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Best Nourishment Tips for Women Over 50

Few efforts can help you to find an easy way. The right mix of nutrients and some regular exercise will let you feel and look your best. When you eat right, you’ll get your weight under control, keep your bones strong and prevent from heart disease.

Nutrition Basics

Take calcium and vitamin D, means three to four 8-ounce servings of low-fat dairy every day. Eat hard cheese, yogurt or kefir; canned salmon; broccoli; and legumes. You can also try food or drinks, like orange juice.
If your doctor says you don’t get enough calcium in your diet, he may suggest you take supplements that have 1,000 to 1,500 milligrams of the nutrient.

Eat more fruits, veggies, whole grains and legumes

These will give you plenty of disease-fighting antioxidants. Focus on variety every day, including vegetables with different colors.

Get enough fiber

You don’t have to look far. Some good sources are:

  • Legumes
  • Whole wheat pasta
  • Whole-grain cereals and bread
  • Oatmeal
  • Brown rice
  • Popcorn
  • Fresh fruits and veggies

Take a daily multivitamin

It will fill gaps in your nutrition picture. But make sure it’s tailored for your age group. When you’re over 50, you need less iron than younger women.

Eat lean proteins

Try foods such as skinless chicken, fatty fish like salmon (with omega-3 fats) and vegetable protein, including soy.

Enjoy a vegetarian meal a few times a week

Vegetable diet has a lot of advantages. They’re low in calories but rich in vitamins, minerals, and antioxidants.

Cut down on salt

Too much salt causes high blood pressure. Everyone has to take limit salt to 2,300 milligrams a day.

Choose fats wisely

Avoid trans and saturated fats. They’re often hidden in things like:

  • Butter
  • Stick margarine
  • Processed foods
  • Desserts
  • Doughnuts

“Good fats” can be found in olive oil, but not in all vegetable oils like canola, as well as food like:

  • Nuts and seeds
  • Avocado
  • Cold-water fish such as salmon and tuna

Curb the sweets

Sugary drinks, desserts, and sweetened dairy products should take in limits. They can be loaded with calories and have little nutrition.

Get-Fit Advice for Women Over 50

If you were physically active before 50, that’s great, but if you were not, exercise regularly, it’s not too late to start.

Physical activity and exercises may help to reduce the symptoms of menopause — hot flashes, joint pain, and sleep problems, heart disease, diabetes, and osteoporosis. Also, it helps control weight and melts belly fat. Exercises are so potent that influences every physiological system in the body for the better.

Staying fit as you age

Many difficulties of aging are linked to an inactive lifestyle and your chronological age maybe 55, your biological age can be 35. If you follow a perfect exercise program. Before you start, consult with your doctor, if you have any risk factors for any disease. A complete fitness program must include the following:

Aerobic Exercise

Walking, jogging, swimming, and dancing are good ones to try. Aerobic exercise works the large muscles in your body and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.

Strength training

Lifting hand weights improves your strength and posture, maintains bone strength and reduces the risk of a lower back injury. Start with a comfortable handle for eight repetitions. Gradually add more reps until you can complete 12.

Stretching

Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise.

Make Exercise a Part of Your Daily Routine

If you’re too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:

  • Adopt a dog and take it for walks every day.
  • Take the stairs instead of the elevator. At home, don’t shout at your family members from the stairs, go on up.
  • Get up and talk with co-workers, rather than sending emails. Take outside meeting with colleagues and make it a walking meeting.
  • Walk briskly whenever you can. Always wear comfortable shoes, so that your feet can be your main mode of transportation.

Find a sport, game or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.

How to Maintain Weight Loss

Use these five tips to help you stay on track:

  1. Don’t skip meals, it can slow your metabolism down. Skipping meals can also cause overeating later in the day.
  2. Weigh yourself daily it may seem like overkill, but research shows the method is more effective than getting on the scales less frequently.
  3. Keep a healthy note to ensure you’re sticking to your health goals, write down everything you eat or drink. Be honest and accurate; otherwise, the note will not as helpful. The note will help you see when you’re reaching for higher-calorie foods, so you can make adjustments. You can also record when you exercise and how long.
  4. Stay committed to a healthy diet. Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.
  5. Be active because it’s not the time to cut your workouts. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.

Facts on women’s health

  • Women and men share many similar health problems, but women have their own health issues, which deserve special consideration.
  • Women’s lives have numerous dangers and diseases, women became wives and mothers often when they were just emerging from their own childhood. Many women had a large number of pregnancies which may or may not have been wanted. Most women in the past did not live long enough to be concerned about menopause or old age.
  • Now, In order to accomplish this, it is essential that women take charge of their own bodies and that they comprehend how they can maximize their personal health and fitness. It is also helpful that men understand and are supportive of the health concerns of women.
  • Gynecology is the primary branch of medical science concerned with women’s health issues. The word “gynecology” is a word consisting of “gyno,” meaning “woman,” and “logic,” meaning “knowledge.” Taken together, it is “woman knowledge.”

Top Health Related Tips for Women

Women have distinctive health issues and some of them affect both men and women but it can affect women differently. Some of the issues include pregnancy, menopause, and conditions of the female organs. Women can have a healthy pregnancy by getting early and regular prenatal care. They can also have breast cancer, cervical cancer, and bone density screenings.

• Women are more likely to die following a heart attack than men
• Women are more likely to show signs of depression and anxiety than men
• The effects of sexually transmitted diseases can be more serious in women
• Osteoarthritis affects women more than men
• Women are more likely to have urinary tract problems

Diet and Exercise

Healthy Eating for Weight Loss

Most of the experts recommended to eat a balanced and healthy diet to maintain or lose weight, but exactly what is a healthy diet?
It should include:

  • Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
  • Fat (found in animal and dairy products, nuts and oils)
  • Carbohydrates (found in fruits, vegetables, whole grains and beans, and other legumes)
  • Vitamins (such as vitamins A, B, C, D, E, and K)
  • Minerals (such as calcium, potassium, and iron)
  • Water (both in what you drink and what’s naturally in foods)

Everyone needs a combination of these nutrients, which we can get from food. Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Exactly how many calories you should get per day depends on your goal, your age, your sex and how active you are. More tips:

  • Choose non-fat or 1% milk instead of 2%.
  • Pick lean meat instead of fatty meat.
  • Select bread and cereals that are made with whole grains and contain fewer fats.
  • You don’t have to completely avoid food that has fat, cholesterol or sodium.
  • If you eat high-calorie food or meal, balance your intake by choosing low-calorie food for the rest of the day.

That’s just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.

Calories

Calories are a measurement, like an inch or a tablespoon. They measure how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.
When you eat more calories than you need, your body stores the extra calories as fat.

Protein

Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.

Fats

Your body needs some fat but in a specific quantity. Some of the fat types have been widely used in packaged baked goods and microwave popcorn. They’re bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item.

Carbohydrates

Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.
Other carbs are sugary, starchy and not high in nutrients which should use in a limit.

Vitamins

Vitamins help with chemical reactions in the body. There are 13 essential vitamins. Your body can store vitamins A, D, E, K and it can be a problem if you get too much of them. Vitamin C and the B vitamins don’t build up in your body, so you need to keep getting them regularly in your diet.

Minerals

You need some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of minerals such as zinc, selenium, and copper.