IF YOU ARE 40+
AND WANT TO STAY YOUNG & HEALTHY, YOU NEED TO READ THIS FOR SURE….
We
all would like to say “I am 40 Years Young”, OR would even like to hide our actual
age, especially among women. But will
you be able to hide the growing illness along with the age from yourself, the
actual state of your health. The
Reality!!!
As
we grow older, especially when we reach the age of 40, we need to be more
careful, nothing to panic, just a bit more careful and organized. Certain problems may come up, like
Hypertension, Enlarged Prostate and Prostate Cancer, Heart Diseases, Week Bones,
Diabetes etc. All these or any of these can happen due to natural aging or due
to unorganized lifestyle. People above 40 tends to skip meals or have poor
diet, lack of routine sleep, irregular or no exercise, work burdens, stress
etc. Moreover it may vary from person to person, gender to gender or age to age
within and cross gender. A 40 year old
woman may face problems that a not experienced by a 60 year old woman or a 40
year old woman will experience different medical situation than a 40 year old
man.
What
are the main things we need to consider for our own healthy tomorrow?
Always keep yourself hydrated,
Avoid Salt Sugar as far as possible,
Get minimum 8 Hours Sleep at night,
Go light on Protein,
Increase your Natural Calcium Intake ( **listed below),
Get more Sunshine,
Reduce Alcohol intake,
Be Active and maintain healthy weight
Avoid Salt Sugar as far as possible,
Get minimum 8 Hours Sleep at night,
Go light on Protein,
Increase your Natural Calcium Intake ( **listed below),
Get more Sunshine,
Reduce Alcohol intake,
Be Active and maintain healthy weight
Always
keep yourself hydrated-
It
is very important to stay hydrated to get nutrients to your cells and eliminate
toxins. I always drink a glass of cold water if I feel really dehydrated,
especially in the Middle East, where I currently reside. Try it, you will feel
very energetic just like that. Don’t wait for you to feel thirsty; this is the
last symptom of dehydration. More than
half of your body consists of water; a slight increase in loss of water may
make you quite tired.
Avoid
Salt and Sugar as far as possible-
Salt
is thought to accelerate the body’s loss of calcium. We normally consume approximately 10-12g of
salt per day, but we need to target to keep it as low as 5-6g per day. Keep
away from packed foods that consist of more than 1.5g salt/100g. Potato Chips,
Cheese, Pizza, Burgers, etc contains high percentage of salt. Sugar is also
something that is better when kept away.
Get minimum
8 Hours Sleep at night-
We
all require a quiet and deep sleep during night to recharge ourselves for the
next day. It is the best way to refurbish all our internal mechanism; it
relieves us from pains and increases immune function. Out metabolism is
rectified and balanced. We need to schedule our sleep for at least a minimum of
8 hours, seems too much, but is very essential.
Early to bed and early to rise will be an added advantage.
Go
light on Protein-
Protein
is very essential for human being. But excessive quantity of Red Meat, Cheese,
Beans, various nuts, etc, make our body more acidic. This will suck all the
calcium from your body and weaken you bones.
I suffer from Uric Acid and have been living with it for the past few
years. It is now under adequate control
for the past one and half year. I am not
on medicines. Practice makes it happen, end of the day we are doing it for
ourselves. So try to balance your daily diet consisting of a bit of meat, fish,
nuts, leafy vegetables, colorful vegetables, fresh fruits, brown instead of
white bread, and lots of water always.
Increase
your Natural Calcium Intake
Every adult must consume at least 750 mg of Calcium per day. If you are diagnosed with Osteoporosis, then increase it to almost double. Avoid calcium supplements that lack Vitamin K, D and Magnesium. Such supplements have records of increasing the heart attack risk, so be wise. You can get your daily required amount of Calcium by regular intake of the following in a balanced manner based on your choice of taste and style.
High Calcium Foods
- Low-Fat
Yoghurt
- Milk
- Cheese
- Canned
salmon
- Spinach
salad
- A
handful of almonds, nuts and seeds
- Dried
Fruit
Get
more Sunshine -
Sunshine
is an essential requirement for all of us. Don’t stay away from it. In fact, just avoid Sunburns and not
Sunshine. Your body requires Vitamin D
to absorb Calcium. The traditional
guidance to avoid sunshine is recognized as an ill advice. Deficiency of
Vitamin D results in increased diabetes, joint pains, osteoporosis, high blood
pressure, etc. Vitamin D is abundantly found in Oily Fish, Egg Yolks, Cereals,
Liver, Fortified products etc. But your body has an inbound quality and ability
to produce its own Vitamin D when exposed to sunshine. Just 15 minutes in the Sun
twice or even thrice in a week will be fair enough.
Reduce
Alcohol intake –
I
would not recommend you to stop drinking, but be wise in your drinking
practices. When it is all about 40+
years, we are worried of lack of Calcium.
Alcohol, Coffee, Tea, Cola and other Fizzy Drinks reduce the amount of
calcium you absorb in your body and weaken your bones. Drinking everything on a
very limited scope will not be a huge damage as such. Increase fresh juice,
lemon juice with honey, etc.
Be
Active and maintain healthy weight –
We
have mentioned of lack of calcium and its effect on your bone strength above,
having said that, we need to also realize that bones actually get stronger the
more we use them. The effective way to strengthen your bones are by a minimum
of 45 minutes of stretching exercises, weight bearing exercise, push-ups etc on
a daily basis. You can also walk, jog, aerobics, tennis, etc. Try to lift and
carry as much as you can on a regular basis.
Weight
has to be regularly checked and maintained. Reducing weight drastically can
increase your risk of Osteoporosis. If you are intending to lose weight, do it
gradually and sensibly.
If
you follow the above routine in your daily life, I am confident to hear from
you more positively and your feedback will assist many others who are expecting
something soft to start with.
Apart
from all these, Hypertension, commonly known as blood pressure is a common
situation among men above 40 years of age. The main drawback for the same is as
you grow older your arteries become stiffer and the blood circulation is
affected adequately. This in turn increases your chances of inviting Cardiac
Arrest or Strokes. The National Institutes of Health has stated that men’s
heart related problems increases after the age of 40 years. Common symptoms
like build-up of plaque in arteries, with thereby causes the arteries to narrow
and harden. Smoking, Obesity, hypertension, diabetes, inactive lifestyle, and
high cholesterol are some of the major factors which require a proper check.
GOOD LUCK TO
ALL OF YOU..BE HEALTHY, MORE ACTIVE AND STAY YOUNG
