As the years go by, the same routines you followed in your 20s and 30s no longer work. You’ll start to notice the change in your 40s, but it’s going to hit home once you reach 50. Your body’s systems begin to change, muscle mass begins to decrease, and weight gain is common as you metabolism slows down.
Hormonal shifts also affect both men and women. Together, this chemical concoction that is your body simply doesn’t function like it used to. If you’re interested in staying fit or finally getting in shape, then here are five ways to do so after 50.
1. B12 is Everything
Nerves, blood cells, and the process of making DNA all rely on B12. Your body used to get plenty from meat, fish, and dark greens, but your digestion isn’t going to allow for the same levels of intake anymore. With your stomach making less acid, it simply isn’t possible.
While a daily vitamin will supplement other nutrients you’re missing out on, you’ll need a dedicated B12 vitamin to make up for this vital component. Pills and shots are available, so choose whichever you’re most comfortable with. Starting early will help prevent deficiency, which can take years to finally show its symptoms.
2. Cut Out the Salt
While you may begin wondering about a customized estate plan or start checking your 401k for its potential boost to retirement funds, you should also be concerned about your salt intake. Hypertension becomes a greater possibility with each passing year as your blood vessels lose their elasticity.
This leads to strokes, heart attacks, heart failure, kidney disease, and an untimely death. The best thing you can do the drastically drop your risk percentage is to cut out the salt. Ideally, you want to take in 1,500mg or less per day. That means putting down the shaker and eliminating processed foods from your diet.
3. Your Multivitamin
Your standard multivitamin might not be cutting it anymore. That’s why the 50+ or senior category exists on the shelf. No, you’re not a senior yet, but you do need to take in more vitamins to account for your changing digestion.
For women who have gone through menopause, decreasing their iron intake is vital. Your body’s need drops to roughly 8mg a day, which you will undoubtedly eat. If your vitamin still has iron in it, toss the bottle and get something new.
4. Calcium and Vitamin D
Retirement planners, will writers, and catastrophic injury attorneys are just a few of the professionals you’ll end up talking to after 50. Your primary care physician should be another one, and they’ll tell you that you need to pay more attention to your calcium and vitamin D intake.
For the postmenopausal, both aid in reducing your risk for osteoporosis. For everyone, it helps ensure your bones stay strong instead of becoming brittle and fracturing. Sardines, omega 3-rich fish, broccoli, kale, and fat-free milk are all excellent additions to your diet at this point in time.