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Earlier, we discussed the impacts of protein and maintaining your physical activity, and today we are going to share another vital factor in maintaining your athletic performance and health over time: Nutrition.
The key factor in understanding here is the cumulative effect – because nutrition is not just a “now” factor, but it has a significant impact on your health well into the future. The better your diet early in life, the better chance you have of maintaining your body’s ability to thrive and perform.
The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.
While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.
One of the leading causes of age-related illnesses is a condition called oxidative stress, wherein your body’s balance between harmful free radicals and antioxidants becomes imbalanced. Oxidative stress not only causes direct and lasting damage to your cells and DNA, but it is also linked to:
The trouble with oxidative stress is that it is progressive – meaning the damage accumulates over time. In your younger years, the results of mild or even moderative oxidative stress are less visible. Factors that contribute to an excess of free radicals in your system include:
Excessive sugar intake is one of the most significant contributors to oxidative stress, as the molecular breakdown of glucose involves the release of the toxic hydroxyl radical. Under normal circumstances, the hydroxyl output from blood sugar metabolization is managed by antioxidants that roam your bloodstream. However, it quickly becomes a problem when your sugar intake overwhelms your body’s natural ability to maintain balance.
Antioxidants bind to and neutralize free radicals, rendering them harmless. While most foods have varying amounts of antioxidants, maintaining a diet and lifestyle free from oxidative stress is one of the simplest and most effective ways to maintain your health and performance. Simple supplements like H2 Infuse (which targets the hydroxyl radical), as well as Omega-3s, Vitamin E, Vitamin C, and phytonutrient-rich fruits and berries provide antioxidant support to keep you going strong. A comprehensive, well-rounded multivitamin can also help supply many critical antioxidants.
Another key, fundamental factor that greatly impacts people as time passes is the health and function of the digestive system. It is a well-researched fact that both men and women suffer from increasingly problematic digestive problems as they age. In fact, one out of every four adults over the age of 70 takes some form of heartburn medication.
There are several causes for age-related digestive trouble, including:
Thankfully, the solution is fairly simple: Take care of your digestive system while you are young and continue to manage this critical system throughout your life. To accomplish this, you need to provide your gut with seven basic things:
You may need to supplement your diet with digestive enzymes if your body does not naturally produce the enzymes needed for healthy digestion.
As you enter your golden years, the importance of a well-balanced diet becomes increasingly important. It is, arguably, the most important aspect of maintaining your health and performance metrics over time.
Furthermore, there are additional nutrients that tend to become deficient due to changes in both diet and lifestyle, which you may want to begin supplementing early on – either from food sources, a well-rounded multivitamin, or individual supplements:
Staying away from high-sugar, high-glycemic-index, processed foods and eating a healthy diet rich in the nutrients your body needs can reduce the risk of disease and physiological trouble and support your body’s natural ability to perform athletically.
Take a look at the diets of any of the top athletes 50 and above, and you will see. While each of them may be different, they all have common denominators: well-balanced, full of antioxidants, high protein, full of healthy fats, low sugar, and avoiding toxins. And your best bet is to start now.
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women are not the same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.
One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.
As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.
Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It is not a diet per se, as an intermittent fasting program does not dictate which foods to eat.
While the concept of intermittent fasting might sound strange at first, the logic becomes clear when you think back to the evolutionary track of the human body. In the not-too-distant past, three meals per day was not the norm. People would eat when they had food, and hunters could go days without food while maintaining total mental acuity and physical stamina. And while we don't want to revert to these extremes, both science and logic indicate that the human body is not built to eat every few hours.