Good Lifestyle

Whatever age you have, the best time to start Prioritize your health East NOW . However, certain health habits are particularly beneficial when you reach the fifties, before the health consequences of not doing so. Works, improve your quality of life, and more. Read more to find out what 10 things your doctor wants to start doing in their fifties, if you don't already do them.

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Getting a minimum of 150 minutes of moderate exercise per week is one of the best things you can do for your health, say doctors. It is associated with a wide range of health benefits, including a lower incidence of heart disease, cancer, cognitive decline, mobility problems, obesity, etc. AE0FCC31AE342FD3A1346EBB1F342FCB

Ryan Glatt , CPT, NBC-HWC, Personal coach and brain health coach For Pacific Neuroscience Institute of the Santa Monica Providence Health Center in Santa Monica, California, says that resistance training is particularly useful for adults over 50. , improve strength, contribute to brain health and help maintain healthy hormones, "he said Better life .

Planches, abdominal cracks and other muscle strengthening exercises have similar advantages, adds Neel Anand , Md, mch orth, a Orthopedic surgery teacher And director of trauma of the spine at Cedars-Sinai Spine in Los Angeles, California.

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Brain is just as important as exercising your body, says Glatt. He says Better life The fact that "engaging in activities that require the brain and the body can cause brain health improvements, manage stress and prevent falls". He notes that the activities you like "are more likely to be durable and can contribute to better mental health".

Social activities are particularly beneficial for your cognitive health. "Social isolation and loneliness have negative impacts on health with equality with obesity, physical inactivity and smoking 15 cigarettes per day and are associated with around 50% increased risk of dementia", adds Scott Kaiser , Md, a geriatrician and director of geriatric cognitive health for Pacific Neuroscience Institute in Santa Monica, California.

As you get older, you can feel more ailments and pain, especially behind your back. This is why Anand recommends evaluating your posture when you reach the fifties and make the necessary changes. "Back pain, specifically back pain, can be caused by poor posture and low abdominal muscles.

He recommends sitting straight and shooting your shoulders back and down when you sit, standing or walking. "Correcting your posture can be very strange at the beginning because it is not a position, our body is not used to holding; but practicing over time and holding the back in a healthy posture will eventually become a second nature" , he adds.

Some exercises can also help improve your posture. "Sit directly on a chair with your hands on your thighs and your shoulders down. Pull your shoulders back and tighten the shoulder blades together and hold five seconds. Repeat these three or four times a day to strengthen these rear muscles Used for a perfect posture, "advises Anand.

The exercise is crucial for your health, but forgetting to warm up and cool off before and after your training can leave your vulnerable to injuries, especially when you enter the fifties. "Just as you do not start a car that has been parked all winter and zoom in the aisle before giving it time to warm up, the same goes for your body," explains Bert Mandelbaum , MD, specialist in sports medicine and orthopedic surgeon in Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, and author of Victory inside: capture your victorious mind .

Mandelbaum says that taking a few minutes to warm up before physical activity helps flow blood, and "gives muscles and joints a tête-à-tête that they are about to be put to work, because Cold muscles are much less flexible and much more subject to injuries. "He recommends spending five minutes to do a lower intensity activity such as a quick walk, a rope jump or jump jumping before stretching, Then finally take the pace with your regular training.

He adds that "cooling is just as important as warming, because it allows your heart rate to slowly return to a rest pace and facilitates recovery from the body." Stretched again later to loosen the tight muscles and increase flexibility. This will help the next training, he said.

Taking a good night's sleep - ideally between seven and nine hours a night - is something else that your doctor wants to start doing in their fifties, if you haven't already done so.

Besides work chronic disease The inclusion of heart disease, cancer, diabetes and depression, adequate sleep can help you feel better throughout the day. "Sports neurologists, sleep experts, sports coaches and power and packaging experts will tell you that the best and most systematically high of any team and in any sport tend to be the best sleepers, "explains Vernon Williams , Md, A sports neurologist , specialist in pain management and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, California. "In fact, some would say that the most important intervention with the greatest effect on performance improvement is to optimize sleep and minimize fatigue."

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If there is one thing that your doctor wants to do any Age is quitting smoking. "With all the information that exists on what it is a significant health risk, too many people smoke," said S. Adam Ramin , Md, an urological surgeon and medical director of urology cancer specialists in Los Angeles, California.

Ramin notes that by stopping: "Your lungs will not be the only organs that push a sigh of relief. Your kidneys and bladder, the filtration system of your body, must also treat toxins of cigarette smoke", explains -Al. "They were not made for such a burden. It kills them. Literally. According to the risk of renal failure to several types of urological cancers, smoking is a habit of lifestyle that is not really worth the pain, "he said.

Keeping an eye on your blood pressure is another way of staying above your health in the fifties. "High blood pressure is not only bad for your heart. It also has serious and lasting effects on your kidneys," said Ramin. He notes that uncontrolled high blood pressure is among the main causes of kidney failure in the United States.

If you start early enough, before health problems arise, you can keep your blood pressure at a normal pace and your kidneys in good working order with lifestyle changes, he adds. These include eating well, maintaining healthy weight, exercising regularly and minimizing your sodium and sugar intake.

When you reach their fifties, the things you have used to eat can start catching up with your health. "The organs of our bodies were simply not designed to respond to the requests that imposed them by the consumption of very processed foods, raised in sugar and rich in fat. And when they are forced to filter these long substances Term, the consequences can be severe and fatal, ”explains Ramin.

The urologist recommends building your diet around whole food as far as possible. "This does not need to mean eliminating the tasty food from your diet. The simple fact of paying attention to what you put in your body can be an excellent start," explains Ramin. "This year, if you have not already done so, start reading the food labels. A good basic rule: if the package label contains ingredients that you cannot pronounce, do not buy it."

Advanced age is a key risk factor for almost all types of cancer, which is why screenings become even more important when you reach the fifties. During your fifth decade, you should have already obtained mammograms, prostate exams, colonoscopies and other forms of cancer screening that can be recommended by your doctor. However, obtaining regular physics and discussing projections with your doctor can make sure you stay up to date.

Finally, Ashkan Farhadi , Md, gastroenterologist At the Memorialcare Orange Coast Medical Center in Fountain Valley, California, says that something other than your doctor wants to start doing in the fifties is to start practicing conscious breathing.

"Take conscious breathing - simply attract your attention to your breathing and take a moment to appreciate life - can it initiate a very positive cascade of events in our mind and our body," he said Better life . "This simple practice can actually unlock the power of mediation and help brake stress while initiating a" relaxation response "in your body - doing the heart rate, relaxing blood vessels to reduce blood pressure , increase immune factors, reduce blood sugar, improve mood and again and again. "

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.