According to the Oxford English Dictionary middle age is between 45 and 65 ‘The period between early adulthood and old age’. Not the most inspiring lifestage to look forward to!!
Personally I prefer Annabel Rivkin and Emilie McMeekan’s concept of ‘The Midult’ - www.themidult.com . Midulthood is a thing. Maybe it’s a movement. Much more exciting in our opinion!! When you also think of all the current ‘Midulters’ or ‘Middle Agers’; Claudia Winkelman, Fearne Cotton, Ant & Dec, James Corden, David Mitchell, Ellen De Generes. It makes you realise that ‘ageing’ doesn’t have to be boring.
At Wassen we celebrate ‘Youthful Ageing’. It’s important to realise that the body does change over time and each lifestage may require a different diet.
At this time of life you may experience the first niggly and unexplained aches or pains. Or may complain of low energy, or just feel too busy managing children, elderly parents and pleasing your boss all at the same time!!. Here are some top tips to help you age youthfully:
Keep Moving - Use it or Lose it!!
Physical activity may decline as we move into middle age. However keeping active is proven to help bone density throughout a woman’s life.
Ensuring you have sufficient calcium and vitamin D in your diet by eating oily fish such as tuna, mackerel, sardines, eggs, milk and yogurt will help support strong, healthy bones in conjunction with weight bearing exercise such as jogging, weights or circuit training twice a week. Try and carve out 30 minutes of your day three times a week. Your bones will thank you for it.
Help to prevent middle age spread. With changes in hormonal levels it can be easy to lay down fat around the middle for both men and women during middle age. Ensuring you keep physically active and eat a diet rich in B6 and magnesium may help support fluctuating hormone levels. Great food sources of B6 include: Salmon, chicken, tofu, bananas, sweet potatoes. Combined with wholegrains, leafy greens, legumes which are rich in magnesium are healthy food choices that are kind on your waistline.
Eating the right foods for a healthy middle age.
As we age the ability of our body to produce certain beneficial enzymes or co factors to help our body processes may also start to decline. Coenzyme Q10 or CoQ10 is produced in the body, but levels decrease with age.The level of CoQ10 is the highest in organs with high rates of metabolism such as the heart, kidney, and liver, where it functions as support for the transfer of energy. These types of food may have fallen out of fashion but are incredibly nutritious. If you’re a little hesitant CoQ10 can be found in oranges, broccoli, cauliflower, sardines, spinach and lentils. Try some of the recipes here.
Eating a diet rich in essential fatty acids such as DHA and EPA, helps support brain function. As we age we all need to look after our most important organ. Many struggle to eat oily fish such as sardines, tuna, herring, trout but there are many ways to cook it and it’s the easiest fast food. Check out some fish recipes here. Other sources of DHA and EPA include : Flax oil or seeds, the cabbage family, nuts and seeds. It’s important to try eat these foods regularly. The NHS recommend two portions of oily fish a week for good health.
In general, a balanced approach to all aspects of your life is important as we age, eating the right foods and not too much, exercising regularly but not necessarily every day, moderate alcohol, sufficient sleep and taking time out just for you 20 minutes a day have the hallmarks of a good life well lived!!!