Sleeping is one of the most important parts of the day. Without a good night rest, it can affect your overall health and drastically decrease energy. You may find that your sleeping ability may change over the years as you get older. Just a few small changes in your life can help your sleeping patterns improve and avoid future sleep issues.
What Can Cause Sleeping Issues As You Age?
Simply finding what the issue is can help you avoid future problems. You may be dealing with sleep apnea, ailments like arthritis, and maybe even restless legs syndrome. There are specific medications as well that may affect your sleep hormones and decrease your amount of sleep. Once you reach retirement, you may have more free time and may be a bit less active than usual. Simply exercising, hitting the gym, spending time with family and friends, and just being active can help you get better sleep.
Bad Sleeping Habits Can Affect Your Overall Health
Your sleeping schedule can affect your overall health either positively or negatively. Studies show that a lack of sleep causes aging skin. Staying youthful is all about getting a good amount of sleep daily. For years, numerous studies have proven that a lack of sleep greatly impacts both cognitive performance and your overall memory. As you get older, you may experience a lack of energy without consistently getting seven to nine hours of sleep. It’s very true that you must have good sleep for good health.
5 Tips On Sleeping Better As You Get Older
As you get older, you may experience several problems and potentially more stress in your day. Whether it’s meditating, taking a warm bath, or spending quality time with the ones you love, doing things that help you avoid stress can help ease your mind before bed.
It’s great to consider having a consistent schedule. Sleep at the same time every night, and eventually you’ll be able to sleep faster and have a regular pattern to follow.
Less Drinks Before Bed
Waking up in the middle of the night to go to the bathroom is bothersome. Make sure to avoid alcoholic drinks to bring yourself to sleep, because the effects of the alcohol will wear off eventually and may cause you to wake up throughout the night.
Keep The Bedroom A Sleeping Zone Only
Avoid using your smartphone, laptop, or any device with bright light in your bedroom. You want to spend a good 20 minutes before heading to bed away from the digital world and just clearing your mind. If you are still awake after 20 minutes of laying down, just get out of bed and wait until you’re sleepy before you get back in. Make the room a place for sleeping only.
Doing Yoga, take a meditation, or any type of light stretching about an hour before bed can help induce relaxation and get you ready for the night. Calming the mind before bed can get the body relaxed.
A few small changes to your daily living can greatly improve your sleeping patterns and help you have better rests at night. Within a few days of using these tricks, you’ll be sleeping better in no time.
Nearly 50 million Americans suffer from knee pain. Painful knees can affect people of all ages, and the causes are many including knee joint injuries, inactivity and osteoarthritis, as well as the wear and tear of aging. But there are several things anyone can do to keep knees pain free and avoid knee replacement surgery.
The knees are key to mobility. From the time we learn to walk and run, they’re under stress. The knee joint is a complex arrangement of ligaments, muscles and bone, and as we move and age, those structures are vulnerable to stresses, injuries and even poor diet. Here are five ways to ease knee pain – and keep your knees pain free.
Take a Walk
Humans were designed to walk on two legs. Especially if you’re sedentary, taking a walk can help keep knees strong and flexible. Keep your walks easy and pace yourself. If walking isn’t a part of your routine, ease into it and save hi8gh intensity fitness walking for later. Consider a hiking pole or fitness poles for stability. Walking can also be a good warm-up for knee exercises.
The gentle sustained stretches of yoga can ease knee pain and restore flexibility. If you’re new to yoga or very stiff, yoga props such as straps and blocks can help you get into the flow. Yoga has been used by injured athletes to speed recovery and by pool with joint and autoimmune disorders to maintain flexibility.
Do Sitting Exercises
Many of us spend too much time sitting, and that leads to knee stiffness as well as weakness in the core, glutes and back muscles – all of which play a role in stability and easing stress on the knees. Sitting exercises such as raising the legs and hips can increase knee joint flexibility and reduce pain.
Cycle or Spin
Cycling, whether on a stationary bike or taking a ride around the neighborhood, is a low impact way to keep the knees pain free and flexible. It places less stress on vulnerable joints than high impact activates like ruining, and also strengthens hips, back and the abdominal core to improve overall stability.
Change Your Diet
Knee health is a part of overall health, and adding vitamins and nutrients to your diet can also help reduce knee pain. Anti-inflammatory foods like salmon, eggs and olive oil can help painful knees, and so can adding more Vitamin E and C in the form of food or supplements. Calcium and Vitamin D also contribute to healthy, pain free knees, so consider adding generous amounts of low fat dairy products such as yogurt and cheese.
Knee pain doesn’t have to be a part of life. Diet, exercise and regular activity can help anyone keep knees healthy and pain free – and avoid knee surgery.
Dieting is not fun for anyone. From calorie counting to strenuous exercise and always feeling hungry, being on a diet can be downright excruciating. Rather than jumping on the next fad diet and depriving yourself day after day, try incorporating a few small changes that can help you lose weight and eliminate that annoying belly fat without the hassle of a strict diet plan. By making these five small changes in your everyday life, you will begin to see immediate results on the scale and in your waistline.
Drinks Lots of Water
Not only is water good for your health and skin, but it is the number one secret to losing a few extra pounds. By making sure that water is a part of your everyday lifestyle, you will feel fuller and be less likely to stuff your mouth with snacks throughout the day. When you wake up, go ahead and drink a cup of water to start your day. This will immediately get you on the right path. Then, make sure that you drink a glass of water (at least 8 ounces) before and after each meal. This will help with the digestion of the food and make you feel fuller for longer.
Cut Out Empty Calories
Think through your everyday eating habits. Do you ever add hot sauce, ketchup, or other condiments to your food? Do you drink juices or soda? What about an after work drink at happy hour? These are all examples of empty calories. They do not fill you up, yet they definitely make a difference on the scale. By eliminating these foods and drinks from your diet, you will instantly lose weight, without feeling hungry.
Get Eight Hours of Sleep
While this may not seem like the most obvious way to lose weight, studies show that when you do not get enough sleep, you are more likely to binge eat and snack throughout the day. By getting your full eight hours of sleep, you are less stressed and more inclined to think through what you put in your mouth. So, while exercise can definitely help you blast your belly, make a conscious effort to get your eight hours of rest instead of waking up at dawn to hit the gym.
Incorporate Coffee Into Your Diet
Coffee beans are actually an outstanding way to boost your metabolism and easily shed a few pounds. Try kicking off each morning with a cup of joe to get your metabolism off to a good start. You can also garner the benefits of coffee beans by taking green coffee bean extract supplements. Green coffee beans are the raw, unroasted beans that eventually become coffee. The Chlorogenic Acid inside the coffee extract is able to block fat and aid in the absorption of carbohydrates while regulating blood sugar. Try adding this supplement into your everyday routine to see increased results within days.
The elderly citizens happen to be at a very delicate period of life from a health perspective. This is because the body organs work at a considerably slower level as compared with the younger individuals. Simple every day activities can be very important in helping you keep fit even in your old age. This is especially important if you have been diagnosed with health conditions that can be handled with basic exercise activities. Some of the daily activities that you could commit yourself include:
According to the American Medical Association, gardening has been listed as one of the most essential activities for the elderly individuals. Gardening not only helps you keep busy but gardening also helps elderly keeps fit. This is achieved through the movements that are undertaken throughout the process. The process in this case should be conducted on simple environments and most preferably around the home.
General house cleaning
It is advisable to have a day of the week dedicated purely for regular house cleaning. This is important for your health in two important ways. On the one hand, regular house cleaning clears the house of dust particles and other disease causing agents such as the presence of molds. On the second hand, the movement that is involved in the process of cleaning is integral in helping you keep fit.
It is worth noting that the cleaning should be done after consultation with your personal doctor and preferably in the presence of another individual. Further to this, ensure that you do not strain yourself as this can lead to massive complications. This can be done alongside the garden maintenance as it will greatly reduce the chances of dust particles getting in to the house.
You do not really require any handyman service. When the supplies run out in the house, you should make a habit of going shopping for the groceries and other necessities from the local store. The walking that you will participate in ensures that you keep fit and maintain a healthy lifestyle. Further to this, you are required to do the shopping when walking as opposed to driving to the store. This will help you burn excessive calories in the body that might lead to health issues if left unchecked.
This exercise will be complemented by taking foods that are healthy in nature and those that stimulate the body metabolism process.
Walking around the house
While this might seem as an innocent activity, it has been proven to be very important in helping you keep a healthy lifestyle. You should take regular walks around the house. The services that could be done by a house cleaner can also be done during this walks. This is very important especially in ensuring that you have a healthy body metabolism for normal functioning of the most important body organs.
Regular talking in the house
According to research that was conducted recently, the mood of a person is extremely important in how their natural health plays out. Within the home, make the habit of keeping happy and having a positive thinking by engaging in normal talk. The discussion could be as varied as talking about the weather, the political arena or the fashion trends. However, in all the aspects, it is important that you do not strain yourself. Carry the exercises within your limits.
When you hear the word, ‘cholesterol’, you automatically think of it as a bad thing. However, cholesterol is actually a necessary fat that our bodies need for the proper function of cells. The problem lies in the fact that our bodies naturally produce all the cholesterol we naturally need. Since our bodies don’t need cholesterol from other sources, adding the steroid lipid can actually increase our chances of heart disease and other diseases.
It is difficult to follow a diet that is completely free of added cholesterol, but there are ways to help lower your cholesterol levels to healthy levels. Adding the following foods to at least one meal per day, and getting plenty of exercise can help you to keep your heart healthy, your cholesterol low, and help prolong your life.
Here are 5 foods that are not only delicious, but are heart healthy as well:
Good and fats don’t seem like they would be words that belong together, but there are good fats out there. Both Polyunsaturated and monounsaturated fats such as olive oil, canola oil and avocados can actually help lessen your bad cholesterol. Try replacing your vegetable oil and butter with small amounts of olive oil instead. Pesto and salad dressings can be made with olive oil and used sparingly in sauces or on vegetables.
Beans, Lentils and Other Legumes
By adding at least one serving per day of lentils, peas or beans, you can reduce your bad cholesterol and lower your risk of heart disease. Chickpeas are great roasted and sprinkled with a little chili powder. Or make a large pot of pinto beans or a chickpea and lentil curry. They will make both your heart and mouth happy.
Oat bran in particular is quite effective in lowering bad cholesterol. Adding bran to things like breads, cereals, and yes, even muffins, can help you to stay proactive about your heart health.
If you love garlic, you are in luck. Studies have shown that consuming ½ clove of garlic or less per day can help significantly lower cholesterol levels. And since tomatoes are also known for lowering LDL levels, you don’t have to feel guilty about piling that red sauce on your favorite whole wheat pasta or spaghetti squash.
Adding flax seed to your cereal, baked goods, and even casseroles is so effective at lowering your LDL levels that studies have shown that it can reduce cholesterol almost 15%.
As you can see, there are plenty of delicious ways to add heart healthy fats to your diet. Just be sure to avoid the bad fats as much as possible and you’re heart will thank you!
After your breast surgery is completed, the incision will have gauze dressing and will be wrapped in a surgical bra or bandage to hold your breasts in place. During the first or second day, you might experience pain or discomfort. Your surgeon will prescribe medicine for pain and discomfort.
Showering : The doctor will advise you not to go for a bath for the first few days after surgery.
Surgical Bra : The drainage tube and bandages should be removed two days after the surgery but the doctor will advise you to wear the surgical bra for a month.
Exercising : During the first couple of weeks after breast reconstructions, you should limit exercises to bending, stretching and swimming up until your stamina returns. Avoid heavy pushing or lifting for one month.
Watch Your Drains : Instead of allowing swelling around the area where your surgery was done, your surgeon will install clear hoses for gradually draining your fluids. You should track the amount of fluid going out to help your doctor determine the right time to take of your drains- normally after 1-2 weeks.
Be on the Look Out for Lymphedema : One of the major occurrences during post surgery recovery is a condition known as lymphedema. This condition affects only 25% of patients that have undergone breast surgery. The major symptom for lymphedema is that your arm swells up in the area where your lymph nodes were removed.
How to Prepare for Recovery : You should be prepared to spend at least two weeks at home. During your recovery after surgery, you will be limited to light activities like watching television and reading. It is also advisable to read magazines and books. The following are other tips you should do:
- Stock your house with meals that are easy to fix such as frozen dinners. Buy canned drinks and bendable straws instead of using heavy bottles for beverages.
- Have frozen peas or soft ice packs for applying to sore areas.
- Put cups and plates and other items in low places that are easy to reach.
- Have slippers or slip on shoes to prevent you from bending down.
- Use button front tops to avoid pulling clothes over your head.
- Have a cotton sports bra that has no seams and which hooks in front.
- Have several pillows on hand.
How Long Does Full Recovery Take? : Breasts do not get their final shape as soon as the surgery is complete. It might take six months to recover from surgery. The scars you will get from surgery are permanent and can remain red and lumpy for months. The scars become less noticeable with time and usually fade and become thin white lines.
It could take a while for you to adjust to your new look but you should be patient. Breast and areola reduction surgery is a cosmetic procedure that has shown the highest rate of patient satisfaction compared to other procedures. A majority of the women who go through this surgery are satisfied with the results.
We all are aware of the health benefits of exercise, but very few of us know the exact benefits of regular physical exercise. Although we all know and aware of the health benefits of regular physical exercise only few of us are engaged in regular physical exercise. Only small percentage of population does regular physical exercise to keep them fit and healthy. Knowing the exact health benefits of regular physical exercise may help people to adapt the healthy living by doing regular physical exercise.
The health benefits of regular physical exercise are enormous and include improvement of mental health (psychological health) too along with physical health. Regular physical exercise improves mood, reduce depression and anxiety and also help to cope with stress better.
Some of the important health benefits of regular physical exercise are:
- Regular physical exercise increase chance of living longer and healthier life, in compare to people who do not do regular physical exercise.
- Regular physical exercise improves quality of life by reducing risk of several chronic diseases and also by preventing several diseases. Read more…