Tag: #healthyliving

A 90-year-old who started cycling at 65 still takes regular spin classes. Here are His four longevity tips.

Frank Ellis had a Tour de France-themed party for his 90th birthday this year.

He took up cycling when he turned 65. He had no desire to slow down

At his peak, Ellis cycled 1,000 miles each month, sometimes more. Twenty-five years later, at 90, he still cycles most days, whether on an exercise bike at the Atria Senior Living community in Las Vegas, where he lives, or in spin classes.

Ellis told Business Insider he believes his decadeslong cycling habit has helped him to stay fit and active and has made a “world of difference” to his health.

This checks out: a 2023 review of studies by researchers at the University of Glasgow found that cycling regularly appeared to lower people’s risks of developing cardiovascular diseases, type 2 diabetes, and dying from any cause and also improved their mental health and well-being. 38% of premature deaths in 2019 were caused by cardiovascular disease, which can be prevented by lifestyle factors such as being more physically active.

“It is surprising what your body can do when you train it day in and day out,” Ellis said. “Plus, it’s a whole lot of fun.”

He shared his tips for staying fit and healthy into older age with BI.

Find a type of exercise you like

Ellis, who ran an electronics contracting business for more than 35 years, used to run for an hour every day after work. He switched to cycling when he was 65 because it was easier on his body. He thinks that finding an exercise you like is key to staying active for life.

“If young people start some type of exercise routine while they are young or find something physical that they enjoy early on, then chances are they will make it a lifelong activity,” he said.

Cycling with others also motivated Ellis. He has done plenty of races and long-haul cycles with friends — including a 225-mile ride from Las Vegas to Palm Springs — and had a weekend cycle club.

Don’t smoke or drink much

Ellis doesn’t smoke or drink much alcohol.

Smoking is the cause of nearly one in five deaths in the US each year, and there were 51,191 alcohol-related deaths in the US in 2022, according to the Centers for Disease Control and Prevention.

Plus, in one 2022 study published in the journal Nature, the lives of people who drank regularly and smoked were found to be more than 10 years shorter than those who didn’t drink or smoke.

Don’t eat too much

Another thing that Ellis attributes his longevity to is not eating too much.

This mirrors the eating habits of Japanese supercentenarians, who have lived past the age of 110 and tend to eat until they’re 80% full, as BI previously reported.

Avoiding overeating can help to prevent obesity, which can reduce life expectancy by up to 14 years, according to a 2023 article published in BMC Medicine.

Have a positive attitude and passions

Ellis is passionate about cycling — so much so that he had a Tour de France-themed birthday party at his senior living community — but he has other interests, too, such as horse racing and golf.

Having hobbies and interests is a common theme among centenarians, as BI previously reported. A 2023 study published in Nature Medicine found that people with hobbies were more likely to have higher life satisfaction and even higher life expectancies. The authors said hobbies might improve symptoms of depression and provide a sense of purpose.

Ellis also believes that having a positive attitude and a good sense of humor have helped keep him healthy. This chimes with a 2023 study published in the Journal of Happiness Studies, which found positivity was a common trait among participants who had reached triple figures without any cognitive issues.

Source: Business Insider©

Photo credit: Atria Senior Living© Atria Senior Living

7 Science-Backed Ways to Stay Healthy As You Age

These simple habits can have a major payoff.

Once upon a time, staying healthy meant eating some veggies and, well, pretty much nothing else. But with each passing decade, the risk for injuries and chronic illnesses increase, and wellness starts to take a little more work.

The good news? There are plenty of things you can do to keep feeling like your best and doing the things you enjoy. Here, seven that are worth integrating into your regular routine.

Fit older woman

1 Keep moving

Being active doesn’t just help prevent chronic diseases. As we age, it can also lower the chance for serious injury.

“Strength, balance, and flexibility exercises are key to preventing falls, which are one of the greatest threats to our healthy longevity,” says Scott Kaiser, MD, a family physician and geriatrician at Providence St. John’s Health Center in Santa Monica, California.

Regular exercise could also boost your brainpower. When sedentary adults performed three 45-minute exercise sessions per week for six months, they had improved executive function (the ability to focus and make plans) equal to someone nine years younger, found one Neurology study. So go ahead and lace up those sneaks.

2 Prioritize protein

Grocery bags starting to feel a little heavier than they used to? Muscle loss is a normal part of aging, but research shows that eating enough protein can help you preserve what you’ve got—and even support your efforts to build more.

How much should you get in a day? Recent findings suggest that adults over 65 need 1 to 1.2 grams of protein per kilogram of weight to support muscle health. (That’s at least 68 grams of protein per day for a 150-pound person.)

Make sure to add a lean protein source to each meal, like fish, poultry, or beans. And choose wholesome high-protein snacks too. Think: Greek yogurt with fruit, hummus with veggies, or a protein-packed nutritional drink like BOOST. (We’re fans of the strawberry and chocolate flavors. Yum!)

3 Get regular checkups

Don’t just go to the doctor when you’re sick. Regular well visits are a chance to screen for (and catch!) health issues that become more common with age, like high blood pressure and diabetes, according to the National Institutes of Health (NIH).

Those checkups are a prime opportunity to check that you’re up to date on all of your vaccines—especially ones that offer extra protection for older adults, like the flu shot or shingles vaccine.

4 Reach out

Meet a friend for coffee, check out that photography class, or FaceTime with your grandkids. “Investing in meaningful relationships is one of the most important things we can do to increase our health, quality of life, and wellbeing,” Dr. Kaiser says.

One big reason why? Social wellbeing is tied to lower levels of interleukin-6, an inflammatory factor involved in chronic diseases like Alzheimer’s, heart disease, osteoporosis, arthritis, and some cancers.

5 Get enough sleep

If you’re finding it harder with each passing year to snooze soundly, you’re far from alone. Nearly half of older adults say they regularly have trouble falling asleep.

The problem? Sleep-deprived folks are more likely to feel depressed, have trouble remembering information and focusing, feel sleepy during the day, and fall more during the night.

You need the same amount of sleep today as you did when you were younger—between 7 and 8 hours per night, the NIH says. If you’re having trouble hitting that mark, talk with your doctor. She’ll help you figure out whether an underlying sleep problem is behind the tossing and turning and what you can do to get the rest you need.

6 Make time to de-stress

Unchecked tension doesn’t just put you in a lousy mood. It also boosts inflammation in the body, which can speed aging and make you more likely to get sick.

In fact, findings suggest that the majority of diseases are related to chronic stress. Stress hormones like cortisol are also thought to negatively impact memory and contribute to brain shrinkage starting as early as our late 40s, according to a Neurology study.

Finding ways to unwind can make a difference—even if it’s only for a minute or two. “Even if you’re pressed for time, take a moment and take one restorative breath,” Dr. Kaiser says.

7 Lean into today

There are countless reasons why getting older is great. (Senior discounts! Way more wisdom!) So instead of succumbing to tired stereotypes, think about what you love about your current age.

Yale University research shows that older adults who see aging as a good thing live almost eight years longer and have a lower risk of Alzheimer’s disease compared to those who view aging negatively. “Having a positive view of aging is associated with both living longer and living better,” Dr. Kaiser says.

It turns out, the fountain of youth was inside your head all along.

By Marygrace Taylor in Prevention Magazine

Natural Remedies for Spring Headaches That Relieve Throbbing and Pain

An uptick in temperature and a calendar packed with exciting activities can only mean one thing — spring is here! Unfortunately, so many of us worry that sudden head pain might ruin our spring fun. The good news: A few simple tricks tamp down a burgeoning headache ’round the clock. These natural remedies for headaches may help relieve throbbing and aches in no time.

Freepik

First-Thing Pain? Nosh on melon.

Even tiny jumps in temperature trigger perspiration as we sleep, which puts many of us at risk of waking up with headaches caused by low-grade dehydration. The fix: Enjoy cantaloupe, watermelon, or honeydew with your breakfast.

In many cases, rehydration is more effective than drugs at sending discomfort from a mild headache packing. But why melons?

Their “gel water” is up to twice as hydrating as regular H2O, according to Dana Cohen, MD. Best of all, rehydration begins working in as little as five minutes, compared to 30 minutes for NSAIDs (nonsteroidal anti-inflammatory drugs, like ibuprofen).

Midday pain? Ask three questions.

If your head is throbbing during a stressful day, try this natural remedy for headaches. Close your eyes and ask yourself three questions: Where is my headache? What color is it? What shape is it?

In under two minutes, the pain should disappear. Researchers explain that the simple act of asking these questions triggers a mind-body connection that alerts your brain to involuntary tensions in your body (a similar method to pricey, in-office biofeedback). This helps you unconsciously relax muscles in your head and neck responsible for pain.

Nighttime pain? Rub a basil leaf.

When throbbing threatens to make sleep impossible, rub your fingers over a basil leaf and sniff for three minutes. Research in Complementary Medicine Research suggests that the aroma eases head pain just as acetaminophen would. To get even more relief, try sniffing basil essential oil or add a few drops to your oil diffuser.

By K.E. Kluznik for woman’s world©

22 Ways To Clean Indoor Air Naturally

According to the The American Lung Association the indoor air quality of one’s home could be 2-­5 times worse than the air outdoors, thanks to a study done by the EPA!  That is pretty scary considering some reports say we spend 90% of our time indoors. So, there are a few strategies that the EPA recommends for reducing indoor air pollution, controlling sources of pollution, ventilating adequately and cleaning indoor air.

By Khrystyana Kirton

  • Proper Filters:   Did you know that the air filter in your heating and cooling system can help create healthier indoor air by capturing airborne allergens such as pollen, mold spores, dust mite debris, smoke, pet dander, and smog from the air passing through the filter?  Sort of like vacuuming your air!  (and you don’t have to put much effort into the work it is doing!  Bonus!)
  • New filters: Change out your air filters regularly, the filter mentioned above lasts up to 3 months, but if you are a big remodeler like me consider changing it out a little more often during times of construction!
  • Other filters: Don’t forget your other filters!   There are filters and screens around your home, for example: air purifiers, dryer lint screens, vacuum cleaners, range hood screens, and bathroom exhaust fan grilles, for starters.  Be sure to keep them clean or replace them as needed.
  • Please Remove Your Shoes.  Believe it or not your shoes are covered with a fine layer of chemicals, dirt, bacteria, and mold.  These contaminates will settle onto your flooring, carpeting, and rugs.   Then as you walk around you can stir up these particles, causing you and your family to breathe them in.
  • Fresh air.  Opening a window isn’t always the best choice.  Be sure to check the air quality and pollen levels outside before opening the windows.
  • Cooking:  When you are using your stove top, be sure to turn on your outdoor venting fan to help moist, smoky, or chemical laden air to leave the house.
  • Dry Cleaning:  Try to get your dry cleaning done with a few days to spare for them to air out at the dry cleaners!  That way you can pick them up after they have dried completely and have let off most chemicals.  There are also less toxic dry cleaning options, so be sure to do your research.
  • Attached Garage:  Be sure to open the garage door fully before starting a car.  When pulling back into the garage be sure to leave the door open for a few minutes after turning the car off to allow fumes to escape. Otherwise, over time the carbon monoxide can enter the home.
  • Fireplaces: Be sure the fireplace flue is inspected by a pro to be sure that it is working properly and keep those particles out of indoor air.
  • Bathroom Fans: When showering or using hot water in a bathroom, be sure to use bathroom fans to vent out all the steam and extra moisture in the bathroom air that can cause mold and mildew growth.
  • No Air Fresheners!  Homeowners often turn to products to help mask odors in the home but often times do not realize that they may also contribute to poor indoor air quality.  According to the EPA air fresheners actually release VOC’s into the air. Scented candles and incense may contain particulates, soot and chemicals. For a safer air freshener, dip cotton balls in a sweet smelling extract or essential oil and stash them around the house.
  • Vacuum Often.  Ideally, we should be vacuuming twice a week.  It’s a great way to get rid of excess dust, dust mites, lead, mold, and pet dander.  Use a vacuum cleaner that has a HEPA type filter, so while cleaning it’s not spitting the dust back into the air.  Consider changing bags and or cleaning filters outside.
  • Beware of Cleaners.  Household cleaners, even “green” cleaners often contain cancer-causing chemicals.  The best bet is to use truly non-toxic cleaners like baking soda, salt, lemon juice, essential oils, and vinegar.
  • Say NO to Dusting!  Dry dusting, that is.  Don’t just dust or mop with dry cloths, instead use a damp cloth.  This avoids spreading and lifting dust into the air.
  • Launder! Don’t forget to launder window coverings regularly.  When it comes to draperies, dust can settle often.  Either launder them according to the manufacturer directions, or vacuum them with the proper attachment.
  • Clean Sheets! Wash bedding bi-monthly, if not weekly. (130 degrees F to kill dust mites)
  • Mattresses: Vacuum mattresses, couches, and chairs quarterly.
  • VOC Free Paints- More and more paint lines have options for VOC low or free paints. (volatile organic compounds = bad) Wherever possible opt for these types of paint, the fewer fumy chemicals in the home, the better. Especially as off-gassing can continue for a long time.
  • Control Dust Mites:  Whenever possible, opt for hard surface flooring.  Be sure to vacuum and or launder throw rugs often!
  • Pet Dander: This is a tough one, but try to prevent animal dander from accumulating. Most doctors suggest that people allergic to animal dander not keep household pets with feathers or fur. Ban them from any bedrooms and be sure to keep the doors closed.
  • Lethal Fumes: Beware of lethal fumes and be sure to have adequate alarms for these types of gases: carbon monoxide, radon, and second-hand smoke.  Make sure to install a carbon monoxide detector and have a radon test performed in the home, and please do not smoke indoors nor allow friends to.
  • Plants: There are several great plants that can help your air to be cleaned of toxins.  One caveat to adding plants is that you have to be sure to control the water and not create a mold or mildew problem!  Also if you have children or pets, be sure to know what plants are poisonous before bringing them into your home.   Great air filtering plants include:
  • Orchids: may seem like a hard to plant to care for, but they actually thrive on neglect.  Don’t kill them with kindness (too much water and sunlight).  They filter: xylene , a pollutant found in many glues and paints.  Orchids respire and give off oxygen at night – so they’re great for the bedroom!  And they just look so good in decor which is win/win!
  • Palms:  hardy, exotic-looking, and easy to grow, palms filter formaldehyde, benzene and carbon monoxide
  • Philodendrons need very little attention. They filter xylene, a toxin found in glues and leathers.
  • Aloe Vera – Aloe is mostly know for medical uses like relieving burns, but it’s also easy to keep alive, and sculptural-looking. Also, aloe filters formaldehyde!

Source: 22 Ways To Clean Indoor Air Naturally – PositiveMed

5 Drinking Habits for Visceral Fat That Really Work

Visceral fat can be sneaky—it’s the belly fat that wraps around your abdomen in the spaces between your organs. Due to its location, you can’t always feel it or see it. Too much of this fat can lead to serious health problems such as an increased risk of heart disease, type 2 diabetes, fatty liver disease, and sleep apnea.

This type of fat accumulates when you consume too many calories and have too little physical activity, resulting from a poor diet and minimal exercise. It can also form due to genetics, which is why it’s important to maintain healthy eating habits and follow a workout routine. Healthy drinking habits also play an essential role in losing visceral fat.

Don’t know where to start? Dietitians on our medical expert board have provided advice on drinking habits to help shed visceral fat that are guaranteed to work. 

1. Sip on watermelon juice.

If you’re looking for a naturally sweet drink that is loaded with nutrients, watermelon juice hits the spot.

“Sipping on the juice of the watermelon can be a nice addition to a visceral fat loss diet, especially if a bit of flavor is desired,” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Watermelon is over 90% water, making it a hydrating and low-calorie choice that can help support weight loss, and ultimately, visceral fat loss.”

Manaker also states that watermelon is a source of l-citrulline, an amino acid that offers many health benefits. She also references another animal study that links the intake of this amino acid and reduced body fat accumulation.

2. Drink more water.

Your body needs to drink a certain amount of water per day, typically around nine cups of water per day for women and about 12.5 cups for men. Water is not only an essential for your vital organs, it also plays a role in how much you eat during the day.

“It’s important to drink water to stay hydrated,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim . “Many people think they are hungry when they really are thirsty.”

3. Limit sugary beverages.

Sugar-sweetened beverages are any beverages with added sugar or other sweeteners. This includes high fructose corn syrup, sucrose, fruit juice concentrates, and more. Examples of sugary drinks are soda, tonic, fruit punch, lemonade, sweetened powdered drinks, and sports and energy drinks.

“Sugary drinks like soda and sweetened iced teas cause blood sugar fluctuations, which are associated with inflammation and have been associated with weight gain, diabetes, and an increase in visceral fat,” says Young.

4. Drink green tea instead of energy drinks for a mid-day boost.

Green tea comes with a hefty amount of benefits such as lowering bad cholesterol levels, helping brain function, and potentially preventing cancer, and giving you a longer life. It’s also a great aid for weight loss due to its nutrients and antioxidants.

“Green tea naturally contains caffeine, which is a known ingredient that supports weight loss,” says Manaker.

According to Young, caffeine can also help keep the metabolism revved up. She also suggests an added bonus is that there has been shown to be a connection between drinking green tea and reduced inflammation levels as well as a decrease in cardiovascular issues.

5. Skip the booze.

According to the Mayo Clinic, consuming excess alcohol of any kind can increase belly fat due to its large amount of calories.

“Alcohol can contribute to consuming empty calories, which can contribute to visceral fat gain,” says Manaker. “Limiting or avoiding alcohol may be one step that can really help you combat your visceral fat.”

By Kayla Garritano for Eat This, Not That©

Source: 5 Drinking Habits for Visceral Fat That Really Work (msn.com)

Most Common Ailments in America

There were about 860.4 million doctor’s office visits in 2018, or about 2.67 visits per person. According to the Centers for Disease Control and Prevention, 83.4% of adults and 94% of children had a visit with a doctor or health care professional in 2020. Many of these visits were likely prompted by the most common ailments in America.

The list includes a host of chronic diseases, mental health problems, various hereditary conditions, infectious diseases, and more. According to the CDC, 6 in 10 adults in the U.S. have a chronic disease, and 4 in 10 have two or more chronic diseases. 

Source: sturti / E+ via Getty Images

6. Acute bronchitis and URI

Source: kudryavtsev / iStock via Getty Images

5. Skin disorders

4. Trauma-related disorders

3. Heart conditions

2. Mental disorders

According to a report from the Mental Health Million Project by the nonprofit Sapien Labs, 45% of people in the United States who have a clinical-level mental health problem don’t seek professional help. These findings hint that mental health problems may be more widespread than is widely acknowledged.

Source: Egor Kulinich / Getty Images

1. COPD, asthma

Asthma, the No. 1 ailment in the U.S., is not preventable – although a major contributing factor in the development of the condition is air pollution, which is structurally preventable. People who live in urban areas, where the air quality is likely worse, are more likely to have asthma.

In addition to regularly visiting a doctor and adhering to recommended screenings and tests, a healthy diet and lifestyle – including being physically active, not smoking, and limiting alcohol intake – can help lower the risk of a wide range of diseases. But many of the most common ailments, including trauma-related ailments (like broken bones), allergic reactions, glaucoma, and auto-immune diseases may not be preventable. 

By Josie Green for 24/7 Tempo©

Source: Most Common Ailments in America | 24/7 Tempo (247tempo.com)