Health Foods for Middle Aged People

Known as the prime of life, the age 40 to 65 years old is perhaps one of the most celebrated periods of man’s development. By this time, you would already have a very stable job, a stable social relationship, a growing business, and the peak of your physical and mental performance. You have attained the pinnacle of a healthy mind and body. Unfortunately, by the time you reach the half-century mark, you state of health will slowly start to decline. Your skin will start to sag. Your hair will start to turn grey or white. Your heart will become more troubled. You will begin forgetting things. Of course, you will say it’s all a part of aging. However, even aging requires some form of grace and dignity.

While you are still in the prime of your life, you may want to start investing in better health for your middle adulthood. You may want to start visiting and scouring the different Melbourne health food stores for the different and most appropriate food items for middle aged individuals. It is important to recognize that when you turn 50, your body will no longer be as efficient as it used to be. Some vitamins and minerals can actually become more important around this time because of the deteriorating status of your vital organs, primarily your brain, the heart, kidneys, and the liver as well as other major organs of the body.  Here are some healthy foods that you would want to include in your middle aged diet.

Lean Fish

Forget the lean meat as lean fish is clearly a better option. With greater amounts of omega 3 fatty acids as well as an excellent source of lean protein, lean fish such as trout and salmon should give you the protection required by your aging heart. If cannot gain access to fresh lean fish, there are fish oil supplements at your favorite health food store.

Milk and Milk Products

This is especially true among women approaching their menopausal stage. Because of the absence of estrogen, bones tend to be not able to absorb calcium more efficiently. This leads to brittle bones which can result in a host of musculoskeletal disorders such as fractures, osteoporosis, and osteoarthritis, among others. Among men, the impact might not be that significant. Nonetheless, bone tissue degradation do occur in men albeit through a different disease process. Just make sure to get the healthier versions of milk and milk products so as not to take on unnecessary unhealthy fat into your body. Always go for low fat milk and yogurt. Additionally, calcium supplements can help you beef up on your calcium needs.

Whole Grain, Fiber-Rich Foods

Fruits and vegetables should form a big part of your middle aged diet. Remember that as you grow older your glucose metabolism may no longer be as efficient as it used to. As such, instead of including simple carbohydrates in your diet, go for the more complex ones especially those high in fiber so that the bulk will not be absorb by your body and converted into glucose. Additionally, the increased bulk brought about by fiber rich foods helps your digestive tract to be more efficient in its peristaltic activity. This simply means you will be passing more stools to prevent abnormal accumulation of toxic substances in your gut.

Legumes and Lentils

Beans and soya are excellent sources of protein which you will need to help facilitate cellular and tissue repair. Instead of going for high-fat high-protein meats, legumes and lentils are a better alternative. Include tofu, soya milk, and soya beans in your diet for that added protection against certain cancers. More importantly, blood sugar levels are better controlled with lentils on the diet.

Tomatoes

Rich in lycopene, middle aged individuals can benefit from the antioxidant properties of tomatoes. These vegetables have been shown to lower the risk of stroke and the incidence of prostate cancer among middle aged men.

Banana and Oranges

Potassium is needed to maintain cellular integrity particularly in the control of blood pressure. Including bananas and oranges in your middle aged diet can significantly reduce the incidence of high blood pressure. However, this is more significant if the diet is also reduced in salt.

There are other healthy foods for middle aged men and women. If you want to learn more, you can visit your favorite health food store for more information.

Guide to the Ultimate Warm-ups Routine

So you are committed to achieving a healthier body. Because of this, never make the mistake of short-changing yourself. There are a variety of exercises out there that will fit everyone. This is great for those who are willing to gain from its benefits. But nothing would be effective no matter how strenuous the exercise routine is, unless done the right way. Having the ultimate warm-ups routine is one key to achieving exercise goals. Here are effective tips that will make you perform optimally and avoid injuries at the same time.

What You Need to Know 

Think of the ultimate warm-ups routine as the main training preparation. The idea is to have all gears in the body aligned. This is to make it run smoothly once the warm up is done. There is a need to do progressive movements like walking lunges, toe touches, and a few high knees. The purpose is to get all the joints moving in a synchronized manner. These classic moves will loosen and stretch the muscles. By doing so, they don’t strain or snap as the exercise becomes tougher.

To warm up is a typical way to literally “warm up” or condition the body. The purpose is to increase its performance during exercise. However, the ultimate warm-ups routine is not the same with all types of exercise. Those who do weightlifting have different warm-ups with those who do marathons. There are similarities, yes, but a specific plan should be made for the warm up set to be effective.

The Basic Goals with a Warm Up

  1. The fitness level as well as the type of exercise is the basis of what warm up routine to take. Essentially, these goals should be achieved:
  2. Loosen those tight muscles. Mobility movements, like foam rolling, are a great method of warming up the all joints and muscle groups.
  3. Pump the heart up. Low resistance biking or even a jog will help the heart to thump a little faster. This will also warm up the muscles and will switch on the nervous system. So not only the body becomes alert but the mind as well.
  4. Dynamic stretching is a must. Most people think that static stretching is okay. Yet, this will only stunt exercise performance. Dynamic stretching, or continuous range of movement motions, is the perfect solution. Arm circles, leg forward kicks, toe touches, and the likes are the best. The point is to not hold the stretch.
  5. Practice the exercise pattern. What better way to warm up than to practice the actual exercise? But do this at a much lower intensity. This will enhance neuromuscular adaptation, which is basically making the muscles remember the actions. This will prepare the body for the final and tougher routine ahead.

Mainly, warm ups can spell the difference between having a so-so exercise and achieving the ultimate goals of fitness. If you are still at odds on what warm ups to take, here are top moves that you can start with:

  1. Basic dynamic actions like lunges, squats, hand walk, arm and foot circles.
  2. Do 5 minutes of jumping rope. This little session will get your heart pumping in no time.
  3. Balance challenge using the muscles for the actual training will help stabilize the muscles.
  4. Jumping jacks! Kids’ favorite maybe, but 10 minutes of these will help work on your core. It will pump the heart, and will also stretch those arm and leg muscle groups.
  5. Swing it! Swinging movements like arm swings, front to back leg swings, and cross-body leg swings. They will make those muscles resilient more flexible, and a lot more responsive.
  6. Try yoga. Yoga is a great flexibility enhancer. If you are looking forward to prepare not only the body for an intense work out, this is the ultimate warm up to learn. It will sync the mind, body, and spirit and at the same time stretch the muscles to its elastic excellence.
  7. One way to keep the intensity up for any of these warm up routines is by having some sort of entertainment while doing it all. Crank the volume up while listening to some workout music. One good thing about music is that it helps the mind get on the right track. It tends to make you focus, relax the mind and get the body moving.
  8. You may also try unconventional warm up routines. Choose those that are fun and challenging. Examples are crab walk, spider crawl, inchworm, bunny box jump, and other wild exercises. They are inspired to awaken the animal instinct in you.

Choices for warm up exercises are endless. Do not limit yourself, change it according to what your body needs. As with any other fitness regimes, the most important thing to consider is that you enjoy every aspect of it. Make the whole exercise routine an enjoyable experience. Any warm up routine should not fatigue you. Rather, make it a goal to make each warm up steps count. From the time that you warm up until the last breathe during the cool down; always remember that it is for your own good and that it is you who will enjoy it.