5 Ways to Engage in Healthy Ageing

‘Healthy ageing’ is the ability to be free of disease or disabilities as you grow older, allowing you to enjoy your later years to the fullest, feeling free and uninhibited.

 

When you engage in activities that allow you to age well, there are a myriad of benefits, including:

  • Increased mental capacity and clarity.

  • High energy and vitality.

  • Positive, healthy relationships with yourself and others.

  • The ability to do the things you’ve always done and enjoyed.

  • An ability to do everything you need to do with great functionality.

 

I’ve been applying the following five strategies in my life for over thirty years now, and I’m happy to say that I honestly feel that I’m ageing in a healthy manner, allowing me to enjoy my later years to the fullest! As a woman in her seventies who’s about to receive her black belt in Taekwondo, I don’t believe that age has to limit you in any way at all.

 

Do these following five things to give your body the best chance of ageing well. 

  1. Give yourself  a healthy diet containing plenty of fruit and vegetables.

  2. Give your body all the nourishment and sustenance it needs to undertake cellular repair and regeneration, which may include vitamin supplements and superfoods.

  3. Be sure to reduce the toxins in your home where possible, for example in the self-care products you use (make sure your hair shampoos and soaps are free of toxins like parabens, sulphates etc), and eat organic food where possible.

  4. Engage in some form of exercise that you really enjoy. Exercise has so many benefits, including weight loss, muscle strength, and a positive mood thanks to the endorphins that are released when you exercise. It’s one of the best things you can do for yourself!

  5.  Limit the amount of alcohol or coffee you drink and instead stay hydrated by enjoying large amounts of water. Drinking a large quantity of good quality water each day is another fantastic thing to do for your body. We are made of 70% water, after all!

 

You don’t have to do all these things at once! Even just starting with one of these steps at a time will help your body significantly. But eventually, if you can aim to do all five of these, you’ll experience the greatest benefits.


Do you need help implementing any of these strategies so that you can enjoy your golden years to the fullest? If so, please reach out, I’d be happy to help. I can provide simple, easy to use nutrition plans that make healthy eating easy. 


Click here to book a free discovery call with me and I look forward to speaking with you!

How to Lose Weight and Keep it Off on a High Protein Diet

Are you looking to shed those excess kilos that you just can’t seem to
shift?Ask anyone about the most effective way to lose weight, and they will
probably give you a simple answer: go on a diet and exercise. Sure, this
works. However, there are numerous other factors that influence weight
loss, hundreds of diet plans to choose from, and the question still remains:
How do you keep the weight off? 

Here are some sure-fire ways to lose weight and an effective diet plan to
keep it off, once and for all.  

Reduce Your Calorie Intake 
Calories measure the energy content of foods and drinks. To lose weight,
you need to reduce the number of calories you consume to 500 fewer
calories. 

One way to achieve weight loss quickly is to cut back on sugar and refined
carbohydrates such as bread, white rice, and pasta. Eating a lot of high-
calorie foods can lead to being overweight or obese. According to the
World Cancer Research Fund, high-calorie foods to avoid include things
like chocolate and sweets, chips, biscuits, cake, ice cream, fast food, and
pastries. Adding vegetables and other fiber-rich foods to your diet does not
only make you healthier; it will also help you curb your calorie
consumption.  

Exercise
It is universally acknowledged that exercise can help you lose weight. Your
metabolism goes up when you exercise, which means that the number of
calories that you burn in a day increases. A 2017 article in Healthline,
reviewed by Peggy Pletcher, a licensed and registered dietitian,
recommends that you perform some form of aerobic exercise at least three
times a week for a minimum of 20 minutes per session. More than 20
minutes is even better if your goal is to lose those few pounds. Aerobic
exercises include walking, jogging, cycling, swimming, and dancing. Find
something you love and make it part of your routine.

Apart from weight loss, other benefits from exercise include lowered risk of
many chronic diseases such as cardiovascular disease, diabetes, various
types of cancer, and depression and anxiety.  

Avoid Psychological Eating 
Losing weight is more than just diet and exercise; your mind and behavior
play an essential role in your weight loss journey.

“Weight is hugely psychological,” Katie Rankell, a registered dietitian and
program director of the UCI Health Weight Management Program, says. “If
it were just a hunger thing, we’d eat when we are hungry and stop when
we’re full.”

Psychological or emotional eating happens when you eat food to make
yourself feel better. When your hunger is dynamic rather than actual or
physical, you will likely eat mindlessly and crave specific comfort foods,
which are usually unhealthy and high in calories. 
 
Practice mindful eating by paying attention to your food and eating it slowly.
Instead of using food as your primary coping mechanism, try non-food-
related activities such as reading a book or listening to music to reduce
stress.

Get Enough Sleep
Sleep deprivation also significantly impacts weight loss. Sleeping less
makes us eat more because it affects peptides, which are responsible for
appetite regulation. “Ghrelin stimulates hunger, and leptin signals satiety to
the brain and suppresses appetite,” says Allison T. Siebern, Ph.D., a
Fellow in the Insomnia and Behavioral Sleep Medicine Program at the
Stanford University Sleep Medicine Center. “Shortened sleep time is
associated with decreases in leptin and elevations in ghrelin.”

Being deprived of sleep does not only whet our appetites; it also fuels the
desire to munch on high-calorie foods. It should come as no surprise that
people who sleep less than seven hours a day tend to gain more weight
and have a higher risk of becoming obese than those who get seven hours
of shut-eye.

Keeping the Weight Off on a High-Protein Diet 
In the early 1970s, dieticians started using a high-protein diet as a useful
weight-loss tool. Since the late 1990s, there have been numerous weight
loss studies using high-protein diets. Recent studies show that protein has
a satiating effect. “It takes a longer time for your body to break down and
digest most protein, so it delays your appetite and keeps you feeling fuller,
longer,” says Roger E. Adams, Ph.D., a nutritionist, and weight-loss
consultant.

A high-protein diet does not only reduce your appetite and keep you from
overeating; it also helps reduce cravings and prevent you from emotional
eating. Studies published in the National Library of Medicine found that
high protein intake significantly boosts metabolism, thereby increasing the
number of calories you burn. It can amount to 80–100 more calories burned
each day. Since a high-protein diet boosts metabolism and automatically
reduces calorie intake and cravings, many people who increase their
protein intake tend to lose weight almost instantly. 

Several studies have found that when people eat diets high in protein, they
burn more calories for several hours after eating. The Harvard School of
Public Health recommends that you consume plant-based protein as much
as possible. It includes legumes such as lentils, beans and peas, nuts and
seeds, and whole grains. Animal-based protein is just as important. Poultry,
seafood, and eggs are good sources of protein. But the consumption of red
meat —such as unprocessed beef, pork, lamb, veal, mutton, and goat
meat—should be more limited. Also, processed meats, including bacon, hot
dogs, sausages, and cold cuts, should be avoided where possible.

How to Enjoy a High Protein Diet with Herbalife

One of the reasons I love Herbalife so much is because they provide
protein shakes that are easy to prepare, delicious, and they keep you full
and satiated for a long time. You can add fruit and vegetables such as
blueberries or spinach to give yourself a healthy, high-nutrition snack. Their
shakes are one of the key components of the Healthy Living diet. Are you
interested to know more? Please reach out directly using the contact form
on my website and I look forward to chatting with you!