5 Tips For Beating The Aging Process

5 Tips For Beating The Aging Process

Aging is inevitable.

No matter how hard we try, it will catch up with us eventuality, but that does not mean that you have to sit back and let it prematurely take your youth away.

No, there are things you can do starting right now to beat the aging process, and maintain your youthful looks and vigor well into an age nobody will be able to guess!

These tips are extremely simple- there’s no magic pill here.

Read on to find out the five keys tips you should be doing:

Sleep More

Sleeping is one of life’s simple pleasures, and something that should come naturally to everyone.

However, more than half of the USA’s adult population is chronically sleep deprived, in the sense that they get less than the recommended 8-9 hours nightly, many days running.bettersleephabits

Sleep is the one thing that everyone has going for them, since it is the hit reset button for your body.

During sleep, repair ensues, so that proteins in skin are fixed, hormone production is ramped up, and the process of rebuilding in general.

Chronic sleep deficiency inhibits the ability of the body to fix structural defects, including in DNA, which can accelerate greying of hair, wrinkling of skin and deterioration of organs.

Eat Your Veggies

Eat lots of vegetables. It doesn’t really matter which, but include a variety of different ones, as each bring something different to the table.veggies

Most vegetables are extremely low calories, making them perfect for bulk at mealtimes, as you can eat a lot, and not get a lot of calories.

In addition, vegetables are full of fiber, which keep intestinal and colon health on point, as well as tons of anti-oxidants, vitamin and minerals, which fend off free radicals and compounds that damage DNA and promote aging.

Avoid High Risk Habits

Sure, watching TV late into the night is a bad hobby, and it is damaging, but it is not bad in the sense we are referring to.

What we are talking about is related to drinking, smoking and eating junk food.smokingman

Excessive alcohol consumption places undue stress on the liver. The role of the liver is to remove toxins from the body, and routine alcohol consumption can make it difficult to do it’s job effectively.

 

The accumulation of toxins is bad for health, and accelerates the aging process.

Smoking, on the other hand is worse in many aspects.

Smoking has negative effects on the lungs, blood vessels, heart, blood pressure and skin. smoking can age you 25 years in just 5 years.

Smoking can age you 25 years in just 5 years.

Nutrient delivery suffers, so skin ages and wrinkles far sooner than it should, and you increase the risk of dying from complications of the lung including chronic obstructive pulmonary disease, emphysema, recurrent infections and lung cancer.

Stay Happy

We don’t expect you to be euphoric all day long, but being happy has proven benefits over being sad, or pouty.

This can be explained by endorphins, feel good chemicals produced in the brain that boost mood, reduce heart rate and blood pressure, and reduce stress levels as well.

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Practicing mindfulness meditation is one of the best ways to develop your appreciation of the little things in life, and improve your happiness and outlook not to mention the fact that frowning just speeds up development of wrinkles and fine lines!

 

Weight Train

A little jogging or cycling is good during any point of life, but in order to diminish the effects of aging, weight training is a must.weighttraining

Not only does muscle help you fill out your clothing, but it can also help prevent skin from sagging, wrinkling, or your posture from stooping.

Nothing screams old like a hunched back and sagging skin, but luckily, weight lifting can delay this for years to come, not only that, but your overall mobility will be kept in check, and you will look great, so hit the weights!

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What Exercises Are Best to Keep You Healthy?

What Exercises Are Best to Keep You Healthy?

There are a number of exercises recommended to help get and keep you healthy.

The best exercises are the exercises you enjoy and are willing to stick to.

Having said that, as a man or woman ages, their choice of exercises might also change.However, some exercises are suitable for people of all ages and fitness levels.

If you can stand up, and move your arms, there is a healthy exercise for everyone.

Suggested Exercise Levels

The current recommendation is 30 minutes of exercise every day, as well as two strength-training sessions of 30 minutes each per week, at least a day apart to allow the muscles to heal.

The 30-minute sessions should be aerobic; that is, able to raise the heart rate.

Good examples of aerobic exercise include walking, race walking, jogging, swimming, cycling, and of course aerobics or calisthenics.assistedlivingexercise

Most of these are suitable for people of all ages because they are low impact, with the exception of jogging and very vigorous aerobics or calisthenics that might jar the joints.

One suggestion for getting in 30 minutes of aerobics per day is a walking program of 10,000 steps per day.

Depending on how tall you are and the length of your stride, 10,000 steps can equal anywhere between 3.5 and 5 miles.

The good news is that you can accumulate these steps throughout the course of your day, rather than do long and intensive workout sessions.

For example, you can walk up and down the stairs instead of taking the elevator or escalator, get off the bus one or two stops earlier or later and walk the rest of the way home or to the office, park your car further away from the stores to force yourself to walk more, and so on.walkingstairs

You don’t need any special equipment to walk other than a good pair of shoes. You can walk pretty much anywhere that good lighting, has a good firm surface and is in a safe neighborhood.

 

How do you know you are walking fast enough to get your heart pumping?

If you are breathless when you speak, but not so out of breath that you can’t talk, then your heart rate is up and you are getting the full benefit of your workout.

Strength Training

There are a range of options for strength training depending on your personal interests and the facilities you have available.weightlifting

The most obvious form of strength training would be weightlifting.

 

 

 

However, not everyone wants to pump iron in a gym and get big bulky muscles.strengthtraining

This is the most common stereotype in relation to strength training. The good news is that this is a myth. Small sets of hand weights can be just as effective as gym equipment if you use them regularly.

 

Another effective option which is fun and inexpensive is a resistance band.

Resistance bands can be used in a range of great ways to tone arms and legs. They are also very lightweight and therefore easily portable.resistancebands

Starting slowly and adding on bands means you can avoid injury and gradually increase your strength over time just by adding another band.

 

Yoga

Some people think of it as something weird and new age, but yoga has been around for more than five thousand years.

It builds strength and also increases flexibility, balance and stability. This is great for older people, so they can avoid tripping, falling, and becoming immobile as a result of injury and age.yoga

There are many different styles of yoga.

Kundalini is perfect for men because there are no levels and it can improve your strength very quickly.

 

Persistence is the key…

The best exercises are ones you will enjoy doing each day, so mix it up from time to time and it won’t be long before you are seeing that fitter new you in the mirror.

 

imdocmac

Better Heart Health With 6 Simple Tips

Better Heart Health With 6 Simple Tips

Better heart health does not happen over night or without some effort.

If you strive for better heart health, and we all should, there are some decisions you can make to get you started on the path to better heart health and decrease your risk of heart attacks, strokes and peripheral vascular disease.

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The following are 6 tips you can do today to boost your heart health, so you don’t fall victim to heart attacks, strokes, or peripheral vascular disease:

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Coronary Artery Disease

 

 

 

 

 

 

1. Look through your pantry.

There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease.

Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods.

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Heart Healthy Diet

Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase. Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar.

Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy.

Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.

2. Start an exercise program.

This means getting off the couch and getting out there to do some form of aerobic exercise. Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure.

You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week.

toolsforbetterhearthealth
Tools For Better Heart Health

Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming. Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints.

You should also consider doing some kind of weight training about two days per week.

Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising.

You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.

3. Schedule a blood sugar screening.

You can reduce your risk of heart disease by having your blood sugar checked for the presence of diabetes or pre-diabetes.

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Monitoring Blood Glucose

Both conditions can be detected by doing a fasting blood test. Values of blood glucose that are between 100 and 125 on a fasting basis mean you have pre-diabetes and should follow your blood sugars more closely so you don’t develop diabetes mellitus.

Fasting blood sugars of 125 or more mean you have diabetes and must do things like lower your blood glucose levels such as eat a low sugar diet, exercise, and take medications to reduce your blood sugar. Diabetes is a risk factor for heart disease but it is a risk factor you can reverse if you follow your doctor’s instructions.

4. Schedule a sleep study.

If you are told that you snore, you may be suffering from sleep apnea, which is a known risk factor for heart disease. When you have sleep apnea, you stop breathing during your sleep and wake up suddenly, gasping for air even though you don’t remember it in the morning.

Sleep apnea will raise your blood pressure during the day, not to mention that it makes you tired during the daytime.

If you are effectively diagnosed with sleep apnea and undergo treatment (which can mean using continuous positive airway pressure or CPAP, or make steps to reduce your weight), you can lessen your risk for heart disease and can have a better quality of life.

5. Reduce your stress level.

Stress will raise your blood pressure and your heart rate, both things that cause you to have an increased risk of stress on your heart.

You can reduce stress by avoiding those things that cause you to be stressed and can learn the art of several stress-reducing practices, including meditation, yoga, tai chi, and qi dong.

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Stress Management for Better Health Health

Some of these practices have more benefit to your body besides reducing stress, such as increasing flexibility, strength, and balance.

 

 

6. Schedule a cholesterol check.

Cholesterol in your bloodstream can cause a buildup of cholesterol-containing plaques that increase the risk of blood clots that can cause various types of heart disease.

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Managing Cholesterol

Know what your cholesterol should be and how to manage it.

Your cholesterol test (Lipid profile) should reveal your total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides. Your goal for total cholesterol should be less than 200.

 

 

You can lower your cholesterol by eating foods low in cholesterol and saturated fats, or by taking medication that will lower your cholesterol level.

Your total cholesterol is made up of the HDL (high density lipoprotein) and the higher the better. An HDL less than 35 is a risk factor for developing heart disease (coronary atherosclerosis). Aerobic acitivity, proper dieting, and medication will increase your HDL.

Your LDL (Low density lipoprotein) is responsible for the development of hardening of the arteries. Over time the recommended levels have changed. If you have no risk factors for heart disease your goal should be to get your LDL less than 130. If you have 2 risk factors the goal should be less than 100. If you have diagnosed coronary artery disease your goal should be to get the LDL cholesterol less than 70. Obtaining this level usually will require medication such as the statin drugs.

Triglycerides also are part of the lipid profile and your goal should be less than 150. Some people genetically have elevated triglycerides even if they do not suffer from obesity and diabetes. Exercise, weight loss, and dietary changes will help improve your triglyceride level. Watch your intake of fatty foods, red meats and dairy products.

Now you have 6 tips for better heart health to take action on that will lower your risk of developing heart disease and the long term complications.

imdocmac