Midlife Physical Decline: Strategies to Reduce Negative Effects - Essay Sample

Introduction

The physical decline among adults in their middle age is widespread, and it has some negative consequences in an individual's old age. During this age, most individuals experience a decline hearing, the functioning of their immune systems, vision, muscular strength, cardiac output, and menopause in women: deteriorating reproductive capability (Allan et al. 2015).

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Middle-aged individuals should take some steps to reduce or reverse the negative physical consequences likely to be experienced in their old age. For a long time, the physical decline has been linked to consuming unhealthy diets. The following steps are essential in maintaining a healthy diet;

Avoiding saturated fats and replacing them with unsaturated fats. This should include sources of omega-3 fatty acids. This reduces the risk of fatal CAD since it reduces the intake of cholesterol and prevents ventricular arrhythmias and reduces the risk of diabetes.

Consumption of vegetables, fruits, and adequate Folic acid in generous amounts should be encouraged. Consumption of vegetables and fruits dramatically reduces the risk of stroke. Folic acid reduces chances in pregnancies associated with neural tube defects, breast, and colon cancer. Consumption of foods rich in folic acid dramatically reduces the risk of cancer.

Avoid the intake of sugary foods and sugar-based beverages. Consumption of high amounts of sugar has no nutritional value but instead has a risk of obesity and diabetes. Its also essential to consume whole-grain cereal products, high-fiber form to utilize all its benefits. Fiber from whole grains lowers the chances of diabetes, prevents constipation, and controls people's weights.

Avoid high intakes of calories from all sources. Calories consumed from any source, beverage, or solid foods must be avoided to reduce the risk of overweight and obesity. Consume sodium in limited amounts since it is harmful to blood pressure, a significant determinant of coronary disease, and stroke.

Maintaining physical activity is a significant step to reducing the negative consequences of physical decline because it prevents obesity and controls weight gain. Middle-aged individuals can take the following steps when exercising to delay skeletal muscle decline associated with age.

Walking for thirty minutes a day and engaging in activities that strengthen the muscles for not less than three days a week. Having either 75 minutes of strenuous exercise or 150 minutes of gentle activity on a hebdomadal basis aids reduce the risk of cardiovascular diseases.

Aerobic exercise for a minimum of ten minutes a day should also be spread across the week. Engaging in intense physical activity once in a while also reduces the risk of cardiovascular diseases.

References

Allan, B. A., Duffy, R. D., & Douglass, R. (2015). Meaning in life and work: A developmental perspective. The Journal of Positive Psychology, 10(4), 323-331.

Phillips, C. (2017). Lifestyle modulators of neuroplasticity: how physical activity, mentalengagement, and diet promote cognitive health during aging. Neural plasticity, 2017.

Zampieri (2015). Lifelong physical exercise delays age-associated skeletal muscledecline. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 70(2), 163-173.