Women’s bodies undergo so many changes from the time we hit puberty to menopause. Since nothing can prevent this from happening, we can cushion these changes by altering both our exercise and eating habits. Maintaining these changes in your lifestyle can help but the sooner you start them the better.
The aging process is inevitable but there are quite a few factors that you can control. No matter what your age, it is never too late to start. Here are 5 ways to start aging more gracefully:
Along with cardio, add in some strength training 2 to 3 times per week. You will build strong muscles and better bone density. This does not just mean lifting weights. Try some resistance bands, push-ups, dips, or yoga.
Protein is not just for people that want to bulk up. Eating a higher-protein diet is important for both weight loss and aging because it helps spare lean tissue loss that stimulates fat loss.
Eating about 25-30 grams of protein per meal or snack optimizes the body’s ability to absorb macronutrients and digest.
Make sure you are keeping a consistent cardio routine. This can be brisk walking, jogging, biking or dancing for example. Try and reach 150 minutes of moderate intensity aerobic exercise per week . The strength training, mentioned above, will help build strong arms, back and legs while the cardio exercises keep your heart, lungs and brain healthy and happy. Remember, a 30-60 minute workout session is more effective than sit ups for reducing the visceral fat around the belly region.
As we age our threshold for sweetness reduces so we have to be more vigilant with the amount of sugar we are consuming. Cutting sugar is beneficial for keeping the steady weight gain in check and reducing chronic illness.
Calcium and Vitamin D
As we age, both of these nutrients become increasingly important since they play a vital role in bone health. Calcium assists in the laying down of strong bones while Vitamin D activates the cells that build up the foundation. This is why you will see that after the age of 50, the daily recommendation for calcium jumps from 1000 mg/day to 1200 mg/day. Approximately 42% of Americans do not meet their daily calcium recommendations. Women in their 40s and 50s are only averaging about 882mg/day.
As for Vitamin D, experts recommend 600 IUs/day but limited foods contain the vitamin. A few food sources include fatty fish (swordfish, salmon, tuna) fortified foods (milk, orange juice, yogurt, cereal) and eggs. Some experts recommend vitamin D supplements in the blood level for this vitamin drops below a certain number.