late to a healthy living style? Essential tips to make the transition a success!!
It happened. You turned...50 something, maybe 60 something years old. Or maybe more. Many of your peers tell you that at this age, aches and pains are expected, that you should be getting slower, fatter, lose your sight, lose your libido, and most of all you are not supposed to be able to do as many things as you did when you were 20 years old.
You feel even worse knowing that you have never really lived a healthy life style, so it is easy to assume that it's too late. You might even know of a nearby gym, or you may even have a membership for it, but you tell yourself, "it would never work."
Let me tell you: "Forget all that." Sure, it is true, you cannot turn back the chronological clock, BUT you can certainly "de-age" yourself by engaging in the right eating habits, exercise, and life style that would support the forever young soul in you!
Know that it is possible. Believe that it is possible. Know that your efforts will make the difference. Believe that your efforts will make it happen.
If you need a bit of scientific data take a look at this: Here is an article published by the Institute of Sport Science, University of Innsbruck, Innsbruck, Austria. And the 2GENUD Toledo Research Group, University of Castilla-La Mancha, Toledo, Spain. In it there is plenty of evidence that older individuals can benefit tremendously from weight lifting. Follow this link if you want to read the full article. https://www.ncbi.nlm.nih.gov/pubmed/26302881
So, what can you do:
1.- Realize you are here because of you.
Even if you are not, It is your responsibility to fix your health!
It doesn't matter if your parents fed you the wrong foods when you were a kid. It doesn't matter if your spouse didn't know how to cook so you only ate fast food. It doesn't matter how you got here. It matters only, that you are the only one who can take the steps to correct your course in life. You own this beautiful body that deserves your attention, care, maintenance and more importantly, love. It is your responsibility. The word literally means, " ability to respond," so go, do it!
2.- Eat more Protein
If you are over 50, you need a lot more protein than you think. Check with your doctor to make sure you are eating the right amounts.
3.- Cut out sugar
Sugar consumption provokes an insulin response. The more insulin in your system, the faster you age. Strive to become insulin sensitive vs insulin resistant. We know that Insulin sensitive individuals live longer and healthier lives. Insulin resistant individuals have more cases of cancer, diabetes, autoimmune disorders, etc.
4.- Walk every single day
It is movement. Walking will force you to get out and enjoy nature, see people, and animals. Your heart will thank you!
5.- Eat tons of collagen protein
Collagen improves our skin health, elasticity, and reduces wrinkles. Another reason to up your collagen intake is to balance out the meat you’re eating. As an older person, you’ll need to eat more meat to counter your sub-optimal protein utilization. That means you need to process more methionine, which requires more glycine, which comes from collagen.
6.- Lift heavy things
Yes, don't miss the opportunity to lift heavy. It not only helps your muscles and heart, it also strengthens the mineral composition of your bones.
Whether it is a gallon of water, or a heavy shopping bag. Do it as much as possible. And while you are at it, make it to the gym, plenty of heavy things in there to lift. Your lifting should be dynamic, not static. It needs to challenge you, but you must progress in weight, intensity, and duration. Also, switch your routine regularly. Don't do the same old exercises forever. Your muscles should be challenged differently frequently.
And, of course, you must supplement accordingly. Vitamin D3, Calcium, Vitamin K2, to mention a few.
Find pleasurable things to do. Be playful about it. Play table games, outdoor games, anything that brings you pleasure. You are not done with life yet, and most definitely life is not done with you! Your outlook in life will determine how much you enjoy your senior years. If you are grumpy all the time, and everything and everybody bothers you, you are setting yourself up for suffering. Be playful not only with yourself but with those around you.
8.- Don't do it alone.
Most of your peers have given up, or are slowing down. It is up to you to keep going. Enlist a friend, loved one, or a peer. Someone who will keep you accountable, and who might also benefit from this. Feeling lonely is one of the saddest things we as humans can experience. It is a big "no-no" in the book of health.
You got this. The wonderful still belongs to you!