Red Wine And Longevity

The Health Benefits Of Red Wine

Have you been looking for more reasons to enjoy red wine? Well the good news is it really does provide you with a host of health benefits.

Just remember to limit yourself to no more than five glasses per week (and certainly no more than two glasses a day).redwineandlongevity

 

 

 

 

Just look at the following incredible health benefits of red wine.

Heart Health
Red wine contains a variety of active compounds that contain properties to protect your heart health, including quercetin, polyphenols, and resveratrol. There have been numerous studies looking at how moderate enjoyment of red wine can be beneficial to various aspects which relate to heart disease.

According to the Mayo Clinic, resveratrol can prevent blood clots from forming, raise healthy levels of cholesterol, and help prevent the damage that bad cholesterol causes arteries.

According to the University of Illinois, Urbana-Champaign, found that Quercetin promotes heart health through reducing inflammation, and regulating blood pressure.

Fights Bad Cholesterol

A study from Copenhagen’s Royal Veterinary and Agriculture University found that the level of wine consumption was directly related to the level of good cholesterol, with participants seeing an improvement of 5% after enjoying red wine in moderation.

Additionally, Australia’s Curtin University completed a study that discovered that regularly drinking red wine could reduce the level of bad cholesterol, specifically in postmenopausal women.

Free Radical Fighting

Free radicals build up in your system and cause a variety of diseases, including cancer, cardiovascular problems, arthritis, neurodegenerative diseases, and more. Red wine contains antioxidants that counteract the stress that is caused by free radicals. These antioxidants bolster your immune system, and reduce the risk of a variety of serious health problems.

Diabetes Management

Red wine can reduce the speed with which glucose passes into the bloodstream through the small intestine. This helps with the prevention of blood sugar spikes that type 2 diabetes causes.

When consumed in moderation, red wine can form part of a diet plan for those with type 2 diabetes. The reason that red wine is so much more effective than white wine is because red wine contains over ten times the number of polyphenols.

Prevents Weight Gain

The grapes that are used in red wine contain piceatannol, and this is similar in structure to the compound resveratrol. However, what piceatannol does is block immature fat cells from growing.

Where it is present, it prevents cell development from progressing. It’s so effective at this because it can destroy these fat cells early on in the process, thus preventing the accumulation of fat cells and gains in body mass.

How? By binding to the insulin receptors that are located in the fat cells, and then blocking insulin from controlling the cycle of those cells. Additionally, it blocks the activity of insulin to activate fat formation genes.

Dementia Preventing

The Mediterranean diet has long been known for its vast health benefits. Red wine is central to the diet, and according to the National Institute on Aging, those who follow it reduce the risk of dementia by 48%.

There has been more research completed on red wine as an effective preventative measure for Alzheimer’s.

It is resveratrol that is highlighted as the key compound in red wine that can prevent or slow down the progression of dementia. This is because of its ability to reduce inflammation, and serve as a protectant to neurons.

Red Wine Ingredients

The reason that red wine is so beneficial to health is due to its ingredients, it’s the flavonoid content which boosts your health.

Quercetin is known for its ability to impact heart disease, chronic disease, allergies, high cholesterol, diabetes, skin disorders, gout, stomach ulcers, eye issues, cancer, and cognitive impairments.

Resveratrol is another key compound, and it is known for its ability to support the health of cells and tissues, protect against diabetes, promote circulation, fight oxidative stress, protect against cancer, prevent premature aging, and improve energy.

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Exercise After 50- What You Should Be Doing

What Exercise Should You Be Doing After 50

The mistake many make is stopping exercise altogether as they age.

This is one of the worst things you can do to your body at a time when exercise is needed more than ever.

The aging process hastens breakdown of muscle and connective tissue, and can leave you immobile if you sit there and do nothing about it.

Already over 50?

It is never too late to start improving your health with exercise.

The following are exercises you should be incorporating into your fitness plan:

Aerobics

Aerobics, also known as cardio or cardiovascular exercise, is important at any point of life, but even more so as we get older.aerobicexercise

Aerobic exercise plays an important part in maintaining the health of various organ systems, including the heart, lungs and brain.

Though there are many different types of aerobic exercise, it is best to start with a low-impact variety, to safeguard the safety of the joints until it is established that you can handle more.

 

Be sure to include the following types of aerobics:
• Swimming
• Cycling (including stationary bikes)
• Walking
• Jogging

Strength Training

Far too many people associate strength training with becoming a bodybuilder or some other strong man type of athlete, but in reality your body needs resistance to stay functional.

People that weight train regularly, especially older persons, have a greatly decreased risk of fractures, pain, and immobility due to muscle atrophy.

You need to perform at least basic strength training, which entails using your bodyweight. Added resistance is good, but do it only when you feel you are capable.weighttraining

Be sure to include the following movements into your regime:
• Squats
• Bench presses
• Push ups
• Pull up/ assisted pull ups
• Lat pull downs shoulder presses
• Deadlifts / hyperextensions
• Triceps presses
• Dumbbell curls

If you have preexisting joint issues, you can substitute one exercise with another. For example, removing the squat and using leg extensions instead.strengthtraining

Flexibility Training

The single most underrated aspect of any training program has got to be the flexibility component. The reasons are simple enough to understand, after all, you don’t see any immediate benefit to doing it, so why should you? But there’s another way to look at flexibility training- as insurance.flexibilitytraining

Think of flexibility training as the insurance that safeguards you in the eventuality of the worst outcome, in this case immobility or injury.

 

Flexibility training has numerous benefits on a body aged over 50, such as:

Decreases Pain Following Training- part of the reason muscles and joints ache after a workout is because of an inability of muscles to elongate back, or when they do they place undue stress on connective tissue.
Promotes Balance- loss of balance occurs frequently as we age, due in large part to loss of muscle mass, but also to stiff connective tissue. Flexibility training can significantly help you maintain balance as you age.

Include these in your flexibility training to reap the benefits:

Dynamic Stretches- these are stretches performed prior to your workout to get the muscle and connective tissue loose and ready for activity. This significantly helps to reduce the risk of injury during an active workout set.stretching
Static Stretches- these are stretches performed after working out a muscle group, to relieve muscle tension. Static stretches help stretch the muscle fibers and reduce pain after your workout.

Conclusion

Maintaining the integrity of the joints, heart and muscles requires incorporating some aspects of all the exercises listed above.

Staying mobile will definitely contribute to optimal health and longevity in the future.

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Exercise Ideas When You Are Over 50

Exercise Ideas When You Are Over 50

The intent of the following discussion is to give you some exercise ideas when you are over 50.

The fact that you have reached age 50 is not an excuse to give up on getting fit and staying healthy with exercise.

The following tips on exercise ideas for people over 50 are sure to give you some great ways of getting fit, staying healthy and maybe even looking and feeling younger.

Find Your Passion

With retirement not far off, now’s the time to think about joining up to some local groups to keep yourself occupied and active throughout your retirement.

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                      Getting Fit After 50

If you have a garden, it may be a good idea to get out in your garden more often to develop your passion for gardening and to get exercise that you need.

Gardening is a great way to move more, including bending and twisting that is often seen in the activity.

Man’s Best Friend

A dog is not only a great companion to have, but it is also a great way for you to keep healthy over 50. You will need to walk your dog several times throughout the day, and this can be a great excuse for getting out and enjoying some exercise.

Not only is walking the dog necessary, but the dog will remind you when it needs walking. This is a great way to keep you active as well as being a talking point when you meet people walking their own dogs.

Do Not Rush Things

When you are exercising, you should make sure that you have plenty of time to work out. The older you get, the more important it becomes to incorporate a decent warm up and cool down into your routine.

If you want to go out running for example, you should set aside time for stretching your muscles before you begin, and then start off with a

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Running For Fitness Over 50

moderate pace to gradually build up your heart rate and warm up your muscles.

If you do not leave yourself enough time to do this, you will find that you end up with tired muscles and even pains and trapped nerves.

Consider Joining A Gym

If you are over 50, you will probably find that you do not know many people who want to work out with you in your age group. In order to stay motivated, it is a good idea to join a gym.

Many gyms have exercise classes and you can choose the class that is best for you from the selection offered. There is no doubt that you are likely to be able to meet other people who have similar fitness goals to you and this will help keep you motivated.

weighttrainingafter50
Weight Training after 50

If the classes are not for you, then the equipment at the gym will be a great way for you to work out regardless of the weather. Let’s face it, the older we get, the less time we want to spend out in the cold and rain exercising. The gym is always a pleasant place for you to exercise.

Take Up Swimming

If you have any joint problems, you will know how painful it is to do most forms of high impact exercising. Knee, hip and joint pains prevent most people from doing things like running but there are plenty of low impact exercises you can do. One great exercise that is good for those over 50 is swimming.

This is low impact and there is no way that you could possibly fall or cause any injury to yourself.

You will be able to build muscle, strengthen your joints, enjoy a cardiovascular workout, and enjoy the soothing effect that swimming has on tired muscles too.

It is crucial to add exercise to your routine when you are over 50. So, if you want to achieve or maintain optimal health and longevity take advantage of the above exercise ideas when you are over 50.

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