6 Life Hacks For Better Aging

 

As we age, we look for things we can do to prevent wrinkles, diseases, and cognitive function. The good news is that there are hundreds of things that can be done to help you age in the best way possible. Here we are going to look at six life hacks you can apply to your life today to help you age better.

 

1 – Invest In Large Sunglasses: The skin around your eyes is the most delicate and thin skin you own. It’s also the place that wrinkles tend to appear first. By wearing oversized sunglasses, you are preventing sun damage from occurring around your eyes and you are also reducing how much you are squinting. This means you will have fewer eye wrinkles as well as fewer forehead wrinkles. 

 

2 – Make Time For Your Friends: Oftentimes we find our schedules to be so hectic that we neglect to make time for a social life. However, having a social life can help you age better in many ways. The biggest thing making time for friends will accomplish is lowering your stress level. Studies have shown that being stressed out damages your skin cells, which leads to premature lines. Stress can also lower your immune system leading you to a more likely chance of becoming ill. As a bonus, making time for your friends also means that you are more active both physically and mentally. 

 

3 – Stay Active: It’s no secret that as you age your metabolism slows down. Getting at least thirty minutes of activity, a day both increases your metabolism but can also help to increase bone density putting you at a lower risk of bone injuries as you age. 

 

4 – Take Fish Oil Regularly: Fish oil is high in omega-3 fatty acids. Which a study done by Ohio State University shows can help everything from your joints, eyesight, and hair growth to making your skin look supple and improving your heart and immune functions. If fish oil isn’t for you, you can also increase your intake of seeds, nuts, sardines, or salmon. 

 

5 – Keep Your Diet Colorful: We know there are some foods out there that speed up the aging process. What many people aren't aware of, is that there are also some foods out there that can do the opposite. Foods like kale, broccoli, blueberries, strawberries, oranges, and plums are all rich in vitamins, minerals, and antioxidants that can promote healthy aging. Some of these nutrients include alpha lipoic acid, carotenoids (including vitamin A, ß-carotene, lycopene, astaxanthin, and retinol), CoQ10, glutathione, polyphenols, and vitamins C, D, and E. 

 

6 – Change Your Opinion Of Old: There is no formal definition of what old means. The word can have many different meanings depending on the context. Don’t degrade yourself by talking about your “senior moments” or the things you can no longer do. Having a positive attitude and a good mental outlook is half the battle. When you tell yourself that you are old and can’t do things, it becomes the truth. Instead, focus on all the things you can do and remember, age is just a number. 

 

Heath is cumulative. In today's busy society, we tend to forget to take care of ourselves because we are so busy taking care of everyone else. Make yourself a priority and begin implementing even just one of the above suggestions for now. 

 

By implementing the six suggestions above and sticking to them, they will become part of your normal routine. Take care of yourself now so you can ensure that you will age in a positive way. 

Vitamin Infused Water 101 And How To Make Your Own

 

It’s clear, odorless, and tasteless, but life cannot exist without it. Water keeps us alive. It keeps our cells hydrated and plump. It also flushes out toxins to naturally cleanse our insides.

 

There are times when drinking it gets redundant and boring. Instead of buying vitamin water, flavored sparkling water or sports drinks, why not try to incorporate nature’s good stuff, all in one place, right in your own home?

What is vitamin infused water?

Infused water has the added benefits of drinking good-for-you water, plus the added taste of whatever you chose to add to your water, which can be fruits, vegetables, herbs or spices, or a combination of 2 or 3 things together. All without any added sugar or calories.

 

You can soak cut pieces of fresh fruit or raw vegetables in a container. Fresh and organic is your best choice. Frozen fruits won’t release as much juice as you’d like, and will more likely to sink to be bottom of your bottle, which also goes for dried fruits. You can also add herbs and spices that are both colorful and fragrant, not to mention all the added health benefits that permeate into your water.

 

Some fruits contain strong flavors, such as pineapples, lemons and oranges, and can be reused. Just wait until the water is halfway down the bottle, and then add more water. 

 

Here are a few examples:

 

Fruit

 

• Citrus
• Berries
• Melons
• Tropical fruits
• Stone fruits

 

Veggies

 

• Cucumbers
• Celery
• Peppers
• Carrots

 

Herbs

 

• Mint
• Basil
• Cilantro
• Thyme
• Lavender
• Rosemary
• Sage

 

Spices

 

• Cinnamon sticks (ground cinnamon won’t saturate into the water, it’ll just float to the top)
• Ginger

 

How it’s done

 

1. The first thing you have to do is release the natural oils and flavor in the fruits, veggies, herbs or spices. You can do this by either slightly mashing up fruits and vegetables using a wooden spoon. You can also break up the herbs or spices just a little bit. For citrus fruits, don’t forget to peel it before adding it to the water to avoid having that bitter taste.
2. Then, add filtered water or sparkling water if you prefer. For best results, you can use water at room temperature, or even cold water if you like, just as you long as you don’t’ use boiling water as it will break down the enzymes and nutrients in the added ingredients. Give it a good stir and leave it for at least 3 - 4 hours to get the most taste and color. You can leave it in the fridge, or at room temperature, to do its magic. However, don't leave the added ingredients in the water for more than 24 hours because most will start to decompose. Delicate fruits, such as berries and melons tend to decompose quicker than other types.
3. You can safely store your water in the fridge for up to 4 days.

 

Benefits

 

Are there really any added benefits to infused water besides taste and color? Yes! Almost 20% of nutrients in the added ingredients get blended in and absorbed by water.

 

Therefore, if you add strawberries or lemons, you’re drinking water that’s rich in vitamin C, and if you add basil or mint to your strawberries, you get the added benefits of minerals, such as iron, which helps the body absorb vitamin C, as well as antioxidants.

 

Other benefits to infused water:

 

• Protects organs and helps them function well
• Normalizes blood pressure
• Keeps skin soft and younger-looking, helps regulate collagen-production which reduces the appearance of wrinkles and fine lines
• Helps regulate body temperature
• Helps offset dehydration
• Lubricates joints and decreases risk of swelling and inflammations
• Helps keep bowel movements regular and reduces the risk of constipation
• Cleanses the liver
• Transports nutrients and oxygen
• Curbs your hunger and helps you lose weight
• Reduces muscle fatigue
• Boosts focus and concentration abilities and helps you think more clearly
• Helps prevent kidney stones

 

Natural Remedies For Aching Feet

Foot pain is something that we have all experienced in our lives. After a long day at work, shopping, or yard work your feet can be tired, achy, swollen, and heavy. This achiness happens because when you are on your feet, there is a significant amount of stress being put on your feet. However, you aren't doomed to suffer this pain with no relief. Below are some natural remedies that will ease your sore feet and have you feeling great again.

 

Alternate Hot And Cold – Alternating hot and cold baths alternately dilates and constricts blood vessels in your feet, which boosts circulation and reduces the swelling and achiness in your feet. To do this exercise, fill one basin up with cold water and one up with hot water. While sitting comfortably, place your feet in the cold water for five minutes. Afterwards, switch to the hot water. Switch back and forth for a total of thirty minutes for maximum effectiveness. 

 

Elevate Your Feet – Elevating your feet for fifteen to twenty minutes after you are on your feet for any length of time will increase the circulation in your legs and feet and help to reduce and pain and swelling. 

 

Epsom Salts – Epsom salts are made of magnesium sulfate heptahydrate. Magnesium is known to help reduce swelling and therefore ease the pain. There are two ways you can use Epsom salt to reduce the swelling in your feet. First, you can fill a basin with hot water, add Epsom salt and soak just your feet or, if you are looking to relax your entire body, you can fill your bathtub with hot water, add Epsom salt, and soak your whole body for forty-five minutes to an hour.  

 

Soak In Essential Oils – An alternative to Epsom salts is to use essential oils, which can help to increase blood circulation and reduce swelling. Essential oils are used in the same two ways as Epsom salts. The best essential oils to use to increase blood flow are peppermint oil, clove oil, eucalyptus oil, and rosemary oil. 

 

Vinegar Soak – If you don't have Epsom salts or essential oils in the house, a final alternative for a foot soak is vinegar. Vinegar helps to reduce inflammation and can be used in two ways. First, you can fill a basin with hot water and add two tablespoons of vinegar; it is additionally beneficial if you add some salt to the water as well. Soak your feet for about twenty minutes.  

 

Second, you can put equal amounts of water and vinegar into two basins. Make one basin cold water and one basin hot water. Soak a towel that is big enough to wrap around your feet in the hot mixture and squeeze out the excess liquid. Wrap the hot compress around your feet for five minutes. Repeat the same process using the cold mixture. This process is thought to be the most effective because you are getting the benefits from the vinegar as well as from alternating hot and cold on your feet to maximize blood flow and reduce3 swelling and achiness. 

 

Sore feet are not something that you must accept as a necessary evil when you are on your feet for any length of time. Taking preventative measures, such as investing in a good pair of shoes and stretching your feet throughout the day can help minimize the amount of time you spend with sore feet. However, if you do find your feet achy and swollen after a day out, use the tips above to quickly ease the pain and be ready to go again. 

Why Willpower Is Never The Final Answer To Permanent Weight Loss

Many so called health experts chalk up weight loss success to willpower. Not only is this a false belief, but also a way to sabotage yourself. The fact is most people are not able to maintain their willpower for an extended period of time, simply because of the chemistry of the brain. 

 

Willpower is a false prophet; one forged in our minds to “impress” others, even though at the core of it all we know it’s just a pile of lies. 

 

Wondering why willpower is not the definitive factor that will determine your weight loss? Read on to learn more:

 

Willpower Doesn’t Play Well With Goals

 

Ever wondered why willpower doesn’t help you achieve your goals? It is because willpower is impossible to maintain at the same intensity for a period of time. Take for example you make the goal of losing 10 pounds in a month. 

 

This is great, but how will willpower help you get there? Maybe it will remind you to look at the days going by, and realizing that you’re no way closer to achieving your goals. 

 

That won’t change your life. Instead, write down what you want and develop consistency, as in building healthier habits and work on making them stick. Do a bit every day and build on it. That approach trumps willpower any day of the year.

 

Willpower Can’t Change Your Environment

 

Sure, you may tell yourself today that you will run a mile every day, but then when you go outside today, you are in no way motivated to do so tomorrow. The reasons can be plentiful; rain, snow, maybe you just don’t want to? 

 

The fact is that willpower is fragile, and won’t beat your environment. Willpower will try to elevate you above the environmental deterrent, but the environment will win regardless of how hard you try.

 

Willpower Doesn’t Equal Accountability

 

Willpower is your own internal resolve. This is fine, but how will you be kept accountable? When you are the judge of yourself, the verdict will always be biased. Get a training or diet buddy, somebody who will hold you to your word. 

 

Plus, if resolve is what you are after, nothing can give you more willpower than good old competition. The competitive nature of mankind is to be better than his fellow man. This can work out in your favor, as rivalry sets up a win-win scenario for everyone.

 

Willpower Focuses On A Variable

 

Take for instance, if your resolve is to stop drinking soda. This is fine, but the problem is that you will be thinking of soda all day, as you struggle to remind yourself to avoid it. This is the ugly trick human nature often plays on us; we want what we can’t have.

 

A better approach? A diversion. Find something to replace what you will be eliminating. Trying to forget soda? Find a healthier beverage that you have no problem using in place. 

 

A great substitute would be fruit infused water- and best of all? No fighting with willpower!

 

Willpower Prioritizes Starvation

 

You must reduce calories to lose weight- that is a fact. However, the real battle with willpower begins when you are hungry. Willpower dictates that you eat the bland chicken, but will not tell you that you can overindulge many veggies. 

 

Why should you feel hungry? By deliberately knowing that you can freely munch on low calorie veggies, you will be happy to forego some things knowing that you can fall back on something else. That is the strategy of a permanent weight loss plan.

 

Conclusion

 

Willpower sounds great in theory, but the most successful weight loss stories know that it is not sexy. You do not need to be on a constant high, but develop real systems that keep you working at weight loss day after day, forever, one day at a time.

 

5 Reasons You Maybe Losing Quality Sleep

 

Do you think that you sleep well enough at night? Chances are, if you are reading this right now, you suspect that you aren’t sleeping as well as you would like. But worry not, as there are simple things you can change tonight that will greatly improve your quality of sleep. While overall amount of sleep is important, it is equally important that your time asleep be truly restorative.

 

Itching to find out some hidden sleep traps that are possibly affecting the quality of yours? Then let’s check them out!

 

Not Sleeping In The Dark

 

The number of people sleeping with the lights on has consistently increased, with their reasons ranging from one thing to another. However, what often coincides with this exposure to light is disruption of your body’s natural circadian rhythm. In the dark, the neurotransmitter/hormone melatonin is produced, which promotes deep restful sleep. 

 

However, artificial exposure to light breaks down this chemical, so that you are not truly experiencing the restorative effects of deep sleep. The simple fix to this is to ensure you sleep in a room as dark as possible. You should notice a difference in the way your body feels following a week of good sleep.

 

Sounds Wake You Often

 

Let’s say that your room is perfectly dark, but you are still tossing and turning due to the tiniest annoying noise. Let’s just say true silence is deafening. What can be done about that? Obviously sound proofing is a viable option, but there is one thing that is superior to that. Introducing white noise- a controlled, consistent low “hum” that tends to drown out other minor nuisances. 

 

Take for example a fan running in the room. It is not noisy enough to be acutely annoying, but is still soothing with its ever present whirring. There also exist specialized white noise machines, which can mimic sounds such as rain, or waves gently crashing on the shoreline. This can contribute to a truly serene sleep experience.

 

Eating Too Much Before Bed

 

Those it might sound straightforward that eating too close to bedtime is a bad plan, a staggeringly large number of people still do so religiously, night after night. This poses a problem for a couple reasons. 

 

Firstly, eating a large meal causes food to rest on your stomach for a longer time, which can cause discomfort and inability to sleep. 

Secondly, with food in your stomach, the likelihood of experiencing reflux is much higher when you lay down. Many people experience nocturnal acid reflux, which can be serious if inhaled into the lungs unconsciously.

 

Consuming Stimulants Too Late Into The Day

 

Most of us drink some sort of stimulant based beverage during the day, whether that be coffee, tea or something of the sort. These are generally accepted to be safe, but can be troublesome when taken too late in the day. While caffeine is common in many of them, it does take about 4 hours to be completed eliminated by the body. So, if you go to be at 10PM every night, stay clear of 6PM if you must have one last booster.

 

Your Mattress Is Sub-par

 

When a bout of sleeplessness ensues, the first thing people seem to turn to is some sort of sleep aid. While there are good and bad sleep aids, other avenues should be explored first. Your mattress is one such avenue. If you’ve had your mattress for more than a few years, chances are it’s less efficient than it was yesterday. Springs go out of place, sponge sinks in and bed bugs accumulate- making sleep less restorative and instead a nightly battle.

The Health Benefits Of Red Wine

Have you been looking for more reasons to enjoy red wine? There’s good news, because it really does provide you with a host of health benefits. Just remember to limit yourself to no more than five glasses of week (and certainly no more than two glasses a day). 

 

Just look at the following incredible health benefits of red wine. 

 

Heart Health

 

Red wine contains a variety of active compounds that contain properties to protect your heart health, including quercetin, polyphenols, and resveratrol. There have been numerous studies looking at how moderate enjoyment of red wine can be beneficial to various aspects which relate to heart disease. According to the Mayo Clinic, resveratrol can prevent blood clots from forming, raise healthy levels of cholesterol, and help prevent the damage that bad cholesterol causes arteries. 

 

According to the University of Illinois, Urbana-Champaign, found that Quercetin promotes heart health through reducing inflammation, and regulating blood pressure. 

 

Fights Bad Cholesterol 

 

A study from Copenhagen’s Royal Veterinary and Agriculture University found that the level of wine consumption was directly related to the level of good cholesterol, with participants seeing an improvement of 5% after enjoying red wine in moderation. Additionally, Australia’s Curtin University completed a study that discovered that regularly drinking red wine could reduce the level of bad cholesterol, specifically in postmenopausal women. 

 

Free Radical Fighting

 

Free radicals build up in your system and cause a variety of diseases, including cancer, cardiovascular problems, arthritis, neurodegenerative diseases, and more. Red wine contains antioxidants that counteract the stress that is caused by free radicals. These antioxidants bolster your immune system, and reduce the risk of a variety of serious health problems. 

 

Diabetes Management

 

Red wine can reduce the speed with which glucose passes into the bloodstream through the small intestine. This helps with the prevention of blood sugar spikes that type 2 diabetes causes. When consumed in moderation, red wine can form part of a diet plan for those with type 2 diabetes. The reason that red wine is so much more effective than white wine is because red wine contains over ten times the number of polyphenols. 

 

Prevents Weight Gain 

 

The grapes that are used in red wine contain piceatannol, and this is similar in structure to the compound resveratrol. However, what piceatannol does is block immature fat cells from growing. Where it is present, it prevents cell development from progressing. It’s so effective at this because it can destroy these fat cells early on in the process, thus preventing the accumulation of fat cells and gains in body mass. How? By binding to the insulin receptors that are located in the fat cells, and then blocking insulin from controlling the cycle of those cells. Additionally, it blocks the activity of insulin to activate fat formation genes. 

 

Dementia Preventing

 

The Mediterranean diet has long been known for its vast health benefits. Red wine is central to the diet, and according to the National Institute on Aging, those who follow it reduce the risk of dementia by 48%. 

 

There has been more research completed on red wine as an effective preventative measure for Alzheimer’s. It is resveratrol that is highlighted as the key compound in red wine that can prevent or slow down the progression of dementia. This is because of its ability to reduce inflammation, and serve as a protectant to neurons. 

 

Red Wine Ingredients

 

The reason that red wine is so beneficial to health is due to its ingredients, it’s the flavonoid content which boosts your health. 

 

Quercetin is known for its ability to impact heart disease, chronic disease, allergies, high cholesterol, diabetes, skin disorders, gout, stomach ulcers, eye issues, cancer, and cognitive impairments.

 

Resveratrol is another key compound, and it is known for its ability to support the health of cells and tissues, protect against diabetes, promote circulation, fight oxidative stress, protect against cancer, prevent premature aging, and improve energy.