So, is that you now? So what do you do about it? Sit back in your seat and just accept you are getting older? Nothing you can do about that anyway (shrug) right? Or! – Make daily Count! Fine! – And how the hell do we do that?
Did you know?
This, and similar notions have been niggling at the back of my mins for a while and I am finding it harder and harder to sit back and wait for old age and – gulp – passing to take over. Like I read people tended to do way back when. Now – aside from any other reasons, just allowing this to occur is BORING. I get antsy sitting on the couch too longwhen I have something creative to do while I sit there. So obviously, being me, I started exploring as many ideas and suggestions as I could find. And discovered so many, I thought I’d pass on a few if there are others out there who would love a few thoughts.
De-stress
Quite a favorite expression nowadays, but not necessarily easy to do is it? One physician (Pablo Quintana M.D.) stated in one of his reports that spending 10 minutes at a time doing something you like can, if you allow it, allow you to work on beating a few of the stresses a lot people feel today. SO, what’s causing your stress? If it’s something medical, you might have to talk to your primary care physician. But if it is the stress that may come from handling while living on a really modest budget; Living alone; understanding few folks, Maybe because of moving to a different place; Feeling unfit, but not understanding how to make a START on adjusting one of these items, whatever is causing your personal stress; You CAN make a difference.
In the last few years, I’ve suffered several of these listed. Besides being in the’No longer a spring chicken’ end of the age spectrum – AND a rather recent widow, I was aware that I needed to help myself. Onward and Upward afterward, I chose.
Metabolism and Calories
Is there anything as metabolism increasing diets? Although chilli peppers and green tee may bring short a term increase. A balanced diet with sensible portion sizes is a lot more important. Can exercise accelerate your metabolism? Muscle burns more calories than fat. Strength training and cardio are great choices. Can eating a lot of little meals increase Metabolism? Try little meals if you have a tendency to over eat at mealtimes.
Number of foods things less than total calories consumed. Is it common to have trouble losing weight due to slow metabolism. A slow metabolism is uncommon. If you’re following all of the guidelines, but still having difficulties falling down, Speak to your Doctor. Lower carb Substitutes for Bread, Pasta, Rice, Potatoes. A lettuce wrap works great as a taco shell, or hamburger bun. Chinese cabbage is a fantastic wrap for sandwich fillings. Cauliflower makes a fantastic pizza crust. Among other yummy items. Shredded spaghetti squash, excellent as spaghetti. Zucchini or egg-plant pieces make good lasagne, noodles.
Good to know
Cauliflower is just as great as pasta in mac’n’cheese. Use veg peeler, knife or spiralizer to flip veges into noodles. Grated squash can become hash browns. Rutabaga (swede) adds body to soups and stews, may also be riced. Cauliflower riced or pulsed in a blender. Bulgar, quinoa or barley create great rice replacements, especially as a side dish or in stir fries & soups. Should I add vitamin supplements to my diet. First assess your diet to find out if it is missing any item you will need to add as a supplement.
Unless you’ve got a very unhealthy food regime (fish & chips, burger and fries etc. ), daily ) you might be already taking all the vitamins you require. Or you can, just by adding or removing a couple of items, get your vitamin desire up to scratch. But if you’re missing any needed items, can you add this food(s) obviously? If not, then look in a supplement for this part of your diet. But try not to go overboard with numerous supplements which might not be necessary. Also, remember that too many added supplements may well wind up down the toilet as opposed to staying on your system.
Keep in mind
One way to pile on the pounds isn’t always apparent so that it is going to be of benefit to examine food labels, but the following foods may well include such hidden fat. Baked goods – cookies, crackers and cake. The expression found on packets in small print”Partially Hydrogenated oil” is just another name for artificial trans fat. Another type of unhealthy choice of course is sugar, which is often used nowadays as a preservative.
Sugar
“sugar” is from the title – raw sugar, cane sugar, brown sugar, confectionary sugar. These are also normally hidden among the components on the packet. If you’re out of the habit of exercising (as I was), just have a walk. Doesn’t need to be a lengthy one, ten minutes is achievable for the majority of us at the beginning. For me, it had been around the block, a very brief one, (20 minutes in total) but the homeward part had a little hill. First few times, I was worn out by the time I got home.
But in just a week or so, I had been voluntarily extending this. Walks out in the atmosphere also exposes you to vitamin D, which can be great for problems with nervousness, social, helps sleep, can help you feel great, helps focus, helps the immune system, boosts creativity, helps weight control. But remember to ‘slip, slap, slop’. Before beginning any exercise program, check your health with your physician.
Weight gain
It can adversely impact your microbiome, encouraging the kinds of microbes that harvest energy from food that an assist the body store fat, possibly setting the stage for weight reduction. High fiber foods – veggies, whole grains, fruit, feed bacteria in your colon; also discourage growth of some dangerous ones. Probiotics like yoghurt and pickled veg also help your gut. Getting enough sleep, relieving tension and exercising may also enhance your microbiome. Be cautious of taking probiotics especially if you have some health problems, check with your physician first.
Peppermint oil has been proven to have some beneficial effects. Regular physical activity can improve your balance and boost or maintain your health and fitness. Could help improve your mood, help handle, or reduce the effect of conditions like diabetes, cardiovascular disease, depression and obesity. So what are you waiting for? If the weather is dry rather than freezing, then get out there and walk, even if for just 1 minutes. I have a buddy in a rest home, in her eighties, who frequently gets out, with her walker, and walks. Even if it’s only around the outside of the building.
Mature Adults
Well, being one of these above, I could not help myself, had to go searching for more information to assist me through a hopefully long HEALTHY life. Here are my findings. Regardless of what a lot people think, as we grow older endurance, balance, flexibility and strength are vital for the health and disposition. Brisk walking, dancing etc., enhance the health of your heart, lungs and circulatory system. Strength exercises such as lifting weights, which do not need to be heavy weights, or using resistance bands, can definitely increase muscle power, which in turn will assist with carrying groceries or lifting grandchildren.
Balance exercises can help prevent falls. Stretching or endurance exercises can aid freedom of motion. Weights can help tone muscles. Kegel squeezes for different muscles, quick and long (10 secs) 3 times every day. Social activities, studying, playing games, making crafts, computer usage for inside, can also help keep our minds active and our disposition great. A fairly recent experimentation with about 30 people, discovered that not only is dance good for the majority of your muscles, it also helps your mood. As does singing in a group, I’m in a local choir and we clinic weekly for our concerts.
Final note
Most of us go home on a high, so singing functions also. The Mediterranean diet is also beneficial for maintaining our weight in check. Try to always keep footways clear, clean up spills straight away, invest in good light. Find activities like Tae Chi, Yoga, etc. to help improve your balance. Should lower blood pressure. Good dietary ingestion aids good health, as does cooking with raw foods, not processed, therefore restricting the hidden sugars in our diet that are in a lot of processed foods now. But I continue to keep spending time on finding ways to help me stay fit and, even on a really modest budget, finding out how to postpone the time when I will require assistance. SO – Onward and Upward to all people over 25. Did I say 25? Why discriminate? Over 21, catch your bad habits early and you are more likely to have a fit and healthy old age.