(Caution this article is only for those who are looking for a way to reduce or stop joint and muscle pain, get more energy, reduce wrinkles, reduce risk of diseases, reduce or eliminate stress, look better and live younger longer. If you are not interested in the afore mentioned or if you are under age forty, please stop here.)
Living Younger Longer
As we get more “candles on the cake”, we begin to realize that our most valuable asset is our health. I would venture to say that nearly every person reading this would agree with that statement. To have a quality life, we start with quality health. The quality of our health should be number one on our list, but of course, it is not. The purpose of this article is to shine the spotlight on our most valuable asset by introducing a very simple checklist that can make a positive difference in our lives. I call it PAYING YOUR DAILY DEWS (Diet, Exercise, Water, and Sleep). These are the pillars of good health. Before I go on, I want to state that I am well aware that we all have our individual challenges, abilities and disabilities. What is being addressed here is our general health and our individual ability to be the very best that each of us can be … by paying our daily DEWS. Of course, we should consult our doctor before trying anything that involves our most valuable asset.
DIET. Let's make this easy, eat whatever you like. I don't believe in diets, so this is not about dieting. It is about putting the right kind of oil in our engines and the right amount of gas in the tank of our vintage Rolls Royce. If you are like me, you don't always eat right. So make it easy and take a multiple vitamin/mineral supplement, one-a-day fish oil capsule, and extra vitamin D. Easy. As we age, our immune system begins to fall down on the job and starts letting diseases that we never had before attack us. I see a lot of you shaking your heads in agreement. “Never suffered with that until I turned forty”. When taken daily, the vitamins and stuff will help ward off new attacks of unknown diseases, like fortifying the walls of your fort because the soldiers are not up to snuff. Makes sense, doesn’t it?
Keep it simple, if you want to be in the best of health, and you are overweight, eat less. It’s a choice. Eat whatever you like, just eat less. 2000 net calories per day for the average person is more than enough. Since you’re doing the vitamin thing, what you eat is not as important as the amount you eat. Diets don’t work so the only key that works is to just start eating less for the rest of your life. Sometimes it won’t be easy, I know, I go through it too, but I remind myself it’s about preparing today to live for tomorrow. I believe that there is a greater power that determines the length of my life, but I am given reign over the quality of my health, through the choices I make.
Exercise. There is no getting around it; you have to exercise. 30 minutes a day, five days a week will spice up your life! Exercising regularly can bring adventure into your life! Instead of seeing exercising as being boring and going through the motions, consider a variety of things such as dancing, walking, and several other physical activities. With a good exercise program and a diet that has the right nutrients in it, you will begin to see the change in your body composition. You will be able to achieve your weight loss goals easier, sleep better, have greater energy, reduce stress, display a healthier physique and feel better about yourself and your body. A better life for 30 minutes a day. Choices.
Water. If you are not drinking enough water, then here is what you are experiencing ... fatigue, weakness, muscle and joint pain, wrinkled and dry skin, dry hair, increased heart rate, excess weight and of course, headaches. You are mostly water; it is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. So how much water does the average healthy adult need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of water a day. The AI for women is about 9 cups (2.2 liters) of water a day. The most powerful medicine available cures many ills, if we choose to use it.
Sleep. Okay, so we’re taking our vitamins, exercising, and drinking our water. Now for the part that makes it all work … SLEEP. You need sleep to allow the nutrients and water to work with your cells to build your fort. You need sleep to allow your body to recover and recreate from your exercising. Sleep isn’t merely a time when your body shuts off. Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential. As you start getting the sleep you need, your energy and efficiency will go up. While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Older adults who don’t get enough sleep are more likely to suffer from depression, attention and memory problems, and excessive daytime sleepiness. On the other hand, proper sleep can reduce the risk of many serious health problems in older adults, including a reduced risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women. SLEEP, no other activity delivers so many benefits with so little effort! Easy choice.
Pay your DEWS daily and Live Younger Longer. Your Choice, isn’t it?
Ken Solomon
(Inspired by articles in The Huffington Post and Mayo Clinic)
Spicy foods:
A longevity boost: a study in 2015 that included over half a million Chinese found that people who consumed spicy — that is, scorching — foods six times a week reduced their risk of death by 14 percent during the course of the seven-year study. Consuming fiery foods just two days a week lowered the risk by 10 percent, compared to people who ate milder fare.
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Weight loss: Studies have shown that hot peppers can help curb appetite and speed metabolism. In a 2011 study, researchers from Purdue University found people felt more satiated after eating spicy foods. An earlier study found that people consumed less fat after eating high amounts of hot peppers. There's probably also an effect on metabolism, says Dr. Gregory Thorkelson, an assistant professor in the departments of psychiatry and gastroenterology at the University of Pittsburgh. "That's why you feel hot after you eat spicy food," he adds. "And there is some data to show that capsaicin [the ingredient that produces the scorched feeling in your mouth] can increase the ability to burn calories." Another possibility is that the fire in your mouth slows food consumption, says Dana Hunnes, a senior dietitian and professor at the Fielding School of Public Health at UCLA. "If you eat more slowly, you're more likely to notice your body's satiety cues."
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Pain relief: Capsaicin has been shown to spark the release of the body's own opioids — endorphins, Thorkelson says, although much of the data on this comes from topical administration of the chemical rather than oral consumption.
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Anti-inflammatory effects: There is data to suggest that capsaicin might help with autoimmune conditions, like rheumatoid arthritis, Thorkelson says, adding that these types of illnesses are less common in countries where a lot of spicy food is consumed.
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Antimicrobial effects: Studies show that capsaicin has antibacterial effects, and possibly also to a lesser degree, antifungal effects, Thorkelson says. This is why hot peppers have been used as a food preservative, Hunnes says.
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Just 1 Mile Keeps Your Brain from Shrinking
Our brains tend to shrink as we age, just like a piece of fruit on the counter. But you could help keep your brain plump and young just by walking about a mile a day.
That's right. In a 9-year study, people who walked just 6 to 9 miles each week preserved significantly more gray matter as they aged, compared with their more sedentary peers.
Steps Worth Taking
What's so great about a big brain? It likely means more mental power. In the study, not only did the walkers have less brain shrinkage, but also that translated into a twofold reduction in their risk for cognitive impairment. What's more, the researchers also looked at the benefits of physical activity in people already suffering from cognitive impairment or Alzheimer's disease and found that a mere 5 miles a week of walking seemed to slow progression of the condition. So when it comes to brains, bigger really is better. (Learn what childhood game helps prevent Alzheimer's disease, and other ways to minimize age-related brain drain.)
Nurture Your Noggin
Although the study didn't prove that physical activity was the direct cause of the brain benefits in the participants, similar studies have shown that aerobic exercise boosts both the production and the survival of new brain cells. And it's possible that physical activity may also trigger the birth of additional nutrient-delivering blood vessels in the brain, all of which would translate into a bigger, better brain as you grow older. So strap on those walking shoes! (Here's how to pick the right pair of sneakers.)
And try these other brain-protective tools as well:
Learning a new game that requires brainpower can make your RealAge 1.3 years younger.
2 Grown-Up Beverages That Keep Your Mind Young
These two adult beverages -- one that wakes people up in the morning and another that relaxes them in the evening -- may help keep the mind young: coffee and red wine.
According to research, these two beverages -- if enjoyed in moderation -- might help prevent the onset of Alzheimer's disease.
Staying Sharp
The news is no reason to start a coffee or wine habit. But if they're already part of your beverage repertoire, you might be interested to know that both seem to contain ingredients that could help ward off dementia. Animal studies show that something in coffee may help trigger the release of a special growth factor -- granulocyte colony-stimulating factor (GCSF) -- that recruits cells from bone marrow to help sweep out beta-amyloid deposits. (Those are the pesky plaques that cause Alzheimer's symptoms.) And the polyphenols in red wine may have similar benefits, reducing levels of peptides that contribute to Alzheimer's plaques. (Do you forget things simply because you're distracted? Find out what the symptoms of adult ADHD are.)
Very Stimulating
The substances in coffee and wine may also help strengthen the brain, either by helping it forge new connections or protecting it from the neurotoxic effects of Alzheimer's plaques. Ready for a younger, sharper mind? Try these rules for the road if you're a coffee or red wine drinker:
- Make it fully leaded. In studies, decaf coffee didn't provide the same benefits. Of course, if you're caffeine sensitive, coffee probably isn't for you at all. (Could coffee help you dodge diabetes?)
- Enjoy responsibly. Heavy or binge drinking -- even with polyphenol-rich red wine -- is linked to worse cognitive performance. Limit yourself to one drink a day if you're a woman, or one to two drinks a day if you're a man. (Not a drinker? Try this heart-healthy wine substitute.)
RealAge Benefits
Enjoying coffee if you like it -- and it likes you -- can make your RealAge 0.3 years younger.
| Health Highlight: Hit Pause on Aging |
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The Ultimate Secret to Anti-Aging
Are you spending a fortune on anti-aging products that don't seem to work? Well you're going to love this simple, free trick that helps you feel and look young as you age. |
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I often write about the benefits of a healthy sex life in this column, and my colleagues and I at Good in Bed are big champions of the importance of sex in maintaining a healthy relationship.
But there are some more surprising benefits of having sex, many of which are just beginning to be explored. An intriguing theme is emerging from the research: Not only does being healthy support your sex life, but sex actually supports your health.
Look younger
A long-term study of 3,500 people between the ages of 30 and 101 found that regular sex may shave between four and seven years off your physical appearance. Researchers at the Royal Edinburgh Hospital in Scotland presented photos of the subjects to an impartial panel of judges, who were asked to guess their ages. The people who were judged to be the youngest were also those who had the most sex. What’s the connection between youthfulness and getting it on? In addition to boosting self-esteem and confidence, sex increases the production of human growth hormone, which is known to improve muscle tone.
Get happy
It goes without saying that sex can make you happy and contented, but a paper in the Archives of Sexual Behavior takes this idea one step further. Based on a study of 300 women that correlated condom use with depression, researchers concluded that women who never used condoms were the least depressed, while those women who always used condoms were the most depressed. One reason? The vagina may absorb the mood-boosting hormones and prostaglandins found in semen. It’s an interesting theory, but certainly no reason to advocate unprotected sex. Clearly, an unwanted pregnancy or STD would not increase anyone’s happiness.
Slim down
On average, sex burns about five calories per minute, depending upon your weight. Even engaging your partner in a hot kiss boosts your heart rate, which in turn increases your body’s caloric burn. Next time you’re too busy to work out, try getting busy instead.
Fight the sniffles
Sex may help fight off colds. In a study at Wilkes University in Pennsylvania, researchers found that college students who had sex once or twice per week had higher levels of immunoglobulin A, an antibody that boosts the immune system.
Keep the pressure down
Want to stress less? Sex could be just the thing to keep you calm. In a study by researchers at the University of Paisley in Scotland, 46 men women were asked to give speeches to an audience who, unbeknownst to the speakers, was told to act bored and disinterested. Afterwards, the participants’ blood pressure was taken—those who reported having sex within the last two weeks had the lowest readings.
Have a heart
A recent study published in the Journal of the American College of Cardiology found that erectile dysfunction (ED) is often an early indicator of poor cardiovascular health. Researchers followed more than 2,300 men for an average of four years and found that men with ED had a 58 percent greater risk of coronary heart disease. Another study showed that men who reported having three or more orgasms per week experienced 50 percent fewer heart attacks and strokes as compared with those who had less frequent orgasms. Sex may help the heart because orgasm triggers the release of the hormone DHEA, which helps with circulation and arterial dilation.
Live longer
For reasons that are still unclear, regular sex may even add years to your life. A study published in the British Medical Journal found that men who had sex less than once per month were twice as likely to die in the next 10 years than those who had sex once per week. And guys aren’t the only ones to benefit: Researchers at Duke University found that women who claimed to enjoy their sex lives lived seven to eight years longer than women who were indifferent to sex.
So forget about an apple a day. To feel healthier, look younger, and live longer, an orgasm or two a week may be an effective - and certainly enjoyable - remedy.
Ian Kerner is a sexuality counselor and New York Times best-selling author, blogs on Thursdays on The Chart. Read more from him at his website, GoodInBed.
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Can't Keep Still
By RealAge
Are you feeling fidgety? There may be benefits to not sitting still.
People who fidget or stay active throughout the day burn more calories and tend to be leaner than people who don't, a recent study suggests. Make time for at least 30 minutes of exercise on most days of the week, but remember any additional daytime activities will help you burn more calories.
Exercising for at least 30 minutes on most days of the week will help you burn calories while toning and strengthening muscles and improving your heart and lung function. In a recent study, nonexercise activity thermogenesis (NEAT) -- energy expenditure from all activities except sleeping, eating, or deliberate exercise -- accounted for significant calorie expenditure in some people. Some examples of NEAT include maintaining posture, fidgeting, and performing household activities, such as cooking, doing laundry, working at the computer, and watering the lawn. Although these activities burn few calories by themselves, they can add up if you stay active throughout the day.
RealAge Benefit:
Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
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Published on 04/27/2005
Live Longer with This Protein
By RealAge
Which do you have on the menu -- chicken, beef, pork, or fish? Your answer just might affect your life span.
Your best bet: Choose two legs -- or a couple of flippers -- over four. In a recent study, people who ate the most red (beef, pork) or processed (hot dogs, bacon) meats had the highest risk of dying during the 10-year study.
Pick a Protein
The red-meat and processed-meat eaters also had a higher risk of dying from cancer or heart disease. Why? Researchers aren't exactly sure. Could be the preservatives in processed meats. Could be the artery-clogging fats found in beef and bacon. Or it could be that both red- and processed-meat eaters consume less body-friendly foods like whole grains, fruit, and veggies. In fact, other research shows that vegetarians fare best when it comes to heart disease mortality. (Cooking meat at high temps creates carcinogens. See how the YOU Docs minimize cancer-causing compounds when cooking.)
Substitution Situations
A shorter life is a big price to pay for indulging in cheeseburgers and BLTs. So stuff those tacos with ground turkey, and order the veggie pizza next time you're short on time (hold the pepperoni!). Saying goodbye to beef burritos will be a snap after you try this healthy and delicious five-star recipe: Barbecued Chicken Burritos.
RealAge Benefit:
Making healthful substitutions when cooking can make your RealAge 3 to 12 years younger.
Published on 02/04/2010
RealAge Tip
5 Habits That Stop Strokes
By RealAge
To slash your stroke risk by 80 percent, there are just five simple health habits to keep in mind:
Walk every day, maintain a healthy weight, avoid cigarette smoke, enjoy alcohol only in moderation, and eat as nutritiously as you can. Some of these you probably already do. But tack on the missing items and your stroke risk drops dramatically.
The Golden Health Rules
In a large study of men and women in their fifties, those who most adhered to these five basic health habits were 80 percent less likely to have an ischemic stroke -- the most common type of stroke. Specifically, these study participants exercised about 30 minutes a day and had BMIs below 25, and their diet mainstays were fruit, veggies, whole grains, and lean protein. Also, the women had no more than one alcoholic drink a day; the men, no more than two. (How close are you to your ideal BMI? Find out with this tool.)
Why It Works
These five health habits reduce your risk of a whole host of diseases and conditions, including diseases that up your odds of a stroke -- like high blood pressure and diabetes. And cigarette smoke, heavy alcohol consumption, and obesity are known stroke risk factors. So who says you can't do it all? We've got some advice on how to make these "sounds good" suggestions into real-life habits:
RealAge Benefit:
Sticking to your RealAge Plan can make your RealAge up to 29 years younger.
Published on 01/28/2010
Burn More Fat with These Breakfast Foods
By RealAge
You can give your body a little fat-burning advantage by including items like these in your morning meal: eggs, yogurt, and whole-grain cereal.
Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.
How They Help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less. (Try this quick recipe for super-satisfying scrambled egg burritos.)
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets. (Short on time? Make this yogurt-enhanced Cranberry Muesli recipe the night before.)
Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers. (Are multigrain foods just as good? Read this before you go grain shopping.)
Need a Boost?
Get more stick-to-it weight loss ideas from the inspiring weight loss community at SparkPeople.com.
RealAge Benefit:
Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
A Breakfast Staple That Blocks Heart Failure
By RealAge
Fruit, veggies, exercise -- they all make the heart-healthy list. And now, according to a new study, so does this breakfast staple: cereal.
But we're not talking about Cocoa Puffs. We're talking about whole-grain cereals -- like steel-cut oats, shredded wheat, or muesli. Men in a study who noshed at least once a week on whole-grain cereals were significantly less likely to experience heart failure.
Longer Life in Every Bowl?
Several studies suggest that it's the fiber in whole-grain cereals that may quell risk factors for heart failure, including high blood pressure, high blood sugar, and obesity. The other heart-protective habits addressed in the study: maintaining a healthy body weight, exercising regularly, eating lots of fruits and vegetables, drinking alcohol only in moderation, and not smoking. (Here's another health benefit to eating breakfast cereal.)
A Combo Protects Best
Men who practiced at least four of the six lifestyle habits on the study's heart-healthy list cut their risk for heart failure in half. So start stacking the odds in your heart's favor with these heart-helping strategies:
Take the first step toward a flatter belly -- and a healthier heart -- with this Lose Belly Fat Forever program.
RealAge Benefit:
Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.
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HOW TO STAY YOUNG
1. Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them. That is why you pay 'them'
2. Keep only cheerful friends. The grouches pull you down.
3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. 'An idle mind is the devil's workshop.'
4. Enjoy the simple things.
5. Laugh often, long and loud. Laugh until you gasp for breath.
6. The tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.
7. Surround yourself with what you love , whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
9. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country but NOT to where the guilt is.
10. Tell the people you love that you love them, at every opportunity.
AND ALWAYS REMEMBER :
Life is not measured by the number of breaths we take, but by the moments that take our breath away.
Worry about nothing, pray about everything!!!
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How to Elevate Oatmeal to Superfood
By RealAge
RealAge Benefit:
Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
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Lose Extra Weight with 3 Easy Tricks
By RealAge
Step one to losing those holiday pounds: Cut back on the calories, and amp up the exercise. Simple formula. But for extra fat blasting, try these three easy diet tricks:
Sip tea, slow down, and take notes. Yep, these three strategies could mean dropping even more pounds -- or dropping them more quickly.
1. Come to the light. The light-colored tea, that is. In lab research, human fat cells became significantly less fat when treated with a white-tea extract. Because white tea is less processed than green or black, it retains higher concentrations of compounds that seem to help with fat-cell metabolism. Find out how green tea can help get rid of belly fat, too.
2. Watch your speed. There are two eating habits that can triple your chances of being overweight, according to research. The first is eating fast. The second is eating until you're completely full. Stop when you're about 80 percent full. And here's how to slow down the pace so that you eat less overall.
3. Take notes. Keeping a food diary can double your weight loss success, a recent study showed. Keeping track of every bite makes you think and reflect more about your next food choice.
What's Your Goal?
Whether your weight loss goals are big or small this year, one of these plans will get you on the right track:
RealAge Benefit:
Losing excess weight and avoiding a negative body image can make your RealAge up to 32 years younger.
Published on 01/04/2010
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