Healthy Tips When You Are Running Strong at 40
By Sandy Schroeder
You may be a walker, jogger or runner, but as you turn the corner and face 40, your body may be giving you some new signals. If you are paying attention, experts say you have a much better chance of staying on track. They recommend watching for muscle loss, weight gain and reduction of bone mass, which can increase chances of fractures. Care2.com suggests these healthy steps.
Build muscle – As we age the body loses muscle mass. Make strength training a key part of your fitness routine with mat workouts at home or gym sessions after work. Yoga works, too.
Maintain your bones – Keep your bones strong with healthy calcium choices like broccoli, cheese, milk, kale, yogurt and sardines. Aim for an intake of 1,000 to 1,200 mg of calcium per day, and get outside to get your share of Vitamin D.
Stretch daily – Escape morning stiffness with a short stretching session every morning to loosen muscles and maintain range of motion.
Ace your antioxidants – Choose the foods that fight inflammation, and protect cells from aging. Fruits, veggies and herbs work with choices like blueberries, artichokes, cranberries and kidney beans. Dark chocolate and pecans work, too.
Add fiber – Make sure you get 25 grams of fiber daily to lower cholesterol, improve digestion, and stabilize blood sugar levels. Brussels sprouts, broccoli, black beans and split peas are excellent choices.
Don’t smoke – Even occasional smoking greatly increases the risk of cancer, stroke, heart disease and dementia. Smoking also opens the door to serious eye diseases such as macular degeneration.
Add potassium – Lower the risk of high blood pressure and heart disease while you increase bone and muscle strength with potassium-rich foods such as avocadoes, spinach, tomatoes, potatoes, bananas and apricots.
Plug in some B12 – As we age, Vitamin B12 absorption slows down. To keep the blood, skin and hair healthy you may want to talk to your doctor about supplements as you continue getting B12 in eggs, fish, poultry and dairy.
Keep moving – Maintaining fitness will keep you trim and your heart healthy. If it works for you, consider logging in 30 minutes a day walking morning, noon and evening.
Keep checkups current – Run the numbers to check weight, blood pressure, sugar and cholesterol levels, and do regular screenings; it gives your body the best edge for long-term health.
If you are running strong at 40, you already have a good idea how to stay healthy. If not, make any adjustments needed to enjoy the run toward better health.
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.in Roseville, Minn.