How to Give Your Body a Boost Now You’ve Hit 30
Whether you’re just embracing your confident 30s or you’re soon to be celebrating the big 60, it’s normal to feel *slightly* less invincible than you used to be. As we age, our bodies slow down and all of us find it harder to recover from physical exertion, illness and injury.
But there are ways to give your body and mind a little extra support – think of it as future proofing – so you will be ready for anything life throws at you.
Here’s our handy guide to how to give your body the help it needs, inside and out.
EAT SMALLER PORTIONS
As we get older, our metabolism slows down, so our body doesn’t burn calories as quickly as it used to. That means if we eat the same amount as we did when you were younger, we’ll put on weight, which can make us more vulnerable to conditions like diabetes and heart disease.
So it’s a good idea to reduce portion size and consume fewer calories, although we know that can be difficult when you’re out for dinner with friends!
BALANCE YOUR DIET
While we’re talking about food, what you eat is just as important as how much you consume. Even though we might be opting for half portions, it’s still important to maintain a varied and balanced diet.
Try to eat a range of fruits, vegetables, lean meats, and whole grains. At the same time, make foods containing saturated and trans fats, like deep fried dishes, pastries, cheese, or fatty meat, a special treat.
Eating healthy will keep your digestive system working well and reduce the risk of high blood pressure and cholesterol, which can lead to all manner of medical complications as you get older.
A healthy digestive system will also help you to recover from illness and exertion quicker and easier as your body will be getting all of the nutrients it needs to stay strong.
Quitting smoking is one of the best things you can do to boost your health, not just for the future, but right now. As well the damage smoking can do to your lungs and breathing, it can also lead to the hardening of your arteries and increase your blood pressure and heart rate. That can cause a heart attack and cardiovascular disease, so if you smoke or use other tobacco products, ask your doctor, family, and friends to help you quit.
GET SOME EXERCISE
As we get older, our muscles can lose strength, endurance and flexibility. In the case of our heart, this can mean it is less efficient and more vulnerable to heart disease. Not only that, but our bones can also shrink in size and density as we get older. This weakens them and can make them more likely to break.
But the good news is, we can combat all that with exercise.
Some moderate to vigorous exercise every day makes your heart muscle more resilient, raising your blood pressure while you exercise, but lowering your blood pressure overall. An exercise that is weight bearing, in which you use your body to lift and move weight, will help you build strong bones and reduce bone loss. Whether it’s weight training or tennis, or even activities as normal as walking, jogging, and climbing stairs; regular exercise is a vital part of a healthy life.
Another reason to keep active is that exercise increases blood flow to your brain, which can help increase brain function, lower stress, and prevent depression.
Let’s face it, stress, as we get older, is almost inevitable as we take on more responsibilities at work and at home, and face up to the realities of being an adult. But stress can cause a myriad of problems, such as headaches, muscle tension, chest pain, fatigue, digestive problems, and disturbed sleep. It also weakens your immune system, making you more likely to fall ill, and increases your blood pressure, making you more at risk of a heart attack.
However, learning to relax through meditation or yoga, can tackle all that, and help keep you calm, without stress, even in the most testing times.
TAKE SLEEP SERIOUSLY
For lots of reasons, including stress, it can be more difficult to fall asleep – and stay asleep – as we get a little older. This can disrupt much needed sleep cycles and brain recovery time, and increase your risk of heart disease, diabetes, depression.
To help yourself get a good night’s sleep, try to follow a regular sleep schedule. Avoid napping during the day, then spend some time relaxing before you go to bed. Make sure your bedroom is a sanctuary that your body can associate with sleep and intimate moments, rather than screen time, reading, or work. Getting exercise during the day, and avoiding coffee and alcohol before bed will also help make sure you get some quality sleep.
GIVE YOUR BODY A BOOST
When it comes to giving your body a helping hand as you get older, supplements can be your secret weapon.
Calcium will help keep your bones healthy. Magnesium helps your body make bone and protein. Probiotics will help keep your digestive system healthy. Zinc can help fight infection and inflammation.
Wasabi supplements can also help, thanks to the high level of glucosinolates – a type of phytonutrient – in cruciferous vegetables like the wasabi plant.
These release sulforaphane, which can lower stress and inflammation in your cardiovascular system, lower your cholesterol, and reduce the risk of heart disease.
Usually, these benefits are locked away in the wasabi plant, only released through chewing or grating, but at our family farm, we are going one better. We use modern technology to dry and powder our real, organic wasabi, so it can be made into easily consumable capsules you can take on the go.
Ultimately, whether you choose to embrace a healthy diet, get on the treadmill, or learn to meditate this year, our wasabi capsules are always here to help.