3. Sweet potatoes
6. Greek yogurt
7. Chia seeds
9. Green tea
11. Protein shake
13. Cottage Cheese
1. You should always use antibacterial soap
2. Always have bottled water with you
3. You should work out on a daily basis
4. Skip high-calorie meals altogether
5. You can substitute food with healthy snacks to lose weight
6. Stay away from fats, they will give you health problems
7. You need to work out very early in the morning
8. In order to be re-energized, you should sleep a lot longer
9. Avoid eating altogether to keep the calories away
10. Egg yolks are bad for you
11. You can overeat on the healthy foods
12. You should eat before and after a workout
13. Stay away from dairy products
14. Using waist trainers will help your metabolism
15. You should stay away from coffee
2. White bread
3. Soy Sauce
4. Canned vegetables
6. Frozen Yogurt
7. Muesli bar
8. Flavored yogurt
9. Salad dressings
10. Zero-calorie soft drinks
11. Drinks with a high amount of caffeine
12. Fat-free sweets
13. Nut Butters
1. Stomach Pain
2. Shortness of Breath
3. Dry skin
4. Night Sweats
5. Difficulty Swallowing
- Weather change
- Skipping meals
- Water shortage in the body
- Sleep deprivation
- Too much sport
- Wobbly posture
- Gnashing of teeth
7. Dizzy Spells
8. Numb or Tingling Hands and Feet
9. Puffy face
- Nephrotic syndrome: when your body excretes too much protein into the urine.
- Thyroid Problems
10. Muscle cramps
11. Dry Eyes
12. Disrupted Sleep Patterns
13. Constant Thirst
14. Chest Pain
15. Blood in Urine
- infection, inflammation or injury of the urinary tract and the genital organs
- kidney stones
- can be the sign of tumors of the kidney, bladder, and prostate
- inflammation of the kidneys
- benign prostatic hyperplasia
- chronic diseases such as diabetes or high blood pressure can cause bloody urine as well.
1. SpinachSpinach has easily one of the most impressive nutrient profiles we’ve ever seen on a vegetable! One cup (30 grams) of this leafy green contains only 7 calories and has 56% of your daily Vitamin A needs, plus 100% of your daily Vitamin K requirements. One study in 2015 found that dark green leafy vegetables like spinach are also good for preventing heart disease and may reduce your blood pressure. On top of that, it also has a lot of antioxidants, which help against cancer and reduce the risk of chronic diseases.
2. CarrotsCarrots are the queens of Vitamin A, capable of providing up to 428% of your needs in just one cup (128 grams). These orange vegetables are also high in Vitamin K, C, and Potassium and they also contain some of the same antioxidants that Spinach has, but in even bigger quantity, which means that it helps prevent cancer even more. A study found out that for each serving of carrots per week, male participant’s risk of prostate cancer decreased by 5%. Another study showed that if smokers eat carrots at least once a week, they decrease the chances of having lung cancer by three times in comparison to smokers who didn’t! That is quite a result for just one vegetable.
3. BroccoliBroccoli is rich in a compound called glucosinolate, as well as sulforaphane, a by-product of glucosinolate, which is really good because it’s known that sulforaphane has a protective effect against cancer. In an animal study, it was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice. Broccoli also protects the heart from disease-causing oxidative stress by significantly lowering the levels of oxidants. And even with all that, it’s still a vegetable loaded with nutrients, with a cup (91 grams) of it providing 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement, and a great amount of manganese and potassium.
4. GarlicGarlic has long been around as medicinal plant, dating way back to China and even Egypt. Allicin is the main compound in Garlic and is responsible for the great variety of health benefits that it has. Allicin might be useful to prevent cancer: One test tube has shown that allicin induced cell death in human liver cancer cells. Some studies have demonstrated that garlic can regulate the sugar in the blood, as well as helping your heart be healthy. In an animal study done with diabetic rats, they were given either garlic oil or diallyl trisulfide, which is a component of garlic. The results showed that it decreased blood sugar and improved sensitivity, proving that this vegetable really does help to control sugar.
5. KaleKale is quite an amazing leafy green vegetable, having health-promoting qualities. It provides only 7 calories per cup of raw leaves, and the daily requirements for vitamin A, C and K. It also contains plenty of vitamin B, potassium and calcium. Because of the high amounts of antioxidants that kale contains, it’s really beneficial for the health of the cardiovascular system, mainly the heart. One study also reported that kale is beneficial for people with high cholesterol, with people that drank 150 mililiters of kale juice per day for 12 weeks got a 10% decrease in bad fat, and a 27% increase in good fat. Another study has shown that kale juice reduces blood cholesterol, blood sugar levels, and blood pressure.
6. Green PeasPeas are a very starchy vegetable, with up to 134 calories provided per cooked cup (160 grams). That means that it has a good amount of carbs, and it may impact blood sugar levels when eaten in large amounts. But even with this problem, they are still very nutritious. One cup of cooked green peas has 9 grams of fiber, 9 grams of protein, vitamins A, C and K, and some B vitamins.Because they are a good source of protein, many vegetarians and vegans use it to boost their daily protein intake. And with the fibers that it has, it also promotes good bacteria in your gut, and a healthy digestive tract.
7. Brussel SproutsBrussel Sprouts are a member of the cruciferous family of vegetables, which contains health-promoting compounds, just like Broccoli does. They also contain an antioxidant called Kaempferol that is very powerful at preventing cell damage. An animal study has demonstrated that it protects against free radicals, which contributes to chronic disease. It helps against colorectal cancer, with one study showing that eating brussel sprouts led to an increase of up to 30% in some enzymes that control detoxification. Along with all these benefits, brussel sprouts are also very nutrient dense, containing 87% of your required daily intake of vitamin C, 137% of vitamin K, 12% of vitamin A, and 12% of Folate.
8. AsparagusThis vegetable is rich in several minerals and vitamins, with just half a cup of it providing a third of your daily folate needs, while also providing quite a bit of Vitamin K and some of the B vitamins. Asparagus also protects your skin from sun damage and helps with weight loss. But that’s not the only thing Asparagus has going for it, because it also helps your liver by protecting it against toxicity and supporting its metabolic functions. And on top of that, it also protects against free radicals as well.
9. Sweet PotatoesSweet Potatoes has antioxidants that help decrease the risk of lung and breast cancer. And yes, it’s the same kind that is found in both Spinach and Carrots, so it’s in good company. A serving of sweet potato also contains a lot of potassium, up to 12% of your daily needs, 10% of the daily requirement of magnesium, and up to 66% of vitamin A. Along with that, a cup of baked sweet potato contains up to 50% of your daily vitamin C needs. One specific type of Sweet Potato, called Caiapo has shown to have an anti-diabetic effect in a study.
10. Swiss ChardSwiss Chard is very low on calories but high in many minerals and vitamins. One cup of it contains only 7 calories, yet 1 gram of fiber and protein, nearly three times the daily requirement of vitamin K, and 44% of the recommended amount of Vitamin A. Swiss Chard is also really well known for it’s potential to prevent problems caused by diabetes mellitus, with it reversing the effects of the disease in one study by decreasing blood sugar levels and also preventing cell damage.
11. OnionsOnions are packed full of vitamin C and vitamin B6, B9, and potassium. They are also a good source for antioxidants, especially Anthocyanins which are only found in onions. Some of the other ones, like Quercetin, Sulfur-Compounds and Thiosulfinates are also thought to reduce the growth of harmful microorganisms, lower your blood pressure, improve your heart health, and even protect against cancer. One study found that consuming onions may help against osteoporosis, because of its protective effect against bone deterioration, and it may increase bone mass and bone density as well.
12. GingerGinger has been historically used as a natural remedy to motion sickness, with several studies confirming later that it significantly reduces nausea compared to just a placebo effect. One of ginger main properties is being anti-inflammatory, which in some studies have shown that it helped patients with osteoarthritis by reducing the pain levels that they experienced on their knees, along with reducing the effects of other symptoms. Ginger can also be helpful against gout or lupus. And not only that, some studies have shown that it can aid in diabetes treatment as well.
13. BeetrootBeets are packed with fiber, vitamin B9, manganese, potassium, iron and vitamin C. This vegetable and its juice also have been associated with a lot of health benefits, including things like improved blood flow, lower blood pressure, and increased exercise capacity. They also contain plant compounds like betanin which is believed to have a lot of health benefits and Inorganic nitrate which helps your blood pressure go down, which in consequence, can help you have increased stamina, boost oxygen use, and lead to better exercise performance.
14. Collard GreensCollard Greens is a very nutrient vegetable, with one cup (190 grams) of it containing 5 grams of fiber, 4 grams of protein and 27% of your daily calcium requirements, easily of the best plant sources of calcium available. This means that it also helps to protect your bones against diseases like osteoporosis. But that is not the only disease that it helps against, because a study has shown that it also decreases the risk of glaucoma by 57%. If you consume it frequently, it also helps prevent prostate cancer as well.
15. Bell PeppersBell Peppers are a good source of fibers, and contain 169% of your required daily intake of vitamin C, along with also containing vitamin B6, vitamin B9, vitamin K1, Potassium, Folate, vitamin E and vitamin A. It also has shown to be a good vegetable for your heart health, bone health, blood pressure and the formation of blood cells. It’s also rich in antioxidants, specially Capsanthin, which helps to protect you against cancer. Some of the other antioxidants also help prevent blindness and heart disease.
Watch your diet
Aging is something that everyone must deal with in their lives. And while you get wiser when you are getting older, your body also isn’t the same as it used to be in your youth, and as such, you need different types of exercises to keep your body fit because some of them can be much more devastating in this age than when you were young. Here are 15 of the worst exercises you can do if you are over 40:
1. Chronic Cardio
Cardio is essential for any exercise plan, and incorporating some form of cardio exercises can be good, but if it’s too much then it might lead to increased levels of cortisol, which is the stress hormone, which in turn can increase the speed at which your body ages and concentrate fat on your belly instead of being distributed throughout your body. The recommended amount of cardio in this age is about a little bit over 20 minutes per day, which is moderate but can lead to your heart being healthier and to keep your blood pressure in check as well.
2. Standing Toe Touch
This one can be easy to see why it’s going to be bad for you if you are over 40. It’s an exercise that puts a lot of stress in your lower back, and quite a bit on your neck as well. When you are young, that isn’t too much of a problem, because your joints are stronger and quite a bit more flexible. However, when you get older, that is not the case anymore, with the joint between your lower back and your hip getting much weaker. Because of this, doing a standing toe touch can lead to injuries on your lower back that might range from minor injuries to serious ones. Because of the way your neck is suffering the weight of your torso in this position, it might also lead to neck problems. In general, it’s wiser to do exercises that will gently stretch your back without causing problems, for example, some yoga positions like child’s pose and sphinx pose.
3. Hovering Leg Lift
Hovering leg lifts seems like a great way to get a flat stomach and reduce belly fat, at least for younger people. However, older folk should stay away from this exercise because, just like the standing toe touch, the hovering leg lift puts major stress on your lower back, which can lead to pulled muscles, injuries on your joints, or even worse. If you really want that flat stomach, it’s better to do a bent knee hollow hold or speak to a health professional or a trainer to know more about some other exercises that you can do to work on your midsection.
4. Behind the Neck Press
If you are over 40, you should avoid doing the Behind the Neck Press because it puts you on a very stressful position, which can compress a very important neck artery, which can cause dizziness, headaches, fainting and even neck fractures. Plus, this exercise is not really required since it’s only designed to bulk up your shoulder muscles, which is something more in line with bodybuilders, and not your average person. Instead, you should do a shoulder roll, or in exercises that focus more on flexibility.
5. Leg Extension
Messing your knees up can be bad when you are young. It can be much, much worse if you are over 40. A simple way to do some damage to your knees and ankles is to perform leg extensions. Because this exercise requires lifting weight on your legs, it can cause heavy strain on your knees when your legs are fully extended, because they are basically the joint that is taking most of the stress and strength that is needed to lift the weight, even more so because when you are older like that your knees are weaker, so this exercise does more harm than good. A way to exercise your legs without putting much stress on key areas like your knees and ankles is to do a chair squat.
6. Sit-Ups and Crunches
Belly fat is something that has plagued humanity since modern society has made us more sedentary, and while when we are younger it’s easier to deal with it, older folk don’t have it easy like that. Sit-ups and crunches are good exercises for strengthening the muscles underneath the fat, but they don’t burn much of it. And on top of that, they can cause injuries on your neck and your back because of how much pressure it’s put on these areas of your body. A better way to burn fat would be to reduce the amount of sugar and fat that you consume daily and do a moderate cardio program to help with your blood circulation. An alternative to strengthen your muscles would be to do planks, because they aren’t as straining as sit-ups and crunches.
7. Trunk Twist
Trunk twist is an exercise which can be easily done by younger people because their muscles are much more flexible and stronger than the muscles of older people. And because it requires a lot of flexibility in areas like your lower back and neck, it’s dangerous and has a good chance that you could cause damage in these areas to the point where it would derail your daily workout program by weeks if not months. If possible, do a proper warm-up before doing this exercise, or instead, to a standing trunk rotation since its easier on your muscles.
Deadlifting can be hard on the body of middle-aged people that haven’t been doing exercises consistently. A lot of them will probably underestimate the amount of strain that lifting a huge amount of weight puts on your muscles, joints, and bones, which can cause serious injuries because of it. It’s much better to avoid doing this exercise at all, and instead focus on using lighter weights like ankle weights or hand weights. And be careful with the amount of weight that you are lifting, you shouldn’t be forcing your muscles to bear it, instead, it should feel fine doing a lot of reps.
Squats is a famous exercise for toning your legs and glutes, and it’s generally fine if you are under 40. But after this magic number, it’s not recommended. The reason why? Squatting puts your body in an uncomfortable position, it especially puts stress on your knees and ankles, which are vulnerable to some serious injuries even if done correctly. If you are using weights? It’s even worse! It’s generally better to do an exercise like step-ups or rear lunges instead because they are easier on your body and will have a more natural position than squats.
10. Smith machine and leg pressing
This exercise is basically on every list about exercises that you should avoid at all costs. It’s true that they help build muscles faster, but because of the way they are, you are basically pushing weight in an unnatural position, which means that it can cause more strain and damages to your ligaments and joints, and with old age, it takes a lot more time for injuries like that to heal completely, and can completely derail your whole workout plan because of it. So, in general, stick with step ups or ankle weights to help you tone your legs.
11. High-impact Exercises
Exercises like running or jumping rope can cause a lot of fatigue in your body, especially if you are not young, or haven’t done exercises in a while, and can cause a lot of stress and strain in muscles, ligaments, and joints like your ankles, your knees and your heels. And because of the age, it takes much longer for your body to heal, and to bounce back from long-distance running than it took when you were 10 or even 5 years younger for example, and it takes a lot more resources from your body to recover than it did before. For people over 40, it’s recommended that you start swimming instead of running or jumping rope because it works every muscle you have and provides the cardio workout you want while having nearly no downsides to it.
12. Extreme Exercises
Extreme exercises might not be for you if you’re over 40, things like tossing tires doing rapid-fire power cleans are a really intense and extreme way of exercising your body ,and while when you are younger you can take the abuse that it puts you through, it’s better to avoid those risks and the kind of strains that it can put on your body because they are going to be much worse when you are middle-aged. It’s better to go easy on yourself rather than the contrary, and to do some light or moderate exercises instead of this kind of thing.
13. Triceps Dips
A lot of people tend to target the triceps area on their body for exercise, after all, nobody likes their arms jiggling when you wave them. However, this floor exercise can be particularly dangerous if you don’t put your arms in the proper position when doing it, which can lead to some painful injuries because your upper arms and rotator cuffs have some tiny muscles in them that can easily be injured. If you still want to exercise your triceps, it’s better to do a triceps push-up or a single-arm triceps kickback.
14. Behind The Neck Lat Pulldowns
This exercise is not recommended for people over 40 to do because it can cause injuries on your neck, shoulders, and arms, which puts a lot of pressure on your rotator cuffs, and if done incorrectly, you can sustain chronic shoulder strains or shoulder pains, or even neck injuries. A good way to actually do it is to keep the bar where you can see it, and try doing this exercise slowly and steadily, changing your grip to better accommodate your needs, that way, you take a lot of pressure that this exercise puts on your body and distribute it better along your shoulder blades and back as well as your arms and neck.
15. Dumbbell Flyes
Dumbbell chest flies are quite an impressive exercise and one the most common and easy ones to do. The problem with them is that they aren’t effective enough and can cause way more harm than good. This kind of workout puts a lot of strain on your shoulders when you bring you arms below your chest, which can cause some of the most painful shoulder injuries. Its recommended that you instead to do Wolverines because it won’t hurt, and it will be generally more effective than dumbbell chest flies.