Are you finding your clothes are getting tighter even though you haven’t changed your eating habits?
Each decade can bring new challenges to maintaining a healthy weight and losing weight appears harder to achieve.
Our bodies and our minds become resistent to change , and busy lives sometimes put our health and well-being on the back burner.
Being really overweight can have an impact on our health and is linked to major diseases such as heart disease, diabetes, and cancers , so it’s smart to keep within your weight that is in a normal body range.
Making an effort to live more healthily can boost your overall happiness, health and well-being as well as strengthen your immune system.
“Eating foods that are strong in antioxidants is directly proportional to how long you live” (Dr Richard Cutler, Director of Anti-aging Research NIH ( National Insitute of Health Washington DC)
As we get older, our muscle mass decreases, which works to slow down our metabolism. If you have less muscle, you burn fewere calories. Other factors are lack of sleep , as 3 days loss of sleep can reduce our immune system by 50% and we feel more fatigued, and less inclined to maintain a healthy exercise regime.
By choosing to make an effort to eat and live more healthily , it can boost your overall well- being mentally and physically to create a healthier , happier you.
30’s Action Plan
Focus on eating a variety of foods from all the food groups , proteins, complex carbohydrates, and good fats. As temtping as it is to elimate food groups, it only provides a short term gain, and can make it more difficult to obtain all the nutrients vital for good health as we age.
Use your time wisely –
Plan healthy meals to bulk cook for those crazy work schedules, that work for everyone to eat together, and that will inspire your children to eat heathily too.
Aim for 50% of your main meal to contain vegetables.
Plan an exercise regime that includes cardio, and stretching exercise that fit in to your day, that you enjoy .
Get 7/8 hours sleep a day, to maintain a healthy immune system and good energy levels.
“Failure to Plan , is Planning to Fail”
If this feels a huge challenge to create a healthier lifestyle , we can provide some guidance to create positive changes, https://ame4change.co.uk/contact-us/
40’s Action Plan
For women in particular , your 40’s can experience fluctuations in hormones and a decrease in estrogen , which could add extra pounds around your belly. A study in Exercise and Sports Sciences Review found that low estrogen was associated with weight gain and metabloci dysfunction which can out you at risk for conditions such as Type 2 diabetes and heart disease as well as other health issues. We are also more likely to develop food sensitivity or intolerances which can cause bloating, and IBS type symptoms https://ame4change.co.uk/food-intolerance-and-food-allergies/
As well as the above plan that you can incorporate from your 30’s
It would be worth getting your hormones check ( we can arrange this for you) , manage your stress levels and limit processed and high -sugar foods to rebalance hormones.
Slow down your eating process and switch off the phone and television, eat at the table – we eat 25% more by sitting and watching TV. Mindfully pay attention to what you are eating.
Drink 2 litres of water a day, and avoid sugary drinks, and alcohol as these are empty calories.
Your stress levels can have an impact on your metabolism and if you need assistance https://ame4change.co.uk/contact-us/
Your 5o’s + Action Plan
78% of adults age 55 + have at least one long term physical issue according to the Centre for Disease Control and Prevention.
Many chronic conditions such as diabetes , Blood Pressure, can interfere with weight maangement , as well as the medications that are supplied to control them.
Adopting healthier habits earlier on can lower the risk of developing a chronic condition, and help you manage an existing one. It is never too late to commence a healthier lifestyle . A combination of a sedentary lifestyle, stress through separation , and job losses or more likely to happen at this age and can sometimes propel you to eat more and do less.
By modifyng behaviours and taking action , you can improve your longevity of health , strengthen your muscles, and the body needs more nutrients as we get older to maintain a healthy lifestyle.
The body likes variety of foods that are full of colour, antioxidants, and it may be worth considering taking probiotics that will improve your microbiome .
As we get older , it can become more difficult to sleep, particularly if we have become accustomed to watching Television just before retiring to the bedroom. 1 hour before you go to sleep, switch off all technology, and make your bedroom condusive for a good nights sleep. Avoid large meals 2/3 hours before going to bed.
Low impact strength training exercises help to build muscle mass and improve joint stability, and assist with bone density to hoepfully avoid osteoporosis. Find a fitness regime that you enjoy and suits you, Hiking, Tai Chi, Yoga, Low impact exercises, dance classes ( excellent for both body and cognitive wellbeing).
If you need assistance to get motivation , de-stress, create new behavioural challenges , and assistance with a healthy nutritonal plan , please contact us on https://ame4change.co.uk/contact-us/
Working together as a collective, we can age gradually into our vintage years and have a healthier and a happier life.