Good Lifestyle

Regardless of genetics, genetics or current health status, it is a given fact that our body changes in our 50s. Same Superman has had old. Although you can not stop theaging Process-Mother Nature is in control, after all, you can certainly slow down. The first step to get in front of the inevitable changes is to learn more.Eat this, not that! Health Asked the country's leading experts and physical fitness experts to explain all the ways of our body because we reach the age of 50 and how we can respond to changes in the best possible way possible . Read on and to ensure your health and health of others, do not miss these19 ways to ruin your body, say health experts.

While your metabolism begins to slow down until 50 years, once you have reached your 50th birthday, you will notice that it is much slower than your young years. "This is simply the normal aging process," saysMatthew Mintz, MD, FACPP.

RX: Although regular exercise can delay this slowdown, 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 during your 30s and 40 and kept your weight perfectly stable, the same exact diet of 2,000 calories can lead you to gain weight in your 50s and 60s. " Means you need to eat less to maintain your weight and restrict 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 years old, many of the women's changes are hormonal, highlights the hormonal balance expert for womenDebra Atkinson, MS, CSCS, Founder and Chief Executive Officer, 50. "They will undergo changes in the health of the intestines likely to come in the form of bloating, gas or constipation, because the same foods they have eaten can become foods. 'They do not tolerate for the moment "she explains.

RX: Atkinson suggests trying an elimination regime to find out how you feel the usual suspect such as dairy, gluten and wheat. "This could solve problems of weight loss too. Once your intestine heals to eliminate certain foods for a moment and add probiotics, you can try again and see how you do," says she.

When women go through menopause, their bone loss is accelerating for three to five years, according to Atkinson. This can lead to injuries such as bone fractures - especially because of the fall.

RX: Atkinson suggests strength training as the most effective way to slow down bone loss. "Stay strong and work on your balance during your age," she says. "The estrogen was the protection of the bones before, and now since it is lower or party, you must enter the weight room. The good news is just twice a week, the main groups of muscles could help you!"

Atkinson explains that muscle loss occurred since the muscular mass is 25 years old, unless you are a force training to compensate. However, these losses become more important after 50 when the production of human growth hormones and testosterone - is reduced. "The production of these slow hormones with age and you can not completely stop this," she says.

RX: Although you can not change the mother, you can change your habits - ", as a sleep a priority because it's when the hormones are released by your body," says Atkinson. In addition, stop the long training of endurance and opt at short intervals and bodybuilding, such as HIIT. "Work hard for a short time - in other words, hit it and stop it!"

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Atkinson explains that you lose types of muscle fibers faster than others. "Fast muscle fiber losses are starting to be more apparent - in fact, you lose them twice as fast as slow contraction fibers," she says. "This fact should trigger an indoor alarm to anyone who wants to keep their independence in the 70s, 80s and beyond," adds Adam Friedman, CSCS, SFG, CN. He explains that rapid contraction muscle fibers are responsible for helping you find your balance if you are mistaken or jump out of the path of a distracted smugger. "When you lose this ability, you are more about falls and injuries that may 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 say.

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 also flatten with age because the tendons and ligaments to lose their elasticity. The weight is also a factor. »

RX: Dr. Petkov suggested having your feet measured a few years to make sure you buy the right shoe size.

Some people develop foot deformations such as Hammertoes and age Hallux Valgus, adds Dr. Petkov. "These are usually hereditary, but the types of shoes you choose to wear and your level of activity play a role as well," he explains.

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

Unless you do not have a TV, you know that arthritis is an important issue with more than 50 years and not only in your hands. "Rheumatoid arthritis usually appears in both feet an osteoarthritis foot," says Dr. Petkov. "It is caused by inflammation of cartilage and joints. Suffering arthritis can lead to levels of activity have decreased and mobility.

RX: Dr. Petkov suggested investing in own shoes and custom shoes inserts, and do your best to stay active. "Working at 2-3 times a week helps maintain a good articular function," he says. In addition, consult a doctor to treat the symptoms.

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

RX: Make sure you get enough calcium. "It is recommended that you get at least 1,200 mg of calcium a day," says Dr. Petkov, emphasizing that yoghurt, milk and cheese are excellent sources of calcium. Not a big fan of dairy products? He suggests a cup of unsweetened soy milk, which has 140 mg of calcium, or other foods rich in calcium like the first curly cabbage, the oranges, the broccoli, edamame, sesame seeds, almonds, tofu, as well as baked and beans.

One thing that occurs when your body stores more fat is that it will also redistribute it, totally change the way your body appearance. "When women are of childbearing age, their fat is distributed to their hips and thighs to promote pregnancy, etc. When they age, and especially during menopause, that changes and when the body produces less estrogen, grease zeros in belly on - commonly known as the belly of menopause, "explains fitness specialistDenise Austin.

RX: Austin recommends a three-part 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 Golpa, The dry mouth is a current phenomenon for older people over 50. "Dry chronic mouth comes with many popular medications for common problems such as high blood pressure, Parkinson's disease, and arthritis, As well as being a symptom of diabetes, arthritis, and other evils, "he explains. "It is not very often spoken by physicians or dentists. And, unfortunately, the dry mouth can lead to several cavities and caries ("fewer means of saliva less natural washing of your teeth"), the gum disease ("less saliva allows the accumulation of plate the Long and under the line of gum "), and fungic the infections (less saliva allows mushroom to grow on the tongue, throat, and other regions).

RX: Dr. Golpa emphasizes that there are many methods for relieving dry mouth. These include the use of sugar-free gum and hard candies, as they stimulate saliva production, keeping hydrated by drinking plenty of water, brushing and dental silk regularly to remove the plate and glued foods Your saliva do not wash off, and speaking with your doctor. "If one or more of your medications is at the origin of the mouth dry on the possible alternatives," he says.

McKenzie Caldwell, MPH, RDN, A dietician based in Charlotte, North Carolina, focusing on the reproductive health of women, diabetes, intuitive diet, and eating disorder recovery, stresses that dramatic bone density falls during and after menopause. Reason for natural drops in estrogen. However, lactose intolerance is relatively common in middle-aged women, making it difficult for a lot of drinking milk, thought most often of the bone construction.

RX:Caldwell suggests exploring similar dairy products less lactose kefir, Greek yoghurt, and hard pulp cheese or other sources of calcium such as tofu, soy milk and vegetables-leaves. "These can help you maintain the health of the bones you get older," she says.

With your body, your brain weakens with age, the points on healthy life expert and author ofStay young: 10 steps to ultimate health,Judy Gaman, MS, BSHS.

RX: "People over 50 need to exercise their brains. Think of the brain as a muscle. If you do not use it, it will shrink and become weak, "says-Gaman. "The easiest way to keep the brain healthy is to do new things, break the monotony of life, and the stage instead of the comfort zone. Change things by force the brain to be in active mode. Too often we drive even streets, eat the same meals, see the same people, and the stick to our routine. These routines can bring comfort and familiarity, they can also cause the brain to become dull. Coming out of the routines sharpens the mind and slow down the process of aging ".

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

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

Just like our skin loses its elasticity, you can also notice changes in our nails and hair. "Many people with more than 50 fragile nails of the experience and hair that is often broken and do not grow as quickly," explains Occupational Therapist and Consultant Brittany Ferri, MS, OTR / L, CCTP, owner and founder of the Simplicity of health.

RX: Up to Amping Calcium intake can make a huge difference in hair and nails.

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There is no secret for anyone more you get older, the worst of your view is. "This causes most people older than 50 to have trouble seeing in the dark and judging the distance and depth," says Ferri. This can have an impact on a person's ability to drive, especially at night or early in the morning, as well as their environment to sail safely.

RX: Stay on top of your view and your eyes checked frequently. If you have problems with your night vision, you should probably stay away from the road when it's dark.

Because teeth enamel erode, people over 50 can have an increase in cavities, teeth pain or dental problems requiring bigger care, highlights Ferri.

RX: Stay on top of your dental care!

"One of the most notable cognitive changes that can happen is bad short-term memory, which can have an impact of everyday daily tasks and routines that have been in place for years," says Ferri. Cognition also changes in the form of judgment, with people in time of reaction slowed and the conscience of the poor body.

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RX: Keep your crackling with memory games, activities stimulating memory, and stay active in general.

In general, the testosterone rate tend to diminish as men age, especially after 50 years, emphasizesStanton Honig, MD, Director of Urology Man in Yale Medicine. "This can lead to an increase in fat, a decrease in muscle mass, and more difficulty maintaining muscle mass," he says. In addition, theprostateTends to grow in men over the age of 50, and in some patients can result in urinary symptoms such as getting up a lot at night, frequent need to urinate and urgency to run at 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 .