Eat Right For Your Age - 50's

Watch your fat levels...

Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet which includes plenty of fruit and vegetables, is the best way to prevent and treat these problems.

As women enter the menopause, they are affected in different ways. Consequences such as a decline in libido, osteoporosis and heart disease are all linked to the decline in oestrogen levels that accompany the menopause. This accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day.

There seems to be an absence of menopausal symptoms, in countries in the Far East where diets are naturally rich in phytoestrogens found in soya. Genetics and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in phytoestrogenic foods is beneficial to women going through the menopause or not but it could be worth a try if you are really struggling.

Smoking and being inactive can severely harm your bones, and it’s particularly important on the exercise side to include some weight bearing exercise such as brisk walking, jogging or aerobics. Aim for a combination of weight-bearing exercise and aerobic activity to help to keep bones and joints strong. Toning and muscle development can increase metabolic rate as muscle mass increases help to keep our weight constant.

Continue to drink a couple of litres of water every day and watch caffeine consumption. Caffeine can interfere with the amount of calcium we absorb.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement.

What should I be eating?

Mediterranean diet - It is a good idea to try to get the ratio of good (HDL) and bad (LDL) sorts of cholesterol right. The Mediterranean diet is based around lots of fresh fruits and vegetables, both colours and types to obtain a spectrum of heart friendly vitamins and minerals. Get your cholesterol and blood pressure checked. If you have high cholesterol, you could try swapping to a butter-like spread rich in plant stanols or sterols which can help lower cholesterol levels.

Watch the fat – as we age, our body’s energy requirement decreases. Body fat gets deposited when we take in too many calories and don’t burn up enough in our everyday life. Include monounsaturated and polyunsaturated fats from nuts, seeds and their oils instead of too much saturated fat.

Phytoestrogens - Soya based foods such as soya milk, soya yoghurt, tofu, miso and temph may help reduce some of the unpleasant symptoms associated with the menopause. Eating 25g of soya protein a day can help reduce blood cholesterol levels. Use tofu instead of chicken in stir-fries and pour calcium-enriched soya milk on your cereal. If soya isn’t your thing, other sources of phytoestrogens include lentils, beansprouts, peanuts, linseeds and sweet potatoes.

Omega-3 fats – Aim to eat three portions of omega-3 rich foods a week as these can help and keep bones and heart healthy. Remember canned fish such as salmon, sardines and mackerel rather than canned tuna.

Source: bbcgoodfood.com/howto/guide/eat-your-age

Eat Right For Your Age - 40's

Exercise and iron are important...

At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge. Those wanting to drink sensibly should drink a maximum of two to three units per day (14 units per week). Drinking responsibly affords you all the health benefits we often read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and spread your weekly allowance out evenly.

What should I be eating?

Antioxidants – Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.

Iron - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli.

Alcohol - Stick to safe guidelines – 2-3 units a day for women, 3-4 units per day for men, and try to have atleast one alcohol-free day a week.

Source: bbcgoodfood.com/howto/guide/eat-your-age

Why Do We Gain Weight as We Age?

As we age, a decrease in our physical abilities leads to a decrease in our metabolic rate (amount of energy used in a given period), which in turn contributes to weight gain. The physiological changes that accompany increasing age affect the body's composition and cardiopulmonary (heart and lung) function, thus reducing our ability to work and exercise and lose weight. Genetics, muscle mass, gender, calorie consumption versus expenditure, and lifestyle are all factors in weight gain.

Changes Occurring with Age 

A decline in our physical abilities starts around age 30, continues throughout our life, and reaches a plateau between ages 60 and 70. After the plateau, a slower decline follows. The rate of decline varies with our individual level of fitness as well as our lifestyle. The speed at which our nerves conduct impulses declines approximately 15%, resulting in decreased reaction time and slowness in performing tasks. Maximum breathing capacity decreases approximately 40% during this period. Individuals with chronic lung disease, such as emphysema, suffer a more significant decline. Cardiovascular function declines approximately one half of one percent each year starting around age 30. It is no coincidence that many world-class and endurance athletes begin gradually leaving their sport after this age. There is a 40% to 50% reduction in muscle mass during this period with a similar decline in bone mass. There is a simultaneous increase in body fat in both men and women. The metabolic rate also declines with age. This decline is mostly affected by muscle mass. Regular exercise helps to preserve muscle mass, particularly muscle loading exercises such as weight training, walking, and physically challenging occupations.

Behaviors such as frequent dieting have been shown to affect the resting metabolic rate and your weight. Individuals who diet frequently have a significant decline in their basal metabolic rate. This decline is prolonged and sustained for several months and cannot be attributed to that expected from a loss in muscle mass or fat free mass. Periods of extreme starvation can produce as much as a 45% decline of the metabolic system. Studies have shown that calorie restriction in short-lived animal species not only causes a decrease in the basal metabolic rate but also an increase in lifespan. Studies are now underway to evaluate calorie restriction in humans and its effect on longevity.

Physical activity refers to body movements that result in the production of energy. The type, frequency, and duration of activity, as well as rate of progress, should be considered when choosing an exercise program. Physical activity has been shown to decrease the occurrence of some chronic diseases. There is a large body of evidence that the risk of death from disease is decreased in individuals who are physically active. The strongest evidence of this has been shown for coronary artery disease. There is moderate evidence that physical activity decreases the risk of hypertension, obesity, colon cancer, noninsulin-dependent diabetes, and osteoporosis. Physically active individuals have been shown to perform daily activities with less effort.

Source:hughston.com/hha/a_15_2_4.htm

Race For Life

Yesterday evening I did my second charity event in a month the Race for Life raising funds for cancers that affect women.

I have taken part in this cause on and off for the last 18 years. The last time being a couple of years ago.

The course was held on the cliff tops at Sewerby near Bridlington in East Yorkshire. 

It had been raining most of the day and the wind was howling. Not the best of weather to be running 5k on the cliff tops, but it was all for a good cause. 

I got there 45 minutes before the 7pm start as parking is often busy. It was a bit of a walk to the start line and as I walked the wind was blowing and the temperature was around 10 degress bbbrrrr. Once at the start there were already a number of ladies congregating around the stage area. The local radio station were on stage trying to keep everyone motivated and hudled together to keep warm. A couple of local ladies came on stage and gave a tearful quick few words as to why the race for life was important to them (survivors of cancer themselves). It was very touching.

As the start time got closer another woman came on stage and had everyone dancing around to a quick warm up session. Then we moved into start positions. Fast runners at the front, then joggers and then walkers.

I joined the joggers section and we were off. I was running with my sister and we took up a steady pace. I have to admit that I am not the best of runners, I prefer walking or cycling but seeing so many women and supporters turn out on such a dreadful evening spurred me on.

As we turned to continue on our path the wind didn't feel too bad.

Ten minutes in to the run I began to warm up and took my hoodie off to tie around my waist. The course took me down a steep slope and along the sea front. Once at the end I went around a marshall and back in the same direction. 

My calves were getting tight and as I approached the steep slope I had to stop and walk up it. Once at the top I continued to run. Running back in the same direction but closer to the cliff edge was tough going. It was uneven with small inclines and the wind was head on. This continued for the next mile, then it was a turn around and heading back to the finish. 

My calf tightness had eased and I could see the crowd and finish line. I crossed over the finsh to encouragement from the crowd and a sense of achievement. It took me 32 minutes overall.

Once stopped I very quickly cooled down and with my hoodie back on watched a few more cross the line before coldness over took and I headed back to my car to warm up!

The support from the crowds and seeing how many females, from the very young to the more mature, all take part is very humbling to see. I will continue to do this run and I am sure other charity events as we never know when a breakthrough for these diseases will come or when we or our loved ones may need the support they offer x