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Exercise is the antidote to aging |
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| Inactivity accelerates our aging. Consumers spend millions of dollars finding ways to prevent aging but forget the power of simple things such as exercise and dietary modification. Rather than spend your way out of aging, pump iron instead, and within two months you can increase your strength by forty per cent. That's two months' work to reverse twenty years of loss. Don't forget the increased metabolic boost, better sleep, increased energy, and reduced risk of injury to name a few of the exercise-induced benefits. As we age, less oxygen reaches our working muscles. As a result, we lose muscle function and aren't able to live independently. Do your part. If you've ever reflected on how you've chosen to live the remainder of your life, now is the time to make some changes. Here are a few tips to nudge you in the right direction. 1) Take your heart for a walk. The Nurses Health Study of 120,000 women has proven that lifestyle can decrease the risk of heart disease by as much as a whopping eighty per cent. If stress has been taking its toll on you, some preliminary research is showing that there is a correlation between improved aerobic fitness and our ability to handle stress. 2) Decrease your waistline. A measurement greater than forty inches in men and thirty-five inches in women puts you at significant risk for high blood pressure, heart attack, and type 2 diabetes. 3) Be salt smart: Check your food labels and the portions being quoted; they're often made smaller to minimize the sodium content. A day's upper intake of sodium is 2,300 milligrams. 3) Are you working on a twelve pack or a six pack? Reduce your alcohol intake. Alcohol is the second highest source of calories at seven per gram. 4) Grow some muscles. Muscles keep our metabolism elevated and help us to burn our calories. Losing muscle makes you better at storing fat, not burning it. 5) Where's the calcium? If there's insufficient calcium coming from your dietary habits, your body will take it from your bones. Health Canada recommends 1,000 milligrams for adults aged nineteen to forty-nine years and 1,000 to 1,500 milligrams for those over forty-nine years of age. 6) Don't forget vitamin D. As we age, our bodies are less efficient at making vitamin D. Vitamin D has also been getting extra press for it's cancer-fighting ability. According to the American Journal of Clinical Nutrition, there's a correlation between vitamin D and a decreased risk of cancer. Health Canada recommends 200 International Units (IU) for nineteen- to fifty-year-olds, 400 IU for fifty-one- to seventy-year-old adults, and 600 IU for older adults. The Canadian Cancer Society has also weighed in and provides a range beginning at 1,000 IU, with 2,000 IU being an upper limit they consider to be safe. Egg yolks, fish such as salmon or sardines, and fortified dairy products are some sources of the sunshine vitamin. |
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