7 Signs of an Unhealthy Gut and How to Fix It

Our gut holds 80% of our immune system. If you want to be a healthier, happier version of yourself, take a look into what we mean by “gut health”. Get ready to make some simple changes that will improve your life.

Here are 7 signs of an unhealthy gut and how to fix it. But first, let’s talk about the functions of the gut microbiome.

What is the “Gut Microbiome”?

Microbiome refers to microorganisms that live in a particular environment. When talking about the digestive tract and gut, we’re talking about bacteria that live there as opposed to other areas of the body.

There’re around 500 different species of bacteria in the digestive tract. This comprises of both good and bad microorganisms.

Current estimates say that we have a 1:1 ratio of human cells to bacteria. They’re prevalent, but what do they do? The gut microbiome ties into all of our body’s systems, including the immune system as previously mentioned.

When our gut microbiome becomes off-balance, we suffer from many illnesses such as metabolic and allergic diseases, skin conditions, mental health issues, and cancer.

How do you know if you have an unhealthy microbiome? There are tests available to see how it’s doing.

How does microbiome testing work? Well, it’s not as simple as taking one test and knowing the entirety of your gut health. Testing shows your system at one point in time, which doesn’t account for daily fluctuations.

Rather than getting a test, consider observing symptoms of an unhealthy gut and doing what you can to correct it.

Signs of an Unhealthy Gut

1. Stomach Issues

Perhaps it occurs right after you eat or well after your body digests food. Indications of an unhealthy gut are bloating, constipation, diarrhea, heartburn, and gas.

When you don’t have the proper balance of bacteria in your body, your stomach can’t break down food correctly. This results in digestive pains and symptoms.

2. Skin Irritation

An excess of unabsorbed protein in your system causes your skin to flare up. This could manifest as acne or eczema.

3. Sugar Cravings

If you have a high-sugar diet, you’re bound to be in a cycle of sugar cravings. The stomach has a hard time with processed sugars, resulting in an inability to regulate blood sugar and digest normally.

Cutting sugar will have an effect on more than just your gut.

4. Suppressed Immune System

Do you seem to get sick often? Are infections a regular occurrence for you?

As we mentioned before, the gut holds 80% of our immune system. So, if you notice that your immune system isn’t very strong, it could be your gut.

5. Mental Effects

If you suffer from anxiety or depression, this could be an indicator of your gut health. The same thing goes for unexplained mood swings and irritability.

One of the systems affected by gut health is the endocrine system. This is the system in the body responsible for hormone production and regulation.

Our brain and systems do everything they do because of hormones (and other intrinsic factors, of course). Thus, an imbalanced gut negatively affects the endocrine system.

Another mental effect is poor memory and concentration. If any of this sounds familiar, it would be worth doing more research to see how you can improve your gut health.

6. Sleep Issues

Do you have trouble sleeping? Do you feel tired all the time?

Again, this may link to an imbalanced gut. Hormones such as melatonin play into your sleep cycle.

If you feel tired all the time, it could be due to the fact that your body isn’t getting enough energy from the food you’re eating. It may have a hard time getting everything it can out of what you ingest.

7. Food Intolerances

Speaking of what you ingest, do you find that eating some foods cause your stomach issues to flare up? We’re not talking about food allergies here.

Difficulty digesting is a common sign of an unhealthy gut.

If you relate to any of these symptoms, there are things you can do to improve your gut health.

Things to Make Your Gut Healthier

Stay Hydrated

Hydration is key for your body to work as it should. There are various suggestions and research as to how much you should drink.

A general rule of thumb is to drink when you’re thirsty. Your urine should be more clear than colored.

Eat Lectin-free Foods

Lectins are plant proteins that can harm gut health in certain sensitive individuals. Dr. Steven Gundry, author of the Plant Paradox diet, recommends consuming only lectin-free foods for at least 6 weeks, and then gradually reintroducing them one at a time.

Eat Slowly

This gives your digestive tract more time to process food rather than having to do it all at once in a short period. Eating slowly is also a good mindfulness practice and a way to keep from overeating.

Stress Less

Stress has a physical impact on your body (a perfect example of this is headaches).

To stress less, try exercise as an outlet. This is hitting two birds with one stone, as exercise is also a gut-booster.

Take Supplements

Alongside a daily vitamin, consider taking prebiotics and probiotics.

Prebiotics feed the good bacteria in your gut. Probiotics are actually live bacteria. You can get prebiotics and probiotics naturally from food, but if you have an off-balanced system, it would be wise to supplement in addition to that.

There are also many nutrient supplements that improve digestive health. These include vitamins A, C, and E, L-glutamine, and fish oil. To really get your body in a healthy and happy place, consider herbal supplements.

Cut Out Bad Food

This includes processed sugar and inflammatory foods. If you notice your system has a hard time digesting something, try not to eat it and see how you feel without it.

Research shows that high-fat diets reduce healthy bacteria in your gut. So, eat different food groups in moderation and eat in moderation in general.

Eat More Good Food

The gut loves soluble, high fiber foods. This includes beans, oats, some fruits, and greens. Garlic and onion also have beneficial effects on the digestive system.

Opt for more collagen-boosting and fermented foods.

Small Changes Can Make a Big Difference

If you’re overwhelmed by changing your entire diet and lifestyle, try implementing small change. You’ll notice a big difference over time.

Keep doing research on how you can make your body — the house you live in — the healthiest and most functional it can be.

In the meantime, follow our Facebook page for updates and check out more health-related content on our blog.

How Sleep Affects Testosterone Levels in Men

While you’re busy trying to build your testosterone by eating healthy, exercising and using testosterone boosters. Speaking of which, you’ll love to see the Roar Ambition TestoFuel reviewed, you should also remember to get enough sleep. There is a direct relationship between the amount of sleep you have and the levels of testosterone in your body.

Less Sleep Reduces Testosterone Levels

How Sleep Affects Testosterone Levels in Men

A 2011 study that was published in the Journal of the American Medical Association shows that your testosterone levels can drop by up to 15 percent if a man gets less than five hours of sleep consistently for a week.

In the experiment, a group of young men had their testosterone levels measured on two occasions. The first was after a week of 10-hour sleep while the second was after a week of less than five-hour sleep. The results showed that their levels of testosterone declined by between 10 percent and 15 percent. They also self-reported on their mood, and many claimed to see a reduction in their vigor, energy, and changes in their mood.

Testosterone is the male sex hormone and, as such, it is very important for a variety of natural male functions. Without it, there would be many adverse effects. The man would suffer a low sex drive, disturbances in their sleep (a sort of vicious cycle that was encouraged by the lack of sleep in the first place), reduced strength and bulk in the muscles, reduced bone density, reduced energy levels, a lack of confidence and motivation, erectile dysfunction and even potential infertility.

To be sure, a lack of sleep is not the only cause for low testosterone levels. It is also caused by other things, such as stress, obesity, and even aging. From the age of 30 onward, testosterone levels in men decline by about 1 to 2 percent yearly. That means that sleeping less than five hours for a whole week consistently will drop your testosterone levels at the same rate as a decade of aging. Like there are many causes of testosterone loss, so are there many ways to boost testosterone levels in the body.

Make the Necessary Lifestyle Changes

How Sleep Affects Testosterone Levels in Men

The most natural way to do this is to change your lifestyle and make it healthier, starting with your diet. Sugar and excess carbohydrates are generally not good for your testosterone. A balanced diet with enough protein for your muscle needs is necessary. You should also include plenty of exercise in your schedule, and I’m not talking about cardio. While cardio is good for you, especially when you’re trying to lose weight or build endurance, it is not the best way to strengthen your muscles and build testosterone levels. For that, you’ll need weight training in the gym.

You should also get enough sleep ― at least seven to nine hours of uninterrupted sleep every night. A healthy sleep pattern will not only keep your testosterone levels high but also improve such things as your mood, your memory and your sense of focus. Your immune system will also be better for it.

How Cutting Sugar Could Change Your Life

Many of us have a sweet tooth and many overindulge in sugar. Sugar is actually an addictive substance and your body can crave it and want more. Many people know all too well about sugar cravings and the intense feeling of a downer after consuming too much sugar. Whilst it may seem impossible, cutting sugar from your life can have many beneficial impacts and with the right willpower, it is possible. Even if you cannot completely cut it from your life, cutting down on this sweet substance can change your life, here’s how.

Weight Loss

Sugary foods are one of the easiest ways to gain weight. One chocolate bar can contain as many calories as we are supposed to eat in a day but because it tastes good it is difficult to say no. If you are determined to lose weight, cutting as much sugar from your diet as you can is one way to do so. There is sugar in almost anything we eat and sometimes we do not realize just how much sugar we are consuming. Next time you go food shopping, check how much sugar is in the things you buy, such as ready-made pasta sauces. Choosing to make your own could reduce the amount of sugar you are consuming. Cutting back on sugary drinks and cutting back on sugar in your hot drinks can all aid in weight loss. When you take a step back and look at how much sugar you are consuming in one day, you may be surprised.

Healthier Teeth

Sugar negatively impacts our teeth and even if you look after your teeth in every other way, sugar could ruin all your hard work and cause cavities. Cutting back on sugar can give you a healthier set of teeth and gums and minimizes the risk of bacteria build-up which can then cause plaque. The bacteria that can be found on the teeth and gums love sugar, so the more sugar you eat, the more they can feed and grow. These bacteria then release acid when feeding on this sugar, which causes tooth decay over time. If you do eat anything sugary, make sure that you brush your teeth afterward as the longer you leave it, the worse it can impact on your teeth. Brushing twice a day and attending the dentist regularly can also help in taking good care of your teeth, find out more here.

More Energy

For many, eliminating sugar from their diet can lead to more energy. Whilst at first it can be hard to kick the sugar habit as your body has become reliant on the stuff, getting through this cranky and fatigued stage allows you to be more focused and alert. If you constantly find it difficult to concentrate on situations and focus on tasks, it could be that cutting sugar from your life changes this forever. For some, this is one of the biggest benefits of cutting sugar from their diet. A change in blood sugar causes a burst of energy that is usually followed by an immediate drop, which causes you to become sluggish, so whilst it may feel like sugar is giving you more energy, the aftermath is worse.

Improves Mood

Especially for women, cutting sugar can improve mood. Women have a lot more hormonal changes to deal with than men and adding sugar into the mix can worsen the situation. Sugar affects the body in a variety of different ways and when you are craving sugar you can become irritable and moody. Combine this with the time of the month and you can become extremely hot-headed. If it has come to the point where sugar affects your mood, it may be time to cut back on the sweet stuff. Studies have also been carried out which link high-sugar diets to depression and anxiety. A healthier diet will improve your overall mental wellbeing and the state of your physical health can impact the state of your mental health.

Better Complexion

Although not the only reason for spots, sugar can have negative impacts on the skin and those who consume a lot are more likely to develop spots. This is due to the fact that an increase in blood sugar levels from a sugary treat will increase oil production and inflammation, which may play a part in developing acne. A better complexion begins with what you put into your body, not what you put on your skin. This means cutting back on sugar and drinking lots of water. This isn’t something that will happen overnight but cutting down on your sugar intake will lead to a better complexion, especially if you consume a lot of sugar, to begin with. If you are prone to spotty skin, perhaps think about your sugar intake as this may be causing or contributing to your poor complexion.

Reduces the Risk of Some Health Problems

Those who consume a lot of sugar are more likely to be overweight which brings with it many health problems including diabetes and heart disease. Whilst eating sugar, in general, does not cause diabetes, it is the effect that this has on the body which could cause it. Weight gain from consuming too much sugar increases the risk of Type 2 diabetes, so changing your lifestyle can stop this condition from occurring. There have been studies carried out that prove those with high-sugar diets are more at risk of heart disease, which is the leading cause of death for people worldwide. Furthermore, being overweight can lead to many forms of cancer, so cutting down on that sugar may actually save your life.

Cutting sugar from your life completely, or at least cutting down on the stuff dramatically has so many health benefits. For those with a poor complexion or for those who find it difficult to concentrate, cutting sugar could change your life. If you want to lose weight and reduce the risk of other health complications, consider cutting sugar from your life.

Vegan Food Delivery Options in Toronto

If you’re a vegan living in Toronto who has a busy schedule and wants to sign up for some kind of delivery system which drops meals off at your doorstep, find some great options below. Food delivery systems are an extremely helpful option which can assist you in clearing up a chunk of time from your schedule, as well as in eating healthier, stay on track with your dietary goals and avoiding wasting money on unhealthy snacks.

The options listed below can help you in choosing the right meal plan pairing for yourself, and ensure that you choose the company that is closest to your food outlook. Additionally, some of these Toronto-based companies have trial plans which you can utilize to see whether having meals delivered to your doorstep is the ideal nutritional and lifestyle solution for you.

  • Upbeet: Start by purchasing a meal plan at only $9.58 per meal from the rotating menu and their experts will craft the meal and have it delivered to your doorstep twice a week on Mondays and Thursdays. If you prefer picking up the food yourself, that option is also available. Upbeet also caters events, so if you have a gathering come up where the guests are vegan, try out their services on for size!
  • Vegan on the Go: Vegan on the Go is a commitment-free meal delivery plan that can be started and canceled without any charges or penalties. 5 plant-based meals are delivered to your house for $84.95 per week, and if you sign up for a monthly bundle, you can get a price of $245.95. Additionally, you can get on a family plan where each additional plan gets a 5% discount. A good idea if you’re confused about signing up to a delivery plan is to try out their 10 meals for $135.95 plan, which can give you an idea of whether or not this system is suited for you.
  • ActivEats: ActivEats offers a meal plan of 1500-2000 calories per day which can be adjusted and customized to your dietary needs and requirements. The company will deliver an entire pre-cooked and healthy meal plan to your doorstep, ensuring that they include tofu, lentils, and other essential ingredients which keep you healthy regardless of your dietary preferences. ActivEat’s weekly meals start at just $99 per week, and the food can be stored in refrigerators for up to ten days. The company aims to match Toronto’s health-first outlook in its meal plans and menus, and if you are looking for vegan food delivery in Toronto, this might just be the perfect match!
  • Green Zebra Kitchen: The Green Zebra kitchen creates a new menu of 3 main dishes and 3 sides each week. The food is all organic, plant-based, gluten free, dairy free and made entirely of whole foods. An order has to be placed on Sunday night to be delivered to your doorstep the following Tuesday, ready to be eaten. The large plan includes 4 cups of each main dish and 2 cups of each side dish for a total of 6 to 8 lunches or dinners for the week, and the small plan provides 3 to 4 lunches or dinners per week.
  • Fresh N Lean: When it comes to Fit N Lean, you can choose between weekly delivery plans and solo meals. The food will be delivered to your doorstep for free and will be ready for eating in 3 minutes after basic heating. The packaging also ensures that the food is easy to take anywhere you go. The company knows that being healthy is difficult with urban and busy lifestyles, and they want to make it as easy as possible for their customers to stick to their nutritional requirements and dietary choices.
  • Plant Prepped: Plant prepped is a meal delivery system that will prepare meals from fresh ingredients directly sourced from farmers and deliver them right to your doorstep. The food is all 100% vegan, and can additionally be both soy and gluten-free if that is required. The food is delivered in eco-friendly boxed that have gel packs keeping the food cold and fresh, ensuring that the entire eating experience is as sustainable as possible. The box comes with step by step ingredients mapping out the recipe. If you do not have the time to make your entire meal but don’t want to sign up with a full meal delivery plan, this might be an excellent opportunity for you to avail. You can save plenty of time and yet still feel like you have the experience of cooking and preparing your own meals.
  • LivFit: LivFit delivers plant-based foods made to proportion and to boost fitness and health to your doorstep. The company aims to push customers to live healthier lifestyles which include getting fitter, losing extra weight and consuming better ingredients. By making your meals for you, the company takes care of portion control, balancing nutrients and ensuring health does not become synonymous with boring food.

Happy deciding!

Three Ways to Proactively Care for Your Health

Unfortunately, health doesn’t just happen. It’s a process and an achievement that takes hard work, dedication, and time. It would be nice if you could wake up and be the fit, active version of yourself you idealize, but in order to get there, you need to put in some extra effort. Consider the following three ways you can proactively care for your health.

Eat Better

Any medical professional at a care clinic in Dallas, TX will tell you that the first step to wellness is improving your diet. You might not pay attention to metrics such as caloric intake, grams of sugar, and saturated fat ratios. You don’t necessarily need to in order to make positive changes, but you do need to include more fruits and vegetables into your meals and ensure you’re getting sufficient protein.

Get Your Daily Exercise

Exercise is just as important as your diet. A sedentary lifestyle will majorly derail your wellness aspirations, so it’s important to find a way to stay physically active. If exercise sounds like a chore, consider looking into fun group activities such as yoga or spin classes. There are plenty of fun exercises you can do at home, too, to take the pain out of physical fitness. Staying in shape doesn’t have to be a burden—it can be an exciting activity.

Drink More Water

Many people underestimate just how important it is to drink a sufficient amount of water on a daily basis. Experts recommend that you take in about half a gallon of water every day, which amounts to approximately eight 8-ounce glasses. Keeping yourself well-hydrated offers your body a number of benefits, including better skin, improved circulation, and appetite suppression. Keep a water bottle on hand wherever you go to ensure that you’re staying hydrated and getting your daily dose of water.

Nutrition Rich Diet for Healthier Bones In 2019

We are living in an age where the hustling and bustling of urban life rarely let us take care of ourselves. Everyone seems too busy to care about how their bodies are being affected. Neglecting your own self can be like slow poisoning. At first things happen at a gradual pace, where you feel nothing, however slowly and slowly you begin to realize the deteriorating aspect of your health and soon your well-being is threatened. In this post, we would like to share with you some of the best natural and organic diet that can help you keep your bones healthier and stronger throughout your life. Around 1.5 million people across the globe suffer from a bone fracture that is due to poor bone care. Women have the highest tendency to develop fractures with age.  The common places where your bones suffer the most include the hip region, spinal cord, and wrists. Considering these alarming scenarios, we strongly urge that you start taking care of your skeletal system before it’s too late. So without any further a due let’s take a look at how Mother Nature can help you overcome this dire concern.

Calcium – Your Greatest Supporter

It goes without saying that the majority of us who received some sort of education during our childhood should know that calcium stands for stronger bones. These days we simply avoid this marvel of a nutrient either directly or indirectly. You need sufficient calcium to keep your bones healthy. A balanced diet is a basic rubric that can assist you to overcome bone problems. As an adult, you need a daily dose of 700mg of calcium daily. Have a look at some of the natural and organic food mentioned below that can help you achieve just that:

  • Bread / fortified flour
  • Cheese
  • Fish – pilchards and sardines
  • Green and leafy vegetables – broccoli, cabbage, and okra
  • Milk
  • Soya beans

Vitamin D – The Catalyst

Our human body works in collaboration. Similarly when we talk about calcium, then we simply cannot leave out on the importance of Vitamin D since it basically helps our body to absorb calcium. Although the majority of us get their dose of this crucial Vitamin from sun acting on our skin, however, there are some edibles that can help you have sufficient Vitamin D in your body:

  • Breakfast cereals (fortified)
  • Eggs
  • Fat spreads (fortified)
  • Oily fish – mackerels, salmons, and sardines

Vegan Diet to Support Healthier Bones

Vegetarianism rose by quite a margin during the last decade so it is fair to say that a special diet for them should also be included to make sure that their bones stay healthy at all cost. The following items mentioned are for vegans especially, including both calcium-rich and Vitamin D sources:

  • Good vegan sources for calcium:
    • Brown & white bread
    • Calcium-set tofu
    • Dried fruits – apricots, figs, prunes, and raisins
    • Fortified soya
    • Pulses
    • Sesame seeds & tahini
  • Good vegan sources for Vitamin D:
    • Breakfast cereals
    • Exposure to summer sunshine in moderation
    • Fortified fast spreads
    • Soya drinks (with Vitamin D)
    • Vitamin D supplements

We hope this post was able to offer you some deep insights regarding how you can keep a healthy diet to ensure stronger bone. Professionals at Atlanta Orthopedics and healthcare proclaim that people with the greatest risk of developing bone problems include children (age 1-4 years), housebound and frail persons, women during menopause, and those undergoing pregnancy. This is relatively crucial since no amount of wealth can turn back time. As a responsible and sensible adult person, you should take it as your prime priority to ensure that you take corrective measures immediately without waiting for things to go out of control. We wish you all the best of health and life this world can offer!

For more questions regarding the topic please feel free to let us know of your feedback and opinions in the comment section below.

Bodybuilding Methods

There was a time when bodybuilding was considered as a forte reserved only for Olympians, professional athletes and movie stuntmen. Common people usually did not fret much over their biceps and triceps and muscle building in general. In the recent past, with increased media and communication advancements, the fitness industry has picked up sharply. There is a rapid rise in the number of people who are taking up fitness regimes. That is partly because of increased health awareness and majorly because of focus on certain body types and built as a standard of fashion and beauty. More young men today are joining fitness clubs and taking up bodybuilding to get those desirable six-pack abs.

Well-built muscular bodies exude appeal and masculine strength, but it is certainly not an easy target to achieve. It is one tough journey that demands a change of lifestyle, rigorous fitness training, and diet control. Many people make body goals but leave it midway because either they find it too difficult or they are unable to get proper guidance.

Workouts

It is no brainer that bodybuilding is all about workouts and that too a very rigorous one. However, bodybuilding workouts are not like your regular gym routines and a 30 minute of the treadmill will certainly not help you get the desired results. Since bodybuilding focus on building muscles in a specific manner, it requires a scientifically designed fitness program that targets the right areas and muscles. When working out specifically for the purpose of bodybuilding then the combination of reps, sets, weight and the type of exercise drives how well your muscle for a specific area will be built.

Usually, people who have little knowledge about how muscle building and weight training works are not aware of the right combination of stretch, reps, sets, and weights. There is no one-type-fits-all formula and each body type requires a different type of combination. Therefore, it is highly recommended that you hire a personal trainer who is qualified to guide you about the right workout according to your body conditions and goals.

Diet

While workout is the most important component in a bodybuilding journey, it alone can’t do much. Workouts should be supplemented by dietary changes and focus should be on a high protein based diet. Animal protein should be the main source of protein. There is a special focus on portion control and frequency of meals taken in a day. Protein shakes and other protein supplements are an important part of bodybuilding diet because these protein supplements are meant to facilitate quicker muscle recovery.

Anabolic Steroids

Your body produces a certain kind of a hormone known as testosterone that plays an important role in muscle building, stamina building, and recovery. However, an average body produces only a certain level of hormones according to body requirements. If you can induce more hormones in your body through an external source, it will automatically result in better stamina, strength and muscle building progress. This is where Anabolic steroids come in. However, most people are not aware how anabolic steroids work and therefore should not consume these steroids without professional consultation. Remember that you can only buy these steroids on a doctors prescription and cannot keep steroids for sale.

5 Ways You Can Stay in Shape After 65

Source

If you or someone you care for is approaching 65, you’ve probably already noticed some health and wellness changes. However, these changes do not have to result in a substantial decrease in activity. By staying in shape, adults of all ages can keep their energy levels high.

Through these five proven diet and exercise methods, seniors can retain a youthful schedule and stay in shape after 65.

1. Eat Healthy Foods

Much of the work that is done to keep a senior in shape occurs in the kitchen and dining room. There are several key eating habits and healthy foods that a senior should try to work into their life.

Complex carbohydrates, for instance, play a vital role in maintaining an active lifestyle for any adult. These are the foods that store and release energy in a healthy and efficient way.

You’ll want to introduce more whole grains into your diet, especially as a replacement for any simple carbohydrates you are eating, like white bread or junk food. As a rule of thumb: if it is processed, then it isn’t a healthy complex carbohydrate.

This change will bring two benefits that will make staying in shape easier. First, you’ll be cutting out foods that produce extra bodily fat, keeping you in better shape. Second, complex carbohydrates will give you the energy you need to exercise – a must for anyone looking to stay in shape.

2. Supplements

There are also several supplements you should consider consuming. These extra vitamins and minerals will help fine-tune your diet for a healthy lifestyle.

Potassium can be difficult for many older adults to absorb naturally from food in the same way as young people. However, potassium is essential for many different bodily processes. For many of the same reasons, magnesium should be consumed regularly. Omega-3 fatty acids are also highly beneficial to seniors trying to stay in shape after 65 as they can help to slow several types of age-related degradation.

3. Stretching

Ways You Can Stay in Shape

Source

A regular stretching routine has several benefits for seniors looking to stay in shape. Firstly, it promotes blood flow, which has many health advantages of its own. Second, it loosens muscles and increases flexibility, which is invaluable for injury prevention. Preventing injuries will keep you healthy for our next two tips for staying in shape beyond 65.

Remember, it’s not about the amount of time you take in stretching, it’s about how many times in the day or week you stretch. Stretching more often instead of stretching for longer periods of time will increase flexibility and improve mobility.

4. Cardio

A healthy heart is essential to staying in shape. Even a brief daily walk (around 30 minutes) can do wonders for your health.

Proper heart health prevents heart attacks and other cardiovascular complications. Additionally, a healthy heart increases your energy levels, making it easier to maintain other aspects of your health. 

5. Strength Training

Strength training might seem like a younger person’s exercise; however, many of the same movements are perfect for aging adults. There is also a wide variety of strength training chair exercises for seniors that are safe, simple, and effective. These exercises can be a part of your daily routine anywhere because they only require a chair and maybe a couple of household items.

Additionally, increased skeletal muscle strength can do wonders for anyone experiencing issues with balance or falling.

Parting Thoughts

As you get older, your body is going to need a bit more leeway when working to stay in shape after 65. Older adults are more prone to injury, so be very careful and remember that your safety is the most important thing.

Try not to become frustrated if you don’t see results as fast as you expect. Your body might not be as responsive to exercise and diet as it once was, but you will eventually see the benefits of eating healthy food and exercising.

Author’s Bio:

Joseph Jones has been writing senior care and aging-related articles for years. He got his start while writing for a personal blog before he was offered to work at California Mobility in 2018 as the Content Marketing Manager, creating highly informative guides and health awareness articles for aging adults.

He’s currently contributing to a variety of blogs in the senior health industry in hopes to spread information about taking care of seniors and what to expect in the aging process.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070

https://gerontology.usc.edu/resources/infographics/necessity-exercise-physical-activity-and-aging/

https://medlineplus.gov/ency/imagepages/19529.htm

https://medlineplus.gov/potassium.html

https://medlineplus.gov/ency/article/002423.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210907/

https://www.asccare.com/the-benefits-of-stretching-exercises-for-seniors/

https://californiamobility.com/21-chair-exercises-for-seniors-visual-guide/

https://www.verywellfit.com/cardio-exercise-guidelines-for-seniors-1230952

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/

5 Tricks That Will Help You to Lose Weight Easier

Regardless of how much of it you want to lose, trimming your weight is never an easy task. From those biscuits that scream at you every time you open the cupboard to that cold bottle of beer that has been chilling in the fridge all day, there are temptations to be found everywhere. Being busy in life doesn’t help when it comes to sourcing and preparing healthy meals, either. All in all, losing weight is just an incredibly difficult thing to do.

You can make this all-important task an easier one to undertake, though, by simply trying out the five tricks listed below.

Eat slowly

It might sound silly but it’s true, eating slowly can help you lose weight. This doesn’t mean spending hours or drawing out the eating process to the point where your food goes cold. It just means refraining from getting your food finished in 10 minutes, and eating it over a period of 20-30 minutes instead. By doing so, you could save 70 calories per serving.

Ditch the top slice

Bread is a great accompaniment to most dinners — whether it is used to create a makeshift sandwich or whether it’s used for dipping and mopping up sauces, it always does a good job. To make your weight loss easier, though, you should ditch that top slice. Have one slice per meal, and you’ll instantly erase 100 calories.

Use smaller plates

Over the years serving sizes have increased, and plates sizes have followed suit. This means that you could dish up for yourself a perfectly normal and healthy portion, only for it to look small due to the plate it is dished up upon. This could then force you to put more food on your plate which, of course, leads to the consumption of more calories. To combat this easy mistake, simply use smaller platers. With regards to soup, as silly as it may sound, this should entail you opting for a cereal bowl rather than a soup bowl.

Increase fiber intake

Upping your intake of fiber will go a long way in helping you to prevent weight gain. This means doing all you can to add the following to your daily diet:

  • Fruits
  • Vegetables
  • Beans
  • Whole grains

Have your meals prepared for you

Not knowing what to cook or not actually having the time to cook could be a major contributor to your inability to lose weight. For this reason, you should seriously consider having your meals prepared for you. By using a service such as Result Plan, you would be able to have nutritional meals that are tailored to your weight-loss needs sent straight to your door. If this sounds like the missing piece in your bid to lose weight easier, head to www.resultplan.com to find out more about the different programs on offer.

In your bid to lose weight, you should make everything as simple and as easy as possible. By doing that, you’ll find yourself consuming fewer calories per day and you’ll eventually feel much better as a result.

5 Tale-Tale signs you should consult a Nutritionist

A nutritionist is a specialist who not only helps you to find out how food affects you, but also how you can find the best strategy that utilizes food to heal and nourish your body. The specialist discusses with you about your lifestyle and eating habits to get the necessary information that can help him/her to come up with the ideal meal plan for you. Such a program will include the strategies for preparing your food. However, many people do not know when they should visit a nutritionist. To help you, we’ll discuss five signs that suggest you need to see a nutritionist.

     1. When you are struggling with emotional eating

If you find yourself eating a lot of food or binging, know that it’s time to see a nutritionist.  It may be that you are eating the wrong balance of macronutrients. Binge-eating is a severe disorder which if not treated could result in obesity or unwanted weight gain. Such a condition could result in even more compulsive eating with the accompanying feeling of disgust and guilt. A nutritionist can help you create better habits around food. They also know when it’s time to refer you to other specialists like therapists, psychiatrists, or mental health practitioners.

     2. When you’ve been diagnosed with high cholesterol

Though you will be undergoing treatment for high cholesterol, a dietician will be vital since you can reduce your cholesterol through dietary change.  Nutritionists can help you to come up with a food strategy that removes saturated fats from your diet while adding high-fiber diet.

     3. When you plan to get pregnant

If you are planning or already pregnant, you need to work hand-in-hand with a nutritionist. A dietician will help you come up with the best food strategy so that you know what and how to eat before and during your pregnancy. Also, a dietician will be handy with food strategies to show you just how to lose weight after giving birth. Dieticians could also provide meaningful advice on fertility issues as well as balancing of hormones.

     4. Not getting sleep at night

The inability to get sleep at night is reason enough why you should see a nutritionist. Diet may impact on sleep. Diets with nutrients such as magnesium could lead to insomnia. On the other hand nutrients such as tryptophan help the body to produce melatonin, a sleep-inducing hormone. Hence, you had better visit a trained nutritionist to help with your lack of sleep.

     5. Periodic body tune-up

They say prevention is better than cure. And so it’s better to visit a nutritionist more so as you keep growing older. Other instances when you need to talk to a nutritionist would be when you start working on the night shift. The night workers are usually at high risk of being overweight, developing blood pressure as well as diabetes. 

The best way to maintain good health is to have a holistic health strategy. That includes not only being careful of what you eat but also knowing how to prepare food. Consulting a nutritionist Melbourne should be your first step in your endeavor to improve your health.