Living Healthy: Fit at 50: Women39;s health tips to embrace your ageThere's a simple menu if your goal is to stay away problems like heart disease and strokes.Eat more vegetables and fruits.Choose whole grains. Try brown rice rather than white. Switch to whole wheat pasta.Choose lean proteins like poultry, seafood, coffee beans, and legumes.Lessen processed foods, glucose, sodium, and saturated fat.When eating healthy, flexibility works best, says Joyce Meng, MD, helper professor at the Pat and Jim Calhoun Cardiology Middle at UConn Health. If you like to follow a strict diet program, do it now. If not, it's Acceptable. "Find what works for you."
Tricia Montgomery, 52, the creator of K9 Fit Membership, knows first-hand the way the right lifestyle and diet can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I really like iced gummy bears, but moderation is key."
Exercise Every full dayThe more vigorous you are, the better, Meng says. Exercise improves your heart health, develops muscle and bone power, and wards off health problems.Aim for 2 and a half hours of moderate activity, like brisk dancing or walking, every week. If you are OK with strenuous exercise, adhere to 1 hour and quarter-hour a week of things like participating in or working tennis. Add a few days of weight training, too.
If you're busy, try brief bursts of activity throughout the day. Walk often. An excellent aim for is 10,000 steps a day. Take the stairs. Park your car a long way away from your destination.
Montgomery exercises every day, with her dog often. By adding lunges, squats, and stairs to a walk, she becomes it into a charged electric power work out. "I also am a huge Pilates fan," she says.Lose WeightWhen you reduce weight you'll decrease your risk of heart disease, type 2 diabetes, and malignancy.Shoot for a slow, steady drop. Make an effort to lose 1-2 pounds a complete week by being lively and eating better."It doesn't have to be an hour of intense exercise every day," Meng says. "Any little bit helps."
Since you improve, dial up the time and how hard you workout. If you wish to lose a lot of weight, try for 300 minutes of exercise weekly."Eating a healthy diet will go a long way," Meng says. Start by cutting sweets, which she says is often concealing in plain sight -- in store-bought stuff like salad dressing, packed bread, and nuts. Try to avoid soda pop and sugar-laced caffeine drinks, too.Visit YOUR PHYSICIANGet regular checkups. Your physician monitors your health background and will help you stay healthy. One example is, if you're in danger for osteoporosis, a problem that weakens bones, he may want you to get more vitamin supplements and calcium D.Your physician may recommend testing tests to monitor your health and catch conditions early on when they're much easier to treat.
Keep carefully the comparative lines of communication wide open. "If you have questions, ask your physician," Meng says. "Make sure you understand what to your satisfaction." If you are worried about a medication or procedure, talk to him regarding it.Cut Down Your stressIt can take a toll on your wellbeing. You probably can't avoid it totally, but you will get ways to help ease the impact. Don't undertake too much. Try to set limits with yourself while others. It's OK to state no.To relieve stress, try:Deep breathingMeditationYogaMassageExerciseHealthy eatingTalking to a good friend, relative, or professional counselorCreate Healthy HabitsToday if you make the right alternatives, you can ward off problems tomorrow.
Clean your pearly whites a day and floss every day double.Don't smoke.Limit your alcoholic beverages. Keep it to 1 drink a complete day.When you have medication, take it exactly how your doctor prescribed it.Improve your sleep. Aim for 8 hours. When you have trouble getting shut-eye, talk to your doctor.Use sunscreen and stay from the sunlight from 10 a.m. to 3 p.m.Wear your seatbelt.Devote some time every full day to invest in your health, Meng says.
It paid for Montgomery. She says she overcame health problems, seems good, and has a confident outlook. "My entire life," she says, "is changed forever."
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