Posted by Getting Your Health and Wellness In Order
Health and Wellness Guide Introduction – Baby Boomers Just Want To Stay Healthy
Welcome to this Health and Wellness Guide article. For many of us Baby Boomers, the last ten years have been filled with caring for or watching our aging loved ones deal with conditions such as osteoporosis, Alzheimer’s, heart disease and cancer.
Seeing these diseases up close and personal has made us even more determined not to go there ourselves, and we’re taking a very different path than our parents.
The Importance of Change
According to the most recent Boomer Statistics on Boomer Trends, Boomers’ number one concern is staying healthy and active. In this book, we’ll go over a few pointers for starting the new decade with a fresh mindset for better health and vitality.
Cancer is a topic that is frequently discussed in the media these days. Many of my acquaintances have recently had their first colonoscopy. There have been a few changes in the recommendations for this test over the last decade, just as there have been recent changes in testing for Breast and Cervical Cancer. Advances have been made in detecting prostate cancer earlier, and more people are getting these tests than ever before.
My recommendations here are to stay current on cutting edge testing and to have an open conversation with your doctor about your own family history, as well as any changes in your body or diet.
Furthermore, it is critical to maintain an ongoing dialogue with your doctor about any concerns you may have. The first step in prevention is becoming aware of your own body and any changes you notice. Early detection of any type of cancer increases your chances of beating it.
I recognize that my parents and many of their friends would never have discussed family history with their doctor, nor would they truly understand their own bodies in the same way that I do. The Baby Boomer generation is learning to take charge of our own health care rather than relying on someone who does not truly know us. That’s fantastic!
Health and Wellness Guide – You Must Exercise To Beat Aging
Exercise and diet have been shown to help prevent osteoporosis and Alzheimer’s disease, as well as many heart-related issues such as hypertension and weight gain.
Start By Getting Moving
Like most people, you’ve probably heard that physical activity and exercise are good for you. In fact, staying physically active on a regular basis is one of the healthiest things you can do for yourself. Exercising has been shown in studies to provide numerous health benefits and older adults can benefit greatly from staying physically active.
Even moderate exercise and physical activity can improve the health of people who are frail or have diseases associated with aging. It is perfectly acceptable for older people to exercise. And importantly, that conviction is founded not on intuition but on extensive research conducted over the past several years.
It was determined that exercise was too dangerous and too vigorous, and that older people, due to frailty, were more likely to be injured or damaged by exercise. However, a number of well conducted, controlled studies have shown that a variety of exercises are not only safe but also beneficial to older people.
This includes aerobics, which is great for heart and lung conditioning, as well as rather vigorous weight training, which has demonstrated the ability in people in their 60’s, 70’s, 80’s and even 90’s to significantly increase muscle mass, most notably muscle strength, and most importantly, to translate that increase in strength into the ability to carry out daily living functions. Things that are essential for long-term independence and health.
Consistent physical activity and exercise are essential for almost everyone’s physical and mental health, including older adults. Maintaining physical activity and exercising on a regular basis may result in long-term health benefits and even better health for some elderly people who already have diseases and disabilities. That is why, according to health experts, older adults should strive to be as active as possible. We hope you agree that regular exercise and physical activity are important, and that you are ready to take action!
There are numerous ways to stay active, and no matter your age, you can find activities that suit your fitness level, physical abilities and needs. Most older adults, regardless of age or condition, will benefit from increasing their physical activity to a moderate level. However, if you haven’t been active in a long time, it’s important to start slowly and gradually increase your level of effort.
Similarly, if you are predisposed to chronic diseases such as heart disease or diabetes, or if you smoke or are obese, you should consult your doctor before increasing your physical activity. Many people find that having a clear goal in mind motivates them to move forward with a project. Following these steps will assist you in reaching your goal of incorporating exercise into your daily routine.
- Determine your starting point
- Determine your current level of fitness
- Set short-term objectives
- Set long-term objectives
- Make a plan if necessary
According to health experts, older adults should be active on a daily basis to maintain their health, whether through physical activity or regular exercise. Consider doing exercises that you can fit into your daily life when thinking about ways to be active. Choose activities that you enjoy and that fit your lifestyle, budget and health.
Moderate exercise is the most beneficial in the long run, and I recommend doing something you enjoy. What about Tango classes? Maybe you’ve always wanted to play tennis or swim well.
If you enjoy exercise, it will be easier to get out there and do it, so choose wisely and keep it up! Begin an early morning swim routine or enroll in a dance class. Social activity is extremely beneficial in maintaining the health of our brain cells, so combining our exercise with a social gathering is a different good way to stay active, healthy, and vital well into our golden years.
Health and Wellness Guide – Diet To Beat Aging
It appears that we are all looking for the “magic bullet” that will postpone the natural aging process. Put an anti-aging label on almost any product, and it will fly off the shelves.
According to some experts, one solution to aging gracefully may be found in the grocery store, such as fruits and vegetables, green tea and a variety of other healthful foods rich in antioxidants and other potentially age-deterring compounds.
Dietary choices are critical for delaying the onset of aging and age related diseases and the sooner you start, the better.
Start By Eating Right
Some foods and beverages contain potent substances known as phytonutrients, which some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, consume “free radicals,” which play a role in the development of diseases such as heart disease, cancer, osteoporosis and Alzheimer’s.
We become more vulnerable to the long-term effects of oxidative stress and inflammation on the cellular level as we age. The theory is that antioxidants and other anti-aging compounds help cells protect themselves from free radical damage and reduce the effects of aging.
Aside from antioxidants, some other compounds in foods may have an effect on aging. According to experts, they can be classified based on their impact on inflammation at the cellular level.
All foods fall into one of three categories:
- Pro-inflammatory
- Neutral
- Anti-inflammatory
You can help to slow aging at the cellular level by eating foods that are anti-inflammatory and high in antioxidants.
Consuming foods and beverages rich in a variety of compounds, including antioxidants and anti-inflammatory compounds, such as cold water fish and brightly colored fruits and vegetables, may help to reverse age-related changes.
Foods classified as pro-inflammatory, on the other hand, may hasten aging.
When we consume large amounts of saturated or trans fatty acids, sugars and starches, insulin levels rise, triggering an anti-inflammatory response and hastening the aging process.
While there are numerous benefits to eating healthy, diet is not the only factor that influences the aging process. Still, making wise lifestyle choices is within your power and is one of the best things you can do to help prevent disease and slow aging.
According to experts, you should eat a variety of healthy foods to reap the most benefits.
We know about antioxidants and anti-inflammatory properties of foods, but we suspect there’s a lot more going on than just fighting free radicals to improve health and prevent disease. To improve your health and reduce the signs of aging, incorporate the following foods and beverages into your diet:
- Fish: Follow the American Heart Association’s recommendations and eat fish twice a week, preferably fatty fish high in omega-3 fatty acids. This is a powerful anti-inflammatory food that has a plethora of health benefits.
- Fruits and Vegetables: Fruits and vegetables are antioxidant powerhouses. Aim for a variety of colorful produce. For maximum benefits, consume at least five servings per day.
- Whole Grains: Whole grains contain soluble fiber, which helps lower blood cholesterol levels, as well as phytonutrients comparable to any fruit or vegetable. Aim for at least three servings per day.
- Legumes: Legumes are unsung heroes, packed with nutrients comparable to fruits and vegetables and containing very few calories. Include them three to four times per week in your diet.
- Yogurt: Yogurt has all of the benefits of dairy foods, plus probiotics, which help increase the amount of healthy bacteria in the intestines. One of your three dairy servings per day should be yogurt with active cultures.
- Nuts: Nuts are high in B vitamins, which are beneficial to both the heart and the brain. The healthy fats in nuts benefit elastin and collagen in the skin, assisting in the maintenance of skin structure and resilience. Because nuts contain a lot of calories, it’s best to eat them in small amounts.
- Water: Water is necessary for the hydration of the skin, muscles, circulation and all organs in the body. In addition to other liquids and liquid foods, drink 3 to 4 glasses of pure water.
Health and Wellness Guide – Beat Aging With Vitamins
Calorie restriction is regarded as the gold standard among the various approaches to slowing the aging process. However, as supplements have improved, several have been discovered to slow down the agents that fuel the aging process.
Supplements
DHEA – DHEA is an adrenal hormone that serves as a precursor to steroid hormones such as testosterone and estrogen. DHEA degrades rapidly with age in both men and women.
Testosterone – Testosterone is the hormonal stimulus for sex drive in both men and women, and it declines with age in both sexes. Testosterone is also important in maintaining muscle mass, strength, and bone density.
The hormone is commonly given to elderly men and women as a topical cream, but oral testosterone supplements and injectable forms are also available.
Estrogen and Progesterone – The “female” steroid hormones estrogen and progesterone play critical roles in bone density and strength, sexual function, mental function, and, in women, preventing the effects of menopause. Recent research suggests that estrogen may be an effective treatment for age related memory problems.
Melatonin – Melatonin is a hormone that is produced by the pineal gland, which is located beneath the brain. Melatonin is an extremely powerful antioxidant that has been dubbed the “pacemaker of the aging clock” in humans.
It is released nightly as part of our time dependent biorhythms to aid in sleep and recovery from exhaustion. According to published research, maintaining youthful levels of Melatonin can help protect against age related degenerative diseases.
CoQ10 – CoQ10 is an essential component of normal mitochondrial function. It is found in mitochondrial cells throughout the body, where it aids and regulates the oxidation of fats and sugars into energy.
Aging people have been found to have 50% less CoQ10 than young adults. Because of this discovery, CoQ10 is now one of the most important nutrients for people over the age of 30 to supplement with.
Aspirin – The most common cause of disability and death in the United States is an abnormal clot that forms inside an artery and causes a heart attack or stroke. Aspirin has an immediate and long lasting effect on blood platelets, making them less likely to clump together and improving blood flow.
Fish Oil – Research on omega-3 fatty acids has been so conclusive that the National Institutes of Health published a report stating that fish oil may help reduce deaths from heart disease. According to the FDA, supportive but not conclusive research shows that consuming EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
The beneficial effects of fish oil are attributed to a number of mechanisms. The latest government report mentions fish oil’s triglyceride lowering effects on heart and blood vessel disorders. A different beneficial mechanism of fish oil is that it protects healthy blood flow in arteries.
Since the 1930s, it has been recognized that a diet low in calories but high in nutrients significantly increases the life span of experimental animals.
Over 2000 studies have been conducted to confirm the effectiveness of calorie restriction in a wide range of species. While the effectiveness of this anti-aging regimen is likely to be far greater than that of others currently available, the difficulty of the regimen for most people is also far greater. Serious people should, however, consider at least a mild adaptation of the diet.
Health and Wellness Guide Conclusion
Thank you for taking time to read my health and wellness guide article. I hope that you found plenty of good information to help you. We all need a health and wellness guide to get us on the right path to a long life.
