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How to stay young

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Graciela Gonzalez

This document discusses several tips for healthy aging. It states that 70% of aging is affected by lifestyle choices and recommends doing all you can to enjoy a long, high quality life. Simple things like drinking water, reducing stress through laughter, regular exercise, good nutrition, and balance training can help promote health and prevent falls as you age.

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How to stay young
Most of us think aging happens like this: We go on our way, moving happily through life, until one day we start to feel old, and the symptoms domino right before our cataract-clouded eyes. In fact, 70% of aging is affected by simple things you do -- or don't do." So make sure you're doing all that you can to enjoy not only a much longer life but a higher quality one as well.
The following foods are both heart-healthy and have strong anti-inflammatory effects. Fruits and Vegetables Garlic Olive Oil Fish Alcohol Foods with Magnesium Dark Chocolate
Of all the reasons H2O is oh- so-good for you, the work it does for your guts is one of the best. You've probably heard that you should drink eight 8-ounce glasses every day, but there's no magic to this number. And the right amount varies according to your activity level and size; just drink enough water so that your urine is clear.
So why do stress reduction techniques -- laughter in particular-- reduce the risk of heart disease? To answer that, it helps to know how mental stress can potentially damage your heart. "When you're under a lot of stress there are chemicals that are released that cause blood pressure and the heart rate to go up. Make things just for fun
One of the greatest things you can do for your health takes about half a second. If that's not incentive, what is? Taking 162 milligrams of aspirin a day with a half glass of warm water before and after may decrease the risk of colon cancer, esophageal cancer, prostate cancer, ovarian cancer, and breast cancer.
Map out your to-do list rather than actually listing it. That is, draw a picture of your task in the middle of a piece of paper, and then branch out from that centerpiece with smaller subsections and keywords related to that task. For example, if you want to lose 25 pounds, draw a picture of yourself on a scale in the middle. Instead of making a list of ways to do it, draw lines from the center to things like food, exercise, supports, and other broad categories that will help you.
The combo of fiber and water also makes you feel full, which helps your overall health, because it keeps you from eating other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes. Where to get it? Fiber is found in fruits, vegetables, whole grains, oats, beans, and some cereals. Your goal: 25 grams a day for women and 35 grams a day for men. And don't forget the water.
Cardiovascular activity lowers both the top (systolic) and the bottom (diastolic) numbers of your blood pressure. Cardio exercise may also help keep your blood vessels more elastic by forcing them to dilate. In addition to 30 minutes of daily walking, aim for a minimum of 1 hour a week of sweaty activity -- ideally in three 20-minute sessions -- during which you raise your heart rate to 80% its age-adjusted maximum (220 minus your age) for extended periods of time.
Aim for 10 deep breaths in the morning, 10 at night, and as many as you need in between to help relieve stress. Take a deep breath in -- slowly. When your lungs feel full, exhale slowly -- taking about 7 seconds to let all the air out.
The fact is that most people still don't get enough calcium for optimal bone density. So even if you've heard it before, aim for 1,500 milligrams (mg) a day from foods and/or supplements. Here's a tip: Get chewable calcium-citrate tablets, put them in the car, and take one every time you put the key in the ignition.
It's inevitable -- all of us will take an occasional spill. If you can't prevent the slip, then work to prevent the fall. Train your body to adapt to unstable circumstance. Try doing standing exercises on one leg at a time and that will help you develop better balance.
How to stay young

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How to stay young

  • 2. Most of us think aging happens like this: We go on our way, moving happily through life, until one day we start to feel old, and the symptoms domino right before our cataract-clouded eyes. In fact, 70% of aging is affected by simple things you do -- or don't do." So make sure you're doing all that you can to enjoy not only a much longer life but a higher quality one as well.
  • 3. The following foods are both heart-healthy and have strong anti-inflammatory effects. Fruits and Vegetables Garlic Olive Oil Fish Alcohol Foods with Magnesium Dark Chocolate
  • 4. Of all the reasons H2O is oh- so-good for you, the work it does for your guts is one of the best. You've probably heard that you should drink eight 8-ounce glasses every day, but there's no magic to this number. And the right amount varies according to your activity level and size; just drink enough water so that your urine is clear.
  • 5. So why do stress reduction techniques -- laughter in particular-- reduce the risk of heart disease? To answer that, it helps to know how mental stress can potentially damage your heart. "When you're under a lot of stress there are chemicals that are released that cause blood pressure and the heart rate to go up. Make things just for fun
  • 6. One of the greatest things you can do for your health takes about half a second. If that's not incentive, what is? Taking 162 milligrams of aspirin a day with a half glass of warm water before and after may decrease the risk of colon cancer, esophageal cancer, prostate cancer, ovarian cancer, and breast cancer.
  • 7. Map out your to-do list rather than actually listing it. That is, draw a picture of your task in the middle of a piece of paper, and then branch out from that centerpiece with smaller subsections and keywords related to that task. For example, if you want to lose 25 pounds, draw a picture of yourself on a scale in the middle. Instead of making a list of ways to do it, draw lines from the center to things like food, exercise, supports, and other broad categories that will help you.
  • 8. The combo of fiber and water also makes you feel full, which helps your overall health, because it keeps you from eating other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes. Where to get it? Fiber is found in fruits, vegetables, whole grains, oats, beans, and some cereals. Your goal: 25 grams a day for women and 35 grams a day for men. And don't forget the water.
  • 9. Cardiovascular activity lowers both the top (systolic) and the bottom (diastolic) numbers of your blood pressure. Cardio exercise may also help keep your blood vessels more elastic by forcing them to dilate. In addition to 30 minutes of daily walking, aim for a minimum of 1 hour a week of sweaty activity -- ideally in three 20-minute sessions -- during which you raise your heart rate to 80% its age-adjusted maximum (220 minus your age) for extended periods of time.
  • 10. Aim for 10 deep breaths in the morning, 10 at night, and as many as you need in between to help relieve stress. Take a deep breath in -- slowly. When your lungs feel full, exhale slowly -- taking about 7 seconds to let all the air out.
  • 11. The fact is that most people still don't get enough calcium for optimal bone density. So even if you've heard it before, aim for 1,500 milligrams (mg) a day from foods and/or supplements. Here's a tip: Get chewable calcium-citrate tablets, put them in the car, and take one every time you put the key in the ignition.
  • 12. It's inevitable -- all of us will take an occasional spill. If you can't prevent the slip, then work to prevent the fall. Train your body to adapt to unstable circumstance. Try doing standing exercises on one leg at a time and that will help you develop better balance.