Are you entering middle age? The article below suggests 6 steps to lead a healthy life as you enter your forties.
Middle age or middle adulthood is usually considered to be a phase characterized by stability of life. After the incessant struggles and upheavals, trials and tribulations of the previous phases of life (adolescence and young adulthood), one settles down with a certainty and wisdom. Adults at this stage form a support system for the younger generation. Status symbols or glam factors hardly matter. But their body systems do matter as the body takes a 'U' turn -
• The body no longer adjusts to binging. Huge calories are not easily digested.
• Caffeinated and alcoholic drinks do not act as boosters anymore.
• Staying awake for most part of the night to meet official deadlines make you sick and listless.
• Pains and aches become a constant pattern of life.
• Unable to catch the train or bus in the last minute.
• Onset of life style diseases.
True enough the body starts revolting against you. You can no longer do what you want but instead listen to your inner-self. Fretting or complaining doesn't offer solutions; make your health your friend. Priorities at this stage change from being a social animal to a self-centric animal. That doesn't mean that all activities are given up. An adult just needs to be more cautious and health-conscious. These 6 steps can make adulthood a zest-filled age.
Step #1
Are you watching what you eat?
• Make healthy food choices as the digestive capacity takes a dip.
• Junk food, spicy and high fat food need to be avoided or reduced considerably.
• A judicious inclusion of fresh seasonal fruits and veggies improves essential nutrients and fiber in the diet.
• Substitute white, refined cereal grains with brown multigrains.
• Steamed vegetables are better options than fried ones.
• Follow a low salt and low sugar diet.
• Healthy snacks like high fiber biscuits or protein rich snacks are ideal replacements of fast foods or foods containing saturated and trans-fats.
• Eat unsalted fresh or raw nuts.
• Readymade, canned or processed foods contain high quantity of fat, sodium or sugar. Home cooked food is the best.
Step #2
Are you sufficiently hydrated?
• Water is ubiquitous. Drink 8 - 10 glasses of water a day as it helps detoxify the system.
• Make soups and fruit juices a part of your daily diet.
• Intake of coffee and tea must be minimized or avoided completely.
• If possible stay away from alcoholic beverages or colas.
• Buttermilk and tender coconut water are the best drinks that are not only refreshing but also
nourishing.
Step #3
Are suffering from sleeplessness?
• Identify the reasons of sleeplessness and rectify immediately before it becomes a chronic disorder.
• Eat a light dinner at least two hours before bedtime.
• Quality sleep is essential for better efficiency and performance.
• The number of hours of sleep varies from 6 to 8 hours which is again based on individual body composition or requirements.
• Foods containing substantial amounts of spice, sugar or fat and caffeinated or alcoholic beverages spike the metabolism and activate the brain, thereby hindering sleep.
• Indulge in activities like reading a book or listening to music before bedtime as they are quite relaxing.
• The best home remedy is warm milk with a teaspoon of honey as milk acts like a sedative.
Step #4
Are you following a routine schedule?
• Prepare a suitable food-sleep-work schedule.
• Strictly follow it as these patterns are interconnected and disruption in one activity affects the others automatically.
• Make the necessary amendments to the patterns depending upon the need and stick to it.
Step #5
How often are you exercising?
• At this stage 30 to 40 minutes of exercise, at least 5 times a week is a prerequisite.
• Walking or any moderate physical activity strengthens the body as well as wards of illnesses.
• A 10-minute session of pranayama (breathing exercises) or meditation de-stresses the system.
• Regular yoga asanas activate both the body and mind.
Step #6
When is your next medical check-up?
• Adulthood brings with it marked changes in the body - digestive, cardiac, hormonal, muscular or neurological, which are responsible for the onset of lifestyle diseases.
• Get an annual medical check-up done to rule-out or reduce the impact of such disorders.
• Early diagnosis and treatment of degenerative diseases is better than suffering at a later stage.
Always remember that successful coping with bodily changes in adulthood paves way for a better adjustment in old age.
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