Long gone are the days when celebrating 50 years around the sun was something to be feared. From changing careers to checking off places on their travel bucket lists, women across the globe are living their best lives beyond 50.......CONTINUE READING THE ARTICLE FROM THE SOURCE>>>>>
When it comes to thriving in—and well past—your 50s, a strong foundation built around a balanced diet, regular movement and mindfulness is key. “Don’t let your age define you! You can feel just as capable and energetic at 50 as you did at 30 as long as you take care of your body and manage stress. But, brain and bone health are things that we need to start focusing on more as we age,” says registered dietitian Frances Largeman-Roth, nutrition expert and author of Everyday Snack Tray.
To help keep your health at its best and embrace the decades to come, nutrition experts—all of whom are over 50—recommend doing these six things every morning.
1. Start with A Gentle Stretch
There’s a reason mobility and flexibility training programs are on the rise. According to sports dietitian Leslie Bonci, MPH, CSSD, owner of Active Eating Advice, “Stretching is important at all ages. Stretching for flexibility sets the stage for being protective of our supporting structure as we age. If we don’t use it, we lose it.”
Depending on your fitness level, the type of mobility exercises you do—or how far you can lean into the stretch—may differ, but don’t let your current level of flexibility keep you from stretching. Research shows that a regular stretching routine can improve mobility and balance and reduce the risk of falls as you age.
Whether you follow a 5-minute video on YouTube or try this simple routine, set aside a few minutes each morning to warm up your body and reach for your toes.
2. Hydrate
While you’re getting your coffee ready in the morning, make sure to drink at least one cup of water. Getting in the habit of staying hydrated in your 50s is crucial for aging well in your 60s, 70s and beyond. In fact, studies show that most older adults are not meeting their hydration needs, which can increase the risk of medical complications and lengthen hospital stays.
Why hydrate first thing in the morning? “Starting the day with water restocks, restores and replenishes fluid levels, benefiting the body and brain. Hydration never takes a vacation and is important at all ages. Do not wait until later in the day to start drinking as it can affect concentration levels over the day, making you feel more fatigued and less energetic,” says Bonci.
Once you’ve had your H2O feel free to grab that warm mug of coffee. “Now that I’m over 50, I feel extra good about my morning cup of joe. Not only does coffee help us feel alert and focused, it’s actually good for our brains. Research shows that caffeine intake is associated with the prevention of cognitive decline and can help lower the risk of developing Alzheimer’s, Parkinson’s and stroke,” says Largeman-Roth. In fact, a review confirmed this, finding that older adults who regularly consumed coffee were less likely to have negative physical outcomes, like limited mobility and age-related muscle loss, than non-coffee drinkers.
3. Soak Up Some Sunshine
There’s something to be said about starting your day with a breath of fresh air, especially if it’s sunny out. Research shows that regular sun exposure is beneficial for vitamin D production, regulating your circadian rhythm and improving your mood.
Even when weather isn’t in your favor, getting outside—and leaving your phone on the nightstand—can go a long way in boosting your mood and reducing stress. “Every morning I wake up early to walk my dogs and leave my phone at home. I go when the sun rises so I can be in the moment, appreciate nature and focus on the positivity in my life. Whatever way you want to enjoy your moment, do it daily,” says Toby Amidor, MS, RD, CDN, award-winning nutrition expert and author of Health Shots.
4. Make Time For Movement
By the time you reach 50, perimenopause and menopause are on the horizon, if they haven’t already knocked on your door. Staying physically active is one of the best ways to maintain a healthy weight and support bone health during this phase of significant hormonal changes. To ensure that life stressors don’t get in the way of a workout, try scheduling your sweat session first thing in the morning.
Whether you take your dogs for a long walk, boot up an online workout class or head to a local Pilates studio, it’s important to engage in moderate to vigorous exercise at least three times per week. Largeman-Roth agrees, saying, “On most mornings, I head to the basement for a spin class or a strength workout on the app. Keeping my heart healthy and my bones and muscles strong is important for my health and balance.”
5. Eat a Balanced Breakfast
Dietitians unanimously agree on the power of a balanced breakfast to support your health, especially as you age. “I don’t have a large appetite in the morning, but [I] do make sure to get in protein and produce. Starting the day strong keeps us feeling fuller throughout the day. Plus, including fruits and veggies at breakfast helps to meet daily fiber goals, supporting the microbiome and overall gut health,” says Bonci.
Breakfast is also an important opportunity for getting key nutrients your body needs for healthy aging, like calcium, vitamin D and protein.
While mornings can be hectic, when possible, make a point to slow down and actually enjoy your A.M. meal. “I like eating breakfast and making time to sit down daily and enjoy it– even if it’s a bowl of cereal and milk topped with fruit. It’s a nice way to savor every bite and eat mindfully,” says Amidor.
6. Meal Plan for Better Brain & Bone Health
Strong bones and a sharp mind are key for a long and healthy life. Planning your meals first thing in the morning can help ensure you’re eating brain- and bone-supporting foods throughout the day. For example, salmon and walnuts are rich in omega-3 acids for brain health, while prunes contain minerals essential for bone health. Largeman-Roth agrees, saying, “I eat a handful of prunes each morning to keep my bones strong and my gut healthy. I throw them into smoothies and dice them up to add to yogurt or on top of oatmeal. They’re delicious and such an easy way to boost my health!”
Planning out your meals can also help you make more healthful choices and minimize mindless snacking—something that Amidor notes can be especially tricky during perimenopause thanks to shifts in appetite.
The Bottom Line
Nutrition experts agree that focusing on a healthy lifestyle is key for maintaining your health well into your 50s and beyond. Experts recommend adopting habits like stretching, soaking up sunlight, drinking water, planning your meals and sitting down to a balanced breakfast first thing in the morning to start your day off on the right foot.
When it comes to exercise, diet and stress management, Amidor encourages you to explore what really lights your fire and excites you. “This is the time to find joy in your life—even the smallest things. So if cooking, running, eating a small treat or enjoying the sunrise brings you joy—then do it!” she says. The…..CONTINUE READING THE FULL ARTICLE
