Fitness Over 40: Tailored Tips to Keep You Healthy and Strong

Staying fit and healthy after 40 can be a rewarding journey with the right approach. Here are some tailored tips to help you maintain your health and strength as you age:

1. Prioritize Strength Training

   - Engage in strength training at least 2-3 times per week. Focus on major muscle groups to maintain muscle mass and improve metabolism.
   - Consider using resistance bands, free weights, or bodyweight exercises.

2. Incorporate Aerobic Activities

   - Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming.

   - Include a mix of steady-state cardio and high-intensity interval training (HIIT) for variety and effectiveness.

3. Focus on Flexibility and Balance

   - Practice stretching exercises to enhance flexibility and range of motion. Yoga or Pilates can be beneficial.

   - Include balance exercises, such as tai chi or simple standing leg lifts, to reduce the risk of falls.

4. Maintain a Healthy Diet

   - Emphasize a balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins.

   - Stay hydrated and limit added sugars, salt, and processed foods.

5. Listen to Your Body

   - Pay attention to how your body feels during and after workouts. Modify exercises as needed to prevent injuries.

   - Allow adequate time for recovery to avoid overtraining.

6. Get Regular Health Check-Ups

   - Schedule routine health screenings to monitor your heart health, bone density, and other important factors.

   - Discuss any concerns with your healthcare provider and seek personalized advice.

7. Stay Social and Find Support

   - Engage in group classes or find a workout buddy to help keep you motivated.

   - Consider joining local fitness clubs or online communities focused on fitness for those over 40.

8. Set Realistic Goals

   - Establish achievable fitness goals to track your progress and keep you motivated.

   - Celebrate small victories to maintain enthusiasm for your fitness journey.

9. Manage Stress

   - Incorporate relaxation techniques such as meditation, deep breathing, or mindfulness to handle stress effectively.

   - Ensure you get adequate sleep, as it’s essential for recovery and overall well-being.

10. Stay Educated

   - Keep learning about new fitness approaches, nutrition, and wellness strategies that may benefit your age group.

   - Consider consulting with a fitness trainer or nutritionist for personalized plans.

By focusing on these tips, you can maintain your health and strength, enhancing your quality of life as you age. Remember, consistency is key, and it's never too late to start a fitness journey!

Till next time.

Ten Brain Teasers to Improve Retention

You may already be aware that maintaining physical fitness promotes overall health, but you might be surprised to learn that mental exercise is just as vital to maintaining mental wellness.

Among the best strategies to enhance mental wellness is to learn new things.

The proverb "use it or lose it" holds true for both our mental and physical well-being. We are aware of the need of engaging in regular physical activity, particularly as we age and wish to lower our chance of contracting illnesses and other aging-related conditions. For example, the Mayo Clinic states that strength training can help increase bone density and muscle mass; MedlinePlus states that balance exercises can help prevent falls; and the National Institute on Aging (NIA) states that regular moderate-to-intense exercise can help maintain your range of motion and keep you limber.

Similar to this, physical and cognitive exercise can help your brain's cognitive reserve, which is its capacity to tolerate neurological damage brought on by aging and other circumstances without slowing down or experiencing memory loss. The NIA notes that leading a brain-healthy lifestyle and engaging in regular, focused brain exercises may help increase your brain's cognitive reserve, much as weight training adds lean muscle to your body and helps you retain muscle in your later years. However, more research is required to confirm the effects.

An Integrative Method for Maintaining Mental Health

What kinds of physical activities could be good for your brain then? According to research, maintaining healthy habits and engaging in mental and physical exercise are the best ways to maintain mental acuity.

The Journal of the American Medical Association published a study by its authors in July 2019 that tracked approximately 196,400 individuals aged 60 and above for eight years, during which time they were free of dementia or cognitive impairment. Data on the lifestyle behaviors of the participants, including their current smoking status, frequent physical activity, adherence to a healthy diet, and alcohol intake, were collected. Ultimately, independent of genetic susceptibility to Alzheimer's disease and related dementias, researchers discovered that a healthy lifestyle was linked to a decreased risk of dementia in individuals.

The most common type of dementia, Alzheimer's disease, is considerably less common in persons who engage in various healthy behaviors, according to a different study that was published in Neurology in July 2020. The study followed nearly 2,800 adults for approximately six years, monitoring five healthy lifestyle behaviors: not smoking, regular physical activity, low to moderate alcohol consumption, following a Mediterranean-style diet, and participating in cognitively enhancing activities. It found that individuals who followed at least four of the behaviors had a roughly 60% lower risk of developing Alzheimer's disease.

A balanced diet that is low in fat, low in cholesterol, and high in antioxidants is one way to promote brain health, according to Robert Bender, MD, section chief of the Geriatric and Memory Center at Broadlawns Medical Center in Des Moines, Iowa. Past research highlights that foods strong in antioxidants include nuts, fruits (particularly berries), vegetables, chocolate, and herbs and spices.

Regular exercise can support vascular health in addition to a healthy diet to help protect brain tissue. It is also important to avoid boredom and ruts. Dr. Bender states, "The brain likes to learn new things," and mentions that some studies think dementia is more likely to strike those who pay less attention to their surroundings. He continues, "The brain has a tendency to atrophy when it is passive." Consequently, over time, engaging in sedentary and largely passive activities like spending hours in front of a TV can be harmful to brain function.

The benefits of physical activity can also extend to the brain. The hippocampus, the area of the brain responsible for forming new memories and recalling details, showed increased activity during a single 10-minute session of low-intensity pedaling on a stationary bike, according to a small study published in September 2018 in the Proceedings of the National Academy of Sciences journal.

Additionally, a brief study that was published in the Journal of the International Neuropsychological Society in July 2019 discovered that brain activation was increased by a single moderate-intensity exercise session that was completed right before a cognitive test. On two different days, the researchers assessed the brain activity of twenty-six healthy adults, ages 55 to 85. On one day, participants were asked to identify both famous and nonfamous names after 30 minutes of rest; on another day, participants were asked to spin a stationary bike for 30 minutes before completing the same task. The end result was a marked increase in brain activity following exercise. Researchers concluded from this finding that exercise can alter brain function quickly, adding to the body of research showing physical activity supports the strengthening of brain function as well as recollection.

Ten Mind-Body Activities to Improve Cognitive and Memory

1) Check your memory. 

Make a list of everything that comes to mind, including groceries and activities to accomplish, and commit it to memory. See how many of the objects you can remember an hour or so later. To get the most cerebral stimulation, make the list as difficult as you can. According to a tiny previous study, older persons were able to recall word lists more well when they wrote and organized lists.

2) Turn on the music. 

Take up an instrument or sing in a choir. The aging brain benefits from learning new and complex skills. Although the research on this topic is limited, a previous review in The Gerontologist suggested that musical activities, such as playing an instrument, participating in a choir, or taking piano lessons, showed particular promise for healthy brain aging. 

3) Perform mental math. 

Solve problems without using a computer, pencil, or paper. A short study indicated that answering math problems improved participants' cognitive function, and it was published in Advances in Experimental Medicine and Biology in 2021. Walking concurrently with this workout might increase its difficulty and athletic appeal.

4) Enroll in a culinary program. 

Pick up a new culinary skill. Taste, smell, touch, and sight are among the senses that are used in cooking, and each sense engages a distinct area of the brain. According to the Cleveland Clinic, you will also need to engage cognitive abilities like organizing, multitasking, problem-solving, making a grocery list, and meal planning.

5) Acquire proficiency in a foreign language. 

The brain is stimulated by the hearing and listening that come with learning a new language. Additionally, a meta-analysis published in October 2020 in Psychonomic Bulletin & Review found that bilingualism was linked to a decreased risk of dementia.

6) Make word images. 

Think about other words that start (or end) with the same two letters once you have visualized the spelling of a word in your mind.

7) Sketch a map using your memories. 

Upon arriving home from a trip to a new location, attempt to create a map of the region. Every time you travel somewhere new, perform this practice again. An earlier study on London taxi drivers—who are expected to commit the intricate city layout to memory—found that those who were successful in doing so had improved cognitive function and long-lasting alterations in their brain morphology.

8) Put your taste buds to the test. 

When dining, make an effort to recognize each component of your food, including the more delicate herbs and spices.

9) Develop your eye-hand coordination. 

Take up a new pastime that will help you maintain your hand-eye coordination and fine motor abilities. This could involve racquet sports, tai chi, crocheting, painting, drawing, or playing video games, according to Harvard Health Publishing.

10) Take up a new sport. 

Get moving and perform an athletic exercise. According to a review that was published in December 2019 in Frontiers in Psychology, improving your strength, balance, and aerobic capacity—your body's capacity to use oxygen as energy—can help shield your brain from age-related damage. While Harvard Health Publishing promotes swimming as an exercise that improves brain health, Morley explicitly advocates yoga, golf, or tennis.

"In the coming decade, I predict brain wellness to be right up there with heart health, now that there is proof that living a brain-healthy lifestyle works!" says Bender. "People will soon realize they can take steps to keep their brains healthy, just as they know they can prevent heart disease by taking certain actions."

The Top 9 and Worst Protein Sources

In order to sustain a robust physique and a balanced diet, protein is an essential macronutrient. However, are you eating the right meals to provide the right amount?

Protein can come from different sources. Here, we separate the wheat from the chaff.

Humans would be in terrible shape without protein. Not only does this essential nutrient form muscle mass, but it also plays a crucial role in hormone production, enzyme synthesis, and cell structural support (it is one of the three macronutrients along with fat and carbs), according to StatPearls.

Luckily, most of us have little issue reaching our needs when it comes to protein. An examination of data from 2001 to 2014 revealed that the average daily intake of protein for adults in the US is close to 90 grams. Although this is more than the minimum 50 grams recommended by the Food and Drug Administration (FDA), the authors point out that the FDA's advice is based on a minimal consumption meant to prevent deficiency rather than necessarily maximize physiological function. 

All proteins are not made equally, though. In fact, consuming large amounts of protein from meat high in saturated fat can raise cholesterol levels, which is bad for the heart. Furthermore, the American Heart Association states that consuming too much protein may leave little place for other nutritious foods like fruits and vegetables.

That is why having a well-thought-out diet rich in protein sources might help you feel better overall. However, many people are increasingly curious about which protein sources are superior to others due to the growing popularity of plant-based foods, lean meals, and snacks. Here is a ranking of nine common sources of this macronutrient that builds muscle by nutrition experts.

Top Protein: Greek Yogurt

Greek yogurt is essentially a higher protein variant of conventional yogurt, but you may recognize it as a creamier, thicker version of your favorite tangy dairy dish. According to the Academy of Nutrition and Dietetics, Greek yogurt is created by filtering off extra liquid whey from regular yogurt, which thickens it and doubles its protein content. The USDA states that 8.78 grams of protein per 100 grams of whole, unsweetened Greek yogurt are more than the 3.82 grams per 100 grams of conventional plain whole yogurt. According to the USDA, another thick, strained yogurt that is similar in protein to Greek yogurt is Icelandic yogurt (Skyr).

According to one study that examined the effects of eating Greek yogurt together with resistance exercise, this creamy source of protein not only helps to build muscle mass but also has a host of other health advantages. Furthermore, according to Johns Hopkins Medicine, nutrients like calcium and vitamin D are essential for maintaining a strong immune system, regulating blood flow, and supporting muscle and nerve function, among other aspects of general health. However, before making a purchase, it is crucial to check the nutrition label, advises Los Angeles-based registered dietitian Lauren Hubert. "You may easily believe that the yogurt you are purchasing is high in protein, but in reality, it contains a lot of sugar," the expert states. According to Hubert, going with plain Greek or Icelandic-style yogurt is the best choice. Add some chopped fruit, cinnamon, honey, or maple syrup, or sweeten to taste.

Worst Protein: Plant-Based Yogurt

Plant-based yogurts may not always be an excellent source of protein, even though Greek yogurt is. "The majority of plant-based yogurts do not have a lot of protein," says Essex County, New Jersey-based Alyssa Smolen, MS, RD. "It is better to stick to dairy yogurt, ideally Greek yogurt, if you are trying to have yogurt to complete your protein demands." For instance, the USDA reports that Kite Hill's plain almond milk yogurt has just 3.33 grams of protein per 100 grams and also adds thickening gums and starches. According to the USDA, coconut yogurt has even less protein—just 0.31 grams per 100 grams.

Best Protein: Eggs

Eggs are a great option for a quick protein boost. In Hamden, Connecticut, David Katz, MD, MPH, a specialist in internal, preventative, and lifestyle medicine, claims that eggs offer an easy and adaptable source of healthy nutrients. According to the USDA, they offer a significant high-quality protein value for the money, weighing 6 grams for each giant chicken egg. In comparison to protein from dairy, meat, and plants, a recent study found that the protein from eggs is the most easily digested protein in meals. This means that the amino acids in eggs are more readily available for the body to use. Eggs have also been demonstrated to boost immunity, control blood pressure, and reduce hunger, all of which can help with weight management.

Hubert explains, "I eat eggs every single day. I am a nutritionist." Do not eliminate the yolks, she advises. According to her, "the yolk contains so many high-quality vitamins and minerals." For example, the research above indicates that the yolk contains approximately 40% of its protein. Another study found that the yolk also contains vitamins A, D, E, K, and B12.

Worst Protein: Red Meat

Red meat has significant drawbacks even though it has some of the greatest protein content of any food—29 grams in 100 grams of lean top sirloin, for example, according to the USDA. According to Dr. Katz, red meat is a triple negative because of its consequences on human health, the environment, and the possibility of animal abuse. Increased consumption of red meat, even unprocessed varieties, has been associated with an increased risk of heart disease and type 2 diabetes, as per the findings of two different studies. Katz came to the conclusion that "little [red meat] is preferable."

Best Protein: Beans

According to Katz, beans receive a higher grade than meat does. Based on previous studies, they have a low saturated fat content, high fiber and protein content, minimal environmental impact, and will not break the bank when it comes to groceries. Particularly canned or dry beans are a wise choice: The USDA states that a half-cup portion has 9 grams of protein and fiber per 100 grams.

Worst Protein: Hot Dogs

This is not surprising: Among protein options, hot dogs do not rank very high. Several of the same health hazards associated with red meats also apply to processed meats. A meta-analysis has actually shown that eating red and processed meats is linked to a considerably increased risk of colorectal cancer. A systematic review and meta-analysis also indicates that consuming processed meats, such as hot dogs, raises the risk of ischemic heart disease by 18%.

It has to do with their level of preparation. "A lot of fat and sodium are added to meats during processing, such as processed meats like sausages and hotdogs, which will be less nourishing," explains Hubert. As per the USDA, a standard hot dog has 6.5 g of saturated fat and 472 mg of sodium. This amounts to 20 and 32 percent of the recommended value for saturated fat and salt, respectively, in a single day.

Best Protein: Wild Salmon

You do not have to eat animal products to obtain high-quality protein—the kind that gives your body all the critical amino acids it needs. If you do, Katz suggests trying wild salmon. Why lose control? The USDA states that wild-caught salmon will yield somewhat more protein—25.4 grams per 100 grams—than farmed salmon, which has 22.1 grams per 100 grams. (The Washington State Department of Health explains that this is because farmed salmon have a diet higher in fat, which makes the fish fatter and lower in protein.) Wild salmon does, however, also contain a lot of heart-healthy omega-3 fats.

Worst Protein: Hard Salami

Hard salami, like hot dogs, is a problematic protein due to its high processing level, fat content, and sodium load. According to the USDA, 100 grams of hard pork salami has an amazing 22.6 grams of protein, but it also has 407 calories, 13.4 grams of saturated fat, and 2,260 mg of salt. Once more, having too much of these nutrients may raise your chance of developing heart disease. Limit your intake to one ounce and indulge in hard salami only on special occasions if you are truly wanting it on a charcuterie board or sandwich. To give you an idea, depending on how thinly you cut them, one ounce is approximately three to six slices.

Best Protein: Lentils

Do you want a plant-based protein that will satisfy your hunger? Lentils are a great place to start. Their high fiber and high protein combination can be a pleasant addition to stews, curries, and other dishes. As per the USDA, there are 7.9 grams of fiber and 9 grams of protein in 100 grams of cooked lentils. These little legumes are available in five colors: brown, green, red, black, or yellow. They are all extremely nutritious.

Lentils are among the healthiest foods available in general. According to Amidor, "one of the few foods to be classified as both a vegetable and a protein by the USDA is pulses like lentils since they are so healthy."

Summary

Protein is not just for bodybuilders or professional athletes. Every vital process in the human body is powered by this macronutrient. It is advisable to steer clear of more processed foods like plant-based yogurts, hot dogs, and salami and to rely more on minimally processed foods like beans, wild salmon, lentils, and eggs when choosing your protein consumption. Seek advice from a certified dietician who can tailor advice to your individual needs if you are worried about your intake of protein or where it comes from.

Note:

A good quality protein supplement should provide a high concentration of protein, a complete amino acid profile, minimal additives, easy digestibility, third-party testing and certification, transparent labeling, and an enjoyable taste and texture. By choosing a protein supplement that meets these criteria, you can support your fitness goals and overall health effectively.

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