Being in good health should be our highest priority because, without good health, how can you really enjoy anything else. It doesn’t matter how much money you may have, or how popular that you may be, without good health you will never fully enjoy any of it. Today my team and I, are going to touch base on a few ways that you can be in top condition, having the best health that you can possibly have.
Let us begin by putting a magnifying glass on exercising, most of us realize without some sort of exercise program within one’s life, the body will never be in top form. You don’t have to become a weightlifter, you don’t have to become a marathon runner. Or a tennis player, football player, or baseball player however, you have to embrace your body with some sort of exercising. Even if it’s just a certain amount of walking that you have obligated yourself to do each and every day.
Research, shows that you don’t have to exercise as long as you thought, in order to improve your health. An analysis of 250,000 older adults found that getting less than an hour of moderate physical exercise a week was associated with a 15% lower risk of death. And Runners, enjoyed a 30% lower risk of death from any cause and a whopping 45% reduced risk of death from heart attacks or Strokes, even if you ran for only an hour a week. Weight-bearing exercises(such as hiking, dancing and climbing stairs) are very helpful as well. Straighten bones as they require you to work against gravity.
Finding the balance is the key to it all, exercise, nutrients, meditation (Yoga), and mindfulness, healthy foods are among the ways we can guide our body and mind to better handle our day-to-day activities. In 2018 the US Department of Health and Human Service updated its physical activity guidelines for Americans. Recommendations for adults are currently to do at least a 150 minutes, or two and a half hours, of moderate aerobic exercise (swimming or walking) or 75 minutes of vigorous aerobic activity such as running each week, as well as incorporating strength training twice a week.
Yoga and other forms of physical activity are critical for maintaining our Mental Health, says Alice Figueroa who is a nutrition coach in New York City and is also the founder of the website Alice in Foodieland, which Focus on wellness and nutrition. Exercise can alleviate stress by boosting a person’s outlook through a meaningful activity and sense of accomplishment. In a 2018 study of 52 woman published in the international journal of Preventative Medicine, those who participated in 12 sessions of regular yoga practice showed sufficient reduction in stress, depression, and anxiety.
Meditation and Mindfulness
Connected to the broad idea of mindfulness, this popular practice can be an open door to peace within oneself. Mindfulness is a way of approaching life with a present-centered awareness of purpose, paying attention to what’s happening in the present moment instead of being lost in what’s happening in the past or what may happen in the future, as we all often are.
Meditation such as yoga, unites the mind and the body, in a method of relaxation, quelling the physical response that the body feels in moments of any stress. This can be as simple as becoming aware of your body’s reaction to your day-to-day responsibilities. Such as, tension in your shoulders or rapid breathing. Physiologically, blood pressure is lowered and the heart rate is slower. The meditation State enables you to go from the stress response into what we’ve always called the relaxation response. So actually achieving a state where your body is not always on alert.
When first embarking up on a regular meditation practice, always start small, with 5 or 10 minutes per day, rather than trying to tackle a large goal like 30 minutes or more. For those new to the practice, or self-conscious about meditating alone, group classes can provide a sense of predictability and support. It is just something about being in a community, that can be very healing and meditation is no difference.
Your diet it’s one of the most important elements in having good health. I know by now you’re probably tired of hearing about how great the Mediterranean diets are for your health however, while you could argue that plenty of people living in the Mediterranean don’t follow their own name sake meal plan. There is still lots of proof backing the life extending benefits of their eponymous diet.
Heart disease, is the number 1 killer in the US and increasingly, around the world. A 2013 study published in the New England Journal of Medicine, researchers split more than 7,000 people-all at elevated risk for heart disease into three separate groups. Two of the group’s ate Variations of a Mediterranean diet, while the third 3rd group ate a low-fat diet. Now my friends, listen to this, after five years, those that were on the Mediterranean diets were 30% less likely to have had a major cardiac event.
Another study, this from researchers primarily based at Brigham and Woman’s Hospital and Harvard Medical School, examines the effects of a Mediterranean diet on telomeres. Telomeres are the branches of genetic material that sit at the tip of your chromosomes and protect them from degeneration, let us think of them as being like microscopes bumpers, long telomeres are a sign of vibrancy, while the short or stunted telomeres are a maker of old age and a risk factor for many diseases. Among thousands of middle-aged and older adults, those who adhered closely to a Mediterranean diet had the healthiest telomeres, the study concluded.
Immaculate De Vivo, that study’s, senior author and an epidemiologist at Harvard, says that the Mediterranean diet’s ability to combat oxidative damage may explain its link to both longer telomeres and longer LIFE. The key ingredients in the Mediterranean diet have well-known antioxidants and anti-inflammatory effects. By incorporating the Mediterranean diet, it can indeed, be a major stepping stone in your good health, and these diets are extremely tasty. And please let us all fully understand that lots of fruit vegetables and nuts are essential for us to be in good health
It is one very important point that I must bring up, and that is a truly healthy diet is both more complicated and less tiresome then swallowing a pill or limiting yourself to the same superfoods, day in and day out. Many Whole foods pack a nutritious cocktail of polyphenols, fiber, amino acids and other healthy nutrients that must be ingested concert and cannot be broken down into pills or supplements.
So what’s the very best diet, for a long life you may ask? Well my friends, the answer is, stick mostly to the range of foods championed by the Mediterranean diet, ideally prepared yourself from scratch, and yes, you can get away with a dessert here or a steak there. At least, that’s your best bet today. A burgeoning area of study could very well, soon change the way we all eat to dodge diseases and live a long quality life. And it all revolves around the teeming bacteria that lives in our gut.
Let us truly understand, you are never too old to do anything to help, to maintain Wellness of your body. So with that said, I’m going to give you some things to watch out for. That may change as you age, and what to do about it. So that you can maintain good health, from the top of your head to the bottom of your feet, because, if you know what’s coming, you can plan to give certain parts extra care early.
Our eyes begin like a multifocal camera, says Rachel Bishop
of the natural Institute of Health National Eye Institute.
By the age 40 our range of sight declines, to prevent eye disease, don’t smoke tobacco
and wear sunglasses to keep out UV radiation. Sun exposure
and smoking accelerate cataract formation.
Age induced hearing loss happens gradually however,
1 in 3 people, between ages 65 and 74 has it.
There is not much you can do to slow it down, but listening to or
playing lots of loud music or working in noisy industries
like Construction will hasten it, says Boston Medical
You don’t lose your mind all at once, but by 70 you’ll
start to see age-related brain changes speeding up,
says George Reebok, who is a cognitive-agent researcher
at the Johns Hopkins Bloomberg School of Public Health.
Stick with activities that engage and stimulate you, he says.
Bone mass tends to go downhill at a rate of up to 1% per year.
After 35, and faster after menopause. Weight bearing exercise
can make a very big difference in bone density. A 2015 study
found that simply jumping 20 times a day significantly improved
hip bone mineral density.
All of us, lose muscle and gain fat as we age, says Luigi Ferrucci,
who is the scientific director of the National Institute on Aging.
That sad trade-off picks up at the age of 40. You need to absolutely
Insert exercise activity in your routine if you truly want to avoid
muscle decline, says ferrucci.
Your heart muscle cells shrink in number expand in size,
which makes your heart wall thicker. Your arteries tend to get stiffer as well.
Starting at age 20 to 30, Peak aerobic capacity drops by about
10% per decade, and heart disease typically kicks in around the age of 65.
You won’t necessarily really feel it, my friends but, decline in kidney function starts around 50.
The best thing to do is DRINK PLENTY OF WATER. Since thirst decreases with age,
You may actually have to remind yourself. One study found that people
who drink more fluids were less prone to kidney decline.
Drink lots of water people, and I am not talking about coffee, tea, or energy drinks.
Long Function begins dropping 1% a year when you reach the age 30
And declines most in people who are sedentary then in those who are active,
says Thomas Perls. Who is a geriatrician and principal investigator of the
New England Centenarian study at the Boston Medical Center.
The antidote, EXERCISE, EXERCISE, do you hear me people EXERCISE.
Their hairs on your head aren’t the only strands to go.
Villi in your intestines-tiny hair-like projections that absorbs
the nutrients in food tend to flatten out around age 60,
says the Cleveland Clinic’s Factora. The loss means
that you are absorbed fewer nutrients.
From around 18 years old, resilient collagen and stretchy
elastin declines at about 1% per year. You can slow this
process by not smoking, eating healthy food, and wearing
titanium or zinc sunscreen everyday-even if you are indoors.
A study in 2012 found that some compact fluorescent bulbs
emit skin damage UV light.
Your body, is your responsibility to take care of, to treat it with respect because it’s the only body you’re going to have. You must do all that you can to take care of that one body, if you want it to last and serve you well. Today my team and I have giving you information that can help you live a long healthy quality life. What you do with this information is entirely on you because, your body is your body.
May good health and prosperity be always with you
Humbly yours Paul Earl.