A recent report published by the Centers for Disease Control and Prevention (CDC) in Atlanta issued some findings that are, not only unremarkable, but quite frankly no-brainers. The study, involving 17,000 people, found that those in their 50s are stronger and live longer when they:
1. Do not smoke.
2. Drink alcohol moderately.
3. Eat healthy foods.
4. Exercise regularly.
2. Drink alcohol moderately.
3. Eat healthy foods.
4. Exercise regularly.
Well thank you Captain Obvious! But what about people in their 50s, at the pinnacle of their careers, living in an extremely competitive, stress-filled business world with never enough staff? Yes, what about us? Well...let's take a look at each point.
1. DO NOT SMOKE
No big strategy there...just don't start. If you are already hooked, age 50 is a good time to have a conversation with your doctor about the best options among the "Quit Smoking" programs that are on the market today. If you are well into your 50s and still smoking, it is indeed past time to get serious about quitting. Cutting out cigarettes will significantly lower your risk of cancer.
No big strategy there...just don't start. If you are already hooked, age 50 is a good time to have a conversation with your doctor about the best options among the "Quit Smoking" programs that are on the market today. If you are well into your 50s and still smoking, it is indeed past time to get serious about quitting. Cutting out cigarettes will significantly lower your risk of cancer.
2. DRINK ALCOHOL MODERATELY
Define moderately. Doctors advise men to drink no more than 2 alcoholic beverages per day, and women should limit their alcohol intake to just 1 drink a day. There is evidence that 1 glass of red wine each week may actually have some health benefits. Physicians and scientists at the Mayo Clinic have conducted research which suggests that the antioxidants in red wine may help reduce HDL or bad cholesterol in blood vessels. Of course, many doctors are hesitant to recommend that patients drink alcohol; therefore it is best if you discuss your personal alcohol intake with your physician, who will take into consideration your entire health profile. Cheers!
Define moderately. Doctors advise men to drink no more than 2 alcoholic beverages per day, and women should limit their alcohol intake to just 1 drink a day. There is evidence that 1 glass of red wine each week may actually have some health benefits. Physicians and scientists at the Mayo Clinic have conducted research which suggests that the antioxidants in red wine may help reduce HDL or bad cholesterol in blood vessels. Of course, many doctors are hesitant to recommend that patients drink alcohol; therefore it is best if you discuss your personal alcohol intake with your physician, who will take into consideration your entire health profile. Cheers!
3. EAT HEALTHY FOODS
Making time to eat the right foods during a hectic day at work can be a challenge for busy people who shoulder a great deal of responsibility in their professions. Your favorite chopped veggies, fresh fruit and low-fat yogurt are excellent snacks for a busy work day. If there is no refrigerator in your office, you can still snack healthy on granola, dried fruit, rice cakes, wheat crackers and unbuttered popcorn. Of course, it is important to limit the intake of refined sugars and carbohydrates, and make sure to drink 64-72 ounces of water throughout the day.
If you must eat fast food sometimes, order a wheat bun and avoid cheese, heavy condiments and other extra toppings. Try instead lettuce, tomato, onion, pickle and other veggies that add flavor without adding fat. Many fast food restaurants are offering a menu with healthier options. You can most likely get fruit instead of fries and water with lemon or lime instead of soda pop. Drinking water will also save you money.
Making time to eat the right foods during a hectic day at work can be a challenge for busy people who shoulder a great deal of responsibility in their professions. Your favorite chopped veggies, fresh fruit and low-fat yogurt are excellent snacks for a busy work day. If there is no refrigerator in your office, you can still snack healthy on granola, dried fruit, rice cakes, wheat crackers and unbuttered popcorn. Of course, it is important to limit the intake of refined sugars and carbohydrates, and make sure to drink 64-72 ounces of water throughout the day.
If you must eat fast food sometimes, order a wheat bun and avoid cheese, heavy condiments and other extra toppings. Try instead lettuce, tomato, onion, pickle and other veggies that add flavor without adding fat. Many fast food restaurants are offering a menu with healthier options. You can most likely get fruit instead of fries and water with lemon or lime instead of soda pop. Drinking water will also save you money.
Choose grilled options instead of fried, and chicken over beef as it is usually leaner. When possible, go with a salad with minimal dressing, and choose grilled instead of fried protein. Leave off the croutons and cheese, but add fruit and raw veggies.
If you take a little time the night before work to fix a salad at home, you can have a healthy, scrumptious lunch with all of your favorite ingredients the next day.
4. EXERCISE REGULARLY
This takes determination and discipline. You might be surprised at what a difference just 30-60 minutes a day of brisk walking can make in your heart rate, blood pressure and overall stamina. Unfortunately, the American lifestyle of working long hours in front of a computer screen lends itself to a life of little physical activity, along with unhealthy diets of fast food and sugary snacks.
If you take a little time the night before work to fix a salad at home, you can have a healthy, scrumptious lunch with all of your favorite ingredients the next day.
4. EXERCISE REGULARLY
This takes determination and discipline. You might be surprised at what a difference just 30-60 minutes a day of brisk walking can make in your heart rate, blood pressure and overall stamina. Unfortunately, the American lifestyle of working long hours in front of a computer screen lends itself to a life of little physical activity, along with unhealthy diets of fast food and sugary snacks.
If you just force yourself to get up 30-60 minutes earlier each morning, you can run 2-3 miles or walk 1-2 miles. Follow that with a quick, refreshing shower and a healthy breakfast of wheat toast, poached egg, fresh fruit or yogurt, and you will be ready to tackle those corporate giants.
When the weather is nasty, a home treadmill can work almost as well, or a daily visit to a neighborhood gym before or after work.
If you are just utterly swamped, try taking two 15 minute breaks each day, and go up and down the stairs at your office. It is amazing what a difference 30 minutes a day of stair climbing can make in your energy level and ability to focus and concentrate. It is always a good idea to look away from your computer screen for a couple of minutes every hour, and also stand up, stretch a little, and roll your shoulders and neck. This keeps the body from becoming too tense and helps keep the mind alert.
Yoga is one of the best exercises for people in their 50s. Along with the deep breathing exercises, which promote relaxation and release tension, yoga poses increase flexibility in joints, strengthen muscles, build endurance and release endorphins, which make us feel happy and calm.
Statistics show that people who target all 4 of these points, and are successful in sticking to them, experience rates of cancer and heart disease 2/3 lower than others. They are also 60% less likely to suffer health issues that lead to an early death.
Turning 50 does not mean it is time to start looking at cemetery plots. People who hit that half century mark can get a new lease on life by giving up the cigarettes, cutting down on alcohol, eating healthier and getting more exercise. It may just take some creative thinking and rearranging of schedules to make it happen, but at 50 your mind and body deserve to be cared for and cherished.
Statistics show that people who target all 4 of these points, and are successful in sticking to them, experience rates of cancer and heart disease 2/3 lower than others. They are also 60% less likely to suffer health issues that lead to an early death.
Turning 50 does not mean it is time to start looking at cemetery plots. People who hit that half century mark can get a new lease on life by giving up the cigarettes, cutting down on alcohol, eating healthier and getting more exercise. It may just take some creative thinking and rearranging of schedules to make it happen, but at 50 your mind and body deserve to be cared for and cherished.
RSS Feed