Feel fabulous inside and out at 50Posted on: 16 November 2016 by 50connect Promotions
A few simple changes can help your overall well-being as you get older
You can make small changes to your everyday life - from adapting your diet to starting a new hobby - to help you feel younger for longer. Taking care of your health and body is a sure fire way to feel fabulous at fifty.
Expand your diet
With the right diet, you can feel like a new person! A healthy and balanced diet will keep your energy levels high and your mind strong.
Getting enough of a wide variety of nutrients is vital as we age, so make sure to get your recommended five a day from a range of fruit and vegetables[i]. Making healthier choices and expanding our diet has never been easier with so many recipes online. Rather than reach for an easy takeaway option, why not spend one evening a week cooking a meal from scratch that you have not tried before?
Keep your heart strong
A strong heart is vital to overall health and it is never too late to make steps to improve your heart health. Limit your intake of saturated fat, which can be found in fatty meat, full-fat dairy products, cakes and pies. Try to limit yourself to 20g of saturated fat per day[ii] and opt for heart-friendly fats which can be found in oily fish, rapeseed oil and avocado. There’s strong evidence that essential Omega-3 EPA and DHA fats found in oily fish help maintain a healthy heart[iii].
And, while a sprinkle of salt tastes good, it can contribute to high blood pressure[iv], so try flavouring your meals with garlic, pepper, lemon juice and chilli instead!
Keeping active and exercising will not only boost your fitness levels and help to keep your heart strong, but will also strengthen muscles and improve overall bone health. To stay healthy, the NHS recommends adults should try to do at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week[v].
Love your bones
With all that exercising it’s important to remember to look after your bones; pay attention to your calcium and vitamin D levels which are essential for maintaining bone health[vi].
Research carried out by the Scientific Advisory Committee on Nutrition (SACN) suggests everyone over the age of one, needs to consume 10 micrograms of vitamin D each day in order to protect bone and muscle health[vii].
Post-menopausal women are also more susceptible to the bone-thinning condition, osteoporosis, which causes your bones to become less dense and more fragile, so it’s important to eat plenty of calcium-rich foods. The NHS recommends consuming 700mg of calcium a day[viii].
Find what makes you happy, whether that’s taking up a new hobby, learning a new skill or updating your style. Surround yourself with positive people and give yourself small, but exciting goals for the year ahead. Having self-confidence will not only improve overall wellbeing, but will help you achieve your goals.
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[iii] EFSA Journal 2010;8(10):1796
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