After age 50, lifestyle has more impact than genes.
The following health tips are changes you can incorporate into your day-to-day routine.
Pick one or two to start, and gradually add new ones. They will soon become new habits. Shifting to a healthier lifestyle will get easier, especially as you feel better, have more energy, and see the results in the mirror!
NUTRITION HEALTH TIPS
- Drink less caffeine. Reduce your total daily intake by only having coffee/tea in the morning; replace one cup each day with herbal tea, water, or juice.
- Drink more water. Drink a glass of water before each meal add a slice of lemon, lime or other fruit for flavor;
- Add one extra fresh fruit and one extra fresh vegetable to your daily diet. Buy fruits and vegetables that are in season - usually cheaper and tastier.
- Eat one vegetarian meal a week. Try other sources of protein e.g. beans, lentils, nuts, tofu and soy protein products.
- Eat smaller portions. Your metabolism naturally slows down as you get older so you need fewer calories.
- Eat slowly and stop eating when you are full.
- Take a vitamin and mineral supplement. Even if you eat well, you may not get all the nutrients you need from food.
- Eat breakfast. Any protein is good.
- Increase the amount of fiber in your daily diet. Fiber is found in fruits, vegetables, beans, seeds and whole grains.
- Eat less processed and refined food. Cut back on sugar. That goes along with eating less processed food. If you are craving sweets, have fruit.
- Don't skip meals. It causes fatigue, poor concentration and slows down your metabolism.
- Prepare a weekly dinner menu and create a shopping list from the menu. Post the menu on your fridge.
- Only have desserts on the weekend and none during the week.
- Remember, if it's not in the house, you can't eat it. This works for both junk and healthy snacks.
EXERCISE AND FITNESS HEALTH TIPS
After age 50, fitness should include both aerobic and strength exercises. It is through aerobic exercise that the body heals and repairs itself.
- Pick an activity you enjoy. Exercise is less of a chore when you are having fun.
- What do you prefer - exercising outside or at an indoor gym?
- Do you like to work out alone or prefer the support of a buddy? This could be an opportunity for shared time with a family member or friend.
- Decide what days you will commit to exercising.
- Use the stairs instead of the elevator.
- Get off the bus one or two stops earlier, or park your car a couple of blocks from your destination. An easy way to add walking to your daily routine.
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Active Life & Wellness
Public Health Agency of Canada | Aging and Seniors
As people age sometimes mental health issues can become an issue. These Links may be helpful.
The links below offer a variety of services and information for those seniors that would prefer to stay in their home rather than SmartSize to a different lifestyle.
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For more information please feel free to contact me