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5 Healthy Habits Seniors Can Adopt in the New Year
Please check out this excellent article written by Karen Weeks, which covers healthy habits which seniors can adopt in 2021.
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By Karen Weeks of elderwellness.net
A brand new year is ahead of us, making it the perfect time to adopt healthy habits like eating nutritiously, exercising regularly, and spending time with loved ones (whether in-person or virtually). Below, Dr. Stacey Naito offers five senior-friendly habits that can be adopted in the new year — and how seniors can go about incorporating them in their lives.
1. Eat Nutritiously
According to the Academy of Nutrition and Dietetics, seniors need adequate amounts of calcium and vitamin D, B12, dietary fiber, healthy fats, and potassium in order to lead long and healthy lives. And fortunately, seniors can get all the nutrients they need by consuming plenty of fresh leafy greens, lean meats, beans, and healthy fats like avocados and fish. Supplementation may also be necessary if calcium, B12, B6, or vitamin D levels are low.
If you’re looking for some ways to eat better this year, try buying a new cookbook or two, purchasing a grocery delivery service, or visiting your local health foods store to stock up on fresh fruits and veggies, healthy grains, and lean proteins. If you’re thinking of paying for a grocery delivery service, some of the best options for produce include Imperfect Foods, Misfits Market, and Farmbox.
2. Exercise Often
Like good nutrition, seniors need plenty of physical activity — including strength training activities, exercises for balance and flexibility, and aerobic activities such as walking, biking, swimming, or dancing. And fortunately, there are several things seniors can do to increase their physical activity in the year ahead:
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Following along to exercise DVDs or online fitness classes.
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Walking or biking alone or with friends (while practicing social distancing, of course).
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Parking further away from store entrances when shopping.
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Purchasing an elliptical machine, exercise bike, or treadmill.
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Starting and maintaining a garden.
If you have a medical condition or you’re experiencing body aches or pains, a physical therapist can help you to select the best exercises for you. Plus, many physical therapists are offering virtual services amidst COVID-19.
3. Socialize With Loved Ones
Socializing is tough in the age of the coronavirus, but it isn’t impossible! With senior-friendly video chat software, online multiplayer games and apps, and safe in-person gatherings (like outdoor activities and walks with loved ones), seniors can safely spend more time with their friends and family members in the new year. Regular socialization keeps seniors physically, mentally, and emotionally well — and reduces their risk of cognitive decline and depression.
4. Keep the Mind Sharp
Speaking of cognitive decline, seniors should also make time for brain games and activities in the new year. Brain games keep the mind young and healthy, fight boredom, and improve overall mental well-being. A few brain training activities for seniors include:
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Jigsaw puzzles, crosswords, and word finds.
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Classes on cooking, foreign languages, dance, or music.
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Arts and crafts like knitting, scrapbooking, and upcycling.
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Reading, coloring, and drawing.
5. Clean and Declutter
Clutter is harmful for a number of reasons. Not only does it create tripping hazards at home, but excess clutter often triggers anxiety, concentration issues, irritability, and even depression. So, if you’ve been feeling especially negative or depressed as of late, the new year is the perfect time to freshen up your living space by cleaning, decluttering, and letting in as much fresh air as possible. Redfin shares a checklist with some ideas for cleansing your home and creating a happier and healthier living space.
New Year, New You
It’s never too late to adopt healthier habits and take steps to improve your life, and these five tips will help you to tackle everything from changing your diet to eliminating excess clutter at home. No matter your age, the start of a new year is the perfect time to reinvent yourself and improve various areas of your life.
Looking for more health tips and advice? Visit Dr. Stacey Naito’s blog at staceynaitoblog.com.
Mineral Oil Sensitivity
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Ever since I was a baby, I have had wicked reactions to mineral oil, and consequently have avoided it for the bulk of my life. My poor mother was unable to apply Johnson’s Baby Oil on me, and had to find other options to moisturize my skin.
Whenever mineral oil is placed on any part of my skin, I experience intense itching within a couple of minutes which starts at the point of contact with the oil, then about a minute or so after that, I develop a fine, sandpaper-like, incredibly itchy rash over my entire body. I must immediately wash off the oil, then take an antihistamine. The rash takes hours to subside.
In case you think I am making this up, I have gone for massages and hadn’t paid attention to what oil or cream the therapist was using. There have been numerous incidents in which I reacted to an oil in the manner I just described above, and upon querying the therapist, discovered without fail that they had applied baby oil, i.e. mineral oil, to my skin.
Strangely, I have never had a pronounced reaction to any other mineral oil based products such as petrolatum, paraffin oil, or paraffin wax, so I have kept items like Vaseline and Aquaphor on hand, and I have never concerned myself with small amounts of mineral oil in body lotions. However, I have never been comfortable with the fact that mineral oil is ubiquitous, used in everything from lotions, to cold creams, ointments, cosmetics, and personal care products. Mineral oil is very inexpensive, and helps to lock in moisture, making it desirable for use in skin products.
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Copyright : Dmitry Pichugin
But let’s think about where mineral oil comes from. When crude oil is refined to make gasoline and other petroleum products, such as diesel fuel, jet fuel, asphalt, lubricating oils, and biofuels, mineral oil is one of the by-products which is used in household and personal care products. I know that there are purifying methods used to guarantee that the substances used in personal care products aren’t toxic, but I am a bit bothered by the usage of crude oil distillates and by-products in this way, and would prefer to avoid them.
The reason why I bring all this up is because I had the worst reaction ever to a post-laser treatment cream which I was instructed to use immediately following a fractional CO2 laser treatment which took place in mid-November of 2020. I hadn’t used the cream much during the first 36 hours following the procedure, but began using it 5-6 times a day from the 36 hour point on. Within a couple of hours, I began noticing an incredibly itchy, fine, sandpaper-like rash which appeared on both arms, my chest, belly, hips, neck, and shoulders. I kept using the cream, and the rash became angrier, and completely robbed me of sleep for the next 2 nights before I decided that I had better check the ingredients on the post treatment cream. Of course the second ingredient listed was mineral oil.
Hence began my quest to find a rich, emollient cream which would soothe my laser torched skin without exposing me to petroleum products. I couldn’t use Aquaphor because it had petrolatum, so I turned to a shea butter cream I had…which also had mineral oil. I broke out horribly. My next idea was to use cocoa butter cream, but that also had mineral oil in it, so the rash persisted. In desperation, I turned to raw mango butter, but I discovered that my skin wasn’t fond of that substance either.
It has been nearly impossible to find rich, emollient creams which are free of mineral oil. I have been on the hunt since November, and have looked everywhere. I know there are others who have sensitive, reactive skin, and I had even focused my search on treatments for eczema and psoriasis. What shocks me is that the majority of products for those conditions have…mineral oil. It’s enough to drive one mad.
It has now been over SEVEN weeks since I had the laser procedure, and since that time, I have been on oral antihistamines, gave myself two hydrocortisone injections, and used everything imaginable to try to get my skin not only to calm down, but to also offer hydration. Incidentally, my skin is so leathery and parched, that I must apply emollient creams every hour to replenish moisture, and I am STILL battling a constant rash and hives all over my upper body. The combination of the fractional CO2 laser and the mineral oil cream have essentially ruined my skin.
For anyone who even dares to argue that mineral oil sensitivity is not a thing, I challenge you. Honestly, I’ve lived with this condition for my entire life, and I am extremely irritated by the fact that dermatologists foolishly avoid the subject, as if it was some forbidden topic. An article by
Hopefully there is a light at the end of this skin rash tunnel. There are three emollient creams which I have ordered which are free of mineral oil and other petroleum substances, and I am keeping my fingers crossed that at least one of them will give me blessed relief.
Pso-Rite Demo and Review
Please check out my review of the Pso Rite, a fantastic tool for psoas spasms, trigger points in the shoulders and back, calves, quads, etc.
This is an especially valuable tool to have around during the current lockdown situation.
Thanks for watching!
Tips for Seniors Who Want to Burn Body Fat and Get Better Sleep
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Please check out this fantastic article by Karen Weeks of Elderwellness.net on optimizing sleep in older individuals.
By Karen Weeks
karen@elderwellness.net
It’s a well-known fact that we burn calories while we sleep. Therefore, the higher the quality of our sleep, the more fat we will burn throughout the night. But sleep and body fat are even more intertwined than that. Lack of sleep, which is common among seniors, can lead to weight gain, and excess body fat can impede your quality of sleep. It’s a vicious cycle.
If you’re a senior, there are steps you can take to maximize the calories you burn during sleep, and there are also practical things you can do throughout the day that will help you reduce body fat and get better sleep. Here’s what you need to know.
Eat Better
Eating well is a cornerstone of healthy living. And yes, it can even help you sleep more soundly. If you’re super busy and fast food is a part of your normal routine, consider getting an electric pressure cooker. That way, you can cook fast, healthy meals at home and avoid the consequences of fast food. Before you buy anything, check out reviews of various pressure cookers to compare quality, prices, and ease of use.
It’s also worth considering that there are certain foods you can eat late at night that will give your metabolism a boost, which will help you burn more calories in your sleep. Protein shakes, pistachios, plain yogurt, strawberries, and cheese are just a few examples of healthy late-nightsnacks. Just be sure to keep the portions under control so that your body isn’t working too hard to digest, which can keep you from falling asleep.
Get a Move on It
Exercise is another thing that can help you lose body fat and get better sleep. Not only that, but it also comes with a number of mental health benefits, such as improved self-confidence and reduced stress, anxiety, and depression.
There are many types of exercise that are safe and beneficial for seniors. Many older adults opt for low-impact movements like swimming, cycling, brisk walking, and using the elliptical. The important thing is that you find something you enjoy and that you do it for at least 30 minutes a day, even if you need to break it into 10- or 15-minute segments.
When you have a solid exercise routine, you will have more energy throughout the day and it will help you feel more tired by bedtime. Morning and afternoon routines tend to work best for improving sleep, as exercising in the evening can make it difficult to fall asleep.
Establish a Killer Bedtime Routine
If you want to get better sleep and burn off more calories, you need a bedtime routine. This can include anything that helps you fall and stay asleep. Try to go to bed and wake up at the same time each day (even on weekends). Also, try a variety of activities that help you wind down and get ready for sleep. Taking a warm bath, listening to soft music, practicing yoga, meditating, and reading a book are all things that can put you in the right frame of mind to drift off.
Make Your Bedroom Dark, Quiet, and Cool
Your bedroom is also important when it comes to healthy sleep, so make sure this space promotes relaxation by keeping it dark and quiet leading up to bedtime and throughout the night.
Keeping the temperature a little cooler can improve sleep as well. Moreover, consider removingthe use of electronic devices (e.g., smartphones, tablets, TVs, etc.) from your bedtime routine, as the blue light emitted from the screens can be a sleep disrupter.
If you want to reduce your body fat and get better sleep, make sure you’re following a healthy diet and exercise routine. Also, create a good bedtime routine and turn your bedroom into a sleep haven. Just because poor sleep is common among seniors doesn’t mean you have to accept it as your fate. Making little changes like these might be all it takes to help you improve your overall health and well-being.
Seasonal Probiotics Make Sense
I recently had the good fortune to try the innovative seasonal probiotics which Jetson sells. Seasonal probiotics? You bet. With a seasonal rotation, Jetson ensures that your gut is exposed to as many strains of probiotics as possible, which means the strains are fresh, delivered monthly to your door, and offer the best guarantee for optimal gut health. In comparison, most probiotics brands on the market only offer the same small handful every month, while Jetson delivers over 20 strains in a rotating pattern with their subscription program. Such diversity of good bacteria makes a tremendous difference in how well your gut can carry out essential functions.
Another great reason to subscribe to Jetson seasonal probiotics is that they are made in fresh batches and delivered to you every month, as opposed to sitting in a bottle on a shelf for many months, degrading from moisture and heat. In addition, Jetson uses a protective gel material in their capsules to prevent them from being broken down by highly acidic environment of the stomach. This means that the probiotic capsule reaches the small intestine unscathed, and can exert its beneficial effects.
Interestingly enough, right before I started taking Jetson Probiotics, I was having issues with abdominal bloating which I just couldn’t shake. About 3 days after I began taking Jetson probiotics, I noticed that my bloating decreased noticeably, which I definitely appreciated, especially since I was concerned about an upcoming photo shoot! I’m looking forward to subscribing to Jetson to see how my body responds to the expanded variety of probiotic strains. This is an especially good time to start thinking about improving gut health, since we all have to deal with holiday stress as well as holiday foods which we don’t usually consume during other times of the year.
Jetson offers more strains of probiotics on a seasonal schedule for optimal gut function.
Check out Jetson seasonal probiotics here:
My Phi Naturals Collagen Peptides Video Review
Please check out my YouTube video review of Phi Naturals Collagen Peptides:
Drink Your Water!
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What’s the big deal with drinking water every day anyway?
Well, it turns out that there are a myriad of health benefits which come from drinking water. After all, we are made up largely of water, which exists in our tissues, blood, bone, and organs. In addition, we lose fluid constantly through processes such as breathing, urination, defecation, and skin evaporation. You may not realize it, but proper hydration maintains blood pressure, flushes wastes from the cells in the body, regulates body temperature, and maintains humidity in the airways for optimal oxygenation.
When fluid intake is adequate, the natural process of digestion keeps humming along, and waste products which form are softened by the water content. One sure way to impede the natural process of digestion is to deprive your body of water, which will result in slow transit and constipation. Low water intake can also create an environment in which kidney stones are prone to form.
As if that wasn’t enough, adequate water intake actually enhances physical performance and lubricates the joints. If you have ever struggled through a workout when you haven’t been drinking enough fluids, you know how agonizing it can be to try to power through a routine when you are dry as a bone. And since water is so plentiful in the tissues of the brain, dehydration has a major negative effect on energy levels and concentration. If you’ve ever gotten a headache from dehydration, you know that it can be next to impossible to focus when your head is pounding.
The simple solution? Drink some water!
Lastly, water forms a protective barrier in the skin to plump it up and minimize the appearance of wrinkles. Proper hydration is a simple anti-aging secret which you can easily adopt.
So tell me again why you don’t like to drink water?
Perhaps you are one of those people who never drinks water. If you simply can’t deal with the “taste” of water, then try infusing water with fresh fruits such as lemon, lime, oranges, blueberries, cucumber, strawberries, kiwi, or watermelon. Another option for flavoring your water in a healthy way is to make herbal tea and drink it either hot or cold. You can also turn to foods which have a high water content, which will hydrate you, while also fill you up faster and aid in weight loss if that’s your goal. Most fruits and vegetables are high in water content, but you can also incorporate yogurt, soups or bone broth into your regimen to increase water intake.
Here are my top three guidelines to encourage you to drink more water:
1. Carry an attractive stainless steel or BPA-free plastic container with you everywhere you go. I generally suggest a 1 liter size (which is about 34 ounces), and I also recommend a container which has a sip spout for easy drinking, as well as a handle at the top for easy portability. Ideally, you will consume a full container of water in a day, preferably two. I honestly always have a drinking container with me which I take everywhere. It never leaves my side.
2. Drink a beverage every time you eat something. This way, you will get into the habit of consuming fluids with every food item, which will help wash down the food and will get you to your hydration goals more easily.
3. Eat more fruits and vegetables. Remember that fruits and vegetables have a high water content, and contribute to total water intake.
Seated Stretches To Energize You
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Copyright : Andriy Popov
If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.
Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.
NECK CIRCLES:
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.
SHOULDER SHRUGS
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.
GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.
OPEN HEART
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.
NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.
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