Check out the latest from Always In Your Corner about fitness, nutrition and training for seniors.
I would say getting physically active is a good idea if you want to increase your life satisfaction not only at present but also as your age progresses.
Obviously there are no guarantees when it comes to what the future will bring to us but as a way of preventing metabolic syndrome exercis and also nutrition are key factors.
For those of you who don’t know what metabolic syndrome is; it’s when you tick some boxes for conditions that are mostly life style related.
The list is as follows; high blood pressure, insulin resistant, fatty liver, high triglycerides and high levels of LDL cholesterol.
If you don’t look after yourself metabolic syndrome is a very likely outcome. Let’s say your food consistes mainly of ultra processed foods, you drink too much alcohol and the combination of not moving enough this is what could be next for you.
The worst thing of all is that once you have metabolic syndrome you are at a high risk not only for cardiovascular disease and stroke but sadly cancer as well.
Worst of all you are also at a much higher risk of developing dementia. The really scary thing about dementia is that it can be neither prevented nor treated. Many people would actually rather take the heart attack or cancer than ending their lives with dementia.
Getting physically active will most likely add to your longevity. You could add years orre even decades to your life by getting in shape and also by trying to improve your food choices.
The minimum exercise you can do is brisk walking or any other activity that you enjoy that will raise your heart rate.
You could even have some benefits if you only take 30 minutes out of your day, this could even be in portions (exercise snacking).
I do consider myself to be reasonably fit and I only spend two and a half hours to three hours on formal workouts. I do walk and cycle quite a lot and I have a physical job so that comes on top.
Weight bearing exercises are really important especially as we get older and our muscle tissue wastes away. Without any intervention your life quality will decrease when everyday tasks such as getting up from seated becomes really difficult.
You don’t need to do a lot 2-3 hours a week should be sufficient and it’s probably a good idea to take a bit more time cooking your meals from scratch rather that ultra processed foods and take aways.
By:Abdi-Karim Berleen/Personal trainer in Loughton
More recently some companies have started offering Microbiome tests as a way of personalising your nutrition.
Your microbiome is very relevant to the way you absorb your nutrients. As a matter of a diet high in fruit, vegetables and legumes in large variety is really the key to good gut bacteria.
Now we have companies asking you to send them your poo and they will tell you what to eat.
So let’s say a person with a poor diet lacking in fibre send them his poo and they find out that the microbiome lacks large variety of bacteria.
Then the recommendation will probably be; eat oats instead of coco pops for breakfast.
Now is this personalised nutrition?
Other tests that are offered as a way of establishing what you should eat is Glucose testing.
How can Glucose testing be relevant to your nutrition. You walk around all day with a glucose monitor and watch your Glucose spikes.
The only people really who need to monitor their Glucose spikes are typ 1 diabetic Glucose spikes are not in any way form or shape going to personalise your nutrition.
Obviously if you drink 15 cans of Coca Cola a day you will have a bit too many insulin spikes and your health and well being will suffer as a result.
Personalised nutrition is definitely something that will be a thing of the future. When better ways of testing are available.
But as of now it is really just science fiction.
By Abdi-Karim Berleen/Personal trainer in Loughton