It’s not patronising to recognise this. As we age, a holistic approach encompassing physical activity, balanced nutrition, mental stimulation and social engagement is essential for staying fit and healthy. Particularly once you’re over 50. Here are a few useful tips for lifestyle changes that can help promote longevity, and enhance your life for as long as possible.

Keep moving

It’s essential to keep moving, whatever form of exercise you choose. Low-impact activities such as walking, swimming, or yoga, which are gentle on the joints but effective in keeping the body active, should be incorporated. Above all, choose the exercise you enjoy as you’re more likely to do it regularly.

Although we often associate ageing with slowing down, research shows that you don’t necessarily have to stop intense exercise if you enjoy it. Individuals who did a few minutes of intense exercise around three times daily reduced their risk of dying from a cardiovascular issue by 50 per cent.

As we age, our joints may become more prone to inflammation and discomfort

Pilates can improve core strength, flexibility, and posture. Jessica May, a registered nutritionist and Pilates instructor, says it can challenge muscle stiffness, joint pain, and balance problems.

“As we age, our joints may become more prone to inflammation and discomfort,” she explains. “Pilates, being low-impact and gentle on the joints, is an ideal workout for individuals with joint issues. Its controlled movements and emphasis on alignment alleviate muscle stiffness and improve overall mobility.”

May says resistance training can be incorporated into Pilates using reformer beds, weights or resistance bands. “By integrating resistance training into your Pilates routine, you can build muscle, increase bone density, and enhance overall strength.”

Whatever way you choose to stay fit, make sure you’ve got the right gear to stay comfortable. Whether it’s the right footwear, or a softball jersey!

Overcoming hormone changes

There’s dealing with hormone changes too, particularly for women. As oestrogen declines during perimenopause and menopause, it can lead to increased insulin resistance and potentially joint stiffness. This is where strength training can also be beneficial. Regular strength training helps to maintain muscle mass and increase bone density, which is crucial in reducing the risk of osteoporosis, a condition more prevalent in women as they age. Additionally, it boosts metabolism by increasing lean muscle mass, aiding in weight management and fat loss.

Regular strength training helps to maintain muscle mass and increase bone density

Bex Prade, functional medicine practitioner and registered clinical nutritionist  says, “Heavy strength training is effective for easing symptoms in perimenopause and menopause. It helps gain muscle and change your body composition. Lift heavy! You want to get to a weight where your muscles start to fatigue after six or so reps.

“Mobility exercises are essential before every weight session as women in their late forties and early fifties are more susceptible to soft tissue and joint injuries due to the drop in oestrogen.”

Gut health and nutrition

Unsurprisingly, nutrition plays a crucial role in staying healthy. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and combat age-related health issues. Also boosts your immune system.

“We need more protein as we age, so make sure you’re getting at least 100g of quality protein a day, spread across the day,” says Prade. “A good benchmark is 30-50g of protein at each meal, especially focussing on a high protein breakfast to help protect skeletal muscle and balance blood sugar and hormones throughout the day.”

Prade also believes we must take care of our gut health. “Imbalances in the gut are inextricably linked to inflammation, accelerated ageing, and nearly all chronic disease including cancer, diabetes, heart disease, and dementia,” she affirms.

…make sure you’re getting at least 100g of quality protein a day, spread across the day…

So, how do you look after and balance your gut health and make it part of your daily routine? “Reduce sugars and starches, and increase your prebiotic, probiotic, and polyphenol-rich foods intake. Good bacteria feed on prebiotic fibres (avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios), probiotics (fermented foods like sauerkraut, pickles, tempeh, miso, kefir and kimchi), and the polyphenols found in colourful plants (olive oil, turmeric, pomegranate, kiwifruit, green tea, cocoa, nuts).”

Therefore, probiotics as part of your lifestyle may be something to add. Prade also recommends “Prebiotic powders like PHGG and GOS, bitter vegetables that help digestive enzyme production, organic bone broths to heal the gut lining, and a good multi-strain probiotic.”

Another health option is to practice short bursts of heat therapy followed by cold water exposure. According to London ice-bath venue Sauna and Plunge, combining hot and cold therapy can activate responses that enhance immune function, energy, mental focus, and circulation. It also encourages cellular repair mechanisms, increases stress resilience and metabolic activity, improves sleep, and reduces chronic pain.

Staying hydrated and moderating the intake of processed foods, sugar, and alcohol are equally important for long-term health. May says, “Get 7-9 hours of sleep, drink 1.5 to 2 litres of water daily, engage in regular physical exercise, consume balanced meals, and minimise stress and alcohol intake.”

Mental wellbeing

Mental health is another key component of overall well-being. Engaging in activities that stimulate the mind and maintain social connections can help keep cognitive functions sharp, release endorphins and reduce the risk of mental health issues and stress.

“Staying active can profoundly impact your mental well-being. Exercise has been linked to reduced symptoms of anxiety and depression, improved self-esteem, and enhanced body image,” says May.

“Age should never be a barrier to staying fit and feeling fabulous. It’s never too late to try new activities or prioritise your health. Embrace opportunities to explore new hobbies, push your limits, and take care of your body and mind.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Practical tips to stay fit and healthy over 50 appeared first on Silver Magazine.

In the Victorian era, if you went to a doctor with almost any issue under the sun, chances were they’d prescribe you a trip to the seaside. Got a cough? Sea air. Joint pain? Sea air. Depression? Nice trip to the seaside. Victorians held a firm belief that all ills were caused by miasma – cholera, Black Death, even chlamydia was caused by this so-called ‘bad air’ found in smoggy towns. So the prescription was to benefit from a good dose of clean sea air.

But surely we know better than that by now?

At the very least, we can be fairly sure that miasma isn’t to blame. But while sea air isn’t quite the miracle cure old timey doctors claimed, there is some truth to the myth. Time by the sea can improve your physical and mental health. Here’s just some of the ways the seaside magic can better your health – but with science this time.

Getting away from air pollution

While the Victorians weren’t quite right about why the sea air helped, they were right about it being healthier. There’s no such thing as miasma or bad air, but there is pollution. And a small seaside town is bound to have less air pollution than a big city.

So yes, your lungs can feel the benefits of taking in the sea air – but more because they’re breathing in less pollution rather than the sea air being particularly special.

That being said…

Believe it or not, some studies have shown that the salty sea air can lessen symptoms of lung diseases. One study on cystic fibrosis reported that the sea air helped to thin mucus, reduce coughing and improve lung functioning. Though, this may again be due to the lessening in pollution.

So sea air may not be a miracle cure for all ailments, but it can be more helpful than you’d think.

The great outdoors

Greenspaces have been known to benefit mental health. But, a 2022 study showed that the benefits of the seaside are even greater. Spending time near water can be restorative, from the calming rush of the tides to the cold awakening of hitting the water. Alongside warm sun, beautiful skies, open outdoor spaces, and those beach holiday vibes… the seaside is the ideal place to relax.

And, with the sun shining outside and huge stretches of beach, you’ve got the perfect atmosphere for exercise. Whether it’s a brief stroll by the sea, or a swim in its depths, the seaside offers us numerous opportunities for physical activity.

And all the while, your body is soaking in vitamin D from the sun – assuming it’s summer. So you can stay energised, exercised, and get a natural boost to your mental health.

The sun has a ton more benefits for our health – read more

Miracle cure or malarkey?

It definitely isn’t the solution to any and all ailments as the Victorians may have thought. But the sea air can offer a lot of benefits to both physical and mental health. The clean air, shining sun and close proximity to the sea can all better our minds and bodies.

At the end of the day, it’s all the basics we already know – don’t inhale too much pollution, go outside and get some sun on your skin. The beach just happens to be an ideal place to do so.

Aiden Winn

Aiden is an editorial and production staffer at Title Media. He’s constantly looking for opportunities to have fun and get creative, whether it be art, baking, storytelling… you name it!

The post Challenging the Victorian myth – can sea air actually benefit your health? appeared first on Silver Magazine.

It might be raining (a lot) but it’s still summer, and that means salad, come rain or shine! But give your salad some dressing love and it will be far more than the sum of its parts. We put a shout out to some of our readers for their favourite dressings. And so here, tried and tested by our Silver readers, is a round-up of their best salad dressings.

What you put in your salad is up to you. There are a million different permutations, but for a dressing to work properly, it needs some specific components. You need an good oil, for the base. You need an acid to balance that heaviness out, like vinegar, or citrus, for example. Some kind of emulsifier will help to bind the oil and acid together, like mustard, honey, egg yolk etc. And finally, your creative aspects, the extras. Could be garlic, herbs, spices, honey, and so on.

Stick with that formula and you can’t really go wrong.

When making your dressing, don’t skimp on the oil quality. While oils make those sometimes-bland leafy greens taste better, they are also full of healthy fats which help you to better absorb the nutrition of your salad greens. Plus, oils can be beneficial to your skin and hair, act as an afternoon pick-me-up by increasing your energy levels and reduce inflammation.

A simple classic

Ingredients

Olive oil
Lemon juice
Salt
Black pepper

Did you know that olive oil is not just a flavoursome oil for salads, but one that is healthy for your heart? And if you splash out on extra virgin olive oil, that has a high level of antioxidants to keep your cells protected from damage.

Roz Bacchus recommends this super easy salad dressing that spruces up anything you throw together from the fridge. Measure out the ingredients judging by however much you require. First lots of olive oil, half a lemon is usually enough for the juice, and then season with salt and pepper. Put this all in a little pot with a lid and shake! Taste, add any extra you think is missing, then pour over and enjoy. You could swap out the lemon with white or red wine vinegar if you prefer.

The best creamy tahini dressing recipe

Ingredients

Tahini
Lemon juice
Garlic
Ginger
Maple syrup
Olive oil
Sea salt flakes

Sarah Olivier has the perfect recipe if you fancy a little more pizzazz. This nutty tahini dressing is a lovely healthy source of fat. Made from hulled sesame seeds, oil and salt, tahini is highly nutritious. It contains a variety of vitamins and minerals, is rich in anti-inflammatories and antioxidants, and some studies have shown it may decrease the risk of heart disease and type 2 diabetes.

A teaspoon or two of tahini goes a long way. Squeeze half a lemon over and crush your garlic. Finely grate the ginger and finish off with a splash of maple syrup and stir it all together with a fork or tiny whisk. Add a drop of cold water here or there for consistency. Season with salt and pepper if you like. Or leave it be and enjoy.

A taste of Asia

Ingredients

Soy sauce
Ginger
Orange juice
Garlic salt

Did you know that the Japanese word umami is one of the five basic tastes? As well as sweet, sour, salty, and bitter sensations. Umami is commonly considered ‘savoury’, but it is also described as ‘meaty’, ‘complex’, or even just ‘deliciousness’.

Roy Bacchus recommends these ingredients if you fancy some of that deliciousness. Just take two 2 tbsp of soy sauce, finely grate the ginger, squeeze over half a ripe orange and add a sprinkle of garlic salt. If you want to go the extra mile, you could even add 1 tbsp of sesame oil and a splash of rice vinegar.

Bringing restaurant quality to you

Ingredients

Toasted walnut oil
Apple cider vinegar
Mustard
Salt
Pepper

Hilary Stringer says that the key to the best salad dressings is the quality of the oil and vinegar. Better quality oil will be thicker in texture and much more flavourful, so it is worth spending a little extra for a more lavish tasting experience.

Her recipe is restaurant-worthy and mixes toasted walnut oil with a very good apple cider vinegar for a multitude of health benefits. Hilary recommends a touch of light mustard, salt, and pepper to finish.

Read more: Have you been thinking about how to eat more healthily?

This one packs a punch

Ingredients

Chilli oil
Lemon juice
Sea salt
Tarragon

Finally, we couldn’t miss Mandie Brame’s tarragon hit. An often-underrated herb, it has a slight anise or liquorice flavour to it. We love her recommendation of chilli oil as a spicy alternative to the humble olive, and it is balanced out with the acidity of the lemon juice. Sprinkle with sea salt and then add 2 tsp of dried tarragon (although if you have it fresh, even better). Bon appetit!

And we must finish with a shout out to Carole Preston, who recommends the dark horse that is pomegranate molasses for a little sweet and sour kick.

Beth Pratt

Beth is one of Silver’s interns. She loves reading and studying literature. Entering her final year of university, Beth still finds time to dance, swim, and have a pint with friends. Her favourite hobby is going to coffee shops, if you can call it a hobby!

The post 5 of the best salad dressings appeared first on Silver Magazine.

It would probably be fair to say that most of us are partial to a sweet treat every now and then, however it might make us feel guilty. Instead of reaching for a bar of Dairy Milk or chocolate digestives, buy yourself some good quality dark chocolate. Here are the benefits of dark chocolate, and all the reasons why it’s actually kind of good for you.

The antioxidants in dark chocolate

Catechin, epicatechin and procyanidins, are just a few examples of antioxidants found in cocoa. The role of antioxidants is to help neutralise harmful, unstable atoms and reduce the damage caused by oxidation. Oxidation in the body is the damaging of cell membranes, made worst by many different things such as smoking, alcohol, sunlight, or pollution.

These antioxidants have been shown to reduce blood pressure, reduce the risk of clotting and increase blood circulation to the heart. All these things happening in your body result in you having a happy and healthy heart. Dark chocolate is one of the best sources of antioxidants you can find. Look for chocolate that has a cocoa content of 70 per cent, or more.

What happens to your immune system?

When our immune system is under stress, it finds it hard to fight off anything that the body knows isn’t good for us. In order to keep our immune systems healthy, we need to maintain a healthy diet and lifestyle.

Flavanols. A term many of us may be unsure about. They’re compounds which prevent the immune system from going into overdrive, and reduces our oxidative stress. Sounds like something we all might need. Reducing our oxidative stress is important because the damage caused by oxidation can result in lifelong disease. With the oxidative stress contributing to the natural ageing process, reducing this can also help you age at a slower rate.

Helps to keep your skin radiant

Having radiant and healthy-looking skin may feel harder to achieve as we get older. After years of applying makeup and UV damage from the sun, we need to find ways to protect our skin. Good quality dark chocolate is packed with vitamins and minerals such as copper, iron and magnesium.

Another important mineral in dark chocolate is manganese. It supports the production of collagen, which is essential for healing human skin cells. Chocolate keeps your skin healthy-looking? Sign me up.

Read more: What are the benefits of collagen?

Reduces your cortisol

One hormone we want to avoid having too much of is cortisol. It’s the main stress hormone in the human body, and when levels stay high it can cause us chronic stress.

Studies have been done and found that eating dark chocolate can reduce cortisol levels. This may be related to dark chocolate’s effect on heart health. So, if you’re sat in a stressful meeting, munch on a couple of squares of dark chocolate to help you get through it.

Improves brain function

Remember I mentioned flavanols earlier? Well, these seem to have another benefit, too. And what a better benefit to have, than improved brain function?

Flavanols can help us have better reaction times, improved attention and stronger memory. Harvard University has done studies showing the benefits of the short-term and long-term consumption on brain function. There was evidence of improved brain blood flow, oxygen levels and nerve function. Eat dark chocolate, you’ll help your brain. Bulk buying it may be the way forward.

(Image: Pexels)

Great for your gut

Dark chocolate is considered a prebiotic. Not to be confused with probiotic, a live microorganism known for restoring the gut. In simple terms, prebiotics are a type of fibre which encourages the growth of bacteria, beneficial for a healthy gut.

Healthline have release studies on the findings that dark chocolate can decrease hunger and appetite. Eating small amounts of dark chocolate reduces the level of the hunger hormone, ghrelin. A couple of chunks as a snack, or after a meal, will leave you feeling full for hours.

So, the benefits of dark chocolate can be great for you and your body. We’re all going to want to run to the shops right away. However, it’s all about balance. Too much of anything can ruin the positive effects it may have. Next time you buy a bar, share it with a partner or a colleague at work.

Tasting your chocolate

you should have a rich and flavoursome experience

Having given you all the science you need to eat chocolate without feeling the guilt, make sure you’re tasting it properly. If you thought scoffing it down without thinking was the way to go, think again. Here’s how to REALLY taste your chocolate.

Start with a good quality bar

Starting with buying a good quality dark chocolate bar will make all the difference. The main thing to look out for is the cacao content. 70 per cent or above is what you are looking for. This number will tell you that the chocolate bar is packed with high amounts of nutrients for you body.

Use your senses

Almost like with wine tasting, you can use all five of your senses to fully indulge in the chocolate you’re eating. Take care to smell the aromas of the chocolate when opening your bar. The chocolate should be a deep brown colour, and have a smooth finish. When picking up your chocolate, it shouldn’t melt in your hands. Listen to the chocolate snap as you break of a piece off. Slowly chew the block of chocolate, for a rich and flavoursome experience.

Store your chocolate properly

Make sure you keep your chocolate tightly wrapped in its packaging. You don’t want anything to alter its taste. Keep it in a cool, dry place at room temperature.

Try different origins

Cacao trees are grown in many regions across Central and South America. They thrive in regions with high humidity, and lots of rain. Although they have similar growing conditions, when processed into dark chocolate, the cacao beans can acquire different tastes. Why don’t you try them all? See which one is your favourite.

Ellie Mongey

Having a three month break from uni, where she’s studying marketing, Ellie can normally be found in a coffee shop, on the beach or spending all her money on food. 

The post 6 reasons you should be eating dark chocolate appeared first on Silver Magazine.