The very first book I bought on the topic was “The Yellow Emperor’s Classic of Internal Medicine” by Ilza Veith. I didn’t realize at the time, but the book is one of THE classics of Chinese Medicine.

It was a tough read for a novice, and truth be told, much of it went over my head. The book answered a few of my questions and triggered an avalanche of new ones. A journey of a thousand miles starts with a single step…

Even though we have more information available today, I still want to address a fundamental question. What is Traditional Chinese Medicine or TCM? 

An Overview Of TCM

Traditional Chinese Medicine is one of the oldest professionally practiced healthcare systems in the world today. It is a comprehensive system with a continuous clinical tradition of over 3000 years. While the medicine most likely originated in China, it is practiced in many other countries today.

Chinese immigrants brought Acupuncture to America in the mid-1800s. It was largely ignored until a New York Times reporter, in 1972, underwent an emergency appendectomy while in China. His post-surgical discomfort was treated with Acupuncture. He was so impressed by the experience that he wrote about is, which set a movement in motion. As a result, Acupuncture was legalized in the US in the 1970s. The profession is licensed in most states and covered by insurance in many instances. You can learn more about the profession by going here.

Traditional Chinese Medicine, just as Western Medicine (WM), is a self-contained system.  Both look at the same body and disease. However, the information is gathered, organized, and evaluated very differently. And the treatments that follow, of course, are different as well.

Five Branches

Traditional Chinese Medicine, formally also referred to as Oriental Medicine, is an umbrella term that includes five distinct branches or modalities, all based on the same theoretical foundation.

Acupuncture:
read more below

Herbology:
read more below

Tuina:
It is a combination of massage and adjustment used in the treatment of muscular-skeletal conditions.

Dietary Therapy:
What we eat can help us stay healthy or make us sick. Some practitioners specialize in dietary therapy based on the principles of TCM and the needs of the individual.

Moving/breathing Exercises:
Included are Tai Qi and Qi Gong, the martial art “soft styles.” Chances are you’re familiar with Tai Qi or Qi Gong.

While not every practitioner uses all five branches of TCM in their work, most use acupuncture, herbs, or a combination of the two. And that’s why I want to discuss acupuncture and herbs in a bit more detail.

What is Acupuncture?

Acupuncture is the most commonly used and best-known modality of the five branches. It is most often used in the treatment of pain, even though it can treat a wide range of other conditions.

Treatment with acupuncture involves the insertion of extra thin, solid, sterile needles into specific points on the body to influence a persons’ well-being.

Acupuncture points are located along meridians or acupuncture channels. You may think of these meridians as a system of channels that cover and connect the entire body.

You may compare it to the waterways across our planet, which inter-connect through rivers, streams, and brooks.

The meridian system is made up of 12 main acupuncture channels, distributed bilaterally, and a few other, “extra meridians.” There are over 365 regular points located along those meridians and numerous “extra” points not  found on the meridians.

Relax! Most practitioners only use a handful of acupuncture points during a typical treatment.

Through the channels flow Qi and blood. Together they nourish the tissues, warm the body, hold the organs in place, to mention just a few of their functions.

TCM states if there is enough Qi and blood flowing freely through the channels, there is balance, there is health. However, once they get blocked, there will be pain, and at some point, “dis-ease” will set in.

Hence, the function of Acupuncture is to move and adjust the flow of Qi and blood.

Chinese Herbal Medicine

Frequently, acupuncture and herbs are used hand in hand in China. Chinese herbs are widely used, often alongside western medicine

Over 3000 + substances have been categorized. Herbs include plant, mineral, and animal substances.

Chinese herbs are safe when taken appropriately. A few years ago, the herb Ma Huang, or Ephedra, was in the news. It was used outside the traditional scope, in diet pills. But it was never intended to be used that way. In Chinese Medicine, the herb Ma Huang may be used to treat a cold, the flu, or asthma.

Chinese herbals typically are prepared and consumed in groups, called a formula. While there are exceptions, herbs usually are not consumed by themselves, as is customary in other herbal traditions.

Why Consider TCM?

Holistic

Chinese Medicine operates from a holistic mindset; it looks at the entire person, including body, mind, and spirit. All relevant information, including symptoms and general characteristics (such as a tendency to run hot or cold, level of energy, sleep patterns, etc.,) are taken into consideration when arriving at, what is called, a pattern of disharmony

In comparison, Western Medicine is compartmentalized and rarely considers the entire person when making a diagnosis or devising treatments.

Let me give you an example of what this may look like in real life.

Let’s say we have a  group of 5 patients, all complaining of problems with their sleep. The western diagnosis for all five may be insomnia, whereas the TCM diagnosis could be different for each one of them.

The TCM diagnosis may include sleep problems due to deficient Blood, Heart-Fire Blazing, Heart-Yin deficiency, etc. TCM not only considers the chief complaint… problems sleeping, but also considers constitutional and situational factors of the individual before constructing a diagnosis.

Emphasis on Prevention

Without a doubt, both Western and Chinese medicine taut prevention.

However, in the western model, prevention consists mostly of tests and scans to enable early detection of disease. At this time, there is little focus on changing habits and lifestyle to prevent it.

Not so in TCM. Emphasized are proper diet, habits, and adjusting lifestyle to achieve better health and quality of life.

Safe and Effective

While any treatment has the potential for adverse side effects, so does TCM.

Potential side effects may include bruising, bleeding, and temporary soreness at the insertion sites. While other side effects are possible, they are rare. When delivered by a qualified provider, TCM is safe and effective; dangerous side effects rarely occur.

What are your experiences with Chinese Medicine? Tell us in the comments below…

The post Why You May Want To Consider Traditional Chinese Medicine To Boost Your Health appeared first on Healthy Aging For Women.

But why are we so preoccupied with holding on to our youth? Is it the decline of influence and power that accompanies aging? Or is it the discomfort we feel about the unknown territory ahead?

Regardless of the reason, both men and women look for ways to hold on to their youth, looking for remedies to make they look and feel younger. Sadly, many choose medical interventions when they could reach for less invasive and healthier alternatives.

While not as dramatic as procedures, there are many natural alternatives to help you look and feel younger. You don’t need to go for Botox injections or more invasive procedures like liposuction or even a facelift.

Here are five gentler ways to help you look and feel younger than you really are. Work toward integrating them into your daily routine and see for yourself what a difference they can make.

#1 – Regular Exercise

Few things are more beneficial to your overall health than regular exercise. Pick an activity you enjoy and can commit to for the long run. Regardless of the exercise you choose, moving your bones can “roll-back” years from your body and mind.

Exercise increases blood flow to every part of your body. It will keep you strong and flexible and your mind alert and sharp. Commit to regular exercise and prepare to be amazed by the results.

#2 – Manage Your Stress

Some degree of stress is a normal part of life. In a way, you might even say stress is positive; it’s healthy. It keeps you functioning at your best, helps you grow and reach for new heights.

But of course, that’s not the kind of stress we’re talking about; we’re concerned with negative stress. It’s the stress that works against you and over time will take a toll on your health.

Whatever the cause of stress in your life, don’t allow it to control you. Take steps to manage and reduce stress to a reasonable level.

You can do that in a number of ways. Engaging in ongoing exercise is your first step in controlling stress in your life. Additionally, consider taking up stress-busting activities like meditation, hypnosis, Tai Qi, Qi Gong, Yoga… to name a few.

And of course, if at all possible, go after the source of stress and get rid of it.

#3 – Improve Your Sleep

Most of us take sleep for granted until there is a problem. That’s when we realize how important it is.

When you’re younger, it’s much easier to cheat sleep and get away with it. But as you get older, the lack of sleep catches up with you; you look and feel tired and sprout bags below your eyes.

But when you get enough quality sleep, your face won’t show as many lines, and your eyes won’t be as puffy. As a bonus, getting proper rest has you feeling and functioning at your best.

So, if you’re dealing with interruptions in your sleep, start by tightening up your evening routine. Stop watching TV or stop looking at your phone or iPad one to two hours before turning off your lights.

Also, try to go to bed around the same time each night. While this may not always be possible, try to stick to a window of time you go to sleep each night.

Additionally, try drinking a cup of herbal tea or taking a supplement to help you get better sleep.

#4 – Improve Your Diet

Here’s a famous quote: “You are what you eat.” In other words, if the food you eat is of low quality, don’t expect to feel great or stay in top form.

Also, our metabolism slows down as we get older, making it easy to put on too much weight. Eating better quality food and less junk food helps you keep your weight on track and your body healthy.

Make it a point to eat as fresh as you can… fresh vegetables and fruits, avoiding processed foods. If possible, eat organic. Stay away from sugar, too much caffeine, and avoid refined foods.

By making these adjustments, you’re off to a good start, keeping your body healthy and your mind sharp.

#5 – Ditch Bad Habits

If you smoke… stop. Note, it’s not smoke less, but it is “stop smoking!”

It’s bad for you no matter how you look at it. Smoking ages your body, giving you a leathered look. Never mind what it’s doing to your lungs or the rest of your body.

If you drink too much alcohol, cut down on the amount you drink.

While there may be some health benefits to drinking alcohol, they are lost when consuming too much. Drinking too much alcohol can damage the liver, negatively impact the brain, decrease immunity, lead to malnutrition, and decrease overall health.

If you drink too much, and you know if you do, cut down or stop altogether.

In Summary

Implementing the suggestions above will help you look and feel younger. But here’s one more thing you can do…

Improve your outlook and your attitude!

Try to adopt and then maintain a positive outlook and attitude. Take responsibility for your actions and your life. Do your best to greet life with open arms, ready to learn and grow.

When you change your attitude, not only do you impact the people around you, but you also change how you respond, and how you feel about yourself.

The post 5 Things To Move Closer To The Fountain Of Youth appeared first on Healthy Aging For Women.

But too many high-stress days can take its toll. And what’s worse, you could even become so used to being in this “high state of alert” that you start to feel like it’s normal.

Don’t let this happen to you!

And that’s why it’s essential you develop strategies that help you relieve stress and strengthen your self-soothing abilities.

So, when you’re struggling to stay calm, relaxed, and focused, try this…

1. Breathe deeply. Breathe in for 5 seconds and hold it for 5 seconds. Now exhale for 5 seconds. Do this ten times and focus only on your breathing. These breaths should be slightly larger in volume than a normal, relaxed breath.
2. Take a walk. Practice the breathing technique above during your walk, focusing on your breathing, walking, and surroundings. Nothing else should enter your mind. If your mind insists on wandering to non-productive thinking, you might have to keep repeating, “Take a step” to yourself over and over.
3. Get some exercise. Any time of day is a good time to exercise. Comfortably tired is what you’re looking for. Work out your frustrations by going for a run or swim. Get some relief by taking swings at your desktop Stress Buster Punching Bag.  Or hit the weights and show them who’s boss. Any exercise will do as long as there is some intensity involved. Shuffleboard just isn’t going to cut it…
4. Sit outside. A little time at the beach or park can work wonders. Find a relaxing spot with pleasant scenery. Pay attention to what’s going on around you and keep your mind off your challenges. Even as little as 10 to 15 minutes outdoors can significantly reduce your stress.
5. Take a day off. Everyone needs a break once in a while. However, on your day off, it’s important to avoid just sitting around and brooding about all of your current difficulties. Take off your mind and have some fun. Lose yourself in activities that you enjoy.
6. Find something interesting to read. The ideal book would be able to take your mind off of things for a few hours. Ask your friends for some recommendations, or if you’re like most people, you probably have a couple of books on the shelf that you’ve never gotten around to. Now is the perfect time to read it.
7. Listen to music. Again, it should be something interesting that really captures your attention. Don’t be afraid to get up and dance; no one is watching anyway. Alternatively, make the choice to listen to stress-busting music.
8. No phone and no computer. Turn off everything that connects you to the outside world, so you can really relax. Stay offline for as long as you can.
9. Take a nap. There’s no better way to start over than to take a nap. When you wake up, it feels like another chance to start your day over; what happened before your rest is in the past! Now you can deal with it and move on.
10. Hang out with people that are fun. Get the gang together and meet for a drink. Or have dinner with the friend that always makes you laugh. It’s easy to get caught up in our own little world. Being with others can jolt you out of that perspective.

Don’t let high stress get you down. The key is to do something about it actively.

Some people develop a habit of being paralyzed when things start going sideways. But this will do nothing to make you feel better or solve your stressful issues.

Actively relax so you’ll be better able to tackle your challenges. Use these strategies to minimize the pressure and anxiety you’re feeling and take control of yourself and the situation. Effectively dealing with your problems is crucial to living the peaceful life you deserve.

The post 10 Stress-Busting Strategies To Relieve High Stress appeared first on Healthy Aging For Women.

The macula is the tissue just inside the back of your eyeball. And if you have macular degeneration, it begins to slowly deteriorate thereby affecting your central vision.

While this disease doesn’t result in a complete loss of vision, your lifestyle may go through drastic changes. Such changes might include the inability to drive a car because you have a blind spot in your vision which prevents you from seeing “the whole picture.”

Although aging is the main cause of macular degeneration, people who smoke, drink too much alcohol, are obese or have a family history of the disease are at higher risk for developing macular degeneration.

Other risk factors include gender (women appear to be at greater risk than men) and high blood pressure.

Here’s What You Can Do…

Fortunately, there are some things you can do that will help you avoid or deal with macular degeneration.

• Get eye-screenings and exams on a regular basis: Getting regular eye exams is essential to detect macular degeneration. Get an exam every two to four years if you’re over 40 years old. If you’re over 60 get an exam every year.
• Practice good self-care: If you’ve been diagnosed with macular degeneration, your doctor may ask you to check your vision at home using a method called “Amsler grid.” It’s an easy way to screen your vision and you can report any changes to your doctor.
• Diet: This one is important and is totally within your reach. After all, you’re in control of what and how much you eat. Make sure you consume plenty of fresh fruit and vegetables. Include plenty of green leafy vegetables, as those are particularly high in antioxidants. Include foods rich in vitamins A (carrots, kale, romaine lettuce), C (papaya, oranges, broccoli, bell peppers) and E (nuts & seeds, wheat germ oil) as these may lower your chances of developing macular degeneration altogether.
• Lutein and Zeaxanthin: Foods that contain lutein and zeaxanthin are great for preventing vision problems. This includes corn, spinach, and egg yolks. Fish and some types of nuts that contain Omega-3 fatty acids are also “eyesight” foods. If you don’t get enough of these vitamin-rich foods in your diet, talk to your doctor about taking a supplement.
• Add eye supplements to your health routine: there are a variety of products on the market geared toward maintaining healthy vision and/or to help with age-related macular degeneration.
• Control cardiovascular disease and high blood pressure: If you take medication for these two diseases, be sure and take them regularly and as prescribed by your healthcare provider.
• Educate yourself: visit the National Eye Institute website and learn more about what you can do to keep your eyes healthy. Get information about common eye conditions, find out the latest research, and learn about available treatment options if necessary.
• Explore alternative treatments: Chinese Medicine can treat a range of eye conditions, including age-related macular degeneration.

Living a healthy lifestyle is a good policy, no matter what disease you may have or be at risk for. And it’s never too late to stop bad habits such as smoking, overeating or drinking too much alcohol.

Developing healthy lifestyle habits will increase your chances of growing old without the devastating effects of diseases, such as macular degeneration, destroying your life.

The post How To Take A Bite Out Of Macular Degeneration appeared first on Healthy Aging For Women.

Aging is a process that’s as natural as breathing. While we hear talk of anti-aging all the time, I’ve not yet heard anyone talk about anti-breathing. And of course, it wouldn’t make any sense…

Sure, it would be great if we had a choice in the matter of aging. I’d be first in line, along with everyone else, if there was such a thing as turning back the clock (at least most days I would).

But let’s face it, this aging thing is NOT optional. And no matter how much we delude ourselves, it is out of our control.

If we’re fortunate enough, we’ll go through the aging process; we’ll all be getting older. For some it may be a great ride; for others, it may be a painful and stressful experience.

So, what makes the difference?

While it’s a difficult question to answer. I think it’s fair to say that attitude and outlook can have a massive impact on how a person experiences the aging process.

To a large extent, I think it’s your attitude and outlook that determine how gracefully you’ll move through your “golden years.”

How do you feel about turning fifty, sixty, seventy, eighty, and older? Do you have a hard time thinking of yourself as growing older?

Maybe you’re not looking forward to or are afraid of getting older? And if that’s you, you wouldn’t be alone.

For so many, aging brings up visions of being inactive and experiencing poor health, along with becoming dependent on others. It should come as not no surprise that some dread getting old altogether.

But of course, it doesn’t have to be this way…

While there are no guarantees, there are things you can do to retain your strength, stay independent, and keep enjoying your life; if that’s what’s important to you.

Here are seven simple strategies for you to follow, so that you’ll age more gracefully, live with more joy, and have more fun.

 #1 Have something to look forward to

Being involved in hobbies and activities alone and with others will bring joyful anticipation into your life.

Don’t allow yourself to get bored; stay active, no matter your age. When you have something to dream about and look forward to, your mind is actively thinking and looking ahead.

#2 Experience excitement and awe

One of the things that get in our way is this silly and outdated idea that we’re not supposed to experience the excitement we did when we were kids.

But really, it’s up to you to choose and notice the things that make you feel that special “Wow” feeling. And when you find them, allow yourself to feel those beautiful feelings, no matter how old you are.

#3 Stay physically active & maintain a healthy lifestyle

Whether you’re forty-five, sixty-five, or eighty-five, you’ve got to move your body! The famous saying “If you rest, you rust” couldn’t be more accurate.

That’s why when you’re getting older, one of the best ways to make sure your body will keep working for you is to be as active as you can be, every day.

Make it a point to:

• Exercise consistently
• Try Yoga or take up Tai Qi
• Allow yourself “down” time to relax
• Follow sound nutritional guidelines to build a healthy body
• If you smoke, stop
• If you drink too much, drink less
• If you need to lose weight, do it

#4 Learn to manage stress

The damaging effects of stress are well known. Since it’s next to impossible to eliminate all stress (nor healthy), it’s best to learn strategies to manage it more effectively. Because if you want to age gracefully, you don’t have room for stress:

• Reduce self-induced stress by watching how you talk to yourself.
• Surround yourself with positive and life-affirming
• Live with integrity and be true to yourself.
• Adjust your schedule so that it fits your goals and life.
• Take care of your body and soul.

#5 Stay curious and keep learning

Make it a point to learn something new each day. And it doesn’t have to a new language or reading a thick novel.

Expose yourself to the knowledge that has been shown to deter the development of various cognitive dysfunctions associated with aging. Learning ensures you put on your thinking cap and stretch your mind; make it a point to keep learning new information.

• Pick up the instrument you used to play years ago
• Tackle a puzzle
• Listen to music
• Pick up a collection of riddles and brain teasers
• Play a game of brain games

# 6 Have gratitude

Author William Arthur Ward once said: “Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”

Gratitude is the unique quality of being thankful for what you have and for what life has to offer. It’s one of the primary keys to living a happy and fulfilled life.

Remember, that each year you celebrate means you’re alive. Others may not have been so blessed. So take a moment each day and be thankful for whatever you have. You may decide to journal every day what it is you’re grateful for.

# 7 Surround yourself with family and good friends

As you’re getting older, chances are you’ll recognize that your connections with those you love and who love you are the most important treasures you’ll ever have.

No job, bank account, or famed possessions could ever replace them.

Keep your connections with close and extended family members and friends as strong as possible. And don’t forget to let them know that you’re grateful to have them in your life.

In conclusion…

Aging gracefully will pay off in spades for you. But it won’t happen by accident… That’s why it’s best to start now by implementing the above strategies in your life.

Here’s to living long, healthy, and happy!

The post 7 Simple Strategies To Age Gracefully appeared first on Healthy Aging For Women.

After all, we eat every day; some graze while others eat three meals a day.

Studies show that what we put into our mouths’ plays a bigger part in the presence or absence of disease than most anything else.

If you eat a healthy diet, chances are you’ll enjoy a longer and better quality of life, compared to those who don’t eat healthily.

Unfortunately, over the years many of us have adopted some unhealthy habits, such as emotional eating, mindless eating, or overeating.

At one time or another, most of us have eaten not because we’re hungry, but because we’re tired, frustrated, or we’re feeling down. And that’s ok from time to time.

However, for some, it’s habitual, which can lead to serious health problems.

Emotional eaters may lack the skills necessary to deal with stress, pain, fear, or loneliness. And to make up for the lack of coping skills, they substitute food to make them feel better.

Often, the food they eat is far from healthy and depending on how often they use food to cope with life; it may be damaging to their health.

Research has shown that emotional eaters don’t know what healthy eating looks like. Many are caught in habitual eating patterns when life’s problems are just too overwhelming.

But what does it mean to eat healthy? Is it simply a matter of choosing better foods or is there more to the story?

Healthy eating, like anything, can be achieved by developing good eating habits. Here are five specific habits to help you start eating healthier.

Have a read; perhaps you want to adopt some of the habits yourself.

Portion Control

People who eat healthy pay attention to the portions they eat; because monitoring how much food you take in is basic to healthy eating.

Healthy eaters know the difference between healthy and unhealthy portions. For example, they know that a serving of steak is around three ounces.

Healthy eaters also understand that a half cup of cereal really means half a cup. They can approximate healthy portions, and they pay attention to it.

Monitoring the size of the portions you eat helps keep your weight within normal limits.

Mindful Eating

Eating a healthy diet is not just about what you eat but also about how you eat. People who practice good eating habits take their time when eating a meal.

Healthy eaters pay attention to what they eat; they are not distracted by watching TV, working, or playing a game. They are mindful of the fact that they are eating, taking in nourishment for their bodies.

By doing this, they avoid overeating and ultimately putting on weight. There is about a 20-minute lag time between the time you fill your stomach, and your brain sends out signals that the body has had enough food.

So by eating slowly and mindfully, you can avoid the trap of overeating, getting indigestion, and gain weight.

Snacks & Small Evening Meals

Most experts agree it’s healthier to eat small snacks throughout the day instead of consuming one or two big meals.

Our energy level throughout the day is affected by the highs and lows of our blood sugar. By incorporating healthy snacks into your diet, you avoid drastic shifts in blood sugar. Just eating a healthy snack or two between meals will lead to a more steady level of energy throughout the day.

Here’s another tip… healthy eaters don’t eat large evening meals. It’s far better to have your big meal at lunch, rather than eating a large meal at 8 or even 9 PM, too close to bedtime.

When you have a big meal earlier in the day, you give your body a chance to digest and metabolize properly. Additionally, big meals too close to bedtime can lead to insomnia and weight gain.

No Need To Skip Dessert

While you don’t have to skip dessert altogether, you may want to eat it sparingly.

Topping off a good meal with a tasty dessert sounds like the right thing to do, I know. However, in most cases, it just adds empty calories to your diet. So why not reserve dessert to be an occasional treat for special occasions?

Regular meals should be meals by themselves rather than be a part of a whole dinner and dessert package.

Similarly, those who follow a healthy diet rarely go to fast food restaurants or consume high-calorie nutrient-poor junk food, like potato chips, donuts, candy, and soda.

Pile On Fruits & Veggies

You knew it was coming, right? There is no such thing as healthy eating if you don’t include fruits and vegetables in your diet. And, you may want to consider eating more vegetables and fruit than you eat meat.

Ideally, meals should contain more fruits, vegetables and whole grains than they do meat products. This means using meat more sparingly as part of a larger vegetable dish rather than grilling up a big slab of meat as the focus of the meal.

And here is one more tip. Make your plate of food shine with color…

People who eat a healthy diet recognize the value of including fruits and vegetables in their diet. Make it a point to eat a variety of foods, especially go for the orange, green, yellow, and blue fruits and vegetables.

Vegetables and fruits offer unique health benefits. Including foods from each color of the rainbow offers unique health benefits, that can’t be replaced by a basic multivitamin.

In Summary…

By following these simple strategies, you’ll quickly install the habit of eating healthier. Pay attention to what you eat and how much you eat. Add to it intention and mindfulness and experience greater health and well being.

The post Five Habits To Start Eating Healthy appeared first on Healthy Aging For Women.

How you respond to stress, the quality of your sleep, the amount of exercise you get, what you eat and drink, and how often you socialize… all of it affects your general health and the health of your brain!

So, doesn’t it make sense to focus on these areas of your life? When you do, not only do you help your brain, but you’ll also improve your overall health.

So here are simple strategies to boost the wellness of your brain. They might even help you achieve optimal brain health, well into old age.

Effects of Exercise on Brain Health

Perhaps there is nothing more important than getting your body moving. Think about it; exercise gets the blood flowing!

When you exercise on a regular basis, you may drop your risk of developing Alzheimer’s. Exercise improves both your memory and blood flow, and it causes chemical changes in the brain that boost thinking and affect mood.

If you want to keep your brain healthy, it’s vitally important to keep exercising. Exercise can prolong your life, reduce the risk of heart disease, improve your sleep, help you lose weight, and improve your mood.

Needless to say, since our mind and body are connected, regular exercise helps your mind and memory to function better. The exercise you choose doesn’t have to be vigorous; it can be gentle and slower; you can walk, practice Tai Qi, or Yoga.

Alternatively, you can improve your balance with special balance exercises, get stronger with strength training and aerobic exercises. What’s most important is to commit to regular exercise, so your brain and body can benefit from it.

Effects of Diet & Nutrition on Brain Health

We’re all familiar with the saying “you are what you eat.” And it’s true!

By making good food choices every day, you can improve the health of your body and brain. As you age, your brain gets subjected to stressors that can be harmful to the health of your brain.

The process by which stress affects brain health is known as “oxidation.” This process can be damaging to the health of your brain. Eating foods high in antioxidants can help reduce the negative effects of oxidation.

Try eating a Mediterranean diet, which is high in nuts, olives, leafy green vegetables, whole grains, and fish. The Mediterranean diet can be a way to achieve good brain health.

Overall, try eating fresh foods as much as available; if you can go organic, that’s even better. And stay away from highly processed foods.

The Effects of Sleep on Brain Health

No doubt about it, our brain functions best when we are well rested. Sleep energizes us, improves immune function, enhances mood, and stimulates the brain.

Sleep may also decrease the development of beta-amyloid plaque, which is linked to Alzheimer’s dementia. Anyone who’s stayed awake for an extended period, or got a bad night’s sleep knows how much it can impact mental functioning, focus, and concentration.

If you’re having trouble sleeping well, you could try meditation to manage your stress levels. Alternatively, you could also take a more natural approach to help you get to sleep.

Try meditation, listen to self-hypnosis tapes, get acupuncture, take herbs and supplements. Not only might you enjoy better sleep, but all of them will benefit your overall health as well.

Whatever you do, make sure you get enough quality sleep. Not only will you feel better, but you’ll also be sharper, more aware and support your brain.

Effects of Social interaction on Brain Health

Maintaining an active social life, and staying connected with others has shown to benefit brain health. Make an effort to engage in conversation with others, spend time with others, and stay in touch with loved ones.

Don’t isolate yourself; keep making new friends, and have a social life.

Time and again it’s been shown that those who stay engaged socially enjoy better brain health and overall do better as they age.

Effects of Mental Fitness on Brain Health

The health of your brain depends on using it to its maximum ability. But if you’re spending endless hours in front of the TV, you’re not stimulating your brain, or exercising it in a way that promotes optimal functioning.

Getting enough mental exercise is just as important to your brain as physical exercise is to your body. Mental exercise can maximize brain cell growth and improve the functioning of the brain, thereby decreasing the chances of developing Alzheimer’s dementia.   

Just as you must exercise your muscles to stay in shape, so must you exercise your brain to stay mentally fit.

There is a concept known as “brain reserve.” It is believed to help the brain respond and adapt to mental changes, thereby reducing the risk of sustaining damage. A person’s brain reserve starts when young and gets stronger with getting older.

Continue to develop new interests and skills, engage in things that interest you, get out and connect with others. And continue to learn new things, because all of these activities maximize your brain reserve.

Effects of General Health on Brain Health

Good brain health starts with your general health. Certain risk factors increase your chances of developing dementia. Some of the risk factors are smoking, high cholesterol, head trauma, depression, obesity, and diabetes.

Get regular physicals and follow the medical advice you get; take your meds, lose weight, exercise. Your brain is happier when you take care of your general health.

If you packed on extra pounds over the years, now would be a good time to bid them farewell. It’s been shown that there’s a connection between obesity and an increased risk of diabetes, which is a risk factor for dementia.

Effects of Mental Health on Brain Health

Depression, anxiety, and ongoing stress all impact brain health. While you can’t always bypass problems affecting your mental health, there are things you can do to minimize their impact.

For example, it’s important to identify and then deal with ongoing stress at once. When you face problems, head-on may it help reduce the risk of developing anxiety. Additionally, learning healthy coping skills when dealing with unavoidable events, can keep you from slipping into depression.

So here you have seven simple ways to improve the health of your brain, easy to implement and fun to do…. let’s do this!

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Just think back a few years ago.

Back then, the debate was about how much fat should be in our diet. At first, we were told to eat as little fat as possible; low fat was the thing.

But now, we’re told we need some fat in our diet. The message is that fat in the diet is not always bad, depending on what type of fat it is.

We’ve also heard about the damaging effect of consuming too much salt, and we were told to cut back on how much of it we eat. However, the recommendations concerning salt haven’t changed over the years.

Next, we were told to cut back on sugar. Research has shown that there is a link between sugar and obesity, type-2 diabetes and a whole wealth of other health problems.

Just last year the general advice was to drop sugar from your diet altogether. Of course, that’s tough to do, particularly if you have a “sweet tooth.’ 

Many are cursed with craving sweets thanks to diets are rich in sugary foods. Chances are the more sugar you’ve eaten over the years; the more your body craves it today.

According to SugarScience, the typical Amercian consumes far too much sugar. It’s estimated that on average most Americas consume nearly 66 pounds of added sugar per person per year. That’s a lot of sugar!

Sadly, Americans take in more sugar than people in any other county in the world. Americans top the chart at 126.4 grams of sugar per day.

The American daily sugar consumption is followed by Germany with 102.9 grams, the Netherlands with 102.5 grams, and Ireland with 96.7 grams per day.

The amount of sugar consumed by Americans is two times more than the recommended daily intake, which the World Health Organization designates to be 50 grams daily for people of normal weight.

But if the WHO recommendations aren’t enough, here are seven more reasons why you should consider limiting the amount of sugar in your diet.

There is a Strong Link Between Sugar and Obesity

Research has found a strong link between high sugar consumption and obesity. People who consumed the most sugar were 54% more likely to be overweight than those who consumed less of it.

Sugar is loaded with empty calories (energy) that your body stores for later days. Only, the later days never come and eventually all that built-up energy is turned into fat.

It’s been said that sugar is the new tobacco!

There is a strong correlation between Sugar and Type 2 Diabetes

No doubt, the biggest connection researchers have made is the one between sugar and diabetes.

Diabetes happens when the pancreas no longer makes enough insulin, which is the hormone we rely on to turn sugar into fuel.

Type 2 Diabetes can be prevented by regulating sugar intake and managing weight.

There is a Link between Sugar and Fatty Liver Disease

Sugar is largely composed of two simple types of sugars:

• Fructose
• Glucose

Fructose is very much the “evil twin” and heads immediately to your liver. Over time, too much sugar can cause a fatty liver, which, if left untreated, can lead to complications or even full-on liver disease.

There is a Link between Sugar and High Blood Pressure

More and more American’s are being diagnosed with high blood pressure. It turns out that sugar is not only bad for your weight, but it also may be harmful to your blood pressure, possibly even more so than salt.

Various research reports suggest that fructose is to blame. Fructose is the sugar that frequently gets added to processed foods.

Increased sugar consumption also raises bad cholesterol. This adds to the risk of developing high blood pressure and puts you at risk of developing heart disease. 

Sugar Is Addictive

Even though white sugar is not classified as a drug, its effects have been shown to be similar to heroin. For this reason, sugar is just as addictive as illegal drugs.

They hijack the same neural pathways as heroin and cocaine and leave people craving more and more. And, just like drugs, sugar can easily be abused.

Sugar also has been linked to depression. Studies have shown a correlation between diets high in sugar and depression.

And it makes sense… Remember that the foods you eat not only release nutrients, sugars, and calories to nourish your body, but they also nourish your brain. 

Sugar Rots Your Teeth

 Sugar is certainly not the sole reason for problems with oral health. However, over time, eating too much sugar can result in damage to your teeth and oral health.

Sugar leaves behind a trail of debris on your teeth, which, over time, can lead to a build-up of plaque, which – if left untreated – can lead to cavities and inflammation of the gums.

Sugar Leaves You Feeling Hungry

Because sugar is addictive, it makes you want to eat more and more. Cutting out sugar from your diet or limiting the amount you consume, will result in stabilizing your appetite.

No longer will you be plagued with constantly feeling hungry after eating.

Over time, you’ll actually start feeling full after eating a good meal. And most importantly, you’ll no longer want to continue eating or snacking.

In Summary…

Eliminating all sugar from the diet is unreasonable for most. However, limiting the amount of sugar consumed is very doable for anybody.

Make it a priority to reduce the amount of sugar you consume on a daily basis. Doing so could very well save you from a myriad of health problems in the future.

The post The Many Benefits Of Removing Sugar From Your Diet appeared first on Healthy Aging For Women.

According to the CDC – Women and Heart Disease Fact Sheet, heart disease is also the #1 cause of death in women. In fact, since 1984, more women than men have died each year from heart disease.

Heart Disease Facts For Women

The biggest killer of women all over the world is cardiovascular disease, which includes heart disease and stroke. The two diseases are responsible for killing 8.6 million women each year, which amounts to 1/3 of all deaths worldwide.

Many are amazed to hear that in the US, heart disease is the number 1 killer of women. They are even more astounded to hear that heart disease is more deadly than all forms of cancer combined.

While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease with a death approximately every one minute.

Those are scary numbers!

An estimated 43 million women in the U.S. are affected by heart disease and 90% of all women have at least one or more risk factors for developing it.

Even though there’s been an increase of awareness over the past 10 years or so, only 54% of women, that’s 1 in 5, actually realize that their #1 killer is heart disease.

No previous Symptoms

Nearly 64% of women who end up suddenly dying of coronary heart disease had no previous symptoms at the time of their death. Yes, you can be at risk for heart disease even if you are not presently displaying any symptoms.

Symptoms Differ Between Women and Men

One of the contributing factors in the number of deaths is that the symptoms of heart disease can be different in women and men, and are often misunderstood.

While there are some women who do not display any symptoms whatsoever, there are others who experience angina, which is a dull chest pain and/or discomfort that can be heavy to sharp in nature, pain in their upper back or abdomen or pain in their neck/throat/jaw.
These pains can occur while you are resting, when you begin any physical activity or they can also be triggered by mental stress.

Women in general are more likely to describe their chest pain as sharp and burning, and they are more frequently prone to pain in their jaw, neck, throat, back, or abdomen.

Heart disease symptoms can sometimes be completely silent. The disease may not be diagnosed until a woman begins experiencing signs and/or symptoms of a heart conditions such as heart failure, heart attack, a heart arrhythmia or a stroke.

Symptoms Of Heart Disease In Women

Symptoms of a heart attack may include:

• Discomfort and/or pain in your chest
• Pain in the upper back
• Heartburn
• Indigestion
• Upper body discomfort
• Nausea/vomiting
• Extreme fatigue
• Shortness of breath

Symptoms of an arrhythmia may include:

Fluttering feelings in your chest (heart palpitations)

Symptoms of heart failure may include:

• Shortness of breath
• Swelling of your ankles/feet/legs/abdomen
• Fatigue

Symptoms of a stroke may include:

• A sudden weakness, or paralysis (unable to move)
• Numbness of the face/legs/arms especially on one particular side of your body
• Confusion
• Trouble speaking and/or understanding speech
• Difficulty seeing out of either one or both eyes
• Shortness of breath
• Loss of balance or coordination
• Dizziness
• Loss of consciousness
• Sudden, and severe headache

Heart disease is scary, particularly if there may/may not be any symptoms announcing a problem.

Do you know if you are a risk for heart disease? If you don’t, read through the list below and take steps to correct the things you can.

Key Risk Factors For Heart Disease

These are significant risk factors for heart disease in women. Nearly half of all Americans (about 49%) have at least one of the three key risk factors, and 90% of women have at least one risk factor.

• High blood pressure
• Smoking
• High levels of LDL cholesterol

Lifestyle choices and medical conditions may also increase the risk for heart disease in women, these include:

• Diabetes
• Excessive alcohol consumption
• Physical inactivity
• Poor diet
• Overweight and/or obesity
• Screening

Prevention Is The Key

Regular screenings, blood tests, and healthy lifestyle choices go a long way in preventing heart disease and its repercussions.

Many times women take care of everybody else before taking care of themselves. Are you guilty of that?

Don’t wait too long; don’t wait until it’s too late. Take the time to take care of yourself, your heart and your health, starting today!

The post The Truth About Heart Disease In Women appeared first on Healthy Aging For Women.

Countless lives could be saved and people could be spared the agony of painful illness and treatments.

As a nation we could save billions of dollars in healthcare spending. This money could go towards research, feeding the hungry, or treating illness beyond our control.

Every day, 3 times a day, you have the opportunity to dramatically improve your health!
You can improve your health by carefully choosing what you eat and how you eat it; because the way you cook your food affects your health.

So if you’re trying to improve your health, one of the first things to look at is how you cook your food. Do you fry most of your food or do you mostly grill, broil or bake?

Switching to healthier ways of cooking doesn’t have to be difficult, time consuming or boring. By making small and simple changes you can achieve big results in your health. And once you get used to doing things a little different, it will be simple and easy before long.

Limit Deep Frying

Better yet, stop deep frying altogether. One of the easiest ways to lower fat content and boost heart health is to skip frying foods. Frying foods adds a great deal of oil to your diet. And while fat is something our bodies need, we don’t need it in excess quantities.

Fat is full of extra calories. So the oil you’re adding to your food by frying it results in many extra calories your body doesn’t need. In addition, most oils used for frying are not the healthiest oils, good for heart health.

Instead of deep frying your foods, there are a number of healthier ways you can cook them. If you haven’t cooked much with these methods before, you’ll have to experiment to see which one works best for you.

Grilling

One of the healthiest ways to cook is to use your grill. There are several different types of grills. If you prefer to use outdoor grills, you can use charcoal or propane. While grilling with a gas grill is quicker, it doesn’t have the same flavor.

Grilling can also be done indoors, of course. Indoor grills won’t give you the smoky flavor that you get from outdoor grills. However, they will help eliminate extra fat from cooking and it’s a fast way to cook.

Baking and Broiling

Using your oven is another option. Old fashioned baking and broiling produces delicious food without having to add excess fat. Baking is the process of cooking your food evenly. When you broil food, you use only the top element of your oven.

With baking you get a constant temperature in the oven and your oven will cut off and on to keep that steady temperature. With broiling, the top element will stay on constantly. This can produce the same type of effect as grilling your food.

Broiling works well for cooking steaks and other types of meat. You’ll have to turn the meat over in order to get consistent cooking on both sides. You’ll also need a broiler pan that allows fat to drip through to the bottom away from your food.

Pan Frying

You can sauté your food in a pan as well. This is a type of frying, but you don’t need as much oil as you do with deep frying. For this type of frying you can usually use one or two tablespoons of oil as opposed to a quart of it.

You can also use the most heart healthy oils with pan frying. You’ll want to use oils that are monounsaturated. These oils actually help you to lower your cholesterol. Extra virgin olive oil is generally the best choice for heart health.

Steaming

Steaming is another powerful way to cook. This is especially good for cooking veggies. You can purchase a special steamer or convert a pan into a steamer by inserting a steaming basket.

Add a little water to the pan, add your steaming basket and then put the veggies on top of it. Cover the basket and let the steam cook your veggies. Yum!

Steaming food doesn’t take a long time and it’s one of the best ways you can cook to preserve the nutrients in food.

Slow Cooker

One of the greatest tools you can purchase for your kitchen is a slow cooker. This is a healthy way to cook in addition to being a real time saver.

With slow cookers you can add ingredients to the pot, set the temperature, and walk away for hours while the cooker does the work for you.

Choosing Healthy Fats and Substitutions

Frequently when people become aware of the importance of eating healthy and cooking healthy, they try to eliminate all fats from their diet. However, our bodies need fats in order to function properly. So it’s important to understand the difference between a healthy and unhealthy fat.

Unhealthy fats are those that are saturated. Saturated fats are solid at room temperature and are found in most meats and dairy products. Saturated fats can clog arteries and cause heart problems. Try to limit your intake of saturated fats.

Unsaturated fats are liquid at room temperature. They’re healthier for the body and actually contribute to good heart health – especially the monounsaturated fats. These fats come from plant sources. Some foods where you’ll find healthy fats include:

• Olive oil, safflower oil, soybean oil
• Flaxseed oil (can be added to food, but not used to cook)
• Avocados
• Nuts – almonds, walnuts, pecans, cashews, etc.

When you’re cooking, you’ll want to use these types of fats as much as possible. Adding nuts or avocado to a dish can boost the heart healthy fats, while adding delicious flavor.

When you’re baking, you can make substitutions for fats. For example, if a cake or brownie recipe calls for oil you can substitute it with applesauce or carrot puree. These will give the same texture and moisture but without the fat.

By just making a simple change in what you eat and how you cook, you will improve your health, lower your risk for illness and perhaps even increase your lifespan.

Not to mention you’ll be doing your part to getting this country healthy!

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