Aging Gracefully: Reduce the Stress in Your Life

Many factors can affect how gracefully we age, such as smoking, fast food and drug use. The one factor that is often overlooked is stress. There are a plethora of books and advice on reducing stress, but they all seem to focus on the here and now. With all the evidence that proves what stress can do, isn’t it time we consider the effects on aging as well?

Stress is blamed for an increase risk of heart problems, ulcers and depression. All those can certainly effect how we age, but so can stress itself. We know this by looking at longevity studies. Cultures where people live longer are cultures where life is simpler and there is far less stress. As we age, we become more susceptible to just about everything. Our immune system is less efficient, our bones weaker and our joints less moveable. It stands to reason that stress, and the effects it has on us, is also worsened as we age.

When we get stressed, our bodies respond. Adrenalin production increases as a result of our fight or flight response. Our blood supply is reduced to our non-vital organs and skin. Typically, after we have begun to de-stress, we become depressed or simply tired. This is because of the toll stress takes on us, just like having worked out. The more we can reduce the stress in our lives, the better our body systems work, and the effect on ageing is lessened. So what can we do to help ourselves cope with stress?

Fortunately, there are many simple and natural techniques we can employ. If you feel yourself becoming stressed, try taking a few slow, deep breaths. Not only is this calming, but also gives our lungs extra oxygen that our bodies need. If you are standing, take a seat or lie down. Placing ourselves into a non-aggressive posture signals our brain that there is no danger, and slows or stops the stress response.

Try and step outside for some fresh air, or if you are with others (that may be the stressor) walk away for a moment. If you can, close your eyes and allow your mind to relax; it can be helpful to think about something pleasant. Depending on the situation, stress is often out of proportion to the events. For example, watching your favorite sports team make an error and losing your cool over it. Try to regain perspective since most often the situation is not as bad as you think.

Finally, use a visual aid, such as painting or photo. Choose something or someone that you love, and carry around a photo in your wallet or purse. For parents, pictures of their children at a young age often work well. Remember, stress is a choice, and with some practice, we can learn to either avoid it, or recognize it early and stop it sooner. Not only will we enjoy happier and healthier lives, but we may just also live longer, too. Don’t allow stress to control you, or your body. Simple, healthy alternatives do work once we learn and remember them.

Healthy Ways To Keep Your Mind Sharp As You Age

As people age, their brain function begins to deteriorate. There are many healthy ways to keep your mind sharp as you age. Physical and mental exercise is important in keeping the mind sharp. Another important factor in brain health is nutrition. Eating the right foods will improve brain health, as well as taking vitamin supplements. Supplying the brain with proper nutrition and exercise is the key to staying sharp as we age.

Omega-3 fatty acids are an important nutrient that is needed by the brain. Omega-3 is an essential building block of nerves and brain synapses. Most people today do not get enough Omega-3 in their diet. There are many different Omega-3 supplements that are readily available at any pharmacy or grocery store. Foods that contain Omega-3 fatty acids include olive oil, flax seeds, and walnuts. The best source of Omega-3 is fatty fish like salmon, tuna, and mackerel.

B vitamins are another important nutrient for the brain. Specifically, B-5, B-6, and B-12 are the most important B vitamins because they are used to manufacture chemicals in the brain known as neurotransmitters. The brain’s neurotransmitters are used to send messages from one part of the brain to another part. Leafy green vegetables like spinach and kale are the best source of vitamins B-5 and B-6. Vitamin B-12 occurs naturally only in animal products. Beef and fish are the best natural sources of B-12, although many cereals and soy products are B-12 fortified.

Choline is an obscure nutrient that most people are not aware of. It is vital to proper brain function because it works in concert with B vitamins. The body can make a small amount of choline, but it is important to get choline in the diet or through a supplement. The best source of choline is egg yolks. In fact, choline supplements smell like eggs because they are made from egg yolks. Other good sources of choline include cauliflower, navy beans, almonds, and beef liver.

Antioxidants are important to brain health because they reduce the free radical damage that can occur as we age. The foods with the most concentrated antioxidant content are berries, such as blackberries, blueberries, strawberries, and raspberries. Other foods high in antioxidants are broccoli, spinach, avocados, red bell peppers, and beets. A good multi-vitamin supplement can also help you get more antioxidants.

Exercise is also essential for a healthy brain. Exercise reduces the risk of stroke and helps increase blood flow to the brain. Both aerobic exercise and strength training are beneficial. Aerobic activity increases blood flow to the brain and reduces the risk of stroke. Strength training is thought to slow down the aging process because it increases the body’s supply of human growth hormone. Having a physically fit body is beneficial to the brain at any age, but especially when getting older.

Mental exercise keeps the brain sharp and slows the aging process in the brain. It is important to learn new things to keep the brain active. Working puzzles, reading, and learning to play chess are all great ways to keep the brain active and learning. Social activity is also important to brain health. Interaction with other people provides stimulation that you cannot get from being by yourself. Join a book club or engage in some other type of social activity to keep your brain sharp.

The best ways to keep your mind sharp as you age involve nutrition, exercise, and mental activity. Eating a balanced diet along with taking supplements will ensure your brain has all the nutrients it needs. Getting physical and mental exercise are also important in keeping your brain healthy.
Healthy Aging and Exercise

Aging is an inescapable and natural process which begins the day we are born. We all want to age gracefully but many of us don’t. We often become a prisoner in a body that has betrayed us and are forced to struggle through daily activities that we once took for granted.

Healthy aging is a process that begins when we accept there are things we can do to slow down the aging process. It’s never too late to realize that we really do have a say in how well we age.

Read on to discover the role exercise has in healthy aging!


Exercise Burns Calories

As we age, it goes without saying most of us need help controlling our weight. Exercise burns calories that normally and without a conscience, deposits fat directly around our waistlines. Studies have shown that eliminating “the spare tire” can significantly lower the risk of age-related illnesses such as type II diabetes, degenerative arthritis, and heart disease.


Exercise is Good for the Heart

Simple exercise such as walking, gardening, or mowing the lawn can contribute immeasurably to a healthy heart. The heart, like any muscle, becomes more efficient as it is worked. A healthy heart makes it easier for us to carry out every day tasks with less effort.
Keeping the heart healthy is one of the best things we can do to defy the aging process.


Exercise Helps Maintain Muscle Strength

Maintaining muscle strength through exercise can help us with a host of problems associated with the aging process. As we age, we naturally lose muscle mass, become less flexible, and suffer joint stiffness. As a result we may become hostage to the inevitable aches and pains lack of exercise bestows upon us. Exercise has been shown to decrease these aches and pains and improve quality of life.


Exercise Maintains Mental Health

Mental decline often accelerates the aging process. Even as we grow older, exercise encourages development of brain cells and our capacity for learning new things. Exercise may not create geniuses out of normal people, but it certainly can halt or delay the onset of age induced dementia and Alzheimer’s.


Types of Exercises

There are exercises to improve balance, increase flexibility, and make us stronger. Often overlooked is the fact that exercise can dramatically improve mental function. Sorting it all out is a confusing process indeed, but with a little research we can resolve which exercises are best for us and be on our way to years of graceful aging.

Without question a sedentary lifestyle can contribute to a myriad of health problems at any age. It has been shown that regular activity can lower the incidence of chronic age-related diseases by up to 50 percent.
You don’t have to run a marathon to enjoy the rewards of exercise. A leisurely stroll, an hour or two in the garden, or taking a dip in the pool are all perfect examples of beneficial exercise for the aging.

(As a special note, remember that before starting any exercise regimen, always consult your health care provider.)


If there really is a “fountain of youth” it is the discovery that exercise plays a role in healthy aging. The key is to get up and get moving. Staying active through your golden years will without a doubt help us age gracefully.
Keeping Your Heart Healthy As You Age

As you age, you need to keep every part of you healthy but perhaps the most important part, your heart, is often neglected when it comes to health.  But, if you want to live to a ripe old age and enjoy every minute, you need to incorporate some heart healthy practices into your every day life.

Because of the perfection of the heart's structure, it is a never-ceasing pump. The heart is strong because of the cardiac muscle which does the work of contracting and relaxing seventy to eighty times a minute. Keeping your heart healthy as you age depends on your life-style and what you do with your heart.

Exercise is vitally important. Most kids are born with a healthy heart. Today children don't get the exercise needed to keep their heart healthy as they age. The heart is a muscle and to gain strength must be exercised. Regular exercise, just thirty minutes a day makes the heart beat faster and sends the blood to the necessary areas of the body. Increasing the heart rate results in additional oxygen and other nutrients getting to your heart and other organs and helps in maintaining flexible arteries.

Keeping the heart in good shape involves regular activity such as dancing, jumping rope, or anything that will get you breathing deeply. During childhood children should be encouraged to go outside and play and learn a routine of taking care of their heart. As you age the routine should become part of your everyday life. Seniors should check with their physician, especially if they have been sedentary or have risk factors for heart disease.

In the teen-age years it is very easy to get caught up with bad habits that will eventually tax the heart. Poor nutrition usually starts about this time with carbonated sugary drinks and fried fast food. Good nutritious foods fuel the heart and keep it in good working order. White bread and deserts of every kind are a common staple in the American home today. This must change in order to keep the heart in good working order.

Avoiding empty calories is one way to be heart healthy. Eating fresh vegetables and fresh grains provide the needed fiber and supply the vitamins and minerals needed, not just for the heart, but extending into every part of the human body. Obesity is on the rise and research has proven that limiting calories that have unhealthy fats can protect the heart and help protect against atherosclerosis.

As the heart ages, it tends to stiffen and pump less effectively. There is not just one magic food. Eating a variety of nutritious heart-healthy foods is wise. Incorporate Salmon and omega-3 fats. Almonds and walnuts are good for the heart and should be eaten daily.

Keeping your heart healthy as you age naturally includes fresh air and lots of pure water. There is no place for tobacco if you want to have a healthy heart. Living the good life as you age involves a heart-healthy lifestyle.

Top Anti Aging Foods To Keep You Healthy As You Age

As the science of nutrition continues to grow, we are learning more and more about how adding certain foods to our diets can help keep us healthier as we age. Let's talk about a few foods that probably should be making more frequent appearances on our plates as we get older:

Berries

It turns out that dark-colored berries pack a real punch when it comes to antioxidants. Blueberries, blackberries, black currants, and elderberries are a few examples of these potent anti aging foods. Antioxidants are molecules that help neutralize free radicals- harmful molecules that damage the body's cells, cause cancer, and speed the aging process. Free radicals are also implicated in the development of cardiovascular disease as well as other age-related conditions like Alzheimer's disease.

Cruciferous vegetables

Cruciferous vegetables are a group of plants with very good cancer fighting properties. Current research shows that these vegetables contain a phytochemical known as isothiocyantes. This chemical stimulates our immune system to break down potential carcinogens. Examples of cruciferous vegetables include broccoli, cabbage, cauliflower, radishes, and turnips.

Garlic

Garlic is proving to be a real powerhouse when it comes to maintaining our health as we get older. Its many benefits include: lowering blood sugar, preventing blood clots that cause heart attack or stroke, lowering cholesterol, and preventing cancer and colds. As we age, our immune systems weaken, leaving us more vulnerable to catching a cold or the flu. Garlic has antiviral and antibiotic properties that prevent pathogens from gaining a foothold in our bodies.

Salmon

Salmon contains essential fatty acids along with powerful antioxidants that have strong anti-inflammatory properties. Inflammation is one of the most powerful causes of age-related disorders. Salmon is rich in omega-3 essential fatty acids; omega-3's inhibit inflammation, protect heart health, help keep skin young, and function as natural anti-depressants. Adding salmon to the diet is particularly helpful for women over the age of 50, because after menopause, the risk of heart disease for women becomes comparable to its levels in men. Heart disease actually kills 10 times as many women as breast cancer, so this is a very overlooked risk for women.

Nuts

Most varities of nuts are excellent sources of minerals, especially brazi nuts and walnuts. Adding nuts to your diet helps boost the functioning of your immune and digestive systems, improve the quality of your skin, and prevent cancer. They also help maintain healthy levels of cholesterol. Avoid eating rancid nuts- these have more free radicals.

Avocados

Avocados contain high levels of folate- a substance that is good for heart health. Studies show that people who consume folate regularly have a lower incidence of heart disease than those who do not. Avocados also help reduce the risk of stroke- a common condition among the elderly because of blood circulation and heart problems. They contain carotenoid lutein that helps prevent macular degeneration and cataracts- common conditions among the elderly.

While we cannot prevent aging, we can slow its effects by adding some of these foods onto our plates.
Keeping Your Bones Healthy as You Age

Aging is a natural process that is fraught with dangers, some of the worst of which are bones that are porous and weak. Age can come with bone loss that, if not checked, can develop into osteoporosis. Osteoporosis is one the main causes of disability in senior citizens and often leads to debilitating bone fractures and other serious injuries.

Fortunately, however, there is plenty that can be done to keep your bones healthy as you age. With a healthy and nutritious diet, plenty of vitamins, and a good exercise program you can keep your bones strong no matter what age you are. Here are a few tips to encourage healthy bones in the golden years.

In order to maintain strong bones in later life, it’s important to ingest large amounts of the nutrients that promote proper bone growth. A diet rich in vitamin D and calcium can go a long way in reducing the risk of osteoporosis.

As one of the most important elements in bone tissue, calcium is a crucial nutrient to ingest in order to ensure healthy bones. Additionally, ingesting plenty of vitamin D will help your body more easily absorb the calcium you intake. Hand in hand, these two nutrients provide the most important building blocks of strong bone tissue.

In order to get the Institute of Medicine’s recommended 1,200 milligrams of calcium per day for older age groups, consuming plenty of dairy products is vital. Three generous servings of milk, yoghurt, or other dairy product every day will help you reach the daily recommended amount of calcium and keep your bones strong. Other foods with high levels of calcium include broccoli, spinach, and orange juice that has been fortified with calcium. If these foods are not available in your area, calcium supplements can help ensure that you ingest sufficient calcium on a daily basis.

In order to get sufficient amounts of vitamin D, drink milk that has been fortified with the vitamin. The sun is a great source of vitamin D, but on cloudy days or during winter months, you may have to invest in some vitamin D supplements as well.

But keeping your bones healthy as you age goes above and beyond these basics of nutrition. Plenty of exercise is also necessary to keep the bones at optimum strength as you age. Weight-bearing activities such as jogging or even walking fast will help to keep your bones in peak condition. A minimum of 20 minutes of jogging or walking at least three times a week can work wonders on your bones. Light resistance training can also help to promote bone health.

In this stage of your life, you should stay away from foods that are highly processed as these tend to lack the crucial nutrients that your body depends on receiving from the food you eat. Exercise programs that are too vigorous for your body should also be avoided as these can be a source of excessive strain on the bones and even cause injury.

Top Vitamins For Healthy Aging

It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.
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article:

It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.



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title: Top Vitamins For Healthy Aging

article: It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.


Keeping Your Bones Healthy as You Age

Aging is a natural process that is fraught with dangers, some of the worst of which are bones that are porous and weak. Age can come with bone loss that, if not checked, can develop into osteoporosis. Osteoporosis is one the main causes of disability in senior citizens and often leads to debilitating bone fractures and other serious injuries.

Fortunately, however, there is plenty that can be done to keep your bones healthy as you age. With a healthy and nutritious diet, plenty of vitamins, and a good exercise program you can keep your bones strong no matter what age you are. Here are a few tips to encourage healthy bones in the golden years.

In order to maintain strong bones in later life, it’s important to ingest large amounts of the nutrients that promote proper bone growth. A diet rich in vitamin D and calcium can go a long way in reducing the risk of osteoporosis.

As one of the most important elements in bone tissue, calcium is a crucial nutrient to ingest in order to ensure healthy bones. Additionally, ingesting plenty of vitamin D will help your body more easily absorb the calcium you intake. Hand in hand, these two nutrients provide the most important building blocks of strong bone tissue.

In order to get the Institute of Medicine’s recommended 1,200 milligrams of calcium per day for older age groups, consuming plenty of dairy products is vital. Three generous servings of milk, yoghurt, or other dairy product every day will help you reach the daily recommended amount of calcium and keep your bones strong. Other foods with high levels of calcium include broccoli, spinach, and orange juice that has been fortified with calcium. If these foods are not available in your area, calcium supplements can help ensure that you ingest sufficient calcium on a daily basis.

In order to get sufficient amounts of vitamin D, drink milk that has been fortified with the vitamin. The sun is a great source of vitamin D, but on cloudy days or during winter months, you may have to invest in some vitamin D supplements as well.

But keeping your bones healthy as you age goes above and beyond these basics of nutrition. Plenty of exercise is also necessary to keep the bones at optimum strength as you age. Weight-bearing activities such as jogging or even walking fast will help to keep your bones in peak condition. A minimum of 20 minutes of jogging or walking at least three times a week can work wonders on your bones. Light resistance training can also help to promote bone health.

In this stage of your life, you should stay away from foods that are highly processed as these tend to lack the crucial nutrients that your body depends on receiving from the food you eat. Exercise programs that are too vigorous for your body should also be avoided as these can be a source of excessive strain on the bones and even cause injury.