Women over 50 are vibrant, charming, and resourceful. But as we enter this new phase of our lives, there are some adjustments we should make in our habits. There is no set rule for what you need to do or eat after turning 50. However, there are a few things you should know and do if you want to keep living life to the fullest and stay healthy for longer. Opting for a balanced diet with lots of fruit, veggies, fish and whole grains is essential at any age. In addition, there are certain habits that become even more important when you reach this stage of your life. Here are 7 things women over 50 need to know and do to live a long and healthy life:
Go easy on the meat and eggs Although meat is an excellent source of protein, eating too much can increase your risk of heart disease and certain types of cancer. You should aim to eat no more than 2 portions of red meat per week and 2 portions of poultry per week. Eggs are an excellent source of protein but contain a high level of cholesterol. If you have diabetes, heart disease, or hypertension, you should avoid eating eggs completely. Similarly, dairy products like milk, cheese, and yogurt are good sources of calcium and vitamin D, but a high intake can increase your risk of prostate or ovarian cancer. You should opt for low-fat dairy products, and avoid eating dairy products that are high in sugar, such as sweetened yogurt. Get your Vitamin D Health experts suggest that we should all be taking Vitamin D supplements as this vitamin is essential for promoting healthy bones and good health. Women over 50 have a higher risk of developing osteoporosis, and so should increase their intake of this vitamin. You can get your Vitamin D by exposing your skin to the sun for around 15 minutes a day. You can also take Vitamin D1 or D2 supplements daily, but do not exceed the dosage advised on the bottle. Be smart about your fats An increased intake of unsaturated fats, such as those found in olive oil, nuts, and avocados, is recommended for people over 50. You should also cut down on your intake of saturated fats, such as those found in meat, dairy products, and tropical oils. However, you should avoid consuming trans fats altogether. You can check the ingredients listed on the food packaging to see if the food is high in trans fats. Eating a diet high in unsaturated fats will reduce your risk of developing heart disease and stroke. Exercise regularly Exercising regularly will increase your calorie intake, which will help you maintain a healthy weight. Exercising also helps reduce stress, prevents heart disease, and keeps your bones strong. It is important to find an exercise that you enjoy, so that you will be motivated to do it regularly. Exercises like tai chi, yoga, and walking are great for people of all ages. You do not have to join a gym, as you can do many exercises at home. There are many types of exercise equipment available for seniors, so you can find one that fits your needs and lifestyle. Watch your weight and diet It is normal to gain some weight as you get older, but you should still try to maintain a healthy diet. Most nutritionists recommend eating a diet rich in fruits, vegetables, and whole grains, along with a limited amount of red meat, sugar, and salt. If you are overweight or obese, you should consider going on a diet and exercising regularly as this will help you lose weight, lower your risk of developing heart disease and diabetes, and improve your overall health. Don't skimp on the skin care As we get older, our skin becomes thinner and less hydrated, which can lead to wrinkles and fine lines. You can reduce your skin's aging process by following a few simple skincare tips. Use plenty of moisturizer to keep your skin hydrated. You should also avoid excessive exposure to the sun, as this can accelerate the aging process. Other skincare tips that you should follow are to cleanse your face and apply sunscreen every day, and eat a balanced diet that promotes good skin health. If you have wrinkles, you can seek medical advice and schedule regular skin rejuvenation treatments such as laser skin therapy and IPL. Regularly going to the dermatologist can help you catch problems like skin cancer in their early stages, and treatment is easier if caught early. Stay socially active As you get older, you will probably become busier, but you should make time for friends and family. Excessive solitude can cause you to become depressed, so try to join clubs or volunteer at a local organization. You can also talk to your family and friends on the phone or visit them often. Studies show that elderly people who are socially active are less likely to develop depression, and are healthier in general. Your life need not come to an end when you turn 50. By following these 7 tips, you can stay young and healthy for longer.
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