HOW TO AGE, STILL FIT, STAY STRONG AND HEALTHY

It is a great thing to see a man or woman advanced in age, but are still fit and strong. To age and remain fit, strong and healthy, the time to prepare is now. 

There's a
one-size fits all health, message that works for everyone: feed well, keep fit, avoid smoking, drink more water, less of alcohol. 

Here's how to age staying fit and healthy;

In 20's

This is the stage where you are at your health's best, you can get away with any excesses and poor habits like smoking, late nights(food and sleep) and drinking. But it is supposed to be the time to lay a solid  foundation for the decades ahead.

Men and Women

Heavy drinking and smoking increases the need for vitamin B,C and folate, which may affect the absorption of zinc in the body.

That is to say, heavy drinkers and smokers are usually deficient of vitamin B, C and folate, which affects their body's ability to absorb zinc, which the body needs for blood clotting, wound healing, immune functions, thyroid function. Heavy smokers may need to raise their intake of vitamin E (in vegetable oils, avocados and seeds).

Eat less salts, cut down your fatty food intake and curb sugar and canned foods.

Women

B12 and vitamin D deficiencies begin in this decade, which can compromise fertility. Women in this age should do the AMH (Anti-Mullerian Hormone) test, which is a value of fertility and shows the ovarian result. And if the ovarian result is low, you may need to get married and pregnant real quick to avoid infertility problems later. Animal foods are good sources of vitamin B12.

This is also a time to build your bone density, so focus on weight-bearing exercises such as running, dancing and skipping. At he age of 21, do a pap smear test and subsequently every three years to check the cervix for cancerous cells. Also ensure to do a breast self-examination every month.

In 30's

This decade delivers the double whammy of declining metabolism and depleted muscle mass leading to excess fat.

Women

Low vitamin B and D can lead to inflammation and hormone imbalances. Foods rich in vitamin B includes; poultry, sea foods, bananas, leafy greens, pineapple, orange, and foods rich in D include; milk, edible mushroom, salmon, omelet, cereals.

Swap your long, unchallenging workouts for short, sharp, high intensity ones such as jumping, pushups, butt kicks, squats. This stimulates the release of growth hormones, which regulates body fat storage.

Weight gain begins as the metabolism begins to drop, so watching it. To avoid the weight gain keeps the metabolism going (eat more protein foods).

Also keep an eye on the stress levels that can cause hormonal problems.

Men

Make sure you do 30 minutes workout four times a week. Pushups, dumbbell chest press, high hops, biceps and arm circles. And take care of your skin and hair to avoid damage. Eat food that will help keep the skin and hair healthy.

Men and Women

Avoid belly fat to reduce the risk of heart diseases, diabetes and stroke. You can avoid belly fat by staying away from late night meals, do more exercise, eat well and clean.

In 40's

Here your career is at its peak, your kids are growing up, you have no time to exercise, your expenditure is spiraling and stress levels are high. Watch out for heart disease and other lifestyle disorders.

Men and Women

If you can't find time to go to the gym, you can use public transport, walk or cycle to work and back, don't work during your lunch break, instead take a walk.

Go for check up to identify potential problems, schedule an eye check every two years. Eye sight begins to fade in forties.

Women

You may experience premenopausAL symptoms, which  is the time leading up to a woman's last period. Levels of female hormones begin depleting, influencing everything from mood to fat distribution, to dry itchy skin. Regular aerobic exercise such as swimming, jogging, walking, dancing, biking and a visit to a skin doctor will help ease all this.

Exercise 5 days a week, go on a "low-calorie" diet and don't take contraception for granted by assuming that your fertility has gone down (there are stichance you could still get pregnant).

Lower your sugar intake , women over the age of 40 tend to become more insulin resistant and the risk of getting diabetes increases if you are over weight.

Men

Weight gain stress the heart, lungs, knees, hips, ankles and feet. Try to stretch, bend and extend your joints regularly.

In 50's and Beyond

As you age, your physical strength, energy and libido are affected. Riterment and empty syndrome (feeling grief and lonely when your children leave home for the first time) can leave you feeling blue, but you can cope by communicating with them, pursuing your own hobby, just get busy.

Men and Women

Begin your day with a walk. Resistance training such as pushups, dumbbells, barbells, mountain climbing (staircase) and weight bearing aerobics such as squats, lunges, crunches, burpees, will help preserve bone density.

Exercise your brain to prevent dementia(insanity cognitive function) and Alzheimer (loss of mental functions resulting from brain tissue changes).

Do puzzles and mind workouts. Vigorous physical workouts at least twice a week also help reduce the risk of developing dementia and Alzheimer.

Women

Once menopause begins, bone density rapidly decreases due to low oestrogen, so a bone density test every couple of years is important. Depletion of oestrogen may also destabilize heart health. Walking, swimming and running are great for preventing menopausal symptoms, including weight gain and mood swing. Also foods to help control these menopausal symptoms include; yoghurt, natural milk (tiger nuts,coconuts), poultry, liver, salmon, apples, leafy greens, popcorn.

Men

Along with weight, blood pressure and cholesterol, get screened for prostate cancer, bowel cancer, and osteoporosis (bone issues).