How To Stay Youthful As You Get Older

Getting older and aging gracefully is often a concern to many people, as worries over health care and pensions mount and the average age of retirement increases as many people choose (or are forced by circumstances) to retire later and later. It is a relevant issue across the country as America’s population is aging, and by 2050 it is estimated that a whopping 22.5% of the population will be over 65 years old. Staying youthful in your mind, body, and spirit is vital if you want to help ward off illnesses associated with old age, and keep active well into your 60’s and beyond. In order to stay youthful as you age, it is important to keep physically and mentally active and healthy and to ensure that you are in a supportive environment and surrounded by caring people who can help you retain your independence.

The Importance of Being Physical

As people age, they often slow down and do less exercise, as there are more aches and pains to contend with and they find they are less flexible and supple then they were when they were younger. However, as you age, it is important to do more exercise and take better care of your body. Being physically active can help you to stay independent for longer as well as helping you to live longer, with regular exercise keeping your heart and body fit and healthy. You are never too old to begin exercising, and gentle activities such as a walk or a yoga class are suitable for any age and fitness level. Be sure not to push yourself too far too fast as there is no competition and it is best to take things at your body’s own pace, but try to exercise for at least 30 minutes five times per week.

Dietary Choices

It is true when they say ‘you are what you eat.’ Your diet also has a big role to play in keeping your body physically healthy and youthful. Be sure to get regular helpings of fruit and vegetables, and aim for five portions per day. These can include canned or frozen fruit and vegetables, as well as juice. Try to eat a range of colors too, as each naturally colored fruit or vegetable contains its own nutrients and vitamins, for example, bright blueberries contain a powerful antioxidant that may help to protect against cancer and heart disease, whereas green vegetables are typically high in iron. Make sure that your daily diet is rich in protein, as people need to increase their intake of protein as they age and it can also help to defend against osteoporosis. You can obtain it through animal proteins or chickpeas, beans, and lentils. Calcium is also important when it comes to fighting osteoporosis and improving the health of your bones. Dairy is a great source of calcium and vitamin D, and the recommended amount is three servings of dairy products a day. If you are lactose-intolerant or cutting out dairy from your diet, then drink a plant-based calcium enriched milk substitute, such as almond or oat milk drink. As with all good diets, balance is the key. Try to ensure that you eat a well-balanced diet, with lots of fiber to help control blood sugar and lower blood cholesterol levels. Remember to keep hydrated by drinking lots of water to boost the overall health of your body.

Being Socially Active Keeps You Youthful

While it is important to focus on your body in terms of staying healthy, it is equally important to be aware of the benefits that being socially active can have on your life. Regular social activity can result in improvements in your mental wellbeing and your quality of life, as can surrounding yourself with a supportive environment which can help protect against the risk of depression. If you are considering moving into a care home, then ensure it is one that offers a sense of community and regular activities where you can join in and meet others. If you would rather stay in your own home surrounded by your own things then research the best in-home care you can get to ensure your life is as comfortable as possible. For example, Families Choice Home Care provide compassionate caregivers who can offer a range of services to help you remain independent in your own home. Technology can also be a big boost to enable you to remain independent later in life. There are an ever-growing range of health and safety tools that can make it easier to live independently, from sensors that can detect if you have fallen and will call for help to apps that can remind you to take your medication. The internet can also offer an easy way to keep connected to any friends or family who doesn’t live nearby and can also allow you to connect to new social networks and combat feelings of isolation.

Keeping mentally active helps your mind to stay youthful

Keeping your mind healthy and being mentally active is a powerful way to reduce your risk of dementia and Alzheimers as well as helping to improve your quality of life. Try doing cryptic crosswords or Sudoku puzzles regularly to stretch your brain, or take a local or online class to learn a new skill to keep your mind active. Recent neurological studies have suggested that learning a new language may be key when it comes to reducing the risk of dementia, helping to preserve brain function as you age, so why not pick a country you’d like to visit and begin to learn their language.

As well as learning new skills later in life, you can keep mentally active in a variety of other ways, for example continuing working or volunteering within your local community. Volunteering can give multiple benefits, including keeping socially active within the local community, helping a local cause, keeping your mind and body active, and providing a rewarding sense of purpose and achievement. Lastly, but by no means least, surround yourself with young people and those who you love to help keep your spirit young and your heart happy.

On a personal note, here's my walking story for National Walking Day a couple of years ago with an update.

5 Essential Tips for Getting Rid of Post-Pregnancy Weight

Pregnant at age 38 with Samuel, my fifth child and third son

The average woman gains 30 to 40 pounds while pregnant, and many struggle to shed the extra pounds after. While losing weight after pregnancy can be a challenge, there are few easy and safe ways any new mother can burn excess fat. Here are five essential tips for getting rid of postpartum weight.

Hydration

When you’re dehydrated, you’re more likely to be tired and weak. This is a particular problem for breastfeeding mothers who fail to drink the extra liter or two they need to make up for their baby’s daily intake. The solution is to drink a cup of water or two every time you breastfeed. If you’re not breastfeeding, you still probably need to drink more water and other hydrating drinks. And you’ll need to drink more water and juice to offset dehydrating beverages like coffee many parents use to get going in the morning, especially if you’re up all night. If you’re drinking milk to get enough calcium, choose low-fat dairy over whole milk.

Breastfeeding

Breastfeeding will actually help you lose weight, but this is only if you’re consuming the right number of calories. If you try to lose weight too quickly, your body will shut off your milk supply. Eat too many calories on the theory that you’re eating for two, and you’ll gain weight. Instead, find out how many calories you should be consuming given your weight and child’s demands and stay in that ballpark. Note that even if you aren’t breastfeeding, you still shouldn’t go on a crash diet or fad diet.

Get Enough Sleep

When you’re sleep deprived, your body tries to make up for it by craving fat, sugar, and carbohydrates. If you went to bed at 10 and got up at six before you had kids, you received around eight hours of sleep. Throw in a couple of late night feedings, and you’ve had close to six or seven hours of highly interrupted sleep. Your body will try to maintain your energy level by making you want high-calorie foods, and you’ll be less able and willing to exercise, too. The solution for parents is to go to bed an hour earlier at a minimum so that you’re getting enough sleep.

Medication

While exercise, proper nutrition, and healthy sleep habits can help, there are cases when you need a little help. If you aren’t breastfeeding, then weight loss medications become a safe solution.

For example, an article that was published on Capital OTC featured a story on Contrave, a drug similar to Osymia, which was approved by the FDA. What separates Contrave is the fact that it doesn’t pose the same risks for heart problems as other diet drugs. Weight loss pills work in a variety of ways, and some may be more appropriate for postpartum women than others, so you should consult a doctor and see what option is the best for you.

Conclusion

While the same advice for losing weight in general typically still applies after you’ve had a baby, there are some limitations, especially if you’re breastfeeding. So, make sure you follow the tips in this article and consult a physician to make sure that your body is ready.

The Advantages of Exercising With Your Entire Family

Adapting to a healthy lifestyle is one of the most desirable things to do today, but it is definitely easier said than done. Fad diets and exercise regimes started on a whim without a serious commitment backing it, are usually followed for a week or two at most. In order to make permanent changes, no amount of extensive short-term diet is going to be of any use. Living healthy can be quite painful in this world where an unhealthy lifestyle is equated to luxury. It is frightfully easy to get demotivated and succumb to lethargy. However, being involved in this endeavor with a supportive team to inspire you and pick you up can be just what you need, and what better team is there than your family?

Active family time

No matter how enticing the look of chiseled and toned abs is, getting them is a painful process. Your motivation is bound to dwindle within the first week of the gym, and when your muscles get soar, suddenly the flab and cellulite will not look all that bad. Interestingly, when you are into this with your family, your threshold of persistence will get higher. Exercising, though physically painful, will become an activity you will look forward to because it will be something you will mentally equate to the comfort of family time. Tricking your body into believing that exercising is an enjoyable family event will keep motivating you back to the gym.

Role models

As children grow into teenagers, they become difficult to communicate with. They begin to look at the previous generation as unapproachable. Teenage is also a time the body goes through a lot of changes. However, working out as a family never lets those barriers of not being able to relate, rise. When children watch their parents leading an active and healthy lifestyle, they cannot look down upon them. The appreciation remains intact as they see their parents push themselves for a better life. This makes both working out and family bond an easy feat. Exercising together with your children is as much fun as watching the latest news with them!

Constant motivation

One of the key problems that people trying to lose weight or struggling to adapt to a healthier lifestyle face is how ridiculously unsupportive families can turn out to be. Eating healthy and going through the pain of working out is difficult and excruciating anyway. Watching your family eat junk and laze around, taunting you for your different choices is even worse. Given this, a family committed to exercising as a team is the most motivating thing ever. A healthy family can support each other and eliminate distractions for each other. Setting work out goals and encouraging one another to achieve them is like having a personal trainer around for all times. There is nothing better to feel like you belong, and when your family can relate to you, it is simply heaven.

If you are looking forward to make healthy choices, talk to your family and try and get them involved. It is a guarantee you will never look back.

On a personal note, here's my walking story for National Walking Day a couple of years ago with an update.

Talkspace Provides an Affordable Therapy Option

People can have a host of medical problems, and they don't fear talking about them or sharing their condition with others. Unfortunately, this isn't always the case when it comes to the issue of mental health. Many don't feel comfortable sharing their problem with others, and they don't always feel like making an appointment and going to a therapist. There is still a stigma associated with seeking mental health assistance.

 

Others are not able to access mental health help due to cost barriers. The cost of a weekly session can exceed $150 a week, and health insurance may not cover everything. What is the option for those seeking help with a mental health concern?

 

Talkspace was created as a service to help those who needed to access help but who did not want to go to a set weekly appointment for whatever reason. Talkspace allows its users to access its services by means of a smartphone app. The services provided by Talkspace are completely confidential, and users may maintain their anonymity if they so wish. Talkspace utilizes licensed professionals to assist clients with their problems through online therapy.

 

The first step in utilizing the services on Talkspace is to sign up and choose a program on the website or through the mobile phone app. The basic plan that Talkspace has set up allows for unlimited messaging therapy for a set weekly price. This service allows the client to message back and forth with a therapist for 24 hours a day, seven days per week. The messaging is accessed through the user's private room on the website or app.

 

Before a user begins therapy, matching is done to make sure that the user has the right counselor to help meet his or her need. Once several questions are answered, the user is matched with a counselor, and messaging can begin.

 

This type of therapy is very useful for those who have an active lifestyle and don't have the opportunity to take an hour or more out of each week to attend an in-person therapy session. Also, those who prefer written communication will benefit from using Talkspace. The service allows the user to have the time to think about a response to the therapist. It offers a reflective time to understand the therapist's questions as well.

 

Those who use Talkspace might feel as if they will get stuck with a therapist that they are not comfortable with. This is not the case. A change can be made at any time.

Raising Kids on a Hectic Schedule: 5 Tips for Proper Parenting in a Time Crunch

No matter how you slice it, life has its ups and downs.
 

As soon as you feel like you finally get into a rhythm in terms of your schedule and your kids’ needs, something comes up to totally disrupt it.

Maybe you’re in a situation where you need to take care of a sick parent.

Perhaps you or your partner’s work schedules flipped and your time with the kids has become limited.

Regardless of how hectic life can become from day-to-day, you can’t let it have a negative impact on your relationship with your children. Likewise, ensuring their happiness is a top priority. Juggling a crazy schedule and your kids is difficult, but with these five tips you can make it happen.

Get Your Sitter Situated

If you or your partner can’t be around much, you need to take the steps to ensure that your sitter is equipped to take care of your kids’ needs. This might including giving out an Uber gift card to ensure they can get from Point A or Point B or provide money for take-out and meal prep.

On a related note, having a strong relationship with your sitter will make all the difference when it comes to making sure your kids are taken care. Rather than relying on one-offs and flaky sitters, strive to find someone who’s invested in your kids’ lives.

Make the Most of Your “Free” Time

Perhaps this is a no-brainer, but you can’t just allow yourself to veg out on the couch on your days off.

While it may be tempting to put your feet up, you need to use your free time wisely to both spend time with your children and ensure they’re taken care of for the coming week. For example, weekends are perfect for day-trips and catching up; meanwhile, Sundays are a prime time to take care of meal prep, homework questions and just plain being there.

Of course, you should also make some time for yourself, just don’t expect too much.

Be Clear That You’re Still Available

When you’re busy, it’s easy to accidentally send the signal to your kids that you’re unavailable and shouldn’t be bothered. Explicitly remind your children that they can come to you at any time and that your hectic schedule isn’t going to last forever.

If your children are old enough for smartphones, such devices are perfect for keeping in touch when you’re away. Whether through texts or FaceTime, you can essentially make yourself available around the clock if they need you.

Encourage Your Kids to be Self-Sufficient

Although your children can’t do everything themselves, it’s certainly a plus when they understand the principles of self-sufficiency. That is, they understand when it’s time to go to bed, do their homework and otherwise adhere to their own schedule.

 

To ensure that your kids don’t fall into bad habits, you likewise can’t let discipline totally fall by the wayside. As a side note, setting high expectations while you’re away can make a big difference when it comes to good behavior.

Learn to Say “No”

You obviously need to make sacrifices for the sake of your kids, but you shouldn’t let others in your personal or professional life to add extra stress on your plate. Learning to say “no” might be difficult in your pursuit of being supermom, but it’s worth it for your mental health in the long-run.

No mom wants to see their kids’ well-being suffer just because of a hectic schedule. By sticking with these tips, you can make the most of your time and maintain your sanity as you do what’s best for them.