Yoga For People Over 50

 

If you’ve never done yoga before, the thought of starting over age 50 may seem daunting. However, yoga is far from being a “one size fits all” type of activity, as you can modify it to fit your needs without hassle.

 

In fact, everyone should be performing yoga, especially as you age; since it can play an important role in helping you maintain flexibility and strength through a range of low impact movements.

 

Strengthening the bones, muscles and increasing your flexibility skills improves mobility in aging, one of the key considerations for all adults heading into their seniors years.

 

Yoga is also an excellent mind-body exercise that greatly lowers stress, which is a culprit in numerous chronic health conditions, such as heart disease, obesity and even dementia conditions, such as Alzheimer’s. 

 

Even better yet, yoga is free, as you do not require expensive equipment, and can be done in the comfort of your home. Not sure where to start? Join a yoga class, or hire a personal yoga trainer. 

 

Here are some of the best yoga poses for healthier aging, incorporate these into your routine to get maximum benefits of yoga:

 

The Warrior Pose

 

The warrior pose is a great standing pose that helps increase strength of the leg muscles, as well as improving bone density (as standing is known for doing). In addition, this pose also boosts flexibility in the hip region and inner thighs. 

 

To perform:

·      Stand with feet shoulder distance apart, with arms down to the sides.

·      Turn to one side, and step your foot out about 3 to 4 feet, on the same side. Rotate your foot about 90 degrees.

·      Raise your arms while inhaling, to shoulder height.

·      Exhale, and simultaneously bend the outstretched leg to a position as close to parallel to the floor as possible. 

·      Keep your other leg straight, and hold pose for 30 seconds.

·      Repeat with the other leg.

 

The Bridge

 

The bridge pose is extremely popular, owing to its benefits of strengthening the lower back muscles and hips. The bridge pose may be particularly useful for persons with lower back pain, or those who spent much of their lives at a desk job. 

 

To perform:

·      Lie on a stable surface (the floor preferably) with your back and feet flat  on the floor and bend your knees. Keep arms to your sides.

·      Press hands into the floor as you breathe in.

·      Exhale and contract abdominal muscles as you simultaneously push your hips and butt off of the floor. 

·      At the top position your back and upper legs should form a 45 degree angle, resembling a “bridge.”

·      Hold for 30 seconds and then slowly return to the start position.

 

Legs Up A Wall

 

This pose is beneficial for stretching the hamstring muscles, similar to bending over but without the stress ion the lower back muscles. This pose is also useful for persons with poor circulation, as it drains blood flow from the legs and recirculates it through the heart. 

 

To perform:

·      Sit on the floor with legs close to a wall.

·      Shift your body so that your legs are up the wall, bracing the back of your feet against the wall.

·      If you are unable to stretch your feet in that position, move your hips away from the wall a bit, and place the bottom of your feet on the wall.

·      Stretch your hamstrings for a period of 30 seconds, then slowly take your feet off the wall.

 

The Tree Pose

 

If there was one pose representing yoga in all its glory, it would be the tree pose. At the core of the tree pose’s benefits is improving balance, very important in healthy aging to help prevent falls and tumbles, since falls are the one cause of injury in the aging population. 

 

To perform:

·      Stand with feet together, and hands with palms together, overhead.

·      If this is your first time, raise one leg slightly up, so that toes are gently touching the ground but with heel touching the ankle of the next leg.

·      Stay balances in this position for approximately 30 seconds.

·      Repeat with other leg.

 

As your balance improves, raise your toes and heel higher so that your non-working leg is fully bent at the knee.

Junk Food is NOT Food, It is Junk

 

Marketing can be a powerful tool. How so? Well, just think about it. Because of marketing, the masses can be fooled into believing things are good for you that are really not, setting the stage for pharmaceutical companies to come in.

 

This is how the processed/ junk food industry operates. By using persuasive marketing strategies, they can convince millions to purchase their goods, which are far from being good for you. 

 

At their core, they are anti-nature- being so highly processed that the ingredients they originally come from are no more. 

 

The fact is, Junk food is NOT FOOD, it is just junk.

 

Here are more reasons why junk and processed foods should be considered anti-nature:

 

They Are Loaded With Sodium

 

Much of the sodium we consume on a daily basis does not come from real whole food, but rather the processed foods that we consume every day. There are so many foods that contain excessive sodium that you are unlikely to realize it. For example, maybe you don’t have a natural taste liking for such “salty foods”, but love sweet. That soda you are consuming is also loaded with a sodium derivative, even though you can’t taste it. Such are the hidden dangers of processed food.

 

They Are Made Heavily Of Simple Sugars

 

If you rely on processed foods for “nourishment”, you aren’t really getting that. You may notice that while using junk for sustenance, you are more frequently constipated, which is due to lack of complex carbs and fiber. Simple carbohydrates just enter the blood stream and are speedily absorbed, disrupting blood sugar levels in the process. Natural foods consist of more complex, low GI carbs, and have fiber to help promote digestive health and regularity.

 

Processed Foods Contain Artificial Fats

 

If you think all fats are bad, you are dead wrong. In fact, natural fats are ALL good for us, and even essential. The ones that have given all the bad rap are mainly Trans fats, a modified variety of an oil that allows it to remain solid at room temperature. Oils are usually liquid at room temperature. This kind of fat is highly pro-inflammatory, meaning that is promotes scenarios leading to increased inflammatory processes once consumed.

 

Inflammation speeds up aging, and contributes to many of our chronic disease, such as high blood pressure, diabetes, and heart disease.

 

Many Processed Foods Contain Anti-Nutrients

 

Did you know that white potato is considered an anti-nutrient? Yes, white potato is known as an anti-nutrient, in the sense that it prevents absorption of other nutrients, bringing down the nutritional value of the entire meal. And guess what? White potatoes are a favorite inclusion in processed food. White potato is cheap, and arguably tastier than sweet potatoes, making them perfect for to increase profits of big brand junk food companies.

 

Preservatives And Additives Found In Junk/ Fast Food Is Killing You

 

No food is meant to be kept for months without spoilage, or rancidity occurring, so why can processed foods be kept? You can thank additives and preservatives, which are basically chemicals that artificially extend the life of foods. Are they helpful? Sometimes, definitely. But more often than not, they are a hazard to your health. 

 

Even though many are “safe” in very, very low concentrations and approved for human consumption by the FDA, they are frequently used in amounts far exceeding their safe limit, and consumed much more often than occasionally.

 

Therefore, while we can’t fully blame the FDA for approving these chemicals, they should use common sense and realize people do not consume these processed foods once in a while. 

 

Conclusion

 

Processed foods are the furthest thing from natural- regardless of what they claim. Let’s not forget many are GMO produced, which raise another set of ethical questions when it comes to consumption. The verdict is clear- eat whole foods, closest to its original source.

 

 

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.