Good Lifestyle

Whatever sex, genetics or healthy health and the state of welfare, it is a fact that our body is changing in our 50s. Same Superman has aged. While you might not be able to stop theaging Nature Mother Process is in control, after all, you can definitely slow down. The first step to get unavoidable changes in the face is to learn about them.Eat this, not that! Health Asked superior physicians and health experts and fitness in the country to explain every way our body are changing that we have reached the pivot age of 50 and how we can respond to changes in the best possible way. Read on and to ensure your health and health of others, do not miss these19 ways you spoil your body, Say health experts.

While starting your metabolism slows down before 50, once you hit your 50th birthday, you will notice that it is much slower than your young years. "This is simply the natural aging process," saysMatthew Mintz, MD, FACP.

RX: Although regular exercise can delay this slowdown a bit, it is difficult to compete with the father's time. "The most important thing about a slower metabolism is that it will take fewer calories to start gaining weight," says Dr. Mintz. For example, if you had a diet of 2,000 calories for 30 and 40 years and preserved your perfectly stable weight, even exactly 2,000 calories can lead you to gain weight in your 50s and 60s. "It means you have to eat less To maintain your weight and limit your calories even more if you want to lose weight, "he says.

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Because the average age of menopause is just over 51, many of the changes for women are hormonal, draws attention to the Hormonal Fitness Expert Women's equilibriumDebra Atkinson, MS, CSCS, Founder and CEO, turnaround 50. "They undergo changes in intestinal health that could appear as bloating, gas, or constipation because the same foods they have eaten can become foods they do not tolerate the moment , " she explains.

RX: Atkinson suggests trying an elimination plan to find out how you feel without the usual suspects such as dairy products, gluten and wheat. "This could solve some problems of resistance weight loss too. Once your intestine cicatures either eliminate some food for a while and adding some probiotics, you can try again and see how to do you, "she says.

When women go through menopause, bone loss accelerates for three to five years, according to Atkinson. This can lead to injuries such as bone fractures, especially due to falls.

RX: Atkinson suggests force training as the most effective way to slow down bone loss. "Stay strong and work on your balance you get older, too," she says. "The estrogen protected the bones before, and now because it is lower or party, you must enter the weight room. The good news is that twice a week of work main muscle groups will help you! »

Atkinson explains that muscle loss has been led since the peak of muscle mass at the age of 25 unless you have been the formation of force to compensate. However, these losses are more important after 50 when the production of hormones such as human growth hormone and testosterone are reduced. "The production of these hormones does not slow with age, and you can not stop it completely," she says.

RX: Although you can not change the mother nature, you can change your clothes- "like making sleep a priority because this when the hormones are released by your body," says Atkinson on. Also, stop long endurance workout and opt for short intervals and weight formation instead such as HIIT. "Hard work for a short period of time, in other words, hit and leave it! »

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Atkinson explains that you lose certain types of muscle fibers faster than others. "Fast contraction of muscle fiber losses are starting to be more apparent in fact, you lose them twice as fast as slow contraction fibers," explains. "This fact should trigger an indoor alarm to all those who want to keep their independence in their 70s, 80 years and older," adds Adam Friedman, CSCS, SFG, CN. He explains that rapid contraction of muscle fibers are responsible for helping you quickly find your balance if you travel, or jump out of the path of a distracted passerby. "When you lose this ability, you are more inclined to falls and wounds that can change your quality of life. »

RX:"To be proactive in prevention, I recommend including weekly exercises targeting your fast contraction fibers," says Friedman. "This means using a progressive overload resistance formation or a lighter resistance with increasing speed." Atkinson agrees that stimulation is critical. "If you play the sports racket, pickleball or dancing kills, you get great fast stimulation. Otherwise, imagine that you skip a jump rope or play the marele. You need a few minutes regularly to boost this fiber to Fast contraction, "adds.

As we get older, our bodies store fat more easily and burn fat more reluctantly, especially when we are stressed or dehydrated. "The fall of estrogen amplifies the negative effects of stress and ceases to divert fat in reproductive areas," says Atkinson. So, you end up losing this form of hourglass and gaining weight around the belly easier.

RX: First of all, be aware that you do not have as many Wiggle rooms that you used to make treats and treatments, "said Atkinson. "And use the protein and fiber to your advantage," she adds. "Together, they help kill cravings and stay longer than you can avoid temptation."

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You do not see many people in their 50s doing divisions and there is a reason. "After 50 years, your body loses flexibility, which makes you more subject to muscle injuries", statesAllen Conrad, BS, DC, CSCSMontgomery County Chiropractic Center in North Wales, Pa. "The muscles and tendons lose the elasticity and records of the spine degenerate as we get older, which makes us more likely to hurt."

RX: Dr. Conrad urges the importance of incorporating alternative health care for your routine, such as chiropractic care, stretching and massage therapy, when you hit your 50s. "This will help prevent injury and improve The recovery time when you make wounded, "he maintains.

Just like our bodies age as we get older, our skin too. "The skin becomes crepe and the appearance of cellulite is more widespread," says Atkinson. "It's a decline in collagen production through a lack of estrogen."

RX: Atkinson suggests strengthening collagen intake by drinking more bone broth and adding collagen powder to your smoothies or coffee. "Do not confuse collagen protein with the rich amino acid protein that your muscle needs," she said. "You both want them."

During hormonal changes, women are more sensitive to injuries such as plantar fasciitis, carpal tunnel syndrome and tendonitis, although it is not precisely clear, how does Atkinson said.

RX:To help prevent injuries, Atkinson suggests making warming and more extensive refills. In addition, modify your exercise and try to avoid repetitive movements. "Even at your desk all day, take breaks frequently and were your forearms," ​​she suggests. "When you lift weights, keep your joints aligning and you have a trainer observes you for small things you could do who could put a couple on these joints likely."

Atkinson explains that your body synthesizes less protein less efficiently than it used after reaching 50 muscle losses can be accelerated in those who do not eat adequate proteins in their diet. "It's also thanks for more years on the planet!" she says.

RX: Atkinson says that the best way to deal with this is active. "To be active means that you are better in the synthesis of the proteins than if you were sedentary," she explains. "Then stay active, then follow the bodybuilding with a high protein meal of about an hour or two after. The strength workout improves the synthesis of muscle proteins!"

After experiencing menopause, most women report a drop in libido, explains Atkinson.

RX: To stimulate libido, women need more testosterone and growth hormones and less cortisol, says Atkinson. "End the long-term exercise of endurance and have a lot of sleep will help," she explains. She suggests opting for strength training twice a week and training sessions at short intervals 1 to 2 times a week. In addition, reduce the amount of alcohol and sugar you can consume can also help stimulate libido.

No, it's not your imagination. As you get older, your feet become longer and wider. "They can push half a size in a decade," explains the New Jersey PodiatristVelimir petkov, dpm. "Our feet are also flattened as we get older because the tendons and ligaments lose their elasticity. The weight is also a contributing factor."

RX: Dr. Petkov suggested that your feet measure every few years to make sure you buy the right size of the shoe.

Some people develop feet deformations such as hammertoes and onions as they get older, adds Dr. Petkov. "These are usually hereditary, but the types of shoes you choose to wear and your activity level also plays a room", "he explains.

RX: Do not try to tighten your feet in too tight shoes. "It will only curse the problem," he says.

Unless you have no television, you know that arthritis is an important problem with people over 50 and not just in your hands. "Rheumatoid arthritis usually appears in both feet while osteoarthritis affects a foot," explains Dr. Petkov. "It is caused by inflammation of cartilage and joints." The suffering of arthritis can result in a decrease in activity levels and mobility.

RX: Dr. Petkov suggested investing in appropriate inserts of custom shoes and shoes and do your best to stay active. "Working 2-3 times a week keeps a good joint function," he says. Also, consult professional medical help to treat symptoms.

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Calcium deficiency is widespread among people over the age of 50, Dr. Petkov emphasizes. "He exhausts the calcium in your bones, which weakens them." This can lead to osteoporosis, bone pain and sensitivity, as well as fractures that occur as a result of minor trauma.

RX:Make sure you get enough calcium. "It is recommended to receive at least 1,200 mg of calcium per day," said Dr. Petkov, stressing that yogurt, milk and cheese are excellent sources of calcium. Not a big fan of dairy products? It suggests a cup of non-raised soy milk, which has 140 mg of calcium, or other calcium-rich foods such as cabbage, oranges, broccoli, the Edimame, sesame seeds, almonds , Tofu, as well as baked beans and kidneys.

One thing that happens when your body stores more fat is that it also redistribute it, by totally modifying the way your body looks. "When women have a period of childbearing age, their fat is distributed to their hips and thighs to support pregnancy, etc. when they get older, and especially during menopause, it changes and that the body produces less than less than 'estrogen, the fat zeros in the belly - commonly called Belly Menopause, "explains the expert on the fitnessDenise Austin.

RX: Austin recommends a three-cliff approach: clean and healthy eating, cardio to burn overall body fat and targeted exercise to strengthen the core.

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According to Mike Golpa, DDS, Director ofG4 by GolpaThe dry mouth is a common occurrence for people over the age of 50. "Chronic dry mouth is delivered with many popular medications for common senior problems such as high blood pressure, Parkinson and arthritis, as well as symptoms of diabetes, arthritis and arthritis. Other evils, "he explains. "He is not very often talked about doctors or dentists." And, unfortunately, the dry mouth can result in more cavities and dental caries ("less saliva means less natural washing of your teeth"), the disease of the gum ("less saliva allows the plate to accumulate And under the line of gum ") and fungiques infections (less saliva allows fungus to push on your language, throat and other domains).

RX: Dr. Golpa emphasizes that there are many methods for mitigating dry mouth. These include using gum without sugar and hard candies, because they stimulate the production of saliva, standing hydrated by drinking plenty of water, brushing and floss regularly to eliminate plate and bordered foods that your saliva does not wash and speak with your doctor. "If one or more of your medications cause a dry mouth on possible alternatives," he says.

McKenzie Caldwell, MPH, RDNA dietician based in Charlotte, CN, focusing on the health of women's reproduction, diabetes, intuitive dining restoration and diet disorder, stresses that dramatic bone density falls during and after menopause. Reason for natural drops of estrogen. However, lactose intolerance is relatively common in middle-aged women, making milk consumption difficult, most often thought to bone building.

RX:Caldwell suggests exploring lactose lactose dairy products - like Kefir, Greek yogurt and hard cheese sources, such as tofu, soy milk and green vegetables. "These can help you maintain healthy bones at your age," she says.

With your body, your brain weakens with age, highlights the healthy expert and the author ofStay young: 10 proven steps for ultimate health,Judy Gaman, MS, BSHS.

RX:"People over 50 need to exercise their brains. Think of the brain like a muscle. If you do not use it, it will diminish and become weak," says Gaman. "The simplest way to keep the Healthy brain is to do new things, break the monotony of life and get out of the comfort zone. Change things to force the brain to be in active mode. Too often, we drive the same streets, eat the same meals, see the same people and stick to our routine. Although these routines can bring comfort and familiarity, they can also bring the brain to become boring. Get out outside routines to sharpen the mind and slow down the aging process. "

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Certified personal trainerCourtney VirdenStresses that more than half of women over 50 years of experience have a dysfunction of the pelvic floor, which can lead to a variety of other problems. "The most common symptoms are the problems of the bladder, organ prolapse, vaginal dryness and low libido," she explains.

RX: One of the main causes is that pelvic floor muscles are not trained. "They should be trained and worked as the rest of our muscles, but are often neglected," says Virden. "With age and lack of training, our muscles often have a modified length tension relationship that leads to dysfunction and problems."

Just like our skin loses its elasticity, we can also notice changes from our nails and hair. "Many people over 50 experiment with fragile nails and hair that often breaks and do not grow as quickly," explains the occupational therapist and Consultant Brittany Brittany Ferri, MS, OTR / L, CCTP, CCTP, owner and founder of the simplicity of health.

RX: Calcium consumption increases can make a huge difference when it comes to hair and nails.

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This is not a secret that the more you get, the worse your view. "This causes most people over the age of 50 to have difficulty seeing in the dark night and judging distance and depth," says Ferri. This can have an impact on someone's ability to drive, especially at night or early in the morning, as well as navigate their home environment safely.

RX: Stay on your view and make your eyes check frequently. If you have problems with your night vision, you should probably stay out of the road when it becomes dark.

Since teeth enamel is eroded as you get older, people over 50 can have an increase in cavities, teeth pain or dental problems requiring increased care, highlight Ferri.

RX: Stay at the top of your dental care!

"One of the most notable cognitive changes that may occur is a mediocre short-term memory, which can affect simple daily tasks and routines that have been in place for years," says Ferri. Cognition also evolves in the form of judgment, some people living stranded reaction times and a bad bodywareness.

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RX: Keep your cognition at listening to memory games, memory stimulation activities and to remain active in general.

In general, testosterone levels tend to decrease as the age of men, especially after 50 years, emphasizesStanton Honig, MD, Director of Male Urology in Yale Medicine. "This can lead to an increase in fat, a decrease in muscle mass and greater difficulty maintaining muscle mass," he says. Besides theprostateA tendency to grow in men over 50, and in some patients can result in urinary symptoms such as night surveys, frequent urine and emergency running in the bathroom.

RX:Dr. Honing explains that a healthy lifestyle helps to avoid low testosterone. "Eating better and exercise can improve the questions for men diagnosed with the disease; many also have other health challenges, such as obesity or diabetes, that lifestyle changes can help," did he declare. In addition, testosterone therapy can be prescribed for men at low testosterone caused by androgenic deficiency, but this is more for sexual interest than hardness. "If the doctor determines that there are psychological roots rather than health related to his erectile problems, such as depression, stress or anxiety, antidepressants or anti-anxiety medications may be useful," adds. he. Or, if there are relationship problems, consider tips. And pass through the healthiest life, Do not take this supplement, which can increase your risk of cancer .