Health Desk. It is normal for the body to change muscle strength, energy and metabolism as we age. Especially after 45 years, it becomes important for men to pay attention to their diet and daily activities. Some good habits can help keep the body active, maintain muscle strength and daily energy.
1. Protein rich food
Including pulses, eggs, milk-curd, cheese, fish and other protein sources in the diet can be beneficial. Adequate protein helps maintain muscle mass. However, in case of kidney disease, the amount of protein should be decided in consultation with the doctor.
2. Walking briskly every day
Taking regular walks every day is an easy way to keep the body active. Walking at a brisk pace can help in improving cardio fitness and controlling weight. Start as per your capacity and gradually increase the time.
3. Strength training is important
It is very important to maintain muscle strength after the age of 45. Light weight training, squats, push-ups or body weight exercises can help. It is better to start with expert advice, especially if you have not exercised for a long time.
4. Nuts and nutritious seeds
Protein, fiber and healthy fats are found in foods like almonds, walnuts, peanuts, flaxseeds and pumpkin seeds. These can be made a part of the daily diet in limited quantities. It is better to avoid packaged options with high salt or sugar.
5. Adequate sleep and rest
For a fit body, not only exercise and diet, but good sleep is also important. Getting enough sleep every day gives the body time to recover and helps maintain energy throughout the day. Reducing the habit of staying up late at night can also be beneficial.