Getting fit after 50
Everyone should have healthy habits throughout life, but after the age of 50 it is even more necessary to avoid muscle and bone degeneration, which can damage your health and quality of life.
Ideally, you should start working on your muscles around the age of 30, or even earlier, so that you reach your 50s with a healthy body fat percentage and strong muscles. But if not, you still have time to get in shape.
What can you do to get fit after you turn 50?
The important thing is to keep active, stick with it, do not rush yourself and enjoy the process. With this in mind, in order to get fit after you turn 50, you should:
- Medical check-up. If you have not exercised before, you should not start without first seeing your doctor. They will tell you what tests are needed to make sure that your health is in good shape for risk-free exercise. You should also use a personal trainer, who has the necessary knowledge to tailor training plans to each individual and situation.
- Set yourself goals: weight and/or fat loss, improving your balance, increasing your stamina, strengthening your muscles, etc. and establish your routine based on these goals.
- Find an activity that is suitable for your age, stamina, flexibility, experience, etc.; the important thing is to find an activity that you enjoy and that motivates you, so that you never feel like skipping it.
- Plan your schedule, i.e. set the days of the week on which you are going to exercise and for how long. We recommend that you build it up gradually, especially if you have not exercised before, to get your body used to it, so that it feels rewarding rather than wearisome.
- Treat it as a pleasure, not a chore. You will often not feel like exercising because you are tired, sick or have too many things to do; do not worry about it. It is no big deal if you break your routine for a day, just make sure you do not go back to your sedentary lifestyle. Let this rest day give you a boost to keep going with renewed energy.
- Change your diet. As you get older, your metabolism changes and slows down, so you need to control your calorie intake if you want to stay at a healthy weight. We recommend following a balanced and healthy diet suited to your age and needs, so it is often advisable to see a doctor or nutritionist.
What exercises are recommended for the over 50s?
If you have never exercised before, we recommend starting with low-impact cardio exercises, which will help you to increase your stamina and boost your metabolism.
This type of exercise includes:
- Walking. Start with 30 minutes a day and work your way up to one hour, which is the amount recommended for your health. You can do it outdoors, on a treadmill at the gym or with family and friends. Remember to wear comfortable footwear and go at your own pace.
- Dancing has a number of health benefits because, besides helping to keep you active, it improves your coordination and self-confidence and oxygenates your blood.
- Yoga. This is a very complete and relaxing sport, helping to keep your metabolism active, tone your muscles, increase your flexibility and improve your balance. It is also great if you suffer from stress or anxiety, as it can be used as emotional therapy.
- Swimming or aqua aerobics. Aquatic exercises help you to tone your muscles and increase your stamina without exerting too much effort thanks to the action of the water.
Once you find your rhythm and your body gets used to exercising, you can combine cardio exercises with strength and balance training, either with weights or in classes such as BodyPump, LBT (legs, bums and tums) or HIIT (high-intensity interval training).
The important thing is to keep active and strengthen your muscles and bones for good health and a good quality of life.
Hydroxytyrosol: a hidden gem in olive oil
Everyone knows about the health benefits of olive oil, due to its composition. It contains fatty acids and antioxidants, like polyphenols, including hydroxytyrosol.
Hydroxytyrosol is a highly bioavailable phytochemical with powerful antioxidant properties, which is why most of the health benefits of olive polyphenols are attributed to it.
What benefits does it provide?
Numerous studies have shown that regularly consuming hydroxytyrosol provides numerous health benefits:
- It helps to prevent cardiovascular diseases like hypertension thanks to its cardioprotective properties that inhibit the oxidation of LDL lipoproteins. It also inhibits the platelet aggregation that occurs in thrombosis, and protects cells from cell death induced by reactive oxygen intermediates.
- It has anti-inflammatory properties as it lowers serum levels of inflammatory cytokines and increases the levels of anti-inflammatory ones.
- It helps to prevent ageing thanks to its powerful antioxidant properties, delaying cell ageing processes and helping to delay the appearance of wrinkles, sagging and blemishes.
- It has antimicrobial effects as it helps to combat various types of bacteria, virus and fungus.
- It helps to prevent cancer due to its chemopreventive properties (designed to reduce the risk of/delay cancer or prevent it from returning). This is because it is able to prevent the initiation and promotion phases of carcinogenesis.
- It helps to protect the skin against UV radiation by significantly reducing DNA strand breaks caused by this radiation.
- It prevents neurodegenerative diseases such as cardiovascular diseases, diabetes, cancer and Alzheimer’s. Hydroxytyrosol provides antioxidant protection against oxidative damage caused by various types of reactive oxygen and nitrogen species in nerve tissue.
- It helps to prevent age-related vision loss, since in addition to its anti-inflammatory and antioxidant properties, it has protective properties for the pigment epithelium.
How can I consume hydroxytyrosol?
It is therefore important to know that hydroxytyrosol and its derivatives are almost exclusively found in fresh olives and extra virgin olive oil, since when the oil is refined (loses its bitterness) it loses its concentration and composition.
Most of the products that benefit our health are found in foods, herbs and plants. But in many cases the amounts needed to obtain these benefits would have to be so high that it would be impossible to consume them.
Commission Regulation (EU) 432/2012 on "health properties of food" recommends consuming at least 5 milligrams of hydroxytyrosol and its derivatives every day.
One way to ensure that you get your recommended daily intake is to boost your diet with 100% natural food supplements. Keriba Duo is a supplement composed of natural extracts obtained from fresh whole olives and pomegranates, which is highly concentrated in their natural polyphenolic antioxidants, hydroxytyrosol and punicalagins, respectively. One capsule a day provides 10 mg of hydroxytyrosol and 110 mg of punicalagins. Natural extracts are obtained using physical extraction methods only, without using organic solvents or any other chemicals, so their properties remain intact.
The amount of hydroxytyrosol and punicalagins in two capsules of Keriba Duo is equivalent to consuming 5 whole fresh pomegranates and half a litre of extra virgin olive oil!
Tips on how to improve your running
When your body becomes accustomed to training it adapts and you can get into a rut: you are unable to lower your times, improve your stamina, run further distances, etc. To improve your running, it is important to avoid getting into a routine by varying the number, intensity and distribution of your training sessions.
Today we are going to give you some tips to follow to keep on improving:
Spread out the number and intensity of your training sessions
It is very important to know how to plan the volume and intensity of your training, because overdoing it can lead to a drop in performance. This can be achieved by combining long-distance running days with sprint days, with rest days or with functional training, varying the times and distances, etc. The important thing is to adapt the intensity and training to the goals you have in mind.
Measure your progress
Measuring the progress you make in each training session and taking the time to analyse it will help you to identify the things that help you improve and/or set you back. Furthermore, in order to improve your running and performance you need to avoid continuously, drastically increasing your training as your alternate your workouts, i.e. you should increase the intensity little by little, until you reach the point you want to reach, avoiding any strain or fatigue caused by a poor balance between training and recovery.
Endurance training
Whatever your goal, in this sport it is essential to build endurance. To do this, you should increase your weekly distances by a small percentage, i.e. increase the number of miles you run per week. Increase your running distances, even if you are training for a 5 km race, as this improves your aerobic capacity, which will increase your speed or how long you are able maintain a given pace during a race.
Strength training
To be a complete athlete you have to train your whole body, not just your legs or core, because you need strength to run at your best. Additionally, strength training also reduces the risk of injuries.
Make your recovery a priority
Setting aside time for recovery, alternating your workouts, training at certain intensities and times and being aware of your limitations will be the keys to your success.
Therefore, during rest day you can reduce your distance and/or slow down the pace of recovery and sleep for longer hours, because failing to recover properly increases the risk of injury and feelings of fatigue.
Look after your diet
It is important to look after your diet and pay attention to what you eat. In previous posts we have discussed diets for runners, but basically you should bear in mind that a healthy diet helps to improve your cardiovascular health, the speed at which you recover, your ability to protect yourself from illness and it helps to keep you healthy for as long as possible.
Our advice is to avoid processed foods, eat foods of high nutritional value and to include protein, fats and carbohydrates in your meals, distributed effectively to suit your training.
Stay positive and persevere
The mind plays a vital role in your progress, so enjoy running and don't just think about the results; this will help to keep you feeling motivated and satisfied.
In this sport it takes time, determination and daily work to get results. You will find it very hard to notice your improvements in the short term and very easy to convince yourself that all that effort has been for nothing. So, be patient, determined and positive, the results will come.
Vitamins and minerals for beautiful hair
As a general rule, the life cycle of hair means that it falls out to make way for new hair, but there are factors such as genetics and stress that can lead to and exacerbate hair loss. To prevent this, it is important to take care of your hair on a daily basis, with your diet playing a crucial role. Therefore, to have healthy, strong and beautiful hair, you need to follow a diet rich in vitamins and minerals. Today, we tell you which of these support healthy hair.
Vitamins and minerals for beautiful hair
Of the many vitamins and minerals, the following are highly recommended to care for your hair and keep it looking beautiful:
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- Vitamin C. A powerful antioxidant that provides nourishment, texture, shine and strength to your hair, enhancing its natural colour and preventing hair loss. This vitamin can be found in foods such as citrus fruits, strawberries, kiwi fruits and broccoli.
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- Vitamin A. A great source of antioxidants that helps the skin glands in the scalp to produce sebum and hydrate your hair. It is mainly found in spinach, broccoli, turnips, Brussels sprouts, nuts, dairy products and eggs.
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- Vitamin D. This helps to create new follicles, where new hair grows. It is found in cheese, leafy green vegetables, seeds and oily fish. However, it is also obtained from the sun.
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- Vitamin E. This is a powerful antioxidant that stimulates hair growth. It is found in sunflower seeds, vegetable oils, nuts, spinach and avocados.
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- Biotin. This adds density and volume to your hair. It is mostly found in eggs, liver, bananas, milk and dairy products.
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- Vitamin B. Especially 6, 12 and 3, which make your hair softer, shinier and fuller by supporting the body's absorption of lipids and proteins, thereby improving the health of your hair. It can mostly be obtained from pulses.
- Folic acid. This vitamin supports the formation of red blood cells to prevent anaemia, promotes tissue growth, strengthens the central nervous system and promotes the absorption of nutrients in your body, thereby improving the appearance and health of your hair. You can consume it in avocados, beetroot and spinach, for example.
- Zinc. A mineral that helps to balance your hormones and promotes cell regeneration, making your hair grow healthily. It is mostly found in shellfish, sesame seeds, eggs, fish and red meat.
- Iron. This mineral is responsible for producing haemoglobin, which transports oxygen around the body, making hair grow stronger and denser. It can be obtained from foods such as clams, mussels and red meat.
- Calcium. This promotes the absorption of nutrients for strong, moisture-rich and healthy hair growth. It can mainly be found in milk and dairy products, pulses and nuts.
Allergo Journal International publishes a study on Beltavac Depot Plus
The Allergo Journal International has published a study suggesting that Beltavac Depot Plus with mite extract administered in an accelerated cluster schedule is safe and may improve adherence to treatment.
Approximately 50% of patients treated with allergen immunotherapy fail to complete the required minimum course of treatment of 3 years.
This article suggests that an accelerated cluster schedule is as safe as a standard regimen and could improve adherence to treatment, which is essential for patients with limited access to immunotherapy services.
Click here to read the article.
Strength training: the key to losing weight
In order to lose weight it is necessary to create a calorie deficit, i.e. to burn more calories than you consume. To achieve this, it is usually necessary to follow a balanced diet and do physical exercise, but what is the most effective exercise?
Although people tend to think that cardiovascular exercise is best for weight loss, strength training is actually most effective.
Strength training
This type of training, also called hypertrophy, consists of doing weight exercises, either using the weight of your body or weights. There are numerous ways to do this exercise, depending on your ultimate goal: gaining muscle mass, strength, stamina, burning off fat, etc.
This type of physical activity is considered effective for fat burning and weight loss because:
- The increase in muscle mass raises your basal metabolic rate, i.e. the amount your body uses when you are at rest, which helps you burn calories and therefore fat.
- It raises your heart rate, increasing energy expenditure.
- It helps to strengthen your bones, muscles and tendons, improving your health.
- It prevents injuries and improves your body posture, helping to keep you in perfect physical shape.
- It gives you strength and stamina, making you feel nimbler and more energetic.
- It produces endorphins and improves your mood.
- It boosts your immune system, improving your health.
With this in mind, in order to lose weight we recommend doing high-intensity strength training (HIIT, Tabata, circuits, etc.) that also uses your large muscle groups. When performed in circuits, these will be more effective as they will increase the body's oxygen consumption and energy expenditure (fat burning).
For example, a basic fat-loss focused routine that you can do at home involves completing 15 to 25 repetitions of each of the following exercises, with 3 or 4 laps of the circuit:
- Squats.
- Push-ups.
- Planks.
- Suspension rowing.
- Lunges.
As explained above, your calorie deficit will determine how much weight you can lose, and ideally you should combine strength training with cardiovascular training. This will increase your calorie expenditure, which, if combined with a diet that is tailored to achieving your goal, will produce great results.
Using your diet to improve psoriasis
Psoriasis is a chronic, autoimmune disease involving inflammation of the skin, which takes the form of scaling and rashes. Above all, it usually occurs on the elbows, knees, scalp and hands, although it can appear on any area of the body.
This disease can be caused by numerous factors (poor diet, obesity, smoking, stress, etc.) that trigger a genetic predisposition, causing itchy skin, redness, dryness, scaling, etc.
There are various of treatments for this skin condition, ranging from the use of drugs and ointments to taking food supplements and following a specific diet. Today we are going to focus on the latter: using your diet to improve psoriasis.
Using your diet to improve psoriasis
To minimise flare-ups and stabilise the immune system, it is important to follow certain nutritional strategies and a specific diet, which can be supplemented with dietary supplements and probiotics.
The key is to base your diet on anti-inflammatory foods, as psoriasis is triggered by intestinal permeability processes, so it is important to cleanse and stimulate your digestive system at the hepatobiliary level and repopulate your microbiota (gut flora).
This diet should include eating foods that are rich in:
- Vitamin A (retinol): sweet potato, paprika, carrot, peppermint, etc.
- Beta-carotene: carrots, spinach, red peppers, apricots, broccoli, tomatoes, etc.
- Vitamin C: pineapple, oranges, lemons, broccoli, strawberries, kiwi fruits, etc.
- Vitamin D: tuna, mackerel, salmon, sardines, etc.
- Vitamin E: nuts, olive oil, seeds, asparagus, pumpkin, etc.
- Selenium: vegetables, cereals or seeds.
- Zinc: clams, chicken, turkey, pumpkin seeds, brewer's yeast, cheese, etc.
- Polyphenols: beetroot, pomegranates, grapes, strawberries, olives, pulses, onions, garlic, tea, etc.
- Omega-3: mainly oily fish, nuts and olive oil.
These have powerful antioxidant properties, so they support skin repair and reduce inflammation.
It is also important to keep properly hydrated (drink at least 2 litres of water a day), spread your food intake over 4-6 meals, limit your salt intake, include fats, proteins and carbohydrates in all meals and take physical exercise.
It is equally important to avoid or reduce your intake of foods / any habits that can trigger psoriasis flare-ups, such as:
- Alcohol and smoking
- Red meat
- Sugar
- Processed (saturated and trans) fats
- Refined carbohydrates
- Fried foods
- Sausages
- Refined oils and margarines
- A sedentary lifestyle
Given all these recommendations, we can conclude that the Mediterranean diet could be very beneficial as it is based on: virgin olive oil, wholegrain cereals, pulses, fish, nuts, fruit and vegetables. So it can improve markers of vascular inflammation and also help to enhance the condition of your skin.
Taking food supplements that are high in natural polyphenolic antioxidants like Keriba Duo (which contains pomegranate and olive extracts and is high in punicalagins and hydroxytyrosol) helps to reduce psoriasis flare-ups and visibly improves their appearance, thanks to their anti-inflammatory, antipruritic and skin regenerating properties.
Starting running after 40
More and more people want to start taking care of themselves and lead healthier lives. One of the most popular sports of choice, especially among the over-40s, is running.
If you are going to take up this sport, it is important that you take the necessary precautions to minimise the risk of injuries and that you follow these tips.
Tips for starting running after turning 40
At this age you have to bear in mind that your body will no longer respond in the same way as it did twenty years ago, and aspects such as speed, strength and performance will be diminished, especially if you have not exercised for a long time. So, you should start running slowly and follow the tips below:
1. Medical check-up. This is a very important step, which is often overlooked, and it is necessary to prevent injuries and protect your health. Tell your GP that you are thinking about taking up running if you have any recent injuries, chronic illnesses or diseases, etc., as they may advise against it. It is also advisable to get a general check-up, blood tests or even a stress test to make sure that your health is in good shape for risk-free exercise.
2. Kit. Choose running shoes that suit your stride, the shape of your feet and your weight. You should also pay special attention to their cushioning to avoid high impacts on your joints and to protect you from injuries as much as possible. You should seek professional advice. Your clothing should also be comfortable and breathable. Avoid cotton garments, as they make you feel warmer and do not wick away sweat. And if you are going to run in the summer, remember that it is vital to protect yourself from the sun (cap, sunglasses, sunscreen) and, above all, to keep well hydrated.
3. Progress gradually. Do not rush to achieve your goals. Being motivated is very important, but do not try to progress too quickly, as you need a period of adaptation. Start by following the walk-run-walk method until you start to master your breathing and your body becomes accustomed to a jogging pace. As you get used to running you can stop combining it with walking and you will gradually feel less tired and be able to lengthen your training sessions.
4. Perseverance and patience are essential as you are not going to get results in one or two weeks. Bear in mind that at first you have to go through a period of adaptation and then, depending on your physical fitness and perseverance, 3 months after starting running you will start to see results.
5. Go for a run at least 2 or 3 days a week and keep track of your progress. This will allow you to see how much you are improving day by day, little by little.
6. You should never forget to warm up, as this is essential to prepare your cardiovascular system, your muscles and your mind for the exertion you are about to perform. Also, along with stretching after exercise, it is one of the keys to avoiding injuries.
7. Improve your running technique by “jump roping” for a few minutes after warming up. This helps you to work on your stride frequency and length, and to control the speed of your movements. It also helps you to stimulate your circulation, improve your coordination and strengthen your lower body muscles.
8. Also do some strength training because, as you get older, your body tends to lose muscle mass. So it is important that you strengthen all of your body's muscles with strength training, especially in your lower body.
9. Do stretches after training to prevent the loss of elasticity that comes with age and to improve your range of motion.
10. Look after your diet and rest. Follow a healthy diet that includes 20-30% fat, 50-60% complex carbohydrates and 10-20% protein. This is a standard recommendation; if you have a health problem or wish to lose weight you should seek professional advice. Furthermore, it is important to focus on preventing osteoporosis by eating foods that are rich in calcium, vitamin D, phosphorus and zinc (key nutrients to keep your bones strong and healthy).
You should also pay special attention to your recovery after each workout: leave intermediate rest days during the week to avoid pushing yourself too hard and sleep for between 7 and 9 hours a day to allow your body to recover more effectively.
If you follow these tips, all that is left for you to do is enjoy yourself while you improve your stamina, achieve your goals and boost your health.
Changes in your hair and nails as you get older
Over time, your skin, hair and nails are affected by the ageing process and begin to change. For example, your skin loses volume, elasticity and density.
Your hair and nails, which help to protect the body, also undergo changes. In this article we tell you about the most noticeable changes that occur in your hair and nails due to ageing.
Changes in your hair
The main changes that affect your hair, usually after you turn 30 (especially in men), are as follows:
- Its colour changes as it loses its pigment called melanin, which is produced in the hair follicles. These, which are responsible for hair production and hair growth, produce less melanin and this leads to grey hairs. This process generally starts at the temples and spreads to the top of the scalp. As a result, the colour of the hair becomes increasingly lighter, until it is finally white. This also occurs with body and facial hair, which turns grey, although the process generally starts later than on the scalp, and in areas such as the armpits, pubic area or chest it may not happen at all.
- Changes in hair thickness. Hair is made up of protein fibres and (usually) has a lifespan of between 2 and 7 years. Afterwards, the hair falls out and new hair is formed. Additionally, depending on your genes, as you get older hair loss tends to occur because the hair fibres become smaller and many hair follicles stop producing new hairs.
But when do these changes occur? Men are more likely to suffer from hair loss (in some cases baldness) and greying, although women may also experience them, but this is less common.
Another change that occurs with age, especially in women, is that hair is lost and the remaining hair may become coarser, usually on the chin and around the lips. In men, the hair on the eyebrows and in the ears and nose becomes longer and coarser.
Changes in your nails
Although changes in the nails are less noticeable, they also occur over time:
- They grow more slowly.
- Fingernails become pale and brittle, but can also turn yellowish and dull.
- Toenails can become hard and thick.
- Longitudinal ridges may develop on the fingernails and toenails.
In addition, as we age, it is common for more nail-related conditions to develop, like ingrown toenails, fungal infections, pitting, changes in their contour, etc., problems related to iron deficiency, kidney disease or nutritional deficiencies.
How can I minimise the changes to my hair and nails?
To prevent and minimise these changes, it is important that hair and nails receive a minimum of care:
- Hair: avoid overusing hair dryers, stylers, dyes or sprays and get the ends trimmed from time to time.
- Nails: it is better to file them than to cut them; keep them well hydrated and do not wear nail varnish all of the time, as they need to breathe.
You should also look after your diet, as it provides the minerals and vitamins needed to keep hair and nails strong and healthy. Consume antioxidants, vitamins A, B, C, K, etc.
In upcoming posts we will take a closer look at how to achieve strong and healthy hair and nails.
Diet for long-distance training
Nutrition is a very important issue for athletes, especially if they have to cover long distances. Nutrition refers to the biological process of absorbing the food and fluids that are necessary for the functioning, growth and maintenance of vital functions.
Each sporting discipline requires specific nutrition. In the case of running, nutritional strategies for long-distance running are divided into before, during and after training.
In fact, the key to achieving a light, lean body suitable for long-distance running is to keep a close eye on food portions and make sure they are low in fat. Moreover, daily food consumption should be spread across 5 small meals and snacks.
What foods should I eat?
A diet for long-distance training should include high-quality food in the right quantities, as this sport requires a high calorie expenditure, and you should eat at suitable times to prevent hunger and energy loss, thereby ensuring optimal performance throughout the training session.
With this in mind, the best foods for your diet are:
- High-quality protein foods: eggs (yolks and whites), pulses, lean and unprocessed meats, fish and seafood.
- High-quality fat products: extra virgin olive oil, nuts (unsalted and not fried), avocado, oily fish rich in omega-3, or other fats such as coconut oil.
- Carbohydrates: mainly cereals like wheat, rice and corn, and their related products, but they can also be found in tubers like potatoes, sweet potatoes, cassava and quinoa.
- Fruits and vegetables: an important source of vitamins and minerals.
But diet is not the only thing that matters, hydration is also essential if you want to reach the finish line without any mishaps along the way. 
What should I eat during a race?
Over long distances, it is vital to eat energy-boosting foods from time to time.
Carbohydrates are easily absorbed and have a high glycaemic index, but during races they should be consumed in handy formats like gels or drinks.
In addition to the gels and drinks available on the market, other easy-to-carry and healthy foods include nuts, dried fruit and seeds, e.g. sunflower or pumpkin seeds.
Hydration during a race
Long-distance running is an ultra-endurance exercise where the body is pushed to its limits at times. Large amounts of water and salts are lost through sweating, which is why you need to ensure that you drink enough fluids to maintain a balance and restore it after training.
Therefore, during training you should ingest 400-500 ml/hour of fluids and salts (water, Aquarius, etc.), as you need to replenish the water and electrolytes (sodium and potassium) that are lost through dehydration during a race in order to avoid a loss of performance, fatigue and even injury.