Contents:
- Medical Video: Best Exercise For Women Over 50! - 2018 - fabulous50s
- Healthy living guidelines for women aged 50 years
- 1. Don't underestimate calcium and vitamin D
- 2. Add vitamin B12 intake
- 3. Try the Mediterranean diet
- 4. Pay attention to iron intake
- 5. Reduce salt
- 6. Stay active exercising
Medical Video: Best Exercise For Women Over 50! - 2018 - fabulous50s
As you age, your body begins to show signs of aging. Starting from decreased muscle function and memory, the skin becomes wrinkled, making it difficult to hold urine. Physical changes will be very visible, especially in women aged 50 years and over who have experienced menopause.
Take it easy, experts say that you can still be healthy and fit at an age that is no longer young by implementing a healthy lifestyle everyday.
Healthy living guidelines for women aged 50 years
1. Don't underestimate calcium and vitamin D
Various changes that occur, especially in the stomach and hormones, make absorption of calcium and vitamin D will decrease which usually starts to occur at the age of 40 years. Especially for women, research has shown that menopause increases the risk of osteoporosis due to reduced estrogen levels in the body. The bones will be more easily damaged and broken.
For that, try to provide enough calcium and vitamins from food. You can eat various foods such as sardines, spinach, broccoli, low-fat dairy products, and also supplements if needed. However, before taking supplements, be sure to discuss it with your doctor first to find out what dose you need and what you are taking, referring to your health condition.
2. Add vitamin B12 intake
Vitamin B12 has many health benefits such as helping to produce healthy red blood cells that are needed for DNA formation. In addition, vitamin B12 is also beneficial for improving brain health which usually decreases with age. Vitamin B12 can be found in various foods such as fish meat, beef liver, and also eggs.
Unfortunately, along with age, stomach acid will decrease so that the body has difficulty digesting various nutrients including vitamin B12. Because women aged 50 years and over are prone to vitamin B12 deficiency, you may need a supplement from a doctor.
3. Try the Mediterranean diet
The Mediterranean diet includes the most healthy diet. Because the diet is rich in vegetables, fruit, nuts, fish, seeds, and unsaturated fats. In addition, this diet also requires you to reduce consumption of red meat and dairy products. For women aged 50 years and over, this type of diet will help improve heart health.
The Mediterranean diet does not limit the number of calories and fat that must be consumed every day. It's just that you are recommended to change the food source from the less healthy to the more healthy. For example, if you are accustomed to eating sweet snacks rich in sugar, then in this diet you are advised to replace it with healthy beans that are richer in protein and healthy fats.
4. Pay attention to iron intake
Generally, women will experience menopause at the age of 50 years. At menopause, iron needs decrease because the body no longer needs to replace this one substance which is usually released every month through menstrual blood.
Therefore, you should consult your doctor about the amount of iron you need to consume every day. Because the excess iron is also not beneficial for health. You are even at risk of getting poisoned because the body has no way to release excess iron.
5. Reduce salt
Increasing age makes blood vessels stiffer and harder. This makes blood vessels more easily blocked. As a result, you are prone to strokes, heart failure, and heart attacks.
One way to reduce the risk is to reduce salt. Therefore, try to eat home cooking so you can limit salt. Because, various processed foods contain very high salt.
If you cook it yourself, you can add a variety of salt substitutes such as ginger, turmeric, red onion, and garlic which are certainly more healthy.
6. Stay active exercising
Towards old age does not mean reducing the physical activity that you usually do. Instead, you still need to move to be able to continue to be healthy and avoid various types of diseases. Quoted from WebMD, research shows that you need to keep moving your body so that the joints in all parts of the body remain strong and avoid the risk of arthritis (arthritis).
For women aged 50 years and over, you can do light exercise such as walking which can help strengthen muscles and joints.
