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Kickstart your next 50 years with these six health tips
GUEST POST by Elizabeth Elaine Reed* Elly writes health articles for sites such as eleven-magazine.com and fitness-savvy.co.uk. Click here for disclosure statement.
Did you just enter your 50s? Can you say with confidence and truth that your health is the same as it was in your prime years?
As men age, their health needs also change. They are more likely to have chronic conditions such as heart disease, diabetes, and high blood pressure. They also may have problems with their vision and hearing. But, getting older doesn't mean you're destined for an unhealthy future.
You can still do various things to stay active, fit, full of energy, and healthy past your prime years. To stay healthy, you need to pay attention to your lifestyle choices and make sure you are getting the screenings and vaccinations you need.
In addition, you can also do the following: consider if multivitamins are for you, cut back on salt, limit your alcohol consumption, exercise regularly, get regular check-ups, and ensure adequate sleep.
Top mens multivitamins
Multivitamins contain the minerals and vitamins that a man's body needs for health. In many cases, you can get these helpful nutrients from a balanced diet or sunlight exposure. However, as you grow older, you may need that extra help to get enough minerals and vitamins in their bodies.
When looking for multivitamins, consider the mineral and vitamin content. You want to ensure that all the necessary vitamins for one's immunity are inside that capsule; since not every multivitamin contains the same selection or amount of vitamins. Speaking of form, you should evaluate whether you prefer a chewable, tablet, or capsule. Determine how you want to intake your multivitamins and what's easier for you to swallow.
There are a variety of top mens multivitamins available in the market today, formulated to reinforce men's health, especially those in their 40s and 50s. Most multivitamin formulas contain vitamin C, zinc, vitamin D2 or D3, magnesium, and beta carotene, for the following reasons:
For most people, multivitamins are safe. However, certain vitamins commonly included in a multi, such as Vitamin K, can interact with medications like blood thinners. Because of this interaction, talking with your doctor before starting a multivitamin is important, as they can help advise on any possible interactions.
Ensure that you purchase only the ones approved by the Food and Drug Administration and made by registered pharmaceutical companies.
Cut back on sodium and salt
Too much salt in your diet can cause many problems for men, especially those over 50. Consistently consuming food with too much sodium can lead to cardiovascular disease, high blood pressure, stroke, and harmful effects on essential organs.
A diet high on salty foods can make you susceptible to sickness after a prolonged time. Too much sodium in your body creates extra pressure on your kidneys and blood vessels. These two functions are in charge of flushing and filtering the salt (among other things) in your body. Hence, if there's too much, it overworks them, which can cause an adverse result.
Because the average American eats so much excess sodium, cutting back by 1,000 milligrams daily can significantly improve blood pressure and heart health. And remember, more than 70 per cent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.
The following are common foods that are high in sodium:
An alternative for salt includes garlic, soy sauce, fresh salsa, alternative spices, or umami flavors. This way, you can season foods using natural flavor enhancers rather than just salt. Take the extra time to take a step back and evaluate if your food is healthy and has little sodium.
You might also want to try the following recipes, all of which are healthy and delicious:
Limit alcohol consumption
One of the best things men over 50 can do for their health is to limit their alcohol consumption.
Heavy drinking can lead to health problems, including liver damage, high blood pressure, and heart disease. It can also make it more difficult to manage diabetes and increase the risk of developing certain types of cancer.
Cutting back on alcohol doesn't mean you have to give it up entirely. Limit yourself to two drinks per day. If you're a heavy drinker, you should cut back gradually to avoid withdrawal symptoms such as anxiety and shaky hands. Talk to your doctor about possible treatment options for men if you have trouble cutting back.
If you don't drink alcohol, there's no need to start. Just be sure to stay hydrated by drinking plenty of water throughout the day.
Regular exercise is one of the best things that men over 50 can do for their health. Not only does it help to keep them physically fit and in shape, but it also has numerous other benefits.
It has been shown to reduce the risk of developing heart disease, stroke, type 2 diabetes, and various types of cancer. It can also help to improve mental health, increase lifespan, and reduce the risk of developing Alzheimer's disease. In short, there are many good reasons to make exercise a regular part of your life.
There are a few things to keep in mind when starting an exercise program:
Many different types of exercise are beneficial. Some good options include:
It's also essential to get some moderate exercise every day, even if it's just a brisk walk around the block. If you have trouble fitting exercise into your schedule, try breaking it up into smaller chunks of time throughout the day.
Get regular checkups
As men age, you are at greater risk for certain conditions and illnesses, such as cardiovascular disease, prostate cancer, and erectile dysfunction.
To stay healthy and catch problems early, it's important for men over 50 to see their doctor regularly. During these appointments, your doctor will likely:
If you have risk factors for certain conditions, such as diabetes or a family history of heart disease, consider the value of more frequent or additional screenings.
Get adequate sleep
Getting adequate sleep is important too. Unfortunately, many men in this age group suffer from insomnia or other sleep disorders. This can be due to changes in their sleeping habits or because of health conditions that make it hard to fall asleep or stay asleep. In fact, about one-third of adults experience insomnia symptoms.
Aim for 7-8 hours of sleep each night to make sure you're getting enough rest. You can also try taking a nap during the day if you're feeling tired.
There are a few things you can do to improve your sleep:
If you still can't seem to get a good night's sleep, talk to your doctor. They may be able to prescribe medication or suggest other treatment options. Getting enough sleep is essential for good health, so don't hesitate to seek help if you need it.
As people grow older and notice the signs of aging, it's harder for them to accept that their body isn't the same as it was 20 or 30 years ago. While this may seem devastating for most, it's a great sign that you've lived most of your milestones. Moreover, you can now focus on taking care of your health rather than just focusing on your career, as you did during your younger years.
Entering your 50s should be celebrated as it's a milestone in life. And what better way to celebrate it than by taking necessary precautions for your health and enjoying your golden years? So, follow the list for a healthier and longer life!
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter