I had the opportunity to try a newer neurotoxin similar to Botox called Jeuveau. This is my personal experience using Jeuveau and my results, which I loved. I recently turned 60 and I am always looking for ways to stay and look more youthful, and that's how I discovered Jeuveau. It temporarily relaxes the facial muscles that cause wrinkles. I had the pleasure of working with Premiere Wave Medical @premierewave and Dr. Justin Johnson and his amazing team. If you're in the Salt Lake area you will want to check them out.
My Sculptra PRP Experience
Somehow I turned 60 in December. I never thought I would be this old…but here I am. I feel 30 years younger until I look in the mirror and see my wrinkle. Being a personal trainer and competitor I have worked most of my life staying in shape, watching what I’m eating, and teaching others how to do the same. All my hard work has paid off, and I feel and Iook so much younger than I am. However, I hate the wrinkle and sagging skin on my face so I have been looking for ways to keep my youthfulness.
Before & After
In this journey, I was looking for an aesthetic practice and I discovered Premiere Wave Medical in Salt Lake City. I made an appointment with Dr. Justin Johnson to talk to him about my concerns, and he recommended Sculptra and PRP (Platelet-Rich-Plasma). Sculptra is a non-allergenic synthetic injectable that works deep within the dermis to help replace lost collagen. It helps build facial volume and fullness and decreased fine lines. As we age, collagen is lost, and loose skin begins to occur. Dr. Johnson also added PRP (Platelet-Rich-Plasma) to the Sculptra for added benefits. PRP is the patient’s own platelets derived from your own blood. It contains growth factors that stimulate collagen and healing in the skin. It helps create a more youthful appearance.
I’ve had two sessions done with Dr. Johnson and I’m loving the results. My skin looks so much more youthful and fuller, filling out those fine lines and sagging skin. I’m so happy. Dr. Johnson recommends two to three sessions.
This video is about my experience and how it made my skin look more youthful, with fewer wrinkles and fine lines. It filled out my hollowness within my face and my skin looks so much smoother. You can contact Dr. Justin Johnson at Premiere Wave Therapy in Salt Lake City, Utah for more information. https://premierewave.com
Disclaimer: I am not advocating Sculptra and PRP is for everyone. This is my experience only and I am expressing my experience and outcome so others can learn and make their own decision when it comes to these sort of treatments.
Benefits of Yoga and Meditation for Seniors
Aging is closely associated with a host of physical and mental problems. As the body ages, certain parts refuse to operate as smoothly as they used to. For example, back pain is a common ailment estimated to impact more than 70 percent of the senior population in the United States. Another alarming statistic shows roughly 40 percent of those 65-years and older being inflicted with some form of memory impairment. Surprisingly, many seniors are finding relief and are enjoying some reversing effects to these common ailments through yoga and meditation. Body By Sandy invites you to explore some ways in which seniors and their caregivers can dive into these ancient practices for great results.
Take it little by little.
Both yoga and meditation are techniques with complicated and involved stages which can be achieved with a lot of practice and dedication. Seniors can reap the myriad benefits offered by these proven methods, including benefits to the brain that can reduce the risk of dementia (symptoms of dementia include confusion, frequent memory loss, and personality change) So, it’s advisable to start as simple as possible and only develop further once a stage has been mastered. This gradual approach motivates seniors to continue without discouragement and ensures there’s no resulting physical or mental stress due to rapid changes.
Find coverage for these programs.
An astonishing 25 million individuals aged 60 and older aren’t economically secure. Not only does this make it more difficult for seniors to prepare for and handle emergencies, but the financial instability also limits access old adults have to classes that could greatly benefit their health. Presently, basic Medicare does not cover yoga. Despite its proven benefits, yoga remains outside what’s considered necessary treatment. However, seniors with a strong desire to continue with their practice can look to Medicare Advantage plans. These plans can offer seniors access to thousands of fitness facilities around the country, many of which offer yoga classes.
Work with a routine designed for seniors.
Like any normal form of physical and mental exercise, both yoga and meditation can be tailored specifically to meet the needs and desires of the practitioner. In other words, a college student probably shouldn’t be doing the same yoga routines or have the same meditation techniques as those older than 65. Overall health, age, flexibility, ability to concentrate, and other important factors which contribute to these practices must be taken into account when designing programs. It’s also important for seniors to have a calm and relaxing spot to practice yoga if they’re doing so in their homes. Last but not least, seniors should consult a professional or a dedicated app to find a meditation and/or yoga routine designed for their skill level and age.
Practice in small chunks.
Due to the mental and physical intensity of these programs, it’s very easy for yoga and meditation practitioners to feel defeated after periods of extended practice. Between the body’s unwillingness to bend and twist in varying positions and the mind’s restless wandering, trying to tackle too many of these techniques at once is a recipe for disaster. Instead, it’s advisable for seniors and their caretakers to practice both yoga and meditation in small chunks. For example, pay attention to your breathing for 10 minutes each morning and work on a pose for a few minutes throughout the day. Even something seemingly as inconsequential as these small daily efforts can encourage longer dedication and practice.
If age is a judgment of wisdom, then yoga and meditation win by default with thousands of years of combined results. Seniors willing to put in a little physical effort and mental energy will be rewarded with a plethora of physical and mental benefits from these amazing practices.
Photo Credit: Pixabay.com
Head-To-Toe Health When Living with Diabetes
Diabetes is a common but often misunderstood, disease. There are two types of diabetes: type 1 -- where the pancreas cannot produce insulin -- is usually diagnosed in childhood. Type 2 develops later in life. With type 2 diabetes, the pancreas can produce insulin initially, but the body can’t respond to it effectively. Insulin is responsible for creating glucose in the bloodstream. Glucose is needed both for immediate energy use as well as the transfer of energy as storage in fat cells and muscles to be used later.
● According to 2014 statistics, 422 million people around the world have been diagnosed with a type of diabetes. That makes up 8.5 percent of the world’s population.
● Diabetes increases a person’s risk of experiencing heart disease, stroke, kidney disease, nerve damage and eye disease.
● Preventable type 2 diabetes is more common than type 1. The Centers for Disease Control and Prevention estimates 90 to 95 percent of diagnosed cases of diabetes are type 2.
● Diabetes can cause blindness, carpal tunnel syndrome, kidney failure, digestive problems, erectile dysfunction, and amputation of the lower limb.
● Diabetes is the seventh-leading cause of death in the United States.
Assemble Your Team
Image via Pexels
No matter who you are and what your health is like, you are your most important advocate when it comes to your health and well-being. However, it can be a big help to have a trustworthy team of physicians you can rely on to check up on your whole-body health. Beyond a primary doctor, those with diabetes should also have a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist.
Why a dentist, periodontist, and podiatrist? What a lot of people don’t know about diabetes is that oral and foot care are just as important as things such as hormone and blood sugar regulation. People with diabetes are more prone to gum disease, and one out of five cases of total tooth loss is linked to the disease. Those living with diabetes also must take certain precautions to protect their legs and feet such as wearing supportive footwear, performing low-impact exercises, and regularly seeing a podiatrist.
Adjust Your Diet
A healthy diet is crucial when it comes to living with diabetes. As the body is unable to regulate its blood sugar on its own, the patient must make sure what they consume won’t end up throwing them off homeostasis. A person with diabetes simply needs to eat the healthiest foods in moderate amounts and stick to regular mealtimes.
Some more things to consider regarding diet and diabetes:
● Limit the consumption of sugar and refined carbohydrates. Junk food including soda, candy, and packaged processed snacks should all be avoided.
● While artificial sweeteners won’t spike your blood sugar, they can still affect it and may even have a negative impact on your body’s insulin response.
● Eat a diet full of whole grains, fresh produce, lean proteins, and foods containing plenty of healthy fats such as flaxseed, avocados, and grass-fed beef.
● Look for healthier ways to prepare old favorites. For example, you can use an air fryer instead of a deep fryer. This device allows you to cook dishes with a fried-food taste without all the extra oil and calories.
● Cut alcohol out entirely. Alcohol wreaks havoc on your blood sugar, puts undue stress on your pancreas and increases your chances of developing health complications you are already at risk of developing due to diabetes. Alcohol also interacts with most diabetes medications.
● The best foods for diabetics are whole foods, mainly fruits and vegetables. Superfoods including steel-cut oats, broccoli, blueberries, fish, spinach, walnuts, quinoa and, yes, dark chocolate are highly encouraged.
● Lastly, spend some time researching mindful eating. This encourages you to pay more attention to what you’re eating, your cravings, and physical cues from your body that it’s time to push the plate away.
Keep in mind that it often takes dedication to make significant changes to your diet. As Zenbusiness.com points out, you can turn something into a habit by sticking with it every day for 30 days. So, if you feel like you’re struggling at the beginning, stick with it — this could become a healthy new habit in no time.
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Diabetes affects millions of people around the world. The two most powerful weapons in a diabetic’s arsenal are a competent health care team and a wholesome diet. Beyond a general physician, a person with diabetes needs a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist. Their diet should consist of mostly whole foods and regular mealtimes while avoiding processed carbohydrates and alcohol.
By Sheila Olson
My ProLon Fasting Mimicking Diet Experience
OPTIMAL WOMEN'S WORKOUT GUIDE
THE BEST TIME TO GET YOUR BEAUTY SLEEP
A century ago, “beauty sleep” originally referred to sleep that started before midnight. Often, people who stayed up until late hours looked haggard. And that’s still true today.
Sleep deprivation is a form of stress. Stressful conditions like illness, trauma, and emotional hardship cause your body to make more steroids. Steroids decrease the formation of collagen, which keeps your skin looking young and wrinkle-free. Increased steroids also weaken the skin barrier allowing toxins to penetrate or wounds to heal more slowly.* So, getting enough sleep, really does make you more beautiful.
Getting enough sleep is important, but getting sleep before midnight can also make a big difference. Matt Walker, Ph.D., head of the Sleep and Neuroimaging Lab at the University of California, Berkeley, said “When it comes to bedtime, there’s a window during which time your brain and body have the opportunity to get the best non-REM and REM sleep, is roughly between 8 pm and 12 am. “ Going to bed late will make it harder to fall asleep and may also contribute to waking up feeling less refreshed.
Deep within your brain, the pineal gland works like an internal clock. As the sun sets, the optic nerve in your eyes senses the darkness and sends a message to the pineal gland. The pineal gland secretes a hormone, melatonin, to prepare your body for sleep. Typically, within a couple of hours of sunset, you will begin to feel tired.
Most people who stay up past 10 o’clock are working on the internet or watching TV. These activities create an exposure to light which interrupts the production of melatonin. This interference causes difficulty in falling to sleep, a confused internal clock, or even a “second wind” of energy.
Going to bed by 10 o’clock will have an enormous impact on your quality of sleep. If you’re not currently going to bed that early, try to go to bed 15-30 minutes earlier each week until you meet your goal. Also, try waking up by 6:00 am so that your body will be tired by 10:00 pm.
You’ll not only wake up more relaxed and refreshed,
you’ll wake up more beautiful!
Ways to De-Stess Naturally
Stress! Why do we seem to have so much of it? And why is it so hard to eliminate? This is an issue I help so many of my clients with. Especially the women who work full time, have kids to take care of, are trying to serve the community, take care of the home and prepare all the meals. It’s just simply too much!
The truth is we cannot do it all!
Until we change our lifestyle and acknowledge how detrimental all this stress is on the body, it will continue to us break down, causing sickness and long term health risks.
Take a look at the effects stress has on your body and some way you can holistically treat that stress. Make a commitment to try a few of these strategies.
Holistic Happiness: Ways To De-Stress Naturally provided by The Flower Apothecary
Taking Care of You: Your Self Care Guide
Self-care is always on the top of my list since if we don't take care of ourselves everything around us seems to fall apart. I've had to learn this the hard way, so now it's my passion to bring knowledge to my clients and friends as to why it's so important.
Here's are some ideas you can incorporate into your life to help fill you up so you can give back without sacrificing your health.
Enjoy!
Self-Care guide created by Tyler's Beauty & Spa Academy a nail tech school
Why Exercise For Women Over 40 Is Important
Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.
The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.
Plus no need to leave you home, all these exercises below can be done at home.
The Best Exercises For Women Over 40
1. Low-Impact Cardio
If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.
No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.
2. Yoga
Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.
Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.
3. Strength Training
All you need a is a few dumbbells that you can use at home to get the benefits of strength training.
Focus on toning and building your strength by using lighter weight to target your most used muscles.
Arms, shoulders, legs, back.
4. Lunges
Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.
5. Squats
Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.
Squats target your core, your abs, your back, your legs and booty.
Squats are a great exercise to help with balance.
When it comes to exercise for women over 40, the goal is to get moving.
Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.
The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.
How To Get Motivated To Exercise
With summer around the corner, do you know how to get motivated to exercise and stay motivated?
Are you still on track with your New Year’s Resolutions to get healthy and fit?
But as spring rolls around and the newness wears off on your resolutions, you might start losing your motivation to hit the gym?
Hey, it happens to the best of us.
But now is the time to take back control and refresh those resolutions so that you can be successful in your fitness journey.
Here are my tips to stay motivated from New Year’s Day to New Year’s Eve – and every day in between!
How To Get Motivated To Exercise
Strength in Numbers
After a long, exhausting day at the office, you may start thinking about skipping the gym – but if you have a workout partner that’s counting on you, you’re more likely to stay committed.
Accountability is everything when you’re trying to stick to positive, healthy changes in your life. If you want to crush your goals, find a workout partner or trainer to hold you accountable, or consider joining a group fitness class.
As a bonus, social time is great for your mental health, and time flies when you’re having fun with your friends!
Spice Things Up
Variety is the spice of life, and this applies to your workouts as well. It’s hard to get excited about the same old boring routine – so break out of your rut! Incorporate different machines and movements, as well as real-life activities like hiking or tennis.
Not comfortable enough in the gym to step outside your comfort zone? Then a personal trainer is a great way to go. After all, the magic happens as soon as you step outside your comfort zone and try something new.
Be a Goal-Digger
It’s hard to crush your goals if you don’t set them in the first place. Write down both short- and long-term goals and look at them often. You may even want to write them on sticky notes that you post in different places around your house, so you’ll see constant little reminders to stay on track.
And don’t forget the best part of setting goals: Celebrating when you cross them off your list!
Make Fitness Fun
Exercise doesn’t have to feel like “exercise.” It’s ok to have fun while getting your sweat on. If exercising is enjoyable, you’ll look forward to your workouts and stay committed. Do you like rock-climbing? Then take your workout outside and into the fresh air for a tough but fun climbing session.
Maybe you love the calming energy that yoga gives you. In that case, make the mat your go-to exercise when you’re feeling burned out.
Remember Your Why
I saved the best (and probably the most important) for last. Remember why you started your fitness journey. Whatever got you moving will help keep you motivated.
So, whether you’re trying to lose weight, add muscle, or just get a better overall bill of health, your “why” is your secret weapon when you need a little extra boost of motivation. If you have that fire within, you will keep going. If not, find your reason.
Could it be for your health, to be a good example for your children and family, to be the hottest and most fun grandma out there or maybe you want to rock your bikini at the beach. All you need to do is find your “why”!
Now that you know how to get motivated to exercise, stop reading and start doing!
Choose one (or more!) of these tips and put it into action. Before you know it, you’ll find yourself at the end of the year looking back at all you’ve accomplished.
Primary Factors To Building Muscle For Women
Today I want to share the primary factors to building muscle for women.
No matter your goals or ideal body type, all women can benefit from building muscle. Lean muscle helps you function in daily life and decreases your chances of osteoporosis – not to mention the toned, fit look you get from adding a little muscle.
And building muscle through strength training can also have a huge positive impact on your psychological health as well.
There are lots of factors that affect a woman’s ability to build muscle. Some you can control, and some you can’t. If you want to achieve a more toned look, then it’s important to what to expect out of your body and what you can focus on changing.
Factors To Building Muscle For Women
Factors You Can’t Control
• Your Gender
Let’s get the obvious out of the way – does gender affect your ability to build muscle? The short answer is yes. Men and women have the same quality of muscle tissue, but men typically have more of that muscle tissue (thanks to testosterone).
• Your Age
When building muscle for women, your age will effect your results, which of course, we have no control over. If you were an athlete in high school and college, you have an advantage because muscle gain is most rapid in our early years.
Once you cross the threshold into your 20s, your ability to build muscle slows down.
• Your Genetics
This is a big one! Genetics play a huge role in your body type – from size to strength to appearance.
First, let’s look at muscle fibers. There are two basic types of muscle fibers: slow twitch and fast twitch.
Weightlifting and other explosive exercises focus on fast twitch fibers.
You may inherit a higher percentage of one type of muscle fiber over the other, and those with a higher percentage of fast twitch muscle fibers have an advantage when it comes to building muscle.
Another genetic factor is the length of your limbs and muscles. You may have noticed that many elite Olympic weightlifters are relatively short and stocky.
There’s a reason for this: People with shorter limbs tend to lift more weight because they have better leverage.
Similarly, the length of your muscles also impacts how effectively you develop size and strength. In this case, people with longer muscles have an advantage.
Factors You Can Control
• Your Training
When it comes to building muscle for women, the type of training you choose plays a HUGE role in your overall muscular development. This isn’t the time for long cardio sessions – instead, focus your energy into strength training.
Practice good lifting technique as well, so you target the right muscles in the right ways.
If you hit a plateau with your weight training (or just get plain bored), switch things up. This serves up a new challenge for your muscles to adapt to, leading to more strength and size.
Don’t forget about recovery. Rest days are essential for your body to recover and rebuild muscle, so pencil in at least 1-2 days of complete rest each week.
• Your Diet
While I could talk endlessly about the importance of diet in your body composition, in this article, I’m focusing primarily on protein – the building block of muscle.
Make sure to include a lean protein source in every meal and add extra protein in your meals immediately around training to repair and regrow your muscle fibers.
Becoming A Stronger Woman
Now that you understand the factors of building muscle for women, you can ignore the ones that are completely out of your control, and focus your attention and focus onw aht you CAN cotrol when trying to tone and build muscle.
But why should you focus on building muscle in the first place?
Weightlifting is hard work, but it’s worth it. As I mentioned at the start of this article, building muscle boasts a lot of health benefits – but it also has a big positive effect on your mental health.
Sculpting a toned, fit body improves your overall well-being, self-esteem, and self-worth.
If you love the way you look in that little black dress, then you’ll instantly get a boost of confidence that shines through in so many areas of your life.
If you’re ready to start your journey to a stronger you, keep in mind that this is YOUR journey. Don’t compare yourself to others.
Instead, focus on accepting your body as it is each and every day, while knowing that you’re working toward big changes.
You should also celebrate the small victories.
Did you notice a subtle change in your arm definition this morning? That’s amazing! Were you able to hit more reps during your workout?
High five! Notice and appreciate all the improvements you’re making along the way.
Now that you know the factors you can and can not control when it comes to building muscle for women, you need to get your diet to match your training to better help those muscles grow and show.
I’ll help you incorporate diet and weightlifting into your routine, so you can become a more confident, sexier version of you.
Become a stronger woman, both inside and out, as you get in shape and love the way you look!
Arm Toning Exercises - Your Guide to Sexier, Toned Arms
Today I want to share my arm toning exercises that will get your the sexy, strong arms we all love. (see video below)
When you see a picture of yourself, do your eyes go right to your arms?
Whether in pictures or in person, “bat wings” are hard to hide, especially if you want to rock a sleeveless top for a fun night out. We all want sexy, toned arms, and this guide will help you get your arms ready for their close up.
Start by sculpting sexier arms in the gym.
If you want killer arms that look great in sleeveless tops, then focus on strength training exercises that develop your muscles and give your arms definition and tone.
While cardio will help you torch serious calories, strength training helps you burn calories even while sitting on the couch and watching Netflix.
Strength training is an absolute MUST if you want to get toned.
The main arm toning exercises you’ll want to focus on are moves that target your biceps and triceps.
Bicep curls and tricep extensions are my go-to exercises, and there are lots of ways to perform these two exercises, depending on what machines or weights you have available.
Remember to move through a full range of motion – squeeze at the top and then go slow on your negatives. This gives you more bang for your buck in these exercises.
Watch My Favorite Arm Toning Exercises.
If you can’t make it to the gym, try bodyweight exercises right in the comfort of your home – or even on the go! Pushups and tricep dips (using a chair) are excellent bodyweight exercises that really make your arm muscles pop. And they don’t’ require any special equipment.
But don’t forget that muscles are born in the kitchen.
There’s just no way around it – your diet is a huge factor in changing your physique. Muscles give you that fabulous toned look, but it’s hard to achieve tone and definition if you have excess body fat. And if you store a lot of fat in your arms (like many women do), that extra fat hides the muscles you’re working so hard for in the gym.
This means you may need to lose some weight first if you want to achieve better results from your arm toning exercises.
Unfortunately, you can’t spot-reduce fat.
So, your goal should be general weight loss. A slimmer body overall can noticeably change the appearance (or disappearance!) of flabby arms.
For muscular definition, make sure you’re eating plenty of protein and focusing on whole foods to get in healthy calories rather than empty ones.
Simply put, if you combine the arm toning exercises I shared with a healthy diet, you’ll have sexier, toned arms in no time.
The countdown to summer is on – and your arms are going to be ready for some fun in the sun!
5 Benefits To Combining Yoga and Strength Training
Have you ever thought about combining yoga and strength training?
While you may be hitting the gym regularly to strengthen and tone your body, you should really think about adding yoga to your fitness plan.
It’s been around forever and for good reason. Yoga boasts a ton of very real, very powerful benefits for both your body and mind.
Let’s break down all the benefits of hitting the mat and incorporating yoga into your strength training.
BENEFITS TO YOGA AND STRENGTH TRAINING
Mobility
With regular yoga practice, you can increase your range of motion. How does this help you in strength training? Better mobility opens your hips, allowing you to sit deeper in your squats. If you’re working on overhead work, such as pull-ups, better shoulder flexibility will make your training much easier.
Plus, suppleness and mobility make you less prone to injury. If you have tight hips or shoulders, try a few basic poses, such as Down Dog, Warrior, or Pigeon.
Recovery
One good way to combining yoga and strength training, is to use yoga after a particularly tough training session to loosen tight, sore muscles. All that stretchy goodness speeds up your recovery and reduces soreness.
Making yoga a regular part of your routine will keep you fresh and ready to hit your next strength session, and you’re less likely to get injured than if you train with hard, tight muscles.
For optimal recovery, stick to gentle yoga poses that focus on stretching. Also, transition slowly between poses, while listening to your body about what feels good.
Strength
Strength training isn’t the only way to build and train those muscles – yoga incorporates some strength elements as well. Once you get into the more advanced yoga poses, you’ll be engaging a variety of muscles and challenging them in new ways.
Why does yoga and strength training go so well together?
Yoga strengthens your muscles through extended poses, it also strengthens your joints. And as a bonus, moving slowly and holding poses for an extended time builds endurance as well.
Relaxation
Namaste your way to less stress with yoga – it’s the perfect way to create balance in your life with its combination of control and relaxation. Hit the mat regularly to for a reset and release the tension and stress from everyday life.
And remember, with less stress, comes less cortisol (that pesky, fat-inducing hormone that can wreak havoc on our bodies).
To get the most relaxation our of your time on the mat, end each session with the indulgent Corpse Pose – lie on your back, relax, close your eyes, and breathe deeply.
Focus
Mental focus is undeniably important in many aspects of life – including when you hit the gym. Deep concentration and focus bring an awareness of your body and its mechanics as you power through your reps.
Likewise, balanced breathing goes a long way when you’re working on either conditioning or heavy lifting. It calms your mind and keeps you focused on the task at hand.
Yoga can help you conquer both breathing and focus, as these are foundational components of the practice.
Now, that your convinced of all the awesome benefits to combining yoga and strength training, it’s time to roll out your mat and start enjoying all that yoga goodness!
6 Ways Senior Women Can Start Taking Control Of Their Health
Guest post by Jason Lewis from strongwell.org
I want to share 6 ways senior women can easily find ways to stay healthy. The changes that we often associate with old age, such as reduced mobility, fragility, or cognitive ability, are often the result of lifestyle factors rather than the passage of time.
This means your quality of life is within your hands and that you can take back control of your well-being at any time.
6 Ways Senior Women Can Get Healthier
1. Get Moving (Any Way You Can)
Seniors should aim for 150 minutes of moderate-intensity endurance exercise every week. Of course, for women who have been sedentary for many years, the idea of a full-on cardio session can be intimidating.
This is why you should take it slow; start by taking a brisk walk every day and build up from there. Or, if your joints are giving you a hard time, try swimming instead. Any movement is a step in the right direction.
2. Strength Training
Senior women tend to believe that weight training is not for them, but they could not be more wrong. Strength training has many great advantages for senior women, including preventing the deterioration of muscle mass and protecting the bones.
As long as you do it safely, under the guidance of an expert, there is no risk of injury — in fact, it can actually prevent injuries by making you feel more strong and stable.
3. Eat Right
In many ways, the nutritional needs of women over 60 are not very different from the rest of the population. However, many women struggle in specific areas. Some have trouble keeping on weight, others losing it.
Some should focus on getting more calcium for their bones, while others need more potassium to lower blood pressure.
If you do need to lose weight, do not engage in any dramatic diets. You need to feed your body the foods it needs, especially if you are exercising regularly. These foods include calorie-rich things like healthy fats and wholegrain carbs.
That said, if you like the prescribed nature of a specific diet, try one of these healthy senior-friendly diets.
4. Use Technology to Stay Safe
Assistive technology has come a long way, and life-changing innovations continue to be released onto the market every day. Today’s tech for senior women is sleek and unobtrusive, allowing you to stay safe and prevent injury in a variety of ways.
If you have mobility problems, for instance, you should look into getting an easy-to-use medical alert system.
5. Take Energy-Boosting Supplements
If you are feeling too tired to exercise, you could consider buying supplements that naturally boost energy. The best way to find one that will work for you is to take your time thinking about how and when you want to take them — a smoothie in the morning, a pill in the evening, a quick shot before workouts?
Also, check with your doctor before taking any new supplements.
6. Set a Nighttime Ritual
Regular sleep is essential to good body function, but seniors tend to have more difficulty falling asleep.
One way to combat this is to create a consistent nighttime ritual that relaxes your mind and body. Soothing sounds, essential oils, hot baths, nightly reading — whatever works for you is good.
The main thing is to keep it regular and get seven to nine hours every night.
If this doesn’t work, you might have a more serious sleep disorder. Speak to your doctor about your symptoms, and they will be able to recommend a course of treatment.
What I can tell all senior woman is, just because you’re over 60, it doesn’t mean you can’t make significant changes to your lifestyle. It’s never too late to get fitter and healthier, and doing so is not as difficult as you might expect.
Just remember to stay safe, consult your doctor, and rely on the expertise of professionals where possible.
Believe us, you can do it.
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For easy-to-understand information about Medicare, including what’s covered and how to enroll, visit here: https://www.medicareadvantageplans.org/what-is-medicare/
6 Steps to being Healthy in an Unhealthy World
It’s hard enough sticking to a healthy lifestyle with the everyday temptations -- convenient fast food on every corner, girl’s night out featuring sugary margaritas, and supermarket shelves stocked with chips and sodas galore.
Top that with pressure from friends and loved ones and it just gets a whole lot tougher to stick with the healthy habits you’ve worked so hard to create.
You know what I mean. Friends out to lunch begging, “Oh come on, just one!” or fellow co-workers always trying to convince you to take part in the office goodies that are constantly a part of the office environment.
So, how do we combat temptations, stand up for our healthy choices, and encourage our friends and family to respect our healthy lifestyles? Simply put, how do we remain healthy in an unhealthy world?
1. Know Your Stuff
No one’s going to believe in you if you don’t believe in yourself. The conviction in your choices has to be strong enough to withstand judgement from outsiders. But it’s easier said than done.
The best thing you can do is educate yourself on why you’re doing what you’re doing. That way, instead of a defensive response to your bestie urging you to try some of her nachos, you can educate them instead as to why you’re skipping them.
It’s important that as women, we’re encouraging each other to be our best selves. Having an educational conversation with the people around you will be a win-win. But that means you have to know your stuff and be firm in your convictions.
Try explaining how much better you started feeling when you removed greasy food from your diet. Or how you’re working really hard to lose 15 pounds by Christmas and know the nachos won’t help. You’ll feel more confident when you’re educated and it’ll become easier to stand up for yourself in a way that feels good.
But hey -- if you’re that friend pressuring someone to eat food that you know they’re working really hard to avoid… well let’s just say, don’t be that friend.
2. Communicate Openly with Friends and Loved Ones
It’s easy to be overwhelmed when you feel like you’re the only one in your circle who’s even attempting to live a healthy life. Your kids have pizza every other day, your husband seems unable to live without dessert, and nearly every photo on social media includes a friend of yours holding a Mai tai. Great.
The first step is to ask your loved ones for support. Tell them you want to make healthier choices, so you feel better with more energy. Maybe you’re concerned about aging and staying healthy as you age, living a long life free of disease. The key is to communicate. Your family can’t read your mind!
Make it really obvious that you’re changing your old habits for new, healthier ones. Whether that’s posting your gym routine to Instagram or filling the pantry with almonds instead of Oreos, it should be really clear to the people around you that this is important.
3. Get Others Involved
You don’t have to do it alone! Include your family and friends in your healthy habits and urge them to get involved.
Decide on healthy recipes with your family and make an effort to cook together. Start a fun fitness challenge with your coworkers. Go to the gym with your friends instead of going out for drinks.
When you encourage others to join you on your health journey, they will benefit, and appreciate your support. We can all learn together. We as women need to education and support other women and our children why it’s important to lead healthy lives.
4. Find a Likeminded Community
Once you start living a healthy lifestyle, the community will naturally follow. You just have to get out there.
For instance, once a week, you can trade your solo gym workout for a group exercise class and meet some new people. Spend time at the local juice bar. Chat with the farmers at the fresh food market. Nurturing this new community will only strengthen your bond with eating better, healthier foods and taking care of your body.
There’s a whole online community of likeminded health-conscious people, too – which you probably already know since you’re here. Connect on social media with other individuals who want to learn about implementing a healthy lifestyle.
5. Lead by Example
Sometimes, you’re not going to have the support you need from friends or loved one. But that’s ok. In this case, you need to lead the pack.
For your kids’ bake sale, bring protein packed oat clusters instead of sugary treats. When you’re invited to dinner or a party politely ask what’s on the menu and ask if you can bring a veggie tray instead of fattening dips and desserts. And it never hurts to be proactive, if it’s a pizza party you might want to eat before you go and snack on the veggies (that you brought).
Leading by example will give you the self-assurance to stick with your healthy lifestyle no matter what anyone else has to say. There’s nothing better than inspiring others and to feel good about the choices you made after you leave the party.
6. Mindfulness - Slow It Down and Take a Breath
No one is perfect and you shouldn’t expect to be. Being healthy in an unhealthy world can take its toll since there are so many unhealthy choices constantly thrown our way.
Notice these moments of stress, stop, and take a 3 or 4 deep, cleansing breaths. You may even want to plan these “check-ins” into your schedule.
Practices checking in with yourself as you come to the end of your lunch break, on your way to pick up the kids from school, or before bed. Remind yourself to breathe and ask yourself how you’re doing. Acknowledge your efforts and be proud of yourself accomplishments.
It’ll be absolutely essential you have a plan to reset.
How do you manage being a healthy, strong woman in such an unhealthy world? How have you learned to cope with pressure from friends and family? Let me know your thoughts in the comments!
7 Tips for A Flatter Tummy
One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.
Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.
The good news—you can do something about it.
Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:
1. Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite, and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight.
2. Cut out sugar: For many of us, this is easier said than done. Sugar tastes good, and many compare it to a drug that you can become addicted to overtime. Quitting cold turkey usually doesn't work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart-healthy. And don't forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline.
3. Get active: It sounds obvious, but it's always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You'll burn calories whether you're running, walking, biking, rowing, or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don't forget to lift those weights!
4. Cut refined carbs and processed foods: Carbs often get a bad rap, and there is some good reason for that. The problem occurs when you don't eat the right carbs. A refined carb has basically been stripped of its nutritional value, including fiber, vitamins, and minerals. The lack of these critical nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.
The same goes for processed foods. Just seeing the word "processed" on a box should be enough for you to stay away from it as it's far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.
5. Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, but ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water, so it's easier to drink.
6. Drink plenty of water: Water is essential for all living things, and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system, and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.
7. Get more sleep: They don't call it beauty sleep for nothing. A good night's sleep, which should be at least seven hours a night, is vital for various reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase ghrelin levels—the hormone that regulates your appetite. That means you're more likely to eat more, which can lead to belly fat.
Some of these tips may be much easier than others, and that's okay. Rome wasn't built in a day, so no one expects you to change your habits over night. Pick the one you know is the most significant contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/
https://www.ncbi.nlm.nih.gov/pubmed/17637702
https://www.ncbi.nlm.nih.gov/pubmed/25477716
https://www.ncbi.nlm.nih.gov/pubmed/19661687
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
Mitochondria 101 - Why It’s Important to Your Health
Mitochondria are a number of organized structures within a living cell. The function of the mitochondria is to produce energy within the cell called ATP (adenosine triphosphate). This cellular respiration takes nutrients from the cell, breaks it down and creates energy for the cell. When it comes to health and disease prevention, your mitochondrial wellbeing and capacity basically can't be exaggerated enough. On the off chance that your mitochondria are not working great, nothing else will either. They affect metabolism and play a role in our well being and how our body produces energy.
Mitochondria 101
The powerhouse of your cells, creating around 90% of the vitality being produced in your body.
Mitochondria are the powerhouse of your cells, creating around 90 percent of the vitality being produced in your body. With much neglect to acknowledge is that completely everything that occurs in your body, every single muscle constriction, biochemical course, cell recovery, detoxification etcetera requires vitality. Nothing can happen in a vitality vacuum.
"A lot of things occur in the cell that individuals don't think about, like the exchange of particles crosswise over films, or the support of the state of the cytoskeleton (microscopic network of protein filaments and tubules in the cytoplasm of many living cells). For the micro tubules to keep up their shape, they require a contribution of vitality. Everything that occurs in the cell requires vitality, whenever you have a reduction in that vitality generation, things can begin to fall apart."
How Do We Eat to Optimize Our Mitochondria?
The most important food ingredient to give up is sugar and limit grains because they resort to sugar in the bloodstream. Mitochondria do better functioning off healthy fats, like sardines, walnuts, avocado, coconut oil, and MCT oil. You want to eat high fat and low crab, because the mitochondria use fatty acids or carbohydrates to create the ATP, but if you give them more fat and less carbohydrate, you'll have less free radicals formed. You also want to eat lots and lots of colorful vegetables, because the more phytonutrients you must nourish your body, the more you will certainly nourish your mitochondria as well. We additionally know some veggies, like sulfur-rich veggies (cauliflower, cabbage, etc.), benefit producing glutathione, an effective antioxidant that benefits the mitochondria.
Mitochondria likewise have other fundamentally essential capacities. For instance, they go about as the organizer for apoptosis (a form of programmed cell death), a critical procedure that guarantees the passing of failing cells that may transform into tumors. This is called Apoptosis.
Apoptosis is essentially cell suicide. Through the span of a cell's life, it's going to be harmed. At the point when that harm crosses a limit, signals are sent to the phone that let it know, 'you’re never again be useful, and you better confer suicide for the more prominent benefit of the living being.' What's intriguing is that the most current research has demonstrated that it's the mitochondria that start that phone suicide program.
It's the mitochondria that get each one of those signs and decide if that limit has been achieved. It's additionally fascinating that if your mitochondria are broken, it probably won't have the capacity to comprehend those signs appropriately and not give the flag for apoptosis or cell death when it should happen.
Another important facet is that every one of those distinctive things that occur in the apoptosis course likewise requires a contribution of vitality. In this way, even though it may have the capacity to peruse the signs legitimately and give the flag that it's a great time to commit suicide if there's insufficient energy produce, defective cells will survive and multiple. The dysfunctional mitochondria are the basis behind what we know as cancer.
5 tips to Strengthen Your Mitochondria:
Sun Exposure - Sunlight is one of the most powerful mitochondrial boosters for optimal wellness and wellness.
Cold Thermogenesis - Daily cool showers, polar plunges, or cryotherapy are fantastic means to cool exposure.
Periodic Intermittent Fasting - Studies have shown calorie limitation to enhanced mitochondrial function as well as increased longevity.
Move Extra - The average American sits for 13 hours a day. Include the advised 8 hours of rest and we're inactive for 21/24 hrs. each day - almost 88% of our time. Mitochondria like exercise, activity, as well as movement. Feed your mitochondria as much movement as possible.
Vitamins - These are the 5 natural supplements that boost mitochondrial function.
a. BioPQQ (polyquinoline quinone)
b. Magnesium Threonate
c. B-Vitamins - especially nicotinamide (a form of Vitamin B-3)
d. Nitric Oxide Boosters - L-Arginine and L-Citrulline
e. Alpha-lipoic-Acid
Resources:
https://articles.mercola.com/sites/articles/archive/2018/02/25/mitochondria-facts.aspx
https://www.naturalstacks.com/blogs/news/supplements-that-support-healthy-mitochondrial-function
https://www.naturalstacks.com/blogs/news/5-ways-to-improve-your-health-by-boosting-mitochondria
The 5 Things I Do Every Weekend to Stay Healthy All Week
Staying healthy all week takes some planning, and what I’ve learned is that if I don’t have a plan and schedule the whole week goes haywire. One of my favorite quotes that I find so true is “If you fail to plan, you plan to fail.” Benjamin Franklin. I want to be successful in my health journey and I’m sure you do too, so let’s make a plan. Here I talk about the 5 things I do every weekend to ensure my success for the week.
1. Routine
Routine is everything because the body strives on regularity and structure, especially if your main goal is weight loss. If you have a structured schedule on weekdays and then everything goes haywire on the weekend your body will pay for it. For instance, if you are eating healthy planned meals during the week and then you go crazy on fast food, sugar, and alcohol on the weekend you will wake up Monday morning feeling sick and 3-4 pounds heavier than the week before. Talk about making yourself feel bad. To avoid this, think of how you want to feel on Monday morning, and what steps you need to take to create that good feeling, and then do that!
If you want success with your weight loss and to wake up Monday morning with a flat tummy with no weight gain follow your same structure as you do during the week. Some examples are, eat at the same times on the weekend as you do during the week, stay hydrated and drink all your water, get 8 or more hours of sleep and if you missed any of your workouts during the week make sure to get it in on the weekend. I’ve been doing this for many years and one of the most important things I’ve learned is that “winners are made on the weekend”.
2. Meal Planning and Shopping for The Week
Every Saturday I plan my meals for the next week, make a grocery list and head to the store. I like to shop at Costco for the most part since I can buy in bulk and save money. It’s important to buy organic veggies, fruit, and meat since these are free from pesticides and added hormones our bodies should not be consuming. If you have a local farmers market get your fruit and veggies there. Strive to get fresh foods that are in season. If possible buy local eggs, meats, such as chicken, pork, and beef.
3. Advance Prep for The Week
When I return from the grocery store I clean, cut, and measure out the veggies, and make my salads for the entire week. I have individual containers for salads and meals. If I have time on Saturday I will cook all my meat and/or recipes and divide them up into their individual containers with the veggies and carbs. It works best if I shop on Saturday and cook everything on Sunday. If you are working an 8 to 5 job you will want to have your meals ready and with you all day. Having your food with you and eating on a regular schedule will avoid blood sugars from dropping so you don’t eat unhealthy fast foods that put on weight.
4. Pack Your Gym Bag the Night Before
Sunday evenings I make sure my gym bag has everything I need for my Monday workout. I keep certain things in my bag at all times such as toiletries. I always have my headphones in my bag and charged up every weekend. I have my workout gloves and straps in my gym bag at all times. I put out my workout pants, top, shoes and socks so I don’t have to think about it the next morning. It’s there ready for me to put on and head out the door. Or if you are heading to the gym after work you’ll have your gym bag packed and waiting in your car, no excuses, you’ve already planned for it.
5. Gym Schedule
I always have my workout times scheduled on my calendar. Every Sunday I look it over to make sure there is nothing that will get in the way of my workouts for the week. If it’s on your schedule you can arrange everything else around it. If someone wants you to comment to something else during that time simply tell them you don’t have that time available and inform them of another time you do have available. Don’t let others dictate your schedule.
Final word, these five simple things I do every weekend might seem basic but they are important for your success if you want to make progress. Most people fall off the wagon on the weekends and never hit their goals. Being and staying healthy is a lifestyle. Give it 100% for 21 days and I promise you will feel better than you have felt in years.
5 Tips for Better Sleep & Recovery
Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.
We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.
In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.
1. Adjust When You Exercise
Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.
When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.
2. Say Bye Bye to your Gizmo’s
As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.
The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.
If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably.
3. Build A Regular Rhythm
Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?
Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.
Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours.
4. Why is Deep Sleep So Important?
Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.
Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.
5. Stay consistent!
One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout.
