1. WALK WITH A PURPOSE
A Japanese company that started selling pedometers in the 1960s called them “manpo-kei,” which meant 10,000-step meter. Subsequent studies confirmed that those of us who take that many steps a day have lower blood pressure, more stable glucose levels and better moods. But, you don’t have to briskly walk precisely 5 miles each day if you’re doing other exercises, say swimming, lifting weights, cycling, or sprinting short distances. Just know that it’s crucial to really get moving. Remember, not like a snail, but energetically.
2. FORTIFY YOUR MUSCLES AND BONES
We lose muscle tone and bone strength the older we get (on average, about 30% of our strength leaves us between the ages of 50 and 70), which can make physical tasks more difficult and taxing on our bodies, even those that used to be second nature. “Exercise” doesn’t mean training for the marathon or an Olympic team. Low-impact, weight-bearing and cardio exercise can help strengthen muscles (and that includes the heart muscle), keep bones strong, and improve joint mobility, explains Dr. Peggy Yih, an internist with the Joan H. Tisch Center for Women’s Health in New York. Stronger muscles and bones also make us less vulnerable to falls and debilitating fractures.
3. Limit your carbs
There’s no need to completely deprive yourself of carbs in order to watch your sugar, and weight. You can help keep your insulin cells from dying out, and your A1C and glucose levels from rising, by following a low carbohydrate diet to lose weight, and start exercising, advises Dr. Donald A. Smith, an endocrinologist with New York’s Mount Sinai Hospital. Carbs are fruits, grains, fast foods, vegetables, dairy and sweets, such as those on this chart. Each represents 15 grams of carbs. We can have up to 10 of the carbs shown on the chart, per day, or 150 carb grams. This is not like some of the wild diets where you eliminate carbs totally. “You want your weight to go down slowly,” Dr. Smith says.
4. Take it easy for your joints
Healthy joints in your body consist of bones separated from other bones by something called synovial fluid, which is surrounded by the synovial membrane, and provides cushioning and lubrication to the joints. Cartilage, located on the edge of the bone, reduces friction and acts almost as a shock absorber. Ligaments join bone to bone, and tendons attach our muscles to the bones. “All these pieces and parts work nicely together in a nice healthy joint,” explains Susan Hazels Mitmesser, PhD (Dr. Susan), Vice President, Nutrition and Scientific Affairs at The Nature’s Bounty Co., the parent company of Osteo Bi-Flex®.https://www.osteobiflex.com/
The breakdown of the cartilage and the connective tissue between bones will happen naturally over time, but the rate at which it occurs will vary from person to person, and will depend on your environment, on your diet, and on the activities you do each day. That is why it is especially important to maintain a healthy diet and an active lifestyle, such as walking or swimming, so you can continue to move easily as you age.
It’s never too late to start taking care of your joints. In addition to proper nutrition and exercise, you can take it easy with EASE, from the Osteo Bi-Flex® joint care line. Osteo Bi-Flex®’s EASE mini-tab supplements are 80% smaller (compared to Osteo Bi-Flex® One Per Day tablet), so they’re easier to swallow and they’re individually wrapped, so you can carry them on the go. One mini-tab per day supplies Joint Shield™, an herbal ingredient that can help with occasional joint flare-ups; Vitamin D3, an active and potent form of Vitamin D that helps support bone health, and a natural source of collagen called UC-II® that’s been shown to improve joint comfort within 7 days.*†
5. Master meditating
“Start by spending five minutes a day in a quiet place, and concentrate on your breath. Envision your breath going through your nostrils, through the passages into your lungs, and then consciously try to get that air out. The goal is to get your mind to kind of just be still. It will relieve the excess ideas and thoughts that are raising your stress levels. You’re concentrating on something that’s within you,” says Dr. Partha Nandi, host of the syndicated television show, ASK DR. NANDI. Meditation will lower your heart rate and blood pressure. If you can meditate for 30 minutes before you go to sleep, that would be ideal, Dr. Nandi advises.
6. Get 7 to 9 hours of sleep every night
“Most adults need between seven and nine hours of sleep. If only you could see what happens inside your body without enough sleep,” Dr. Nandi emphasizes.
Your body is in a system of creation and repair all the time, Dr. Nandi explains. “Cells are living, cells are dying, new cells are being created. Sleep helps your body to repair it from everything happening during the day, and from toxins in the environment. Sleep gives you a nightly tune up of your brain, of your immune system, of your heart.”
7. Drink enough water
Every system in your body depends on water. Water flushes toxins out of vital organs, for example, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired, according to the Mayo Clinic website.
Every day you lose water through your breath, perspiration, urine and bowel movements. To keep your body functioning properly, you must replenish its water supply by consuming beverages and foods that contain water. A daily total of eight, 8-ounce glasses of water is recommended.
8. Eat breakfast
Consuming a nutritious breakfast of foods such as oatmeal, whole-grain bread, or fresh fruit will do a world of good for your body. It will boost your metabolism, reduce your cravings for unhealthy foods during the day, increase your energy, improve your concentration, productivity and memory, not to mention your mood. Skip it entirely and you’ll likely face a higher risk for potential health problems.
Stress contributes to sickness, so it makes sense that being joyful contributes to good health. Smiling releases neurotransmitters called endorphins that reduce stress and make you feel happy. It reportedly helps support your immune system. And, it makes you more attractive!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Based on two human studies with 5-LOXIN® Advanced where subjects rated their joint health over time, subjects’ joint health improved within 7 days, and continued to improve throughout the duration of the studies.