The globally favorite Desi girl has made a New Year resolution, and it is to do with health. I was thinking about writing a blog post to do with health for a few days now. Now I found a good excuse to put it out, so here goes.
(1) The Metabolism Slows After Age 35
People don't overeat. They eat the same that they had been eating. But suddenly they feel like they are now fighting an ever losing battle. They quite literally balloon. Like one comedian put it: "I have become an auntie now!" You can take the gender part out. Happens to men as much as to women. It is the biology of metabolism. Reduce the amount you eat after age 35, because your metabolism is not the same any more. After his heart attack Bill Clinton decided to eat smaller portions, "because your body throws out half of it anyways."
How Your Metabolism Changes in Your 20s, 30s, and 40s
around age 40, your body’s natural decline in muscle mass, called sarcopenia, sets in. To combat the loss of lean mass and keep your metabolism revved, you really have to turn to strength training. .... people who lift weights put on less belly fat as they age than cardio bunnies .... On top of pumping iron, eating enough protein (about 100 to 120 grams a day) will boost your efforts to get stronger. “A woman who was sedentary in her twenties and thirties can actually have a higher metabolic rate in her forties if she exercises and changes her diet”Boost Your Metabolism After 40
Turning 40 ..... This milestone age brings grim realities like a slowing metabolism, resulting in seemingly unexplainable weight gain. Indeed, after 40 your metabolism winds down 5% every 10 years, which means you have to consume fewer calories and work out more just to maintain your normal weight. .... cut 100 calories from your daily intake. Easy ways to trim 100 calories include removing skin from chicken breasts; using skim instead of whole milk in coffee; swapping mustard for mayo on sandwiches; and eating plain hamburgers rather than cheeseburgers. ...... After 40 your estrogen levels drop which causes insulin levels to go up and thyroid levels to go down, both of which increase hunger. You wind up eating more and burning fewer calories, which adds to the fat deep inside your belly known as omentum fat. ....... Soluble fiber is your best defense against hunger and belly fat. It fills you up fast so you eat less and stay satisfied. At 40 you should consume 25 grams of fiber daily. ...... Muscle burns 3 times more calories than fat cells, which means loss of muscle mass causes weight gain and an inability to shed pounds. ...... at 40, women lose muscle mass twice a fast as men. You lose the most muscle mass on the body’s largest surface areas like the core muscles supporting your shoulders and belly, as well as your thighs. ..... Simple squats are great for firming up thigh muscles; try doing them in the kitchen while you wait for dinner to finish cooking. ..... Oolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results. ..... Black pepper contains the alkaloid piperine, which helps speed up metabolism. Add black pepper to tomato juice for a double metabolism boosting effect—tomatoes contain lycopene, an antioxidant that helps protect your mitochondria. Reach for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake. ....... Beans are chockfull of soluble fiber to help lower insulin levels so you store less fat and also feel fuller. Eat 2 cups of red, white or black beans to get your recommended daily fiber intake of 25 grams. ....... drinking ice water forces your body to burn calories by bringing your body temperature back to normal. Eight glasses of ice water a day works off 70 calories. Drink ice water before a meal to feel fuller quicker.(2) Anti Aging And Spirituality
Modern research has found out what spirituality has known all along. Modern scientific research shows reducing calorie intake is the only known way to reduce the aging process and live longer. The Buddha shared with his disciples what he had learned through trial and error. He said, eat whatever you want and as much as you want, just eat only between the hours of sunrise and noon. Today we call it intermittent fasting. To that I would add, make sure you drink plenty of water. Three liters per day is recommended. Most often when you feel hungry it is because you are actually feeling thirsty. Drinking water half an hour before a meal does wonders to how much you end up eating. See if you can eat a total of two meals a day, and only between sunrise and sunset. Lunch then is one liter of water. Replace coffee with green tea. 10 quick squats or push ups do what coffee does. But hey, I like coffee myself. A cup or two is good.
Hormones And Weight Gain After 40 | The Biology Of Aging
Calorie Restriction Explained
Calorie restriction or caloric restriction, usually abbreviated to CR, is a strategy proven to extend healthy, average, and maximum life span in many short lived species, including mice and rats, and at least healthy and average life span in primates. ....... up to a 40% increase in maximum life span ..... any gain in primate (and especially human) life span through CR is much more modest than that observed in mice. ..... a greatly lowered risk for most degenerative conditions of aging ..... Many people find it easy to mistake low-level thirst for low-level hunger.Reducing calorie intake by just 10% extends life expectancy and slashes the risk of disease
Live Longer: The One Anti-Aging Trick That Works
While the quest for the proverbial Fountain of Youth is endless and typically fruitless, one method known to extend the human lifespan by up to five years has quietly become accepted among leading researchers..........The formula is simple: Eat less. It could add years to your life, several experts now say. And done in moderation, it could at least help you live a more healthy life.(3) Eat Plenty Of Fruits And Vegetables
Eating less does not mean starve, it definitely does not mean not eating a balanced diet. Malnutrition is not being recommended. Malnutrition is what defeats dieting discipline. The body fights back. Hard. So, make a point to eat a balanced diet, even as you reduce calorie intake.
(4) Eat, Sleep, Exercise
Sleeping eight hours each night, going to bed at the same time every hour, staying away from all screens for at least two hours before bed time, reading scripture for 30 to 60 minutes in the evening: these are some to do things. Sleeping plenty should be easy. But that is something many people skip out on. If you eat right, and if you sleep plenty, you can get by with little exercise. Even so, an hour of exercise per day is recommended.
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