Ilustrevida

Archive for the ‘General’ Category

We age when our body’s cells die faster than new ones are formed. Aging inevitably results into damage of the cells of most parts of the body such as: eyes, ears, kidneys, liver, lungs, skins etc. As aging steps in, the following are some of the obvious and observable signs of aging:

• Bulging belly
• Cholesterol-choked arteries
• Brain failure and fatigue
• Weakness and impotence
• Frozen joints or back pain
• Spotted, decrepit skin
• Tumors taking over your body
• Parkinson’s tremors
• Menopausal miseries
• Fading, cloudy vision
• And all other indignities of aging!

It is believed that many of the changes and damage that occur as we age are caused by free radicals. Over time, this damage accumulates and causes body deterioration and ill health. These are well known as signs of aging!

Free radicals
Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. These molecules are very unstable; therefore they look to bond with other molecules, destroying their vigor and vitality. Free radicals have extremely high chemical reactivity, which explains not only their normal biological activities, but how they inflict damage to cells. The chief danger comes from the damage they do when they react with important cellular components such as DNA, or the cell membrane. To prevent free radical damage, the body has a defense system of antioxidants. Free radicals have been linked to such diseases as Alzheimer’s, Parkinson’s tremors, cancer, premature aging, collagen deterioration, varicose veins, arthritis, asthma, cataracts, retinitis, angina, rheumatism, cataracts, stress, hemorrhoids, heart disease, stroke, senility, impairment of vision due to cataract and glaucoma, brittle bones and bone distortion (usually due to osteoporosis or arthritis), swollen extremities, diseases that shorten life (such as cancer, cardio-vascular diseases and diabetes), kidney and liver disorders, memory loss and so on. Free radicals can be and are often neutralized by antioxidants. Free radicals alter the molecular structure of our body and destroy our cells but we can fight them even in old age.

Antioxidants
An antioxidant is a compound that gives up one of its electrons, thus returning the free radical to normal thereby halting the havoc. At the molecular level, there is a constant battle going on in our body between antioxidant nutrients and free radicals. Antioxidants continually combat the harmful effects of oxidation in the body by rendering “wayward” free radicals harmless. The net result of their work is that they prolong the life of cells, and therefore prolong life itself. Antioxidants are readily available from natural food sources and from dietary supplements and vitamins and have the ability to defeat free radicals in the body. Taken in sufficient amounts, antioxidants can saturate all our cells and tissues to provide protection against free radicals. The human body produces antioxidants but most of the time, because of our environment and our lifestyles, they are inadequate.

The major antioxidants are vitamin A, vitamin C (ascorbic acid), vitamin E, selenium and beta-carotene. Others are zinc, lipoic acid, glutathione, allium vegetables (garlic, onion and leeks), co-enzyme Q10, bilberry, broccoli, cabbage, carrots, kale, green peppers, oranges, mangoes, resveratrol (found in the skins of dark-colored grapes, and concentrated in red wine) and a lot more.

The Experience of Aging
As most people age, they experience a slowing down of mental ability to some degree. They have mild forgetfulness and memory delays. It takes them longer to remember a name or the right word. It becomes more difficult to learn something new or to remember what they once knew. These symptoms are all part of the normal aging process and do not constitute a disorder.

How to Fight and Defeat Aging
The benefits of moderate exercise cannot be overstated. A regular program of exercises that most of us consider as fun or bother (such as climbing stairs, swimming, cycling, dancing, gardening and simple walks around the neighborhood) is essential for good health especially for the elderly. Exercise is good for us, no matter how old we are. If you truly want to add years to your life, exercise. I recommend brisk walking for at least thirty minutes daily. Exercise boosts immune levels, helps in weight control and stress reduction; exercise also helps older individuals to remain mentally sharp. The mind can be used to keep the body healthy; there is an undeniable link between the mind and the body. Accepting a new way of thinking – namely, that you will live a long, healthy and vibrant life – sets in motion a process that ultimately invests you with the strength you need to make that thought a reality. What you eat, the type of exercise you do and even how you think and breathe play major roles in your health. The United States Surgeon-General estimates that 90 per cent of all lung cancers are due to smoking. High-fat diets have been implicated in heart disease, colon cancer, prostate cancer and ****** cancer in women. The average life expectancy of an alcohol abuser (i.e. a heavy drinker) is 15.5 years lower than that of a non-drinker of alcohol. People who consume lots of fiber are more likely to have a lower life-time risk for cardiovascular disease. People who do not get enough sleep are likely to develop hypertension and diabetes. Continuing emotional stress often leads to elevation of blood pressure and risk of clots leading to heart attack.

Herbs and Nutrients to Fight Aging
The following important herbs and nutrients have been found to be useful to ward off the diseases that promote rapid aging. These herbs along with vitamins and minerals discussed earlier appear to build up the body’s immunity: astralagus, milk thistle, echinacea, green tea, golden seal, maitake mushroom, Cat’s claw, shiitake and reishi, colostrum, beta-glucan. There are special needs regarding proper nutrition and vitamins for the elderly. Elders are at risk of being malnourished for many reasons including poor appetite due to medications, disability, or reduced food intake due to intestinal disorders, diabetes, or restrictive diets. The most common nutritional disorder is reduced intake of calories and proteins. After age fifty many metabolic and physiological changes impact on the nutritional needs of an individual. The metabolic rate slows and can decline as much as thirty percent over a lifetime. This results in the need for foods that supply calories like carbohydrates. As we age our body composition changes with a decrease in lean tissue mass (as much as 25%) and an increase in body fat. Such changes can be accelerated because older adults utilize dietary protein less efficiently and may actually need a greater than recommended amount of high quality protein in their diet to maintain lean tissue mass.

Longevity and activity
Regular activity is very important for good health. A person whose job is sedentary must find time for regular exercise, which need not be strenuous. Regular exercise achieves the following functions: weight regulation, joint mobility, flexibility, strengthening of the bone and skeletal muscles as well as healthy heart. Exercise improves blood circulation thereby providing nutrients to the whole body especially to the surface of the skin. Exercise helps to lower blood pressure and blood sugar. It also cuts down the risk of heart attack, stroke, arthritis and depression.

Tips for staying fit and living a long and healthy life:
1. Eat a varied diet with plenty of fruits and vegetables.
2. Take plenty of water.
3. Maintain a healthy weight.
4. Exercise at least 15 minutes every day.
5. Protect yourself against diseases such as malaria, diarrhea and HIV/AIDS.
6. Quit smoking (or do not smoke at all).
7. Drink alcohol in moderation.
8. Do not be promiscuous (or else you may catch dreadful diseases).
9. Try to get at least 15 minutes of direct sunshine two to three days a week.
10. Sleep for six to eight hours per night.
11. Seek prompt medical care when you are ill or injured.
12. Get screened for diseases such as cancer, diabetes, kidney and heart diseases.
13. Follow you treatment schedules for such diseases.
14. Manage your stress; keep it to a minimum level.
15. Practice deep breathing and relaxation exercises (e.g. meditation).
16. Take dietary supplements which include vitamins, minerals and antioxidants.
17. Have faith that you will live a long, happy and healthy life.

Conclusion
Aging reduces our strength and energy and removes from us our attitude of being busy always. It is a way God makes us to slow down in order to make more time for Him. When we age, we are able to think more deeply about life, about ourselves, and about others. Though we lose physical strength, agility, memory etc., but God gives us calm, peace and the hope and benefits of salvation as well as His faithfulness. Old age is the best time to grow in grace and godliness, in inner strength and beauty of character. Old age is a gift of God; let us take full advantage of it and age gracefully.

Does it seem impossible to lead a healthy life today? If you’re confused about where to start . . . I have some good news for you. By choosing a healthy lifestyle and making the right choices, you can stake your claim to a long, healthy life.

Try these ten powerful tips.

One: Exercise regularly. Nothing takes the place of good ole’ exercise, which supports the body in many ways, such as strengthening the heart, boosting the immune system, combating stress and giving us more energy.

Got problems exercising?

The trick to staying fit may lie in whether or not we look forward to exercising. I recommend designing an exercise program that motivates you to follow through on your plan. In other words, have FUN exercising, and you’ll do it more often. Do activities that you really enjoy.

Do your exercise program – one designed for you, custom-fitted around your likes and needs. Not someone else’s. Don’t follow some fad. You won’t stick to it.

Two: Eat healthy. The bad news is that we tend to keep the dietary habits we learn as children for the rest of our lives. These habits are often deeply ingrained or imprinted.

And when stress sets in, we tend to revert back to old habits even more, even if we have made changes in our eating habits.

Eating a healthy diet is essential to living a good, healthy life. Most of us need more fruits and vegetables in our diets. More whole grains, beans and nuts, and less processed food. Fresh is best.

How to make it work? Eat healthy foods that you actually like!

And fight stress with a plan that does not include eating more!

Three: Simply Don’t Smoke.

It’s tough to quit. But you can do it. It’s actually easier to quit if you’ve tried to quit several times before and failed.

By learning from your mistakes, and figuring out what went wrong last time, you can put together a smoking cessation program that actually works better for you. Consult your doctor or other healthcare professional for assistance. It is now easier to quit than ever before!

Among middle-aged men, smoking triples the risk of dying from cardiovascular disease. Now women are dying from heart disease at alarming rates. Take it seriously.

As someone who has suffered a heart attack, I can assure you, it ain’t fun! And not everyone lives through it.

Four: Keep Your Weight Respectable Obesity is a significant risk factor in developing a variety of diseases. Controlling one’s weight may seem hard, but it’s no harder than being overweight, and having to suffer from all the ramifications.

Develop a support system to help you lose weight. Don’t go it alone. Tell as many people about your weight loss goals as possible, and get as many partners to help you reach your goals.

Follow a structured program — structure helps! Without a program it is much harder for most.

Five: Get regular medical exams and screenings. Annual check-ups help detect problems early. Keep tabs on your blood pressure, blood sugar, the health of your skin, eyes and ears, and check for prostrate and colon problems. Early detection may save your life.

Six: Develop a Stress Management Program that really works for you. Remember? Stress is the silent killer. But if you have a system, you’ll be able to deal with the stress you carry around with you a little at a time.

Start by not letting stress build up . . . take care of it on a daily basis!

You need to have a plan to manage your increasing stress.

Even good changes can be stressful.

Again, you’re more likely to follow your plan if it includes enjoyable activities and you do not think of it as being complicated or hard work.

Seven: Save your money. We are saving too little, and we live our lives increasingly on credit, which is very anxiety-provoking. We should be putting more money aside for our retirement years and spending less of our income.

Saving money will lower your stress levels and give you a sense of quiet satisfaction and confidence concerning the future.

Eight: Pamper and Take Care of Yourself. Take the time to give yourself good care. Avoid spending all your time caring for others . . . while neglecting yourself, which will only leave you exhausted.

When you’re tired and stressed out, take a bubble bath, go fishing or take the dog for a walk in the park. Enjoy hobbies, watch movies, relax while listening to music.

Just don’t keep pushing yourself. Don’t try to be perfect and avoid trying to save everyone.

Nine: Drive Safely. The biggest step you can take toward making your time on the highways and byways safer is to slow down! Speed kills. Research shows that speed causes accidents.

Why not take a little extra time to get there? You won’t feel so harried, either. If you have to be a few minutes late for a meeting, fine. It won’t be the end of the world.

Be a courteous, thoughtful and safe driver . . . you’ll live longer and be happier!

And . . . don’t participate in road rage. It doesn’t pay.

Ten: Develop a Close Relationship with Nature. Nature heals and restores. It helps us develop a certain peace of mind that is hard to find elsewhere.

Those who spend time in beautiful natural settings report that they feel more relaxed and at peace. We feel connected to a sacred sense of being when living in close proximity to natural areas, forests and waterways. There is great inspiration to be found in the mountains and valleys, the parks and wild, unspoiled nature reserves.

Need help coming up with a creative idea or solving a problem? Go and ask mother nature for help. She can bring you closer to that which is real in life, and contribute to your health in many ways.

By following these ten guidelines you will improve your health and well being, as well as increase the likelihood of living longer and enjoying a more productive life.

I wanted to put together some healthy living tips, all on one page, they range from exercise to eating habit tips. I realize there are a lot of fitness and healthy living advice out there, so I have listed all my favourite tips here.

Drink plenty of water The experts normally recommend about 6 – 8 medium size glasses a day, and more if you have been exercising or when the weather is very hot. Water helps to remove waste from the body, your body uses water to regulate your body temperature and allows nutrients to travel to vital organs. Also drinking lots of water and keeping your body and skin hydrated helps to fight the signs of aging.
Exercise Do some form of exercise everyday, you could do a controlled workout 3 times a week for 30 minutes, and on the other days you could just go for a walk, or do some light exercises at home.
Stop eating 2 hours before bed time This can be very important, if you’re eating just before you go bed, those calories are not going to get burnt off, but if you must eat something make sure it’s a high protein low carbohydrate snack, especially good if you are looking to build muscle.
Don’t go crazy What I mean by this is, don’t get crazy with your workouts, training 2 or 3 hours a day everyday, it doesn’t take this much effort unless you’re a professional athlete. Be patient it will take time to get results, that’s just the way it is.
High protein – Low carbs High protein foods help to build muscle, they fill you up better, and the calories from high protein foods are burnt off quicker.
Food alternatives Look for healthier options in your current diet, for example, switch from white bread to brown, white rice to brown rice, replace ice cream with yogurt, skimmed milk, low fat spreads instead of butter.
Eat smaller meals Eating smaller meals will help prevent bloating, and make you feel more active, plus it will help to keep your stomach size down. Eating regular smaller meals also tells your body that you’re getting enough nutrients and that it doesn’t need to store fat.
Don’t stave yourself You will be depriving your body of nutrients, and slow your metabolism and therefore reducing your bodies ability to burn calories. Starving yourself could also cause harm to your organs.

I have given you a list of good healthy living tips, these will take time to have an effect, try to focus on being healthy more than being slim.