Eight tips for a balanced and healthy diet

Although following a healthy diet will not prevent us from being infected by a virus such as Covid-19. It will help us maintain good health.

Besides the immune system, our defenses will be stronger and will be able to respond in the most effective way possible. Therefore, here we present 8 tips to have a balanced diet in this time of the pandemic.

Healthy Living Tips for Seniors During National Health Month

According to the report, “A Tale of Three Cities. The State of Racial Justice in Chicago,” disparities among white, African American, and Latino adults living in Chicago are rooted in historical and institutional practices that have kept minorities behind. In the areas of housing, education, economy, and health. When it comes to population health, outcomes are improving citywide, but racial disparities have been flat or intensifying in leading mortality indicators like heart disease and stroke.

Health care tips at the age of 30, where do I start?

When we reach 30 it is more difficult for us to lose weight, we no longer recover as well as before from physical activity and, if we have not exercised for a while, it takes us a little more than before to pick up the pace. Therefore, what can we do if we are 30 years old and want to start health care of ourselves a little more? Where do we start?

What Change Do We Experience In Our Body From The Age Of 30

Health care at age 30

As we age, our body is also undergoing changes. These changes have an important influence on our weight, our health, and how much or how little it will cost us to start taking health care of ourselves now if we have never done it before.

Among these changes, we find, on the one hand, that we tend to lose muscle mass, which makes it easier for our metabolism to slow down and it is easier to accumulate fat and more difficult to lose weight. Therefore, trying to maintain adequate muscle mass is a very important point after 30.

Another situation that we usually find ourselves at 30 is that in our 20s, especially women, we will have already done several diets and most likely they were not appropriate. Therefore, if we have followed several miracle diets and have suffered the well-known yo-yo effect, it is possible that our body composition has been changing and we have accumulated more fat and lost muscle.

In addition, at this age we tend to be somewhat more sedentary – especially if we have jobs that require us to sit for eight hours -, we sleep less, affecting not only our energy level but also our weight, and we are more stressed.

Where Can We Start To Take Care Of Ourselves After 30?

Take More Care Of Our Eating Habits

One of the first and most important steps that we can implement in our lives from the age of 30 is to take more care of our eating habits and what we eat. Possibly during our teens and twenties, we have been able to eat almost what we wanted without obvious consequences physically.

This is because our metabolism is somewhat faster. However, with age and muscle loss our metabolism slows down, we accumulate more fat and the externally visible physical consequences begin to be noticed – there are also health consequences, but those are less observable.

If we want to start taking care of ourselves inside and out, starting to do it for our food is a great first step. If we have not done it before, it is time to make vegetables, fruit, and vegetables the basis of our diet. We can prioritize the consumption of fresh foods, legumes, lean meats, nuts, and seeds.

Staying away from ultra-processed and pre-cooked foods, as well as products with added sugar, very high in salt or with saturated or unhealthy fats, is also important.

Start By Moving More And Moving Away From A Sedentary Life

At this age, especially depending on our work, sedentary life begins to take over us. Making an effort to have a more active life is a good step to start taking health care of yourself and feel better.

This does not mean only that we do some sport a day or a week, but that we are somewhat more active in our day. Whether it’s choosing the stairs instead of the elevator or escalator, going to errands on foot, or getting up to talk to an office colleague instead of texting, etc., moving around more helps a lot and it will show. in our health and our body.

Devoting weekends to doing something more active, stretching our bodies, or going for a walk with our pet for a while when we get home from work are also good options.

Pay Attention To Cardio, But Also To Strength Exercises

When we consider getting in shape and taking better health care of ourselves, especially if we are looking to lose weight, we tend to choose aerobic and cardio exercises. Of course, these are very important and it is a good idea that we choose them.

However, we must remember that from the age of 30 we begin to lose muscle mass and how this affects our metabolism and fat accumulation. Therefore, part of our efforts should be aimed at maintaining and improving our muscle mass.

If we want to start taking care of ourselves, it will be a good idea to combine cardio exercises with strength exercises. In this way, we will burn calories, but we will not neglect our muscles and we will favor strength, toning, and burning calories at rest.

Say Goodbye To Tobacco And Alcohol

If, in addition to taking care of ourselves, we want to stay younger and avoid premature aging, giving up alcohol and tobacco consumption – or reducing it to the minimum possible – is one of our best options.

Among other things, smoking and consuming alcohol greatly contribute to our biological aging, directly affecting DNA. Not only that, but smoking, for example, affects our muscles and makes them less resistant, and affects our mobility. In short, to stay as healthy and young as possible, quitting smoking and drinking alcohol is of vital importance.

Reduce Stress With Relaxing Activities

Stress greatly affects our health and well-being, but also our weight. From the age of 30 these stress levels tend to increase, mainly because, in general, we begin to have more responsibilities: work, children, home, etc.

Getting away from this stress is very important to take health care of ourselves. To do this, we can not only carry out practices that we find pleasant and hobbies that relax and distract us, but we can also learn breathing or relaxation techniques such as Jacobson’s. It may also be a good idea to start practicing activities such as Yoga or Pilates.

In addition, making sure we maintain adequate levels of rest is also important: stay away from caffeine at night, disconnect from electronic and digital devices for a while before going to sleep, create an environment of light and temperature suitable for sleeping, as well as playing sports, drinking relaxing infusions or listening to music before bed can be of great help.

Work On Flexibility

With the passing of the years and the increase in a sedentary life, in addition to the highest levels of stress, you will surely notice how you are becoming stiffer and stiffer.

Staying flexible will not only help our muscles to have greater mobility, but it will also prevent us from hurting ourselves, suffering injuries, and having pain as common as back pain. In addition, it is an excellent way for our muscle fibers to stay young for much longer.

To work on the flexibility we can stretch in the morning before starting the day, practice Yoga or Pilates, and always, always remember to stretch after our sports training, whatever it may be.

You may also be interested in Looking Back: The Best Heart Health Tips of 2012

Six health tips to take better care of older adults

Muscle weakness, lack balance, decreased reflexes, blurred vision, decreased hearing, and joint stiffness. These are some of the characteristics of the natural aging process. For this reason, caring for the elderly requires attention, responsibility, and health tips. In many cases, physical problems and chronic diseases, and others that require more attention in the elderly are added.

” You age as you live, “says gerontologist Nelson Mostajo. “The changes due to aging correspond to the wear of all our systems. But these changes will occur to a greater or lesser extent. Depending on how we have lived our adulthood in relation to our healthy or harmful habits (alcohol, tobacco, poor diet, little exercise) ”, explains the expert.

Specialists Give  Some health tips to Better Take Care of Older Adults and thus, give them a  better quality of life. They all coincide in pointing out that affection, care, support. And respect towards them will contribute to the better development of their health. Likewise, they emphasize that not everyone ages the same. So care varies in each case depending on physical and mental health:

Safety conditions at home

“Most of the accidents suffered by older people occur at home,” Says Mostajo. “Generally due to a  lack of adequacy of the facilities to their physical conditions derived from aging: lower visual acuity, deterioration of physical capacities (gait, coordination, etc.), cognitive deterioration and others ”, he says.

One of the dangers older adults continually face is falling. “They are more prone to falls because due to age and the loss of muscular functions and elasticity there is a decrease in defense and balance reflexes. They also have a decrease in the base of support, thus leaving the center of gravity more unstable ”, explains  Jennifer Rojas,  physiotherapist, and kinesiologist. It is essential to guarantee them the greatest autonomy and security.

“A suitable physical environment is necessary for its development. Adapt the homes to their reality and limitations with correct lighting, ramps, wall brackets in the shower and bathrooms, so that there are no obstacles or dangers for their wandering, ”says the gerontologist.

Reviewing the usual space in which the older adult operates and removing obstacles  (rugs, fragile tables) where they can trip is essential. Modifications must also be made in certain critical areas such as the bathroom and shower, where you must install bars or handles to support yourself and place non-slip mats. When bathing you should always be seated on a static piece of furniture that does not have wheels. It is essential to have good lighting and free spaces to be able to circulate easily.

Medication record

Depending on their health status, older adults consume various medications. Therefore, they can become confused, double the dose, or self-medicate, which is very dangerous. They advise that a family member or their caregiver regulate the intake of medications and keep a  daily control book.


hygiene Adequate personal hygiene is essential for maintaining a healthy old age. and the prevention of the appearance of diseases such as infections. Likewise, it is important to take care of your skin by applying moisturizer and, in case of prolonged exposure to the sun, sunscreen.

Balanced diet

health tips to take better care

The nutritionist Fabiola Maldonado points out that the diet of the elderly must be varied so that they have all the nutrients. It advises to reduce saturated fats  (sausages and cold cuts),  increase the consumption of vegetable fats  (almonds, walnuts, sunflower seeds), fruits and vegetables,  limit the consumption of sugar and salt, control that throughout the day you drink water to be hydrated. He recommends consulting a nutritionist to develop a  diet plan according to the diseases that the older adult has.

To exercise

“ Exercise is important because it produces positive changes not only on a physical level but also on a mental level. It helps the elderly to have a  more active life, thus improving their state of health and even preventing them from falling into a state of loneliness ”, explains the physiotherapist.

Older adults can perform four types of exercises:

  • Strength to strengthen muscles
  • A balance that helps prevent falls
  • Improve reflexes; flexibility
  • Resistance to improve breathing and heart rate

Exercise is the new drug and must be dosed with a prior evaluation by a specialist: a kinesiologist,” emphasizes Rojas.

Make him participate in social activities

It is important to promote the socialization of the elderly with his family and close friends. Whether on walks, birthdays, parties, or more. In this way, you can strengthen ties that the older adult maintains with society and with his relatives. Which will help him to socialize with other people. The environment, maintain a good mood,  feel part of a group and fulfill himself.

You may also be interested in Health tips to stay in shape after 50 years

Health tips to stay in shape after 50 years

At an age, it may seem more difficult to keep fit, but it’s all about fitness and finding an activity that fulfills us and encourages us to exercise. Everyone should have healthy habits throughout their lives. However, after 50 and after menopause or andropause, it is essential to try to stay in shape to ensure self-well-being and enjoy a good quality of life. Here we will give you some health tips to improve your health if you have already reached 5 decades. Take note!

There is No Excuse to be Healthy If You are Over 50

Formerly a person who had already formed his family and was close to retirement was considered an “old man”. For this reason, it was strange to see a person of a certain age participating in physical activities and attending gyms.

In turn, the person fell into a sedentary lifestyle and other habits that, far from helping them to enjoy health and energy, plunged them into a kind of lethargy or boredom.

Fortunately, things have changed, and today,  50 is a good time to improve habits and adopt new routines. This has also changed in terms of medicine, since it was previously thought that, for example, for a woman after menopause it was risky to exercise. It is now known that the benefits of sport are many at any age.

Tips to Stay in Shape After 50

Whether you’ve been in sports all your life or you’ve never been to an academy, it’s very important that you follow an appropriate exercise routine.  For this reason, at 50 it is still essential to attend to the doctor’s recommendations, even with regard to physical activity.

Determine Your Goals

follow health tips

What do you want to exercise for? It can be to lose weight, improve balance, have good health, or strengthen certain parts of the body. Or maybe to clear your mind a bit, put stress aside, or just unwind, have fun, and meet new people. Knowing what your goal is will keep you motivated

Find a Suitable Activity

This means that it should be tailored to your age, your physical build, your skills, and your experience. It seems impossible, but it is not. Try all the activities you want until you find the right one.  You will realize what it is when you don’t want to miss any class.

Enter Exercise into Your Life Without Pressure

Determine how much time you will dedicate to exercise per day or per week, and try to maintain a balance between the time you need to dedicate (for health) and the time you want to dedicate (for pleasure, etc.).

The idea is that you introduce exercise in your life in a way that makes it easier for you so that you do not regret doing it or maintaining the habit over time.

Organize an agenda, a calendar, or schedule if you prefer, write down in a notebook or notepad what you have done and what you have not, and use that as a reference to improve.

Consider Exercise a Pleasure

Staying in shape is a long-term task. Therefore, if you do not exercise for a day or two, nothing bad will happen, but avoid throwing your efforts overboard by returning to a sedentary lifestyle.

Change Your Diet

Do not forget that after a certain age, the metabolism changes.  Therefore, if you eat the same as before, you may find it difficult to maintain a healthy weight. Also, the amounts and foods that you used to eat more regularly in your 20s may no longer work for you in terms of energy.

Exercises to Stay in Shape After 50


It is the basis of exercise and is recommended at any age. Best of all, you can walk anytime, anywhere. While it’s best to be outside, you can always use the gym treadmill when it’s cold or raining.

You can take the opportunity to go for a walk with your grandchildren or with your dog. One hour a day is advisable.  Wear comfortable shoes and walk at your own pace.


Life without music would not be life. And besides, dancing has many health benefits. Staying in shape at 50 can be the funniest thing in the world if we add funky songs to it.


Swimming is another of the sports that we can practice after menopause and andropause because it benefits us without making excessive efforts. You will be exercising without realizing it thanks to the action of the water.

You may also be interested in Medicine practice and coping mechanisms: Avails and Hardness