Many people first begin to take seriously the effect that the aging process can have in terms of their health and well being when they are approaching middle age. Generally, you are likely to have less energy than when you were younger, and you may find that you get tired more easily and perhaps put on a little more weight than you would like.
Growing older is, of course, a natural part of life, however, you do not need to give up on your energy levels or your weight, as there are lots of ways to stay healthy for longer. Some health tips are important for both women and men, and there are also specific things that you can do that are gender-based. Let us take a look at some of the basics:
Diet For Protection
Post menopause, women are more susceptible to developing heart disease; however, the good news is that changes to your diet can reduce the risk. Fish such as salmon and trout contain healthy omega-3 fatty acids, as do mackerel, herrings, and tuna. Two portions per week are enough to offer you some protection against heart disease and possibly also breast cancer, or you could talk to your health-care practitioner if you think you would prefer taking fish oil supplements.
Putting on weight in midlife is often more to do with reducing the amount of exercise that you take as, during menopause, weight loss is no different than prior to it. You know that you will lose weight if you take in fewer calories than you burn; putting on weight can easily happen quite gradually over a long period of time, so aim to lose that weight equally slowly and you have more chance of keeping it off. Focus on eating healthily and exercising a bit more every day and you’ll be amazed at the difference that it will make. Vegetables, grains, and fruits are high in carbs but low in fat and in the right proportion can work wonders for your weight loss program.
Men, as well, as women benefit from following dietary advice about protecting the heart and losing weight, if applicable. Likewise, women as well as men will benefit from taking additional exercise and making some lifestyle changes. When you are young, you do not tend to think about preventing disease, however, in your middle years, you will find that health-care practitioners increasingly recommend testing procedures in order to monitor your aging process so that no adverse condition escapes a timely intervention.
Many of your bodily functions can be tested via a basic blood sample. The ALT (alanine transaminase) test is a type of liver function test and the one for FPG (fasting plasma glucose) tests for diabetes. It makes sense to take any tests recommended by your health-care worker as lots of serious conditions can be dealt with successfully if spotted early. If you are worried about specific symptoms, do not delay if a test could help you to check for a major disease.
Men, as well, as women are conscious of their physique, and though they might exercise differently, there are some techniques and routines that they can share. For instance, women have little testosterone and are more likely to lose muscle mass, according to the American Council on Exercise, so working out two to three times per week with weights can not only preserve, but also even restore women’s muscle mass. Increasing bone mineral density via weight training also protects against osteoporosis.
Men benefit from total body workouts two to three times per week, with challenging resistance training being particularly important. Shorter sessions, say between 30 and 45 minutes each, are more beneficial in middle age, with plenty of rest in between. You should alternate high-intensity interval training (HIIT) with a steady state cardio exercise. The cardio exercise will allow you to maintain a steady heart rate, but one that is high enough to burn fat. This maximizes your results as it allows your body to actively recover so that your muscles are not damaged.
Sweat The Small Stuff
Whether or not you find that you are dealing with a serious issue in middle age, there are a number of conditions that can cause pain or adversely affect you in other ways. For example, back pain is very common in older people, as well as problems with posture and poor sleeping. A good chiropractor can help with all of these, which is why finding the right practice can make a big difference to lesser but nevertheless niggling issues. Always listen to your body and take appropriate action.