Aging is a part of life and although this process may present challenges, there are some things that are in your control.
Nutrition and exercise play a key role in how you feel and how you look as you age. Here are some strategies to age like a pro.
1. Add protein to your meals throughout the day.
The role of protein in the body is to maintain lean muscle and help stimulate fat loss. Add about 25-30 grams of protein at each meal. Protein sources that are high in Omega-3's will benefit your heart and reduce the chances of developing Alzheimer's disease.
2. Make strength training your friend.
Strength training will help you to build stronger muscles and help maintain bone density. Add yoga or use stretch bands twice per week.
3. Keep up the cardio.
Maintain 150 minutes of moderate-intensity aerobic activity every week. This will reduce your changes of heart attack by 30-50%.
4. Prioritize calcium and vitamin D in the diet.
Vitamin D helps increase your body's ability to absorb calcium. It can be found in fatty fish, such as salmon or tuna and fortified foods, such as milk, orange juice and cereal.
Calcium in the key to strong bone density. It is recommended that Americans get 1,200mg of calcium per day after the age of 50. If you are dairy intolerant, kale and broccoli are excellent sources of calcium rich foods.
Maintaining a healthy weight as you age is key to limiting obesity which can lead to chronic health conditions. Reduce sugar, eat healthy portion sizes and keep moving!
This is Sheila Harrell with the Church Health Center.
Trinh Le, MPH, RD, Trinh Le is a registered dietitian for MyFitnessPal.
www.webmd.com/healthy-aging/features/anti-aging-diet
If you have a question for Life Matters, send it to health@wkno.org