Aging Versus Anti-Aging?

Aging by definition is the process of getting older, or an artificial process to make someone or something look older.  Anti-aging is preventing, reversing or basically slowing down the aging process.  We will all die at some point so you can’t stop aging but you can slow it down.

Senior Woman

10 Tricks to Reverse Aging

1. Build strong bones in your 20’s and continue a calcium rich diet as you age.
2. Protect your face from the sun starting in your 20’s with sunscreen and a hat.
3. Reverse sun damage, wrinkles and dry skin with Vitamin A rich foods like spinach and mangoes.
4. Improve memory and learning skills by consuming Omega-3 DHA foods and supplements.
5. Stimulate the mind and live young by continuing to work, be active, have a purpose and be socially engaged,
6. Cut diuretics like coffee and soda both which burn up calcium, cause redness in the skin and kill your hair.
7. Trigger collagen production and improve fine lines discoloration by using creams with glycolic acid or retinol.
8. Stay away from red meats and processed foods which cause extra body fat on the belly and triceps triggering other organs to age prematurely.
9. Hand lotion, hand lotion, hand lotion!! Use daily keeping the signs of aging away from the delicate skin on your hands.
10. Cleanse the aging stress toxins with 7 hours sleep each night, meditation, exercise and take your vacation days.

Source:

From Forbes.com article “10 Tricks to Reverse Aging”

Free Radicals Damage Cells

Free radicals are formed when weak bonds split in the cells. Some free radical production is normal but if it becomes excessive then cell damage can occur.  The cells do produce enzymes that can gobble up the unwanted free radicals but oxidative stress causes us to not produce enough of these enzymes, especially as we age.

Antioxidants and Superfoods Repair Cells

Antioxidants can repair the damage caused by free radical oxidation in the cells. The body is capable of protecting itself and making enough antioxidants to stop the oxidative stress. However as we age the body has a harder time producing enough of the enzymes needed to repair the free radical damage in the cells.

Oxidative stress can be triggered by diet, excessive exercise, emotional stress, smoke, alcohol, sun exposure, drugs and many other environmental issues.

A diet of superfoods rich in Vitamin A, Vitamin B12 and antioxidants like avocado, spinach, blueberries, red bell peppers, beans and egg whites can help reduce the oxidative stress by giving the cells extra antioxidants to battle the free radicals.

List of resources, all worth checking out.

10 Tricks To Reverse Aging from Forbes.com

Aging Gracefully and Naturally from WebMD.com

6 “Grow Younger” Nutrients I Take Every Day from Mercola.com

Cheers to a Healthy Day!

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Healthy Eating

Eat Right While Traveling

Eating right while traveling can be difficult, but there are steps vacationers can take. Most airports now offer healthy eating options, and arriving at the airport early can allow travelers to sit down and enjoy a healthy, tasty meal. Another option is to simply eat before leaving. Those taking long flights may also want to bring healthy snacks along as well. Bringing dried fruit and healthy alternatives can prevent you from being forced to order a high calorie, fattening meal on an airplane. Always pack something to nibble on during flight.

Eat Right at Hotels and Restaurants

It can be difficult to eat well at hotels. One option many travelers are now taking advantage of is bringing along a small crockpot or other cooking device. A quick trip to a nearby grocery store to stock up on fruits and vegetables can allow travelers to eat healthy meals in their rooms. High in nutrient soups and oatmeal can be made in room simply with hot water as well. That said, travelers will want to explore local restaurants. By finding healthy restaurants and deciding what you will eat before leaving, you can avoid the temptation of eating unhealthy meals at local restaurants. I have found that reading reviews online of hotels and restaurants in your area can prevent you from choosing between the lesser of two evils. I recently took a trip out west and found this great site that listed reviews for hotels in Las Vegas, Through this I managed to find a gluten free restaurant within my hotel with the help of other travelers. Fortunately, healthy restaurants are easier to find than ever before, and choosing vegetarian varieties of local meals can help tremendously.

Exercise While Traveling

Those who use exercise as a form of controlling weight and staying healthy may struggle while on vacation. By walking to destinations instead of taking taxis or other forms of transportation, it is possible to burn calories while enjoying local scenery. In addition, most vacation destinations offer great places to walk or run. Scheduling a morning run at the beach every morning, for example, can allow travelers to maintain their exercise schedule while away. Many vacation hotspots also offer guided tours and other activities that can allow travelers to get out and exercise a bit while enjoying their time away from home.

The notion that vacations inherently lead to weight gain is a myth, and there is no reason to believe that you will necessarily gain weight if you travel. With a bit of preparation and some perseverance, it is possible to enjoy your vacation while maintaining your healthy habits.

About The Author

Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.”

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Bones are composed of 65% calcium phosphate salts for hardness and 35% collagen for flexibility. If the collagen is removed, the remaining calcium salts will shatter when a fall occurs. Studies have shown that consuming excessive calcium may increase the risk of fractures as we age.

Bone Health

How to Strengthen Our Bones

• Vegetables, especially leafy greens 5 to 7 servings daily
• Seeds for minerals and natural fats. Best choices are sunflower and pumpkin
• Whole grains for fiber and complex carbohydrates in moderate amounts
• Prepare stock with vegetables, kombu seaweed or fish, chicken add tablespoon of vinegar to help release minerals
• Beans and naturally raised animal foods for a protein source
• Extra virgin olive oil, flaxseed and unrefined sesame for essential fatty acids
• Exercise 30 minutes every other day

Avoid these Foods for Optimum Bone Preservation

• Refined sugars and honey
• White flour, pasta, white bread, muffins, baked flour desserts
• All of these foods cause an acid condition stripping the minerals from your bones.

List of resources, all worth checking out.

11 Foods for Healthy Bones from Health.com

Foods for Healthy Bones: Olive Oil and 8 Other Picks from HuffingtonPost.com

10 Healthy Calcium-Packed Recipes from Health.com

Got Comments/Questions?

Share your story or ask questions below! If you enjoyed this post, please share it with others on your favorite social sites. Thanks!

Cheers to a Healthy Day!

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3 Keys

Let’s look closer

1. Blood pressure
2. Cholesterol levels
3. Waist size

Heart-Health

Blood pressure is considered normal when it’s below 120/80. Your systolic number (120) measures the pressure of blood against artery walls when the heart pumps blood out during a heartbeat. The diastolic number (80) measures the same pressure between heartbeats when the heart fills with blood.

Fact

1 in 3 adults in the U.S., about 74 million people has high blood pressure or pre-hypertension. Between 1996 and 2006, the number of deaths from high blood pressure rose by more than 48%.

Cholesterol is a type of fat that is actually a nutrient. There are 3 individual numbers that are more important than the actual “lipid profile”; HDL (good cholesterol), LDL (bad cholesterol) and triglycerides.

Waist size over 35 inches in women and over 40 inches in men will greatly increase the risk of heart disease and other chronic diseases.  Measure around your natural waistline (below the ribcage and above your hipbone) hold in your stomach slightly and maintain posture.

Numbers You Should Know and Optimum Levels

Blood pressure – 115/75

Waist size – < half your height

HDL level (good cholesterol) – > 45

LDL level (bad cholesterol) – < 100

Triglycerides – < 150

TSH (thyroid-stimulating hormone) – 2.5 mIU/L

Fasting blood sugar – < 95

Vitamin D blood level – > 50 ng/1

Prevention Tests You Need

Cholesterol:  at age 20 and then every 5 years get a lipid profile

Colonoscopy:  at age 50 and then once every 10 years (if no family history of colon cancer)

Stress test:  after age 50

PSA test:  every year, men only – should be < 4 ng/ml

Bone density:  start around menopause and then every 5 years, women only

Cervical:  every 3 years, women only

Mammogram:  every year after age 50, women only

Knowing your health numbers is a step towards preventing heart disease and other chronic diseases like diabetes.  Monitor these numbers regularly to maintain a healthy heart!

List of resources, all worth checking out.

Key Numbers for Heart Health. 3 numbers that can change your life from WebMD.com

Dr. Oz’s Know Your 5: Lifesaving Numbers You Need to Know from DrOz.com 

Got Comments/Questions?

Share your story or ask questions below! If you enjoyed this post, please share it with others on your favorite social sites. Thanks!

Cheers to a Healthy Day!

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The Mediterranean diet is modeled after the lifestyle of poor rural villagers from the island of Crete during the 1950-60s.

This diet has been known to prevent chronic diseases like heart disease, cancer, diabetes and Alzheimer’s that’s running rampant in America these days.

Fresh produce – are packed full of nutrients; vitamin C, fiber, calcium, potassium and folate. Include vegetables and fruits as a main component of your daily diet.

Fish – eat once or twice a week for the greatest health benefit. Most seafood is lower in calories than other meats and contains high levels of omega-3 fatty acids for heart health.

Whole Grains – contain a lot of nutrients; fiber, iron, protein, vitamin B and several essential minerals like; magnesium, selenium, copper, zinc and manganese to help lower your blood pressure and reduce belly fat.

Olive Oil – is full of healthy monounsaturated fats for your heart and contains other disease-fighting antioxidants. Select a high-quality, cold-pressed extra virgin olive oil for the most health benefits.

Nuts – include legumes and seeds in this category.  Nutrients include; fiber, vitamin E, omega-3 fatty acids, B-complex, protein, antioxidants, minerals. Nuts are heart healthy, anti-inflammatory, protect against cancer and keep you full.

In summary, the Mediterranean lifestyle consists of daily calorie consumption being in balance with daily exercise. Consume fresh whole foods, seafood, healthy fats and stay active to reduce the risk of being overweight or obese. Enjoy life, family and community – work hard and play hard too!

Share your story or ask questions below! If you enjoyed this post, please share it with others on your favorite social sites. Thanks!

Cheers to a Healthy Day!

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Since I’ve never tried an artificial sweetener I was curious to research and write this post to see if there was a natural choice. I’ve worked hard to minimize my sugar consumption since my college days because of my hypoglycemia diagnosis also called low blood sugar so I rarely get cravings for sugar.  My blood sugar count stays balanced too because of my whole foods diet.

Most Common Artificial Sweeteners

Here’s the list of 6 sugar substitutes that are FDA approved for use:

1. Acesulfame Potassium – known as Ace-K, Sweet One®, and Sunett® was approved in 1988 by the FDA for use in specific food and beverage categories and then later approved in 2002 for general purpose sweetener (except in meat and poultry).
2. Aspartame – distributed as NutraSweet® and Equal® was approved in 1981 by the FDA.  Unlike other sweeteners which are 0 calories this one contains 4 calories per gram.
3. Neotame – was approved in 2002 by the FDA as a general purpose sweetener except for the use in meat and poultry.  This newer sweetener is rapidly metabolized and excreted.
4. Saccharin – known as Sweet’N Low® is the oldest of sugar substitutes dating back 100 years.
5. Stevia – known as Truvia® was approved in 2008 by the FDA. This sweetener derived from a small green natural plant native to Paraguay bears leaves with a delicious and refreshing taste and contains protein, fiber, vitamin A, vitamin C and several minerals.
6. Sucralose – known as Splenda® was approved in 1998 by the FDA as a tabletop sweetener and then later in 1999 as a general purpose sweetener.

Cancer and Artificial Sweeteners

Regarding the question of whether one or more of the available “sugar substitutes” causes increased cancer risk, The National Cancer Institute made this summary statement:

“There is no clear evidence that the artificial sweeteners on the market in the United States are related to cancer risk in humans.”

You can read more details about studies on each of the marketed sugar substitutes at the National Cancer Institute’s website listed in the “Additional Reading & Resources” section.

Artificial sweeteners are regulated by the U. S. Food and Drug Administration (FDA), an agency of the Department of Health and Human Services. The Food Additives Amendment to the Food, Drug, and Cosmetic Act passed by Congress in 1958 requires the FDA to approve food additives before they can be available for sale in the United States.

Artificial Sweeteners:  Questions for You

• Do you use artificial sweeteners?
• Which one do you use and why?
• Would a cancer risk cause you to quit using artificial sweeteners?
• Is it time to use a natural artificial sweetener like Stevia?

List of resources, all worth checking out.

Artificial Sweeteners and Other Sugar Substitutes from MayoClinic.com

Artificial Sweeteners and Cancer from Cancer.gov

Artificial Sweeteners: Reduce, Replace and Renew from DrOz.com

Comparison Chart Stevia and Other Sweeteners from Stevia.com

Got Comments/Questions?

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Cheers to a Healthy Day!

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Answer

Prebiotics are carbohydrates that can’t be digested by the body. They are actually food for probiotics.

Probiotics are “good’ bacteria that helps keep your digestive system healthy. They control the growth of harmful bacteria.

Primary benefit of both prebiotics and probiotics are to help the body maintain a healthy digestive system by creating a population of healthy bacteria.  This healthy bacterium forms a protective shield in the digestive tract preventing harmful bacteria and viruses from infecting your body.

tempeh

Prebiotics

Prebiotics are nutrients which support the growth of probiotics. They release fatty acids and alter the pH of the colon enhancing absorption of minerals, including calcium, iron and magnesium.

Health Benefits: Prebiotics may help treat diarrhea, bloating, constipation, reduce inflammation and may support immune system function.

Best Food Sources: Vegetables such as; kale, asparagus, garlic, artichokes, leeks and onions are naturally rich with a compound called inulin a type of prebiotic. Other good sources of prebiotics are; barley, flax and oats grains, beans, peas and lentil legumes and strawberries, blackberries and raspberries.

Probiotics

Probiotics help restore balance in the body by maintaining the immune system, protection from harmful bacteria and aid in digestion of food and nutrients.

Health Benefits: Probiotics may reduce the risk of gastrointestinal problems including irritable bowel syndrome (IBS), Crohn’s and colitis and help the body fight off infection, viruses and reduce the risk of colon cancer.

Best Food Sources: Yogurt is the number one source for probiotics. Make sure the yogurt contains “active cultures”. Other good sources are fermented foods that produce probiotics; miso soup, soft cheese like Gouda, tempeh and kefir.

List of resources, all worth checking out.

Gut Microbes for Healthy Immune System by Dr Mercola on Mercola.com

Top Foods for Probiotics from WebMD.com

Dr. Oz’s Complete Body Restart Guide: Restart Your Intestines from DrOz.com

The Benefits of Yogurt from WebMD.com

Got Comments/Questions?

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Cheers to a Healthy Day!

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8 Habits of Healthy Families

Take Time to Talk

 Allow everyone to talk about a positive experience they encountered that day at the family dinner table. Encourage the younger children to share something new they learned.

Shop and Cook Together

Younger children are excited to grocery shop and help be a part of the meal planning process. Let them plan and cook a meal for the family every so often too!

Eat Meals Together

Eat Meals Together – Did you know that children will do better in school when they eat dinner as a family? Shoot for at least 3 or more times a week to enjoy a meal together.

Work as a Team

Involve everyone in the family to live a healthy lifestyle. Work together as a team to plan weekly grocery shopping list, healthy meal menus, schedule the 20 minute family workout exercise routines and board game night! 

Unplug Your Family

Both meal time and bedtime unplug from cell phones, tablets, laptops and DVR those must watch TV shows for later. Everyone needs some time to unwind from technology and interact with others socially.

Exercise at Home

Gather the family and have everyone spend 20 minutes a day working out at home. Take a walk in the neighborhood, play basketball in the driveway, ride bikes, exercise to a video workout or WII fitness. 

Play Games

What a fun way to spend the evening with the family playing board games or cards. Choose a few of the popular games; Monopoly, Life, Clue, Checkers, Chess, Scrabble, Risk, Mancala, Connect Four and Battleship.

Bedtime Routine

Establish a bedtime routine starting with newborns through 18 years old. Bath time, a light snack and short bedtime story will help the younger ones relax to sleep. An hour before bedtime have the older kids unplug and choose to read a book or chat about their day instead. 

Got Comments/Questions?

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Cheers to a Healthy Day!

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Prevention is always the best place to start in taking care of the body. For the prostate it’s recommended to have a baseline PSA (Prostate Specific Antigen) test done at age 50 or age 45 if family history risk. Typically as men age the prostate gradually grows larger. While some growth is considered normal, excessive enlargement squeezes the urethra resulting in difficult urination especially at night. Also note that a PSA test result increase over time is more indicative of a problem than just a single test result.

6 Tips for Healthy Prostate

1. Wine – drink at least one glass of red wine per week to lower the risk of prostate cancer by 6%. Doctors speculate the flavonoids and resveratrol antioxidant properties counterbalance androgens, the male hormones that stimulate the prostate.
2. Healthy Foods – two vegetables known for their cancer-fighting properties are broccoli and tomatoes have shown to be effective against prostate cancer when consumed together as part of a daily diet. The healthy fat in avocados has also been shown to decrease BPH benefitting in fewer nighttime awakenings to urinate.
3. Limit Dairy – studies have shown men who drink milk have double the risk for developing prostate cancer. Milk in particular has low levels of insulin-like growth factors which can stimulate certain cancers.
4. Don’t Smoke – quit smoking is one of the best things you can do for your overall health. Men with prostate cancer who smoke were more likely to die from the disease than men with this disease who didn’t smoke.
5. Exercise – regularly exercise 3 times or more a week plus maintain a healthy weight as you age will lower your risk of developing prostate problems.
6. Prevention – recommend having a PSA baseline test done at age 50 to help identify prostate problems. Accuracy of test results can be affected by; urinary infection, bike riding, sex, and medication including over the counter products.

Statistics about Prostate Cancer from Cancer.org

• About 238,590 new cases of prostate cancer will be diagnosed
• About 1 in 6 men will be diagnosed with prostate cancer during his lifetime
• Prostate cancer is the second leading cause of death in American men behind lung cancer
• Nearly 2/3’s are diagnosed with prostate cancer in men aged 65 or older
• More than 2.5 million men in America diagnosed with prostate cancer at some point are still alive today

List of resources, all worth checking out.

8 Ways to Lower Your Prostate Cancer Risk from EverydayHealth.com

Tips for a Healthy Prostate from MensFitness.com

Prostate Cancer Prevention: Ways to Reduce Your Risk from MayoClinic.com

What Are the Key Statistics About Prostate Cancer? From Cancer.org

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Cheers to a Healthy Day!

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Symptoms of Celiac

Celiac is an autoimmune disease that causes the lining of the small intestine to first become inflamed then causes further damage hampering the absorption of nutrients leading to weight loss, growth problem, delayed puberty, eczema and infertility just to name a few.

Do you often struggle with some of these symptoms?

• Stomach upset
• Abdominal pain
• Bloating
• Diarrhea
• Fatigue
• Irritability

I know what you are thinking…that the above list of symptoms could also be IBS irritable bowel syndrome, lactose intolerance and acid reflux. Therefore, diagnosis can be a challenge plus symptoms can vary by age groups.

As our body grows here’s a list of additional symptoms based on age group:

• Infants and Children – decreased appetite, chronic constipation and digestive problems
• Teenagers – delayed puberty, growth problems and eczema
• Adults – bone loss, iron deficiency and infertility

I found this statement from the Going Gluten-Free article on WebMD.com make some sense to me about why celiac disease is on the rise. It’s because Americans are obsessed with ultra-clean environments.

Celiac disease is on the rise, with rates doubling about every 20 years, Guandalini says. “There is a true increase in prevalence of celiac disease in all Western countries,” he says. Why? “The prevailing theory is the hygiene hypothesis,” Guandalini says. Because of our ultra-clean environments, children aren’t exposed adequately to antigens in the environment while their immune systems are developing. If the gut has not been taught to deal with antigens properly, the immune system responds toward gluten with intolerance. In contrast, celiac disease is rare in less sanitary, developing countries, Guandalini says.

Gluten Sensitivity

Sensitivity or also known as intolerance to gluten are those who have tested negative to celiac disease but are still reacting poorly to foods with gluten. This is the category that I fell into; gluten sensitivity.

Gluten sensitive people in addition to gastrointestinal symptoms often complain about fatigue and headaches. Because sensitivity is not that well understood there currently is no test to actually diagnosis this condition. So if you suspect side effects to gluten foods suggest giving gluten-free diet a try for 60 days.

My Gluten-Free Story

Last year I wrote a post about “Alternatives to Wheat Products’’ which includes my gluten-free story. I was experiencing two of the above symptoms; abdominal pain and diarrhea for several months plus my blood labs were elevated. My doctor sent me to a GI specialist for the celiac test and thankfully my test results were negative. However, I decided to reduce gluten from my diet anyway. My symptoms are all gone and blood labs are back down to normal as well. So I feel that gluten-free foods can help anyone who is looking to live a healthier life.

List of resources, all worth checking out.

Got Comments/Questions?

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Cheers to a Healthy Day!

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