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.

"Sun Salutation" - A step closer to wellness

Sun salutation has have been in practice since ages. It is the oldest known form of worships done to the core of our natural existence, the sun. But other than merely being a form of worship sun salutation is known to have other benefits especially when it comes to weight loss. To all those weight watchers out there, did you know that one sun salutation can help you burn around 13 to 14 calories. A set of twelve can help you burn around 150 calories that is equal to the calories burnt by half an hour of brisk walking.

 Though "Surya Namaskar" can be practiced at any time of the day the best time would be early morning in order to enjoy the complete benefits that it provides. While practicing sun salutation 95% of the muscles are in use, stretching and toning them, helping them stay supple and flexible. It is an excellent cardio vascular work out and gets your heart pumping and increases circulation through out your body. It helps in increased blood oxygenation by ample lung ventilation. It stimulates and tones your endocrine system, stimulates some glands especially the thyroid gland which is the gland that helps in metabolism and thereby keeps our body weight in control.

Alternate stretching and compression cycles helps tone internal abdominal organs which results in better digestion and bowel movements. Therefore sun salutation also helps get rid of toxins from the body. This flowing series of poses also helps reduce depression, anxiety and stress by reducing hormones responsible for stress like cortisol, which is activated by stress and is commonly known as the "Stress hormone". It also increases quantity of the good neurotransmitters like "Seratonin". This helps in improved mental focus and helps concentrate better through out the day. Practicing sun salutation  also helps in providing your face a glow and reduces the onset of aging. Since it improves blood circulation it is also good for the growth of hair and helps in problems such as graying of hair etc. 

It will be a very good practice to start including sun salutation into your daily routine as it's overall health benefits are enormous, taking us one more step closer to "Wellness"..

Welcome to High Fiber Diet

There are many health benefits for a high fiber diet. It is known to reduce the risks of heart disease, strokes and type 2 diabetes. Dietary fiber unlike other foods such as protein, carbohydrates and fats are not absorbed into the body. It passes through the intestines modulating digestion  and finally passes out from the body. This keeps you regular and boosts your colon health. There are two types of dietary fibers. One is soluble and the other insoluble. Soluble dissolves in water to form a gel like substance and can help lower blood cholesterol and glucose levels. Examples for which are oats, peas, beans, apples, citrus fruits, carrots, and barley. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system. Examples are wheat bran, grains and nut.

Some of the benefits of a high fiber diet are that it reduces cholesterol levels as the soluble fiber, beta glucan binds to bile acids that contain cholesterol and it gets eliminated before the cholesterol can do any damage. It lowers the LDL, the bad cholesterol, It also helps to lessen heart disease risks by reducing the absorption of cholesterol into the bloodstream. Fiber foods controls blood sugar as it slows down the absorption of sugar and thereby improves blood sugar levels. Fiber foods also gives a "full" feeling and are also less calorie dense. Finally it also helps prevent constipation, it adds bulk to the stool. Softens and expands the stool volume which makes it easier for it to pass through the intestine and speeds up the fecal transit and elimination.

Some of the fiber rich foods are :

Legumes, pluses such as soyabeans, lentils and chickpeas. One cup of these can provide you with around 17grams of fiber. There are very good recipes when it comes to soups with legumes. Make soups with a mixture of these different pulses with a garnishing of your choice. It makes a very nutritious and delicious meal.

Whole grains such as wheat bran, brown rice, oats and barley. They are good to be served for breakfast with a mixture of fruits of your choice. A quarter cup of which provides you with almost six grams of  fiber.

Nuts and  seeds are yet another option for you to get your daily fiber, from 28 grams of which you can approximately get 6 to 8 grams of fiber. Seeds and nuts can be used as snacks also and can be used to munch in between meals.

Fruits and vegetables also provides you with necessary fiber. Berries are all rich in fiber. One cup of berries can give you 4-8 grams of fiber depending on the fruit size. When it comes to vegetables, onions, cauliflower, broccoli, sweet corn, carrot, spinach, kale, beet greens, collard, potatoes with skin, green beans, brussel sprouts, artichokes, zucchini, cabbage and celery are good sources from which you can get around 2-8grams.

Alcohol - boon or bane ?

Did you know that alcohol consumption in moderate amounts is good for health particularly for adults of both genders and elderly people who are having existing risk factors of heart diseases and high cholesterol...? That does not mean that a teetotaler should start drinking and people who do not drink alcohol frequently should start drinking more frequent..The main word to be focused here is "MODERATE". It is beneficial if only used in moderate amounts and if used in excessive amounts it can be a deadly beverage.

Alcohol has increased levels of high density lipid profiles (HDL) that is the good cholesterol and reduced amounts of LDL. This helps in minimizing the blockages in blood vessels and arteries that leads to the heart and brain. It was found in a study that one to two drinks per day increases the HDL by twelve percentage on an average. Research demonstrates that moderate alcohol consumption is associated with better endothelial function, which contributes to better heart health and a lower risk of atherosclerosis and cardio vascular diseases. Alcohol is known to be a blood thinner and also reduces the amount of fibrinogen which helps in clotting of blood. This helps in lowering the risks for heart attacks by preventing small blood clots that block the arteries in heart, neck and brain. Thereby also reducing the chances of strokes.

In a study conducted in 85,067 women showed that light or moderate intake of alcohol was associated with 36% of lower risks of sudden cardiac deaths when compared to non drinkers. Similarly a study conducted in 22,071 males showed that light or moderate intake of alcohol(2-6 drinks per week) showed 80% lower risk of sudden cardiac deaths when compared to non drinkers. Studies showed that adults of 65 years and more who consumed alcohol 3 times a week is at a 34% lower risk of heart failures.

Alcohol is also known to improve the body's sensitivity to insulin. It may also reduce the insulin levels and may prevent diabetes. Therefore alcohol consumption in moderate amounts is also known to lower risk of diabetes in both men and women. Researchers examined the results of 15 different studies and found that moderate drinkers are less likely to have type 2 diabetes than are abstainers. Teetotalers and heavy drinkers have equally high risk of the disease. Another study of almost 21,000 physicians for over 12 years has found that men who are light to moderate drinkers have a decreased risk of Type 2 diabetes. Drinking alcohol (beer, wine, or distilled spirits) in moderation was associated with a lower risk of developing type 2 diabetes among women age 40-70 in a large study in the Netherlands that followed them for an average of over six years.

According to a new study in the journal "Age and aging" drinking may protect from dementia. Even though there is no clear evidence as to how alcohol helps protect against dementia, one premise suggests that alcohol might improve blood flow in the brain and thus brain metabolism, the researchers said. They offered up another theory, that small amounts of alcohol may make brain cells more fit by slightly stressing them and increasing their ability to cope with major levels of stress that can eventually cause dementia.

The social and psychological benefits of alcohol can’t be ignored. A drink before a meal can improve digestion or offer a soothing respite at the end of a stressful day; the occasional drink with friends can be a social tonic. These physical and psychic effects may contribute to health and well-being.

Now to the negative effects of alcohol. All the above said works only in the case of light to moderate amounts of drinking.It is not encouraged in children and women who are pregnant. Heavy drinking can take a toll on the body, it can cause all the reverse effects of the benefits mentioned above. It can cause inflammation of the liver leading to liver cirrhosis. Heavy drinking can also increase blood pressure and damage heart muscles. It is also known to be linked with several cancers such as ear, nose, breast, colorectal and throat cancer. There are even social problems caused due to heavy drinking.

According to the National Institute on Alcohol Abuse and Alcoholism and others: 18.2 million Americans meet standard criteria for alcohol abuse or alcoholism.It plays a role in one in three cases of violent crimes. More than 16,000 people die each year in automobile accidents in which alcohol is involved. Also note that anything of benefit in alcohol, without the harms, is available from other substances, such as herbs, fish oil etc. "The key to healthy, moderate consumption is a regular, one to three drinks per day pattern and also to be noted that drinking a week's alcohol all in a few hours is harmful and should abstain from doing so.  So keep in mind "If one oversteps the bounds of moderation, the greatest pleasures cease to please.- Epictetus"

Energy Drinks : Time for a Closer Look

Energy drinks are almost everywhere nowadays. Energy drinks are used to give an extra boost and to get an energetic feel. There are lots of health issues linked with these energy drinks. All age groups of people get addicted to these energy drinks. It is known that one in three teenagers regularly drink them. Energy drinks provide the same effect that caffeine and sugar provide. The caffeine content of energy drinks range from 80–300 mg per 16-oz serving whereas a 16-oz cup of coffee can contain 70–200 mg. This increased level of caffeine when mixed with other unregulated herbal stimulants like Taurine, Guarana, Creatine and B vitamins are said to be a dangerous mix.

The caffeine content of energy drinks ranges from 50-500+ mg which is equal to three to four cups of coffee. Increased amount of caffeine causes serious side effects including paranoia and delusions. Caffeine increases your heart rate, elevates your blood pressure, and can contribute to the development of heart disease. It can even lead to death if taken in large amounts. Doctors recommend no more than 1/16 tsp. Emotional disorders are also other side effects of caffeine.

Energy drinks are also loaded with artificial sweeteners and sugar. One can of energy drink contains the equivalent of nearly 10 teaspoons of sugar. Therefore long time consumption of this can lead to Type 2 Diabetes. And if it is artificial sweeteners, gastric hormones are released when consumed and this makes your brain confused that food is present but "Zero Calories" released and  you develop an appetite craving typically 30-60 minutes after consuming an artificially sweetened beverage which can lead to over eating and causes obesity. For more information read http://thewellnessdiet.blogspot.ca/2013/01/do-artificial-sweetners-really-help.html

Sports drinks are also a type of energy drinks used by athletes. The difference is that while energy drinks contain caffeine sports drink does not contain caffeine. However this too causes problems due to the different acids present in it. The different acids present in these energy drinks and sports drinks such as carbonic acid, citric acid and phosphoric acid can dissolve tooth enamel (causing tooth rot and yellow teeth), raise the risk of stomach damage and ulcers, cause bone breakdown, osteoporosis, and bone fractures, and upset the fragile “acid-alkaline” balance in the human body.