Simple Eating, Exercising and General Life Changes for a Healthier You
Science is making great strides in discovering how we can reverse or slow the effects of aging. As women grow older, every decade presents new challenges in health and fitness. It is important to eat for optimal energy, regardless if you are 30 or 60. Fitness programs for women are vital, as studies show that working out may lower a woman’s risk of breast cancer by 47%, osteoporosis by 45% and heart disease by 14%. In addition, there is an increase in HGH, the human growth hormone, increased body strength and flexibility, and a healthy immune system. Studies are also revealing that between the ages of 30 and 70, many of the symptoms and conditions traditionally associated with aging are the result of living a sedentary life.
It’s not too late to develop good habits, protect your health and reap the rewards down the road. Here’s a glance at what you can expect as you age and what you can be doing in your 30's, exercises for women over 50 and into your 60s to live your life to the fullest.
The Super-Charged 30's
They say we begin to find ourselves in our 30's. Most of us are climbing the corporate ladder, getting married and starting families. Stress levels and a hectic schedule can begin to lead to an unhealthy lifestyle. Our hormones are starting to change, with estrogen levels dropping and testosterone increasing. Now is the time to for women to get serious about workout routines and nutrition. Doing so will help as you age. In your 30's, your metabolic rate starts dropping. Around 35, your body begins to show the first signs of aging. Bone mass has reached its peak and muscle mass starts to decline. Strength training can help reverse this. In a nutshell: the amount of weight-bearing exercise you do now will directly affect your bone and muscle mass in the future. And don’t forget cardio for heart-health. Make sure you are eating five to six mini meals throughout the day to keep your metabolism in check. Mini meals steady blood sugar levels and slow down the release of insulin, a hormone that can cause your body to store more fat. Be sure to get folate, iron and phytonutrients in your diet. Folate helps with a healthy pregnancy. You can get it from chickpeas, spinach, broccoli, avocados, asparagus, orange juice and fortified whole grains. Not having enough iron will leave you feeling drained. Eat clams, lean beef, soybeans, pumpkin seeds and skinless chicken. Phytonutrients contain antioxidants that help slow the aging process, ward off disease and may help prevent cancer. Indulge in some dark chocolate, red wine and coffee.
The Fab 40's
They say the 40's are the new 30's, only we’ve come into our own being. However, your metabolism is beginning to slow approximately 2% per decade and your muscle mass is down 6 to 7 pounds from 10 years ago. Research shows that strength training on a regular basis can increase your metabolism, allowing you to burn more calories even when you aren’t exercising. In addition, strength training keeps your bones strong and helps you maintain balance. You need to aim for a minimum of 30 minutes each day of physical activity. As for diet, eating every 3 to 4 hours keeps the metabolism revved, helping keep weight off. Fuel up with well-balanced meals throughout the day to keep energized. Start with a hearty breakfast and then decrease meal portions throughout the rest of the day. Increase your intake of vegetables and fruits as snacks to stabilize energy and blood sugar levels. Avoid carbohydrate-rich foods, sugars and extra fats between meals. Be sure to get enough protein, calcium, vitamin D and fiber daily. Calcium from low-fat dairy, supplements or a combination helps keep your bones strong. Vitamin D helps your body absorb calcium, keeps your immune system strong and protects against breast and colon cancers and hearing loss. In your 40s, vitamin D levels quickly decline. Fiber helps us feel fuller longer and has proven to help decrease cholesterol and risk of colon cancer. Get fiber from fruits, vegetables, oats and whole grain products.
The 50's, Only Better
If 40 is the new 30, then 50 must be the new 40, only better. By this time, women are at their peak. They’ve experienced life and know what they like, want and need… and they aren’t afraid to ask for it or go for it. No matter how great you look and feel, your body is undergoing big-time changes, thanks mostly to menopause and a slowing metabolism. As estrogen decreases, you’re at an increased risk of heart disease, osteoporosis, colorectal cancer and other age-related health issues. As well, the immune system generally begins to decline which is an even more reason weight training and exercises for women over 50 is very important. You may experience weight gain and chronic fatigue. Nutrition plays an important role in maintaining good health and preventing chronic diseases at this stage of life. Due to hormonal changes, calcium is rapidly depleted from your bones, and you can lose as much as 30% bone mass over the next 10 years. To help keep you strong and healthy, make sure your diet is rich in antioxidants and healthy fats. Eat more green leafy vegetables, nuts, yogurt, low-fat cheese, milk and fortified calcium-rich beverages. Eat omega-3 rich foods everyday – fish, ground flaxseed, soy, walnuts. Also, focus on vitamins B6, B12, C, D and E. Your fitness program should carry over from your 40's, strength and cardio.
Smooth Sailing 60's
The lifestyle changes you made in your 30's and carried through your 40's and 50's offer great benefits in your 60's and beyond. At this lifestage you should be at your optimum health. Workout routines and weight training exercises for women should include strength and cardio; try to exercise most days. Nutrition continues to play a major role. Make sure your diet is varied and rich in antioxidants, lean protein, whole grains, fruits/vegetables and healthy fats. Watch sugar-laden foods and refined foods. Be sure to get adequate amounts of vitamins, especially vitamin B12 and D, as well as calcium, as they are likely low.
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