What to do over 50 years old? How to live healthy at the age of 50?
What should I do over 50 years old? People over 50 years old who want to have a healthy and happy life should pay attention to change their eating, exercise and living habits in a healthier direction.
1. Change your eating habits
1.1 Eat healthy fats
Saturated fat is bad for arteries and heart health, bad for memory and concentration. Therefore, people over 50 should cut down on red meat, butter and foods high in saturated fat. Instead, you should add to your diet fatty fish, plant-based fats (flaxseeds and nuts). These healthy fats all have many benefits for the heart and brain.
1.2 Eliminate sodium from the diet
Is your blood pressure higher than before? That's not surprising because blood pressure tends to increase as we age. Since sodium can raise blood pressure, cut back on the amount of salt in your diet. The most common food sources of salt are canned foods, processed foods, breads, etc. At the same time, you should eat bananas because the potassium in bananas will reduce the impact of sodium in the diet and effective in lowering blood pressure.
1.3 Smarter food choices.
As you get older, your body's metabolism slows down, you need to take in fewer calories. So you should choose smarter foods with more nutrients. You should prioritize vegetables with dark green leaves and colorful fruits and vegetables. At the same time, you should increase your intake of low-fat milk to help supplement calcium for bones. In addition, cereals with vitamin B12 and milk with vitamin D are also very good for people over 50 years old. You should also cut out empty calories from sugary drinks and sweets.
2. Actively exercise
2.1 Build new habits
At the age of 30 - 40, you may not have healthy habits, you eat a lot and exercise too little. But you can completely change and start healthier habits at age 50. That's more active exercise and healthier eating. As a result, you can reduce your risk of cardiovascular disease, cancer, and fractures.
2.2 Good balance
This is one of the best ways to prevent falls or more serious injuries. What subjects do U60 practice? Make exercise an integral part of your life. It is standing on one leg or walking on tiptoes as if you were walking on a bar. Other forms such as dance or tai chi are also good choices for older adults. Older adults who practice tai chi for more than 6 months can reduce their risk of falling by up to 50%.
2.3 Strength exercises
Aerobic exercise is very important. But don't forget about muscle building exercises. A study of strength training in older adults showed that it induces genetic changes in cells. As a result, the muscles of older people resemble those of people in their 20s.
2.4 Joint protection exercise
Getting older doesn't mean giving up exercise. Many people believe that running can damage the knee. However, recent studies show that running can strengthen the muscles that protect the knee and does not increase the risk of arthritis.
However, if you have arthritis or joint damage, it is not necessary to do heavy exercises like jogging. People over 50 years old can participate in activities that have little impact on joints such as: Walking, cycling, ... These exercises help strengthen muscles, support joints and reduce pain effectively.
2.5 Exercise reduces risk of Alzheimer's disease
3. Change living habits
3.1 Restart your sex life
As you get older, your sex life can change with positive effects. That is you have more confidence, more skills, more experience than when you were in your 20s. In addition, you also get rid of many constraints in life, especially if your children have moved out. In addition to living separately, you and your partner have your own life.
3.2 Raising pets
If your children and grandchildren have moved out and you feel your house is empty, think about raising a pet. People who own cats and dogs have lower cholesterol and a lower risk of heart disease. They also have to visit the doctor less often. Maybe it's because having a dog requires a daily walk and it's a great way to get some exercise.
3.3 Keep learning
Instead of sticking to the familiar, learn something new, go to far places, make new friends, learn another language or instrument. New experiences will help improve your mental health, bring you joy and happiness.
3.4 Record your own life
People over 50 years old can use fitness trackers (wristwatches), record the food you eat into the phone application or use a home blood pressure monitor. As a result, you will learn some ways to improve your health.
3.5 Meet more people
Spend more time with family and friends to help you have a better memory. You can also participate in volunteer activities to reduce your risk of cardiovascular disease and prolong your life. Don't wait until you reach retirement age to start doing it. Studies show that maintaining an active, connected life with more people as early as possible is better.
3.6 Fight against wrinkles
Want to own a beautiful smooth skin despite the years? Then you should use sunscreen every day - a great product to prevent wrinkles. It's not too late if you're middle-aged to use sunscreen. Just pay attention to choose products with SPF over 30.
3.7 Deeper Sleep
Older people usually sleep less than younger people. However, if you sleep less than 7 hours/night and feel tired during the day, this is a problem. You should exercise more, drink less alcohol, discuss with your doctor about the medications you use, ... to treat insomnia. In addition, you should seek treatment for underlying problems such as anxiety or depression so that you can sleep better.
3.8 Enjoying old age
Many studies show that the older a person is, the more satisfied with life. So look to the future as it can be a wonderfully happy time.
People over 50 years old should master the above healthy living secrets to have good physical and mental health before the new threshold of life.
Follow Vinmec International General Hospital website to get more health, nutrition and beauty information to protect the health of yourself and your loved ones in your family.
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