M icronutrients sounds like a complicated word, but realistically they're already a natural part of your diet, present in all well, most of the foods you eat. However, as the body depends heavily on micronutrients like calcium, vitamin B12, magnesium, potassium and omega 3s, it's worth checking that you're not suffering from a deficiency. Never heard of it? You're not alone.
But a deficiency in this trace mineral, although rare, has been linked to impaired immune function, recurrent miscarriages, hypothyroidism, extreme fatigue, and low testosterone in men. Remember when I said we could get more complicated about diet in point seven? Well, this is one of those examples — and I promise it's more than just needless noise! F odmap foods are certain types of carbohydrates that cause a significant amount of abdominal distress for many people.
Over 4 million people in the UK regularly suffer with IBS, and your chances of being affected increase as you get older. Reducing your instances of Fodmap foods and finding alternatives should help to alleviate abdominal bloating and indigestion. Inflammatory foods are foods that in many people create a swelling in the stomach.
The body treats this inflammation as an immune response, expending energy to counteract it and lowering your immune function. Inflammatory foods that should be minimised include:. For example, as you get older, your liver might struggle to clean your blood of alcohol with the same efficiency of its more youthful days. S o, don't stop drinking, but do drink with careful moderation. This is normal — those joints have been in use for a while now — and not something to freak out about in itself.
However, heavy training, especially hard endurance work like running, can exacerbate things, so it's an idea to focus instead on shorter, sharper training sessions. In terms of nutrition, consider a couple of useful supplements — glucosamine and collagen — which can both work to slow and even reverse joint degeneration. On thing you'll notice as the years roll on on is that your stomach is a little less versatile than it used to be.
We're only at the very early stages of understanding the implications of maintaining a healthy gut microbiome, but studies have already linked the billions of gut bacteria that live inside us all to issues as far reaching as obesity, diabetes and depression. H ere are some simple tips you can apply at any age to improve your gut health pretty easily:. Slowly, we're coming around to the fact that mental wellbeing is just as important as physical fitness in terms of our overall health.
Remember that no training plan or diet is going to be completely effective if you are in a bad place mentally and emotionally. H ere are some easy rules to live by for a healthy mind Just five minutes of sitting or lying while trying to calm your mind will help. Your stress levels will drop, your brain will breathe, you'll come out the other end more robust and ready to deal with challenges.
We are social creatures and whether extroverted or introverted, investing time and effort into our close social ties is crucial to our ongoing mental health. Of course, it's easy to let old friends slide as you hit mid life, with the time pressures of family and work at the fore. But there's good evidence that our social ties are among the biggest determinant of our long term health.
In fact, earlier this year a Harvard study found that the quality of our close relationships, be they community, social or romantic were often a greater predictor of our health in our older years than certain genetic and lifestyle factors that would commonly be thought of as the greatest predictors of health.
T he study also found that social support helped protect both body and brain, helping to offset cognitive decline. Finally, having a goal to work towards can do you the word of good. Why not start now by picking just one point from the above and trying to work it into your life?
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Future proof your body: 17 things you need to do now to be healthy in later life
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You will lose between eight to 10 kg of weight, and gain 1. We got Chaurasia to design a day workout that he says can transform the way your body looks by up to 40 per cent.
2. Want to build muscle and gain strength? You must progressively overload your muscles.
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