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Healthy Aging Month
 
As we welcome fall, our wellness themes for this month are healthy aging and menopause!  We discuss useful information on how to age gracefully.  We have also included insight on menopause and tips for decreasing symptoms.  

10 Tips For Healthy Aging
There are things you can do to help you feel your best as you mature.  Consider these suggestions.
  1. Act the age you want to be!  Don't worry about how old you should act - do things that help you feel your best.
  2. Stay positive both in your conversations and your actions.
  3. Don't let negative people bring you down - surround yourself with energetic, happy, positive people of all ages and you will be happier too.
  4. Walk like a vibrant, healthy person - analyze your gait and walk with energy! 
  5. Watch your posture - stand up straight, hold your head high, your shoulders back and your stomach in.
  6. Smile -  research shows people who smile more often are happier.
  7. Be social - talk to friends, volunteer, take a class or meet friends.
  8. Start walking not only for your health but to see and connect with your neighbors. 
  9. Make this month the time to set up your annual physical and other health screenings.
  10. Find your inner artist - take music lessons, draw, paint or learn a new craft.
Foods for Healthy Aging
As we age, our bodies change -- not just in how they look, but how they work. Your digestion is not as efficient. You may not drink enough water because you don't feel as thirsty as you used to. Food may lose some of its taste -- for all sorts of reasons, including the medications you may be taking -- so you simply might not be interested in eating.  Below are foods recommended for healthy aging.

 Blueberries                Salmon
Olive oil                    Fiber
    Yogurt           Tomatoes  
Red wine             Br occoli 
      Nuts                  Water
6 Healthy Lifestyle Ideas For Aging

  1. Take cat naps
    • It's proven that naps are not just good for toddlers but for people of all ages. A study revealed people who take naps are 37% less likely to die from heart disease.
  2. Mix & mingle with the right crowd
    • There is clear link between having the right social ties and living a longer life. Surround yourself around positive people who help lift you up and encourage you to follow your dreams. Continue your old hobbies and find new activities older_couple_in_pool.jpg that you can do with your friends or alone.
  3. Stay active
    • Exercise regularly. It is recommended to get least 2.5 hours of exercise a week. Not everyone likes the gym but how about a nice nature walk or dancing?
  4. Set realistic goals
    • Make a plan to clearly define where you are going and how you will get there. Research has shown those who have a clear sense of purpose and drive have a less chance of getting Alzheimer's disease.
  5. Budget and spend your money wisely
    • Create a budget. Know where your money is going. Try to cut down your expenses. Not being able to afford the things you want to do in life can add stress your life. Look at ways you can lower regular bills and allocate it to other things like traveling, hobbies or sports.
  6. Eat foods that give you natural energy
    • Iron Rich: If you feel lethargic it may be worth examining if you are eating iron rich foods. It's a fact that almost 10% of women are iron deficient. Increasing your iron intake will get more oxygen to your cells by eating more foods like spinach, beans, dried fruit and meats.
    • Right Formula for every meal: It's one thing to eat one or two healthy foods a day but if you add the right foods at the right times together it will give you more energy.
    • Healthy snacking: Everyone knows to stay away from processed sugar foods but there are many other snack options out there that are just as bad. It's great to read the labels to see what you're eating instead of going for a convenient packaged item like chips try nuts, dried fruit or trail mix. 
Menopause Facts

1. Perimenopause can begin as early as your 30's.

2. The average woman hits menopause around the age of 51.cheerful_old.jpg

3. Some women experience postmenopause until around the age of 60.

4. Smoking increases your odds of early menopause.

5. 80% of menopausal women suffer from hot flashes.

6. 40% of menopausal women suffer from mood swings caused by hormonal dips.

7. By the year 2030, it is expected that there will be 1.2 billion women who are 50 years of age or older.

8. Before menopause, women are 3X less likely to have a heart attack than men. After menopause, they have an equal chance of having a heart attack as their male counterparts.

9. 1 in 4 women are affected by osteoporosis after menopause.

10. Even though fertility decreases as you approach menopause, you can still get pregnant with irregular periods. In fact, the second highest unintended pregnancy rate is for women between 40-44 years old.

11. A Gallup survey found that 51% of American women between the ages 50 and 65 who had reached menopause said they felt the happiest and most fulfilled than ever before.

Lifestyle Tips for Menopause
  1. Go for fish
    • oldlady_green.jpgHeart disease risk is likely to rise after menopause. Eating at least two servings of fish per week has shown that not only can these healthy fats reduce heart attack risk but the oils in fish have shown to aid in breast cancer prevention.
  2. Slimming down
    • An overweight individual is more likely to suffer from harsher menopausal symptoms and increase the risks of declining hormones. Losing weight has also shown to reduce the amount of hot flashes occurring in women.
  3. Bone up on calcium
    • Calcium intake after 50 should rise at least 1200 mg per day. Good sources of calcium, aside from the actual supplement itself include low fat milk or yogurt.
  4. Ease bloating
    • Almost all women going through menopause will experience painful bloating. Reduce these symptoms by cutting down on salt and processed carbohydrates.
  5. Rethink your drink
    • Red wine has been praised for it's benefit to heart health but menopausal woman may see more harm than good. Not only does increased alcohol consumption lead to increases in hot flashes but one drink a day has been linked to increase in breast cancer.

6. Yes to soy

High levels of soy get a bad rep, and rightly so, for increase breast cancer risk. However, soy foods like tofu or edamame may offer relief from hot flashes.

7. Cool that morning cup

Warm beverages, especially those containing caffeine, seem to trigger hot flashes. Try replacing your morning coffee with an iced herbal tea that decaffeinated.


Eat Your Age
As we've already discussed, food can play an important role in health.  As part of Synergy's nutrition planning, we offer meal plans that are geared towards healthy aging.  Below is a sample day for an individual on this meal plan.



Breakfast
Cereal with chopped walnuts, flax seeds, cantaloupe and skim milk, plus a cup of tea


A.M. Snack
Blueberries and raspberries with chia seeds
 
Lunch
Chopped salad with balsamic vinegar dressing and turkey breast

P.M. Snack
Pistachios and a cup of green or black tea

Dinner
Chicken over brown rice with arugula & mixed green salad topped with oil and vinegar dressing

Evening Snack
Apple with cinnamon and brown sugar





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1777 Hamburg Turnpike, Suite 303 
Wayne, NJ 07470
  

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1777 Hamburg Turnpike, Suite 303
Wayne, NJ 07470
973-339-9787
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