or older. Blood vessels are not quite as elastic as they once were, which means they have a pretty hard time processing salt. This will increase your chances of hypertension. Stay away from any processed foods or keep them at an absolute minimum to avoid the risk of heart disease.
2. Load up On B12
We’re not saying you should eat two steaks and loads of fish. Even though it can’t hurt, you can easily avoid B12 deficiency by taking a supplement. Our bodies age in such a way that it becomes difficult for certain organs to function the way they used to. In this case, stomach acid is responsible for absorbing B12 in protein, and as we age, stomach acid is decreased. Include vitamin B12 in your supplements and you should be good to go.
3. Include More Vitamin D and Calcium in Your Diet
To ensure you are not at risk of osteoporosis, you should make sure you get more than enough calcium and vitamin D in. After 50, women have less estrogen meaning they are more likely to suffer from osteoporosis than men. To ensure you get the necessary dose and absorb it, ensure you include fish and green vegetables in your diet. To ensure your body absorbs the calcium goodness, check your vitamin D levels and get a supplement if necessary.
4. Mind Your Iron Intake
If you are over 50, chances are you are or already have been through menopause. Your iron intake should be much less as the need for it decreases when you get older. An overdose of iron can be deadly and lead to liver or heart damage. Even though you still need to have a diet that includes iron, you don’t need as much. Be sure to throw away supplements with iron in it.
5. Go Mediterranean
It is said that following a Mediterranean diet will increase your life expectancy and decrease chances of cancer or heart disease. Older women are at risk of suffering from these diseases due to less elastic blood vessels and the fact that blood runs stronger at this age. Following a diet that is rich in fresh fruit and vegetables, whole grains and olive oil will lessen your risk of suffering from these diseases.
If you follow these strategies and get some regular exercise, you need not worry about your health or fitness!