According to a New Harvard Study
The US compared to other countries has a shorter life expectancy – could be because of poor lifestyle.
In a nutshell – Eat healthy (What is your idea of eating healthy?), Keep a healthy weight, drink alcohol in moderation, and no smoking/vaping.
A new study has researched lifestyles and found that following a healthy lifestyle will improve your life expectancy and reduce chronic diseases.
30 plus years US has been increasing diseases such as heart disease, cancer, diabetes and more….
- Maintain a Healthy BMI 18.5 – 24.9 Check it out here
- Exercise regularly (minimum 30 minutes of moderate to vigorous activity per day).
- Do not smoke – dah…obviously.
- Consume less alcohol beverages.
- Eat healthy – Follow Dr. Greger’s App – Watch Forks Over Knives, Read The China Study
- Try some new cook books.
- Need ideas for Plant Based Foods – Pinterest has tons!
Women that followed these tips had average of 35 years more of life disease free compared to those with diabetes, cancer and heart diseases. Men lived five years long. These studies were done by The Harvard T.H.Chan School of Public Health.
EATING A WHOLE FOODS DIET WILL PROVIDE YOU WITH ENOUGH PROTEIN ~ PROTECTING YOU GETTING TO MUCH
Foods to Eat As Much as you want ~
Intact Whole Grains
Whole Grain Pasta
Foods to Eat in Moderation = Sometimes
Whole grain breads
Foods to Avoid = NO!
“What you include in your diet is as important as what you exclude.” – Dean Ornish, MD
Make walking a daily habit – especially if you have a dog.
Walking, exercise – anything but sitting on the couch for hours watching Netflix, AmazonPrime, HBO, HULU, Video Games – ( then picking on unhealthy foods).
Besides not having to hunt and gather food – just ordering it online or walking around the grocery store – we usually sit — a lot. This is not good and will cause health problems if done daily. Make a goal to walk daily – starting with 10 minutes at a time – or around the block (or dining table).
We need to get in the habit of walking daily. Just as you brush your teeth religiously – walk daily. Once you get started you will be sad on the days you miss.
Figure out a nice route before you start. Maybe some place with a beautiful vista or ocean view. By my house we have several trails to choose from long and short with very beautiful views.
Try to find a place to walk that is convenient – so you don’t have to drive there and/or make excuses. Leave from your door, lace up you shoes and go from there.
The more you walk the stronger you will become. Get some 1 pound hand weights https://amzn.to/35VrT2s – I use these everyday. You can swing arm circles while walking to really increase your heart rate.
Listen to podcasts, learn a new language, get caught up on a book or news. If you use your favorite listening device maybe this will motivate you to walking and exercise. Even days when you are not feeling it – maybe a great item to listen to will be an idea.
Buy a new pair of walking shoes, a new walking or exercise outfit, a drinking bottle.
Find a walking group with others. When you have someone to account to – maybe you will not miss those days.
Do you have any tips you would like to include?
Disclosure – we make some pennies on items we recommend and they are still the same price if you buy them on your own.
www.healthoverfifty.com COPYRIGHT 2019.
How to Get Healthy Nutrients You Need Now
Vitamins, minerals, probiotics, essential fats – so many nutrients needed for your overall health.
Do you know the most important nutrients for your brain?
There are certain nutrients that improve and reduce the risk of dementia, development with a growing infant, mood improvement, and reduce risk of memory loss.
We will discuss the brain boosting benefits of probiotics, magnesium, B vitamins, vitamin D, and Omega-3s.
Arguably Omega – 3s is the most important nutrient for a healthy brain. Omega-3s is a essential fat.
Your brain is basically 60% fat if you take away the water weight. 25% of the fat is Omega-3s; particularly the omega-3 called “DHA” (docosahexaenoic acid).
Omega-3s have many different functions in the brain – such as — they help nerve cells insulate their electrical signals, stabilize membranes, and reduce inflammation.
When you are pregnant it is essential to get enough Omega-3s to help with the baby’s intelligence and reduce the risk of behavioural problems. This obviously is critical for baby’s brain development!
Having higher blood levels of Omega-3s people tend to be depressed. Several studies have shown that people with mood swings, anxiety and depression start taking Omega-3 supplements and some of their symptons improve.
Studies have shown – in terms of age-related decline that people with higher Omega-3 intakes have a lower risk of Alzheimer’s.
So – We get it – they are great for the Brain – how do I get enough omega-3s?
You can get enough of the recommended amount of omega-3s including DHA, by eating two servings of fatty fish each week.
SO that’s simple – eat a wild salmon one time and wild shrimp the next. Scallop tacos and possibly a Cod Salad another two servings for the week.
I know they now have Vegan (Non-Fish) oil supplements, too.
Fish oil supplements recommend 500 – 1000 mg per day – this should be good on a daily basis.
Another Vitally important brain nutrient is Vitamin D.
Vitamin D is both a neurotrophic (helps nerve cells grow) and neuroprotective (protects nerve cells). There are Vitamin D receptors in areas of the brain involved with depression.
Prenatal vitamin D is suppose to have an important role in brain development, psychological function, cognitive function (ability to think). Children born of mothers who have low blood levels of vitamin D – studies have shown they have a higher level of schizophrenia later in life. This needs to be shared!
Low levels of Vitamin D in adults have been linked with multiple sclerosis, cognitive impairment, depression and Parkinson’s Disease.
So, how can you get enough vitamin D?
Obviously we all know that you can get sun exposure and have your skin make vitamin D. Then you need to be careful of not getting too much sun, type of clothes you have on, clouds, etc. Next is concern for skin cancer.
Supplementing your vitamin D might be the way to go.
You can get Vitamin D in a few foods such as liver, eggs, fatty fish. Being a Vegan – best source is mushrooms and/or a supplement.
It would be a good idea to include Vitamin D in your blood tests.
A safe recommendation taking a vitamin D supplement would be to read the label. Never take more than 10,000IU/day. If your Doctor tells you to take a different amount – always follow them.
B Vitamins are important for brain health and there are several essential Vitamin B’s – B1, B2, B3, B5, B6, B7, B9, B12. It is a fact that Vitamin B deficiency is a leading cause of neurological impairment and disability throughout the world!
B Vitamins are important for your brain health because each one is actively transported across the blood brain-barrier. Your body has to spend energy to pull B Vitamins into the brain. Many of these vitamins are found in much higher concentrations than in the blood.
B Vitamins work together and with enzymes. These means they have roles in your brain health. Included in these are antioxidants, helping the nerve cells, maintain their structure and function, help the brain produce energy (your brain needs lots of energy). B vitamins are also necessary for production of essential neurochemicals as well.
Having chronic low levels of vitamin B is associated with depression, ALS (amyotropic lateral sclerosis), some psychiatric conditions, as well as neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Low levels of B12 in particular are associated with symptons of mental disorders, smaller brain size, and poor memory.
Some of the benefits of vitamin B on brain health seem to work with Omega-3s – so make sure you get enough of both.
We can get Vitamin B from plants, except for vitamin B12. Vegetables, fruits, leafy greens are great sources of Vitamin B. By eating animal products – those that ate plants – you will be getting some B vitamins. SOme foods even have Vitamin B added to them – see the labels.
Basically Vitamin B12 is found in algae, meat, fish and eggs.
You can purchase vitamin B supplements as individual or as a B complex. Some of the B complex may not contain Vitamin B12 – so read your labels. If you avoid animal products you may need to take a Vitamin B12 supplement.
What do we need magnesium for? This essential mineral is used by our bodies for over 600 functions. Energy production, nerve function and blood presssure are some of these important functions.
When you body has a magnesium deficiency there have been associations with stroke, Alzheimer’s, depression, headaches, migraines and brain diseases.
Magnesium helps neurons control the flow of calcium into and out of the cells. If there is not enough magnesium – can cause nerve cell damage.
Having an efficient amount of magnesium has been shown to improve moods, can help with migraines and reduce other symptons.
Foods highest in magnesium are potatoes, legumes, nuts and spinach.
Magnesium supplements are available in many formats – best to take the ones without oxide because they are easily absorbed and cause less digestive disturbances. Magnesium comes as magnesium citrate, magnesium oxide, magnesium chloride, and magnesium sulfate.
There has been new research about gut-brain connection, and this has great potential to help us all use food and supplements for optimal brain health. You do eat your cruciferous vegetable everyday?
There are friendly health-promoting microbes living in your gut. On the other hand, probiotics are similar microbes that you can eat and supplement with. These are what turn milk into yogurt, and cabbage into sauerkraut. They are great for your brain and gut as well.
Studies have shown that after a couple of weeks of feeding your body probiotic foods or supplements, healthy people’s sad moods reduce and negative thoughts disappear. More studies have shown that depression, stress, anxiety were improved after consuming probiotics. A recent study also showed that people diagnosed with depression took probiotic supplements and their symptoms improved as well.
Some studies have shown a reduction symptons of multiple sclerosis has been helped with probiotics.
In summary overall there are several key nutrients for having optimal brain health. They are Omega-3s, vitamin D, B-vitamins, magnesium, and probiotics.
There are wide ranch brain benefits – such as helping a developing baby’s brain, improving moods, symptons of depression, MS, to reducing dimentia like Parkinson’s and Alzheimer’s.
Much of these work together – important to keep a daily consistent balance.
Best to get a variety of nutrient-dense, minimally-processed foods to meet your daily needs and sometimes supplements will help.
For more information and resources:
What are you putting into your body?
What are you feeding your brain?
How much time do you plan to take time to care for your body? You have to live in it!
Are you part of the 1% that writes your goals and what you consume is part of this?
www.healthoverfifty.com 2019 All Rights Reserved
Plant Based Eating in a SAD Eating World
How hard is it to take on the Whole Foodie way of eating? You eat plants and less other stuff – no other stuff, haha. Do you have a pet – say a Dog… and still eat meat? SAD – what’s that? —- Standard American Diet.
Food – Almost synonymous with LIFE! When we eat – it is almost our greatest joy in life – and something we do almost as much as sleeping and breathing. Yet, people go and mess it up by over eating, causing stress thathttp://www.nfva.org/ diseases, etc. In the US – 69% of adults are overweight and approximately 36% are obese.http://www.nfva.org/national_action_plan.html
Heart Disease ~Number 1 killer (By the way – rumor has it Number 2 killer : Doctor’s mistakes and or hospital staff mistakes). Primarily diseases come on by the way we eat – Over 115 Million American are diabetic or prediabetic.http://www.cdc.gov America is almost at the bottom of the list compared to 33 other countries when it came to health factors and life expectancy and these countries are rushing to eat like the Americans.
If you want to live a long life, you have to become a skillful eater. When I was taking Dr. Campbell’s course they showed videos asking people if they eat healthy and where they came up with their ideas of eating healthy. Their answers were all over the place. One thing I know for sure – if it’s advertised on TV it probably is not too healthy. When was the last time you saw Apples advertised on TV or a Lemmon? Hey, eat more Berries!!
Skillful eating is when you research the most nutritious foods and what they do to our bodies. Diet fads, Media Ads, all create confusion. One day this is good for you – the next day it is not. Books such as THE BLUE ZONE, THE CHINA STUDY, THE WHOLE FOODS DIET, HOW NOT TO DIE, have great information. Watch Dr. Greger on Twitter with short 2 minute videos, even get his APP.http://nutritionfacts.org
What have all the researchers found out?
“A whole food, mostly plant-based diet is the optimum diet for health, vitality, and longevity.”
By eating 90% a plant-based diet you will nourish your body, and enhance your senses.
What is Whole Food and Processed Food?
This is list Broad, just a few simple rules to follow when choosing foods.
They are close to the original state.
Something you Grandparents would say is food.
Do not usually have an ingredient list.
Sold without packaging.
Usually found in perimeter of market.
HIGHLY PROCESSED FOODS
Little resemblance to their original origin.
Stay on shelf for a long time.
Food your Grandparents would never eat.
Have long ingredient list.
Usually in a package or box.
Find mostly in center of market.
ACTION STEPS TO TAKE NOW!
- Become a Skillful eater. Spend some time learning about what you put in your body – you have to live in it!
- Eat real foods. As Dr. Greger says – this means, ” nothing bad added, nothing good taken away.”
- Eat more plants. There have been tons of studies that eating plants, whole grains, legumes, vegetables, fruits, will bring longevity. Aim to get 90% or more of your calories from plants.
Nutrition and Lifestyle factors can improve your Health. If you are over 50 and have been to the Doctor recently with a diagnosis of Heart Disease, Diabetes, Over weight (Excess BodyFat), or if you have sleeping problems switching to a plant based Diet would greatly benefit you and eliminate your Inflammation.
Heart Disease is a major Cause of Death in USA, Canada, Australia, and European Union. 2006 was when researchers discovered Inflammation and Heart Disease were linked. Beginning with “atherosclerosis” oh boy! – first stage of Heart Disease.
Inflammation is VERY Hard on your body! Atherosclerosis starts to happen when there are too many “free radicals” floating around inside your blood vessels. Some of the causes are: high blood sugar, high levels of oxidized fats in the blood, (from too many free radicals), low levels of homocysteine (Anti-inflammatory molecule), etc. All lead to damaging inside the inside surfaces of the blood vessels allowing a buildup of plaque (Including immune system cells) which will increase chronic inflammation. Then the plaque narrows the inside of the vessels which leads to complications – obviously like hear attacks. After a heart attack – inflammation increases to even higher levels.
INFLAMMATION – EXCESS BODY FAT
When you have too much fat that your body has to carry around this is linked with both diabetes and heart disease. In 2003, scientists also found Body Fat linked with Inflammation. Immune cells are activated with high body fat. The fat tissues will produce their own inflammatory markers. This usually happens with fat around the belly, liver, and heart. When your body has excess fat – will have an increased need for insulin, and negatively affects insulin-producing cells. Losing excess body fat will reduce many chronic diseases.
NUTRITION AND LIFESTYLE
There are many studies that improved nutrition and lifestyle will help with many chronic diseases and reduce inflammation. FACT: According to National Institute of Health https://www.nih.gov/ “People with insulin resistance and prediabetes can decrease their risk for diabetes by eating a healthy diet and reaching and maintaining a healthy weight, increasing physical activity, not smoking, and taking medication.” “The main treatment for atherosclerosis is lifestyle changes.” Inflammation is the immune system’s response which also involves arteries, veins, and all other molecules. One of these is called “free radicals”. The molecules are highly reactive with oxidants to fight off infectious cells. But, if these cells are in overdrive they may not counteract with many antioxidants resulting in damage to healthy cells. High levels in your blood will show increase in markers like CRP and are associated with heart disease and diabetes. These markers in the blood can predict when and if you will eventually develop these diseases. Inflammation is a natural process that are bodies use to protect against infections, irritants, and damage. Inflammation helps fight the infection. The body eliminates damaged cells and tissues and helps them repair. Inflammation comes from the Latin word – “inflammo,” meaning “I set alight, I ignite.” Inflammation sometimes can help the body – but if it sticks around too long causes chronic – long sustaining conditions – helping the body for injuries and healing. But, Chronic can damage the body if it stays around a long time. Chronic creeps up slowly and even can have mental health concerns.
ACUTE VS CHRONIC INFLAMMATION
Acute is when inflammation lasts for a short time – such as redness, pain, swelling, loss of function. DIABETES AND INFLAMMATION Diabetes is a very complex condition when you body does not manage blood sugar properly. As you know your blood sugar goes up and down throughout the day. Your levels will go up after you eat and down when you are hungry. When someone has a system with good blood sugar control — when when blood sugar gets high, then insulin will be released. This will tell our cells to absorb sugar out of blood levels and level out to a healthy amount. This system of controlling your blood is a tightly controlled system. When your sugar levels are not good – stay too high for longer than normal – this can lead to diabetes. Being diabetic will have long-term serious health issues – blindness, amputation and kidney disease. Most Diabetes is Adult onset – 95% – Type 2 used to be know as Adult Onset Diabetes. Usually sets off when an adult due to the fact your body has had years of abuse not eating proper nutrition. These lazy habits of not controlling your nutrition will lead to excess body fat and inflammation – leading your body to being out of balance – causing an imbalance between insulin and insulin production. Inflammation is one of the causes of insulin resistance + a key factor when it comes to diabetes. Research has shown that inflammation and diabetes are linked.
Upgrade your knowledge of Proper Nutrition – eat a Diet Low Inflammation foods. This will reduce Chronic diseases. Eating lots of Fruits, Vegetables, legumes, grains, beans, seeds, berries, cocoa, red wine, and herbs and spices.
What food have you found that are super healthy that you can incorporate into your eating for a long life?
Blackberries are one of the healthiest fruits! A slice of Red Pepper is super healthy! Sesame Seeds help with Arthritis. Keep reading on here and I will share more tips for over fifty!
Almost ready to graduate with my Holistic Nutrition Certification.
Read – THE CHINA STUDY
Watch : FORKS OVER KNIVES
Plant Based Eating will Keep you Happy and Healthy
Keeping a healthy diet and an energized routine is not easy after a certain age – basically most people at any age do not have a clue. Eating right does not mean always having a plate of boring food. There are plenty of plant based foods you can incorporate into your diet that will make your meals delicious and healthful.
Two Doctors who have researched this subject more than almost anyone – Dr. T. Colin Campbell author of THE CHINA STUDY (Has loads of Cooking ideas, too) and Dr. Michael Greger author f HOW NOT TO DIE and coming soon a cook book – which these two amazing people have the information to help you incorporate proper foods to make it possible for daily meal plans and get a routine going so you will feel happy, energetic and keep your vitals in check.
So, What are the elements you should do daily?
Exercise You should be active daily. Sitting all day in the same spot is not good for your metabolism, blood flow overall. Stand up, walk around at least every hour.
Exercise moderately at least 90 minutes every day or vigorously at least 40 minutes a day. Even 40 minutes a day of house cleaning is good.
BEANS AND LEGUMES Beans are a great source of Protein and fiber without all the chemicals, plus a great antioxidant. They have been found thru numerous studies to reduce the risk of cancer and stabilize blood glucose levels, and prevent diabetes. As an example – Chickpeas (delicious as Hummus and Falafel!), Lentils of all colors (My Fav Black), Black Beans, Adzuki Beans, Soy Beans, oh – there are so many options that you can cook them into casseroles, salads, even sandwiches (Of course burritos).
Berries At least one if not more servings of Berries is an optimal fruit choice. Studies regarding blueberries are endless – check them out. There are also Raspberries (Full of Fiber), Strawberries. Goji Berries, – the list goes on — make sure to get the organic ones. Berries have been known to help your brain health, keep your skin younger looking, plus keep you regular.
Other Fruits Bananas, apples, grapes, Oranges, Kiwi, – these are excellent items to add as a snack. Not only adding more fiber, Protein and Potassium and Vitamin C.
Cruciferous Vegetable Include one of these vegetables to you diet daily. This will help with lots – especially your stomach. What kind of vegetables are these? These include Cabbage, Kale, Broccoli, Cauliflower among others.
Greens and Other Veggies Green vegetables are amazing for your health and are also super low on calories, so you’ll have no problem incorporating them to eat every single day. Other veggies such as onions, bell peppers, and carrots, will keep your meals from being bland and help you lower your cholesterol levels, and incorporate vitamins, minerals and fiber. Have a handful of spinach between meals.
Vitamin D and Vitamin B12 Don’t forget adding Vitamins to your diet.
Flaxseeds Flaxseed – such a small little seed with a tremendous amount of nutrition, fiber and vitamins. Make a Flax egg when cooking to substitute for real eggs. Have a Stoppage in your Pipe? – Add flaxseed – forget metamucil – yuck. Take a Tablespoon daily.
Whole Grains Ezekiel Bread is an excellent choice. Have at least 3 servings a day of grains.
Nuts A little serving of nuts daily
Spices Spice up something that is tasty – but needs a lift.
Beverages and Water Drink your 8 glasses of water daily and this is included in your teas, ginger teas, etc.
Have you asked someone what they eat daily? They say they think they eat healthy. Where do you get your protein? How much protein is required? People are so obsessed with protein. Watch The China Study Nutrition Course where they asked people where they get their clues/ideas how to eat health.
Dr. Greger’s Suggestion “How Not to Die” and Cardiologist Joel Kahn say these are what Fruits and Vegetables we Need to Eat Everyday
- Berries. Eating a handful of berries is much better for you than a Candy Bar. A Chinese study found that eating fresh fruit eliminated diabetes. There are minerals and vitamins in fruits, plus fiber, that will help your arteries and veins. Even though the fruits have sugar, the fiber in the fruit slows the rate that the sugar gets absorbed. Studies have shown that berries show benefits of heart disease. Blueberries and Strawberries are some of the most nutritious fruits like greens are the vegetables with the highest nutrition. Berries will have less of a rise in blood sugar than pineapple. Minimum 1 serving per day. Goji Berries are great to carry around on the go in a little baggy.
Greens ~ Green Veggies have the highest nutrient density than any other food, quality calories – Best food we could possibly eat! Basically experts say that each serving could benefit up to 20% drop in risk of heart attack or strokes for each serving. Why not just grab a couple hand fulls 2 – 3 times a day.? Need more calcium? – eat more collard greens. Go for at least 2 servings a day.
3. Cruciferous Veggies
Try slicing up some brussel sprouts and add to your salad (Cut up and let sit for a few minutes). Broccoli and Cauliflower are some great choices – but why not try a Deep Purple Cabbage – great antioxidants, helps with eyes, & protects your brain. Throw a little on a taco, salad, cooked veggies as a garnish. Our bodies create a chemical called sulforaphone when eating cruciferous vegetables. Very protective against cancer, helps your stomach. snacks.
4. More Vegetables
Mushrooms are a great supply of Vitamin D and build your immune system and cut down on respiratory tract infections. Eat radishes, endive, watercress, spinach all day long for snacks.
If you are looking for a way to exercise daily and stick with a simple program – walking is the answer. Even if you have not exercised in awhile – you will not pull a muscle, and can start no matter what shape you are in.
Start by walking around the block for 10 to 15 minutes if you have not walked in awhile. Walking on flat surface with some decent shoes.
If you are in great shape, walk up and down stairs, hills and walk fast. Start small if it has been a long time since you really did get any exercise. If it’s hot out try walking around the mall – besides the great air conditioning there will be security. If you Doctor told you to get moving – this is a great way to start.
Cutting out a couple hundred calories a day and walking a couple miles a day will add up and you could possibly loose a pound a week. Remember 3500 calories equal a pound and basically walking a mile is 100 calories. Cutting out 200 – 300 unneeded calories a day times 7 = 1400 – 2100 calories and walking 2 – 3 miles a day is another 200 to 300 calories or another 1400 to 2100 calories.
If you don’t feel like walking around your neighborhood – find a nice park close by. Or walk on a treadmill at the gym or even so kind to buy yourself a beautiful treadmill.
Walking on a treadmill at home in front of your TV or ipad will make your walking time speed by. Walk in place on your treadmill 10 minutes at a time during commercials or just a few quick jumping jacks will boost your metabolism.
Going outside is great for your mind interacting with nature. Find different parks and mix up your route. Find a park that is by your work and walk at lunch time. Possibly ask others to join you – have a meeting while walking instead of sitting and heaven forbid eating (More Calories). Listen to a audio book online makes walking even more interesting.
Move around is the main goal – get some exercise, move your joints, your heart, and the rest of your body will be so happy. 10 minutes a day is like therapy. Try walking for a couple of weeks and your prospective will change.
What are some of the changes you found after a few weeks of walking?