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What should I do to create a healthy body after the age of 50?

As we age, our mental health gradually changes. There are probably many people who feel that it has become difficult to lose weight, that they have lost physical strength, and that it is difficult to get rid of fatigue.

As the mind and body change, so must the way we maintain our health. If you continue to do things the same way you did when you were younger, you may end up getting out of shape.

What kind of points should people in their 50s and above who want to maintain their health as much as possible be careful about in order to improve their health? We asked Dr. Yoshihiko Suzuki, a diabetes specialist and director of the HDC Atlas Clinic, about the key points for health promotion from the age of 50 onwards.

manage your diet

Many people in their 50s and older say, “I feel like I’m gradually gaining weight, even though my eating habits haven’t changed much.” Why do we gain weight as we age?

The basal metabolic rate of Japanese people gradually decreases after peaking in their 30s and 40s, when they are in the prime of their lives. Therefore, even if there is no change in the contents of the diet, it is easy to gain weight. If you exercise less than when you were younger, or if you eat out more often, you will gain extra weight.

Diet after the age of 50 is more balanced than calorie

I think some people are worried about their weight and body shape, so they think they should go on a diet and work on diet management. However, for people in their 50s and above, it is not good to simply cut back on food intake and calories as they did when they were young. Lack of necessary nutrients may lead to muscle weakness and poor physical condition.

Don’t just focus on calorie intake, focus on overall balance.

Is mild obesity better for people over 50?

A study of older Japanese people found that overweight people had a lower risk of dying than thin people. There was a slight difference in the degree of obesity between men and women, and the risk of death was lowest in women with mild obesity and in men with moderate obesity.

Of course, being overweight isn’t good, but it’s good to know that being too thin is also a problem for those in their 50s and older.

What is sarcopenic obesity?

Sarcopenia is defined as the loss of muscle mass due to disease or aging, resulting in general muscle weakness and decreased function. In recent years, sarcopenic obesity, which is a combination of sarcopenia and obesity, is increasing.

Sarcopenic obesity, which increases with age, is said to have a more adverse effect on health than simple obesity. In order to prevent this, it is important to work on health promotion as early as possible.

Get sustainable exercise

Exercise is important for people over 50 not only for dieting, but also for preventing muscle weakness and deterioration of physical function in the future. If you don’t have a habit of exercising, the speed will be faster.

However, if you try to exercise as vigorously as you did when you were younger, you may end up with an unexpected injury. It is a good idea to incorporate aerobic exercise that can be continued without difficulty, such as walking, light-weight strength training, and stretching.

Get checked by a doctor

It is also important to have a family doctor and get regular check-ups. In order to detect it at an early stage, let’s have a doctor check your health condition regularly.

If you have a chronic disease such as high blood pressure or diabetes, of course you should not stop going to the hospital or taking medicine without permission. If you stop treatment on your own just because you have no symptoms, your condition may get worse without you noticing it.

It is important to have a reliable partner as a partner in managing the health of people in their 50s and above.

Sleep is important too!

As you get older, not only does your physical strength decline, but your sleep also changes. As our body clock changes with age, we tend to go to bed early and wake up early, or our sleep becomes light and we wake up quickly.

Those who have a job can add variety to their lives, but retired people and full-time housewives are less stimulated in their daily lives and may experience sleep disorders such as insomnia. Lack of exercise, caffeine, alcohol and other luxury items often affect sleep. It is also said that it was caused by the medicine for the chronic disease.

To get a good night’s sleep, keep the following things in mind:

tidy up the bedroom

Organize daily routines such as mealtimes and bedtimes

sunbathe during the day

moderate exercise during the day

avoid naps

Avoid alcohol and caffeine

quit smoking

don’t drink too much water at night

If you have a chronic disease, consult your doctor about controlling symptoms and taking medicine.

If you can’t sleep for a long time, or if you feel it’s hard, it’s one of the options to consult your doctor and use sleeping pills. There may be many people in their 50s and older who think, “I don’t want to take sleeping pills because they are addictive.” However, there are various types of recent sleeping pills, and if you use the one that fits the symptoms, there are few adverse effects.

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