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HAPPY & HEALTHY A BALANCED LIFE AFTER 50

Health can be a confusing concept, and for those who are over 50, the definition of a healthy lifestyle has changed many times. With everything from low-carb diets to extreme workouts polluting the message of total well-being, the pathway to true health has been muddied.

Today’s definition of health, and in particular senior health, is a strata of interconnected parts. These include physical health, mental health, spiritual health and preparedness for the years to come. The key is balance, and the result not only feels good, but offers peace of mind as well.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, healthy eating and physical activity in seniors can lower the risk for obesity, type 2 diabetes, coronary heart disease, cancer and other chronic diseases. The NIDDK suggests an eating plan that includes high-fiber foods such as whole-grain breads, vegetables and fruits; lean meats; and three daily servings of vitamin D-fortified low-fat/fat-free milk, yogurt or cheese. Also, it is important to avoid skipping meals, which may cause the metabolism to slow. According to the U.S. National Institutes of Health’s National Institute on Aging, a woman more than 50 years of age needs 1,600-2,200 calories based on her daily activity level. For a man of the same age, the calorie range is 2,0002,800.

A healthy eating plan alone does not lead to optimum health; a fitness regimen is also needed. “Unfortunately, by the time women reach their 50s and beyond, many women start to accept the ‘negative effects’ of aging as facts of life,” says LOA Fitness for Women general manager Danielle Overree, RD, LD, CPT. “They tend to believe it is just simply something they cannot control. What they have to remember is that you are never too old to receive the benefits of physical activity. Studies have shown that regular exercise by middle-aged and elderly people can set back the clock 20-40 years compared to those who do little or no exercise, no matter when they start.” can g reatly reduce the ris exercises help prevent st

Along with the ability to help maintain weight and improve health, physical activity has been known to improve mental health by reducing anxiety and depression.The National Institute on Aging recommends a multi-layered approach to fitness: endurance, strength, balance and flexibility. The endurance — or aerobic — activity helps reduce the risk of coronary heart disease and stroke and keeps joints moving, which reduces arthritic pain. Strength training can reduce the need for a cane and helps increase independence. Balance training, such as Tai Chi, can greatly reduce the risk of a fall or injury, while flexibility exercises help prevent stiffness.

The Power Of Yoga

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The practice of Yoga can be beneficial to the body, the mind and the spirit. Its health benefits have turned countless couch potatoes into believers. According to Mayo Clinic, Yoga helps reduce stress by guiding the mind away from daily stressors and to its calm, precise movements. The physical benefits include strength, balance, flexibility and range of motion, lessening the chance of injury. Some believe that Yoga is able to help with chronic health conditions such as cancer, depression and insomnia by reducing fatigue and delivering uplifting properties. Lastly, Yoga is a great way to dive into physical activity and lose unwanted pounds.

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“When it comes to bone health, there are many studies that have shown when we perform strength-training exercises, our bones grow stronger and denser,” says Overree. “In a study by Dr. Everett L. Smith, director of the Biogerontology Laboratory at the University of Wisconsin, he compared bone loss among women in their 80s. For the women who did seated exercises for 30 minutes three times a week for three years, the bone mineral actually increased by 2.29 percent, whereas in a similar group of inactive women, bone loss averaged 3.28 percent.” Weight-bearing activities like walking, jogging, tennis and climbing stairs are also recommended to help build and maintain bone mass. However Terry Gemas, M.D. of Lakewood Orthopaedics & Sports Medicine, P.A. cautions that

“Running and the quick, back-and-forth movements in tennis hurt the knees,” says Dr. Gemas. “The solution isn’t quitting these beloved activities altogether; the key is balance. Cross training is very important. You need to build strength around the knees in order to absorb the shock of your activities.” Dr. Gemas suggests lunges and wall squats as strength-building exercises. “You don’t have to belong to a gym,” says Gemas. “Just walk a hill. That’s a great way to build strength around the knee.”

For women over the age of 50, exercise can help curb some of the unpleasant results of hormonal changes.

“The concerns I see most from post-menopausal women are hot flashes, night sweats, insomnia, mental fogginess, body image changes and decreased libido,” says Jane Nokleberg, M.D., a physician at Walnut Hill Ob/GYN. “Senior women need to be very proactive in prevention.This includes getting mammograms, bone density tests and colonoscopies. Eating a healthy diet, exercising regularly and getting adequate rest all lead to a healthier, happy lifestyle.” mental fogg iness, imsays M.D., N. women need to s includes mammonoscopies. Eating a g adequate rest all

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