Healthy Activities For Senior Citizens

Everyone benefits from staying active, but senior citizens need it more to keep their brain stimulated and to reduce the risks of developing dementia. It’s a proven fact, healthy and active seniors live a much more happier and fulfilled life.

They are many benefits to living a healthy lifestyle. It improves your cardiovascular health, lowers cholesterol and high blood pressure, keeps chronic illnesses at bay, prevents diabetes, improve mobility in your joints and much more.

Here are some ideas on activities to help seniors reduce the health risks and live a more balanced lifestyle.

Activities:
Golfing
Bowling – also lawn bowling
Senior Softball
Tai Chi
Swimming
Gardening
Racquet Sports – tennis, table tennis, squash, racquetball, badminton
Dancing
Walking
Biking
Hiking
Fishing

Mental Exercises:
Puzzles and Games
Arts and Crafts
Model Building
Scrapbooking
Photography
Cooking
Yoga
Meditation
Reading
Writing

~Sophia

Health Benefits Of Adding Fish To Your Weekly Diet

There are many health benefits of consuming fish on a weekly basis because of their omega-3 fatty acids content.

Fish is rich in omega-3 fatty acids. They help prevent the formation of clots by making them less sticky. It decreases the risk of embolic and thrombolic strokes. Other benefits of omega-3 fatty acids guards against hypertension, breast cancer, depression and lowers the risk of heart disease and reduce inflammation in arthritis.

Wild salmon, herring, tuna, mackerel, trout, sardines, hoki and halibut contain the most omega-3 fatty acids.

Here’s a simple and healthy salmon dish that is packed with flavour. It’s wonderful on a bed of salad.

Salmon over Greens
Try it with any green leafy vegetable like a spring mix. Add cubed cucumbers to the greens and any regular or flavoured balsamic vinegar dressing. Set aside.

Take a salmon filet (remove skin) and cut into chunks, add a bit of extra virgin olive oil in a non-stick frying pan. Sear the salmon chunks, add salt and pepper and about 1-1 1/2 tablespoons of Dijon mustard. Toss well. If your frying pan is oven proof put it into a 400 degrees F oven, otherwise transfer it into a corning ware and bake for 5-7 minutes or when done depending on your oven. Serve over the salad.

My family also enjoys lingcod with a fruit salsa. Lingcod is not high in essential fatty acids, but it’s high in vitamin B12 and selenium.

Fruit Salsa
1 cup blueberries
1 cup raspberries
1 cup strawberries cut up
1 bunch cilantro chopped
1 red onion diced
Salt & pepper
2 oz lime juice
Touch of honey
1 tsp roasted cumin

Mix all ingredients

It is recommended to eat two servings of fish per week. If you’re not a big fish eater other foods such as walnuts, flaxseed and canola oil all contain omega-3 fatty acids or you can take fish oil supplements.

~Sophia

Prostate Health and Pumpkin Seeds

If you didn’t eat your pumpkin seeds last Halloween then this is a healthy reminder to make use of them this year. Pumpkin seeds are really beneficial for the prostate. Pumpkin seeds contain a protective compound called phytosterols that may help in shrinking an enlarged prostate and help in bladder problems. Phytosterols also have cholesterol lowering properties and reduces the risks of many cancers.

Pumpkin seeds contain:

Zinc – benefits osteoporosis.
Beta Carotene – immune booster, antioxidant.
Potassium – lowers high blood pressure.
Magnesium – Prevents osteoporosis, heart attack, migraines, leg cramps, gallstones and kidney stones and more.
Omega-3 Fatty Acids – Prevents heart disease and lowers cholesterol.

You can enjoy them in salads, baked in your oatmeal cookies, homemade trail mix, or just roasted.

~Sophia

10 Natural Ways To Combat Stress

Stress. We deal with it every single day. Stress doesn’t have to be a negative thing as “good” stress can also put your body out of whack.

Before you reach for any type of medication look to these 10 natural ways to fight stress on a daily basis.

1. Walking
Fresh air does amazing things to our senses and well-being. Walking for just 30 minutes a day increases our mental sharpness.

2. Write
Bring out a journal or notepad and start writing. Writing is very therapeutic. It’s a way for many people to deal with their thoughts and feelings. It brings clarity for the mind and it’s a good tool for problem solving.

3. Exercise
Working out is a proven method to calm the mind and relax the body during stressful times. Hormones are release during exercise that helps us focus better on things and it brings us more balance. People who exercise daily also sleep better and have a stronger immune system.

4. Deep Breathing
Deep breathing frees your mind of negativity and provides a sense of inner peace and tranquility. It will quiet and clear the mind of distractions. You will feel much more content and relaxed. The best part is you can do this anytime, anywhere as it only takes a few minutes.

5. Laughter
I would always feel better after a good, hearty laugh. Naturally, you would feel more lighthearted and positive.

6. Yoga
Not only does yoga reduce stress, there are multiple benefits like sleeping better, increase strength and endurance, lowers blood pressure and heart rate and much more.

7. Eat Well
Processed foods are way too accessible and target people who have hectic lives, but you can create healthy meals in 30 minutes if your kitchen is stocked properly. Take the time each week to have planned, home cooked meals. Over the weekend, make bigger batches, proportion them and freeze it.

8. Music
Listening to music is just one of those things that get you up and moving. You can enjoy different types of music to help you relax, meditate or exercise.

9. Aromatherapy
A few drops of essential oils in a bath, on a tissue or cotton ball to smell or in some boiled water to scent the room can lift your spirits, soothe your nerves, combat fatigue and tension.

10. Tea
There are a variety of herbal teas you can enjoy drinking to bring relaxation and calmness to your life. Chai tea has a combination of ingredients that offers a lot of health benefits. There are spices that lower blood pressure and regulate blood sugar, remove toxins from the liver, aids in digestion, and contain antioxidants. If you;’re not drinking herbal teas, limit your caffeinated tea intake.

These are all sound alternatives to fight stress daily. Even if the world is moving at a fast pace, take the time to slow down, breathe and take it one day at a time.

~Sophia

7 Tips To Reduce Holiday Stress

During the holidays you may find yourself dealing with additional stress. Shopping, baking, decorating, entertaining, keeping up with the kids and household chores can take a toll even on the best multi-taskers. How you deal with it will affect your family and your overall well-being.

Here are 7 tips to help you reduce stress, stay healthy and have an energetic and enjoyable holiday.

1. Organize – How you organize your day will make a huge difference. Ask for help or make a “to do” list to help yourself stay on track and on task. Involve your family by delegating simple duties to the kids like picking up after themselves and keeping their rooms tidy. Older kids can help load or unload the dishwasher, fold laundry etc.

2. Eat right – When people are stressed, they eat. Carefully choose what to put in your mouth. Sugary snacks do nothing, but provide a temporary high and add extra pounds. During the holidays you will be around food a lot that are high in calories so you don’t need the extra temptation. For snacking, fuel your body with raw vegetables, leafy greens, fruits and drink plenty of water. Avoid eating on the go as you’re more likely to eat from a fast food restaurant or buy junk food.

3. Exercise – Just 30 minutes of outdoor walking will do the mind and body good. It’s one way to reduce stress, clear your mind and get some fresh air. If you can’t make it outside, try yoga or meditation. In fact, any type of exercise will make you feel better and give you more energy.

4. Vitamin C and Echinacea – Drink your orange juice daily as it boosts your immune system and fights heart disease. Simply adding 1/2 teaspoon of lemon juice to one cup of water will provide 20% of the daily value of vitamin C. Echinacea is also an immune booster and it helps in fighting off the common cold and flu. It is an herb, so precautions should be noted with your doctor.

5. Sleep – Get plenty of rest because it does reduce stress, improves your memory, controls your body weight, keep your heart healthy and it repairs your body.

6. Positive thinking – Are you an optimist or a pessimist? Positive thinking equals a positive attitude. When you do well, you feel good so praise yourself when you have done a good job.

7. Laugh – Laughter is the best medicine. It reduces stress and it relieves tension.

S McIntyre owns WorkAtHomeSpace.com, a free work at home resource focusing on telecommuting companies, daily telecommute job leads, articles, business resources and other work at home related topics.

You can also visit her blog HealthyPerspectives.blogspot.com, featuring an array of health topics, nutrition, recipes and fitness for maintaining an overall healthy and well-balanced lifestyle.

Prevention Is The Key To H1N1 Flu

Cold and flu season is among us. What can we do to prevent the spreading of viruses like the H1N1 swine flu?

First of all, H1N1 swine flu is no deadlier than seasonal flu.

What are the symptoms of H1N1 flu?
They are somewhat similar to symptoms of the seasonal flu. You can expect:

*Fever
*Cough
*Body Aches
*Sore Throat
*Headaches
*Chills and fatigue
*Eye pain
*Occasionally runny nose, nausea, diarrhea and vomiting
*Lack of appetite
*Shortness of breath

What preventative measures can you take to avoid the H1N1 flu virus?

*Frequent hand washing with soap and water for at least 20 seconds
*Avoid touching the face especially the mouth, nose and eyes
*Boost your immune system by eating a balanced diet. More fresh fruits and vegetables, drink plenty of water, eat foods that contain vitamin C, vitamin D, zinc and omega 3 oils
*Exercise
*Avoid unnecessary stress
*Get plenty of sleep
*Drink lots of water
*Cough or sneeze into your elbow or kleenex and dispose of the kleenex immediately. Then wash your hands
*Avoid crowds or crowded places

It’s not necessary to get the H1N1 flu vaccination if you’re healthy and you have a healthy immune system.

Keep in mind the H1N1 vaccine was produced very quickly and it hasn’t been tested on humans.

Here are some interesting articles.

Swine Flu and Homeopathy
Seasonal Flu Vaccine Increases Risk of H1N1 Swine Flu

~Sophia

Why You Need To Spend 30 Minutes On Yourself Every Day

As busy mothers, we often spend all of our time taking care of the children, doing household chores and running the family errands. When was the last time that you scheduled in some personal ‘me’ time? If you had to stop and think about your answer, it has been too long.

Here is a fact that you should know. If you take 30 minutes of ‘me’ time every day for yourself, you can eliminate symptoms of depression and increase your ability to have fun. Scientific studies show that if you allow some time for yourself every day, you will lead a healthier and happier life.

When it comes to spending some ‘me’ time, here are a few ideas of things you can do.

1. Sit down and read a good book.
2. Take a hot shower.
3. Take a nice bubble bath.
4. Give yourself a manicure or pedicure.
5. Soak your feet and then follow up with a foot massage.
6. Give yourself a homemade facial.
7. Enjoy a cup of coffee or hot tea in a quiet area of your home.
8. Spend a few minutes writing in your journal
9. Do some deep breathing exercises and meditate.
10. Do Pilate’s or Yoga
11. Sit down and write a letter to a friend or family member.
12. Spend some time working on a craft project.
13. Take a 30 minute walk outdoors.
14. Take a small power nap.
15. Spend a few minutes reading your bible or saying a prayer.

The most important thing that you can do for yourself and your family is to take a few minutes every day and spend that time on yourself. You will find that you will get more things accomplished and you will be physically and mentally healthier.

You can contact Shelly via her website at Shelly’s Tupperware Store or visit her recipe blog at Shakin ‘N Bakin In The Kitchen.

How To Find A Good Primary Care Physician

Finding a good primary care physician is the most important step in being proactive in your own healthcare.

These days I see way too many people just opening up their local phone books and selecting a physician by viewing an advertisement in the yellow pages or by seeing an advertisement on television. In my opinion, this is the wrong way to be selecting your own personal physician.

Here are the steps you should be taking:

1. Ask your family and friends who they are seeing for their primary healthcare. Ask them for referrences.

2. Call your local hospital or the hospital you prefer going to and asking them for a referral. These days, a lot of hospitals have Physician Referral Hotlines.

3. Call your local state medical board. Ask them to refer a few physicians to you and let them know upfront that you do not want any referrals to problematic physicians who have complaints against them. In addition, any physician that you are considering you should be checking out their credentials with your state medical board.

4. Ask some local nurses. If you don’t know any nurses personally, ask your friends and family if they do. I often find that the best referrals come from nurses who often know who is the best in the area in a specific medical speciality.

5. Call your insurance company. These days a lot of insurance companies will help you find the perfect physician and often times they are also aware of any physician who has complaints filed against he or she, information that you might not otherwise know about.

Sit down and right down the names of the physicians that have been referred to you and go over your list. If you are comfortable with a certain sex (male or female) eliminate the others.

You can call up the state medical board and check out their credentials. You can also get online and go to the American Medical Associations website and find out information there.

I also recommend that you do a web search for the physician you are considering by going to a major search engine online and typing in the physicians name. Usually, a lot of online information will pop up that you can continue your investigation.

You should always do your research before selecting a physician. One of the most important members of your healthcare team begins with the Primary Care Physician so make sure you have one that you fully trust and who is qualified to take care of you and your family.

Shelly Hill has been in the healthcare industry since 1988 both as a healthcare worker and as a patient. You can contact Shelly thru her Tupperware Site or visit her recipe blog at Shakin ‘N Bakin Website.

Fighting Obesity In Children

A friend of mine came to me a few days ago concerned about her child’s obesity problem. Finally, she is seeing that there is a problem!

In the past I have tried to tactfully address this issue with her but my words and concern fell upon deaf ears so I backed off. Now that a few weeks have passed, she has approached me about the issue.

History: My friends daughter is a minimum of 35 lbs over weight for her age and she is 11 years old. This problem didn’t happen over night, it has been going on for several years. I will refer to the child as Jessica for the purpose of this blog post.

My friend Jane Doe was made aware of this problem a few years ago but totally got defensive when their doctor, family or friends tried to talk with her about the issue. Most of us got frustrated with her and eventually just backed off.

Now that she has brought up the subject with me, I was more than ready to give her some advice…advice I know she wasn’t ready to hear.

I have firmly told her that this problem with Jessica is her fault. Why am I saying it’s her fault you might ask? Because…she has continually purchased junk food and high fat foods for her to eat the past several years and furthermore, they are fast food drive-thru junkies and visit fast food places a minimum of 3 times a week.

Jessica’s bad eating habits are a learned behavior from her mother’s poor grocery shopping and eating out choices. Yes, I know some readers of this blog post are going to disagree with my opinion and that is fine…however I know this family very well and I am 100% positive that this is the problem.

When Jessica comes to visit me (which is often) all she wants to eat is chips, ice cream, candy, baked pastries, french fries and other junk style food. When I would offer her healthier choices, I would get a reply from her such as, “I don’t like that, I want ______.” Everything she wanted was junk food! I don’t eat like that nor do I feed my family like that.

Another issue that has compounded this problem is that fact that Jessica sits in front of the TV watching TV shows, movies and playing video games for hours during the evenings and the weekends instead of engaging in any type of physical activity. You need physical activity to burn calories and to build a strong body.

My advice to my friend was the following:

1. Purchase healthier food choices at the grocery store. Quit buying the junk food…if it’s not in the house, she won’t be able to eat it.

2. Quit eating out at fast food joints 3-4 times a week. When you do eat out…it should be an ocassional treat and order healthier choices.

3. Enroll Jessica in some physical activities such as a swim club, sports team or even a gym membership for children and as her mother, get involved and participate with her.

4. Turn off the TV. Invest in some outdoor games, bicycles, roller blades and other things to get outdoors and some physical activity going.

If you are truly interested in helping your child lose weight and obtain better health, you will find the time to make the changes. Talk to your doctor and a nutritionist for ideas and come up with a plan. Involve your child in the decision making so that they become part of the plan as it will yield better results.

The time to make the change is NOW!

~ Shelly ~

5 Reasons Why Sitting At The Computer Can Be A Health Risk

Sitting at the computer all day can pose some serious health risks. If you think that sitting doesn’t involve a lot of work think again. Although it requires less muscular effort, the muscles are required to hold the trunk, the neck and shoulders in a fixed position.

Here are 5 reasons why sitting at the computer can be a health risk and tips to help correct these problems.

1. Poor posture. Poor alignment of the head, neck, shoulder and back causes stress and pain which affects every part of your body from head to toe and it can have lasting health problems.

Support your back. The backrest should fit the natural curve of your lower back. Your feet should be planted firmly on the floor or comfortably on a footrest. Keep a comfortable shoulder and arm posture. Avoid slouching. Keep your wrists straight and avoid any up, down or side way movements.

2. Eye strain. Constantly staring at the monitor can cause dry or watery eyes, sore, burning or itchy eyes, blurred or double vision and headaches all contribute to eye strain. Although there is no long-term consequences, it’s rather unpleasant.

Take frequent breaks. Give your eyes a rest by focusing on something other than the monitor. You can also sit back and close your eyes for a few minutes or complete other tasks. Blinking lubricates the eye, so blink more often.

Place the monitor at least at arm’s length. Make sure the top of the screen is at eye level so you’re not straining to look up or down. Reduce unnecessary glare and check your lighting. The worst problems comes from overhead lighting or from behind. Dust on the monitor may contribute to glare and reflection problems. Lastly, adjust the contrast and brightness on the monitor that is comfortable for you.

3. Poor circulation. Prolonged sitting can cause fatigue in your limbs, painful leg cramps or blood clots. Get up and move around, go for a 30 minute walk, do some light exercises or stretches for your arms, shoulders, neck, back and legs. Take a few deep breaths by inhaling slowly through the nose and exhaling through the mouth.

4. Forgetting to eat. Many people forget to eat while working on the computer. I can see why. Time just flies. Don’t skip those important meals because they give you energy and will carry you out throughout the day. If you have a daily planner, make sure you schedule a lunch break away from the computer. Drink lots of water to keep yourself hydrated.

5. Eating too much. And some people can’t stop eating. It’s like watching TV and you need something to munch on. You end up eating a lot more than necessary and thus adding extra unwanted pounds to your waistline. Eat your meals away from the computer and if you snack, make sure it’s healthy foods — raw veggies, low-fat yogurt and fruits.

You can visit Sophia’s blog HealthyPerspectives.blogspot.com, featuring an array of health topics, nutrition, recipes and fitness for maintaining an overall healthy and well-balanced lifestyle.

She also owns www.WorkAtHomeSpace.com, a free work at home resource focusing on work at home companies, daily telecommuting job leads, health and wellness, articles, business resources and other work at home related topics.

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