There is a process in life is inevitable and aging. What happens and why it depresses us? Usually metabolism slows, muscles become less flexible, the skin loses elasticity, wrinkles appear, gain weight … It’s all part of the natural aging process.
It is important to understand what happens in a woman’s body with advancing age, this in order to do something about it.
There are 4 factors that are essential for well-functioning metabolism: nutrition, exercise, hydration and sleep.
- Skin and Hair
As the hair follicles are altered, the hair loses its color, turns gray and becomes more porous. This change is unique to each person and depends largely on heredity.
As the skin loses its elasticity and becomes thin, deep wrinkles appear. The facial muscles lose flexibility causing the cheeks, jaw, upper lip and eyelids fall.
Nutrients in the diet: vitamin E and vitamin C, which are antioxidants and Omega 3 and 6.
- Musculoskeletal System
With age, muscles lose strength and flexibility. At about age 35, bones reach their maximum mass, then you begin to dissolve. Muscle loss and wear cause bone strength is lost. Besides the loss of muscle is what makes the metabolism may be slower.
Nutrients in the diet: lean protein like chicken, beef, fish, shellfish, legumes, eggs, cheese.
The metabolism decreases as age increases, which causes weight gain. Physiologically metabolism slows down after 30 years. Basically the entire body slows down. You may suffer more fatigue, tiredness, loss of muscle mass, among others.
Also at this age women usually have babies, and then back in shape costs more because they lose muscle in pregnancy. By losing muscle, fat increases more easily. After each pregnancy gets more difficult to regain the weight within 30, and the excuse are babies breast we must be active and with much more reason to do more exercise and involve babies.
If you continue to eat the same amount of calories as you did earlier in life, you will gain weight. Overweight and obesity increase the risk of hypertension, diabetes, heart problems, high cholesterol, etc.
There is a natural decrease in the body’s ability to use blood sugar as age increases, and the ratio of good cholesterol (HDL) to bad (LDL) changes.
What to do about it?
- Cardiovascular exercise combined with strength training will increase your metabolic rate and increase muscle mass, which in turn, helps control weight and move more easily. Muscle burns more calories so your metabolism speeds up.
- You can take a walk either has to get off one stop earlier to get to work, park the car further from the entrance to the mall, or going for a walk with the car and the baby.
- Keep in mind that increasing the exercise you have to increase the consumption of protein, because the muscle power known as glycogen is spent more.
- Twice a week must include at least resistance exercise to strengthen muscles and preferably gain muscle mass.
- Choose healthy foods – Be aware of what you eat. Make 5 meals a day and include more fruits, vegetables, lean proteins, seeds and whole grains, low-fat dairy and vegetable fats.
- Reduce portion sizes, especially refined carbohydrates such as white rice, white bread, cookies, cakes, etc.
- Low-fat cooking and avoid fast food and fried foods.
- Include protein at every meal. Never eat carbohydrates alone. I.e. whether to eat toast, add cheese or peanut butter.
- Drink plenty of water, six to eight glasses a day. Water is necessary for metabolism to work well. It is also necessary for cell reproduction of the skin, bones, muscles, kidney function and heart health.
- Get enough sleep – Sleep is important for the general welfare. Poor sleep disrupts hormones and insulin cause weight gain and whet the appetite.
- Make gradual changes until they become a habit.