Diet and exercise after 40’s

Diet and exercise after 40’s
As we get older, our metabolism takes a huge hit. This is the time to focus on maintaining muscle mass and taking care of your body. The metabolism slows down in the ’40s and it's necessary to follow a healthy diet. Forty is a good time to take a deep breath, and, although you have a lot of other things out there, do a little introspection and say, 'OK, there are some things I need to do to make sure I stay healthy.

Starting at age 40, we lose about 1 percent of muscle mass per year. So people can benefit from incorporate weight-bearing exercises, along with cardiovascular exercise, into a weekly physical activity plan. We also become less flexible. I suggest adding yoga or Pilates, which can help improve flexibility, core strength, balance, and range of motion.
Eating fewer calories can boost health. But you should also make sure to get adequate fiber and fluids. Make sure that your daily eating plan is packed full of nutrient-dense food, like lean protein, fruits and vegetables, and low-fat dairy and whole grains.
People who feel worn out, and are gaining weight and whose hair and skin have lost their luster, may consider getting their thyroids checked. This neck gland helps control energy levels and regulates hormones, and 40 is time. When thyroid disease can show its face.

Making just a few changes in your lifestyle can help you live longer. Fortunately, you can do something to correct these and other unhealthy behaviors.

Adopt the following nine habits to keep your body looking and feeling young:

•    Don't overeat. If you want to live to 100, leaving a little bit of food on your plate may be a good idea. St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study, they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.

•    Get busy: Getting busy can burn an impressive amount of calories.

•    Eat fruits and vegetables: Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.

•    Focus on fitness: Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.

•    Don’t smoke: Quitting smoking is perhaps the single most important thing you can do for your health—and your lifespan. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow diseases and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.

•    Be happy: Just because you put everyone else's needs first doesn’t mean you have to throw your own needs out the window. More than ever, it’s important to make room for yourself. I think that between work, social life and family, it doesn’t necessarily get easier, so you have to advocate for yourself. Make sure you’re getting good sleep, that you’re being active and that you're incorporating those key pieces in a healthy lifestyle. It’s also important to make time to do the things you enjoy doing, rather than beating yourself up at the gym when you have a free moment.

•    Meditate: Going to the gym will strengthen your body, and meditating will work out your mind. Taking time to meditate daily can help reduce stress, anxiety, depression and even pain. If you’ve never tried meditating, yoga can also be a good practice to start with to help ease you into that type of mindful state.

•    Adopt a spiritual perspective: Embracing a spiritual perspective leads to overall feelings of happiness, especially when it comes to life satisfaction. Embracing spirituality lowers depression, reduces anxiety, and lowers our stress levels. It also helps us to focus on what really matters in life, while allowing us to connect with others in a more meaningful way.

It’s never too late to become a better, more polished version of yourself. Midlife gives us the opportunity to discover who we really are and what we really want, to find our true purpose in life. A youthful attitude enables us to be more productive, feel happier, and to be more hopeful about our future. Life is about failing up. Use regrets to your advantage. As a wake-up call to inject new meaning and energy into your life. Use them to create new opportunities for yourself and then move forward with confidence.

Listen to your inner voice. Honor your own feelings and explore who you are really meant to be. Midlife can be a remarkable time. We have a lot of years ahead of us. This is not the time to retire our goals or fade into the backdrop of life.

Our present and future happiness will depend on the choices we make for ourselves TODAY. Midlife has become a whole new life phase. It’s the perfect time to reboot our lives. You have an unprecedented chance to live the life you truly want. You’re in the driver’s seat, so go enjoy the ride.

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