Healthy living in your 60's and beyond...

Being in your 60's you might be thinking about retirement, the endless time that you have got now to enjoy with your grand children or doing anything that you like. Along with all these, here is a reminder that taking care of yourself mentally and physically also should be in your mind. Start thinking about developing a new life style in which physical and mental exercises are an inevitable part. This can help you improve your health as well as also reverse the damages that has been done to the body during younger ages.

Do not allow your body and mind to retire when you do. Since this is the best part of your life that you can start doing things for yourself. As also now you are away from the busy chores of life and have all the time for yourself. Use that time to do something beneficial for yourself. Make a plan for your body and mind during retirement.

Some important steps you need to plan while planning your retirement life is start eating correct if you were never into that practice, go for regular check ups and exercise regularly. Note that mental health is also equally important as physical health. Give regular exercise to your brains as well and keep them active. Brains love to solve problems and puzzles. Keep your brain completely equipped with new and challenging thoughts. Try to learn new things, new skills and more and keep your brain engaged in a smart and healthy way.

It is high time that you quit smoking if you are into that habit. Reduce your alcohol consumption and drink in moderation. Limit processed foods and foods that are high in fats and sugar. Consume more fruits and vegetables, fiber rich foods and low fat diary products and also lean meats and other proteins. Try to include at least 30 minutes of daily exercise, it could be anything that you enjoy doing such as walking, swimming, water aerobics but be sure to consult your health care provider before you start with an exercise regimen.

Having a positive attitude towards aging can add 7.5 years to your life according to some researches. Instead about thinking the negative aspects of aging see the positive aspects of aging such as greater wisdom, life experiences and spiritual clarity that you have gained in the last three decades. I am sure that everyone is familiar with the quote "You are what you eat" but it is also true that "You are what you think". So live your life happy, healthy and smart.

A Wonder drink: Green Tea

Green tea has known to be in use since ages. Green tea is not merely a soothing drink or a beverage, in recent years the medicinal properties of green tea has been investigated significantly  and has found to have vast health benefits associated with it. Green Tea is made from the leaves of Camellia sinensis that undergoes minimal oxidation during processing. It is known to have multiple health benefits from lowering blood pressure to preventing cancer. Other teas are fermented during processing whereas green tea is not which contributes to its health benefits.

Avoiding the fermentation during processing helps it to retain the high concentration of anti oxidants, such as polyphenols making it special. It also contains many phytochemicals such as flavonoids. Flavonoids are a group of phytochemicals present in most plant products that are responsible for health effects such as anti-oxidative and anti-carcinogenic functions. Anti oxidants fight free radicals that contributes to aging and damaging of DNA and a number of other health problems such as cancer and heart disease.

 The  antioxidants, particularly the epigallocatechin gallate (EGCG) is a powerful anti-oxidant, besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels and improves the level of the good cholesterol. It also inhibits the abnormal formation of blood clots and heals wounds acting as an astringent. New researches have found that caffeine and green tea combined can help boost the metabolic rate and therefore it is also good for dieters. It is also good for gas treatments and to regulate body temperatures. It also keeps blood sugar levels down and aids in digestion.

It is also known as an effective treatment for multiple sclerosis. They also have excellent antiviral and antibacterial fighting properties due to which it also helps against tooth decays. Theanine is an amino acid naturally found in tea leaves and it is this substance that is thought to provide a relaxing and tranquilizing effect and be of help to people suffering from emotional disorders. Therefore it is a good stamina and boost endurance. Green tea may also be useful in inflammatory diseases, such as arthritis. Research suggests that green tea may help arthritis by reducing inflammation and slowing the breakdown of cartilage. Studies also show that drinking green tea is associated with reduced risk of dying from any cause.

Two or three cups of green tea per day will bring enormous changes to you and your body. However keep in mind that anything in excess will always be a bane rather than being a boon.

Role of sodium and processed foods in our diets

Sodium is one of the most abundant element on earth and is also something that is essential for the body. However it results in many complications in the human body if present in large quantities. Usually people on a low sodium diet are refrained from consuming processed foods because these processed foods are one of the main factors resulting in excess sodium in human body's. Sodium is used to flavor and also preserve processed foods.

Has anyone ever wondered why we often feel thirsty after having processed foods..? Our body contains electrolytes which are used for it's normal functioning, mainly sodium and potassium electrolytes. Electrolytes controls the body's ability to regulate water and thereby preventing dehydration. The concentration of electrolytes in our body should remain constant, but when consumption of salt/sodium increases there is an imbalance in the concentration of electrolytes in the blood that triggers the thirst mechanism in our body and causes us to consume more water. As a result of which the kidney that regulates the salt and water balance in the body will not be able to eliminate water from the body as that will cause an increase in the concentration of electrolytes. This results in the bloating of the body and weight gain. Processed foods are also calorie dense foods that also contributes to excess weight gain.

The results of retaining high or low levels of water in our bloodstream can also affect our blood pressure. Some people are "salt sensitive," which means that consumption of salt can increase their blood pressure. Sodium attracts water and holds onto it, and this causes the blood volume to increase. This makes it difficult for the blood to travel through the blood vessels, which in turn increases fluid retention as well as builds blood pressure in your arteries. This may lead to high blood pressure and potential heart attack too.

 Also a high salt intake has been shown to increase the amount of protein in the urine which is a major risk factor for the decline of kidney function. There is also increasing evidence that a high salt intake may increase the deterioration of kidneys in people already suffering from kidney problems.

 Taking all these factors into consideration it is recommended that healthy individuals refrain from consuming more than one teaspoon of salt per day (2,300 milligrams of sodium), while those suffering from kidney disease and other illnesses will find tighter restrictions such as two-thirds of a teaspoon (1,500 milligrams)of sodium even more beneficial.