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Health
As we age it becomes more important than ever to do everything we can to maintain or improve our general health, both physically and psychologically.
Middle age is a crucial moment where the body moves into a different phase, the peri-menopause and menopause take place.
It's a time where our children usually leave home and need us less and we find ourselves with more time on our hands and an emptier house.
Career women have often accomplished their goals and start to look for other things in life.
Generally speaking, it is a time of change, transition, reflection, retrospection and analysis which touches the different areas of our lives, physically, socially, intellectually and emotionally.
Some women can experience a sense of loss and desolation, others can find this time brings new-found freedoms and opportunities.
We all perceive this transition in our own way.
This section aims to offer some general information and deal with simple tips to optimise health and happiness.
Middle age is a crucial moment where the body moves into a different phase, the peri-menopause and menopause take place.
It's a time where our children usually leave home and need us less and we find ourselves with more time on our hands and an emptier house.
Career women have often accomplished their goals and start to look for other things in life.
Generally speaking, it is a time of change, transition, reflection, retrospection and analysis which touches the different areas of our lives, physically, socially, intellectually and emotionally.
Some women can experience a sense of loss and desolation, others can find this time brings new-found freedoms and opportunities.
We all perceive this transition in our own way.
This section aims to offer some general information and deal with simple tips to optimise health and happiness.
Healthy Eating
To promote and maintain good health during middle age, it's essential to ensure you're eating a nutritious , well balanced diet. This should include all the essential vitamins, minerals, proteins and roughage the body requires to function correctly.
Eating sensibly will help to control your weight during and after the menopause. A balanced diet also helps protect you from illness such as heart disease, (women and heart disease), cancer and diabetes. Eat well and activate natural vitality during middle age.
Eating sensibly will help to control your weight during and after the menopause. A balanced diet also helps protect you from illness such as heart disease, (women and heart disease), cancer and diabetes. Eat well and activate natural vitality during middle age.
Hints for eating a balanced diet
Here are a few basic hints for eating a balanced diet. Anyone with medical conditions should seek additional advice from their medical team, doctor or dietician.
Eat three meals a day at regular times.
Shop for fresh fruit and vegetables that are in "season". Eat at least 5 portions a day.
Aim to prepare a "Rainbow" of coloured foods on your plate. (Red peppers, leafy green lettuce, carrots, tomatoes, cucumber,radishes)
Try if possible to use certified organic produce to avoid pesticides.
Avoid highly sugared, salty or processed foods.
Eat "Low Fat" dairy products such as yoghurt, goats cheese and skimmed milk.
Eat "Whole Grain" foods such as brown rice, whole grain cereals, whole grain bread and pasta.
Select the leanest cuts of meat, eat less red meat and more white meat such as chicken & turkey,
Avoid eating animal fats found in foods such as butter, fried foods, mayonnaise, cakes and pastries.
Do eat some "good fats" found in foods such as walnuts, pumpkin seeds, oily fish and olive oil.
Avoid empty calories found in white rice, white pasta and white bread.
Avoid eating plates of only "beige" food.
Avoid high calorie snacks, and if you do snack eat fruit or nuts.
Cut out alcohol and if you can't manage that cut down on alcohol.
Eat three meals a day at regular times.
Shop for fresh fruit and vegetables that are in "season". Eat at least 5 portions a day.
Aim to prepare a "Rainbow" of coloured foods on your plate. (Red peppers, leafy green lettuce, carrots, tomatoes, cucumber,radishes)
Try if possible to use certified organic produce to avoid pesticides.
Avoid highly sugared, salty or processed foods.
Eat "Low Fat" dairy products such as yoghurt, goats cheese and skimmed milk.
Eat "Whole Grain" foods such as brown rice, whole grain cereals, whole grain bread and pasta.
Select the leanest cuts of meat, eat less red meat and more white meat such as chicken & turkey,
Avoid eating animal fats found in foods such as butter, fried foods, mayonnaise, cakes and pastries.
Do eat some "good fats" found in foods such as walnuts, pumpkin seeds, oily fish and olive oil.
Avoid empty calories found in white rice, white pasta and white bread.
Avoid eating plates of only "beige" food.
Avoid high calorie snacks, and if you do snack eat fruit or nuts.
Cut out alcohol and if you can't manage that cut down on alcohol.
Healthy "rainbow" mealCliquez ici pour modifier.
Here we can see an appetizing healthy meal with lots of fresh vegetables and a small amount of meat. A piece of whole grain bread is needed to complete the meal.
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Unhealthy "beige" mealCliquez ici pour modifier.
Here the meal is horribly "beige". There are far too many chips which are high in fat , white bread (empty calories) and practically no vegetables.
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Hints for keeping to a healthy weight
Many middle aged women find that trying to prevent putting on too much weight is a daily battle.; However a few simple life style changes can help.
Following the "hints for eating a balanced diet " above is the first step.
Make sure that you allow time to enjoy preparing and eating your meal.
Turn the television off so you can enjoy conscious eating and appreciate the pleasure of nourishing your body, and the tastes and smells of your food. Take your time eating your meal.
Selecting a slightly smaller plate size helps to reduce portion sizes which are frequently served too large.
Ideally your plate should consist of 2/3 vegetables and roughage and only 1/3 protein.
Make sure that you chew your food properly. This helps to send the message to your brain that you are eating and to acknowledge when you are full. You will feel fuller, eat less and digestion will be facilitated..
If you're overweight try saying "no" to dessert. Dessert is frequently full of empty calories that you can do without.
Resist taking a second helping. Learn to recognise when you're full and stop eating.
Keep a check on your weight, if you've gained a bit , step up on exercise and cut down on portions , snacks and empty calories.
Make sure you drink enough fresh water and get enough exercise to burn off extra calories and prevent laying down unwanted fat on your body.
Cut out alcohol or cut down on it.
If you still have problems with your weight, consult a dietician or doctor.
Following the "hints for eating a balanced diet " above is the first step.
Make sure that you allow time to enjoy preparing and eating your meal.
Turn the television off so you can enjoy conscious eating and appreciate the pleasure of nourishing your body, and the tastes and smells of your food. Take your time eating your meal.
Selecting a slightly smaller plate size helps to reduce portion sizes which are frequently served too large.
Ideally your plate should consist of 2/3 vegetables and roughage and only 1/3 protein.
Make sure that you chew your food properly. This helps to send the message to your brain that you are eating and to acknowledge when you are full. You will feel fuller, eat less and digestion will be facilitated..
If you're overweight try saying "no" to dessert. Dessert is frequently full of empty calories that you can do without.
Resist taking a second helping. Learn to recognise when you're full and stop eating.
Keep a check on your weight, if you've gained a bit , step up on exercise and cut down on portions , snacks and empty calories.
Make sure you drink enough fresh water and get enough exercise to burn off extra calories and prevent laying down unwanted fat on your body.
Cut out alcohol or cut down on it.
If you still have problems with your weight, consult a dietician or doctor.
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How to calculate your B.M.I. (body mass Index)
Your BMI is calculated by dividing your weight (in kilograms) by your height (in metres, squared).
The result should fall between 18,5 and 24,9 to be the ideal weight for your height. This is only a guide.
Seek professional advice from your Doctor or dietician if you think you are either underweight or overweight.
The result should fall between 18,5 and 24,9 to be the ideal weight for your height. This is only a guide.
Seek professional advice from your Doctor or dietician if you think you are either underweight or overweight.
Food and the menopause
Click on the link to be directed to the NHS choices section dedicated to foods and the menopause.
Relaxation, Blog
Keeping Fit After Fifty
Keeping fit, fresh air and exercise are more important than ever after fifty.
Women often find that they are gaining weight, particularly around the middle. This can be extremely difficult to shift once it's installed.
Making a few life style changes, such as adopting good eating habits and a regular exercise plan can prevent weight gain and burn of any excess fat.
It's a myth that as we age it's inevitable that we must put on a lot of weight. It's often due to a more sedentary life style, and excess eating. With determination and perseverance you can usually succeed in controlling your weight, toning up and maintaining a body that your proud to be living in.
Being contented with your body image plays an important role in how positive and happy you feel about life and this is just as essential for mature women.
This section aims to offer some hints for keeping fit after fifty and some ideas for keeping motivated!
Women often find that they are gaining weight, particularly around the middle. This can be extremely difficult to shift once it's installed.
Making a few life style changes, such as adopting good eating habits and a regular exercise plan can prevent weight gain and burn of any excess fat.
It's a myth that as we age it's inevitable that we must put on a lot of weight. It's often due to a more sedentary life style, and excess eating. With determination and perseverance you can usually succeed in controlling your weight, toning up and maintaining a body that your proud to be living in.
Being contented with your body image plays an important role in how positive and happy you feel about life and this is just as essential for mature women.
This section aims to offer some hints for keeping fit after fifty and some ideas for keeping motivated!
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Choosing a sport
One of the most important parts of a successful exercise plan is to select a sport or activity that you really enjoy. Keep trying different things until you hit on something you love doing. If it makes you bored, there's no point in persevering, there's surely something else out there that would suit you better.
Sometimes it takes a while to actually find the sport that suits you. I've been doing exercise classes and practising sports all my life and it wasn't until my children were old enough to be left for an hour in the evening that I could get back to what I really love to do which is dance.
As we age we develop aches, pains and weaknesses in our joints and different areas of our body. Approximately 60% of people suffer from back pain during their lives. If you have a particular problem ask advice from your medical team or doctor as to which sport is best adapted to your condition.
Generally speaking it is recommended to do a weight bearing sport, such as running or walking at least three times a week as we age.
Simple lifestyle changes such as walking to work instead of using the car count as exercise. Doing the gardening and even using the vacuum cleaner are also good ways of getting moving and beating a sedentary lifestyle.
click on the link for more information about suitable sports, health and fitness.
Sometimes it takes a while to actually find the sport that suits you. I've been doing exercise classes and practising sports all my life and it wasn't until my children were old enough to be left for an hour in the evening that I could get back to what I really love to do which is dance.
As we age we develop aches, pains and weaknesses in our joints and different areas of our body. Approximately 60% of people suffer from back pain during their lives. If you have a particular problem ask advice from your medical team or doctor as to which sport is best adapted to your condition.
Generally speaking it is recommended to do a weight bearing sport, such as running or walking at least three times a week as we age.
Simple lifestyle changes such as walking to work instead of using the car count as exercise. Doing the gardening and even using the vacuum cleaner are also good ways of getting moving and beating a sedentary lifestyle.
click on the link for more information about suitable sports, health and fitness.
Friends help to motivate you
If you find it difficult to get motivated, consider sharing your exercise plan with a friend. I often team up with a friend for a walk in the forest. This is not only a lot safer, as I certainly wouldn't feel happy about walking in an isolated place like a forest on my own, but it is a lot more fun.
We talk continuously all the way and regularly walk for an hour. There is something wonderful about breathing fresh air, being close to nature and chatting with a friend all at the same time as burning off those extra calories and looking after our health.
If you are isolated or lonely you may wish to join an exercise class or sports club as this can be great way to make new friends. Sometimes it takes a while, so don't be put off. I once joined a gym close to home where I didn't know anyone and it took me two years before I managed to connect and the women began to talk to me! I had to be really patient but in the end I knew everyone in the class, met some inspiring women and had a lot of fun.
We talk continuously all the way and regularly walk for an hour. There is something wonderful about breathing fresh air, being close to nature and chatting with a friend all at the same time as burning off those extra calories and looking after our health.
If you are isolated or lonely you may wish to join an exercise class or sports club as this can be great way to make new friends. Sometimes it takes a while, so don't be put off. I once joined a gym close to home where I didn't know anyone and it took me two years before I managed to connect and the women began to talk to me! I had to be really patient but in the end I knew everyone in the class, met some inspiring women and had a lot of fun.
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A good teacher or coach will spur you on
Finding a good teacher or coach can be a huge motivation when it comes to exercise. I would follow my dance teacher practically anywhere as his lessons are so professional, inspiring and fun. He encourages the class to perfect their techniques constantly, he takes time to listen , and makes sure correct techniques are being used. He doesn't miss a trick and even if you're at the back of the class he will spot you if you do a wrong move! This can be unnerving, but it encourages the group to improve and perfect which in turn improves individual technique and self esteem. He also organises his courses in such a way that you can't afford to miss a class or it's impossible to catch up!
So everyone turns up, rain, shine, sleet or snow.
If your teacher or coach doesn't do this for you, why not change? Avoid getting stuck in a rut and feeling bored!
So everyone turns up, rain, shine, sleet or snow.
If your teacher or coach doesn't do this for you, why not change? Avoid getting stuck in a rut and feeling bored!
Perseverance pays off
It's never to late to start exercising or take up a sport. Try not to allow friends, partners or negative people discourage you.
Once you have set your mind on your chosen activity be prepared to work up slowly. A few minutes to begin with, then gently increase over time.
It can take a few months of regular exercise before you actually feel and see the benefits, so again, stick at it and don't be discouraged.
Once you have set your mind on your chosen activity be prepared to work up slowly. A few minutes to begin with, then gently increase over time.
It can take a few months of regular exercise before you actually feel and see the benefits, so again, stick at it and don't be discouraged.
Use willpower to maintain your fitness program
Once you have managed to establish a regular fitness program into your life, you will probably find that you need quite a lot of positive energy and will power to keep it going. It can be easy to find excuses for not exercising, but if you slip into this habit it can quickly become a down hill slide. Being vigilant and forewarned about this tendency can help avoid it!
Use positive visualisation to spur you on! Think how much better you look and feel due to your daily workout!
Use positive visualisation to spur you on! Think how much better you look and feel due to your daily workout!
Photos used under Creative Commons from angeloangelo, Turinboy, dimnikolov, stevendepolo, KayOne73, Bruno Girin, Denise Cross Photography, Peter Mooney, mariachily, RON SOMBILON MEDIA, ART and PHOTOGRAPHY, CLUBE TREKKING SANTA MARIA RS BRASIL
