The long term benefits of health and nutrition
(15 min read)
Making time for self-care through fitness and nutrition is one of the most important things you can do for your long term health and quality of life.
Nutrition, strength, cardiovascular health and mobility are critical as we age for maintaining physical independence and improved quality of life.
I think we'd all much rather be the 70 year old who can still jog and be physically active rather than the 70 year old who has become mainly sofa-bound and is very limited in their mobility.
There are no guarantees, but you can certainly take action to maximise your chances of being fit, mobile and strong into older age. Before we get into some key tips for long term health, a brief summary on some key impacts as we age.
Impacts of ageing on health and fitness
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As people age, they often experience a reduction in muscle tissue known as sarcopenia. This loss can reach between 0.5% to 1% per year after the age of 40, significantly impacting muscle mass and strength. The decline in muscle mass can impair the ability to perform everyday activities, potentially leading to a loss of independence and reduced quality of life. While decreasing testosterone levels have been implicated in this process, recent studies suggest that anabolic resistance also plays a crucial role. Anabolic resistance occurs when muscles are less responsive to stimuli that normally promote muscle growth, such as insulin and Branched-Chain Amino Acids (BCAAs) found in protein-rich foods. This decreased responsiveness means that the body becomes less efficient at utilizing protein to build muscle.
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Osteoporosis is another condition prevalent in older adults, characterized by weakened and brittle bones. This disease contributes to over 8.9 million fractures annually. Bone density naturally decreases with age, but in osteoporosis, the formation of new bone does not keep pace with the breakdown of old bone, leading to porous, fragile bones prone to fractures. This condition is particularly common among postmenopausal women, who are at increased risk due to hormonal changes that affect bone density.
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A common issue in aging men is the decline in testosterone levels, typically beginning in the mid-30s to 40s. This hormonal change can lead to several negative effects, including reduced libido, decreased energy levels, loss of muscle mass, increased body fat, and decreased bone density.
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A common occurence with aging is an increase in body fat, often attributed to a slowing metabolism. However, the actual decrease in metabolic rate is modest. For example, a 70 kg man who maintains his weight as he ages would require about 4-5% fewer calories by age 50 and around 10% fewer calories by age 70. In women, weight gain, particularly around the waist, is often associated with hormonal changes after menopause. While reduced testosterone levels are commonly cited as a cause for weight gain in men, recent research suggests that lifestyle factors such as decreased physical activity, poor diet, stress, and inadequate sleep may play a more significant role.
Changes in Outlook on Physical Health with Age
As we age, particularly with retirement, for some this is a cue to live in excess, eating higher calories, consuming greater quantities of alcohol and reducing physical activity, sometimes combined with an outlook of making the most of their older years. However, if you are retiring between 50 and 65, you may well have another 30+ years of life to live, and you can certainly negatively impact that by the decisions taken following retirement in lifestyle, nutrition and fitness choices, potentially reducing your years of independence and your quality of life.
For others retirment is seen as an opportunity to get fit, or undo the impacts of a busy working life in the run up to retirement (kudos to you for taking action!
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A loss of independence due to ill health is a scenario facing many. This lack of independence is contributed to by a lack of physical exercise and appropriate diet. Staying physically active as you grow older and eating a calorie appropriate diet as highlighted later in this guide, is highly beneficial for improving your independence as you age.
Benefits of exercise and nutrition on long term health
At any age, a combination of resistance exercise/strength training and cardiovascular exercise is highly beneficial, but as we age, the benefits of exercise and the consequences of a lack of exercise become greater than ever. Here are some key benefits:
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Research indicates that weight training can significantly reduce age-related declines in muscle mass and strength in older adults. You can get stronger as you get older - it requires consistency, but it is possible.
Moreover, increased muscle strength and balance from resistance training can help prevent falls, a leading cause of hospitalization among older adults. Notably, studies suggest that higher muscle mass is associated with increased longevity. It's really worth encouraging your older family members to stay physically active to help improve their strength and balance as they age, reducing the risks of falls.
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The increase in muscle mass from weight training also promotes fat loss, as a greater muscle mass leads to a higher calorie burn at rest. To support fat loss and metabolism, it is important to align dietary intake with activity levels. Older individuals often struggle with weight gain due to not adjusting their diet from younger years. Focusing on a calorie appropriate data with quality sources of protein is important!
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Weight training positively impacts bone mineral density (BMD), thereby strengthening bones and helping counteract osteoporosis. Those with osteoporosis benefit from resistance training by reducing fall risk factors through improved muscle strength and balance.
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Engaging in weight training can also lower the risk of heart disease and reduce blood pressure, addressing common health concerns in older populations and offering significant cardiovascular benefits.
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Resistance training influences hormonal levels, notably increasing testosterone and reducing resting cortisol levels, the latter of which is linked to stress management. Furthermore, resistance training has been shown to improve sleep quality, which in turn enhances overall energy levels.description
Key Tips for Long Term Health
Hopefully, the above has made clear to you just how beneficial exercise and quality nutrition are for long-term health.
So, what should you start doing now, you ask?
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The impacts of being overweight as we age only worsen, not just from a cardiovascular risk factors perspective, but also from a joint health and pain perspective. Additional body mass will increase the loading and consistent wear and tear on joints, tendons, and musculature. A larger stomach area typically makes you more likely to suffer back pain due to additional stomach mass moving your center of gravity forward, thereby increasing the loading on your back to stay upright. Additionally, your entire lower body will also be under continual stress from additional loading.
Making improvements to your diet to reduce body fat is crucial for long-term health and quality of life. (There are many ways to achieve this, but I won't delve into them here as it's a whole other article).
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A training program that includes both resistance exercise and cardiovascular exercise is optimal for long-term health. Resistance/strength training will improve muscle mass, strength, balance, and mobility, while cardio will benefit cardiovascular health and provide other benefits, including stress reduction. Strength training also improves bone density, particularly important as we age.
Ideally, strength training should include unilateral exercises such as lunges and other single-leg or single-side movements. These exercises are particularly challenging and help improve balance and coordination.
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Yes, sleep quality can be difficult to manage, especially with night shifts, awkward shift patterns, and a family too. The key is to prioritize quality sleep over the long term. This may sound obvious, but it is often overlooked. Sleep is one of the biggest impactors of your mental and physical health and well-being. Neglecting sleep over the long term can be detrimental to your health!
You can see my Sleep Guide Here, designed to help you get the best sleep you can.
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The importance of self-care, mental health, and stress management is more critical than ever. The long-term impacts of poor mental health and stress management are numerous and affect every aspect of your life. Improving your mental health and managing stress should be a priority. How you deal with stress is individual to you, so you need to develop your own skills and techniques for managing it, as well as find activities that help you alleviate stress. Try out different things to help with stress, whether that's mindfulness, walking your dog, video gaming, exercise, knitting, or whatever it may be, try to find it.
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There is nothing wrong with a glass of wine or a beer now and then, but if you find yourself drinking alcohol every day, it might be worth considering adjusting your intake. Alcohol has many negative impacts on health, including hormonal disruption, impaired recovery, poor sleep, high calorie content, and financial costs. Reflect on whether you drink daily out of enjoyment or habit.
Smoking has a clear case for cessation, yet despite knowing all the facts, many still continue to smoke. While that is your choice, reducing smoking will benefit your long-term health. Vaping is a gray area and is healthier than smoking, though I still recommend vaping in moderation if at all possible. Many vapes sold do not comply with regulations and often contain harmful levels of substances such as lead, nickel, and chromium. Vape with caution!
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All of the above aspects are important, but they need to be underpinned by enjoyment. Consistency in any of the above areas is challenging to achieve unless you find some joy, fun, or reward from taking these actions, especially over the long term. For some, a sense of community with others can also be highly beneficial, which is why sports clubs or gyms with a community focus can be an effective source of consistent exercise, fun, and motivation.
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I am passionate about the long term health of all those that I coach and in turn, I factor that into the coaching, guidance and advice I give to my clients when it comes to their nutrition, fitness programming and lifestyle, and it ultimately, being tailored to you and your goals.
A key question I ask myself is "how is this programming or nutrition going to serve this person not just over the next 3 or 6 months, but over the next 5 or 10 years"