Generally, after hitting age 50, weight gain, fatigue and loss of strength serve as not-so-pleasant reminders that we are aging. The good news is we can have control of the severity of these symptoms in most cases.

The average weight gain is 1-2 pounds per year between early adulthood and middle age. Women tend to gain weight after menopause although research does show that menopause is not generally the cause itself but our environment and lifestyle. Our metabolism slows down beginning in our 30s as well, making exercise and increased activity important to maintain. It will have declined by 10-15 percent by age 50. As we age our cells become more insulin resistant ,which tends to increase belly fat, so we definitely should start decreasing the amount of refined carbohydrates that we eat such as white bread, white flours, sugars, desserts, etc. … Get rid of the foods containing high fructose corn syrup, trans fats and processed foods from your diet.

I can’t stress enough the importance of maintaining muscle and in this case it does ring true that if you don’t use it you lose it. Decline in activity can lead to Sarcopenia which is the term used for decline of muscle tissue associated with the aging process, and is one of the biggest causes of overall functional decline and increased risk for loss of independence. Loss of muscle is the biggest contributor to lower metabolism as muscle burns more calories at rest than fat. By far the most underrated health issue after age 40-50 is muscle loss. Feeling weaker or more fatigued after a walk? This may indicate muscle loss. Muscle atrophy leads to weaker bones, which increases your chance for fractures and longer healing time.

Two very important practices need to be done to prevent muscle loss. One being to get enough protein intake in our diets — at least 30gm per meal (add high protein snacks and drinks to your day) as muscle mass is made up of proteins and unfortunately we must be active especially by doing resistance type exercises to preserve and strengthen muscles. Please seek advice as you will need to do the proper level of intensity and frequency (number) for the best benefit. But activity is better than none. Start slow but move more.

Remember, it is never too late to start.