Many people get to their 60s or 70s if they don’t lead healthy happier living in their youth. As people get older, things only become more difficult. You have aches and pains. Your physician reminds you about your weight constantly. Things squeak and break.
Most people regard the “inability” associated with growing old as just a convenient excuse. As time progresses, oblivion inevitably overtakes them.
You can “de-age” yourself by engaging in the right diet and exercise changes.
Realize That It’s Never Too Late for healthy happier living
The medical literature contains many examples of older people making lifestyle changes, including diet and exercise, and experiencing positive results.
How about 68-year-olds still getting gains from strength training?
Savvy older women who switch to high-fatty-meat or high-cheese diets and enjoy improved heart health.
Examples (or “anecdotes”) from online sources are also available. PD Mangan went from here to that. It is also not difficult, or even impossible, to accomplish. All you need is the determination and motivation required.
healthy happier living? It’s possible to do it. Know that your efforts will not be in vain.
Realize That It’s Your Fault—And Even If It’s Not, It’s Your Responsibility
I don’t care where you believe on the belief spectrum.
Regardless of how you get it, what’s important is that you have a fantastic body and mind that deserve your care and attention. Only you can do that. You probably were fed tasteless and bad food while growing up, and poor information as an adult (this is most people). It doesn’t matter. You still have to own this and take the steps necessary to improve your condition. Responsibility means the ability to respond. It’s yours.
Eat More Protein for healthy happier living
If you’re over 50, you need more protein than you think.
You may have trouble utilizing protein if you reach over 50 years of age.
If you’re over 50, you need more protein to perform the same task as a person 25 years younger.
The supposed negative relationship between meat and mortality that the “experts” are always touting supposedly becomes a positive one as you get older.
And should one’s difficulty be losing fat, more protein will help avoid overeating and curb daily caloric intake sufficiently for weight loss. Many members of the ancestral tribe dislike admitting this, but it is true for a large number of individuals: protein is the most satiating macronutrient.
Protein can also help you lose weight and retain and even gain lean muscle mass. Losing muscle becomes more difficult as you get older.
The only catch is that if one of your “aging-related maladies” is kidney failure, you may have to slow down your protein intake and limit your fluid intake. Emphasis on “may.” Check with your doctor if this is the situation.
Get As Insulin Sensitive As You Can
Insulin signaling and aging are a little complex. We know that people with better insulin sensitivity live longer and healthier lives. We regard insulin resistance as a significant risk factor for many degenerative diseases, including cancer, diabetes, sarcopenia, and osteoporosis (to name just a few).
In any case, you have to undergo a lot of lifestyle changes to become more insulin sensitive. Take up activities such as lifting weights, avoiding overeating, walking more frequently, doing low level aerobic exercise, and reducing your carbohydrate intake.
I’ve always advised you to avoid burning as many carbohydrates as possible. The more you can store body fat for energy and maintenance, the better off you will be. The more insulin sensitive you are, the fewer insulin you will have in your body, which means the more fat you can burn and the healthier you will likely be.
Walk Every Day for healthy happier living
One of my favorite predictors of mortality among seniors is walking speed. They ask people to walk at their normal speed and record their pace. Slower walking speed indicates a higher risk of death earlier. It’s my favorite because it’s so stylish. And no, actually trying to walk more quickly if you’re given the test will not increase your lifespan. But if you can get up and walk every day, walking will become second nature to you. Your walking speed will almost certainly increase, and walking will become a natural part of your daily routine. It is the natural increase in walking speed that anticipates a longer, healthier life.
Walking will likewise help you get out and see and experience the world. It will decrease your fasting blood glucose levels and postprandial blood glucose levels (note: walk after meals). It will broaden your horizons and enrich your life.
Eat Tons Of Collagen for healthy happier living
Collagen helps your skin remain supple and elastic by protecting it from dehydration, UV damage, and inflammation. Those signs of aging only improve when you protect your inner organ health as well.
Another tip to supplement your collagen intake is to balance the meat you eat. As a senior citizen, you will need to eat more meat to make up for your poor protein consumption. So you have to process more methionine, which calls for more glycine, which is derived from collagen.
Getting some birds and collagen is the fastest way to obtain collagen and muscle meat protein by consuming a lot of collagenous meats-shanks, skin, knuckles, oxtails, ears, snouts, feet, tendons. This procures you your collagen protein and muscle meat protein. Collagen protein powder is another alternative.
Lift Heavy Things To Build Your Musculoskeletal System
Exercise isn’t just beneficial for your muscles and your heart. It is also the only reliable method to build and maintain bone mineral density. In order for exercise to improve bone health, it must meet several criteria. It must be dynamic, not static. It requires you to challenge yourself. It will require you to work your muscles. In other words, you need to lift (relatively) heavy items. You should increase in weight, intensity, and duration. It should be a “moderately brief, intermittent” workout.
Long training sessions that do nothing productive but overwork and over train you are to be avoided. Keep it brief and intense. You must also vary your workouts so that you are able to challenge yourself. That is, don’t simply run the same routine over and over again. Nutrition is crucial for bone density, and that includes calcium, vitamin D, adequate protein, and vitamin K 2.
Develop Your Balance Yesterday; healthy happier living
The leading cause of death among older individuals is injury from slipping and breaking. You step out of the shower and break your hip, and then you die. Stepping off a curb and falling on your face breaks your femur, and you die. Do not do this under any circumstances. Enhance your fitness as soon as possible to be healthy happier living.
Use a slackline: Keep it down and steady, have someone assist you, or use a walking stick to help you balance. Practicing walking without using the slackline is far more important than walking quickly.
Try standup paddle boarding: Not only does this activity provide an intense workout and a great time, but it also forces you to maintain constant balance as long as you are in the water. And since you can swim, even falling is completely safe.
Be cautious when walking on uneven terrain (take careful steps). Go for hikes, walk in the sand or on the grass, walk along cobblestone streets, walk on slopes.
Walk on curbs (carefully).
If you can handle going barefoot or wearing minimal footwear, you should wear that type of footwear for walking. The bottom of the foot contains nerve endings that give you sensory feedback and assist you maintain balance and posture as you move about the world. These nerves block the signals from chunky rubber sole shoes and cut off your awareness of your body’s position.
Play Every Day
They say that when you stop moving, you die. I say when you stop playing, you die. We see this in dogs. Once a dog can no longer play, chase the ball, roughhouse, or do the things that he or she used to enjoy doing, it’s the beginning of the end. I believe that the same holds true for humans albeit over a longer timeline.
Have fun. Play sports. Play Ultimate Frisbee (my favorite).
Don’t forget to play games. Game nights. I crossword in the morning (that is what I do). I play cards. Do a weekly poker night with friends and make it a potluck.
What I’m not saying is that you can do the crossword to stave off Alzheimer’s or gain intelligence. What it will do instead is convey the message to your brain and muscles that “this person has not given up.” Exercise will improve your fitness, bone strength, and balance, so you can enjoy yourself doing it.
Don’t Do It Alone to be healthy happier living
If you’re an older person reading this and taking up the necessary steps to become fit and well, you’re a rarity. Most of your contemporaries have quit. Most people have given up hope of being healthier and more active with each passing day. Don’t let that happen to you. Enlist a friend, family member, or peer. Not only will it give you someone to play with, train, and walk with, but it will keep you motivated and enjoying the experience. It may also save someone else’s life-or at least provide them the best chance possible.
These are the major tips. There are others, though. If you are interested in better health and longevity and many more years of life, consider following the tips in Keto for Life. I covered many of the key points you touched on today in greater detail elsewhere and introduced several other subjects.
But with just 10 straightforward changes, you’d be in excellent shape (regardless of your age).
That’s that for today, folks. Take care, leave your own suggestions in the comments section, and have a happy Thanksgiving!