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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DOWNHILL TECHNIQUE & STAMINA BUILDING TIPS FOR TREKKERS.

 

DOWNHILL TECHNIQUE & STAMINA BUILDING TIPS FOR TREKKERS.

In my this blog you will learn two very vital aspects of trekking, especially if you are on a mountain trail. While training for an upcoming trek these are the two aspects on which little emphasis is given by the budding trekkers, even by some of the seasoned trekkers. Neglecting these two aspects may turn your trek into a nightmare.

DOWNHILL TECHNIQUE :

During your trek when you start out on long descends, you often find that uphill climb was easier. This is because most of you do not know the right technique of descending and end up with bad knee and toe pain. There is a right technique of descending down a slope, which myself will mention in this blog.

One of the most important part during a mountain trek is going down, here are few techniques to go down faster and safer : 

1. Visualise - look about 6-7 steps ahead and close, to anticipate where to put the feet and the trajectory.

2. Know the terrain - is it rocky, grass, wet, dry, snow, lose gravel, & so on , or a mix terrain.

3. The balance & gravity centre - use your body too keep the gravity centre on the centre or front of you.

4. Keep your knee joint lose - most trekkers keep their joints tight during descent as a result adds lot of pressure on their knees. Keep your knees lose, you should have a kind of spring in your step while you are going downhill, so to have more agility and flexibility while you are coming down.

5. Do not arrest your descending speed - most trekkers tend to slow down because they feel scared of going too fast downhill, this adds lot of pressure on their knees and toes. So, do not slow down, always go gravity as much as possible. If you think you are going too fast, then use trekking poles for more stability and to control your speed.

6. Use a trekking poles - this is very important especially while descending, it reduces your energy consumption by 40%. It also acts as your third leg. If you have 2 poles then you can come down easily like an animal. It is very easy when you use your poles when you descend, it gives you lot of balance and stability. 

7.  Put your heel down first and then your toe - when climbing down, put your heel down first then your toe,..... heel - toe..... heel - toe...... heel - toe....... always like that. If you put your toe down first then you are putting a lot of pressure on your toes, it is going to hit the inside of your shoes, resulting in blue toe nails , blisters and pain. 

8. Lean back to lower your centre of gravity - while going down lean a little backward so that you lower your centre of gravity, that way you can maintain a good balance while descending. 

9. Take a zig-zag path -  when you are coming down a steep slope, try to take a criss-cross  or a zig-zag path especially if it is a flat surfaced slope, that way you will reduce the gradient gradient that you are coming down, and the descend will be easier for you. 

10. Take side-step - do not come down with your toes pointing front, take side steps so that you have more surface area gripping the surface and will not slip, it is also easier to criss-cross down the slope in this way. 

11. Step on flat surfaces - always find flat surface to put your foot on, there might be rocky trails, gravels on the trail. This has to be kept in mind.

12. Tie your shoes tight - while going down make sure your shoe laces are tied very tight, so that you ankle is supported well with the ankle support of your shoes, and your feet should not slip down and hit the inside front part of your shoes, this will cause your toe pain. 

These are some of the right techniques to follow when you are going downhill or descend.

STAMINA BUILDING TIPS FOR TREKKERS :

Whenever  you think of trekking, you must know that the experience of trekking can only be blissful when you are well prepared for it. If you are unfit for trekking, then for sure your pleasure will turn into pain. 

So, how do you build stamina for trekking ? 

Thus before trekking , you need to build your inner stamina and endurance for which you need to follow the following tips :

1. Going for small trekking - remember that trekking is all about inner core strength and stamina. If you have low stamina and endurance it would be difficult for you to go on any trekking. 

Thus if you go small hiking after every 20-25 days, it will help you adjust to the pressure during trekking. Apart from this, it will enable your body to get prepared for sudden blood pressure change, altitude variation etc.

2. Start eating healthy - healthy eating is very necessary. A light body weight personis able to carry himself at a longer distance than fat or overweight person. 

Thus, the better you eat or consume, the more you detoxify your body. Try making small meals so that you get adjusted to healthy eating.

3. Be active - we know that off season activity can be tiring or boring or might be even difficult, but it is very important to make yourself active during the off season as well.

The more active you are, the more your body will get adjusted to various climate and atmospheric pressures. 

4. Weekday endurance activity - for building your core for hiking you need to get yourself trained. 

Try to do the cardio activity more than muscle training activity. Start with low-intensity cardio and with increasing the intensity level every day so that your core gets strong.

5. Weekend endurance activity - on your weekends go for a small marathon. This will help you build your inner core strength as well as prepare you for long runs.

The more you run and the more you are into cardio, it will help you get prepared for your trekking. 

6. Never skip your workouts - workouts are very necessary for hiking. As our main aim is to build the stamina, endurance and weight management. 

One should remember that workouts play a great role in building your endurance level strong. The more you train yourself, the more you make yourself better. 

7. Be focused - the focus is very much necessary. A strong focus and will power you have, the more yo are going to get trek-fit . 

Without focus and will power it would be difficult to move forward in training for a trek. Thus stay focused. 

Trekking can only be done successfully if you have passion for it. Without passion, nothing would be easy to achieve. All the above tips mentioned to build stamina, endurance for trekking can only be achieved if you have the inner passion to work towards it.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

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