Tips For Aging Well

   I saved an article from a while back in the Courier-News entitled "The 50-plus Plan For Living Well: Five Steps For Healthy Living," by author Joy Allison. I thought it was enlightening and re-affirmed some of the precepts we've written about before.
   First is the acknowledgement that, over 50, even if you've been working out and eating well, you're not going to look the same. Gray hair develops; you lose follicles on your head and gain it other places; and the skin, no matter how taut the muscles underneath, begins to sag slightly.
   Women have to deal with menopause, which tends to redistribute body fat around the midsection. Menopause also slows the metabolism, which means you need to eat less or exercise more to maintain the same body weight as in your early adulthood.
    Men's metabolism slows as well with the loss of testosterone, and you are much more prone to injury. When I go to road races now, speaking to my peers, it's just a litany of aches, pains, and general complaints. And although the spirit may still be willing, the body may not be up to the hard workouts you used to love/endure.
    Those reading this column are probably pretty conscious about exercise and nutrition. For those who have abused their bodies with alcohol, drugs, over-eating or inactivity through the years, middle-age is an even more challenging time. The "partyers" from high-school always seem to look the most haggard at the reunions.
     Ms. Allison, a Nutritionist in Eatontown, offered these five tips.
EMPLOY THE 80/20 RULE: I tell clients this myself. Have 80% of your calories consist of "fuel;" nutrient rich, natural sources that help your body run healthy and strong. The other 20% is your "cheat" calories of "pleasure foods." But be mindful, those desserts, fast food favorites, and drinks are calorie dense. It's very easy to fill that 20% up quickly! As far as exercise, aim for five out of seven days. If you get six or seven in a week, that's like extra money in the bank!
IMPROVISE: If you're limited from running, try low impact alternatives like swimming or cycling. If exercise classes are your thing, you might have to switch from a high impact class to something like Yoga or Pilates. Find something that you like, and works for your body!
STRENGTH TRAIN: This could mean traditional weight-lifting, a body weight regimen of lunges, squats, pull-ups, and push-ups; resistance band training; medicine ball throws; or moving around logs in your backyard! Resistance training helps prevent age-related muscle atrophy. It also keeps your metabolism revved up, so you don't have to reduce calories to maintain a healthy weight. It keeps the ligaments and tendons more supple and strong, and prevents bone loss. Repeat: strength train!
USE MEDICINE AS A LAST RESORT; Medicine saves and prolongs lives, and I'm a big believer in it. However, don't rush to it without trying changes in your diet or lifestyle first. Exercise and a balanced, sensible diet can help stave off killer like diabetes and high blood pressure. Prevention is the key.
STAY POSITIVE; I always feel that stress causes most medical problems. It certainly lowers your immune system and effects your sleep, eating, and exercise habits. It definitely is bad for the heart, and I feel, creates the atmosphere for certain cancers to develop. Life certainly has it's challenges, but try not to over-think potential disasters, let the world's events get you down, or create unnecessary stress to others in your own life (which usually boomerangs back to you!). They say life is short, and when your over 50, you begin to understand what that phrase means!