Searching for a job, restructuring finances and navigating career transition can be a stressful experience. How we fuel the body with proper nutrition and exercise is critical. Nutritional rules change with age – consuming proper vitamins important to boost our immune system and metabolism.
Make Every Bite Count
As we age, we naturally lose muscle mass and strength due to a reduced muscle response to protein intake, changing hormones and for some, less physical activity. Sarcopenia is the gradual loss of muscle mass that can cause more severe health problems, including insulin resistance, low bone mineral content and density, falls and fractures.
Finding the right diet including more proteins, calcium and complex carbohydrates. Exercise to build and maintain muscle is important, but how we eat can also make a dramatic impact.
Protein aids many functions in the body and is important for building, maintaining and repairing body tissues as well as burning fat. The body’s skin, muscles, bones, and organs, are made up in large part by protein. Protein is also used to make antibodies to fight disease.
Simple Carbohydrates are sugars and are the quickest source of energy because they digest so rapidly. Complex carbohydrates are made of sugar molecules strung together that are often rich in fiber, satisfying and healthy. Complex carbohydrates are found in whole plant foods, high in vitamins and minerals.
According to the Whole Grains Council, people who eat whole grain foods have a lower risk of obesity including a reduced body mass index (BMI) and lower cholesterol levels. People who enjoy 3+ servings of whole grains daily reduce their risk of heart disease by 25 to 36 %, stroke by 37%, Type 2 diabetes by 21 to 27%, digestive system cancers by 21 to 43%, and hormone-related cancers by 10 to 40%.
The Linus Pauling Institute claims that the dietary fiber content of complex carbohydrates decreases LDL (bad) cholesterol, normalizes blood glucose levels and insulin response.
Limit foods high in sugar in order to keep a healthy weight, rest the pancreas, the insulin-pumping organ whose functioning goes awry in diabetes and maximize the intake of healthy nutrients per calories consumed.
Take Your Vitamins
Taking vitamins daily to assure the body has proper nutrients from our diet is essential to staying in good health during time of job stress or transitions. Always review with your doctor or nutritionist after full blood work that will show where you have deficiencies that need to be addressed.
In additional to a multi- vitamin, Vitamin B12 is needed to make blood cells and improve clarity of thought. Vitamin B12 gets into the body with animal proteins like eggs or meat.
Our blood pressure tends to rise as we age which means we should eat less sodium and more potassium. Potassium can be found in fresh fruits and vegetables. Bananas and broccoli are good options. Reducing our blood pressure naturally will help reduce risk of stroke or heart attack.
Calcium is good for bones and is found in dairy products and other foods. Adults should get 1,000 milligrams of calcium per day.
Vitamin D is needed for the body to absorb and properly use calcium. Vitamin D comes from the sun but based on the time of year, geography and blocking the negative effects of sun and skin cancer, it may be hard to get enough natural Vitamin D.. Vitamin D is soluble only in fat and most of us drink only low-fat milk. Adults should aim for 600 units per day.
Flavor in foods matter, but stay away from unnecessary salt intake. Instead try hot pepper and curry or other unique spices. Spicy spices are also helpful in revving up our metabolism – an additional benefit to flavor.
Water is essential to cleaning our system, losing weight and being healthy. The Institute of Medicine recommends that women drink about 2.2 liters, or 9 cups, of water a day, and men drink 3 liters, or 13 cups. Some weight loss programs recommend drinking half your body weight in ounces.
Caffeine and alcohol are diuretics and are dehydration risks. So limit your intake of both and go for green tea. Green Tea contains catechins, antioxidants that fight and may even prevent cell damage. Green tea improves blood flow and lower cholesterol, helps prevent a range of heart-related issues, from high blood pressure to congestive heart failure, to help block the formation of plaques that are linked to Alzheimer’s disease. Green tea seems to stabilize blood sugar in people with diabetes. Catechins in green tea lower cholesterol and blood pressure and can prevent damage from a high-fat diet.
Our physical exercise reduces as we age and so does our metabolic rate, hence our calorie intake should also drop. Making every calorie count towards good nutrition is the key.
Good nutritional value improves our health and overall energy. Whether you are conquering new job interviews or starting up your own company, you will need the right fuel to be successful. Optimal mental strength and physical strength directly correlates to how you eat, vitamin supplements you take and the right exercise regime for you.