Five simple rules for staying healthy and not going soft after fifty

The equator of life has passed, and at this age, many find it hard to admit that their best years are behind them. Only old age and gloom are on the horizon. Or do they?

Not only can you spend the time you have left without suffering, but you can even enjoy it. All you have to do is follow some simple rules. In fact, everyone knows about them, but only those who adhere to them will succeed.

1. It’s time to lay off the alcohol and cigarettes
The time has come to do what you’ve been putting off all your life, and that’s give up drinking and smoking. Smoking is extremely harmful to the body, and it’s never too late to give it up. Alcohol, at the very least, does not do any good, and its abuse can lead to premature death. By quitting bad habits, you will increase not only your life expectancy, but also its quality.

2. Goodbye, Mayonnaise
Make adjustments to your diet with a balance of quality proteins, polyunsaturated fats and complex carbohydrates. Eat fruits and vegetables, fish, lean meat, cereals, nuts, legumes, drink enough water. Keep salt and sugar intake to a minimum. With proper nutrition, you can reduce your risk of dying from cardiovascular disease by one-third.

3. Get enough sleep before you do all of the above
The recommended length of sleep is seven to nine hours. During this time the brain has time to process the information it has received during the day and to clear itself of nerve cell waste products. If you sleep less, you may encounter cognitive disorders, if you sleep more – you increase the risk of problems associated with a lack of motor activity. You should sleep in complete darkness. And no gadgets in bed!

4. explore the world outside your apartment
You don’t have to set records on a stadium treadmill, but you need to find at least half an hour a day for a brisk walk. Aim for 10,000 steps a day, and then you’ll feel invigorated for years to come.

5. Think back to the army (or pretend you served)
Incorporate into your life and start following a daily routine that you are comfortable with. Wake up and go to bed at the same time, eat at the same time. And don’t forget about moderation in everything: no overeating, hunger strikes, sleepless nights, or long periods of seclusion.