Thursday, 7 April 2016

Health care tips for over 50's people

Need healthy diet:
            You contain more fruits and vegetables because they contain good amounts of vitamins and antioxidants that can lower the risks of a variety of diseases ranging from heart diseases to cancer. Some of the vegetables that you should include in your daily diet are spinach, collard greens, broccoli, squash, cabbage and beans. Fruits that includes oranges, apples, grapes, watermelon, peaches, cherries and pears.

Do not smoke or use tobacco products:
 It is not easy to quit smoking especially if you have smoked for years. Talk to your health care advisor. There are a number of programs and medications available to help you stop smoking for good. Quitting is the single best thing you can do to improve your health.

Bone Health
Women’s bones thin in middle age, making them to fractures and osteoporosis. The body relies on calcium and vitamin D to support bone health. Dairy products such as cow's and goat's milk, yogurt and cheese are among the best food sources of calcium.
Broccoli, collard and turnip greens, almonds and Brazil nuts, soy foods and blackstrap molasses also provide calcium. The sun exposure is give vitamin D but it is also supplied by salmon, tuna, egg yolks, soy milk and some fortified cereals and juices.

Keep Learning

Leave sticking with what's familiar and comfortable, tackle is a new. Make new friends. Learn a new different musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy.  They will also expand your options for finding excitement and happiness.

Eat whole grain foods:

It is also important that you eat more whole grain foods such as brown rice, oatmeal and whole wheat. Whole grains are known to have very low fat content and they contain good amounts of fiber, protein, vitamins and minerals that can benefit your health in many ways. Cheeses, yogurts and eggs these foods can improve bone health and control hypertension.

Reduce stress
A common problem for people in their 50s takes a heavy toll on mental and physical health. Stress increases the risk for heart attack, stroke and other serious medical problems and may even speed up the aging process. Take steps to reduce stress in your life, either on your own or through a stress management program. Talk to your health care provider if you are feeling overwhelmed or think you may be suffering from anxiety or depression.

 Antioxidants and Aging

Foods containing antioxidants help ward off free radicals which are rogue molecules formed during the natural aging process and through exposure to environmental toxins. Increasing your intake of fresh fruits and vegetables that are high in antioxidants may boost your defenses.
 Vitamin C is a powerful antioxidant that supplied by citrus fruits, broccoli, bell peppers, parsley, cabbage, kiwi and tomatoes. Another is vitamin E, found in seeds, nuts, whole grains and cold-pressed vegetable oils. 

 Protect Your Joints

Getting older doesn't mean you have to give up your morning run. People used to think running would wreck their knees. But new research suggests it might actually strengthen them. It doesn't seem to raise your risk of arthritis either.

That said, if you have arthritis or damaged joints, running could be too much. But you can still benefit from exercise. It helps strengthen muscles, support your joints, and lessen pain. So choose low-impact activities like walking or biking instead.

 Regular Exercise

Eating the right food can help you overcome a lot of health problems, but you still need to lead an active lifestyle to achieve optimal health. Regular exercise can improve your blood circulation, stimulate metabolism, tone and strengthen your muscles and burn excess calories. It is recommended that you do 30 minutes to 1 hour of cardiovascular exercises every day. 

Maintain a healthy weight

You can notice changes in your body shape and find that you have less energy. In our 50s, we also have the tendency to replace lean body mass (muscle) with fat. Because fat burns fewer calories than muscle, the weight gain cycle often is difficult to break but it can be done through a diet and exercise program. Keep an eye on your waist measurement-to-hip measurement ratio a large waist size compared to hip size increase the risk for health problems like diabetes.

 Hormone Support

In midlife, you may feel like your hormones are on a roller coaster ride. Hot flashes, night sweats and mood swings are just a few of the side effects of peri-menopause and menopause, which usually occurs around age 51. If you experience these symptoms, eating more healthy fats may help you manage them.
Omega 3 fatty acids are found in cold-water fish like salmon, sardines and tuna. These little seeds also supply lignans, a variety of fiber that may reduce hot flashes. As an added plus, omega-3s support heart health, another concern for women age 50 and older. Soy foods, such as soymilk, tofu, miso, edamame and tempeh, contain isoflavones, which are natural compounds that mimic estrogen in the body and may help ease menopausal symptoms.