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Grapefruit Health Benefits. The Healing Power of Grapefruit

Grapefruit Health Benefits

If you're serious about improving your health, then consider adding grapefruit to your daily diet. Grapefruit supplies the body with essential nutrients and has some incredible healing properties you may not know about. Here are few great health benefits of eating grapefruit.

Exercise and Physical Fitness Activities: Necessary for the Health and Well-Being of Older Adults

The 2008 Physical Activity Guidelines for Americans advice older adults to have at least 75 minutes of vigorous physical activities or 150 minutes of moderate-intensity exercises per week. However, national surveys conducted in the past 20 years have shown that physical activity among older adults is on a decline. What's more, most people over the age of 60 are experiencing difficulties carrying out simple activities.

Physical inactivity is becoming a worldwide concern. Lack of exercise has been greatly linked to a wide range of diseases and health problems including diabetes, obesity, cancer and heart disease. But because of the nature of studies examining exercise habits, it is not clear until now whether active people exercise because they are healthy or because exercising makes them healthier. A 2010 longitudinal study published in the Journal of Biomedical Science found that older people who added exercise in their lifestyle had fewer hospital visits and lower mortality rates than those who remained inactive.

How Exercise Benefits Older Adults

Not only does exercise lengthen people’s life. It also makes it more possible for them to carry out daily routines that require physical strength and energy, like grocery shopping, house cleaning, laundry work, getting up from a low seat, etc. Even moderate physical activities have been found to help seniors maintain their ability to do house chores and engage in recreational activities. Regular exercise has also been shown to slow down ageing. The "fountain of youth" doesn’t really exist. It is a product of self-care, proper diet, healthy lifestyle and most of all – physical activity. You may attend barre workshop also from your nearest Pilates sports center.

Getting Started with Exercise

It doesn't matter if you’re 30, 40 or 60 – it’s never too late to start exercising and reap it’s amazing health benefits. However, there are a few things you need to know before you get started. If you have been sedentary all your life, beginning to exercise can be a real challenge as you will start with most probably weak muscles and low stamina. The good thing is that there are plenty of ways to boost your strength. One of which is taking whey protein supplements. These supplements are a great source of protein – which is something you need when you exercise. Protein feeds your muscles, enabling you to perform more intense physical activities. Consuming whey protein supplements is a very convenient way for older adults to meet their daily protein requirements, especially if you have eating problems or you are not allowed to eat or can’t eat enough of certain foods that are unfortunately high in protein.

Still, you want to make sure you are shopping for quality whey protein supplements. A lot of supplements are not being regulated by the Food and Drug Administration. According to the U.S. Anti-Doping Agency, some of whey protein supplements may contain ingredients not listed on their packaging labels and these may include prohibited substances.

Along with taking supplements, you don’t want to overdo your body when exercising. You might want to start with less intense physical activities like fast walking and gardening and then slowly increase it. Talk to your doctor if you have health problems that might affect or be affected with your exercise program. Join gym, Pilates and yoga is also advisable.

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Effects of Aging on Bones and What You Can Do To Stop It.

As we grow older, our bodies change. After the age of 30,  people starting to lose lean tissue. Your muscles, bones, liver, kidneys, and other organs will start loosing some of their cells through the process called atrophy.  Atrophy can also be seen in bones making up our skeletal system and as the result,  makes them weaker with age while at the same time making them more prone to fractures during accidental falls. However, there are certain things you can do to ensure, you bones remain strong as you age.

There are various reasons due to which bones become less dense as we age:

- An inactive lifestyle

- Hormonal changes in men and women

- Lose of calcium and other minerals in bones

Below are some of the important essentials that will keep your bones strong:

- Calcium: It is a mineral that is very essential for our bodies to function well. Calcium is particularly vital as a building block of bone tissue.

- Calcitriol: A steroid hormone that has long been identified for its imperative function in influencing body levels of calcium and phosphorus, and in mineralization of bone.

- Vitamin D: It is an essential component in bone health that helps in ensuring that the body absorbs and retains calcium, which is critical for building strong and healthy bones.

- Other Important Hormones: Hormones are important to bone strength. They are chemicals produced by glands that travel throughout the body and have various effects on the growth, maturation, energy, weight, and bone strength.

Furthermore, there are many things we can do to keep our bones healthy and strong.  Here are few tips:

Protect your bones at every age:
People from all age group should be aware about things that they can do to have strong bones. Moreover, you can improve your bone health at any age.

- Get enough calcium and vitamin D:
Calcium is one of the key nutrients required for building strong bones and teeth structure. This nutrient can be found in foods like milk & other dairy products, leafy green vegetables, soybeans, etc. Vitamin D is also another most important nutrient that improves calcium absorption and bone growth. You can get enough vitamin D from your diet, sunshine, or supplements. Bones are invariably renewed and grow stronger with a proper diet.Therefore, it is necessary to take enough calcium and vitamin D in your diet at every age.

- Get plenty of exercise:
Exercising is the best way to make your muscles as well as bones stronger. Some of the best exercises for healthy bones are weight bearing, strength building, climbing up stairs, walking, lifting weights and dancing. A regular exercise is very helpful in slowing or preventing bone and muscle loss.

- Have good health habits:
It is necessary to have good health habits so as to live a healthy lifestyle. The best way to have strong bones is to stop smoking. Also, if you prefer to drink alcohol, avoid drinking too much.

- Consult your doctor about medicines you are taking:
Some of the medicines that you are taking could weaken your bones. Hence, it is truly essential to ask your doctors about the ways to take medicines, which are safe for bones. Also, discuss ways to protect your bones while treating other problems.

- Maintain a healthy weight:
Maintaining a healthy weight is also essential because if you are underweight, it raises the risk of broken bones also known as fractures and bone loss. Moreover, broken bones can be painful and sometimes require surgical procedure to cure. They can also induce long-term health problems.

As you can see, keeping your bones healthy is important at every age and stage of your life. A good knowledge of what to expect and taking steps to counterbalance the effects of aging can assist you greatly in maintaining a good health. Follow these guidelines to delay the oncoming and slow the progression of any age related changes.


Author Bio: Bency George is an experienced Psychologists Newcastle and along with that he is having a good knowledge in the field of maintaining bones and muscles health. Though being not professionally related to this field, he has a clear idea of different causes of aging and its effect on bone health and different ways to keep bone and muscles in good condition.

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Anti Aging - 5 Health Tips to Improve Your Health and Longevity

Anti aging is more than looking young, it is about feeling young and staying vigorous and strong in your advancing years. As you approach your 70s, 80s and even 90s, it is possible to look and, more importantly, feel years younger. The secrets are simple but powerful and while these five easy health tips may seem too simplistic to be effective, know that nothing could be farther from the truth.

Health Tip: 
Aging

Yoga for Seniors-Ageless Exercises for the Young at Heart

It is a cruel irony that in retirement, a time when people find that they have more free time than ever before, the aging process makes it harder to enjoy pleasurable activities. Yoga, however, is one of the best ways for seniors to improve their health and well-being so that they can enjoy their golden years as much as possible.

Stretching For Runners - How, When and What to Focus On

learn how to stretch

Stretching can be a relaxing and enjoyable part of your running training. It can also reduce soreness, improve your performance and keep you on the roads or track. Knowing how and when and what muscles to focus on, makes it easy to add flexibility exercises to your workouts.

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How To Live To Be 100

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