As you get older, it becomes more challenging to keep the pounds down and keep your health in check. While your diet and exercise habits may not have changed, your body has.
Every few years, your diet may need tweaking as your metabolism slows and your body processes fat and nutrients differently that it did before. If you're struggling with weight management or just want to stay healthy, here are some adjustments you can make that might help keep your system in check.
1. Red Superfoods
Consisting of mostly berries, red superfoods are high in antioxidants and polyphenols. Antioxidants help keep the immune system strong while polyphenols can help lower blood pressure and build bone density. Keeping berries around and remembering to eat them is no easy task in itself, but there are supplements such as red superfood powder that can provide an equivalent replacement.
The power of water cannot be underestimated. Being that your body is mostly comprised of water, not having enough can make you feel sluggish and unenthusiastic. As you get older, your body starts to lose its ability to conserve water so if you drink the same amount that you did 10 years ago, you may not be drinking enough.
Water is the key to many issues you may be facing. Not only keeps the fatigue away, but it's good for your digestive system, reducing your risk for constipation. It's also essential for burning fat, as it helps to metabolize stored carbohydrates and wash them from your system.
Fiber is another additive your diet needs to keep your digestive system in optimal health. Other benefits of fiber include lower blood pressure, contribute to heart health and lower your risk of developing diabetes.
Foods with high fiber content should be a regular part of your diet. These foods include nuts, breads, beans, dark vegetables and fruits such as apples, bananas, oranges and strawberries.
Here's a delicious Vegan Lemon Roasted Brussels Sprouts Recipe that you may love - it's loaded with fiber and goodness!
4. Omega-3 Fatty Acids
Fatty acids help keep inflammation down, which can be an issue as you get older if you have rheumatoid arthritis or heart disease. Inflammation is a key player in weight gain since it can be debilitating. There is also evidence fatty acid can reduce your risk of developing Alzheimer's disease. Fatty acids are commonly found in fish, soybeans and canola oil.
An added bonus of fish is it supplies a significant amount of iodine which is a commonly neglected area of diet among a number of people. Iodine is a vital part of your diet as it is necessary for proper thyroid function.
5. Vitamin D
Vitamin D is necessary for good bone health and the prevention of osteoporosis. Milk is the most common source of vitamin D, but it can also be found in some cereals, juices, fish and eggs. While eggs are great because they're high in Vitamin D, they have also shown to promote weight loss in studies. This is because they're filling and can suppress the appetite later in the day.
Potatoes are full of nutrients, making them the perfect meal for weight loss and your health. They provide potassium which helps control blood pressure and they're filling, which helps reduce appetite. The best way to prepare potatoes is to boil them and then let them cool. As they cool they form a resistant-starch that is harder for your body to absorb the calories, but like fiber, aids in digestion.
Exercise not only keeps your body in shape, it also helps increase brain function. As you exercise, your heart rate increases which pumps more oxygen to your brain. It stimulates the growth of new connections between cells and is also a proven stress-reducer. Like water, you simply can't say enough good things about exercise. Try to incorporate at least 20 minutes of heart-pumping action into your routine each day.
There are many things you can do to ward off illness and promote fat loss by simply paying attention to your diet and exercise. Feeling better about yourself will make the little bit of work it takes worth it.