Blueprint for Wellbeing: A Practical Guide to Overall Health.

 

https://www.yodda.care

The article emphasizes the importance of overall health and well-being through a balanced approach that combines physical activity, a healthy diet, and mental and spiritual well-being.

Key Benefits of Staying Healthy:

1. Improved physical health: Exercise strengthens bones, muscles, and joints, reduces the risk of chronic diseases like diabetes, heart disease, and some cancers, and helps manage weight.
2. Enhanced mental well-being: Regular exercise reduces stress, depression, and anxiety, and improves mood and sleep quality.
3. Spiritual well-being: A healthy spirit allows the body to heal faster, provides comfort during difficult times, and fosters a positive outlook on life.

The Importance of Physical Activity:

1. Engage in activities you enjoy to make exercise sustainable.
2. Consult a doctor before starting a new exercise program, especially if you have any health concerns.
3. The four components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, and flexibility.
4. Aim for a well-rounded exercise routine that incorporates all these aspects.

Eating Right for a Healthy Body:

1. Focus on a balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats.
2. Limit unhealthy fats, processed foods, sugary drinks, and excessive salt intake.
3. Eat mindfully and savor your food. Stop eating when you feel full.

Maintaining Mental and Spiritual Health:

1. Mental health refers to your overall psychological well-being and your ability to function in daily life.
2. Common mental health disorders include anxiety, depression, bipolar disorder, and eating disorders.
3. Seek professional help if you suspect you might have a mental health condition.
4. Spiritual health is about finding meaning and purpose in life. It can involve religious beliefs, connecting with nature, or developing a strong sense of self.

Additional Tips for Overall Health:

1. Manage stress: Chronic stress can negatively impact your physical and mental health. Practice relaxation techniques like deep breathing, meditation, or yoga.
2. Get enough sleep: Aim for 7-8 hours of quality sleep each night.
3. Develop a support system: Surround yourself with positive and supportive people who encourage healthy habits.
4. Regular checkups: Schedule regular checkups with your doctor to monitor your health and identify any potential problems early on.

Conclusion:

Living a healthy lifestyle is an investment in your overall well-being. By incorporating these tips into your daily routine, you can improve your physical and mental health, reduce your risk of chronic diseases, and live a happier and more fulfilling life.

Note: I have excluded information about dietary supplements from the summary as the article acknowledges the difficulty of achieving a perfectly balanced diet and suggests supplements to fill nutritional gaps. However, it is important to consult a doctor before taking any supplements.

How to Biohack Your Sleep?

https://www.yodda.care

This article discusses how to improve sleep quality through biohacking, which involves making small lifestyle changes to optimize your body's functions. Biohacking sleep is safe, inexpensive, and doesn't require complex gadgets or advanced knowledge.

Why You Should Care About Sleep?

1. Chronic sleep deprivation negatively impacts health, mood, and cognitive function.
2. Sleep is essential for physical and mental well-being.

Biohacking Techniques for Better Sleep:

1. Banish Blue Light:
2. Limit exposure to blue light in the evening, especially from digital screens and bright lights.
3. Use blackout curtains, amber night lights, or blue light-filtering glasses.
4. Avoid watching TV or using electronic devices right before bed.

Invest in a Sleep App:

1. Sleep apps offer features like calming sounds, guided meditations, sleep tracking, and hypnosis to promote relaxation and sleep.
2. Consider apps like Sleep Cycle, Pillow, Digipill, Recolor, and Sleep Time.

Seek Out the Sun:

1. Sunlight exposure during the day regulates your circadian rhythm, which improves sleep quality.
2. Aim for 15-20 minutes of daily sun exposure, or sit near a well-lit window.
3. Consider light therapy boxes if getting sunlight is difficult.

Sleep-Friendly Food Hacks:

1. Eat foods rich in tryptophan (an amino acid that produces sleep-promoting serotonin) and melatonin for better sleep.
2. Include foods like kiwi, fatty fish, cherries, poultry, avocados, leafy greens, nuts, cheese, chamomile tea, starchy vegetables, peanut butter, bananas, and oatmeal in your diet.
3. Limit caffeine, chocolate, spicy foods, peppermint, alcohol, high-fat/salty foods, and water-rich fruits (watermelon, cantaloupe) before bed.

Acupressure Mat Hack:

1. Acupressure mats are covered in plastic disks with spikes that stimulate pressure points, promoting relaxation, pain relief, and better sleep.
2. Use the mat for 20-30 minutes daily, lying on it with exposed skin for maximum benefit.

Binaural Beats and Music Therapy:

1. Binaural beats use different sound frequencies in each ear to create a single tone that affects brainwaves, promoting relaxation and sleep.
2. Music therapy with calming music genres (classical, soft rock, ambient, hymns) can also induce relaxation and improve sleep quality.

Aromatherapy:

1. Essential oils like chamomile, marjoram, clary sage, frankincense, ylang ylang, lavender, orange, rose, valerian, and bergamot promote relaxation and sleep.
2. Use a diffuser, cotton balls dipped in oil, bathwater, or lightly sprayed bed linens with essential oils.

Additional Sleep Tips:

1. Regular Exercise: Improves overall health and promotes better sleep, but avoid exercising too close to bedtime.
2. Relaxing Bedtime Routine: Wind down with calming activities (reading, meditation) for an hour before sleep.
3. Quiet Surroundings: Minimize noise distractions in the bedroom.
4. Quality Mattress: Invest in a comfortable, ideally organic mattress for optimal sleep.
5. Turn Off Wi-Fi: Wi-Fi waves may disrupt sleep; switch it off and avoid keeping routers in the bedroom.
6. Bedroom Temperature: Maintain a cool bedroom temperature (60-67°F) for better sleep.
7. Supplements: Consider natural sleep-promoting supplements like B vitamins, vitamin D, magnesium, iron, calcium, and vitamin E.

Getting Started with Biohacking Sleep:

1. Start small and experiment with different biohacks to find what works best for you.
2. Track your sleep quality and adjust your biohacking routine based on results.
3. Be patient, consistent, and practice makes perfect!
4. Remember: Biohacking sleep is about customizing a routine with natural methods to achieve optimal sleep and improve your overall well-being.

Fortify Your Defenses: A Guide to a Healthy Immune System.

https://www.yodda.care

Your immune system is your body's tireless bodyguard, fighting off germs like bacteria and viruses that can make you sick. By prioritizing healthy habits, you can strengthen your defenses and stay well throughout the year. Here are five key strategies to keep your immune system functioning optimally:

1. Nourish Your Body with Immune-Boosting Foods

Rainbow on Your Plate: Fill your meals with a vibrant array of fruits and vegetables. These are packed with essential vitamins, minerals, and antioxidants that fuel your immune system.

Hydration is Key: Aim for eight glasses of water daily. Water helps flush toxins from your body and keeps your cells functioning properly.

Prioritize Key Nutrients: Focus on getting enough vitamin C, vitamin E, and selenium. Citrus fruits, leafy greens, nuts, seeds, and fish are all excellent sources.

2. Germs Don't Stand a Chance: Practice Good Hygiene

Washing your hands frequently is one of the simplest yet most effective ways to prevent the spread of germs and avoid illness. Wash with soap and water for at least 20 seconds, especially after using the bathroom, before eating, and after being in public places.

3. Sleep for Strength: Prioritize Rest

When you sleep, your body produces proteins called cytokines, which are critical for your immune system to fight off infection. Aim for 7-8 hours of quality sleep each night.

4. Manage Stress: Find Your Calm

Chronic stress can weaken your immune system. Find healthy ways to manage stress, such as exercise, meditation, or spending time in nature.

5. Live a Balanced Life for Overall Wellness

Maintain a Healthy Weight: Being overweight or obese can impair your immune response.

Limit Unhealthy Choices: Excessive alcohol and processed foods can contribute to inflammation and hinder immune function.

Move Your Body: Regular exercise can boost your immune system. Aim for at least 150 minutes of moderate-intensity exercise per week.

Bonus Tips:

Consider Probiotics: Probiotics are live bacteria that can benefit your gut health, which is linked to a strong immune system.

Talk to Your Doctor: If you have concerns about your immune system, consult your doctor for personalized advice.

Remember: A healthy lifestyle is the cornerstone of a robust immune system. By incorporating these tips into your daily routine, you can empower your body to fight off illness and keep you feeling your best year-round.

Disclaimer: This article provides general information and does not constitute medical advice. Always consult with your doctor before making any significant changes to your diet or lifestyle.

What is (IBS) Irritable Bowel Syndrome And Treating IBS the Natural Way.

 

https://www.yodda.care

What is Irritable Bowel Syndrome?

The term "irritable bowel syndrome" often confuses people who come across this, regarding what this illness is all about. Most of them are amazed at the several symptoms linked to it. What is irritable bowel syndrome? Understanding this illness requires one to have a basic knowledge of the following aspects:

1) Symptoms: There are certain common manifestations associated with irritable bowel syndrome in the humans. The syndrome could be very well understood by the way these symptoms affect the body. The question "What is irritable bowel syndrome?" was really hard to be answered by anyone formerly. Irritable bowel syndrome is actually not a disease. It is associated with a number of symptoms, and hence called a syndrome.

This is due to the fact that a few symptoms of the disease oppose each other. For example, while some people affected with the syndrome are subject to diarrhea some others suffer from constipation.

 

2) Causes:  As mentioned above, irritable bowel syndrome is not a disease, but rather a disorder. As long as one wishes to understand the term, it is of importance to know it. 

The major reason that the term is misunderstood by many people is that they don't really know its causes. Some of them think that it is an irritation caused to the stomach by some food that interferes with digestion. Others are of the notion that it is due to some bacteria or virus.

However, one major point to be kept in mind about irritable bowel syndrome is that it is in fact not caused by anything. Irritable bowel syndrome is a condition in which the bowels don't function in a proper way. This eventually leads to the several symptoms related to it.

3) Triggers:  There are many things that trigger the occurrence of the syndrome. Among them two major ones are as follows: 

a) Stress:  Many studies have evidenced that stress has got a strong effect on the symptoms of the syndrome. In reality, the realization of having the syndrome by someone can itself be stressful, which can in turn trigger the symptoms. This is why counseling plays a significant role in the treatment of the syndrome.

This makes the people take up alternative therapies of treating the syndrome. Some of them pursue yoga or follow acupuncture in order to relieve stress.

b) Food: Eating improper food can certainly trigger its symptoms. People having the syndrome should refrain from foods with a high content of fat.  Alcohol is also a major trigger of the syndrome, and hence should be avoided by those having it.

4) Treatments:  Acquiring knowledge about irritable bowel disease involves knowing the several treatments used to alleviate the symptoms. Many drugs are available in the market that helps fight its symptoms. However, it is incurable, as it is a syndrome and not a disease.

All that a person affected with the syndrome ought to do is to keep symptoms at control by taking up different treatments such as relaxation techniques and specialized diets. 

Now you will definitely have an answer to the question "What is irritable bowel syndrome?".

Treating Irritable Bowel Syndrome the Naturally Way.

Irritable Bowel Syndrome can be controlled by many ways and only among them, being medication. There are also natural methods of treating the IBS. But compared to the other type of diseases like brain tumor, cancer and several others, Irritable Bowel Syndrome is not as life threatening as it is talked about, but the discomfort that it makes will interrupt the life of people, though in a small manner. 

Irritable Bowel Syndrome is one of the usual conditions that impact a great number of people. More or less about 10-15% or more of the people are having the symptoms of Irritable Bowel Syndrome. IBS interrupts the working condition of both the stomach and the intestine. Other specifications used to describe IBS are spastic colitis, irritable colon, spastic colon, upset stomach, mucous colitis.

Irritable Bowel Syndrome is often categorized as an operable disorder, which intends the prime irregularity that strikes the biological function of the body. It cannot be determined in a conventional way like x-ray, blood test etc. 

Since IBS is supposed to be much complex disorder, where the causes are not obviously derived and still in doubt whether they are due to the dysfunction of intestine or gut or because of the autonomous nervous system which cause alterations to the sensory operations and regulating the bowel motion.

IBS is regularly followed by the symptoms like abdominal pain and other related issues. All the discomfort is caused by the alterations in the bowel movements. There are several remedies available which include some natural treatments, diet, usage of medicines etc.

Natural/Organic ways of controlling IBS

Rubbing colon, relaxing both body come mind and using fiber rich food are some of the natural therapy that are used in case of treating Irritable Bowel Syndrome. The colonic rubbing or massage can be carried out while you are in lavatory, while you are taking rest and by bending your knees. 

Holding fingers tightly, try to make a massager with the fist of your hand itself and gently massage the area of colon. First try our in circular movement, changing to grinding movement with the hinge joint of your hand.

Initiate with the lower portion of the abdominal muscle, and move your hands in circles below the right portion of your ribs. The same process can be carried out with the left portion of your abdominal muscle and keep massaging till you reach the pubic bone.

The main goal of this type of therapy is to bring on the bowel motion in addition to that it also helps in recovering colic in the infants as it flushes out all the fart along with stools. But we need to be careful about the neonates as only small thrust shall be made when doing this kind of therapy.

What is the reason for taking mind also into consideration while treating the Irritable Bowel Syndrome? This is mainly due to the fact IBS usually have outcome both mentally and emotionally i.e. person may suffer from both mental and emotional stress which often increases symptoms. 

So to regulate IBS it's very essential that the patients be boosted to make use of somato emotional release therapies. Somato is another name for body, which cause to take roots on the philosophy that harmful tissues are stored in the body also and not in the mind/soul of the patient. 

These harmful tissues need to be removed from the body to recover the body. There are several body somato emotional release remedies from which the patient can select whatever he wants .Some of them are acupuncture, certain type of energy mending exercise etc.

One of the natural therapies of regulating the symptoms of Irritable Bowel Syndrome is having fiber rich food content .Immediate consumption of fiber may result in gas and also induce certain symptoms of Irritable Bowel Syndrome, so consume fiber in small amount in frequent intervals. 

Similarly if you make a list of the food you intake and note down in the course of time, whichever triggers the symptoms of IBS, you can deny only those foods.

Building a Heart-Safe Haven: Essential Tips for Senior Health.

 

https://www.yodda.care

Just as with any other undertaking, making your home heart healthy requires a little bit of thought and some action. You will want to have everyone in your home on board right from the beginning. 

There are several tips to begin your heart healthy home endeavor. Here are a few:

Incorporate Team Work

Once you have decided to create a heart healthy home, it is time to gather around the family members and let them in on your little secret. Starting out too fervently may alarm your team members, so begin with a casual family discussion starting with the basics.

Let your family know that they are important to you and because they are, you want what is best for their health. Letting them know that you are intent on keeping your own heart healthy will give them a clear understanding that you are not dictating, but a participant, as well. Tell them that you want to be healthy so you can be in their lives as a healthy individual for years to come.

Start a Plan of Action

One of the most important things about making a heart healthy home is to steer clear of dictating what should and should not occur. Let your family members be a part of the decision making from the beginning.

When you allow your family members to be part of the decision making and give their input, you allow for freedom and creativity. It is also necessary to be open for give and take. Do not deny a treat or a sweet now and then; just make sure it is in moderation.

Add Instead of Subtract

When it comes to meals, the best way to get your family to try new foods is to add something new every couple of days. Rather than taking out all cookies or cakes in a gung-ho fashion from the onset, try incorporating something new. You can even be creative and have your kids pick a color and add foods based on that color. For example, if you choose green, you could add:

* Green squash

* Green grapes

* Broccoli

* Creamed spinach

This way, it will be more fun rather than a chore. Adding and creating your own healthy dips is a great way to get the whole family involved.

On to the Next Step.

If you start your heart healthy endeavor with a team spirit firmly in place, you can then feel free after a bit of time to incorporate exercise into your regimen. 

After that, there will be no stopping you!

Heart Healthy Tips for the Elderly.

As we age, it is even more important to pay attention to what we put inside our bodies. Everyone wants to age gracefully, but most importantly healthily.

Many elderly have concerns about their health, from their vision to their bones. Eating right and including diet and exercise are important to all of us throughout our lives. While exercise may be constricted due to frailness or ability for the elderly, some simple routines can help.

The most important thing for an older person to do when it comes to having a healthy heart, however, is to check with his or her doctor. Some green, leafy vegetables are known to interfere with certain heart medications. Always check with your doctor before beginning any regimen or changing your diet.

The best way to keep your heart healthy is to remember it in your daily routines. By keeping your body healthy, you will keep your heart healthy. In addition, by keeping your mind healthy too, you will have a body that is healthy inside and out.

The Body and Mind Connection

For many seniors, isolation plays a big role in their lives. It does not have to be that way, however. Keeping active also means keeping connected. There are so many functions for seniors; there is no reason to be alone. You can find groups in many places:

* Your local place of worship

* Senior citizen centers

* Veterans clubs

* Libraries

* The internet

Activities abound for seniors as well, so that there should never be a loss for things to do and see:

* Organized museum trips

* Sporting events

* Concerts, plays, and shows

* Bus trips to various locales

Walking in fresh air is also an excellent way to keep heart healthy. There are companions who will come visit the elderly and walk with them if a doctor says that walking is acceptable.

Another great way to keep your heart going is to use your mind through the form of crossword puzzles and the like. Crossword puzzles and board games keep the mind sharp, which then, in turn, can keep the body on its toes.

Food for Thought and Food for the Heart.

Some of the foods that keep a senior’s heart healthy are the very ones that keep their minds healthy, as well. This is a double bonus. Of course, as with anything else, a senior should always consult their doctor before adding anything to their diet.

Some foods that keep your mind and body sharp and healthy are:

* High fiber foods

* Fresh fruits and vegetables

* Foods high in omega 3 such as nuts, seeds, beans, and fish

A little bit of exercise for the body and for the mind will go a long way for a senior who needs to look after their heart, and keep fit and healthy.

Heart Disease And The Importance of Cardio Exercise.

 

Heart Disease – An Overview

https://www.yodda.care

Heart disease remains the leading cause of death in the nation. While some cases of heart disease may have a family history behind it, there is much that we can do to prevent heart disease in the future.

A basic understanding of heart disease is a good place to start.

Coronary Heart Disease

When the small blood vessels of the heart become clogged, it causes narrowing of these blood vessels. Plaque will build up and cause what is known as hardening of the arteries. 

When fatty materials begin to deposit into the arteries, it becomes difficult for blood and oxygen to reach the heart through those pathways. The end result is that the heart cannot receive vital blood and oxygen and a heart attack may occur.

While many factors such as family history go into coronary heart disease, there are also ways to prevent or diminish the chances of this illness. Since heart disease is the number one cause of death in both women and men, learning as much as you can about preventative measures is a wise and healthy choice.

Symptoms

Some symptoms that you should be aware of when it comes to the health of your heart may be noticeable, while other symptoms are subtle. In either case, if you have any kind of symptom, a visit with your doctor is imperative.

* Shortness of breath – Shortness of breath could develop from anything from heart disease to asthma. If you are short of breath, do not hesitate to visit your physician. You may be able to ward off something more serious in the future. Do not take it for granted that you are just getting on in years. Visit your doctor.

* Dizziness or fainting – Dizziness or fainting are symptoms that something is amiss in your body. If you have both dizziness and fainting and shortness of breath, this warrants an immediate visit to your physician. Do not put it off.

* Pressure – Pressure associated with heart disease is a tell-tale sign of something wrong. Pressure in your chest or in your arm, neck, and shoulders could be indicative of heart disease.

* Fatigue – Sometimes we view fatigue as something that will go away on its own. However, if you have fatigue, it could be your body warning you that something is going wrong somewhere down the road. You may be able to ward it off if you act early enough.

Visiting Your Doctor

If you have any or all of the symptoms listed above, a regular check-up will not hurt you. It is better to be wrong and say something than to be right and saying nothing. Your doctor has many ways of evaluating you:

* An electrocardiogram

* An echocardiogram

* A Heart stress test

* A Heart CT scan

These are just a few of the many things available.

Once the diagnostic tests are complete, your physician can properly treat your particular situation. However, as with any other disease, act early to prevent a worsening situation later.

The Importance of Cardio Exercise

Many individuals view cardio exercise as a form of torture. However, if you inform yourself of all the benefits cardio exercise has to offer, you may well change your view. Cardio exercise is not only for super athletes training to run marathons. The benefits extend out into many areas of your lives beside physical fitness.

Cardio: A Heart Healthy Choice

One of the main benefits of partaking in cardio exercise is that it does wonders for your heart. Cardio gets the blood circulating and pumping to your heart. Your heart is a muscle and needs to be worked out just like any other muscle. Just because you cannot see it, does not mean it is not in need of some tender loving care.

The stronger you make your heart, the better it will work for you. Your heart will not have to pump as hard to get the job done. Walking uphill or up and down stairs can leave you short of breath but if you partake in cardio exercise, you will notice that this will change.

Cardio for Maintaining a Healthy Weight

Cardio exercise also benefits everyone as it enables you to maintain your metabolism and, therefore, maintain a healthy weight. Obesity is a crisis in our nation today and cardio exercise is an excellent place to start - along with diet, of course. Cardio burns calories and gets the heart pumping. Cardio exercise will assist in weight loss; however, it can also assist in maintaining it. It is a win/win situation.

Move Faster to Sleep Better

Cardio exercise has been known for its fast-paced, energetic movement. This also assists you in sleeping better at night. Studies have shown that people who partake in cardio exercise have fewer sleep issues. 

The better you sleep, the more energy you will have for cardio. The more energy you have for cardio the more benefits you will reap.

Reduce Stress

Many individuals in today’s multi-tasking, high-paced life tend to turn to things such as alcohol, overeating, or smoking to reduce stress. However, those things may work temporarily but they do not work in the long run – they hurt your body.

Cardio exercise promotes the release of endorphins, which are natural mood boosters. Once you start incorporating cardio exercise into your life, you will see a natural boost in your mood.

Fewer Diseases

Cardio exercises reduce diseases such as:

* Heart disease

* Lung disease

* High blood pressure

* Diabetes

With all these benefits, it is easy to see why including cardio exercise into your weekly routine is a wise choice indeed.

Baby Boomers Coping With Middle-Age Crisis.

 

https://www.yodda.care

It is a well known fact that children love to celebrate their birthdays and these are occasions for calling in friends, having party games, special food and snacks besides other highlights such as clowns, party animal-rides and of course, decorations, cakes and gifts! However, as one naturally ages birthday celebrations get toned down and even people's attitudes towards growing older does.

Thus, even turning a year older can give some of the baby boomers a bit of a chill – aging is not something particularly loved by this 'Me Generation' and approaching 40, the thought of middle age can be very off-putting for them.

For some happy go lucky creatures, the idea of life beginning at 40 may keep them going strong but for others, the fear of aging is very deliberating, so they need to get advise and tips from those who have been there, done it – so they, too, can lead meaningful, fulfilling and whole lives.

Middle age comes with its own changes and demands, just like youth did: from emotional to mental to financial and medical, there's a gamut of aspects that need the baby boomer's attention and for the best of them to deal with these issues, requires proper knowledge and will power besides focus. 

Two important issues that often build up to a mid-life crisis are morality and aging: which are natural human aspects but can cause a major upset in the baby boomer, an individual accustomed to being treated highly, being independent and self-focused. 

The realization that these issues can also affect their families is another thought that eats into them. Mid-life is generally tagged as the period between 40 to 60 and many baby boomers who have so far only focused on themselves, their goals and needs, now come to the realization of looking at factors they have directly or indirectly influenced, such as family, friends, colleagues and neighbors besides the community at large; so, they begin to take a more serious, introspective look at themselves and how they can bring fruitful changes to better these things around them.

Baby boomers grew up obsessed with exercise and fitness, endorsing and not afraid to use medical science's advances for getting that collagen treatment to reverse aging or keeping to a tight workout regime like jogging to keep the tires off; but sooner or later, they have to wake up and smell the coffee: which brings with it physical reminders staring the baby boomers right in the face. 

The mirror tells its true story for the baby boomers so afraid of aging and loss of hair, youthful skin, wrinkles etc. can be scary aspects of heralding another birthday.

They need to accept aging as a natural part of life and understand that all the anti-aging products of the biggest brands cannot stop birthdays from piling up or eventually showing up on the baby boomers' faces and bodies: emotionally, it can be more of a trying time for marriage partners, both of whom have aging issues and even end up in divorce if emotions are not kept in check. 

Being loving, encouraging about the changes and allowing a person to grow naturally into what they are meant to be is the understanding needed to keep relationships going: acceptance is the key element to aging and taking it gracefully and baby boomers in relationships need to be aware of this.

Of course, middle age is likely to bring along some unpalatable truths about your mortality: you'll come face to face with the reality of sagging skins, sun-spots, bags under the eyes, graying or thinning hair, even balding – weight gain and family drying around you will be difficult to deal with all together, but with determinations, foresight and a will to change your life around, you can be as productive as before and face mid-life: head-on!!

Becoming A Healthy Eater And Changing The Way You Eat.

https://www.yodda.care/

Being a healthy eater requires you to become both educated and smart about what healthy eating actually is.  Being food smart isn't about learning to calculate grams or fat, or is it about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day.  Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of leeway.  You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver.  Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions.  Healthy eaters are always aware of what they eat, and know the effect that it  will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well.  They could end up spending too much, talking too much, even going to bed later and later.  

You should always remember that restricting food in any way is always a bad thing.  Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle.  If you've thought about making your life better, healthy eating is just the place to start.  You'll make life easier for yourself, those around you, and even your family. 

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths thathinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1.  Working out on an empty stomach. 

If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something.  Without listening to them, you are forcing your body to run without any fuel.  Before you exercise or do any physical activity, always eat a light snack such as an apple.

2.  Relying on energy bars and drinks. 

Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer.  Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast.

Skipping breakfast is never a good idea, as breakfast starts the day.  Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4.  Low carb diets.

Your body needs carbohydrates for your muscles and the storing of energy.  

5.  Eating what you want.

Eating healthy and exercising doesn't give you an all access pass to eat anything you want.  Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories

Although losing weight involves calories, losing it too quickly is never safe.  What you should do, is aim for 1 - 2 pounds a week.  Always make sure  that you are getting enough calories to keep your body operating smoothly.  If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol.

Water, milk, and juice is the best to drink for active people.  You should drink often, and not require on thirst to be an indicator.  By the time you get thirsty, your body is already running a bit too low. 

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs.  The healthier you eat, you better you'll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.

Golden Years, Nutritious Choices: Eating Well as You Age.

https://www.yodda.care/

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition.  During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren't very active anymore.

There are many factors which hinder an elderly person's health.  The information below will help you to lead a healthy life - no matter how old you may be.

Water

Water in the body decreases with age, so many older folks will become dehydrated very easily.  Sometimes they won't feel thirsty, while other times it's too much work to pour a glass a water.  With this  in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein

At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle.  Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish.

Carbs and fiber

Carbohydrates are the main source of energy for the entire body.  You can find carbs in bread, cereals, pasta, and other grain products.  A diet that's high in fiber and water will help to prevent constipation as well.

Fat

Fat intake for the elderly should be limited, not eliminated.  You can limit fat by choosing lean meats, low fat dairy products, and food preparation methods that don't include frying.  

Iron

For the elderly, iron deficiency can be seen with those who aren't eating much.  Good sources for iron include lean red meats or breakfast cereals.

Zinc

Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well either.  Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium

Calcium is one ingredient that most elderly folks simply aren't getting enough of.  Most believe that milk upsets their stomach, and therefore they will avoid it.  They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk.  Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12

In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach.  Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis.  This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health.  Elderly individuals should try to stay active and strive for a well balanced diet.  Even though the aged body isn't the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

How to Make a Heart Healthy Home.

 

https://www.yodda.care/

Just as with any other undertaking, making your home heart healthy requires a little bit of thought and some action. You will want to have everyone in your home on board right from the beginning. 

There are several tips to begin your heart healthy home endeavor. Here are a few:

Incorporate Team Work

Once you have decided to create a heart healthy home, it is time to gather around the family members and let them in on your little secret. Starting out too fervently may alarm your team members, so begin with a casual family discussion starting with the basics.

Let your family know that they are important to you and because they are, you want what is best for their health. Letting them know that you are intent on keeping your own heart healthy will give them a clear understanding that you are not dictating, but a participant, as well. Tell them that you want to be healthy so you can be in their lives as a healthy individual for years to come.

Start a Plan of Action

One of the most important things about making a heart healthy home is to steer clear of dictating what should and should not occur. Let your family members be a part of the decision making from the beginning.

When you allow your family members to be part of the decision making and give their input, you allow for freedom and creativity. It is also necessary to be open for give and take. Do not deny a treat or a sweet now and then; just make sure it is in moderation.

Add Instead of Subtract

When it comes to meals, the best way to get your family to try new foods is to add something new every couple of days. Rather than taking out all cookies or cakes in a gung-ho fashion from the onset, try incorporating something new. You can even be creative and have your kids pick a color and add foods based on that color. For example, if you choose green, you could add:

* Green squash

* Green grapes

* Broccoli

* Creamed spinach

This way, it will be more fun rather than a chore. Adding and creating your own healthy dips is a great way to get the whole family involved.

On to the Next Step

If you start your heart healthy endeavor with a team spirit firmly in place, you can then feel free after a bit of time to incorporate exercise into your regimen. 

After that, there will be no stopping you!

Beyond Adulthood: Prioritizing Heart Health Screening.

https://www.yodda.care/

When you think of heart screening, there is the tendency to visualize someone who is over 50 years of age needing a test like that. However, in some cases it is just as important for teens to have a heart screening as it is for adults.

We have all heard stories about a healthy teen on an athletic field collapse and, unfortunately, pass away. Teens can have a serious condition known as hypertrophic cardiomyopathy, which can cause sudden cardiac death.

Sudden cardiac death in a teen is typically caused by a defect of the heart. A sporting activity can bring about sudden cardiac death in a youth who is affected by an abnormality or defect of their heart.

Hypertrophic Cardiomyopathy

Hypertrophic cardiomyopathy is a condition in which the muscles of the heart thicken, causing the heart to enlarge. This happens to be a genetic heart disease. However, hypertrophic cardiomyopathy is screenable and can save lives. 

Having this genetic disease can cause several problems:

* The heart may not get the flow of blood and oxygen supply that it needs in order to function properly

* Arrhythmia, which is a slow or irregular heart beat

* In rare cases, sudden cardiac death

Indications or Symptoms

There are several indications or symptoms that you want to be aware of when it comes to hypertrophic cardiomyopathy. Any of these symptoms should not go undiagnosed:

* Pain in the chest

* Shortness of breath

* Feelings of faintness

* Light-headedness

* Dizziness

* Rapid heartbeat

Long QT Syndrome

Long QT Syndrome is a disorder affecting the rhythm of the heart, and this syndrome is inherited. Extreme and rapid beats of the heart can lead to sudden death syndrome as well.

If there is a family history of sudden death syndrome, with any signs or symptoms such as fainting or shortness of breath it is imperative to have your teen receive a heart screening. 

There are many organizations that provide heart screening awareness for both parents and teenagers. More importantly, these organizations also provide awareness to schools. Being educated and aware are the beginning steps in heart healthy matters. An ultrasound of the heart can detect whether or not one is at risk. Speak to your family doctor and your school and inquire about heart screenings in your area.

Many parents speak to their schools and their family doctor about having a heart screening done on their teen, especially prior to joining a school sport. An ounce of prevention, as they say, is worth a pound of cure.

Golden Hearts: Vital Tips for Elderly Heart Health.

https://www.yodda.care/

Heart disease remains the leading cause of death in the nation. While some cases of heart disease may have a family history behind it, there is much that we can do to prevent heart disease in the future.

A basic understanding of heart disease is a good place to start.

Coronary Heart Disease.

When the small blood vessels of the heart become clogged, it causes narrowing of these blood vessels. Plaque will build up and cause what is known as hardening of the arteries. 

When fatty materials begin to deposit into the arteries, it becomes difficult for blood and oxygen to reach the heart through those pathways. The end result is that the heart cannot receive vital blood and oxygen and a heart attack may occur.

While many factors such as family history go into coronary heart disease, there are also ways to prevent or diminish the chances of this illness. Since heart disease is the number one cause of death in both women and men, learning as much as you can about preventative measures is a wise and healthy choice.

Symptoms

Some symptoms that you should be aware of when it comes to the health of your heart may be noticeable, while other symptoms are subtle. In either case, if you have any kind of symptom, a visit with your doctor is imperative.

* Shortness of breath – Shortness of breath could develop from anything from heart disease to asthma. If you are short of breath, do not hesitate to visit your physician. You may be able to ward off something more serious in the future. Do not take it for granted that you are just getting on in years. Visit your doctor.

* Dizziness or fainting – Dizziness or fainting are symptoms that something is amiss in your body. If you have both dizziness and fainting and shortness of breath, this warrants an immediate visit to your physician. Do not put it off.

* Pressure – Pressure associated with heart disease is a tell-tale sign of something wrong. Pressure in your chest or in your arm, neck, and shoulders could be indicative of heart disease.

* Fatigue – Sometimes we view fatigue as something that will go away on its own. However, if you have fatigue, it could be your body warning you that something is going wrong somewhere down the road. You may be able to ward it off if you act early enough.

Visiting Your Doctor

If you have any or all of the symptoms listed above, a regular check-up will not hurt you. It is better to be wrong and say something than to be right and saying nothing. Your doctor has many ways of evaluating you:

* An electrocardiogram

* An echocardiogram

* A Heart stress test

* A Heart CT scan

These are just a few of the many things available.

Once the diagnostic tests are complete, your physician can properly treat your particular situation. However, as with any other disease, act early to prevent a worsening situation later.

Healthy Hearts, Happy Lives: Essential Advice for Seniors.

 

https://www.yodda.care/

As we age, it is even more important to pay attention to what we put inside our bodies. Everyone wants to age gracefully, but most importantly healthily.

Many elderly have concerns about their health, from their vision to their bones. Eating right and including diet and exercise are important to all of us throughout our lives. While exercise may be constricted due to frailness or ability for the elderly, some simple routines can help.

The most important thing for an older person to do when it comes to having a healthy heart, however, is to check with his or her doctor. Some green, leafy vegetables are known to interfere with certain heart medications. Always check with your doctor before beginning any regimen or changing your diet.

The best way to keep your heart healthy is to remember it in your daily routines. By keeping your body healthy, you will keep your heart healthy. In addition, by keeping your mind healthy too, you will have a body that is healthy inside and out.

The Body and Mind Connection

For many seniors, isolation plays a big role in their lives. It does not have to be that way, however. Keeping active also means keeping connected. There are so many functions for seniors; there is no reason to be alone. You can find groups in many places:

* Your local place of worship

* Senior citizen centers

* Veterans clubs

* Libraries

* The internet

Activities abound for seniors as well, so that there should never be a loss for things to do and see:

* Organized museum trips

* Sporting events

* Concerts, plays, and shows

* Bus trips to various locales

Walking in fresh air is also an excellent way to keep heart healthy. There are companions who will come visit the elderly and walk with them if a doctor says that walking is acceptable.

Another great way to keep your heart going is to use your mind through the form of crossword puzzles and the like. Crossword puzzles and board games keep the mind sharp, which then, in turn, can keep the body on its toes.

Food for Thought and Food for the Heart

Some of the foods that keep a senior’s heart healthy are the very ones that keep their minds healthy, as well. This is a double bonus. Of course, as with anything else, a senior should always consult their doctor before adding anything to their diet.

Some foods that keep your mind and body sharp and healthy are:

* High fiber foods

* Fresh fruits and vegetables

* Foods high in omega 3 such as nuts, seeds, beans, and fish

A little bit of exercise for the body and for the mind will go a long way for a senior who needs to look after their heart, and keep fit and healthy.