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After the thirties, people, mostly the Indians, suffer from slowing down of metabolism. This, along with insulin resistance, leads to weight gain. Belly fat starts getting in. The central obesity causes huge damage in the later life from being obese to all sorts of cardiovascular and lifestyle diseases.
But we cannot deny the ageing. After 30, weight gain is extremely common and many problems start creeping up. High BP, blood sugar, deranged lipid profile, heart problems, COPD etc. all have their roots in the thirties. Remember, you can’t let them in. These have to be prevented at all costs.
Diet is the most important part. Calorie deficit has to be maintained, need to take much more than required. Keep carbs low with preference to low GI carbs. Get the concept of ‘balanced diet’ from your brain. That is for the people with a balanced lifestyle. Our activities level is much less than that recommended. Proteins should be higher to maintain muscles while aging. Choose good fats, avoid trans fats and try to increase omega 3 fatty acids and unsaturated fatty acids.
Be active. Even if you had been sedentary while you were young, you have to be active NOW. Move around, walk, do cycling, home gym exercises, stretching, do household chores etc. But move your muscles. TV, mobiles, tabs and games and all sorts of screen entertainments are the main culprits. Simple changes like walking for a couple of miles on returning home from job, can play magic.
Do strength training. It’s a must as you grow older. Try to continue it for life. Do twice/thrice a week, whole body weight training with progressive overload. This is required to preserve muscles (normally lost on aging). This may be the single most important factor which sets apart a guy from India from the West. Gym is ingrained in their culture. Several middle aged people either hit the gym or do outdoor/indoor workouts. But in India we look down upon it as something for young guys, people from show business and bodybuilders.
Manage your stress. Financial, marital and social stress can take a toll on your life. It causes high cortisol and weight gain (water accumulation and also belly fat). Relaxation, Yoga, counseling, meditation etc. can help a lot. Distrurbed sleep and insomnia can be due to stress. Take care of all these. Anyway, this is easier said than done. But a person with chronic stress, finds it almost impossible to lose that pot belly in his middle age.
Regular medical checkup is a must (preferably yearly). Do all the necessary blood tests including lipid profile, blood glucose (fasting and PP), fasting insulin, Vitamin D3, kidney function test, USG for PCOS screening (for women) etc. These tests and your Doctor can screen any metabolic problem or lifestyle disease propping up with age. Catching a metabolic syndrome or pre diabetic condition early can modify your life. Proper lifestyle measurements are actually more important for these compared to medicines.
So those are the 5 most important things you can do. You cannot stop the progress of life. Thus, metabolic slowdown, loss of muscles and fat gain are inevitable. But follow those above 5 tips. These will help you a long, happy and disease free survival.
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