Showing posts with label Physical exercise. Show all posts
Showing posts with label Physical exercise. Show all posts

Wednesday, January 8, 2014

Stay Hearty in 2014: 8 Health Tips for Over 50's

They say that 50 is the new 40 which means there is no reason why you can’t look and feel great as you get older.

There are some common myths that aging means declining health and memory loss. Well the truth of the matter is that yes, there are more illnesses that are common as we age however, it doesn’t necessarily mean we’re on our last legs.

What’s more, brain training and learning new things can help to keep the mind sharp and believe it or not, you can teach an old dog new tricks.

So boost your confidence and stay healthy in 2014 with these top tips:

1. Drink plenty of fluids

Older people are more prone to dehydration so even if you don’t feel thirsty, make sure you are getting enough water. 

2. Load up on fibre

Your digestive system slows as you age, so increase the amount of fibre-rich foods you consume including vegetables, fruit and wholegrain. 

3. Start exercising slowly

It’s important that you exercise to stay healthy, even if you have an ongoing injury or disability. The key is to start slowly; just a few minutes every day is great and in time you can increase the duration. Walking is a brilliant starting point but make sure you check with your doctor first before starting any exercise program.

Why not join a local fitness group like water aerobics or Zumba? It can be a lot of fun and you can make new friends. 

4. Get rid of those bad sleeping habits

The main cause of low-quality sleep in older adults is in fact bad sleeping habits. Artificial lights at night-time can destroy your body’s natural production of the hormone that makes you sleepy. Boost your melatonin levels by turning off the TV and laptop/tablet at least one hour before bed, and use low-wattage bulbs. 

5. Watch your calories

On average, a woman who is not physically active needs about 1,600 calories and likewise, a man needs about 2,000 calories. If however you do have an active lifestyle, females need between 2,000-2,200 calories per day and males need about 2,400-2,800 calories. 

6. Still struggling to sleep?

Develop a bedtime routine to help you unwind be it a bath or listening to classical music. Make sure the room is dark and quiet and if need be, use an eye mask to block out any natural light from outside. If all else fails, simply go to bed earlier!

7. Keep your mind sharp

You need to keep your brain stimulated to prevent cognitive decline. Why not play a board game, a jigsaw, or a puzzle game on your iPad or smartphone. Crosswords in the newspaper are great at challenging the mind- try to do something new every day, even if it is getting out of bed the other side or driving to the local supermarket a different route.

Alternatively, there are various workshops across the UK that offer classes in computer technology or cookery. Keep challenging yourself to learn whether it a new language or simply volunteering at the local food bank. 

8. Cut back on salt and decrease iron intake

The likelihood of high blood pressure increases as we age so decrease your consumption of salt to 1500mg or less sodium per day. Elsewhere, after menopause the need for iron decreases to 8mg per day and too much iron can be dangerous.

So how many of these tips do you do already? The main thing is that you look after yourself properly and by doing so; you will be able to live life to the full.

This article was provided by Cheselden Continuing Healthcare UK, the leading experts in all you need to know about care home fees and nursing homes.

Monday, November 25, 2013

Sugar Under Fire for Unhealthy Youth in Australia

As various substances and habits have come under fire for being unhealthy, sugar has merged as one of the biggest culprits when it comes to poor health. And, new data released by an investment bank shows that concern over excessive sugar consumption is mounting. And, they say this could impact on adversely on food manufacturers. One of the biggest concerns about the sugar craze is that children are being negatively affected. Processed foods, junk foods and sweetened beverages are being advertised all over the place and the country’s kids are getting unhealthier. This, in turn, is putting extra pressure on the already over-exerted public health system. Now, taking control of our health and of the health of our loved ones is one way to reduce our dependence on the public health system. While we all need to run a health insurance comparison in order to find a policy that will help keep our families safe and healthy, the less we need to use it, the lower our premiums are. And, of course, prevention is always better than cure. The best way to keep our kids healthy is to teach them right from a young age.

If you thought you did not have a sweet tooth you might be surprised to know that the chocolate and confectionary industries are responsible for generating $6.2 billion in Australia every year. Soft drinks pull in $35 billion. But, of course, it does not stop at chocolates and fizzy cool drinks. It is everything processed, including packaged pastas and cereals and biscuits that contain excessive amounts of sugar.

Those lobbying against excessive sugar content say that food products need to be branded with loud, visible warnings, just like tobacco products if they are going to discourage people from consuming them. They also say that, in the not too distant future, manufacturers of high sugar foods could be sued by public health providers. We might not be there yet but we could get there if the past suits on tobacco and fast food industries are anything to go by.

Of course the research shows that high sugar consumption is associated with an increase in body weight. It is also more likely to settle in the abdominal area and around the liver when it comes from sugar and may contribute to diabetes. Disturbingly, the door for extra sugar was left open by manufacturers selling low fat and fat free products, in an effort to make them tastier. The experts say that, to date, nutritional guidelines have not taken sugar consumption into account but that it is critical in managing public health going forward.

The youth are among those who tend to be taken in by sweeten foods and beverages, but the Aboriginal Health Council of South Australia is using community members as ambassadors as part of its social media marketing campaigns. The Council says that social media platforms have become incredibly valuable for reaching out to younger members of the community and to promote good health. The Council has employed ambassadors to promote the merits of physical exercise, healthy eating habits and to abstain from smoking.

The Council has also gone to considerable lengths to select credible ambassadors who can connect meaningfully with communities. As well as being respected in their communities, the ambassadors also have to be committed to the cause they are supporting. Furthermore, they also need to meet the gender, age and social background criteria to be successful in their roles.

Some of the campaigns being used to target the youth include sexual health programs and anti-maternal smoking programmes. The Council encourages the ambassadors to talk about their own experiences when educating others, as teenagers tend to rebel against being told what to do.

Going forward, the council says it would like to focus on immunisations and foetal alcohol spectrum disorder within the Aboriginal communities and promote health check ups for kids and teenagers. The Council says good health can only be achieved in the Aboriginal communities if the community members remain in control of their health and are fully engaged in policies and campaigns. The Council says it would still like to see more Aboriginals employed as trained health workers and engaging directly in community health programmes.

Monday, July 15, 2013

Stay Healthy To Save Your Family's Finances

Health (Photo credit: Tax Credits)
According to the Administration on Aging, the number of people 65 years or older stands at 39.6 million. With this figure expected to hit the 72.1 million mark, healthcare providers will have to deal with more diseases and conditions affecting the elderly. Some of these include Alzheimer's disease, osteoporosis, hearing loss, vision problems, heart disease, diabetes, depression, and pneumonia. The good news is you can take steps to stay healthy. Keep reading to learn more about this topic.


Regardless of your age, physical activity is good for your health. It will help you improve the body's balance and coordination, strength, and endurance. In addition, you will cut the risk of developing heart disease. In fact, the US Surgeon General's Report on Physical Activity and Health found that people who do not exercise are twice as likely to develop heart disease as the physically active. The National Institutes of Health (NIH) recommends activities to improve balance, aerobic activities, activities to strengthen muscles, and activities to increase flexibility. Start by warming up and stop if you feel dizzy. Remember to stay hydrated by drinking plenty of water.


For senior citizens, sleep is very important according to the National Institute on Aging (NIA). Make sure you have at least seven to nine hours of sleep every night. You can also take a nap during the day. Failure to get adequate sleep might interfere with your mood and cause you to be highly irritable and depressed. Additionally, it may cause you to experience memory lapses during the day. In view of this, senior citizens with insomnia should consult their physicians. To get a good night's sleep, NIA recommends avoiding caffeinated drinks and alcohol late in the day, sleeping on a comfortable mattress, and developing a regular bedtime routine.


As you get older, what you eat plays a big role in determining your health. Make sure you eat plenty of fruits, vegetables, and grains. These contain antioxidants that protect the body's cells from oxidation damage. The NIH also says that they contain beta-carotene, lycopene, and phytochemicals. Some of the best vegetables and fruits that you can include in your diet include tomatoes, spinach, red bell pepper, and carrots.

Avoid the temptation to overeat and limit yourself to 2,000 calories every day. This is the recommended daily calorie intake by the US Department of Health and Human Services. Choose fat free or low fat dairy products, lean protein foods, seafood, as well as foods that contain complex carbohydrates. When it comes to fats, go for liquid oils such as canola or olive oil. Finally, avoid drinks that contain added sugars such as malt syrup, corn syrup, honey, fruit juice concentrates, corn sweetener, fructose, dextrose, sucrose, and glucose. A healthy diet reduces the risk of gaining weight and developing diseases such as type II diabetes and high blood pressure.


Staying indoors throughout the day is not good for your health. You are likely to get depressed or even start overeating to deal with the loneliness. Take up a hobby that you love such as gardening, painting, volunteering to visit other senior citizens, or start a book club. You can also arrange with a friend to eat out at least two times every week. The aim is to socialize with other people and avoid the temptation to become a recluse.

The fact that you are getting older does not mean that you have to spend your sunset years in and out of the emergency room. To maintain a healthy body, engage in physical activity, adopt a healthy diet, get enough sleep every night, and build a network of friends you can visit. These tips will not only help you to stay healthy, but also ensure you do not spend your family's money treating medical conditions that you can avoid by simply staying healthy. Remember, huge medical bills could potentially drive your family into huge debts, especially if you have to finance a huge chunk of such bills out of pocket.

Author Bio

Sarah Daren is a writer who creates informative articles relating to the field of health. In this article, she explains the importance of health and exercise in regards to finance, and aims to encourage further study through athletic administration degrees.

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