Incorporating Lifestyle Changes for Better Health

People these days can now live for as long as 80 years old, if not longer. Back in the 1950s, the average life expectancy was 67. Thanks to better healthcare and access to healthy food, we’re able to enjoy life much longer. Wouldn’t it be better, though, if we can do so with the least pain and illness? From cycling tips for beginners to choices of the best foods, here are the best ways to higher-quality health. Benefits of a plant-based diet for seniors First, let’s talk about the most ideal diet for seniors: a plant-based diet that ideally completely vegan, that comprises of fruits, vegetables, whole grains, legumes, nuts, and seeds. Why is this the best diet for seniors? Here are science-backed reasons: It lowers the risk of cardiovascular disease and type 2 diabetes As you grow older, your body begins to break down. It doesn’t function as well as before. It then increases your risk of heart disease and diabetes, which may develop due to improper insulin production (insulin is the hormone that …

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too many ideas

What is the best to-do-list app?

In my twenties I went through a time of being psychological unstable. The main outward manifestation of this was writing lists. I became obsessed with lists, trying to write the perfect list that would encapsulate my life. I wrote a list of everything on green plain paper. That wasn’t right, so then I wrote the same list on blue paper. That didn’t work for me either. Then I wrote the same list on blue, narrow-lined paper. Still not right, so I got some blue, wide-lined paper. I split the list into several lists covering different areas of my life. None of it was right. I spent hours writing lists and going back to the stationery shop to buy different types of paper. Oh and then there was card, maybe that would work… I think you probably get the idea. Gradually I pieced my life back together, but I was always afraid of starting a to-do list because it could be the start of the madness again. I never made shopping list either for the same …

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grandad, dad and grandson

3 reliable ways to reduce stress and guilt at family celebrations

It’s supposed to be a great time of happiness, love and good cheer, but often it isn’t like that at all … it’s just stress, stress, stress. According to the survey, commissioned by US company Motel 6, it takes respondents an average of three hours and 54 minutes before they start to feel sick of their families. That feeling can also lead to guilt, guilt, guilt, as we feel we should love our family unconditionally. We should enjoy being with them, especially when we are celebrating together as a family. But we don’t. At least we don’t enjoy it some of the time. I’ve put together some practical suggestions to help you deal with the stress and enjoy yourself more. Reduce your expectations of other people The first thing is to realise that none of the people coming to the event are perfect. You’re not perfect either. It may be holiday time, but that doesn’t suddenly transform everyone into perfect people. This holiday time is unlikely to make unhappy relationships any better. Just because it’s …

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woman jumping across abyss

Your mistakes don’t make you who you are

Talking to a personal trainer at the gym set me thinking about the way we see ourselves. The way we see ourselves is often an important reason why we fail or succeed. Mat, the PT, has had major knee surgery and for some time was using crutches. Now he’s walking on his own, but he is still a long way from being the active athlete he has been. That all lies ahead in the future. When someone who is used to training regularly stops, they often put on a lot of weight. They keep eating like they did when they needed all that food to fuel their activity, their muscle repair and muscle growth. They often feel bored and frustrated that they can’t train. That often leads to eating comfort food. I remarked to Mat that he’d done well not to put on weight. He replied: “I’m a nutrition coach, so of course I know how to manage my weight.” He spoke as if it wasn’t difficult. He knew the sort of person he was, …

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unhealthy lady reaching for cake

Why do I put on weight as I get older?

As people get older, they often put on weight. They assume this is a normal, natural state of affairs. They know that their metabolism slows as they get older. They know that’s why they are putting on weight. Yet for many people claiming a slower metabolism is an excuse for piling on the pounds. Does metabolism slow with age? Metabolism does slow, but not by the huge amount that many people think. Researchers from Pennington Biomedical Research Center (USA) studied how metabolism changes with age. Four Pennington Biomedical researchers were part of an international team of scientists who analyzed the average calories burned by more than 6,600 people as they went about their daily lives. The participants’ ages ranged from one week old to 95 years, and they lived in 29 different countries. They found that our metabolisms don’t really start to decline again until after age 60. The slowdown is gradual, only 0.7 percent a year. But a person in their 90s needs 26 percent fewer calories each day than someone in midlife. Lost …

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woman cutting healthy food

Incorporating lifestyle medicine into your daily life

Everyone wants to be healthy, but not everyone is. This is largely due to our lifestyle choices. And, as long as one chooses to live an unhealthy lifestyle, the more their health will suffer. Conventional medicine can treat many health conditions. However, it mostly focuses on treating the symptoms instead of the root cause. If traditional medicine is not working for you, then maybe a more holistic approach, like lifestyle medicine, is the right option. Certified lifestyle medicine professional at Baylor College of Medicine, Sarah Keyes, explains that lifestyle medicine uses evidence-based therapeutic approaches—regular physical activity, stress management, adequate sleep, avoidance of risky substances, and whole-food, plant-based diet, etc.—in preventing and treating prevalent chronic diseases. It might even reverse them. One such approach is holistic or healing dowsing. Google “what is dowsing?” and you will get a long list of results. All About Spirituality defines dowsing as a method for locating minerals, water, and other underground minerals with the use of a special and unique device called a divining rod. Although dowsing is more known …

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people walking

How do genes affect our health?

I often think about life as a playing field. Your genes and early upbringing may well establish the size and shape of your playing field. most of us are not using all our playing field. We are not functioning as well as we can. The research suggests that your genes are not totally in control. You can change things and offer yourself a better outcome.

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stressed man

How to think about stress

We experience stress in relation to many things – not enough sleep, feeling below par, arguments with colleagues or loved ones, too many personal or work demands, feeling unappreciated or unloved. The list goes on and on. It can seem totally overwhelming and difficult to see what you need to do about it. Thinking about your own stress levels as water in a bucket helps you to externalise the issue. It gives you a framework to understand what is going on. It can help you see the decisions you need to make to improve your life. The bucket represents your life (physical, emotional, mental, spiritual, relationships, hobbies, etc.) The water in the bucket represents your current level of stress.  The level will vary over time, depending on the stresses in your life. The higher the level of water the higher your stress levels. You may be stressed more in some areas of your life than others. Moving to a new area or a new job usually causes an upload of stress. This happens even if …

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