Once you reach your 40's, you'll likely notice that things are changing, even if you were an active, healthy lifestyle before. You may find it difficult to lose extra weight because your metabolism (the process by which your body converts what you eat and drink into energy) slows down even more after age 40, about 5% per decade.
You may also notice difficulty maintaining muscle mass; We lose 3% to 8% of our muscle mass every decade, after the age of 30. At a time when you are most needed to stay fit and healthy during midlife, to help meet the duties of work, family and personal life that require high levels of energy, mobility and comprehensive care; Plus you need to spend healthy aging.
Move the clock back
If you want to always stay fit, and prepare yourself for an active and healthy age, starting from the age of forty and beyond; There are many famous athletes around the world who have preceded you and achieved amazing success in maintaining their brilliance at this age, such as Swedish football star Zlatan Ibrahimovic (40 years); American football star Tom Brady, 44; tennis legends, such as Venus and Serena Williams (40, 41) and Roger Federer (40); And Uzbekistan's 8-time Olympic gymnast Oksana Chusovitina, 46, and others who managed to move the clock back, by sticking to a combination of regular exercise and healthy eating, in parallel with 3 basic things, namely "bathing with cold water, drinking sour cherry juice, and sleeping." The good,” according to the British newspaper, The Guardian.
Note that the following information is not medical or treatment advice, and does not replace your doctor, as he suggests solutions to improve life.
Taking a cold shower can fix a lot of things
Although taking a cold shower can be difficult for many people, the many health benefits that it promises can make it easier.
Taking a cold shower can fix many of your everyday problems, from headaches to insomnia; It is “useful for improving alertness and focus, stimulating blood circulation, losing weight, improving mood, glowing skin and hair, and reducing muscle pain.”
A Dutch study found that "those who took cold showers were less likely to take sick leave than those who took warm water." After a 3-month follow-up, which included more than 3,000 people, 64% of them decided to continue bathing with cold water; "Because they loved him so much."
Some research has also shown that taking a cold shower can help lose weight, as water at 14°C was found to increase metabolism by 350%. She attributed the reason for the association of cold water with health improvements, to its effectiveness in “activating the nervous system responsible for raising alertness, and stimulating a person’s combat response, to escape from any dangerous, frightening or stressful event by increasing the hormone noradrenaline, which increases the heart rate.”
Another study noted that "cold water improves circulation, increasing blood flow to and from muscles." In addition to the physical benefits, applying cold water to the face and neck can improve brain function in the elderly. Bathing in cold water may also help relieve symptoms of depression, by sending a huge amount of electrical impulses - through the skin - from the peripheral nerve endings to the brain.
However, despite all of the above evidence that showering with cold water is beneficial to your health, you should be aware of some risks from the sudden flow of cold water over the body, especially for people with heart disease, as it can lead to a heart attack, or irregular heartbeat.
Beneficial and calming cherry juice
Cherry juice, especially tart cherries, contains many nutrients, vitamins, and minerals. It can be prepared at home, with the addition of a teaspoon of lemon juice to enhance the flavor, and avoid putting sugar as much as possible, in order to avoid increasing the level of sugar in the blood.
It has been shown that it can help reduce muscle pain, boost immunity, fight gout infections, improve the respiratory and digestive systems, improve memory and brain health, and prevent cancer.
Experts recommend taking it before bed, as research indicates that it provides the body with the hormone melatonin, which helps to sleep well, faster.
The National Institutes of Health allows you to drink up to 16 ounces (450 milliliters) of tart cherry juice. For those who do not like the sour taste of juice, they can take 480 milligrams of it in the form of capsules once a day, up to two weeks.
With an alert to pregnant women, and those who suffer from allergies, or those who take medication regularly, the need to consult a doctor before consuming this juice.
Good sleep is important
Various experiments - conducted in different parts of the world - have shown that it is possible to enhance brain activity during the night; Which makes getting a good night's sleep, as important as eating a healthy diet and exercising. It is well established that good sleep is important for the secretion of vital hormones, such as testosterone, which help burn fat, build muscle, strengthen bones, increase problem-solving skills and strengthen memory, especially in middle age.
On the other hand, not enjoying a calm and deep sleep, can have very serious health consequences; Several studies have indicated that poor sleep, poor sleep quality, and sleep disturbances are associated with depression, high blood pressure, heart disease, diabetes, and obesity. Studies have shown that people who sleep less tend to eat more foods that are high in sugar and fat, due to their higher calorie content.
To make matters worse, feeling tired from lack of sleep may affect energy balance, and lead to laziness in performing exercises.
Source : websites
