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About the Author. In Print:. Hold That Thought! The Method of Levels. View Author Profile. More Posts. Finding Normal Part 3: Let's start at the very beginning. Continue Reading. Most Popular. An Essential Ingredient for True Intimacy. Top Posts August 4 - However, that doesn't mean to say you're beyond hope. Aim to rotate your hips, shoulders, knees and ankles, and open up the spine.
Simple exercises like squats, lunges, planks, cat stretches are all an excellent idea. I've seen so many people incorporate it into their daily routine and become lean in just a few months. What does it mean? Technically, you're aiming to train at a specific heart rate — somewhere around the beats per minute band, which is the area where your body burns fat for energy.
Not only will these activities burn fat, but they'll also lower your cortisol levels, helping you deal with the dollop of stress you wade through every day. You're not so robust in your 40s, however, so you need to adapt your mindset, otherwise you run the risk of developing a chronic injury that you won't be able to shape over the following years and decades. L isten to your body, never exercise through an injury, and if you're tired, rest.
What you put in your body becomes all the more importance come mid-life. Healthiness now isn't as simple as looking in the mirror and looking at the scales: you can be an outwardly fit, slim person and still harbour gremlins inside that will take their toll later in life. Fortunately, it's not to late to correct years of over indulging on fast food and quick snacks. Did you know that almost any ailment is at least slightly alleviated by a high water consumption?
This is because a hydrated body is our optimal and natural state of health, helping to flush toxins, reduce inflammation, lubricate joints, support your metabolism and improve energy, digestion and mental performance. Often you'll get a noticeable increase in health and vitality just from upping your water intake alone. Don't like the taste? Get over it! Water is your life source. W e could get really complex on this one, go into all the various diets out there and calorie counting apps and fasting theories. But it only serves to put a lot of people off — and to an extent, it's all just noise anyway.
That should ensure you have enough energy for the demands of the day, take in all the building blocks for muscular repair after exercise, and supply the fats needed for optimal hair, hormone and skin health.
How to Motivate Yourself to Do Things You Don’t Want to Do
Of course, everyone is a bit different, and you can play around with that formula to fit your needs. But it's a good starting block for a diet that will keep you fighting into later life.
S eems trite, but it's true. The antioxidants alone will play a huge role in how well you age, as they help to battle damage from free radicals and oxidative stress. An increased intake will fortify your immune system, making you more resilient to illness and disease.
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.