Health And Fitness Needs Of Women at 50+

Health And Fitness Needs Of Women at 50+

Here come the golden years, time to enjoy and reap benefits of living a hard working life. Turning 50 and going on to 60, 70 and 80 should in no way hamper achieving optimum health & fitness goals. Recent studies indicate that between the ages of 30 & 70 many of the symptoms & conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.


This article has tried to cover certain health & fitness needs of women at 50+:

NUTRITIONAL NEEDS

The dietary needs for seniors is basically the same as it is for younger people, but there are a few differences to consider. Each one of you holds the power to improve your nutritional status by bringing about certain modifications in the diet pattern.

1. Choose a diet rich in a variety of plant-based foods. Antioxidants and other phytochemicals found in vegetables and fruits can help prevent the cell damage that, over time, can lead to the weakening of body tissues such as skin, organs and vessels, and diseases such as cancer. Try new recipes from the newspaper, cooking magazines, television cooking programs or internet web sites.
   
   
   

2. Aim at eating at least five servings of vegetables and fruits each day. Make sure that vegetables, fruits, whole grains and beans cover two-thirds (or more) of your meals, while animal-based foods cover one-third (or less). Fruits and vegetables contain antioxidants and other phytochemicals that are potent cancer fighters. By choosing to eat more foods that come from plants and fewer that come from animals, you can benefit your health in many ways, including helping to prevent cancer and heart disease, maintain a healthy weight and promote digestion. Try adapting favorite recipes to include larger amounts of plant-based foods and smaller amounts of meat or poultry.
   
   
   

3. Drink alcohol only in moderation, if at all. Some drinks, especially young red wines such as Beaujolais, contain anti-oxidant vitamins and minerals, which can help to reduce the risk of heart disease and some cancers. Beers and Champagnes can also provide beneficial nutrients. Drinking can be a very pleasurable part of a healthy lifestyle, but drinking to excess can cause liver damage, mood and energy-balance problems. Try not to drink on an empty stomach as this can cause your blood sugar levels to crash.
   
   
   

4. Select foods low in fat-You can use olive oil, sesame oil or walnut oil to enhance the flavor of your food or for cooking, but do try to keep the quantity low.
   The type of fat found mainly in animal products like meat, whole milk, cheese, eggs, butter and lard, is called saturated fat. There are many reasons to avoid eating a diet high in saturated fat, and in fat overall. This type of diet possibly increases the risk of cancers of the lung, colon, rectum, breast, prostate and endometrium. It also increases heart disease risk. Excess calories are a final reason to avoid overindulging in fat--too much fat and too many calories can lead to weight gain, which itself increases the risk of some forms of cancer, particularly endometrial cancer. Obesity also heightens risk for heart disease, diabetes and high blood pressure.
   
   
   
   

5. Control Salt in diet :To cut down on salt, read food labels and look for low-sodium versions of your favorite processed foods. Fresh foods have less sodium than commercially canned or frozen foods. Prepare your foods with less salt, avoid adding it to cooking water and taste your food before salting. Flavor your foods fabulously with fresh and fragrant herbs, spices, salsas, chutneys and healthful sauces. Experiment in the kitchen. Invite friends over for a delicious dinner of brand new dishes.
   
   
   

6. Prepare and store foods safely.-Keep hot foods hot and cold foods cold. Make sure your refrigerator temperature stays below 40¡ F. Don't allow perishable foods to sit at room temperature for more than two hours, or more than one hour in hot weather. Store groceries or leftovers quickly in the refrigerator or freezer. Be sure to carefully read expiration dates on food labels and take note of visible food spoilageKeep raw meats away from other foods and use different cutting boards for chopping vegetables and meats.
   
   
   
   

7. Make your daily fluid intake 3 to 5 pints and even more in summer Water helps the fiber in your food to swell and perform its duties. It also helps to metabolize other nutrients from your food, keep your skin and hair healthy and prevent your body from becoming dehydrated.
   
   
   

8. Include Some ‘GOOD’ Bacteria in your daily diet, in form of 'LIVE' yogurt containing Bifidus and Acidophilus.- A small pot of ‘bio’ yogurt a day should help to keep a healthy balance of good and bad bacteria in your gut. If you don’t like or are unable to eat live yogurt, seek the advice of your dietician.
   
   
   

9. Include some dairy products or other significant calcium sources of calcium in your daily diet: Getting enough calcium and vitamin D can help prevent osteoporosis, the leading cause of bone fractures in older women.
   
   
   

10. Do not use tobacco in any form. Smoking puts your health at risk. It is the main cause of lung cancer and also contributes to cancers of the mouth, throat, pancreas, cervix and bladder. Tobacco use is responsible for 30 percent of all cancers and increases the risk of heart disease and respiratory disease. Even if you're a long-time smoker, you can still benefit from quitting.

Aim at eating a well balanced diet to get all the nutrients your body needs. Talk to your doctor about your changing nutrient needs and possible interactions with medications. A multivitamin and mineral supplement is a great "nutritional insurance policy" to make sure you're meeting your nutrient needs.

Recommended Daily Allowance (RDA) for Women Over 50

Vitamins		Minerals
Vitamin A	800 RE	Iodine	150 mcg
Vitamin E	8 mg	Iron	10 mg
Vitamin K	65mcg	Zinc	12 mg
Vitamin C	60 mg	Selenium	55 mcg

Recommended Daily Intake (RDI) for Women Over 50

Vitamin D	10-15 mcg	Calcium	1200-1500 mg
Vitamin B6	1.5 mg	Phosphorous	800 mg
Vitamin B12	2.4 mcg	Potassium	1.8-5.6 mg
Niacin	14 mg	Magnesium	300 mg

Leading a healthy lifestyle is helpful at any age. It's not expensive, and it’s never too late to take charge of your life by starting an exercise program and eating well. Staying active and eating well will reward you with increased vigor and a new zest for life!

DAILY HEALTH CARE

VISION

• Keep your eye glasses clean and use good lighting for close work.

• Have your eyesight checked every year. Your glasses might need changing and examination could detect a treatable condition such as cataract or glaucoma.

• Flu injections may give a degree of protection and at least reduce the severity of an attack.

• Report any pain in the eyes or sudden deterioration in vision, go to your doctor without delay.
  
  

HEARING

• Deafness is not inevitable in old age; wax accumulates faster, so syringing may help.
  

• If you cannot hear ordinary conversation, see your doctor.

TEETH

• Have regular 6 months check if you have your own teeth.

• Dentures should be checked at least every 5 years; they may need adjustment or replacing.
  
  
  

FEET

• Wear good, supportive shoes-avoid uncomfortable shoes and slippers for daily use.

• See the podiatrist if you have difficulty taking care of your feet.
  
  

FITNESS NEEDS

Weight gain in midlife is common among women.
Also it needs to be notified that weight gain is associated with age, and not with menopause. Studies have shown that getting stronger, increasing flexibility, and boosting cardiovascular endurance help stave off many hazards of aging. Most women recognize the unhappy tendency to gain about 10 pounds a decade after age 40. But they don't realize that they are losing muscle mass at the same time, At this age about a fourth of the weight loss is muscle. Each lost pound of muscle depresses the body's metabolism by about 40 calories a day. Strength training can replace the lost muscle, get the body's metabolism back up, and keep weight off permanently.