Healthy Lifestyle Living Tips to Keep You Feeling Great as Senior

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Understanding your health needs and striving to meet them is an important part of being a senior. Maintaining your health through simple lifestyle choices will minimize age-related decline and help you live a long and happy life. Whether you want to stave off illness, maintain your independence, or wake up feeling good each and every day, here are some great ways you can meet your health goals.

 

Keep Your Meals Healthy

 

Eating healthy can be difficult when you’re homebound. Fortunately, technology has made it simple for anyone to stick to healthy meal plans by allowing ingredients and ready-made meals to arrive right at your door. Shop your local grocery store from the comfort of your own home. Or, use meal delivery services to receive ingredients for wholesome meals that only require some simple cooking. Alternatively, bring a smartphone app shopping list with you to the grocery store to ensure you only pick up the healthy foods you intended.

 

Eating healthy will ensure your organs, muscles, bones, immune system, and brain remain free from health issues and function optimally as you age. You need many essential nutrients to support these functions including fiber, protein, vitamin B12, calcium, magnesium, vitamin D, and omega 3’s. Aim to eat a rainbow of colorful fruits and veggies, as well as plenty of lean protein, to ensure you’re getting all of these nutrients from your diet.

 

Get More Quality Sleep

 

Seniors tend to get much less sleep than younger adults, often suffering from higher rates of insomnia and other sleep disorders. However, The National Sleep Foundation explains that most sleep issues experienced by seniors are due to illnesses and the medications used to treat them. This is unfortunate, since getting quality sleep is key to feeling good during the day. If you experience daytime fatigue and have trouble sleeping at night, don’t hesitate to talk to your doctor about how medications or psychological conditions may be affecting your sleep. Doctors will be able to help you pinpoint and address any health issues that may be contributing to your poor sleep, including obstructive sleep apnea or restless leg syndrome.

 

Exercise Safely

 

Ensure you make time to exercise every day, striving for a combination of cardio, flexibility, and strength training. Exercise will help you improve flexibility, bone density, and balance to prevent injury from falls. It will also reduce the woes of fatigue, depression, anxiety, and pain. It’s important that you exercise safely so you don’t get hurt. Chair squats and wall push-ups are joint-friendly ways to strengthen both your upper and lower body. If you’re doing yoga for practicing flexibility, keep a chair nearby for support. This will keep you from falling if you lose balance. Another great idea is to head to your local pool to do aquatic exercises for a safe, full-body workout.

 

Socialize More Often

 

According to Bethesda Health Group, being social is one of the keys to healthy aging. For one thing, it helps keep your mind sharp and reduces your risk of dementia. Socializing has also been found to stave off depression and stress. To get connected with people, pursue your hobbies and passions within your community. Find out if there are groups you can join where you can participate in activities with others who share your interests. Senior centers are wonderful places for engaging with people while playing mentally stimulating games or setting up group outings.

 

Stimulate Your Mind with Hobbies

 

Hobbies have numerous benefits for seniors, from beating boredom to improving cognitive functioning. Try to pick up hobbies that challenge your mental abilities to enhance your memory and problem-solving skills. Learning to speak a new language or play an instrument are fantastic options. Other hobbies such as gardening, knitting and painting are more meditative and perfect options for soothing a stressed mind.

 

Don’t wait until you feel unhealthy to start making changes to your lifestyle. Being preventive about aging will help you tackle the sources of illness and pain before they become a problem for you. These healthy habits will soon become second nature as you work to maintain your quality of life well into your golden years.

Clean 15 / Dirty Dozen

When I give my health talks across the country I am asked which foods should be purchased organic and which ones are okay to consume without being labeled organic.  The following list contains the dirty dozen and the clean 15.  According to the PDP, 99.5% of samples tested had residues “well below” the EPA’s established tolerances, and 22% had no detectable pesticide residue.  I always recommend washing your fruits and veggies with an organic spray cleaner from the health food store or use a vinegar and water combination.  I also recommend trying to find fruits and veggies which are in season and look for local farmers or farmers markets to purchase from to help your local economy.  

The group identified the following items on its “Dirty Dozen” list of produce with the most pesticide residue:   

  • Strawberries 
  • Spinach 
  • Nectarines 
  • Apples 
  • Grapes 
  • Peaches 
  • Cherries 
  • Pears 
  • Tomatoes 
  • Celery 
  • Potatoes 
  • Sweet Bell Peppers 

Here are the items the EWG identified for its “Clean 15,” which report the least likelihood to contain pesticide residue. 

  • Avocados 
  • Sweet Corn 
  • Pineapples 
  • Cabbages 
  • Onions 
  • Sweet Peas 
  • Papayas 
  • Asparagus 
  • Mangoes 
  • Eggplants 
  • Honeydews 
  • Kiwis 
  • Cantaloupes 
  • Cauliflower 
  • Broccoli 

5 Things Every Senior Can Do To Sleep Well at Night

  

If we aged like the main character in the movie “The Curious Case of Benjamin Button,” then our later years would mean sleeping 10-12 hours through the night. Unfortunately, only toddlers and college students are able to sleep that long without interruption. Seniors who have likely spent most of their adult lives sleep-deprived probably don’t want to spend the rest of their lives tossing and turning at night.  

 Adults should be getting between seven and nine hours of sleep nightly, and many of us aren’t meeting that requirement. Here are five things you can do to get a more restful sleep. 

1. Diet and Exercise 

 Let’s examine the link between diet, exercise and sleep. Diet and exercise are important for a good sleep, but sleep is also important for healthy weight management. Sleep regulates moods, energy and brain function. Sleep allows your food to digest while the rest of your body is able to rest. Lack of sleep can also raise your cortisol levels, which can lead to belly fat. Weight gain can then lead to type 2 diabetes. 

 The types of food you eat can make an impact on your sleep. A healthy diet affects your brain activity, thereby affecting your sleep. As a result, your body’s nightly functions are linked to your sleep. You don’t want to go to bed hungry, but you don’t want to go to bed full either. A full stomach still has to digest and digestion interrupts your sleep. Exercise reduces your stress and makes your tired, leading to better sleep. 

2. What You Sleep On 

Your mattress and pillow can mean a solid night of sleep or a restless one. One thing you don’t want to skimp on is a good mattress, whether it’s orthopedic, memory foam, or pillow top. Your pillow matters too, as it controls your neck positioning and posture. Some pillows can be too soft, while others can be too firm. If you’re waking up with a stiff neck on some mornings, then it might be your pillow. Your pillow should provide neck support without making you bend or extend in uncomfortable ways. Invest in a good pillow that feels right for you and remember to replace it when it loses shape. 

3. Lighting 

Lighting affects your circadian rhythm, which tells your body when to sleep and wake up. Blue light from electronic devices can signal the body to stop producing the melatonin that helps you sleep. LED lights can also be glaring, but incandescent bulbs have a soothing effect. Consider changing the lighting in your bedroom to help prepare your body to rest. 

4. Talk to your doctor 

 A medical issue, prescription medication or supplement that you’re taking could be causing insomnia and restless sleep. Speak to your doctor if you’re having problems sleeping. She or he may be able to treat the issue, switch you to a different medication, or offer an alternative solution to the problem. 

If you’re not living near your loved ones, this might be a good time to purchase a senior-friendly tablet to keep long-distance family apprised of your medical issues though email or video chat. Doing so will allow you to contact multiple family members simultaneously when your medical plan changes. 

5. Prepare Your Body and Brain for Sleep   

Besides establishing a nightly routine, there are many ways to prepare for sleep. It goes without saying that you shouldn’t consume stimulants close to bedtime, but as mentioned above, food and drinks in general should be avoided. Drinking water too close to bedtime could interrupt your sleep for bathroom breaks. Set the thermostat at a comfortable level so you’re not waking up uncomfortably hot or cold during the night. Put away that tablet, television and other mobile devices before bedtime so your body can produce melatonin without the interference of blue light. Avoid work or mental activity close to bedtime so your brain isn’t on overdrive when you’re trying to shut it off. Think relaxing thoughts and take deep breaths.

Let your senior years be your most peaceful and stress-free. You’ve suffered through so many years of inadequate sleep that now is the time to catch up. You’ll be able to enjoy your waking hours more if your slumber is complete. 

 

Photo Credit: Pixabay

Benefits of Alkaline Water (X20) and FocusUP Sample Pack

X2O Alkaline water sachet (Xooma Worldwide)

The alkaline water sachet actually comes directly from a coral reef which is located 300 feet below the ocean and contains 70 trace minerals which are so beneficial to our health.  The coral reef has the same mineral composition as our bones which is amazing and probably why I no longer have osteopenia which I had after finishing 2 years of chemo and radiation therapy and given at 45% chance of survival 16 years ago.  The minerals are minimally processed and placed into a natural sachet made out of birch tree (No bleach)  Our soil is depleted of trace minerals we are down 84% from 100 years ago and but they are numerous in the ocean. The minerals alkalize your water to 9.5 which is very important. Dr. Warburg won a Nobel prize for discovering cancer has a hard time surviving in an alkaline body.

THE ROOT CAUSE OF CANCER – Noble prize Winner Dr. Otto H Warburg . Dr. Warburg has devoted his life to study the causes of cancer.
“All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen – a rule without exception. “Deprive a cell 35% of its oxygen for 48 hours and it may become cancerous.” Dr. Warburg has made it clear that the root cause of cancer is oxygen deficiency, which creates an acidic state in the human body. Dr Warburg also discovered that cancer cells are anaerobic (do not breathe oxygen) and cannot survive in the presence of high levels of oxygen, as found in an alkaline state.

Most bottled water when tested has a PH of less than 5, Diet coke is 1.5 and Coke is 2.5  (The sachet will blow up a diet coke)  Absorption is 300 times better than regular water because the water has a negative ION charge from the trace minerals which attract to our cells which have positive charge so absorption is better. Negative IONS are very healing for the body.  The sachet is considered a filtration device in other countries because it can remove chlorine from water immediately after dropping it in chlorinated water (you can test this with OT drops) 

I personally feel the contents in the sachet is beneficial for our bodies to help us stay mineralized, alkalized and hydrated.

According to the Truth About Cancer which you can find online Cancer is related to a toxic environment internally and externally, so personally I believe using X20 provides daily cleansing by providing optimal hydration.

Directions

You will use 2 sachets per day in 4 bottles of filtered water. After placing the sachet in the water bottle shake for 10 seconds and you can use again on the second refill. After the second use you can place the sachet in your plants to help them grow.

 

FocusUP – The Pure Energy Think-Drink

FocusUP is setting the new standard for energy products. It is uniquely formulated with internationally-researched energetic nutrients and botanical ingredients that are designed to improve focus, memory, mood, concentration and mental performance. Available in both capsules and a great tasting drink, FocusUP gives you the right kind of energy boost with none of the unhealthy byproducts and side effects of today’s popular energy drinks.

Benefits of FocusUP

  • Specialized ingredients – that improve focus, memory, mood, concentration and mental performance
  • Long-lasting energy boost – without the jitters and energy crashes associated with today’s popular energy drinks and shots
  • NO artificial flavors – sweeteners, colors, preservatives, acidic carbonation, sucrose or fructose with just 10 calories per serving
Directions

You have received a packet of focus up capsules and powder packets in your Xooma sample packet.  I recommend trying the powder which can be added to your xooma bottle along with your X20 one day and use the capsules on a separate day to see which one is most beneficial for you.

For additional information you can visit www.xoomapro.com (I can provide a 50.00 gift card toward specific purchases.

To order additional products please visit www.xooma.com/theoliveleaf

 

 

Healthy Eating Habits for Busy Women: A Guide for Total Beginners

Photo courtesy of Pixabay by freepht

When it comes to eating healthy, most of us are completely lost and confused. A recent study found that over half of all Americans are so overwhelmed when making healthier food choices, they would literally find it easier to do their own taxes. No wonder 1 in 4 people consume fast food at least one meal per day!

 

Unfortunately, one fast food meal alone can contain an entire day’s worth of calories – or more! Not to mention, diets consisting of large amounts of fast food and junk food have been contributing to a wide range of chronic (and even deadly) health conditions.

Here’s just a handful of the diseases, illnesses, and other medical conditions that have been associated with poor eating habits:

  • high cholesterol
  • high blood pressure
  • obesity
  • heart disease
  • stroke
  • breathing problems such as sleep apnea and asthma
  • reproductive and fertility issues
  • certain types of cancer

 

According to CDC data, many of the diet-related health conditions above can also be found on the list of the top 10 leading causes of death among American women. In addition, women in particular are at risk of certain reproductive problems, such as endometrial cancer or breast cancer, and fertility issues, including Polycystic Ovarian Syndrome (PCOS).

Given the impact our diet has on our health, it’s understandable that many people are interested in healthier eating habits. Of course, many of these same people have no idea where to start.

If you’ve ever felt perplexed by food and nutrition, this article is for you. Here are some tips for any busy woman on how to overcome the daily grind by finding small ways to gradually improve nutrition and overall health:

Nutrition Issues

As we all know, healthy eating habits play a big role in improving our overall health and wellness. One very simple way to start improving your overall health is by making sure you are drinking enough water. Another tip is to make wise choices in swapping foods. For instance, you can reduce your caffeine intake (and save money) by skipping the Starbucks latte and drinking a cup of herbal tea instead. You should also avoid fad diets and instead focus on making small lifestyle changes each day at a time, which lead to more permanent behavior patterns.

 Other Ways to Boost Your Health

When in comes to improving your overall health, it’s important to realize that there are many factors to health and wellness. Nutrition is just one piece of the puzzle. You should also consider how your mental health, emotional well-being, stress from work, exercise habits, and any possible relationship issues might be impacting your overall physical health. Try to work on any relationship issues and begin implementing stress-reduction techniques to gradually improve your overall health in all areas of your life.

In Conclusion

Even if you currently feel unsure of where to begin when it comes to making healthier decisions, remind yourself that we all start somewhere. It’s never too late to begin down the path to better overall health – and by incorporating the small steps listed above, you’ll already be on the right track to a healthier lifestyle.

 

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Best Fall Foods for Health and Weight Loss

Melissa Bennett ND contributed this AJC article. Please check out this link.

Best Fall Foods for Health and Weight Loss

 

Mesothelioma Awareness

Immune System and Cancer

Allergies

With recent news of the EpiPen increasing to approximately $600.00 per year, allergies are in the headlines. According to research allergies affect as many as 30 percent of adults and 40 percent of children. Allergic disease, including asthma, is the fifth leading chronic disease in the U.S. in people of all ages. Allergies not only disrupt our lives, but ultimately keep our immune system in a state of constant hyperactivity.

Allergies and Stress

I personally feel allergies and stress or deeply connected. I remember the day I visited my veterinary friend’s practice and fell deeply in love with the clinic kitty “Smokey”. He was a beautiful silver grey cat and if he had been human, he definitely would have been a handsome underwear model!  He looked at me and I was his. This day he adopted me and I took him home.

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By the time I got him into my house, my eyes were swollen and I could hardly see…sadly I had to bring him back to the office.  Several weeks later, I am visiting my friend and there he is again…this time he would not take his eyes off of me and I could not resist trying to take him home once again. To my surprise, I had absolutely no reaction to him the second time. Now over the past 7 years I occasionally have a flare up but it soon dissipates.  So what happened?

“Allergies” are the immune system overreacting to benign substances. Individuals who suffer from allergies do so as a result of a genetic susceptibility combined with nutritional and environmental influences. Our bodies are exposed to so many internal and external chemicals each year. They come in the form of air pollution, pesticides, toxic household cleaners, and industrial contaminants. It is not surprising that at times our immune system is overwhelmed and confused by this toxic load. Epidemiological studies have shown that all types of allergic diseases are more common in polluted than in unpolluted areas. So the fact I was allergic to Smokey at one time and not at another confirms that my body was in a state of stress and could not handle one more stressor at that point.

What does one do?

From a naturopathic viewpoint, decreasing exposure to the cause is the first step to treating allergies and asthma. The next step is identifying any and all food sensitivities. Most people have some food sensitivities, and when we decrease the immune reactivity in one area of the body, it helps decrease in other areas as well. This basically says that any decrease in the overall allergenic load will decrease full body symptom expression. Since we can control what we put in our mouths, this is the first place to start after removing evident toxic chemicals from our foods. A great book to read regarding chemicals in our food is the Dorito Effect By Mark Schatzker. This book has a very cool cover of floating Doritos which will grab your attention.

Our goal through nutrition is to decrease histamine, decrease inflammation, and increase anti-allergic substances in our diet. Foods high in histamine which should be avoided are cheese, some wines, and certain kinds of fish such as tuna and mackerel.

Foods that should be included in your diet are anti-oxidant rich foods and essential fatty acids. Anti-oxidants are high in green, red and yellow vegetables, sunflower seeds, wheat germ oil, and Brazil nuts. Essential fatty acids are present in flaxseed oil, borage oil, evening primrose oil, grass fed animals, and cold water fish. Onion and garlic are particularly antiallergenic because they inhibit inflammatory enzymes. Of course even healthy foods can sometimes cause a food intolerance. Therefore it is good to give your body a break from these foods for a certain time to allow a “rest” period from specific foods which show up on an allergy test.

Services

The Olive Leaf provides several avenues for eliminating inflammatory foods and chemicals…

  • Food sensitivity testing such as Alcat or Alletess will specifically tell you what foods and chemicals should be eradicated from your diet for a period of time and reintroduced in a rotational diet.
  • The blood type/genotype program is not a food sensitivity panel.  Howevert it does show foods that cause inflammation in the body in relation to certain lectins within each food group.
  • Shaped Reclaimed Program consists of only anti-inflammatory food choices and a dietary guideline to follow to decrease inflammation in the body.
  • Detoxification programs that eliminate foods and strengthen the liver which in turn help isolate food intolerances.

If you are interested in any of these programs, please schedule a consultation and we will be happy to discuss the best option for you or your loved one.