Debunking Common Myths About Exercising Among the Elderly

We all know that regular exercise is one of the best ways to keep the body healthy. But if you are pushing 70, working out could be the last thing on your mind. The good news is, you will definitely benefit from working out, no matter your age or physical condition. Even handicapped seniors can work out to keep their bodies fit. In today’s post, we are debunking some of the most common myths about exercising among the elderly:

Myth 1: I don’t need exercise, I’m too old!

Again, no one is too old for exercising. And if you have always felt old, regular exercise will make you feel younger, more active for longer. Any type of rigorous physical exercise does wonders for the body. Exercise helps restore vitality and strength. It keeps the heart and muscles strong, improves flexibility, mobility, and muscle strength.

Exercising regularly is an effective way to reduce the risk of mental diseases including Alzheimer’s and dementia. It protects from chronic diseases including heart disease, diabetes, certain cancers, high blood pressure, and obesity! Even better, regular exercise helps stabilize the mood, especially among people age 70 to 80 years old.

Myth 2: Old people shouldn’t exercise, they should just rest to save their strength.

Wrong! Multiple studies show that a sedentary lifestyle is unhealthy for anyone 50 years old and above. Often, inactivity among older adults is the reason why seniors become sick. When you do not engage in any physical activity, your body becomes weaker along with your immune system. It is a fact that a sedentary lifestyle leads to more hospitalizations.

Myth 3: Exercise could lead to accidents

The fact is, any type of activity will increase a person’s risk of accidents. There is just no way to avoid accidents even if you try to save your strength and rest all day! In addition, working out regularly strengthens the bones and the muscles. Exercising improves balance and flexibility so it actually reduces the risk of sustaining injuries from an accident.

Myth 4: I’m too late to start working out.

No one is too old to start working out. Studies show that adults who work out later in life show greater physical and mental improvements compared to their younger counterpart! If you never workout out a day in your lift, now is the perfect time to start.

That said, make sure to develop a fitness routine that suits your physical condition. For instance, if you suffer from joint pain, we recommend trying out gentle, low-impact exercises. Jogging, brisk walking, and running could prove too much for achy joints.

Myth 5: I’m in a wheelchair, I can’t work out while sitting down

Not true, even handicapped seniors can benefit from exercising regularly. You can lift weights, do bits of stretching, and perform aerobics exercises without standing up. You can also perform chair yoga, chair tai chi and flexibility exercises to keep your muscles nice and toned! Most public swimming pools offer access to disabled individuals. Some types of sports program also welcome wheelchair bound participants. /healthydietbase.com/

Reasons Why Avocado is the Ultimate Superfood

Avocado is the fruit of the flowering plant that belongs to the family Lauraceae. This tropical fruit is native to Mexico and Central America. However, it is cultivated in other countries without frost. Although avocado is high in calories, it is one of the finest superfoods available in the market right now. So what makes avocado such an amazing fruit? In today’s post, we are listing down the amazing health benefits of avocado:

Reduces Risk of Cancer

A study published in the Seminars in Cancer Biology journal noted that avocados are high in phytochemicals. These plant-based nutrients inhibit the growth of cancer cells and induce cell death (apoptosis) among malignant in both pre-cancerous and malignant cell lines.

In addition, consuming avocado is beneficial for patients who are undergoing chemotherapy. This fruit contains vitamin E and glutathione. These nutrients replenish the body’s level of antioxidants, protecting the patients from infectious diseases. Studies show that a low level of glutathione in the body makes healthy cells vulnerable to the effects of chemotherapy.

Avocado is also loaded with anti-inflammatory agents that reduce the risk of mouth, skin, and prostate cancer.

Lowers Cholesterol Level

According to the Dietary Guidelines for Americans, replacing saturated fats with unsaturated fats lowers the bad cholesterol level in the body. Avocado happens to be a rich source of both monounsaturated and polyunsaturated fats. These beneficial fats protect the heart and arteries from fatty plaques. Consuming avocado regularly reduces the risk of cardiovascular diseases.

A 1-oz serving of avocado contains about 3 grams monounsaturated fat and 0.5 grams of polyunsaturated fat. This fruit is also loaded with beta-sitosterol. This chemical lowers blood cholesterol level while increasing good cholesterol. In another study published in the Archives of Medical Research journal, people who eat avocado every week will see a 22% decrease in bad cholesterol. The study involved giving a portion of avocado among patients with high cholesterol.

Boosts Weight Loss

Apart from good fats and essential vitamins, avocado is also packed with dietary fiber. In fact, a medium-sized avocado yields about 6 to 7 grams of fiber. Fiber protects from cardiovascular diseases and certain cancer. These beneficial fats prolong the feeling of fullness and enhance the feeling of satiety, preventing overeating and snacking. The fiber in avocado also regulates bowel movement, which contributes to efficient digestion and faster metabolic rate.

Nutrient Dense

Avocados are incredibly nutrient dense! This fruit is rich in vitamin A, K, B1, B2, B3, B5, B6, C, and E. It is also loaded with folate, potassium, magnesium, manganese, copper, iron, zinc, and phosphorus. All these nutrients keep the cells and organs healthy. Vitamin A, C, and E do double duty as antioxidants. These vitamins protect the cells from oxidative stress, which causes accelerated aging and chronic diseases. The beneficial fats in avocado also improve skin, hair, and nail health.

Even better, avocados contain ZERO sodium and bad cholesterol. It is also high in complex carbs that energize the body. This is the reason why avocado makes the perfect diet food. It is high in nutrients but low in sodium. It boosts energy by supplying the body with complex carbohydrates. /healthydietbase.com/

The Factors of a Balanced Diet

A balanced diet should provide all the important nutrients to keep the body healthy. Every second of your life, your body completes dozens of complex biological processes needed to keep you alive. All these processes are dependent on the food you eat. Quite literally, the kind of food you eat will affect your overall health. Your diet will translate to your skin, state of your health, and organ functions, etc.

But what makes a balanced diet, well, balanced? In today’s post, we are listing down all the factors that contribute to a well-balanced diet:

Lean Protein

Protein provides the body amino acids. Amino acids are the building blocks of life. These nutrients promote the development, repair, and maintenance of the cells. Without protein, your cells will not survive! That said, protein sources are not created equal. Some are high in saturated fats, which could cause cardiovascular diseases. To keep your diet balanced, opt for healthy sources of lean protein such as fish, poultry (skin off), legumes, low-fat dairy, and lean beef.

Carbohydrates

Contrary to popular notion, carbohydrates are not bad for the health. Carbs provide a quick boost of energy to the body. There are two kinds of carbohydrates: simple and complex. Simple carbs are found in refined, processed foods such as white rice, white pasta, white bread, candies, and sweet pastries. This is the kind of carbohydrate you should avoid because it causes a spike in blood sugar level. A spike in glucose level leads to sugar crash and intense cravings.

Complex carbohydrates are slow-burning carbs found in legumes, vegetables, whole grains, and fruits. This is the kind of carbohydrate you should eat. Unrefined foods do not cause a spike in the glucose level that leads to intense cravings. These sources of complex carbs are also loaded with essential nutrients and antioxidants.

Healthy Fats

Fats refer to fat-soluble vitamins A, D, E and K. Beneficial fats (monounsaturated and polyunsaturated fats, omega-3 fatty acid) lower bad cholesterol in the body. Saturated and trans fats are harmful fats that cause heart diseases. Excellent sources of healthy fats are oily fish, avocados, nuts, olive oil.

Vitamins and Minerals

Vitamins and minerals refer to organic and non-organic nutrients, respectively. These nutrients contribute to a healthy body. Vitamin A, B, C, D, and E help keep the organs healthy. These nutrients support immunity, promotes proper development, and boosts healing.

On the other hand, minerals like calcium, sodium, chloride, potassium, zinc, and phosphorus promote healthy bones and teeth, assist in the generation of new cells, and boost healing. These nutrients also regulate the water balance in the body and assist in the oxygenation of the organs.

Water

Proper hydration is critical to the health. After all, 60% of the human body is made up of water. Your body fluids flush out toxins from the body, carry nutrients to the cells, and lubricate the organs. You need to drink at least 8 glasses of water daily to stay healthy.

Dietary Fiber

There are two types of dietary fiber: soluble and insoluble. Soluble fiber regulates glucose level and bowel regularity. This nutrient aids in digestion and reduces the risk of cardiovascular disease. On the other hand, insoluble fiber aids in digestion and promotes weight loss. This nutrient also cuts back cravings and makes you feel fuller for longer.

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Diet Tips for Faster Metabolism

A slimmer body is easy to achieve as long as your body is able to burn off fat quickly. Unfortunately, not all of us are gifted with a fast metabolic rate. Worse, our metabolic rate slows down as we age! The good news is, you can achieve a slimmer frame by sticking to several diet habits daily. In today’s post, we are listing down ways to improve the metabolic rate without using drugs, adhering to restrictive diet plans or taking expensive supplements:

Drink a lot of Water

Proper hydration is a critical part of a balanced diet. And water is scientifically proven to boost the metabolic rate. A study by researchers at the University of Utah found that drinking eight 8-ounces of water every day lead to an enhanced metabolic rate. The participants were hooked on machines that monitor their blood sugar, urine concentration, and metabolic rate. Researchers found that the group of participants who drank more water (around 8 to 12 glasses of water daily) developed faster metabolic rates.

Drink Tea

If you like a little variety (or boost hydration even more), drink tea too! Tea is teeming with antioxidants that protect the body from free radical damage. Free radical damage leads to chronic diseases including diabetes and obesity. Tea also boosts energy and induces fat burning! A study published in the Journal of Medicine Investigation found that oolong and green tea improved the metabolic rate of 11 healthy Japanese females. According to researchers, the polyphenols in tea are the reason for the faster metabolic rate.

Mini Meals

Instead of taking three square meals every day, consider breaking down large meals into mini meals. Taking mini meals means spreading out the food you will eat in a day evenly. The smaller portions satiate the appetite without causing a major spike in the blood sugar level. This method inhibits the body from going into starvation mode. Starvation mode is the body’s ability to hold on to as much fat as possible to stave off hunger. This process is common among those who stick to restrictive diets or those who starve themselves. Spreading out your meals keeps the body satiated so fat burning remains efficient.

Consume Healthy Fats

Contrary to popular notion, not all fats are bad for the health. Omega-3 fatty acid helps keep the brain and cardiovascular system healthy. This beneficial fat aids in development and protects from oxidative stress. Even better, omega-3 fatty acid increases the fat-burning enzymes in the body. It helps the body burn off excess fat equivalent to 400 extra calories!

Go Organic

Farmed produce and meats grown using toxic compounds alter the body’s metabolic rate. These foods contain antibiotics and hormones that disrupt the body’s immune system and hormone levels. The next time you go to the supermarket, choose organic foods.

Organic foods are free from compounds that could harm the body. These foods are grown without using herbicides, pesticides, antibiotics, and hormones that will end up in the body. Even better, organic foods will speed up your metabolic rate!

Exercise Regularly

When it comes to fat burning, nothing works as efficiently as regular exercise. So make exercising a daily habit. Work out at least 45 minutes every day to keep the body in shape! According to the National Health Service, those who work out have a higher muscle to fat ratio than those who do not work out at all. More muscles mean more efficient fat burning. How? It takes a lot of fat burning to maintain lean muscles. For every pound of muscle, the body burns 50 calories. /healthydietbase.com/

How to Minimize Redness and Scarring After Mole Removal

A mole removal surgery is an invasive treatment that removes unwanted moles in the variety. The procedure can be done through an incision or shave removal method. Incision method involves applying an anesthetic to numb the target area. An incision is made to remove the mole. The incision is small enough that it does not require stitches.

The shave method involves using a scalpel to shave the mole slightly below the skin. Then, the target area is either cauterized or burned to stop the bleeding. Both procedures could lead to redness and scarring. To reduce the risk of scarring after mole removal, consider these after-treatment tips:

Clean the Wound Properly

Your dermatologist will provide detailed after-treatment instructions to aid in proper healing. You have to follow your doctor’s instructions to avoid unwanted scars on the treated area. The after-treatment care could include taking different antibiotics, dressing the wound, keeping the wound germ free, and after-surgery checkups.

You can either use prescription wound meds to clean the wound or dab a little hydrogen peroxide to kill germs. Keeping the wound clean reduces the risk of infection and minimizes swelling.

Don’t Forget to Moisturize!

You want the treated area to stay hydrated to prevent scar formation. To minimize redness, apply nut butter-based moisturizers or beauty oil. The nutrients from these moisturizers aid in faster healing. That said, do not moisturize the surgery site as soon as the procedure is done. Apply the moisturizer after a scab has formed over the wound.

Scar Treatment Cream

Take your after-surgery care routine up a notch by applying scar treatment cream regularly. You can get this product from your dermatologist or through your local pharmacy. The cream will reduce the risk of scars, heal the treated area, and prevent infection. Look for a treatment cream formulated with natural ingredients. Apply the cream two to three times per day for 12 weeks or as recommended by your dermatologist.

Regular Massage

A massage speeds up healing by boosting blood circulation. When the skin is getting enough oxygen from the blood, it reduces the risk of scarring. You want to use gentle strokes and minimal pressure to avoid bleeding. Limit the massage to at least 2 minutes long. Use a lotion to lubricate the surgery site.

Balanced Diet

Your diet affects your overall health. Proper diet also reduces the risk of scar formation! To maintain healthy skin, boost your consumption of oily fish, nuts, and grains. These foods contain omega-3 fatty acid that keeps the skin healthy. Drinking at least 8 glasses of water every day is one way to speed up healing too! Finally, fill your plate with green, leafy vegetables, snack on citrus fruits, and consume unrefined foods.

Avoid Strenuous Activities

Intense physical activities affect healing after surgery. Unless the skin has healed completely, do not engage in rigorous physical activities. Intense physical activities put a lot of pressure on the body. This could lead to tearing of the stitches, opening of the wound, or excessive sweating that could lead to infections. When the affected area is traumatized repeatedly, scar tissues will start to form. /healthydietbase.com/