FOODS THAT HELP IN MAINTAINING A YOUTHFUL BODY AFTER 50.

FOODS THAT HELP IN MAINTAINING A YOUTHFUL BODY AFTER 50.

In my this blog we will explore the top 10 foods that are beneficial for individuals aged 50 and above. Giving you a youthful look as you age.

If you fall intro this group, you may have already noticed certain changes in your body. Perhaps you are experiencing decreased energy levels or a slight decline in cognitive sharpness. Additionally, you might be finding that your body takes longer to recover from injuries or that old injuries are resurfacing. These signs are your body's way of communicating with you, indicating that it's time to make some dietary adjustments.

Embracing a healthy eating regime can significantly enhance your quality of life and restore your vitality. Moreover, it can help mitigate the risk of prevalent age related ailments such as heart disease and diabetes.

But what does a wholesome diet entail for individuals over 50 ?

How can you determine which foods are genuinely beneficial for your well-being ?

Fear not, as my this blog will provide you the guidance. 

Below, you will discover 10 foods that promote excellent health for those aged 50 and beyond. Additionally, myself will offer practical tips to ensure these foods become an integral part of your diet. Rather than merely suggesting an increase in fruit and vegetable consumption, In this blog I present list of foods that can help you maintain a youthful body and mind after turning 50. 

Let's delve into why these foods are essential and how they can positively impact your overall well-being. 

1. SWEET POTATOES

First and foremost, let's see the incredible benefits of sweet potatoes, which claim the top spot. These starchy delights are packed with essential nutrients that can contribute to your overall well-being. 

One of the standout qualities of sweet potatoes is their abundant vitamin A content, which promotes healthy eyesight and radiant skin. Additionally, they are an excellent source of vitamin C, a vital nutrient that aids in tissue repair. 

But that's not all, sweet potatoes are also loaded with fibre, with a single serving providing approximately 5 grams. Fibre offers a multitude of advantages, including a greater sense of satiety and improved digestive health. 

2. BLACK BEANS

Next on the list, we have the highly nutritious black beans. These little powerhouse offer a multitude of health benefits that make them an excellent addition to your diet. Black beans are remarkable low in fat and brimming with fibre, making them a fantastic choice for promoting a healthy lifestyle. 

Additionally, they are a rich source of protein, which essential for supporting various bodily functions. Fortunately, black beans are widely available and can be found in most grocery stores. When purchasing canned black beans, it's important to pay attention to the labels. Opt for varieties without added sugar or excessive salt. Look for the ''no salt added" options whenever possible.

By incorporating black beans into your meals, you can help maintain the heath of your heart and brain enjoying their delectable taste. 

3. BROCCOLI 

Moving on to number three we have the incredible broccoli. This versatile vegetables nutritional powerhouse, offering a wide array of essential vitamins and minerals. Broccoli is particularly rich in vitamins A, C, N, and K, making it an exceptional choice for maintaining optimal health. Moreover, it boasts a high fiber content, which is beneficial for digestion and overall well-being.

What sets broccoli apart is its impressive arsenal of antioxidants. These powerful compounds have been linked to various health benefits, including reducing cholesterol levels, preventing cancer, diabetes, and promoting heart health. 

Furthermore, broccoli aids in the body's detoxification process by effectively eliminating harmful toxins from lever. By preventing the accumulation of these damaging compounds, broccoli plays a vital role in preventing the health of your cells throughout your body. 

Make sure to include this remarkable vegetables in your meals to reap its numerous health advantages.

4. EGGPLANT / BRINJAL 

Moving on to our fourth contender, we have the versatile eggplant. This delightful vegetable offers a wide range of health benefits and is a great addition to any well-round diet. 

Eggplant is not only a good source of fibre but also packed with essential vitamins A and C, which plays a crucial role in maintaining healthy eyes. Additionally it boasts a generous amount of potassium, a mineral known for it's ability to regulate blood pressure and promote heart health. On top of that, eggplant contains valuable antioxidants that have been associated with potential cancer protection, particularly against prostate cancer. 

The beauty of eggplant lies in it's culinary flexibility. You can savor this vegetable in various delightful ways. Whether you prefer roasting, baking, or even grilling, there are countless ways to enjoy the deliciousness of eggplant while reaping it's remarkable health benefits. 

Treat yourself to this flavourful vegetable and elevate both your taste buds and your well-being.

5. BEETS

Now let's explore number five on our list - the remarkable beets. These vibrant root vegetables are powerhouse of health benefits, making them an essential addition to the diets of individuals over 50.

Beets are brimming with impressive array of nutrients that contribute to their status as one of the healthiest foods you can consume. Notably, they contain betalains, which are not only antioxidants that safeguards the body's cells from damage but also possess cancer fighting properties.

Furthermore, betalains help counteract the harmful effects of free radicals that often result from consuming unhealthy foods.

Rich in potassium and magnesium, beets play crucial role in maintaining optimal health. A deficiency in these minerals can lead to various health issues such as irregular heartbeat, high blood pressure, weekend bones and muscles, insomnia, and headaches, among others. 

Moreover, beets have a soothing effect on the gastrointestinal tract, addressing the primary cause of numerous stomach ailments. By providing vital nutrients to the gut bacteria, beets actively promote a healthy digestive system. 

By incorporating beets into your diet, you can unlock a plethora of health  benefits, ranging from antioxidant,protection to gastrointestinal support. Embrace these nutrient-packed root vegetables and let them nourish your body and overall well-being.

6. SALMON / SEA FISH

Moving on to number six, we have the exceptional wild-caught salmon. This fish is renowned for its abundance of health boosting nutrients, primarily omega-3 fatty acids and vitamin D, both of which are crucial for maintaining strong bones, a robust immune system, and a healthy heart. 

It's important to prioritise wild-caught salmon over it's farm-raised counterpart. Farm-raised salmons tends to contain higher levels of saturated fats as compared to the leaner and more nutritious wild-caught variety. To ensure you are receiving the maximum benefits, it is advisable to limit your consumption of farm -raised salmon. 

According to the U.S. Department of Agriculture's Food Data Centre, experts recommend incorporating two servings of fish into your weekly diet to fully harness the advantages. By including wild-caught salmons in your meals, you can nourish your body with essential omega- 3s and vitamin D, providing a solid foundation for bone health, a robust immune system and optimal cardiovascular well-being. 

7. AVOCADOS

Now let us move on to number seven, where we encounter the remarkable avocados. These super foods are a treasure trove of healthy fats, vitamins, and minerals, making them a perfect addition to any wholesome diet. 

Avocados offer numerous health benefits that set them apart. They have been shown to lower the risk of cancer and heart disease while combating inflammation within the body. Additionally, their exceptional properties contribute to slowing down the ageing process, promoting overall vitality and well-being.

Incorporating avocados into your meals is a breeze. They can be easily added to smoothies, salads, or enjoyed whole. However, it is important to be mindful of portion sizes, as avocados are calorie-dense. Aim to consume half an avocado per day to maintain a balance diet and ensure you reap the benefits without exceeding your calories intake. 

By savoring this versatile fruit, you can indulge in its wealth of nutrients and enhance your over all health and longevity.

8. CHICKPEAS

Let us now explore number eight on our list, the versatile chickpeas. These legumes offer a multitude of benefits and are an excellent addition to any diet. One of the standout qualities of chickpeas is their exceptional combination of protein and fiber. This duo not only promotes healthy digestion but also aids in weight loss efforts.

High protein diets have been linked to improved heart health and can help prevent age related muscle loss. Furthermore, chickpeas are rich in magnesium, a mineral crucial for maintaining strong bones. For individuals looking to reduce their consumption of red meat, chickpeas serves as an excellent alternative.

Consider incorporating them into your meals as a substitute for meat in casseroles, stews, or soups. By doing so, you can enjoy the nutritional benefits of chickpeas while adding a delightful twist to your favourite dishes. 

9. GINGER 

Let us move on to number nine on our list, the potent spice known as ginger. This remarkable ingredient not only adds a burst of flavour to dishes but also offers a range of notable health benefits.

Ginger is abundant in flavonoids and antioxidants, which play a crucial role in protecting the body against harmful free radicals. Moreover, it provides anti-inflammatory properties that can alleviate joint pain and reduce inflammation.

Incredible research has indicated that ginger may even contribute to the prevention of various conditions such as cancer, heart disease, and Alzheimer's disease. For adults over 50, the recommended daily amount of fresh ginger is up to 4 grams, as suggested by the FDA. 

Aside from its health benefits, ginger aids in digestion and enhances the absorption of nutrients in the body. It can be enjoyed in various forms, whether as a soothing tea, added to stir-fries, or incorporated into a refreshing smoothie. Embrace the power of ginger and unlock its potential to promote both your taste buds and your well-being.

10. CAULIFLOWER

Finally at number ten is cauliflower. If you are over 50 and seeking ways to maintain your health, do not underestimate this timeless favourite - cauliflower. Although it may seem humble, this versatile vegetable can be incorporated into numerous dishes. 

It can serve as a delightful side dish or take centre stage as the star of your meal, especially when roasted with olive oil and garlic. Not only is cauliflower a culinary delight, but it also provides excellent nutrition. Packed with vitamin C and antioxidants, it helps keep you feeling youthful and vibrant. You can enjoy the benefits of this super food by opting for cauliflower rice or roasting some florets as a delicious side dish, either enjoyed on its own or paired with your favourite entree. 

Remember, when it comes to fighting with ageing process, a concerted effort is required, and it all starts with your diet, particularly those over 50. Fortunately, there are plenty of foods that can help slow down physical ageing effects and prevent diseases. It's never too late to start eating healthier and making small, sustainable changes to your eating habits .

These ten foods that has been mentioned are simple, easy to incorporate into your daily meals, and absolutely delicious. If any of the foods on this list, such as chickpeas or beats, pique your interest, go ahead and give them a try. 

Give yourself the gift of good health and youthful longevity by prioritising a balance diet coupled with some regular exercise.

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WAY TO REINVENT LIFE AFTER 50.

WAY TO REINVENT LIFE AFTER 50

From the day we are born till the day we crossover to the next dimension, each day of our life should be utilised to it's fullest, in a way that death never scares us.

The nature of life that we are as created by that Eternal Source, our possibilities are limitless as compared to any other life on this planet, that's why we are called HUMAN 'BEINGS', provided we realise our capabilities and move in that right direction. 

In fact, growing older is a privilege, although many of us fail to see it as such. However, your 50's are actually a great time to figure out what you want from life, and without the uncertainty that followed you a decade or two earlier, actually achieve it. Many find that their 50's are the perfect time to make some serious changes in their lives in pursuit of happiness, health, and overall well-being.

In most part of your active life you are too much engrossed in building career, family, fame, social status, money, property, and other materialistic possessions..... as if we are immortals, in this process have you ever thought how much time really we spent on yourself to enhance the life within you. Have you done anything to take a step towards the state of self realisation and try to be in a state of joyful and contribute to other living beings and mother nature. 

Considering the age of the Earth 4.543 billion years, we are just "Pop-ups'', just imagine how many like us have come and gone before us, and will after us. By our coming and going this Earth gets least effected. It is for us therefore, to enhance our this life form so that we are able to experience this short stay on this planet to it's optimum. 

The Life energy or the soul as some may term as, that keeps our body and mind active, or terms us as being alive, is having the same intensity as on the day we were born till the day it leaves the body. It is just our mind and body that loses it's intensity due to our own negligence and /or ignorance. We are a combination of three things - The BODY, The MIND, and The ENERGY (Prana). 

The basics of life, as myself had understood - always be in line with NATURE and follow a routine, simple living, never harm a life, try to make honest attempts to distance from EGO & DESIRE as much as possible, and focus strongly on physical conditioning, as it leads to mental stability, which helps you in  having clarity about this LIFE.

Seen many who give in when in there 50's or 60's, or whatever age they are in - "I am too old to start", or "At this age it's not possible for me start", thus you are putting limitations on yourself just because of a NUMBER, thus killing the possibility. 

The biggest issue is not just limiting yourself, but accepting these limits, accepting that.. beyond a certain age it's not just possible. This is a clear example of your MIND controlling YOU and your BODY, thus YOU have lost control over your MIND or surrendered to the limitations that your mind has created for you. Remember, your body is capable of doing anything, it's your mind you have to convince, and this is only possible when your mind takes instructions from you, not the other way.

Once you cross 50 years of age, chronologically you are over the hill, considering 85 years of life, but it's not what it's about, chronologically age means nothing. If you want to continue to be... be young then you should better preserve your physicality..... BODY + MIND + ENERGY, better start now, age do not mater at all. 

Though, by now my words must be sounding extraneous to the title, but these are necessary to create the launching pad for igniting the boosters.

There were activities that you used to do when you were 6, 8, & 10 years old that you can not do now. It does already happen in your teens and it gets worse through your 20's, and gets worse through your 30's, 40's, 50's, 60's, every age and day that you get older it all gets worse and you end up being a sycophant. Unless you continue to use few techniques. Also, It's your mind that you have to go on convincing and put under your control.

It's all about pushing yourself to the limit in all realms of physicality and mentality. It's not just about strength, but also about coordination, about conditioning, it's about balance, about mental ruggedness and toughness. It just takes few months of  very simple physical and mental conditioning with no extra cost, to reach a stage where you get yourself rejuvenated and thus make your later half of life more enjoyable and most exciting. You will then realise that age is just a mindset.

Firstly, you have to come out of the notion that fitness is just going to gym, handling dumbbells and barbells, brisk walking, jogging or doing cardio workout, there has to be a Mind-Muscle connection for development of a fit physique, at what ever age you may be in. 

Any exercise has to be targeted as per your motive / purpose of doing so - is it to reduce only body fat, or reducing fat and develop muscles, or for gaining strength, or improving only body flexibility, or gaining body endurance / stamina. There are techniques and types of exercises to accomplish your desired motive. Whatever technique you adopt, correct BREATHING process is most vital, a rigorous training without proper breathing will give no result. 

Breathing is the most vital process in our body to sustain this life in a healthy way - are you breathing in correct way, how does breathing effect your life span, how can you increase your lung capacity and improve your immunity, how can your general health drastically improve just by correct breathing process. This is nothing new, during the VEDIC period (1000 - 500 BC) our then scientists or "Rishis" as we call them, had already mentioned the techniques of BREATHING in various forms of PRANAYAMA . It would be enough for us to just understand that PRANAYAMA basically means breathing in more oxygen in to our lungs. By adopting such techniques in your daily routine will invariably take you towards a healthy and joyful life even at the later stage of your life.

A fit body, smooth movement of Prana (Energies / Breath), and steady and alert mind are the basic ingredients for MEDITATION. This is the reason, regular practice of Yoga / any form of physical workout and Pranayama are the prerequisites for MEDITATION. 

Meditation is not that simple a word as it seems. One can be some what meditative but can never do meditation - it's a certain quality. Meditation is not that can be learnt by paying money. If only the body, mind emotions and energy are brought to a certain level of preparedness, then only meditation will blossom within you. Meditation has to happen, it can not stop, similar to our breathing process. A flower blossoms only when the soil, sunlight, atmosphere around become conducive for it to blossom, it will never blossom if we sit and peal it. Similarly, if we just sit for meditation, it will not happen, it is not about going somewhere, it's home coming, it's getting back to it's original nature. Instead of being on the surface you are going back into the core, it can not be done, but we can make it happen. Meditation is a deep sense of unity with an object or activity.

It is most important to understand that proper mental fitness and smooth channelising of life energies are not possible if you are not physically fit. Also, on the other hand if you are not mentally fit (alert, steady, calm), and, fear, stress, anger, insecurity, jealousy frequently haunts you, then there are glands in our brain that releases certain type of hormones which effect adversely the new cells that are regularly being produced in our body, thus effecting our physical health in a very adverse way.

Our dependency and priorities always go on changing from the day we are born - during our schooling days, college days, career building days, during our professional life, during our family life and so on. If so, then when did you actually think about yourself as an individual life form - your body, mind and life energy. 

As you age, even if you are with all financial securities, a small fear creeps in, frustration bothers you, you start doubting people around you and get irritated and agitated fast, suddenly you find nothing going around as you expected. This is mainly because as you get older you have very less to do, you start spending more time in front of your TV with a glass of wine or a cigar becoming a couch potato, thinking unnecessarily about things that are no longer under your control, or engulfed in your mobile phone or live in your thoughts of past. A feeling of  "can do nothing more" or "can not do much at my this age" sets in, causing the release of negative hormones effecting your health and you actually start ageing faster - mentally and physically. Ultimately end up on a hospital bed with tubes inserted and needles pricked all over your ageing fragile body. Is this what you lived for ???? 

Most of us are under-worked (Physically) resulting in ill health. If we lived here on this planet about 100 years ago, physically we would be doing at least 30-40 times more activity of physical work. Only by using our body we can keep a good physical health. The more we use, the better it gets. If we sufficiently use our body, it has everything to create a health for itself. If we physically use our body as much as we should, then 80% of the ailments will disappear, the balance 20%  ie  10% due to food, and 10% due to Karmic and atmospheric reasons will remain.  

Health is not mine or your idea, we did not invent health, what we have created or invented is ill-health. Today's 20 year old can not do what 60 year old used to do 80-100 years ago - we are actually weakening humanity or degenerating humanity over a period of time. Medical science can enhance our life span to some extent, but can never make us fit and a naturally healthy being. We had just experienced what a small VIRUS has done to humans with poor health and weak immunity system.

Even a simple daily activity of walking or light jogging can bring a great change in you. Walking research is very clear, if you take 30-45 minutes walk or jog each day, your heart will be dramatically healthier. As you walk, your heart pumps in a nice and relaxed manner, circulating oxygen rich blood throughout your body. When your body is receiving this vital oxygen-rich blood and nutrients your body and tissues stay younger and healthier with improved immune system. The walking benefits are infinite. The need to walk is baked into our DNA. We are meant to eat and then move, and not eat and just sit on our butts. We are built to walk. Walking has no age limit, rather you should walk more as you age. Think of walking not as an exercise, but as daily base line movement.

Trekking in is a great activity, especially for those above 50, a trek can boost your metabolism for up to 12 hours after the trek. Trekking at least once a year for minimum 4-7 days can help you lose some amount of weight without doing much exercise in a gym. Additional benefits of trekking include strengthening your bones and improving your attention and memory. Specially when trekking in nature, research has shown 20% increase in attention and memory. Sunshine provide Vitamin D , breathing pure air calms nervous system, the different colours of nature during your trek phenomenally good for our overall physical and mental health. Age should not be an obstacle in your enthusiasm for venturing in mountains for trekking, just with some simple basic fitness and breathing training you can get into  your trekking shoes.

There is a huge misconception, most people talk about losing weight, eating better, better habits, etc, but they forget the number one reason for exercising, it is for the most important part of your body, your BRAIN. The real reason you should exercise is, especially as you cross 50 and step into the later half of your life when your general level of activity gets reduced, if you do not get regular movement, your brain will degenerate prematurely. Degenerative brain diseases include types of dimentia like Alzhemer's disease, Frontotemporal Dementia and Lew Body Dementia. 

You may be doing all the right things - eating low carbs, eating less frequently, switching from processed food to whole food, but the one thing you are not doing is regular EXERCISE. Exercise is not optional if you want to have optimum health. Enjoy more flexibility and a stronger body in your 50's or above by taking up Yoga or doing any for of regular exercise. Not only doing regular physical exercise great for limbering up stiff joints, it's also an ideal way to get those lean muscles you have always wanted. 

Better functioning of physical, mental and life energies is HEALTH or FITNESS, it's all about LIFE HAPPENING WELL.

The main objective of my this blog is, with whatever little experience myself  has gathered, learned and practised till now,  to make you aware and assist you to come out of  the mindset you had about ageing. Lets now bring a change in our life, still there is time, there is no age limit to learn, just start and take the first step towards making your life very positive, active, vibrant, romantic, exuberant, be adventurous like never before, with a fit body, calm and alert mind assisted with smooth flowing life energy within us.

Let us together step into a new world with a changed mindset about physical and mental fitness, where you become not a burden, but a pride of your family and the society, by setting an example for the younger generation. Just have to focus on yourself and experience life with a smile till your last day on this planet Earth - this is the cycle of nature, just accept it - nothing to worry... be joyful and LIVE LIFE AS IT IS.

 

                                              

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