It’s All About Healthy Aging! FUELING YOUR BODY IN YOUR 50S AND 60S
50th birthdays are often filled with mixed feelings about aging, wisdom, experiences, and pride. Many are thrilled to be close to retirement, becoming grandparents, and entering a new stage of life. However, as we age, our bodies change, and it’s essential to focus on properly nourishing that changing body. Here are some dietary tips to ensure your body gets all the nutrition it needs to flourish and thrive in your 50s and 60s! Consume ample protein. Protein is vital for building and maintaining lean muscle mass, which supports metabolism, boosts immunity, and keeps your body strong. While lean meats, fish, and poultry are excellent protein sources, remember that protein is also present in
eggs, tofu, lentils, beans, seeds, nuts, and dairy products.
milk, yogurt, cheese, leafy greens, and soy products are chock-full of calcium, a critical nutrient that supports bone development and health. Stick to whole foods. Processed foods, which are linked to weight gain, health complications, and heart disease, are usually high in sodium, saturated fats, and calories and lack beneficial nutrients, vitamins, and minerals. Opt for fresh and frozen vegetables, whole grains, meats, and healthy fats to promote optimal health. Opt for water. Sugary drinks and juices wreak havoc on your waistline and can lead to diabetes and other health conditions. Water is the best way to maintain hydration and fuel your body’s daily functions properly!
Don’t skimp on fish. Chronic diseases such as dementia, strokes, heart disease, and diabetes become more common in our later years. Healthy omega-3 fatty acids are essential to combat these issues and reduce inflammation in our bodies. Fish is high in these nutrients, but if you aren’t a fan of fish, you can also find these healthy fats in walnuts, chia seeds, hemp seeds, and supplements. Best of all, omega-3 fatty acids are proven to lower the rate of mental deterioration! Include calcium. As we age, our bones become increasingly prone to osteoporosis, a decrease in bone mass. High-calcium foods such as
What Is Healthspan?
AND HOW CAN YOU IMPROVE IT If you’re retired or about to retire, you have a new and exciting life ahead of you. You may plan to travel the world, start a home project, or adopt a pet. Whatever you decide to do in your retirement, it’s essential to ensure you have as much time to enjoy it as possible. So, how do you make it last? The best way to ensure you get the most out of your life after retiring is to focus on improving your healthspan. While your lifespan is how long you live, your healthspan is how long you can do things independently with complete physical and cognitive ability. Your healthspan also impacts the quality of life in your lifespan, and the more you invest in it, the more you can enjoy your sunset years to their fullest.
flexibility, and cardio. You can accomplish this through any activity, but ensure that your weekly exercises are well- rounded and include at least one exercise in each category.
How much you invest matters. We all get busy, that much is true, but how
much time you invest in your health makes a difference in how much you get on the return. Ideally, you want to exercise in one of the above categories for 30 minutes daily. If your schedule is slammed, and exercise seems impossible to fit in, try to exercise at a higher intensity (at a level where you cannot hold a conversation during it) for at least 15 minutes a day for roughly the same results. Investing in a well-rounded exercise routine with consistent time durations can improve your healthspan for many years. While the amount of time you have left is important, the quality of that time undoubtedly matters too. When you invest in your healthspan, you’re investing in your independence!
Here’s what you can do to invest in your health now to get the highest return in the future.
Invest in all aspects of your fitness. Exercise is always an excellent investment for a healthier life, but to increase your healthspan, you’ll need to invest in all facets of your fitness, not just cardio. To diversify your health investments, focus on strength, power (how much energy you can output in a short time), balance,
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