The name of the game as we get older is to continue being able to do all the things we love to do without pain or injury.
Personally, I’m turning 55 this year and look better than in my 40’s, and actually as fit as I need to be, and feel overall good. Do I have aches and pains? For sure. Do I address them with therapies as needed to keep going? Absolutely. Will they slow me down? Not likely.
However, it isn’t always just the orthopedic stuff like the back, shoulders, knees, etc. that can get in the way.
There are some key biomarkers that tend to either flare-up that we need to be aware of to continue with longevity and good health.
Here are a few to consider and how to combat them:
1 -Oxidative Stress: This is a fancy term but we all get this from being outside in the elements, eating less healthy foods, alcohol, stress, etc. which can accelerate the aging process.
What To Do: Eat plenty of fruits and vegetables (antioxidants), and incorporate proper rest and recovery days so you’re not overdoing it with your training. And of course, drink plenty of water (64oz or more)
2 -Blood Glucose: Proper blood sugar regulation is imperative for overall health and longevity. A poor diet, stress, and lack of sleep can impair the body’s ability to regulate glucose levels and can lead to diabetes and other diseases.
What To Do: Eat balanced meals and snacks throughout the day, especially blueberries (loaded with flavonoids, which have been linked to better brain health with aging). Also, combining your berries with a protein source like meat or cheese can help keep blood sugar levels in check. Don’t skip meals or snacks. This throws off your blood sugars.
3 -Vitamin D: Vitamin D is a fat-soluble vitamin that promotes healthy aging by promoting calcium absorption (bone health) and also helps regulate the nervous and immune systems. Vitamin D deficiency can leave us more susceptible to stress fractures and can cause poor sleep. Especially now with the heightened germs, Vitamin D is imperative to good health (click here to get some)
What To Do: Eat plenty of foods rich in vitamin D, such as salmon, egg yolks, fortified dairy products, swordfish, and cheese. I personally recommend supplementing with Vitamin D, especially in the winter months when we’re getting less exposure to the sun.
Cortisol: This is your body’s stress hormone, and it can become elevated from unhealthy stress management, inadequate sleep, overtraining, and lack of recovery.
What To Do: Sleep at least 7 hours per night, engage in healthy stress-relieving practices (like yoga or meditation), and incorporate adequate rest and active recovery days into your training routine.
Magnesium: This mineral assists with healthy blood pressure and blood sugar levels, boosts the immune system, and assists with muscle contractions (think weight training). Adequate magnesium levels contribute to improved sleep quality, mood, and recovery from strenuous activities, and levels decrease as we age.
What To Do: Eat plenty of magnesium-rich foods, such as salmon, pumpkin seeds, and beans.
You see, it isn’t just achy joints that can set us back in our pursuit of health and fitness as we age.
Being in control of Stress, diet and sleep play a critical role in our overall health and longevity.
