Healthy Juicing Tips

 

How to Healthy Juicing Tips. Everything you need to start juicing: 7-day plan of healthy juicing recipes, expert how-to healthy juicing tips, juicer-buying advice and how to juice using a blender. Each of our 7 healthy homemade juice recipes provides about a quarter of the average daily recommended fruit and vegetables per glass (5 1/2 cups for a 2,000-calorie diet).

Several studies show that adding more fruits and vegetables to your diet can improve your mental health and sense of well-being, yet most of us don’t get enough. While smoothies generally contain more fiber (because the whole piece of produce ends up in the final product) and more fruit, fresh juices can be loaded with dark leafy greens and lots of red, orange and/or purple vegetables to help maximize the nutrients in every glass.

Our 7-day juice plan gives you delicious recipes every day to help you add more fruits and vegetables to your diet. Learn more about our How to Healthy Juicing Tips:

7-DAY JUICE PLAN

Juices are great any time of day but are a nice addition to a healthy breakfast or as a snack.

(Note: Each recipe makes two 8- to 10-ounce servings of juice.)

Day 1: Green Juice (find recipe here)

healthy tips
parsley

Fun Fact: The celery and parsley in this juice deliver apigenin, a compound that promotes the death of cancerous cells, according to new research from Ohio State University.

Day 2: Tomato-Vegetable Juice (find recipe here)

Fun Fact: When people drank a glass of vegetable juice daily, they got double the veggie servings of people who just tried eating more vegetables.

Day 3: Strawberry-Cucumber Juice (find recipe here)

Fun Fact: Strawberries are the third-best food source of polyphenols, antioxidants believed to reduce the risk of cancer and heart disease, which Harvard researchers have shown help keep your teeth healthy.

Day 4: Blueberry-Cabbage Power Juice (find recipe here)

healthy tips
carrots

Fun Fact: Red cabbage and blueberries pack this juice with anthocyanins, which may help keep your memory sharp.

Day 5: Spinach-Apple Juice (find recipe here)

Fun Fact: The spinach in this juice provides a healthy dose of vitamin K, which helps keep your bones strong.

Day 6: Ginger-Beet Juice (find recipe here)

Fun Fact: Drinking beet juice before a workout may increase your stamina by boosting blood flow, which gets your muscles the fuel and oxygen they need.

Day 7: Carrot-Orange Juice (find recipe here)

Fun Fact: When people washed down a high-fat meal with a vitamin-C-rich fruit juice (this one provides 66% daily value) they had significantly lower levels of cholesterol and triglycerides in their blood versus those who drank a placebo.

HOW TO MAKE HEALTHY JUICING TIPS: 6 STEPS & EXPERT TIPS:

Excited to start juicing? This 7-day juice plan is designed to be a starter kit with healthy juicing tips and recipes to help you get started or, if you’re already a home-juicing enthusiast, to give you new ideas for your juicer. Here are tips for making your own healthy, fresh juice at home.

healthy tips
leafy greens

1. Wash all fruits, vegetables, and herbs well—no need to dry them.

2. Follow the manufacturer’s instructions for juicing—every juicer machine is different.

3. Add the most delicate ingredients first, such as leafy greens and herbs.

4. Follow with soft vegetables and/or fruits (tomatoes, berries, etc.).

5. Finish with hard vegetables and/or fruits (apples, celery, etc.). Our recipe ingredients are listed in this order.

6. Drink fresh juice within a day or freeze it.

Healthy Juicing Tips
BJE430SIL Breville

There are many types of juicers on the market, but they can all be classified into two main categories: high-speed (a.k.a. centrifugal juicers) or low-speed

High-speed juicers process fruits and vegetables at a higher speed through contact with a spinning shredder against a mesh filter, creating a “centrifuge” force. With non-ejection types, the pulp remains in the shredder basket; with automatic-ejection types, the pulp is discarded into a separate waste basket.

High-speed juicers tend to be less expensive, however, proponents of the raw food movement say the heat produced along with the high speed may break down some of the nutrients as the juice is extracted.

Recommended high-speed juicer: Breville BJE430SIL Juice Fountain Cold

==>click here to buy BJE430SIL Breville Fountain Juice Cold<==

Low-speed juicers process fruits and vegetables at a lower speed, thereby producing less heat and noise and extracting more juice than high-speed juicers. For leafy greens, such as spinach and kale, low-speed juicers are best. There are two types of low-speed juicers: horizontal and vertical.

Horizontal and vertical low-speed juicers differ mainly in shape, with the vertical juicer being more compact and the horizontal juicer requiring more counter space.

However, horizontal juicers have more versatility because they offer the ability to create homemade nut butter, pasta, and baby food. Low-speed juicers are more expensive, but ideal if you want to make juices that include a lot of leafy greens. Learn more>>

HOW TO MAKE JUICE WITH A BLENDER

No juicer? No problem. Try this low-tech version for how to make juice without a juicer.

1. Coarsely chop all ingredients.

2. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied.

3. Cut two 24-inch pieces of cheesecloth. Completely unfold each piece and stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth.

4. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together with one hand and use the other hand to twist and squeeze to extract all the juice from the pulp. If you don’t want stained hands, wear rubber gloves.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.
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Centrifugal vs. Masticating – Pros and Cons. What is the best juicer to buy? Can the juicer handle everything? Which one is the most powerful?

juicer
wheatgrass

When it comes to extracting the juice of highly-fibrous leafy greens such as wheatgrass and spinach, only the more powerful juicers can do the job. In general, a minimum of 400 watts is needed for extracting the juicy goodness of tough vegetables. Of course higher power may mean costlier electricity bills, but if you want to save on produce in the long run or have better-quality juice, you may not mind the spikes in your statements.

Easy to clean

The more functions a juicer is capable of, the more parts it contains and consequently, the more challenging it is to clean. On the other hand, simpler models of juicers consist of only 5 to 7 parts, making clean-up relatively straightforward.

Ask yourself what functions are most important to you in a juicer? If you want more than a juicer and would like to make pasta with it, go for the more complicated juicers even if they are a challenge to clean. Learn more>>Tips on How to Make Juicing Affordable.

What are the types of juicers?

The two main types of juicers which you’ll have to decide on are centrifugal vs. masticating juicers. Both are great for different reasons….

Centrifugal Juicers

Centrifugal juicers are probably the most typical juicers. This type of juicer extracts juice using a metal blade which spins at high speeds against mesh filter. Centrifugal force is what brings about the separation of the liquid from the flesh.

juicer
leafy greens

While these conventional juicers are relatively efficient at churning out fresh fruit juices, they do present a drawback when it comes to juicing leafy greens such as wheatgrass and kale. Incidentally, if you are a purist juicer, leafy greens are your best friends, and you may not like the fact that centrifugal juicers are not quite up to the task of juicing greens.

Pros:

Price–you can pick up an excellent quality centrifugal juicer for a lot less than a quality masticating juicer. The very high models, however, are comparable in price.

Speed–if you’re looking for juice in a hurry, centrifugal juicers are your saving grace. The high RPMs mean your juicing times are considerably shorter.

Ease of use–ideal for beginners and experts alike since centrifugal juicers make juicing simply. The way these machines are set up means juicing will never be complicated

Clean up–since these juicing machines are easy to disassemble, they are also easy to clean juicers. The newer models are dishwasher safe also, meaning tedious cleanups are a thing of the past.

Cons:

Oxidation–-The high RPM associated with centrifugal juicers also generates a lot of foam which drives more oxygen bubbles into the juice, resulting in the lower shelf life of the juice. Juice extracted by centrifugal juicers spoil rather quickly due to the oxygen-laden foam and must be consumed immediately. With this, you cannot hope to make a bulk of juice and store for later.

Lower yields than masticating juicers- Centrifugal juicers are also not as efficient as masticating juicers regarding generating a return. The pulp that comes out of centrifugal juicers is still relatively wet which means that less of the juice is extracted. You cannot count on centrifugal juicers to remove high yields of juice from high-fiber leafy greens like wheatgrass, spinach, and lettuce.

Noise–Tend to be loud, comparable to a blender. You cannot run them when the baby is sleeping or when you want to keep on a conversation with your spouse

Can’t juice leafy greens–-as mentioned above, due to the nature of these juicers, you won’t be able to juice leafy greens such as wheatgrass or kale.

Masticating Juicers

juicers
fruits and vegetables

Masticating juicers are also known as cold-press juicers as their juice extraction mechanism does not produce heat. These juicers initially crush before pressing fruits and vegetables. These juicers mimic the natural mastication or chewing mechanism of our oral cavities.

The auger chews on fresh fruit and vegetables at slower speeds than centrifugal juicers. This slow speed significantly reduces heat and foam generation while increasing the efficiency.

Pros:

Juice yield–Compared to centrifugal juicers, masticating juicers are much more efficient at extracting juice from highly-fibrous greens such as wheatgrass and other greens. The pulp comes out arid, and the yield is high.

Juice quality–the way these juicers work allows for an end product with a longer shelf life.

Oxidization–The cold press mechanism extracts juice which retains more of the nutrients and enzymes that are naturally present in whole fruits and vegetables. This makes masticating juicers the best choice for those who put a premium on nutrition.

juicers
some masticating juicers can make baby food

Noise–They are virtually noise-free so that you can juice without fear of rousing up anybody from sleep. You can juice while listening to the TV or talking with your kids.

Functionality–Masticating juicers are also extremely versatile as they come equipped with features to homogenize food, enabling you to make baby foods for example, as well as make pastes, butter, sauces, fruit sorbets and ice creams. There are even some masticating juicer models that can churn out pasta, breadsticks and rice cakes.

Cons:

Price–The price runs upwards of $200, with some going as far as the $500, for the top of the line masticating juicers. Avid enthusiasts of juicing know they quickly recoup their investment regarding superior quality juice which has a better shelf life.

Clean up–don’t get us wrong, the clean-up of newer masticating juicers is far from painful, but it does take longer than cleaning a centrifugal juicer, which is very easy to clean. Not ideal for time-poor individuals.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions, and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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stay healthy
hectic lifestyle

How to Stay Healthy After 40. Can you benefit from living a healthier lifestyle? I know that I can. Age 40 is when the risk of many health conditions increases. This makes it the perfect time to take stock of your health. Whether you have demanding jobs, aging parents, growing children or all of the above, it’s easy to put health aside. 40 is the time to evaluate your well-being, plan for the long-run and, is an excellent opportunity to do a little introspection. So let’s take a look at how to stay healthy after 40.

Seven ways to stay healthy when turning 40:

Vision problems

Age 40, vision can start to worsen. So have your eyes checked. If you can’t read the fine print on medicine labels or many different types of tags, you might need reading glasses, and if you can’t read the fine print, you might miss some vital information.

Too much exposure to the sun can increase cataracts, so sunglasses are a good idea. Be sure they have the UV-A and UV-B protection.

A diet high in fruits and vegetables may slow vision loss. They are full of antioxidants, vitamins, and minerals.

Macular degeneration is the leading cause of blindness in the elderly. It affects 9.1 million Americans over age 40. It tends to be genetic, but nutrition and a diet rich in lycopene may slow down that vision loss.

Know your numbers

Age 40 is a good time to check blood pressure, cholesterol levels, blood sugar, and body weight. You need to know what your cholesterol level is and if you haven’t tested before age 40, you should.

When you visit a pharmacy, have your blood pressure checked. Go to your doctor to get a simple blood sugar test. These test will help you and your doctor identify potentially hidden disease risk factors.

stay healthy
have your blood pressure checked often

For example, people with higher blood pressure are at increased risk of heart disease, stroke, and kidney failure.

Explore your family history

After 50, it’s time to look at your family tree carefully. This will tell you if your genetics increases your risk for cancer or heart disease. That’s right; it’s time to think about cancer and heart disease. Understanding your family history will help you and your doctor watch out for possible health risks.

Those with a family history of colon cancer should get a colonoscopy at age 50 and every five years after that. Talk with your doctor; he may want you to test every three years.

The same goes for heart disease: a calcium test can help determine whether your arteries are starting to harden and if you need significant lifestyle changes or medications.

Muscle up to stay healthy

Age 40, we lose about 1 percent of muscle mass per year.

stay healthy
stretching while looking at a gorgeous sunset

Most people can benefit from incorporating weight-bearing exercises, along with cardiovascular exercise, into a weekly physical activity plan. You don’t have to go to a gym; it just needs to be some resistance training. As always, consult with your doctor.

We become less flexible as we get older. Adding yoga or Pilates can help improve flexibility, core strength, balance, and range of motion. If we maintain our muscle mass, our strength, then as we get older, we can continue to stay healthy and do the things we enjoy doing.

Fiber is your friend

staying
whole grains

The days of gorging without gaining weight are over. Your metabolism slows around age 40, so eating fewer calories can boost your health. You should also make sure to get adequate fiber and fluids. We want to make sure the calories that we are decreasing come from things like sweets, but keep those high-fiber foods in the diet, and also make sure we meet our fluid needs. Make sure you get plenty of nutrient dense food, like lean protein, fruits and vegetables and low-fat dairy and whole grains.

Doing regular physical exercise, reducing your stress levels, maintaining a healthy weight and eating a diet high in fruits, vegetables, and polyunsaturated fats (yes, I said fats) all will help keep your blood vessels healthy. That maintains your heart health, and that keeps your brain healthy. An investment in a healthy lifestyle will pay off through every subsequent decade.

Butt out

stay healthy
quit smoking for better heart health

Age 40 should be a reality check for smokers.

Quitting is not easy, but, it will decrease the occurrence of every lousy health condition that you can think of, from heart attacks, heart disease, stroke, kidney failure as well as lung cancer and lung disease.

Thyroid check

People who feel tired all the time, gaining weight, and whose hair and skin have lost their luster, may consider getting their thyroids checked. This gland helps control energy levels and regulates hormones, and 40 is a time when thyroid disease can show its face. A simple test can determine if your thyroid is functioning as it should.

An underactive thyroid primarily results from genetic conditions, but you can offset its complications with prescription medications. As always, consult with your doctor.

Life doesn’t have to be all downhill after 40. With the proper diet and physical activity, you could stay healthy, and this could be (and should be) the best time of your life.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions, and sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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Use these healthy tips for losing weight. What is healthy weight loss? It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program.”

It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Losing weight is not easy, and it takes commitment. But if you’re ready to get started, check out these healthy tips for losing weight.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.

Healthy Tips # 1 Balancing Calories

  •  Enjoy your food, but eat less. Avoid oversized portions.

    healthy tips losing weight
    pepperoni and black olives

Healthy Tips # 2 Foods to increase

  •  Make half your plate fruits and vegetables.

    healthy tips losing weight
    fresh fruits and vegetables
  •  Make at least half your grains whole grains.
  •  Switch to fat-free or low-fat 1% milk
Note: If some of you are picky eaters (myself included) try adding fruits, vegetables, and greens to smoothies it will hide the taste and its healthy for you.

Healthy Tips # 3 Foods to decrease

healthy tips losing weight
frozen food aisle
  •  Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.
  •  Drink water instead of sugary drinks. Recommended 8 to 10 glasses a day.
  •      Healthy eating and physical activity work hand in hand to help us live healthier lives. The Physical Activity Guidelines recommend that adults be physically active for at least 2 hours and 30 minutes each week—children need 60 minutes
    each day.
  •  You can stay physically active by doing activities such as walking, dancing, bicycling, or gardening and by reducing the amount of time you spend sitting.

Healthy Tips # 4 Take Charge of your Weight Loss

Learn tips for losing weight and keeping it off. Learn how to determine your body mass index (BMI) by using the BMI-chart

  • Body mass index is a measure of your weight compared to your height.
  • BMI can help adults determine whether they are at a healthy weight. BMI calculations don’t work as well for people who are incredibly muscular, very tall, or very short.
  • Overall, BMI is a good indication of healthy weight for the majority of the adult population.
  • BMI does not measure body fat. BMI is a quick and easy measure that can give you an idea of your weight status. Research has shown that BMI is often similar to body fat levels.
  • Being overweight or obese increases the risk for many diseases. Which include heart disease, high blood pressure, high cholesterol, type-2 diabetes, and some types of cancer.

Learn about the number of calories you need each day by using this Calorie Needs chart.

The chart shows how many calories are recommended for males and females in all age groups. You may need more or fewer calories depending on how active you are.

  • If you want to lose weight, you will need to decrease the number of calories you eat each day and increase the amount of physical activity you do.
  • Reaching and maintaining a healthy weight is essential for your overall health and well-being.
  • If you are significantly overweight, you have a higher risk of developing many diseases or conditions, including high blood pressure, type-2 diabetes, stroke, and some forms of cancer.
  • For obese adults, even losing a few pounds (such as 5-10% of your body weight) or preventing further weight gain has health benefits.
  • Consuming fewer calories than expended will result in weight loss. By eating fewer calories, being more physically active, or, best of all, a combination of the two.
  • A weight goal needs to be reasonable. If you want to lose weight, start with a goal of 5–10% of your current weight. For example, if you weigh 150 pounds, that would mean losing about 7–15 pounds. Make sure to talk to your doctor as well.

In conclusion

Therefore, if your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby steps—not giant leaps—is the best way to get lasting results.

When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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Benefits of Physical Activity to your Overall Health. Regular physical activity is one of the most important things you can do for your health.

If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is safe for most people.

Start slowly:

Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don’t usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. That’s why it’s important to start slowly and gradually increase your level of activity.

If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your skills. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What’s important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is right for you.

The bottom line is:

The health benefits of physical activity far outweigh the risks of getting hurt. If you want to know more about how physical activity improves your health, the information below gives more detail on what research studies have found.

Control Your Weight

Looking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in controlling your weight. You gain weight when the calories you burn are less than the calories you eat or drink. When it comes to weight management, people vary greatly in how much physical activity they need. You may need to be more active than others to achieve or maintain a healthy weight.

To maintain your weight:

Work your way up to 150 minutes of moderate-intensity aerobic activity. Or 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Substantial scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies significantly from person to person.

To lose weight and keep it off:

You will need a high amount of physical activity unless you also adjust your diet. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. The CDC has some great tools and information about nutrition, physical activity, and weight loss.

Reduce Your Risk of Cardiovascular Disease

Heart disease and stroke are two of the leading causes of death in the United States. Getting at least 150 minutes a week of moderate-intensity aerobic activity puts you at a lower risk. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates of these conditions are seen with 120 to 150 minutes a week of at least moderate-intensity aerobic activity. And the more physical exercise you do, the lower your risk will be.

Already have type 2 diabetes? Regular physical activity can help control your blood glucose levels. To find out more, visit Diabetes and Me.

Reduce Your Risk of Some Cancers

Being physically active lowers your risk for two types of cancer: colon and breast. Research shows that:

Physically active people have a lower risk of colon cancer than do people who are not active.

Physically active women have a lower risk of breast cancer than do people who are not active.

Reduce your risk of endometrial and lung cancer. Although the research is not yet final, some findings suggest that your risk of endometrial cancer and lung cancer may be lower if you get regular physical activity compared to people who are not active.

Improve your quality of life. If you are a cancer survivor, research shows that getting regular physical activity not only helps give you a better quality of life but also improves your physical fitness.

Strengthen Your Bones and Muscles

As you age, it’s essential to protect your bones, joints, and muscles.  They support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical movement of at least a moderately-intense level can slow the loss of bone density that comes with age.

Hip fracture is a serious health condition that can have life-changing adverse effects, especially if you’re an older adult. But research shows that people who do 120 to 300 minutes of at least moderate-intensity aerobic activity each week have a lower risk of hip fracture.

Regular physical activity helps with arthritis and other conditions affecting the joints. Research shows that doing 130 to 150 minutes a week of moderate-intensity, the low-impact aerobic activity improves your ability to manage pain and do everyday tasks. It can also make your quality of life better.

Build strong, healthy muscles. Muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Slowly increasing the amount of weight and number of repetitions you do will give you even more benefits.

Improve Your Mental Health and Mood

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits. Some scientific evidence has also shown that even lower levels of physical activity can be beneficial.

Improve Your Ability to do Daily Activities and Prevent Falls

A functional limitation is a loss of the ability to do everyday activities. Such as climbing stairs, grocery shopping, or playing with your grandchildren.

How does this relate to physical activity? If you’re a physically active middle-aged or older adult, you have a lower risk of functional limitations than people who are inactive.

Already have trouble doing some of your everyday activities? Aerobic and muscle-strengthening exercises can help improve your ability to do these types of tasks.

Are you an older adult who is at risk for falls? Research shows that doing balance and muscle-strengthening activities each week along with moderate-intensity aerobic activity, like brisk walking, can help reduce your risk of falling.

Increase Your Chances of Living Longer

Science shows that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. This is remarkable in two ways:

  • Only a few lifestyle choices have as significant an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.
  • You don’t have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.

Final Thought on Benefits of Physical Activity

Everyone can gain the health benefits of physical activity – age, ethnicity, shape or size do not matter.

I hope you found this article helpful.  If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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5 Ways Seniors Can Benefit From Strength Training

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7 Small Changes to Eat Healthier with Big Results

References:

Physical Activity – Wv Dhhr, http://dhhr.wv.gov/hpcd/FocusAreas/WVHealthyLifestyles/Pages/default.aspx (accessed February 16, 2018).

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working out as a couple

Senior Healthy Living Tips. Are you living a healthy lifestyle? Achieving and maintaining good health is a lifelong journey. Some aspects of wellness stay the same throughout our lives (eating vegetables, exercising regularly), while others are introduced as we age (special health screenings, preventing falls).

But no matter what your age, chances are there are some things you could change in your life to improve your body and mind. If you’re in your sunset years, check out the senior healthy living tips below.

Senior Healthy Living Tips for Diet

  • Eat a well-balanced diet. Your diet should include plenty of vegetables and fruits as well as whole grains, low-fat dairy, seafood, lean meats, eggs, beans, and nuts. It should be rich in fiber, low in fat, and nutrient dense.
  • Limit your intake of refined grains. These include white bread, white rice, and pasta. Therefore, only switch these out for whole-grain versions for improved health.
  • Limit indulgences. Although you don’t have to cut them out completely, avoid indulgences and guilty pleasures like alcohol, soda, sweets, fast food, and junk food.

Senior Healthy Living Tips for Exercise

  • Stay active. Do something every day to stay fit, whether that’s a dance class, a walk after dinner, or some simple stretches.
  • Strengthen your heart. Get your heart rate up a few times a week to keep your heart healthy. Ideally, you will perform aerobic exercise at least 150 minutes a week (spread throughout the week).
  • Build your strength. Strength training is critical for seniors because our muscles and bones weaken as we age. Try to strength train at least two days a week.
  • Maintain a healthy weight. Learn what a healthy weight range is for your height by talking to your doctor or using a BMI-chart. Then, reach that range and stay within it by eating right and exercising.
  • Stretch. Flexibility is increasingly important as we age, and it can prevent dangerous accidents. Furthermore, do a bit of stretching every day to keep your muscles loose and elastic.

    senior healthy living tips
    enjoying a beautiful sunset while stretching

Senior Healthy Living Tips for the Basics

  • Visit your doctor regularly. Especially if you have specific health concerns, schedule regular appointments with your general physician, dentist, optometrist, audiologist, etc. Their personalized, professional advice is essential, making this one of our most important healthy living tips for seniors.
  • Prevent falls. Falls are much more dangerous as we age, so avoid them by carefully preparing your home. Remove loose carpets and rugs, keep the floors clear and clutter-free, wear supportive shoes with good traction, and keep your hallways and stairs well lit. (I have night lights everywhere in my house.)
  • Stay up to date on immunizations and health screenings. As we age, we are urged to undergo more immunizations and health screenings: mammograms, prostate exams, flu shots, etc. Therefore, consult with your doctor for more information.
  • Protect your skin. Wear sunscreen every day, and be sure to cover your head when you’re in the sun.
  • Don’t smoke. Although you may be tempted to say it’s too late, you never know how long you will live. Smoking can cause cancer, strokes, heart failure, and more. If you smoke, do your best to quit.

Senior Healthy Living Tips for the Mind

  • Stay connected with friends and family. Keeping in touch with friends and family and socializing regularly is good for your mental health. Plus, it’s fun! Visit your local senior center, volunteer in your community, attend an event, or join a club if you’re having trouble making new friends.
  • Manage your stress. To eliminate stress, try engaging in meditation or yoga. Exercise is great as well and will release endorphins. Everyone has their personal way of relaxing, whether that’s sewing, playing bridge, or going for walks, so find yours and use it to reduce your stress levels.
  • Be optimistic. Try to have a positive outlook on life, embracing changes and confronting challenges with courage. Some people find that spirituality is beneficial to this goal.

In conclusion

Use these senior healthy living tips to strengthen your body, improve your happiness, and possibly even extend your life. Tackling them all at once can be overwhelming, so we recommend taking it (like all things in life) one step at a time.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

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