How to get active in your 60s,70s and beyond

Introduction

The Daily Telegraph reports that new research concludes that sitting for hours a day speeds ageing. This shows how important it is, particularly as we become older,that we take regular periods of physical movement throughout the day, and not live a sedentary lifestyle so as,literally, to shorten our lives and reduce quality of life.

So let’s MOVE IT! 

This could be an intro for a book : SOD SITTING Get Moving! by authors Diana Moran and Muir Gray.

In order to do what is required for our good health a guide book is essential to ensure that we stick to our task.Well, we are in luck! Continue reading “How to get active in your 60s,70s and beyond”

Some easy steps to a better quality of sleep

Resting – (Oksay Mark @ dollarphotoclub)

 Ageing Can Make For Sleepless Nights

You may find as you age that your ability to live longer is rewarded with insomnia. It does not seem fair that you worked so very hard to stay healthy and fit, and in return you are much more likely to suffer sleepless nights as you grow older. But when you look at it from a purely physical point of view, the ageing / insomnia relationship makes a lot of sense.

Beginning at about 50 years of age, your body begins to grow weaker faster. Both inside and out, your body is simply not as healthy as when you were younger. Many senior citizens have reported becoming sleepy earlier in the evening than ever before. This means that they also wake up early. And though there is nothing wrong with that natural cycle, unfortunately poor quality of sleep and insomnia often also come hand in hand.

Lack of Sleep Increases the Effects of Aging – HealthCentral.com

HealthCentral.com reports that according to researchers at UC Berkeley, lack of sleep increases the effects of ageing. Older adults often miss out on deep, restorative sleep—and that causes more problems than frequent yawning and daytime drowsiness. 

Read more …

Why Your Sleep Patterns Change As You Age 

As you age, it is important to understand how sleep changes throughout your life. Since your body produces lower levels of growth hormone, your natural disposition to enjoy restful slow wave and deep sleep cycles is inhibited. You produce much less melatonin than when you were younger, meaning rapid sleep cycles and waking up often during the night. But this insomniac behaviour can be treated naturally and effectively.

First off, try to identify if perhaps there is some outlying cause for your insomnia,other being than age-related.Are you in a situation which provides a lot of stress during the day? Do you often feel depressed? Do your personal relationships create anxiety and worry? These may all be simple causes of anxiety which can be psychologically treated.

Age-Related Insomnia – Here are 6 Tips To Help You Sleep Better at Night

You can try the following tips to get a better night’s rest.

1.Set a sleep schedule and stick to it. Go to bed and wake up at prescribed times.

2.Do not drink alcohol or eat for at least 3 hours before you go to sleep.

3.Check your medications. If sleeplessness is a symptom, ask your doctor if you can take that particular medicine earlier in the day.

4.Falling asleep with the TV on is a no-no. It may take you some time to break yourself of this habit, but your mind subconsciously pays attention to the sound of the television after you have fallen to sleep, causing poor sleep patterns.

5.Listen to your body. If you find yourself feeling drowsy on a consistent basis earlier than you have gone to sleep before, adjust your bedtime accordingly.

6.Create bedtime rituals. A relaxing bath or soothing music, stress and relaxation management techniques like mindfulness meditation, and any repeated, calming action can help you get to sleep quicker.

7.Finally,if you suffer from acid reflux or digestive disorder which are  common  causes of insomnia,you may want to check your diet. Poor diet can definitely lead to symptoms like these, which make it very difficult to sleep properly.

The importance of regular good quality sleep has been the subject of many recent reseach projects.

Struggling to sleep? 12 top tips to help you get a good night’s rest without taking pills – Mirror.co.uk

 Struggling to sleep? Here are 12 top tips from Mirror.co.uk to help you get a good night’s rest without taking pills.For most people as they age, the nightly routine of trying to nod off then waking up far too early will be a familiar one. You might have …

Read more …

So here’s to getting a better sleep at night.You can subscribe here to receive more information about matters which are important to you, and pick-up a copy of the Rejuvenation Age at the same time.

 

What you need to know about tomatoes and lycopene

tomato motif
by courtesy of dollarphotoclub

 

In the Europe of the 1700’s “the golden apple”, so described by the herbalist, Pietro Andrea Matthiola ,about two hundred years before,was still often viewed with suspicion because it was closely related to certain plants like the poisonous nightshade vine.Happily, the much beloved fruit and now essential food survived being stigmatised for ever as the “poison apple”.Today,we know the health secret behind the shiny red skin of the large majority of the over 5,000 varieties of tomato that are grown worldwide.The truth about lycopene is now known.

Gina Crawford the well known and highly respected author of many books on cooking and eating healthily has recently written: 5 Things You Need to Know About Tomatoes and Lycopene.

Have you ever wondered where tomatoes get their lovely red colour?
The answer is lycopene, a powerful, naturally-occurring substance that does wonders for your health. Here’s what you need to know about it:

1. Lycopene is an antioxidant

This means that it fights against harmful free radicals, lowering the risk of chronic diseases like cancer, heart disease, and macular degenerative eye diseases.

2. Your body stores lycopene in its tissues to fight cancer

When you consume enough lycopene, your body stores it in your
liver, lungs, prostate gland, colon, blood, and skin. The higher these levels of lycopene are, the lower your risk of developing cancer in the prostate, digestive tract, upper respiratory tract, and lungs.

3. Cooked tomatoes are best

Unlike many other nutrients found in fruits and veggies, the
availability of lycopene is actually increased when tomatoes
are cooked. Good sources include tomato paste, tomato
sauce, tomato juice, and of course tomatoes that you’ve
cooked yourself.

4. You should aim for 30 mg per day

Eating 30 mg of lycopene per day can lower your risk of heart
disease and stroke. One raw tomato contains only 3 mg of
lycopene, but you can get all you need from half a can of
tomato paste, two glasses of tomato juice, or four tablespoons
of ketchup.One small can of tomato paste provides 62 mg of
lycopene. Two glasses of tomato juice, four tablespoons of
ketchup per day or a bowl of tomato soup provide an ample
amount of antioxidant protection for your body.

5. Lycopene is fat-soluble

Your body will absorb far more lycopene if you consume some
fat at the same time, so add a little extra virgin olive oil to your
tomato sauce!

6. Lycopene lowers ‘bad’ cholesterol levels

In doing so, it prevents the hardening of your arteries and lowers your risk of coronary heart disease, heart attacks, and strokes.

NOTE: The amount of lycopene varies in tomatoes. Tomatoes
allowed to ripen on the vine contain the most lycopene. The more brilliant red a tomato is, the more lycopene it contains.

  • Gina Crawford
Italian food ingredients on wooden background (dollarphotoclub)
Italian food ingredients on wooden background (dollarphotoclub)

There you have it.In summary,unlike other fruits and vegetables, where nutritional content such as vitamin C is diminished upon cooking, processing of tomatoes increases the concentration of bioavailable lycopene. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. Thus processed tomato products such as tomato juice, soup, sauce, and ketchup contain the highest concentrations of bioavailable lycopene.

Tomatoes provide an essential ingredient in the Mediterranean Diet..Healthy,easy to grow and delicious, cooked or eaten raw in salads,it is little wonder they are one of the most popular of foods. See Mediterranean Diet for Beginners. for a quick start guide.

 

Best fitness exercises can delay or prevent illness in later life

some people doing yoga exercise
An image of some people doing yoga exercises -dollarphotoclub credit

One of the abiding myths as we age is that illness and loss of physical ability are inevitable, and much reduced quality of life must follow.The good news is that this is simply not true.Although,when you grow older, keeping energy up, your independence intact and staying free of illnesses and pain does become more difficult.

According to the nihseniorhealth website – staying physically active and exercising regularly can produce long-term health benefits and even improve health for some abler people who already have diseases and disabilities.That’s why health experts say that older people should aim to be as active as possible
Continue reading “Best fitness exercises can delay or prevent illness in later life”

8 surprise health benefits of walking up and down stairs

What Are the Health Benefits of Walking Up Stairs …

Introducing this topic is “What Are the Health Benefits of Walking Up Stairs?” by Brenda Scottsdale. “Use the stairs at work instead of taking the elevator. … If you have health problems, …” Continue reading “8 surprise health benefits of walking up and down stairs”

Simple mindfulness fundamentals

 

Akuppa John Wigham creative commons
Akuppa John Wigham creative commons

If you have visited a good bookshop recently you will probably have noticed the groaning shelves straining to support the great number of books written about the simple meditative state of awareness which is called mindfulness.Largely unknown in the West until the 1970s, Asian religions have been been practising meditation techniques,including mindfulness, since around 5th and 6th BCE.

What is mindfulness? Continue reading “Simple mindfulness fundamentals”

Where you can in the UK make a difference as a volunteer

A helping hand via dollarphotoclub
A helping hand via dollarphotoclub
 

A recent  post on the60life introduced the benefits of volunteering. Following that theme, it is volunteers’ week in the UK. From 1st June until 12th June, the work of the many thousands of people who give freely of their time in the service of others in the community,througout the year, is being celebrated.Perhaps you may wish to join in as a volunteer but are not sure how. Continue reading “Where you can in the UK make a difference as a volunteer”

Simple daily habits to ignite your passion for writing

 

 

 

courtesy dollarphoroclub a good cup of morning coffee
courtesy dollarphoroclub
a good cup of morning coffee

As I sit writing this post early in the morning a question springs to mind : can you teach an old dog new tricks? Continue reading “Simple daily habits to ignite your passion for writing”

Why volunteering to serve others is good for you

www.volunteersweek.org 2016 logo
www.volunteersweek.org
2016 logo

Volunteers’ Week this year has been stretched to run from the 1st -12th June.It is held annually in celebration of the work that many thousands of people in the UK put in freely to help in their free time with tasks,projects for the benefit of others in their community or country.
Continue reading “Why volunteering to serve others is good for you”

The great myth of advancing years

 

fresh idea from dollarphotoclub
fresh idea from dollarphotoclub

If you are not ready to contemplate retirement having reached a certain age you’ll find the book “Smashing the Age Barrier: The Ultimate Survival Guide to Success and Happiness” a useful point of reference and the road map you may have been looking for to help further your aims.It may not have all the answers for you personally, but it has an abundance of strategies and resources to think about and act on. The author, clearly himself not ready to retire to the golf course, sets out to blow away the great myth about advancing years.If you do not wish to you do not have to retreat from life, change your lifestyle, slow down,and live out the rest of your life in slow motion. The purpose of his book is to provide a step by step guide to achieving your purpose,aims and ambitions in life, regardless of your age. Continue reading “The great myth of advancing years”

23 tips to reduce your osteoarthritis pain

 

oa-infographic

Osteoarthritis (OA) is the most common form of arthritis in the UK and is a condition in which the joints of the body become damaged, stop moving freely and become painful. – Arthritis Research UK

The risk of developing osteoarthritis increases from the late 40s.

Also according to arthritis research UK, 8.75 million people in the UK have sought treatment for osteoarthritis.This is how the figures stack-up: Continue reading “23 tips to reduce your osteoarthritis pain”

On the search for gravestones old and curious

Unknown

 

On retirement or throttling-back on work, many 60lifers look to spend more time on lifelong interests, or in pursuing new hobbies, like family history, visiting churches,or perhaps a more unusual hobby of visiting a ‘ collection ’ of many cemeteries and curiosities.The latter pastime is often in the cause of providing voluntary help necessary for the preservation and protection of gravestones; the study of people buried in a particular place;tombstone photography;tombstone rubbing and gravestone design, often used as an inspiration by artists,or it may just constitute a good day out in the fresh air walking.

Where have all the gravestones gone?  Continue reading “On the search for gravestones old and curious”

The Best of the60life in May

via dollarphotoclub - the good life
via dollarphotoclub – the good life

Nearing the end of a busy month. The following are the Best of the60life in May  which you may have missed: Continue reading “The Best of the60life in May”

5 easy tips on taking the first steps to trace your UK ancestors

The family tree of Ludwig Herzog von Wurtenberg Source : wikipedia
The family tree of Ludwig Herzog von Wurtenberg Source : wikipedia

You may now have more time to pursue hobbies like genealogy.It maybe something you have always had in mind to do given more time.You may also feel that as you grow older you perhaps owe it to those younger in the family to provide as much information as possible about the family’s history so that it can be passed down to future generations. Or you may simply have an inquisitive nature and have stumbled upon this absorbing hobby. Continue reading “5 easy tips on taking the first steps to trace your UK ancestors”

Why the way we breathe is so important to our health

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Who says so?

It seems a great many people do. A current google search using a keyword such as “breathing” will produce many tens of millions of references, many pointing to advice and information, much of which is clear It and helpful in our daily lives. It is clearly an important subject.So why add to the many millions of words already swirling around the internet, and elsewhere in books and magazines? Some messages are so important that they cannot be reinforced in the general population too often, one such is : Breath is Life. Continue reading “Why the way we breathe is so important to our health”

The short guide to dealing with stress in later life

Boredom in retirement -that'll be the day!
Boredom in retirement -that’ll be the day!

Of course stress has no respect for age.We know it’s part of life.Its destructive nature can affect anyone at any time, and the long term effects can creep up like a shadows in the night inflicting their damage to our health, catching us unawares.The natural ability to withstand the persistent onslaught of stress is much degraded,as we grow older, but succumbing to ravages to health is not inevitable. Continue reading “The short guide to dealing with stress in later life”

Why changing some habits can benefit you in older age

How's this for a good habit?
How’s this for a good habit?

Breaking old habits of a lifetime is just what the doctor ordered if,for your health’s sake,you take for inspiration that you’re never too old to adopt new healthful habits. The rewards: In the Johns Hopkins-led Multi-Ethnic Study of Atherosclerosis,which tracked more than 6,000 people ages 44 to 84 for over seven years, those who made good-for-you changes like quitting smoking, following a Mediterranean diet, getting regular exercise and maintaining a healthy weight decreased their risk of death in the time period by 80 percent. The following changes not only keep you healthy, they can help slow down the ageing process, inside and out. Continue reading “Why changing some habits can benefit you in older age”

9 of the best websites for walking events in the UK for all ages

via dollarphotoclub
via dollarphotoclub

Regardless of the growing success of the month of May as National Walking Month, the appeal of gathering and walking in groups has risen apace in many other months of the year.This can only be to the general benefit of the now large number of people who look to walking in groups as a fun and healthy thing to do. Continue reading “9 of the best websites for walking events in the UK for all ages”

How to be physically flexible at any age

dollarphotoclub (c)
dollarphotoclub (c)

Flexibility is something we all need in our everyday lives in order to function properly and with relative ease.It provides a range of movement in a joint or joints, and muscles across joints.Without this ability, everyday activities, even simple personal ones, become more difficult to carry out. Also a person’s balance can be seriously affected leading perhaps to being prone to falls resulting in further injury.The problem is that as we age our flexibility tends to deteriorate,and also this resultant lack of function has often become worse over time because of a sedentary lifestyle.Many of us take take flexibility for granted until we begin to lose it. Part of the problem is therefore unconsciously self-inflicted.So what to do if afflicted, say, with back pain or loss of mobility? Continue reading “How to be physically flexible at any age”

5 mythbusting articles you may have missed at the60life blog about your health in later life

why1

There are many misconceptions about getting older.One of these is that older people inevitably will suffer from significant age-related decline in health.This is what many parents and grandparents of those now in their 60s and 70s were led to believe.With a lower life expectation they also seemed to be condemned to a short retirement in ill-health before death. Society and culture did not expect any more from older people. The stereotypes were out there with ‘pipe and slippers’ often the onlyreward at the end of a working life. Nowadays so much has changed and with good reason.Apart from people wanting more out of life the realisation has surfaced that in reality something can be done to prolong an active life.

Myth 1: Trying to improve fitness in older age is pointless Continue reading “5 mythbusting articles you may have missed at the60life blog about your health in later life”

The really simple way to walk for health in later life

Happy senior couple hiking in the park (dollarphotoclub)
Happy senior couple hiking in the park (dollarphotoclub)

 

INTRODUCTION

The problem for many of us today is that we just do not exercise enough. This can have dire consequences as we age.

According to the Lancet medical journal,about two thirds of the adult population in the UK does not take sufficient exercise and are endangering their health.The British Heart Foundation 2015 physical activity survey revealed that only 30% of over 75s meet a reasonable physical level of activity. These are astonishing statistics,and if we don’t use our physical ability to take reasonable levels of exercise we will eventually lose it.

In the UK and the US health authorities  tend to agree that we should strive to achieve 10,000 steps each day equivalent to about 5 miles.The average person in the UK reaches around 3000-4000 steps daily according to the NHS( in the US this figure is said to be around 5,200 -5,900)

There is a simple way we can individually deal with this problem of low activity, and that is by walking for health in later life. Continue reading “The really simple way to walk for health in later life”