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Want to keep your heart healthy? Finally! We’ve been looking for a valid reason to justify the afternoon nap and now we have it. This is especially helpful for the Over 50 population. Researchers at the European Society of Cardiology conference in London stated that that an hour or more nap has important health benefits. It can cut blood pressure and lower the chance of a heart attack or stroke. It also contributes to people taking fewer blood pressure medications. What a great way to keep your heart healthy! Lead researcher, Dr Manolis Kallistratos, a cardiologist at Asklepieion Voula General Hospital in Athens, Greece, said, “Two influential UK prime ministers were supporters of the midday nap. Winston Churchill said that we must sleep some time between lunch and dinner while Margaret Thatcher didn’t want to be disturbed around 3pm. According to our study, they were right because midday naps seem to lower blood pressure levels. They may also probably decrease the number of required anti-hypertensive medications.” He added: “Μidday sleep is a habit that nowadays is almost a privileged due to a nine to five working culture and intense daily routine. However the real question regarding this habit is: is it only a custom or is it also beneficial?” The findings of the study suggest that midday sleepers have less damage from high blood pressure in their arteries and heart,” according to Dr Kallistratos. The study showed that midday sleep is associated with lower blood pressure. It also found that longer ‘sleeps’ are even more beneficial. It’s interesting that the midday sleepers had greater dips in blood pressure while sleeping at night. This is associated with better health outcomes.  Patients who slept during the midday were under fewer anti-hypertension medications compared to those who didn’t have their midday nap. The conclusion was that the midday nap is associated with lower 24 hour blood pressure as well as a fall of BP at night. This results in less damage to the arteries and the heart. The longer the midday nap, the lower the systolic BP levels and probably fewer drugs needed to lower BP.” Of course, there is balance in all things. You should still make daily exercise and healthy eating a priority. But, it’s nice to know we can reward ourselves with some rest on a daily basis! So, if you can, make naps a priority in your daily schedule, and if you really need an excuse, tell people you are doing it for your health!  Over 50? Indulge in a nap to keep your heart healthy!
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Design Your life – Healthy living for Grandparents  Looking into the mirror at your grayed out hair and wrinkled skin, you probably reminisce about those blissful moments when you held your bundle of joy in your arms for the first time. Now, a couple of decades later, your bundle(s) of joy have flown the nest and you are back to thinking about what makes your life worth living. It is just a matter of time before you receive an answer to that question. Grandkids not only let you relive your life’s greatest moments but also make it much more fun to do so! Somehow looking after grandchildren is a lot more enjoyable and much less demanding affair. But to keep pace with those young and energetic hearts and to maximize your fun quotient, it is necessary to build up your strength and sustain it. Healthy living is not a fad that is meant for the younger generation. As archaic as it sounds, life definitely starts after 40 and it is in your hands to make it worthwhile. Here are a few pointers for you to become the healthiest and the most involved grandparents ever. Keep close tabs on your health The best way to keep your body healthy is to know what you are up against. Keep close tabs on your health by drafting regular check-up plans and sticking to it diligently. Getting screened for ailments that are common after the 50 age mark, everything from diabetes to heart, kidney ailments and cancer, should be in your top priority list every few months. Identifying your problems on time helps greatly with the treatment and its success. Watch what you put into your mouth Age transforms the way you and your body look at food. From changes in metabolism to modifications in taste buds, you need to adapt your lifestyle to suit your body and its demands. While minimizing sodium and sugar intake, it is necessary to maximize intake of fruits, vegetables, fibers, lean protein etc, Ensure that you always stay hydrated with water and other fluids. Cooking and eating need not be a lonely affair. Socialize and get more involved with people around you to make it more interesting. Bring in that zing Age is all the more reason to stay lively and active. Add some physical and mental activity into your daily routine. Take an hour of your time to invigorate your body through simple workouts like walking, jogging, yoga and fight your heart and bone ailments much more effectively. It is best to consult your physician and health advisor before starting any physical activity. As you age your mental acumen declines and that is not a secret but there are ways to reduce its effect. From books, simple puzzles, crosswords and small games to hobbies that motivate you, spare some time to bring back the zing in your routine. Get some shut-eye Sleep issues like insomnia are some of the major causes of physical ailments in older people. Though your sleep patterns might undergo changes as you age, simple practices like transforming your bedroom to look and feel more dark and comfortable, changing your bedtime, taking a bath before bed, avoiding television etc, can significantly boost the chances of getting a good night’s sleep. Discover happiness You are the one person in this world to know what brings you happiness. Be it long forgotten hobbies or contributing for worthy causes or participating in community development programs, be it socializing and finding new friends and connecting with your family or bonding with pets, pick your source of joy and work on it to peel away any discontent and depression from your life. By choosing to be healthy and happy you are transforming yourself into fantastic role models for your grandkids to follow. As much as grandchildren would like to hear stories from you, you should remember that the greatest story that you share with them will be that of your life. For More: Healthy Living Tips for Grandparents A Neat & Tidy Post: A Less-Cluttered Bedroom Healthy Living for Grandparents – A Must to Age Well and Enjoy Life!
Oh, those mood swings that seem to be an inevitable part of our lives! Did you know you can actually control them so the good days are even better and the bad days aren’t so bad after all? Regardless of your age, surroundings or background, you can reduce your mood swings and increase your overall happiness. Four proven ways to reduce mood swings and increase your happiness: 1) Diet and Mood Swings – What you eat really does make a difference in how you feel each day, especially your overall mood. Eating lots of fresh, organic fruits, vegetables, high-quality grains and lean protein is a good place to start. Your “happiness baseline” will be higher and you can keep on improving. You can also add dark chocolate and stay away from alcohol, nicotine and sugar for even more success in balancing mood swings. 2) Exercise and Mood Swings – Getting a “runner’s high” is the result of prolonged physical activity because it releases mood-enhancing endorphins. This equates to 30 minutes of aerobic exercise two to three times a week which can have a very positive effect on your overall happiness. Exercise also keeps your body healthier and gives you more energy which lessens the risk of going into a slump.  3) Rest and Mood Swings – We can’t emphasize enough the importance of getting a minimum of six or seven hours of sleep a night. Your body must have sleep to repair itself! Rest also encompasses quiet time in the form of meditation, sitting quietly sipping a warm beverage or any other method of quieting the body and mind without distractions. Our addiction to technology is a major contributor to the stress in America today! 4) Happiness Emphasis and Mood Swings – It is possible to elevate your mood by simple daily exercises.
These bonus tips will help you get started on your way to more happiness and less stress in your life:
Gotta love those Winter Workouts! No matter what time of year it is, exercising in the cold weather has many benefits. Many people use exercise for weight control which is great but don’t forget the myriad of other benefits. Just to name a few: *Keeping your spirits bright during the short days of winter. *Combating “cabin fever” by getting out of the house and into the fresh air. *Controlling stress and keeping balance in life.  Walking and running are good ways to exercise outside in the winter. The key to sticking with an outdoors workout in cold weather is by layering with adequate and appropriate clothes for the weather. You will definitely want to invest in winter weather gear like a headband to cover your ears, gloves with special smart phone-compatible fingers, even “yaktrax” to put over your shoes to run on ice and snow without slipping. One of my favorite pieces of cold weather running gear is a neck warmer…absolutely love it! Layering up is the key to working out in the winter weather. And, don’t be afraid to modify your workout. If you normally run a bit longer but are worried about getting cold or it getting dark, go for quantity not quality. Maybe start a running streak where you run every day, even if it’s just a mile, but at least you get out and get moving regularly. If all else fails, head to the gym for a spinning or “Zumba” class. Another suggestion is walking or running on the treadmill. If the treadmill seems too boring, try downloading some new fast-paced music to put a “spring in your step.” An Arc Trainer or elliptical are also great pieces of cardio equipment for a great workout! For more details, Click Here Winter Workouts Can Be Invigorating As Well As Enjoyable!! We take our eye health for granted. What can we do as we age to keep our eyes healthy? Here are 5 Simple Steps to take: 1. Get tested at least annually! Diseases of the eye can be spotted and then referred to a specialist. Pay attention to symptoms like blurred vision, light flashes, eye pain, swelling or irritation near the eye or eyelid. 2. Wear Sun Glasses. Protect your eyes from bright sunlight and its UV rays. UV extended exposure increase the risk of cataracts and macular degeneration. 3. Quit smoking! Your risks are increased for cataracts, optic nerve damage and macular degeneration. 4. Eat the right foods and nutrients. Omega-3 fatty acids, lutein, zinc, and vitamins E and C have been shown in studies to reduce the risk of eye diseases. 5. Use safety glasses or protective goggles when participating in work tasks and various sports activities. Shield your eyes to protect them!  Another concern in our present-day world is the relation of technology and eye health. As we continually rely on technology, we increasingly have incidents of eyestrain. How can we protect our eyes in this digital age? Make sure you blink frequently when working on the computer. On average, we blink about 18 times per minute. However, when we stare at a screen this slows the blink rate. Not blinking enough will lead to itchy, dry and burning eyes. Here are a few additional ways to protect yourself from eyestrain:
Other contributing factors to developing eyestrain include devices with small print held at non-ergonomic angles too far from the eyes. Also, the blue light emitted from digital screens can cause eye strain and keep you awake at night! People who wear glasses or contacts are also susceptible to eye strain. Their prescriptions might not be ideal for mid-range viewing of electronics. Maintain Good Eye Health As You Age!
Oh, no…arthritis pain! Sooner or later, according to statistics, those Over 50 will be dealing with some sort of arthritis pain in their bodies. Did you know? Within 20 years the numbers of those affected by this debilitating disease are projected to soar as more and more Americans turn 65 each day. By the year 2030, an estimated 67 million Americans will have arthritis unless the trend is reversed. This is reported by the National Health Interview Survey (NHIS). However, there are ways to combat it: “Arthritis affects approximately 50 million people in the United States, according to the Arthritis Foundation. It is the second most frequently reported chronic condition in the United States. It costs the U.S. economy $128 billion annually. Gain insight on natural ways to help ease the pain of one of the nation’s leading and most costly health ailments.”  Did you know? Arthritis strikes 1 in every 5 American adults. It is the nation’s leading cause of disability. But, be encouraged! You can use natural remedies to help ease the pain of arthritis! Dr. Jones-Born provides tips on how to help ease arthritis pain using natural remedies. Remember to consult your health care provider to determine the right exercise plan and diet for specific health conditions. Natural ways to help ease arthritis pain: 1 Weight Loss 2 Chiropractic Care 3 Fish, Green Tea and Ginger 4 Acupuncture 5 Physical Therapy 6 Regular Exercise 7 Vitamin C and Flavonoids 8 Glucosamine and Chondroitin 9 Proanthocyanidins 10 Capsaicin (Chili Pepper) Cream The American Academy of Orthopaedic Surgeons offers the following tips to help baby boomers avoid injuries:
Remember, variety is a virtue. Include in your fitness program several different kinds of exercises. Aerobic activity and strength training will help you keep your joints strong and flexible. This will help you reduce the risk of injury, especially from overuse. Source… Listen to your body. Your joints will let you know when you’ve gone too far. Living with arthritis can sometimes lead to extreme anxiety and depression. Professional counseling or an arthritis-specific support group will give you an outlet to talk about your emotions. They will also provide you with coping mechanisms. Be Encouraged – There are Ways to Combat Arthritis Pain! Yes, you can Prevent a Stroke. It starts with some simple things to do and don’t do. 80% of strokes can be prevented. Age, family history, and ethnicity factors cannot be controlled. You can reduce your chances of a stroke by taking simple steps – Monitor your blood pressure, see your health care provider for evaluation and possibly medications to get to a healthy number. Other ways to prevent a stroke: 1) Don’t smoke 2) Get tested for diabetes 3) Get your cholesterol and triglyceride levels checked 4) Maintain a healthy weight 5) Limit alcohol to one drink per day 6) Lower your stress levels  Did you know that certain risk factors can increase your chances of having a stroke? Here are guidelines to follow to help you prevent a stroke: Identify – Review your risk factors and identify your personal risk. Reduce your risk factors – Work to reduce your stroke risk by lifestyle changes and possibly necessary medication. Recognize and Respond – Learn to recognize the signs and symptoms of a stroke. Memorize the four points of the “FAST” symptoms shown below. F – FACE: Ask the person to smile. Does one side of the face droop? A – ARMS: Ask the person to raise both arms. Does one arm drift downward? S – SPEECH: Ask the person to repeat a simple phrase. Is their speech slurred or strange? T – TIME: If you observe any of these signs, Call 9-1-1 Immediately. You may have identified personal risk factors. If so, work with your healthcare provider to reduce your personal risk. Some risk factors for stroke are simply not controllable. Learn more about the age, gender, ethnicity, and other factors that are most at risk for stroke. Most people enjoy the holidays, because it’s generally a festive and fun time of the year! It’s also one of the busiest! There are lots of parties to attend, social events to plan, family get-togethers, shopping to be done, and cookies to be baked. Add seasonal weather to the mix, finances, cold and flu season and a super long “to-do” list and this time of year can also take a big toll on our health. With all the fun and celebrating it’s easy to forget ourselves sometimes, but it’s so important to remember to take good care of yourself and remain heart healthy during these stressful and busy weeks! Here are some easy tips to lessen the stress, strengthen your heart and be heart healthy this holiday season. 1. Don’t sweat the small stuff (or the big stuff) No doubt, all of us have long to-do lists this time of year. Sometimes you can plan way ahead and still not have things work out like you planned. It’s ok! Learn to be gentle on yourself, and when things get overwhelming, force yourself to simplify. Scale back your to-do list. Delegate some errands to your partner, children or friends. Space out your shopping and baking, and don’t overbook your schedule with events and social gatherings. Take deliberate time out of your day to relax and regroup. Force yourself to take a nap! What’s important is that you aren’t stressing yourself out needlessly. Sometimes we have to remind ourselves that less is more! 2. Sneak in some exercise Just because you’re “busy” doesn’t mean you’re staying active. Sometimes the cold weather keeps us from our regular exercise routines, and the stress of the holidays can also cause us to overeat and hibernate on the couch a little too long! Park a little farther when you’re out shopping to add some steps to your day. Walk around the mall a little longer than you have to. Dance in the kitchen to Christmas songs on the radio while doing the dishes. Stressful day? Pull out the yoga mat and do some deep breathing and stretching in the evening. Just be sure that you are mindful about moving your body through the Winter months. Your heart will thank you! 3. Be wise about portion control We are literally surrounded this time of year by rich food and alcohol. Sometimes it’s easy to justify a little gluttony when you’re “celebrating”, but when you’ve been celebrating for 2 months, you can come out the other side 15 pounds heavier and with a higher cholesterol count if you’re not careful! Treating yourself is ok, but always make sure the bulk of your calories are coming from real, unprocessed foods. Fill up on the healthy stuff first, and you’ll feel less inclined to eat a sample of every dessert. 4. Make sure you’re getting enough rest Insomnia and sleepless nights can take their toll on our bodies when we constantly have lists of things we need to do going through our brains. Sometimes it feels impossible to shut it off. One good tip is writing down everything you need to do the next day. If you have it on paper, sometimes it’s easier for the brain to let it go. Take time to relax each evening with a good book, a warm bath or a warm drink. Try to stay away from electronics in the late evening, and make sure you’re room isn’t too warm. These are helpful for a good night’s sleep. No matter how busy you are, always aim for 7-8 hours of sleep each night. A well rested body is a healthy body and helps keep the heart healthy! According to Dr. Mercola, there are definitely consequences of not getting enough sleep! 5. A joyful heart is a happy heart There’s a lot to be said about having a positive outlook and being of good cheer. Not only can a good attitude benefit those around us, but it can keep our blood pressure from rising and keep stress away too! There’s a direct correlation between mental and physical health, so keep your mind positive. Look for ways to serve others, and look for the good in every situation and your whole body will thank you! Stay heart healthy and ‘heart happy’ during the holidays!
So many of us look forward to Thanksgiving with anticipation of friends and family gathering around for a delicious meal as well as good, lively conversation. However, some people may actually dread the holiday and see it as a lonely and disappointing time because they are going through a bad time in their life. Tough times don’t take a holiday! For them, Thanksgiving may be the beginning of a long string of “holiday blues” because Christmas is close behind. Here are ideas to shed a different light on the holiday season and calm the Thanksgiving blues for others and will make you feel good as well. Write a card or note of thanks. We all would love to hear words of thanks! Write a quick note, send an email, or make a phone call. Simply say “Thanks for being you!” or “Glad you’re in my life!” Thanksgiving is the perfect time to let them know! Share your Thanksgiving meal. An invitation to Thanksgiving dinner is a great way to include others. Do check to see if they have food preferences or restrictions. Extend the invitation ASAP. Sometimes, just anticipating the fun is as enjoyable as the real event. Deliver a Thanksgiving meal. If a person is too sick or too sad to join you for Thanksgiving dinner, deliver the meal to them. This can be for one person or rally others to contribute to a Thanksgiving dinner with a side dish or dessert and deliver meals to several people. Deliver the meal with a caring note, heating instructions, and a hug. If time doesn’t allow for this, just deliver a piece of your favorite pie.  Plan something fun to do over Thanksgiving weekend. Take some of the loneliness out of the weekend by going on a shopping spree, seeing a holiday blockbuster movie, skiing or ice skating, or watching a football game. Each town has its own fun activities so check online or in the newspaper for ideas. Involve the kids. Help them create a Thanksgiving Day greeting card for a shut in. Provide craft supplies and let the kids create! Then, have them deliver their homemade cards. Help with holiday decorations. Make someone’s home a bit cheerier by helping with Thanksgiving decorations. Don’t forget to help take them down at the end of the season. Make a visit to the hospital or home. Illness doesn’t take a break just because it’s Thanksgiving. If appropriate, provide something fun to do, or if time allows, watch a game, movie, or parade. A short visit will be appreciated as well. A little extra time and effort will bring a smile to someone going through a rough time. It might just help to ease their Thanksgiving blues. And, it will make you feel better, too! Help calm the Thanksgiving Blues this year! Did you know? Jigsaw puzzles help you exercise both the right and left side of the brain. Working a jigsaw puzzle helps keep your brain young!
Your left brain thinks logically and follows sequence while the right brain is creative, intuitive and emotional. When working a jigsaw puzzle, you harness both sides of the brain. Jigsaw puzzles engage the brain to retain information on shapes and colors in order to choose pieces that will fit together properly.This hunt for pieces requires your brain to memorize what each piece looks like or should look like and what kinds of pieces you are searching for in order to complete the picture. Doing this repeatedly reinforces short-term memory. This engaging activity:
Interesting facts about jigsaw puzzles!They were first created by an English mapmaker by the name of John Spilsbury in the late 1760’s. He made a puzzle by gluing a map of the world on a piece of wood and cut out the countries. Children would put the pieces together to learn to identify individual countries and their relation to one another. This was much like our puzzles of the United States that we all worked on when we were growing up. Thus, jigsaw puzzles were originally invented for education instead of entertainment. Jigsaw puzzles are now loved by people of all ages. Jigsaw puzzles became a form of daily amusement and activity for adults in the early 1900’s. However, they were quite expensive ($5 for a 500-piece puzzle in 1908). By the time of the Great Depression in the early 1930’s, they became more reasonable in price. In fact, 10 million puzzles were sold per week during this time in history. This was an escape from the troubles of the Depression years. |
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