There comes a moment—sometimes quiet, sometimes unmistakable—when you realize life has shifted.

Undated Goal Planner For Women – Start At Any Time Of The Year

$14.75

Never get overwhelmed with life again when you have this Goal Planner to help you work towards your best life! The design provides space for weekly goals, featuring five pages for each month and two pages for monthly goals. The goal planner also has several pages at the back for notes.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/29/2026 05:21 pm GMT

The roles you once held may have changed, routines feel different, and you may find yourself wondering, “What now”?

Rediscovering yourself after 50 isn’t about starting over from scratch.

It’s about reconnecting with who you are now, with the wisdom, strength, and life experience you’ve gained along the way.

This stage of life can be one of the most freeing and meaningful, if you allow yourself the space to explore it.

Let Go of Who You Used to Be

One of the biggest challenges in rediscovering yourself is letting go of old identities.

You may have spent years focused on raising a family, building a career, or supporting others.

While those roles mattered, they don’t define your entire story.

Letting go doesn’t mean forgetting; it means making room. Give yourself permission to evolve.

You are not meant to stay the same person forever, and growth often begins when you stop trying to be who you used to be.

Reconnect With What You Enjoy

Think back to what once brought you joy, before responsibilities took over.

Was it writing, painting, gardening, traveling, or simply having quiet time alone?

Now is the time to revisit those interests or discover new ones.

You don’t need to be perfect at something to enjoy it.

Trying new activities can awaken curiosity and help you feel more alive and engaged with life.

Even small moments of joy can guide you toward a deeper sense of fulfillment.

Redefine Your Purpose

Purpose doesn’t have to be something grand or complicated.

It can be found in everyday actions—helping others, learning something new, or creating a life that feels peaceful and meaningful.

After 50, purpose often shifts from achievement to contribution and connection.

You may find fulfillment in mentoring, volunteering, or simply being present for the people you care about.

Ask yourself: What feels meaningful to me now? The answer may surprise you.

Build a Life That Reflects Who You Are Today

This stage of life offers a unique opportunity to design your days more intentionally.

What do you want your routine to look like?

How do you want to spend your time?

You might choose to simplify your life, focus on your health, nurture relationships, or explore long-postponed dreams.

The goal is not to fill your schedule, but to align your life with what truly matters to you now.

Small, thoughtful changes can create a lifestyle that feels more authentic and satisfying.

Strengthen Your Inner Voice

As you rediscover yourself, it becomes important to listen to your own voice rather than outside expectations.

Society often places limits on what people “should” do at a certain age—but those limits are not rules.

Trust your instincts. Your experiences have given you insight and clarity that you may not have had before.

When you begin to trust yourself, decision-making becomes easier and more aligned with your true self.

5 Things I Did to Change My Life at 50 – You Won’t Believe #3!- Video

Embrace This New Chapter

Rediscovering yourself after 50 is not about chasing youth; it’s about embracing the richness of where you are now.

There is a quiet confidence that comes with experience, and a deeper appreciation for what truly matters.

This chapter can be filled with growth, creativity, connection, and peace.

By letting go of the past, exploring what brings you joy, and creating a life that reflects who you are today, you open the door to a version of yourself that feels both familiar and entirely new.

And that is where something beautiful begins.

The post How to Rediscover Yourself After 50! appeared first on Create the Best Life.

For some, aging well means staying physically active.

Daily Planner: Encourages reflection, organization, and a sense of purpose each day.

Daily Planner Undated So You Can Start Using Any Time of the Year

$9.99

Take control of your days and design your life, one page at a time. The Daily Planner is undated to give you the flexibility to begin at any time of the year, without wasting a single page. 

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/30/2026 07:33 am GMT

For others, it’s about maintaining independence, nurturing relationships, or finding deeper meaning in life.

The truth is, aging well is not about avoiding wrinkles or chasing youth; it’s about living with vitality, purpose, and peace at every stage.

When we shift our mindset from “anti-aging” to “well-aging,” we begin to focus on what truly matters: health, connection, growth, and joy.

Redefining Aging: It’s More Than Physical Health

Aging well isn’t just about your body—it’s about your whole life.

Physical health is important, but emotional, mental, and social well-being play equally powerful roles.

Staying active, eating nourishing foods, and getting enough sleep support your body.

But just as important are meaningful relationships, a sense of belonging, and the ability to adapt to life’s changes.

People who age well often embrace change rather than resist it, finding new ways to stay engaged and fulfilled.

The Power of Mindset and Purpose

Your mindset can transform the aging experience.

When you view aging as a time of wisdom, growth, and opportunity, you naturally make choices that support well-being.

Having a sense of purpose, whether through hobbies, volunteering, family, or creative pursuits, helps maintain mental sharpness and emotional balance.

Purpose gives your days structure and meaning, which is essential for long-term happiness.

Gratitude and reflection also play a role.

Appreciating where you are in life can bring a sense of peace that often deepens with age.

Staying Mentally and Socially Engaged

Cognitive health is a key part of aging well.

Keeping your brain active helps maintain memory, focus, and problem-solving skills.

Activities like reading, puzzles, journaling, and learning new skills stimulate the mind.

Social engagement is just as important.

Conversations, shared experiences, and laughter help reduce feelings of isolation and boost overall well-being.

Even small daily interactions can make a big difference in how connected and supported you feel.

Creating Daily Habits That Support Longevity

Aging well is built on simple, consistent habits.

Regular movement, like walking, stretching, or light strength training, supports mobility and energy levels.

Healthy eating fuels your body, while hydration and quality sleep help maintain clarity and resilience.

Managing stress through mindfulness, breathing exercises, or quiet reflection can also improve both mental and physical health.

It’s not about perfection, it’s about consistency and balance over time.

Products That Support Aging Well

Here are five helpful products that can support comfort, wellness, and an active lifestyle as you age:

Memory Foam Seat Cushion: Provides support and comfort for long periods of sitting, reducing strain on the lower back and hips.

seat cushion for long driving features a machine-washable, breathable cover that is easy to clean; The non-slip bottom on the covers keeps the pillow in place, ensuring stability and comfort.

Resistance Bands Set: Great for low-impact strength training at home, helping maintain muscle and flexibility.

Professional Resistance Bands Latex-Free

$11.99

You will get a set of resistance bands in five colors; each color represents a different stretching force. Each stretch strength (color) is suitable for different exercise levels and different exercise purposes.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/30/2026 07:33 am GMT

Weekly Pill Organizer: Helps manage supplements or medications with ease and consistency.

Push Button (7-Day) Pill Case - X-Large Compartments - Arthritis Friendly

$5.49

The specially designed curved base lets you easily remove pills with just your fingertips, eliminating the need to dig or tip, making medication access quick and hassle-free.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/30/2026 09:22 am GMT

LED Magnifying Glass with Light: Makes reading easier and reduces eye strain, especially in low-light conditions.

Large Magnifying Glass with LED Light, 10X 20X 45X

$24.99

Enjoy distortion-free images with the shatterproof, scratch-resistant 5.2-inch magnifying glass. Perfect for reading books, magazines, maps, and engaging in hobbies and crafts.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/30/2026 07:33 am GMT

Aging Well Is a Personal Journey

There is no single definition of aging well. It looks different for everyone, shaped by values, lifestyle, and life experiences.

What matters most is how you feel—physically, mentally, and emotionally.

By focusing on what you can control, your habits, mindset, and connections, you can create a life that feels rich, meaningful, and fulfilling at any age.

Aging well isn’t about adding years to your life alone; it’s about adding life to your years.

The post The Secret to Aging Well Gracefully appeared first on Create the Best Life.

Spatial awareness is the brain’s ability to understand where our body is in relation to objects, people, and the surrounding environment.

It includes judging depth, perceiving movement, and coordinating balance—skills essential for walking, driving, climbing stairs, and even reaching for objects.

When spatial awareness declines, tasks that were once second nature can require extra thought and effort.

This shift can be subtle at first but becomes more noticeable with age.

Why Spatial Awareness Declines With Age

As we age, several physical and neurological changes contribute to decreased spatial awareness:

• Vision changes affecting depth perception and focus.
• Slower cognitive processing of sensory information.
• Balance and mobility issues from muscle weakness and inner-ear changes.
• Reduced multitasking abilities that impact spatial processing.

Everyday Challenges Older Adults May Notice

A decline in spatial awareness can show up in small ways that become more noticeable over time.

Seniors may begin misjudging doorways, bumping into furniture, or hesitating when stepping off curbs.

Tasks like parking a car, maneuvering through tight spaces, or walking in dimly lit areas may also feel more challenging.

These experiences can lead to frustration or fear of falling, sometimes causing individuals to limit activities they once enjoyed.

Why Aging Impacts Spatial Awareness

As the body and brain age, several interconnected factors contribute to reduced spatial perception.

Vision tends to weaken, affecting depth judgment and the ability to track objects clearly.

The brain also processes information more slowly, making it harder to react quickly in unfamiliar or crowded environments.

Additionally, joint stiffness, reduced muscle strength, and changes in the inner ear can influence balance and movement coordination.

These shifts don’t indicate a sudden loss of ability but rather gradual adjustments that may require new strategies for navigating everyday life.

How to Support Spatial Awareness as We Age

The good news is that spatial awareness can be strengthened with consistent support. Helpful methods include:

• Regular vision care and enhanced lighting.
• Balance and mobility exercises like tai chi or yoga.
• Cognitive games and puzzles that activate spatial processing.
• Home-safety adjustments to reduce clutter and improve navigation.
• Mindfulness and intentional movement practices.

Jigsaw Puzzle Log Book: to Record Piece Counts, Times, and Progress

$10.00

This log book is designed to help you record and remember every puzzle you complete. Whether you’re a casual puzzler or a serious enthusiast, this log book is the perfect way to track your progress, celebrate achievements, and build lasting memories.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

05/29/2026 08:28 pm GMT

Habits to Reduce Problems

While spatial awareness naturally deteriorates as we age, proactive habits and thoughtful environmental modifications can help maintain independence and prevent accidents.

With the right support, older adults can continue navigating their world with confidence and clarity.

The post Spatial Awareness Deteriorates as We Age appeared first on Create the Best Life.

You will be able to see an improvement in the way you live your life when you are more aware of yourself and how you live your life.

You can use this to determine the kind of work you should be doing or any other priority you would like to engage in.

You will become sensitive to what is going on inwardly when you become self-aware.

When You Are Mindful, You Know What You Need

Being mindful involves not just being aware of your own needs but also those of others close to you.

You will understand your purpose in life, the reason you are on this planet, and what you should be doing with the rest of your days when you practice mindfulness.

It might be time for you to quit your job and devote yourself to a worthwhile project that benefits others.

What to Focus On with Mindfulness

You can focus on one of two aspects of mindfulness when you reinvent yourself.

Start by determining the kind of meditation that is most effective for you.

Your search for answers about your passions and purpose will be aided by this.

You Should Practice Self-Reflection

Self-reflection is a component of mindfulness. If you have made mistakes, you can look at yourself without judgment and with empathy.

You can better understand your thoughts and the way you interpret events in your life by engaging in self-reflection.

Self-reflection reveals which of your numerous emotions are helpful to you and which are harmful.

This enables you to alter negative feelings that thwart your efforts to reinvent yourself.

Finally, self-reflection enables you to identify instances in which you have acted negatively rather than positively by helping you understand how you respond to situations.

When you are in a scenario that ordinarily makes you angry, you can transform it into neutral thinking by asking, “How can I change this, or what can I learn from it?”

This significantly contributes to your positive reinvention.

How to Adopt Mindfulness in Your Life

Despite the fact that you might have heard of or tried meditation, you might not be leading a mindful existence.

Here are some ideas on how to adopt mindfulness into your daily life:

Diet and Exercise: If you want to reinvent yourself after 50, you must pay particular attention to your diet and workout routine.

Many people only eat to satiate their hunger and have no regard for the food they are consuming or the potential harm it may be bringing to their bodies.

Eat slowly and intentionally. This entails putting your phone aside and eating a healthy lunch to make you feel terrific all day.

Chew thoroughly and enjoy the meal as you eat it. If you eat quickly, it may impair your digestion.

When you don’t fully chew your food, it becomes harder to digest when it enters your stomach.

This makes it difficult to break down the food to go into the intestines, where it may be absorbed by the body.

Think about the benefits of the food as you eat.

Practice Gratitude: Start expressing thankfulness for everything in your life.

Declare your gratitude aloud for your loved ones, friends, your home, and your life in general.

Breathing: Exercise conscious breathing. To give your body energy, you require a lot of oxygen.

Set out certain moments during the day to pause, inhale deeply for five breaths, hold them, and then exhale.

This is a straightforward fix; if you’d like, you might consider a longer breathing exercise.

Consider your daily breathing patterns and sitting posture.

To allow for proper breathing, you must avoid slouching and make sure your chest is open and relaxed.

When people slump and breathe shallowly, you can observe them to discover how it makes them feel and how they appear.

This will encourage you to practice mindfulness every day.

Check Your Attitude: Keep an eye on your thoughts during the day.

Do you ever appear to be pessimistic during certain hours of the day? What triggers it?

Due to foregoing lunch, you could end up feeling fatigued around 3 o’clock. If so, you probably have low blood sugar.

You can change your thinking and transform negative thought patterns into positive ones by keeping track of your thoughts throughout the day.

Make Mindfulness a Way of Life

These suggestions will make it much easier for you to reinvent yourself beyond 50.

The post Why Mindfulness Is Key To Reinvent Yourself After 50 appeared first on Create the Best Life.

However, despite the difficulties that a midlife crisis can bring, it can also be an opportunity for growth and transformation.

Taking the proper steps can turn this crisis into a catalyst for positive change in your life.

In this blog post, we will explore how you can transform your midlife crisis into an opportunity for growth and find meaning and purpose in this stage of your life.

Acknowledge the Crisis: The first step to turning a midlife crisis into growth is acknowledging that you are struggling.

Admitting that you are struggling can help you take the first steps toward finding a way forward.

Identify the Root Cause: To address a midlife crisis, it is vital to understand the underlying causes of your dissatisfaction.

• Are you feeling unfulfilled in your career?
• Are you struggling with a relationship?

Once you have identified the root cause, you can work towards finding a solution.

Take Stock Of Your Life: Midlife crises often occur when people feel they have not achieved their goals or lived up to their expectations.

Take the time to evaluate your life and consider what changes you need to make to live a more fulfilling life.

Embrace Change: A midlife crisis can be an opportunity to embrace change and try new things.

This might mean changing careers, starting a hobby, or relocating to a new city.

Set New Goals: New goals can help you move forward and find purpose during a midlife crisis.

Think about what you want to accomplish, then begin taking action to make your dreams a reality.

Seek Support: Going through a midlife crisis can be difficult, but it is essential to remember that you are not alone.

Seek support from friends, family, or a professional counselor to help you navigate this challenging time.

Practice Self-Care: Taking care of your physical and emotional well-being is essential during a crisis.

Make time for exercise, healthy eating, and activities that bring you joy.

Rediscover Your Passions: It is not uncommon to lose touch with the things that once brought you joy during a midlife crisis.

Take the time to rediscover your passions and find new ways to incorporate them into your life.

Focus on Personal Growth: Use this opportunity to focus on personal growth and self-improvement.

Read books, attend workshops, or take classes that can help you develop new skills and knowledge.

Embrace the Journey

Turning a midlife crisis into growth is not a quick fix but rather a journey that requires time and effort.

Embrace the journey and be patient with yourself as you work towards a more fulfilling life.

The post Turn a Midlife Crisis into a Time of Renewal appeared first on Create the Best Life.

Myth #1: Aging and Mental Decline Are Mutually Exclusive

While senility and mental decline are frequently linked to aging, they are frequently just acute reactions to other causes; getting older does not always mean losing mental capacity.

Things like various prescription medications for physical discomfort or dysfunction can frequently have mental side effects, but the mental decline doesn’t occur until a reasonably old age.

Additionally, a decline in mental clarity frequently has a lifestyle component and a medical component.

In retirement, there is often less intellectual stimulation, less challenge, and less social connection, which could affect one’s mental health.

The mental lethargy experienced by older populations who participate in social and intellectual activities differs from those who do not.

Myth #2: Growing Older is Accompanied by a Specific Set of Conditions

It is a complete misconception that becoming older means developing diseases, slowing down, losing your fun factor, thinking like an old fogey, being boring or slow, or essentially different from younger people.

Preconceptions and prejudices about aging are untrue and set the stage for a way of thinking that results in unsuccessful aging.

Even though you are older in years, you are the same person. You are only as old or young as you think you are!

Myth #3: We Will Continue To Take Medication for Age-Related Conditions

Medicine is similar to any stimulus or new circumstance we present to the body in that it will cause the body to react to make the necessary change.

Still, over time the body will adapt to reestablish homeostasis.

Similar to how we initially feel exhausted or worn out after working out, our bodies adapt over time, making the same exercise less complicated.

There appears to be a belief that as we age, taking medications and following prescriptions is just a fact of life and that any ailment we have is static.

On the other hand, as time passes, we must continue to adjust our medications, lifestyle, nutrition, and other aspects for our bodies to continue to develop and stay active rather than become dependent on medications and enter a state of stasis, especially ones with potentially harmful side effects.

Myth #4: The Aging Process Is Accompanied by a Loss of Balance

A more honest way to phrase this is to state that everyone falls as they age. Although it may happen frequently, this is a mistaken assumption.

Elderly populations do decline, but this is mainly due to people discontinuing physical activity, eating poorly, and other lifestyle choices that, over time, weaken our physical capabilities.

Balance may be preserved throughout time with the right amount of exercise and training, but as we age, we tend to engage in less and less physical activity when we should be doing the same or even more.

Instead of considering falls a natural part of aging, this stimulation and ongoing challenge to our neuromuscular system help us maintain and improve balance.

Myth #5: Your Body Becomes Dehydrated as You Get Older

Although we naturally don’t require or drink as much water as we did when we were younger, dehydration is not inevitable and can be prevented.

There are various causes for this, but ultimately it comes down to the reality that we don’t drink as much water as we age.

This can lead to chronic dehydration, which doesn’t have to be the case.

We must stay hydrated as we age because water is an essential aspect of human life and affects practically every system in the body in some way.

Myth #6: Limited and Reserved Activity Is Required

Most people, particularly in Western culture, abruptly discontinue or significantly reduce their physical activity in later life and never resume it.

There is a paradigm that says as we age, we should switch to low-intensity exercises because we are too frail or old to work with intensity.

This couldn’t be further from the truth; in reality, we typically haven’t kept up our physical activity and training to be at a level that allows us to engage in those activities.

Even though we may not be at the peak of our physical abilities, if we have kept up our training, there is no reason why we cannot continue to engage in vigorous or intense physical activities.

In addition, resistance training’s positive effects on bone density, metabolism, inflammation, balance, and other factors suggest that we should stay active rather than just being able to.

Age is no excuse for inactivity; a young and energetic mind comes from an active body!

Dispelling the Aging Myths!

These aging myths stop people from enjoying their golden years. No matter our age, there is no reason why we can’t live a happy and fulfilling life!

“Getting old is like climbing a mountain; you get a little out of breath, but the view is much better!” — Ingrid Bergman

The post Best 6 Aging Myths Revisited appeared first on Create the Best Life.

Now, some women are going to see that getting older is not a lot of fun. It seems that for the most part women are told that getting older means they are losing out on life.

There are enough articles around talking about all the things that are wrong with getting older as a woman.

However, there are all sorts of upsides to getting older. As we get older, we have the luxury of being able to do what we want to do.

We didn’t have that choice as young women.

Our younger selves were concerned with working to make money, to raise kids, to take care of the home, and a plethora of other tasks.

Now, getting older is not some magical journey. There are some good times though that we wouldn’t have been able to enjoy as a younger person.

Here is a list of six things that you can look forward to when it comes to aging for women?

No More Monthly Periods!

Since we were in our early teens this has been something we had to face each and every month.

Most women had to deal with crazy moods, being irritable, and bloated. Not fun.

By the time women get into their late forties, we start to encounter that lovely phase called menopause.

Some women sail through this period without too much of a problem. Others find that they are even more miserable.

However, the upside is that sooner or later you don’t have to deal with that monthly visit anymore.

You no longer have to plan your life around your period. And none of us are going to miss the discomfort or pain that it could bring.

Screw the Fashion Police – I’ll Wear What I Want!

At a certain age, most women decide that they are going to dress for comfort or for their own pleasure.

There are a few reasons why women decide what they are going to wear rather than what they should wear.

The reasons vary, but here are some to consider:

• We learn what works for our body, what makes us feel great, and what flatters the body we have.
• We don’t really care about what people think. One of the upsides for aging women is that we have confidence in ourselves.
• For the most part, people don’t scrutinize older women so much. As well other people seem to respect our choices.

You Can Seek Your Passions

If you were a wife and mother with a full-time job, you probably didn’t have enough time to follow your passions.

So, once you reach an age without those responsibilities, you are going to want to seek out something that feeds your passions.

Women seem to sacrifice themselves for family and work so there is little time for anything else.

As an older woman, you probably have more time on your hands. The kids have left the nest, you don’t have a messy home or loads of laundry anymore.

You may also have retired so you no longer have the hassle of nine to five.

Now is the time to pursue some passions. To go after some dreams you might have put aside.

Perhaps you have a book you have always wanted to write or a business you want to start. Perhaps you want to go back to school and get a degree. Or climb a mountain.

Whatever it is, the choices you now have are endless. So, why not go for it!

You Have Higher Self-Esteem

Isn’t it amazing that as we get older, we feel better about ourselves and care less about what other people think?

I have this mantra: if you don’t pay my bills, you don’t get a say in my life!

This is the mindset that every woman needs.

More Time for Sex

While it may be true that hormone levels drop as women get older, that may not affect the sex drive.

If you are having trouble in this area it is possible to get a hormone replacement prescription from your doctor.

The result is more estrogen that can improve the quality of your sex life.

Since your time is not taken up as much with kids and housework, now is the time to enjoy your partner.

You Get Smarter

Yes, as we age we do get smarter. It seems that the neuronal connections in the brain are strengthened.

In fact, the two sides of the brain become more synergistic, and you get the ability to better retain memories.

Older Woman Embrace Your Empowerment

So you just hit the big fifty, that is quite an accomplishment!

The years to come can start a new chapter that could be filled with more joy and all that life has to offer you. All you have to do is go after it.

Unfortunately, too many women surrender themselves to a life of settling after reaching this age.

But why should you? You have spent your younger years raising kids, paying the bills, and working that nine to five loop.

So shouldn’t it be time to have some crazy fun?

There are, after all, upsides to aging for women. So what can you do to celebrate where you are in life?

Time for a Vacation You Always Wanted

As a younger woman, you probably had way too much on your plate.

From keeping your home clean to taking care of your family to taking care of your relationship with a husband.

There were probably all sorts of other tasks along the way.

The result is that fun and travel took a back seat.

You might have resented having to do all that, you might also have figured that your time would come.

Well, come it has!

Always wanted to travel to France or Italy?

How about a cruise around the world? The world is your oyster after all!

What to Do for Fun!

Hobbies often get overlooked when we have too many other things to take care of. Maybe they are set aside for another day.

Maybe you always wanted to learn to paint or play the piano. Now is your time.

Become A Mentor

Did you know that many of the best educators around are women over the age of fifty? They are able to possess a unique mix of knowledge and understanding.

Sometimes sharing your knowledge alone is not enough; it takes a special touch.

Do you relate to people, easily, especially young people? If you find them constantly seeking you out for wisdom, this may be something you were meant to do!

Get More Exercise!

If you are someone who hasn’t been in a gym for ages, brace yourself. The first few sessions might be a little grueling.

However, exercise becomes more important as we age.

Since estrogen levels are typically much lower as we age we need to pay keen attention to heart health and maintaining good bone mass.

Just because we need exercise to stay healthy doesn’t mean we can’t make exercise fun.

You could try a dance-style aerobic workout (such as Zumba) if that’s your thing, or how about tennis, or even better swimming.

A Happiness Expert’s Guide To Aging Gracefully Video:

Final Thoughts:

The years following your filthiest birthday should be nothing short of amazing.

These are the years you should be able to do what you want to do! Just be sure to add in some exercise and healthy eating choices for good measure.

So in truth, there are upsides to aging for women. The world is now officially your oyster!

The post The Upsides to Aging For Women appeared first on Create the Best Life.

In fact, science shows that physical health factors such as diet and physical exercise also correlate with cognitive health.

Cognitive wellbeing covers the normal brain and executive function, It is also about depression regulation and other mood-related factors.

Cognitive loss is part of normal aging as well as the risks for Alzheimer’s disease and other dementia conditions.

An Acidic Response Indicates That The Brain Is Impaired

In recent research projects in Italy, neuroinflammatory and Alzheimer’s studies have explored the potential role of food that can improve brain function.

They are looking at how to reduce the forms of inflammation that induce mental function loss.

And although more study is required, a recent review paper revealed that certain diets could be anti-inflammatory to protect the brain against Alzheimer’s disease.

Data collected from the National Health and Nutrition Examination Survey (NHANES) is linked to the higher Dietary Inflammatory Index.

This is a way of quantitatively evaluating the role of a diet in inflammatory and chronic disease indicators.

As well, it looks at how to decrease the risks of depression, a cognitive health factor.

The Gut-Brain Axis

The gut-brain axis, which is the cellular, endocrine, and neurological signage between the nervous systems of the gastrointestinal tract and the brain is another field of focus for inflammation’s cognition impact.

Various factors, including diet, medications, chronic disorders, and intestinal microbiota composition impair coordination along the gut-brain axis.

One research study associated the neurotransmitter function of intestinal bacteria with depression.

Alzheimer’s and other dementia animal models indicate that intestinal bacteria synthesize chemicals influencing cognitive health.

Foods For Cognitive Health

Walnuts: Several studies indicate that nuts, particularly walnuts, may have a potential relationship to cognitive health.

Vitamin E and special polyphenols, like ellagitannin pedunculagin, are found in walnuts.

Ellagitannins are antioxidant and anti-inflammatory and release a compound triggered by intestinal bacteria by hydrolysis.

Walnuts have more omega-3 fatty acid, alpha-linolenic acid, than most nuts.

Fatty Fish: The advantages of fatty fish intake is linked to its high levels of omega-3 fatty acids.

Turmeric: Healthline cites numerous studies that describe turmeric as having substantial benefits for brain health as quoted, “Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits. May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.”

Healthline also cites that turmeric may ease depression and promote cell growth in the brain.

Think Blue: Scientists report that after performing a 12-week analysis on participants who ingested a concentrate of blueberry (387 mg anthocyanidins/30 mL) versus placebo found they improve brain function.

This concentration is equivalent to one cup of blueberries daily.

Broccoli: Broccoli provides key plant antioxidants and it is rich in vitamin K, which is a fat-soluble vitamin that forms sphingolipids, a special fat densely packed into brain cells.

Studies have linked vitamin K with improved memory.

Broccoli further contains other compounds both with antioxidant and anti-inflammatory properties that protect the brain from damage.

Coffee: Coffee is a very healthy drink that is loaded with antioxidants that benefit both the body and mind.

Caffeine also has a number of positive effects that can improve brain function.

Sharpened concentration is one of those benefits as shown in one study that found that people who drink one large cup in the morning and more throughout the day enjoyed better concentration.

Long-term coffee consumption is also linked to a lowered risk of dementia conditions such as Alzheimer’s and Parkinson’s disease.

Poor Diet and Decreased Mobility Can Increase Risks of Developing ARCD

Age-Related Cognitive Decline (ARCD) is a public health crisis in the United States.

The Centers for Disease Control (CDC) defines cognition as the ability to learn, remember, and make judgments.

Scientists state that cognitive decline is not a normal or inevitable part of aging.

Yet over 10% of the population ages 45-65 report symptoms of cognitive decline and over 11% of the population over age 65 report these symptoms.

According to the Alzheimer’s Association, over 10% of the population age 65 and older has Alzheimer’s disease, which begins as mild cognitive decline and advances to severe cognitive decline.

A study reported in the journal Neurobiology of Aging states that poor diet plays a role in increasing the risk of ARCD.

In conjunction with diet, researchers have classified 33 chronic diseases into Sedentary Death Syndrome, including the risk of ARCD based on decreased mobility.

Scientists agree that 30% of aging is based on genetics, while 70% is based on lifestyle factors, including poor diet and decreased mobility.

The Importance of a Healthy Diet

The hippocampus is the area of the brain responsible for learning and memory.

A study published in the journal BMC Medicine reported that the Western diet results in a smaller hippocampus.

This means that there is less brain space for processing learning and memory.

The Western diet often lacks essential brain nutrients, including:

• B Vitamins and Folate
• Fatty Acids
• Antioxidants

A study published in the journal Neurochemical Research states that higher blood levels of B vitamins and folate decreased the risk for cognitive decline in older adults.

A further study done by Swedish researchers showed people with low levels of B Vitamins and folate were twice as likely to develop dementia.

Foods high in B Vitamins and folate include:

• Whole grains
• Nuts and seeds
• Legumes
• Dark, leafy vegetables

Fatty acids, especially Omega 3 and Omega 6, are also vital to decreasing the risk of ARCD.

A study published in the American Journal of Clinical Nutrition showed that a high intake of saturated fat instead of unsaturated Omega 3 and Omega 6 fat increased the risk of ARCD.

The Cognitive Health and Aging Project was done in Chicago, Illinois, showed the same risk.

Foods high in Omega fatty acids include many types of fish, seeds, and avocados.

Antioxidants, including vitamins A, C, and E, protect the brain from free radicals that build up during aging and damage brain cells.

A study in the journal Neurology showed that high antioxidant intake decreased the risk for ARCD.

Berries, fruits, and vegetables are foods that contain high levels of antioxidants.

The Need to be Physically Active

Being physically active is also crucial to lowering the risk for ARCD.

Many studies show that mobility protects the brain against aging changes, including changes that affect memory, attention, and task completion.

Regular exercise has been shown to preserve cognitive function and help prevent dementia.

One such study, published in the Journal of Molecular Neuroscience, reported that regular exercise improved cardiovascular health.

Improved cardiovascular health also helps to prevent ARCD because it increases blood flow to the brain.

Increased blood flow has been shown to provide more helpful nutrients to the brain.

Another study in the journal Neuropsychology showed that increased mobility protected the hippocampus from decreasing in size and reduced the risk of ARCD.

According to studies published in Medicine & Science in Sports & Exercise, increased mobility improves the brain’s information processing speed.

A randomized controlled trial published in the journal Geriatrics and Gerontology International showed that increased mobility improved brain function in patients with Alzheimer’s disease.

Study after study shows that a healthy lifestyle, including diet and exercise, helps prevent the risk of ARCD.

Diet and exercise changes can also improve cognitive function in people already experiencing ARCD.

Power Foods for the Brain with Dr. Neil Barnard Video:

A balanced diet is the most reliable way to make sure the brain stays healthy and that we get to live our best life into old age.

Author Virginia Wolf eloquently quoted, “One cannot think well, love well, sleep well if one has not dined well.”

The post Foods That Improve Brain Function appeared first on Create the Best Life.

Why? The reason is that there are a lot of cheap and convenient foods available.

It is much easier to choose a donut on the go than spend the time necessary to prepare a healthy breakfast. This comes at a great cost to a person’s health.

That cost is your life. Yes, as gloomy as it may sound, each and every time you choose to eat junk food, instead of healthy meals, you are whittling away at your health a little bit at a time. That is no way to create the best life for yourself.

Though it may not be clear right away, particularly as you get older, the effects are increasing and sadly very often, detected too late.

The foods you eat can help control abnormal oxidative stressors in your body. Or they can pave the way for accelerated damage.

This will result in premature aging, or the development of chronic inflammatory diseases (heart disease, arthritis, neurodegenerative diseases).

So how is it possible that diet can help reduce the oxidative stress process?

Reducing Heart Disease Risk Factors

Eating a healthy diet helps prevent heart disease, which can exasperate oxidative stress in more ways than one.

• There is more to heart disease than just one single factor. Most people believe it to be cholesterol values. While high cholesterol values may be troublesome, it becomes dangerous when oxidized. Oxidized cholesterol is what sticks to vessel walls, that can start blockages known as atherosclerotic plaques.
• Oxidative stress can cause damage to the blood vessel wall lining. The resulting platelets are accumulated in an effort to correct the issue. When atherosclerotic plaques and platelets accumulate in the same place, it is the method for a significant blockage. This illustrates why people may require coronary bypass surgeries.

Fights Premature Aging

The effects of oxidative damage on the skin are especially visible. However, this can be fought by eating plenty of vegetables rich in antioxidants.

Tomatoes and leafy greens have been shown to reduce the effects of UV radiation on the skin, thus limiting the damage.

It is important to eat a variety of fruits and vegetables. Some of them may contain unique phytonutrients that can support the detoxification of waste material and keep the skin radiant and youthful.

Helps Preserve DNA Integrity

Did you know that mutations in cells or damage to DNA are one of the major factors contributing to cancer?

It is caused by increasing loads of oxidative stress. However, a diet that is rich in natural antioxidants is capable of significantly reducing the development of cancer.

Since DNA strands can remain unharmed, the mutated cells can be destroyed by the body’s immune system.

Since the immune system is usually impaired while under the influence of a high oxidative stress load, this explains why some cancers may grow quickly in a matter of some months.

Antioxidants Are The Key

In order to understand how antioxidants help reduce oxidative damage, you will need to have a little knowledge of high school chemistry.

• Oxidative compounds (ROS in particular) are missing an electron in their structure. As a result, it is supplied by antioxidant-rich foods. This makes the compound inactive and cancels its dangerous potential.
• The body also has natural antioxidant enzymes. Although they are powerful they can be suppressed by high levels of oxidative species.

Key Antioxidants

The following key antioxidants that scavenge and attack free radicals are not produced by the body and so must be acquired through diet.

Vitamin E

The Daily requirements for Vitamin E are 15 IU for men; 12 IU for women

Beta-carotene

Beta-carotene is transformed into Vitamin A in the body.

Vitamin C

The Daily Requirements for Vitamin C are 90 mg for men; 75 mg for women; 35 extra mg for smokers

Glutathione

Glutathione (GSH) is an important antioxidant in neutralizing oxidative stress. It is extremely plentiful in cell compartments within the body. However, it significantly decreases in levels as a result of aging or with a disease.

Therefore it is necessary to supplement glutathione through your diet as much as possible. In food sources, GSH comes in two categories: foods that contain it and foods that stimulate its production.

The highest concentrations of Glutathione are always found in foods when they are eaten raw.

Foods That Contain Glutathione

Foods That Stimulate Glutathione Production

Selenium

Selenium is a key co-factor for glutathione.

Food Sources Of Selenium

Alpha Lipoic Acid (ALA)

ALA promotes the synthesis of GSH to increase its levels

Food Sources of ALA

Final Thoughts:

Diet plays an important part to reduce oxidative stress. All you need to do is make sure you are eating food that contains lots of antioxidants.

Eating at least five servings a day of many different fruits and vegetables is a good way to provide nutrients to help your body produce antioxidants.

Want More Antioxidants Video:

The post How Diet Helps Reduce Oxidative Stress appeared first on Create the Best Life.

Free Radicals

While the human body needs oxygen to live, the act of breathing can also cause a harmful chain reaction through the formation of reactive molecules known as free radicals.

To put it simply, oxidative stress is the result of the formation of reactive oxygen species and similar compounds. This might confuse the body’s capability to detoxify free radicals.

As well, it might make it impossible for repairing the damage that could arise from the free radicals.

The can result in a wide range of diseases, as well as premature, poor, or accelerated aging. Taking care of your body is a good way to create the best life.

You can think of this as a constant battle of good and bad, or positive and negative. For the most part, the goodwill cancels out the bad or fixes any arising damage.

However, there are times when the body’s defense mechanisms are endangered and oxidizing species take hold. The result can be the cause of deep damage.

This is why eating plenty of antioxidant-rich food is necessary to our overall health and wellbeing.

What Promotes Oxidative Stress?

It is true that free radicals occur naturally within the body. They are then confronted by the body’s naturally occurring antioxidants.

As well several external factors further stimulate their (radical) creation.

Every single day our body comes into contact with various substances. These substances can be from either the environment or through consumption.

This then promotes the formation of free radicals that increase damage to cells and DNA.

There are some sources that are the worse offenders. These sources should be avoided if at all possible.

• Overconsumption of sugars, calories, or refined carbs leading to the mitochondria releasing an “exhaust,” of higher levels of free radicals that result from burned fuel when food is converted to energy
• Excessive alcohol misuse leads to a surge in levels of cytokines. These are actually inflammatory molecules that are associated with oxidative stress
• Hydrogenated fats are artificially made trans fats that have been modified to stay solid at room temperature
• Various prescription medications
• Cigarette fumes, that are either directly or from second hand exposes you to more than four thousand lethal chemicals that increase oxidative stress
• Excessive UV ray exposure (suntanning)
• Psychological and emotional stressors
• Too little or even too much exercise. In fact, excessive physical activity can cause an increase in oxidative stress. Typically, too much is considered more than sixty minutes daily and too little is less than thirty minutes five days a week
• Air pollutants
• Chronic stress
• Barbecued and charbroiled foods comprising polycyclic aromatic hydrocarbons
• Being exposed to various environmental molds
• Poor liver and digestive function
• Inadequate sleep or sleep deprivation

The Dangers Of Oxidative Stress

Oxidative stress is unavoidable, as every single day or body is in a state of back and forth production of reactive oxygen species (ROS) and neutralization with antioxidants.

To put it in perspective, the reactive oxygen species are not necessarily oxygen. They are in fact a compound bearing a strong negative charge.

This charge can interfere with a number of cells and responses within the body supplying a rise to possible undesirable outcomes.

Antioxidants are compounds, which can donate an electron to the reactive oxygen species, making it stable once more and unable to do damage.

At the same time, the antioxidant, which donated a species, is not a direct threat either.

Reactive oxygen species do have some useful purposes, so you should never seek a complete reduction of numbers (highly improbable at any rate) but left to get out of hand typically have serious repercussions.

Reactive oxygen species have been negatively implicated in the following:

• Premature Aging – resulting from damage to DNA strands or bases, leading to imperfect replication of cells
• Cancer Development – also related to damage of DNA, some new cells may lack the ability to self-regulate (kill themselves at a certain age/size) and continue growing uncontrollably
• Heart Disease – which can cause destruction to blood vessel walls, platelets, and other compounds which then aggregates and forms blockages that then initiate the inflammatory process
• Impaired Immune Function – lading to increased frequency of infections connected with periods of high stress
• Alzheimer’s Disease and Parkinson’s Disease – are complicated neurological diseases that ordinarily occur later in life and have a host of contributing factors underlying development. Oxidative stress is one such contributing factor.

The Connection Between Aging And Oxidative Stress

Most people do not consider the normal rate of aging, nor do they consider what to expect.

Consider that you are a thirty-something-year-old woman, who just three years prior would regard your appearance as “radiant.”

Move forward to today, and you have quite a few grey hairs, crow’s feet around your eyes, and skin that looks lifeless.

The question you should be asking yourself is if this is normal for a woman in her thirties and if such drastic changes are normal within the course of just a few years?

The answer should almost certainly be no since aging should be a gradually slow process, not something that is markedly visible over just three short years.

What is the major culprit of premature aging? Oxidative stress.

The normal processes that occur inside the body but which may have gotten out of hand, causing damage to otherwise normal cells compromising their regenerative and restorative abilities.

How Oxidative Stress Accelerates Aging

Oxidative stress causes damage to levels both structurally and beyond, affecting as deep as DNA replication.

As such, its effects can be diverse and devastating, affecting any part of the body.

Typically, the most affected parts that accelerate the aging process include:

• Skin – through oxidative stress resulting from food consumption is a popular method of premature aging when it comes to the skin the effect of UV rays from the sun is most pronounced. UV rays have a way of penetrating the layers of skin, damaging cell membranes and affecting the normal replication of some skin cells. In addition to drying out of these cells, permanent loss of collagen and elastin structural proteins may be accelerated as well.
• Promotes Heart Disease – in people with normal heart function, one of the most common traits is an unobstructed circulatory system. ROS can initiate a cascade of inflammation and abnormal clotting inside blood vessels, leading to complete or partial blockage. This occurs more frequently in individuals with poor lipid profiles since fat deposits are by nature pro-oxidant and pro-inflammatory. These blockages can lead to heart attacks, stroke, or long-term heart failure.
• Cancer – Cancer is complex, and usually has numerous contributing factors, but ROS plays a large part in the development of the disease. Oxidation can cause damage beyond the cellular level, as far as DNA, which would result in the synthesis of defective cells on a larger basis. This change to DNA explains why cancer is said to run in families, as it can have a genetic link. Oxidative damage can kill cancerous cells in their infancy but is often likely to initiate the disease.
• Promotes Inflammatory Disease – encompasses heart disease, but also extends to conditions of the brain and other organ systems. Loss of function of these critical organ systems is a major contributor to aging, as either detox systems fail (liver, kidneys) or the body’s central processor the brain becomes unable to do what it is supposed to. As such, the body deteriorates and aging is accelerated as oxidative stress takes hold.
• Slows Metabolism – a healthy metabolism is essential to keeping up energy levels and ensuring cells get the nutrients they require in a timely manner. However, oxidative stress can result in damage occurring to the powerhouse units within cells. These cells are the mitochondria, which can reduce the efficiency with which cells can properly break down and assimilate nutrients.

What is Oxidation – Dr.Berg on Free Radicals and Antioxidants Video:

It is important to make certain lifestyle and dietary changes that could help reduce oxidative stress.

It may be important to include maintaining healthy body weight and exercising regularly. As well it is important to eat a balanced diet rich in fruits and vegetables.

Tomorrow we will examine how diet helps reduce oxidative stress.

The post How Oxidative Stress Affects Your Health appeared first on Create the Best Life.

Yes, exercise has so many benefits that it can completely change a person’s life as a result.

Our bodies were not meant to be inactive and getting up and being active is vital to good health, overall well-being, and successful aging.

Some Benefits of Exercising Are:

• Having increased energy
• Maintaining a healthy heart, mind, and body
• Improving one’s appearance
• Great for stress relief

Improving Energy For Longer Lasting Productivity

According to sports specialist Robert Gotlin, DO, “the benefits of exercise for your energy levels are twofold: Exercise boosts your body’s fitness and also your mood, both of which contribute to your overall health and well-being.”

Exercise has the ability to increase energy in both the mind and body for longer-lasting productivity.

In fact, energy keeps us going and it really helps to improve every aspect of our daily life.

You Get Stronger and Fit

In general, exercising regularly just makes you feel strong and fit, both physically and mentally.

The reason is that exercise is a challenge and as a result, can be of great benefit to you as you get older.

Exercise Means a Healthy Heart, Mind, and Body

Heart: The American Heart Association recommends that we should get a minimum of “thirty minutes of moderate-intensity aerobic exercise a minimum of five days a week”.

Cardiovascular health is important for longer life. It also means that our heart which is a vital organ and our muscles should be given more attention as we age.

Mind: It is important to note that cardiovascular exercise not only benefits the heart but the mind as well.

When our bodies release endorphins which are hormones secreted in the brain and nervous system that have physiological effects, we get a euphoric feeling of well-being.

This is the result of age-defying exercises! In fact, exercise has been proven to relieve anxiety and depression. Isn’t that a great enough reason to exercise?

Body: Research at the Cooper Clinic in Dallas has found that “As little as thirty minutes of cardio-type exercise from three to five days a week will add six years to your life”.

Other benefits to the body include stronger lungs, fat loss, and lower risks for many diseases including cancer.

You Will Look Better

Have you ever heard anyone say they didn’t want to look better? I think not. We all aim to improve our appearance.

Even those people who do not put in the effort would not mind looking better physically.

We all want a flatter stomach, bigger muscles, well functioning body, better-looking skin and these are all bonuses of age-defying exercises and being fit!

A 2013 issue of the Journal of Health Psychology stated; “six times of forty minutes of exercise improves body image, even though body weight and shape might not change”.

So, as you can see, once again the benefits to age-defying exercises are unlimited.

If you don’t exercise regularly, now might be the time to pick up some weights if you want to see improvement in your body and your mind!

Exercise is a Great Stress Reliever!

Stress is so prevalent these days. If we don’t take time for ourselves, we can really get worn down, and exercise is a great stress reliever.

Of course, lifestyle changes are important for stress relief as well. You might want to start managing those situations in your life that cause unneeded stress.

However, when combined with exercise, you will have a recipe for much better health.

How Well Are You Aging?

Do you want to defy the process of aging? Well, now that you know exercise is important to decelerating the process; you must take action daily.

Do you have a treadmill that you never use? Maybe you have a gym membership but it’s been a while since you went there.

You don’t really need to buy any equipment or get a gym membership, just go for a daily walk around your neighborhood.

This will get your blood flowing even with a twenty-minute walk each day.

5 Super Simple Anti Aging Exercises That Help You Age More Slowly Video:

You can reduce daily stresses, avert illnesses, increase your energy levels and improve your body with exercise!

Whatever you do, never quit because your health is an essential part of defying aging.

And doing some regular age-defying exercises will keep you youthful so you are able to live your best life!

You will be glad you did because it means being around for a long long time to share special moments and experiences with the people you love!

The post Age-Defying Exercises to Maintain Vitality appeared first on Create the Best Life.

The Body’s Physical Decline

Beginning at the age of 20 years old, human memory experiences normal losses due to physical changes.

In the hippocampus, the part of the brain that relates to learning and memory, nerve cells decrease by 5% for every decade a person ages.

Nerve cells are needed to maintain the nerves and synapses, which are the spaces where memory travels between nerves.

Healthy synapses allow humans to learn new information and remember past experiences.

Scientists also theorize that the brain produces less of the neurotransmitter acetylcholine as humans age.

Lower levels of acetylcholine make it harder for memories to move through the nerves, causing the memory to decline.

This may be another reason why people have a harder time remembering things as they get older.

Lifestyle can also affect memory. Damage done to the brain by a poor diet, harmful chemicals, diseases like depression and anxiety, and poor health can affect how the brain functions.

People need sleep, physical exercise, and proper nutrition to keep their bodies and minds healthy.

Use It or Lose It as the Saying Goes

As our memory declines as we age it is important to practice keeping the memory active.

A lifetime of experiences can lead people to believe they know so much they don’t need to pay close attention to new details.

However, if you don’t regularly challenge your brain to learn new things, then when you do want to remember something new, it can become a struggle.

When a person is young and in school, studying is a habit that trains their brain to be active. As a person ages, they can fall out of the practice of learning and find it hard to remember new things.

People also get comfortable with the routines of their lives. You have been exposed to hundreds of thousands of words, concepts, and ideas throughout your life.

But as you age, you may give up some areas of knowledge because they are no longer important to you.

What you cared about as a young person, like the name of the latest bands or the price of groceries, may no longer apply as you get older.

If you don’t listen to music as often as you age or now make enough money to buy things that aren’t on sale, the information you once remembered easily will be harder to remember now.

What You Can Do to Improve Memory

Despite the physical and mental changes to your memory as you age, there are things you can do to keep your memory active and healthy.

Researchers suggest these ways to sharpen your memory:

• Use Rewards and Challenges for Learning
• Physical Exercise
• Mental Stimulation

Train your brain to learn and remember by using rewards and challenges. Try learning how to cook a different type of food and reward yourself with making new meals.

Study history before taking a trip to a new state or country.

Stay relevant and work by participating in seminars or classes and learning new techniques or systems.

When something has meaning to you, through rewards and challenges, you are more likely to remember it.

Physical exercise is vital to your memory too. Regular exercise increases oxygen flow to your brain and raises the levels of stress-relieving hormones.

Exercise also reduces your risks of cardiovascular and other diseases. As well, exercise and physical health are key components of a healthy memory.

You can also help stop your memory from faltering as you age by getting enough mental stimulation.

You can create the best life possible by using brain games, taking a class, and trying something new helps keep your mind active and sharp.

Scientists have found that rats exposed to increased mental stimulation had larger brains than rats who weren’t exposed to increased mental stimulation.

Finding ways to challenge your brain and stimulate your mind has benefits for your memory.

Aging may create physical and lifestyle changes that can cause memory to decline, but you can also fight memory decline.

Although memory declines as we age, staying healthy, physically, and mentally, can improve your ability to remember.

Preserve Your Memory With These Tips

Does it seem like the older you get, the more you forget things? Even though memory declines as we age and occasional memory lapses are normal, we can still fight this issue.

Pay Attention

According to psychologists, distractions during learning make it harder for people to remember new information.

As you get older, you may have multiple distractions in your life.

A busy schedule full of children’s commitments, work obligations, and daily responsibilities can make it hard to concentrate on learning something new.

Researchers at the University of Florida state that your short-term memory can get overloaded with too many competing distractions, making it harder for your brain to capture new information into long-term memory storage.

Being mindful and staying in the moment can help to train your brain to accept and remember new information.

Meditation is an excellent way to practice mindfulness.  You can learn to shut out external and internal distractions, like fear or low self-esteem, so the memories you need are preserved in your brain.

Structure Information

It’s easier to remember new information when you relate it to something you already know.

To preserve your memory, structure new information as additions to what you are already familiar with and understand.

If you’re trying to figure out how to make a new computer program work, reminding yourself of previous programs you’ve used that were similar can help you make a connection to the new information.

Do you have a new smart appliance?  Think about how you operate your phone or computer and structure the instructions for the new machine into what you already understand.

Use Challenges and Rewards

Your brain needs stimulation to work effectively. Challenge yourself to learn something new every day, like a new word or a historical date.

You can also challenge your brain by exposing it to new information by reading a book or article on a subject you’re unfamiliar with or by watching a documentary or How To show.

Stretching your brain’s memory by trying new activities and finding new interests.

When you learn something new, preserve your memory with a reward.

Hang the certificate you earned for taking a seminar, plan a movie night after setting up your new home theater system, or invite friends to dinner when you learn to cook a new dish.

Rewards help preserve memory by making the new information meaningful and pleasant for you.

Exercise Your Body

Physical exercise offers many benefits to help preserve your memory. Exercise increases blood flow and oxygen to the brain.

It also releases stress-fighting hormones that keep your mind calm and ready to learn and remember new information.

A healthy body supports a healthy mind and a healthy memory.

Health experts have shown that there is a link between physical exercise, health, and disease.

By being healthy and active, you lower your risk of many illnesses, like heart attacks and diabetes.

Staying healthy physically gives you the strength and focus you need to learn and remember more.

Increase Your Mental Stimulation

Perhaps you’ve heard the adage; moss doesn’t grow on a rolling stone. Increasing your mental stimulation keeps your brain active and helps you preserve your memory.

Studies show that increased mental stimulation helps you make better information connections and keeps your memory stronger and more precise.

If your days always seem routine, you watch the same TV shows every week, and you rarely travel or attend events, you may not have enough mental stimulation to preserve your memory well.

If you don’t practice making mental connections, your memory will fade.

Add mental stimulation to your life by changing your routine and taking a new route to work.

Watch or read something about a subject you’re unfamiliar with now.

Adding fresh information helps keep your memory active.

Talk to new people or attend an event like an escape room or game night to put your knowledge and memory to use.

How Memories Form and How We Lose Them Video:

Yes, memory declines as we age but you can preserve your memory even as you age.

Pay close attention to new information and limit distractions.  Structure new information with what you already know and use challenges and rewards to keep your memory sharp.

Make sure to include plenty of physical exercises as well as increase your mental stimulation by trying new things. It’s the best way to be able to life your best life.

The post How Memory Declines As We Age appeared first on Create the Best Life.

In case you or someone you know is over fifty, it is good to be aware of the issues that can cause digestive problems. It is important that we are eating the right foods that can alleviate and prevent such problems.

Let’s explore the most common ailments of the digestive system and what can be done to improve digestion so that you live your best life.

Problems with Constipation

Constipation is by far one of the most frequent complaints that occur in older adults. Though the direct causes of constipation may be unclear, it can be associated with a number of factors.

This includes reduced food intake and reduced consumption of water.

The best way to combat constipation is to eat more fiber, both the soluble and insoluble varieties.

Insoluble fiber acts as roughage and includes foods such as wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.

Soluble fiber helps absorb water and includes foods such as peas, beans apples, citrus fruits as well as psyllium.

We need soluble fiber has it helps move the food through the digestive system. This is very helpful for those struggling with constipation.

It’s a good idea to make sure you get lots of vegetables, beans, and some fruits in your diet.

If not, that is not possible then supplementation with a fiber supplement is usually enough to promote regularity and daily bowel movements.

Peptic Ulcer Disease

Peptic ulcers can occur in persons of any age, but the older you are the more likely you are to experience symptoms of this ailment.

It is the result of the protective lining in the stomach being reduced.

Sometimes, bacteria living in the stomach (H. Pylori) overgrow and can promote damage to the stomach wall, and will require antibiotic therapy.

Peptic ulcer disease can be extremely painful with symptoms such as heartburn.

One way that you may be able to remedy it is by avoiding foods that increase stomach acidity.

Excessive stomach acid is what causes pain at the site of ulceration.

Consume lots of vegetables, as they are naturally alkaline and help to reduce acidity in the stomach.

As well, dairy should be limited or avoided as it causes a reflex surge in acidity.

Loss Of Appetite

Sometimes the development of chronic conditions leads to changes exceeding what is visible on the surface.

Take for example diabetes, which can damage the vagus nerve in the stomach, resulting in loss of the hunger sensation or the ability to know when you’ve had enough.

Though this is tough to treat, it may be more effective to prevent it altogether.

If diagnosed with diabetes, consume foods with a low GI score to avoid high blood sugar spikes, such as vegetables and fibrous carbohydrates.

Lactose Intolerance Causing Diarrhea

Some people are frustrated as to why they become lactose intolerant as they age, even though they were not previously.

This usually occurs due to reduced lactase levels in the small intestine, along with the overgrowth of bacteria.

The result is that it can cause bloating, pain, and the inability to absorb the sugars.

If you are one of the millions that experience this reduced ability to absorb lactose, it may be better to avoid it completely.

However, there are enzyme supplements available to treat it if you still want to eat dairy products.

As for the accompanying loose bowels, fiber will be your best bet as it absorbs water and makes your stool substantive.

Problems with Gallstones

Gallstones usually form as a result of diminished fat and cholesterol intake. In fact, it is not high levels as is commonly assumed.

Gallstones can be very painful and may even block the flow of bile from the gallbladder when it is needed to digest fat.

The best way to prevent gallstones? Consume healthy fats every day. Good sources are coconut oil, avocados, and fatty fish.

Foods That Improve Digestion

There are a number of different foods that are really good for digestion. Here is a list of some foods that are good for improving digestive problems.

Yogurt

Yogurt is a good addition to your daily food intake if you aren’t already enjoying this food.

It is a good idea to have about a cup every day. You can have it at the end of a meal like a dessert, or you can enjoy it as a snack.

One of the reasons yogurt makes an excellent addition to your diet is because of the healthy bacteria it contains.

Many health practitioners recommend yogurt if you have digestion problems. It is actually really good for gut health.

When you are purchasing yogurt, make sure that it contains live and active cultures. This is necessary to aid digestion.

Also, it is a good idea to avoid any yogurt that is filled with sugar.

Chia Seeds

Chia seeds are another great food that also happens to be good for your digestion. These seeds are perfect because of how many nutrients they contain.

They have a lot of vitamins, minerals, and antioxidants. They also contain omega-3 fatty acids and fiber.

As a result, they are good for improving digestive problems. Chia seeds can also help with the regulation of bowel function.

One other good thing about Chia seeds is that they can reduce inflammation in the body. As well, they lower cholesterol.

Just enjoy a couple of tablespoons of the seeds each day. They make a great addition to a smoothie, sprinkled on yogurt, or salads.

Lean Protein

Another addition to your diet is lean protein, which includes poultry and fish. These foods contain omega-3 fatty acids.

It is important to note, that lean protein tends to be easier to digest than red meat. Why not enjoy a piece of salmon or chicken and see if your gut health improves.

Bananas

This fruit can help with your digestion. Packed with nutrients they are very easy to tolerate.

Enjoy at least one banana a day. They are great sliced on top of cereal or spread some peanut butter on toast and top with sliced bananas.

They are also great on their own or part of a smoothie!

Aging and the Digestive Tract Video:

Digestive problems can occur at any age, but risks increase with age, making it important to watch your diet as a way of improving digestive problems.

Many of these disorders could lead to surgical intervention if not addressed soon enough, causing immobility and risks for further health issues.

The post Improving Digestive Problems as We Age appeared first on Create the Best Life.

There are people like Iris Apfel, a fashion icon who just turned 100 years old this month. There are people like Oscar-nominated Morgan Freeman, who is still a lead actor at 84 years old.

Wouldn’t you love to know how people like these are able to not only maintain a youthful spirit but don’t think aging is a stigma?

The secret to aging is having the mentality of loving yourself no matter what others may consider as a problem.

This self-confidence doesn’t just show up. In order to feel good about aging, self-care has to be an important part of your daily routine.

How to Begin Self-Care

Before anything else, it must start in the mind. Vanity is worthless if you have flawless skin with not a wrinkle in sight, but you have an unhealthy mind.

Research has shown that having a positive mindset may actually increase your life span.

The reason for this is that positive thinking will decrease the amount of stress and depression we could experience which is another way to defy aging with self-care.

In fact, when it comes to stress, it has a very major impact on our immune system. This means you could be more susceptible to diseases including the common cold!

This makes it the perfect reason to start replacing any negative thoughts with positive thoughts!

How Can Positive Thinking be Self-Care?

You have millions of thoughts every single day. If most of those thoughts are negative, you are going to start believing they are true.

What is the number one step to self-care? Combining positive self-talk with self-affirmations! It is important to remind yourself on a daily basis just how valuable you are.

You might want to consider writing down what you appreciate about yourself each day. Maybe start a gratitude journal!

How Taking Care of Your Body is Self-Care

Did you know that the foods we eat have a large impact on how we age? You can take care of your body by limiting the amount of alcohol you drink.

Also, eating a lot of processed or fast foods regularly is going to cause any number of health problems. As well this type of eating can lead to being overweight.

One way to practice self-care each day is to use mindfulness when you eat.

It is very important to be cognizant of making good choices each day that will benefit you in the long run and result in you being able to defy aging with self-care.

Another way to take care of your body is to make sure you get enough exercise each week.

Yoko Ono, who is 88 years old had this to say:

There is no reason why you can’t have some fun when it comes to physical self-care. You can go to a spa and enjoy a relaxing massage. Or you can take a bubby bath in the privacy of your home.

There are many ways to do self-care. Enjoy a weekly face mask, give yourself a manicure and a pedicure, have a nap, or go for a walk in nature.

All of these experiences can offer you time to relax and let go of some stress.

Clothing Can be Self-Care

You don’t have to spend a fortune on design clothes to look good. Just dress for your age, the type of body you have, and your activities.

When we look good, we feel good about ourselves.

As well you don’t have to spend hours getting dressed.

Just make sure you are neat, clean, and presentable which can do wonders for our self-confidence.

Final Thoughts

There is really no mystery when it comes to feeling youthful. In fact, we have the solutions to being young through our actions.

When we participate in self-care on a regular basis, our age will be nothing but a number, because we will have been able to defy aging with self-care.

Exercise to Defy Aging

Everyone wants to look and feel more youthful as they age but there is an important step in doing so. That step is exercise. That is because exercise has many benefits that can completely change a person’s life.

Our bodies were not meant to be sedentary and getting up and being active is essential to good health, overall well-being, and is another way to defy aging.

Some benefits of exercising are:

• You will have an increase in energy.
• You will be able to develop a healthy heart, mind, and body.
• Your overall appearance will improve, and
• There will be less stress in your life.

Increasing Energy For Longer Lasting Productivity

According to sports specialist Robert Gotlin, (Doctor of Osteopathic Medicine):

In fact, exercise increases energy in both the mind and body for longer-lasting productivity. Energy keeps us going and it can really help to improve every aspect of life.

Exercise Means Being Strong and Able

Overall, exercising on a regular basis makes us feel strong and able, both physically and mentally. This is mainly because exercise is a challenge.

As a result, those feelings can be of great service as we age.

Exercise for a Healthy Heart, Mind, and Body

Heart – The American Heart Association has recommended that we exercise at least five days a week for at least thirty minutes of moderate-intensity aerobic exercise.

Cardiovascular health is important for being able to have a long life. Our hearts are a vital organ and a muscle that needs to be exercised too.

Mind – Cardiovascular exercise not only benefits the heart but the mind as well.

When our bodies release endorphins which are hormones that are secreted in the brain and nervous system that results in physiological effects.

The result is a euphoric feeling of well-being! Exercise is a great benefit as it has been proven to relieve anxiety and depression.

Body – Research at the Cooper Clinic in Dallas has found that you can add at least six years to your life if you do thirty minutes of cardio three to five days a week.

Other benefits of exercise are that you will have stronger lungs, be able to lose some fat, and even lower risks for cancers, and other diseases.

You Will Look Better

No one has ever said they didn’t want to look better! We are all striving to improve our appearance. In fact, even those who do not put in any effort want to look better physically.

We all want a flatter stomach, bigger muscles, more energy, have better-looking skin. These are most definitely bonuses for getting fit and active!

A 2013 issue of the Journal of Health Psychology stated:

It is important to note, that once again the benefits to exercise are limitless.

You can get into shape starting today. Just pick up some weights if you want to see improvement in the mirror and your mind!

You Can Relieve Stress!

Stress is so plentiful these days. In fact, if we don’t take time for ourselves, we can really wear ourselves out, and exercise is a great stress reliever.

Of course, lifestyle changes are important for stress relief as well.

So, make sure to manage those things that cause unneeded stress.

When combined with exercise, you will have a recipe for better health.

How Well Will You Age?

Do you want to defy the process of aging? Now that you know exercise is crucial to decelerating the process you will need to take action daily.

Jump on the treadmill, join the gym, or go for a daily jog or walk! Anything that gets your blood flowing is sufficient exercise.

You can relieve daily stresses, prevent illnesses, increase energy and improve your physique all in one with exercise!

Whatever you do, never quit because you can have the life of your dreams and your health is an essential part of defying aging.

I’m sure you want to be around for a long long time so that you can share special moments and experiences with the people you love!

A Self-Care Action Plan Video:

Here is the link to the book mentioned in the video: Codependent No More!

Final Thoughts!

There are many different things we can do to defy aging. We can defy aging with self-care and we can defy aging with exercise.

It is important to take some time each day to find some ways to fit this into your life.

You will find you love life more, will look better, have more energy, and have the ability to enjoy your life long into your senior years!

The post Defy Aging with Self-Care appeared first on Create the Best Life.

Leading up to the years before your retirement, you may have had little to worry about when it came to remaining healthy by getting in exercise, eating healthy, and leading a productive life.

However, the years following retirement are a different story. Why?

For one, you have likely settled down quite a bit. The hustle and bustle of working on a schedule may have subsided, leaving lots of time and inactivity at hand.

As such, it is important for you to actively seek out ways to maintain your vitality and overall health.

Here are the top ten tips for health and vitality in retirement:

Pick Up A Hobby You Enjoy

When we are busy with our working life, hobbies can seem like a major waste of time.

However, when we are retired, hobbies can make the difference between becoming depressed, and remaining an outgoing person.

You need to do something for yourself, that makes you feel satisfied and even gives you a sense of accomplishment.

Keep your mind active

When we physically or mentally do not feel our best, it is harder to focus and commit to hobbies.

By distracting our mindset with activities, we are fond of, it then becomes easier and more enjoyable to be active.

Make Sure to Walk Often

Walking is important throughout life, but even more so as we approach and enter senior years. Why?

Because the way walking has evolved, it helps keep the blood pumping, as it should be, as well as being an effective form of cardiovascular exercise.

Walk every day it is possible; you do not need to drive or take a bus when going short distances.

Research has shown that older adults need about 7,500 steps per day, at least three times per week.

By physically engaging in activities, not only does it help with better health, but has shown that it aids with balance and encourages fewer falls.

Swimming is a Great Exercise

If you don’t feel up to joining a gym to keep you healthy, swimming is the perfect alternative. Swimming is an extremely effective total body workout.

In fact, improving both the heart (aerobic system) and muscle (anaerobic system).

You are bound to feel a little sore after a swimming session, especially if you haven’t done any for some time.

This is exactly what is necessary to keep your muscles and heart fit.

Eat Lightly As The Day Progresses

Changes to your metabolic system will occur as we age.

This makes your body less efficient at processing sugars and meals with a lot of fat.

For this reason, it is a good rule of thumb to eat your largest meals early in the day and progressively eat lighter as the day goes on.

A light tuna salad is perfect for dinner, as the protein helps fuel muscle, and vegetables satisfy hunger.

Be Sure To Get Your Daily Recommendation of Fruits And Vegetables

Cancer is a growing public health concern, compounded in large part by poor eating habits.

It has been established time and again that the best way to reduce your risk is to ensure you consume enough fruits and vegetables on a daily basis.

Fruits and vegetables contain a diverse range of phytonutrients. They can prevent abnormal oxidation and inflammatory processes.

As well phytonutrients ensure efficient removal of toxins from the body.

Enjoy Good Times With Family and Friends

Enjoying our life is priceless. This is more important after we hit retirement.

It’s important to help keep you feeling like a valued member of the family and your friend’s circle.

No one wants to feel like an outcast who has outlived their usefulness.

Our friends and family are perfect for reinforcing your worth and mental well-being.

They are also a good way to enjoy good health and vitality in retirement!

Eat Dark Chocolate

Dark chocolate has proven itself to be a treat worth eating.

In fact, dark chocolate contains potent polyphenols that slow down the aging process and many age-related disorders.

Dark chocolate can keep your blood flowing better, reduce atherosclerotic plaques in blood vessels, improve mood, and have many more benefits.

Offer Voluntary Advice To Youth

Young people need guidance during their formative years in order to become productive members of society.

Though not everyone is an academic, you could possibly impart your skills to young people.

You could teach lessons on carpentry, housekeeping, financial planning, or even cooking, which can contribute to fulfilling adult lives.

Sleep In Sometimes

With no pressing need to be at work at 8:00 am in the morning, it is ok to sleep in sometimes.

It is important to get as much sleep as possible as we age and sleeping in if you think your body needs it can be a treat.

An aging body may have reduced recuperative abilities, and sleep lets your body and brain repair, restore, and reenergize.

The average aging adult needs between seven to eight hours of rest per night.

If you are finding that you are sleeping more often or longer than normal, let your doctor know as this could be a side effect of medications or other health issues.

Remember to keep your bedroom dark and at cooler temperatures. As Leonardo da Vinci eloquently said, “A well-spent day brings happy sleep.”

Have Sex!

Sex keeps you young, both physically and mentally. Sex can be considered an aerobic workout.

When we have sex our heart needs to keep up with the increased demand for blood during sex.

The endorphins released during sex also promote bonding and happiness.

Stay Up To Date With Your Doctor

As we age, almost inevitably medication goes right along with it.

Blood pressure, diabetes, or even arthritis is often prescribed to older adults.

Unfortunately, these medications can have side effects that are not healthy.

They can affect sleep, moods, and energy.

If you experience symptoms that do not seem right, call your doctor.

Often, changing to a different brand can be beneficial and allow the medication to work properly.

Final Thoughts

As we get older, our minds and bodies will follow suit. Perhaps your body is showing signs of aching more often.

Maybe your memory seems to be not as sharp when trying to remember information.

Statista.com reported that as of 2019, approximately 16.5 percent of the American population is over the age of 65 years old.

Predictions show that as of 2050, this number will increase to 22 percent by the year 2050.

Though these numbers seem low, comparing them to other population counts that were conducted in 1950, only 8 percent of Americans were over the age of 65 years old.

With this amount of senior population, it is certain that older generations are feeling more pressure to stay active and alert, not only personally but in their communities.

Just because we are aging doesn’t mean we can’t keep our mind and body feeling their best.

In fact, you can live your best life so there is no reason not to have health and vitality in retirement!

The Formula for Successful Aging Video:

The post Tips For Health And Vitality In Retirement appeared first on Create the Best Life.

Yes, growing old is unavoidable. However, we don’t need to look or feel old as we age.

There are a number of steps we can take these days that make it easier to look and feel younger.

You can grow old gracefully if you use a proactive approach. One way is to find ways to prevent inflammation and disease in the body.

Here is a list of several ways that you can resist the aging process and add more life to your years!

Find Time to Exercise

It is important to find time to exercise. When we exercise we can improve our balance and flexibility. It is also a good way to keep fit and trim.

Exercising will help to reduce stress, strengthen the cardiovascular system, improve posture as well as improve digestion. It also can help to slow down bone loss.

According to Bob Green who is a trainer, as well as an author of the book 20 Years Younger, “When done properly, weight-training makes micro-tears in the muscles, which leads your body to generate thicker, stronger muscle fiber.”

Another good thing about weight training is it is a good way to improve stamina. It also can make you less vulnerable to possible injuries.

Weight training is good for boosting metabolism and building muscles. All it takes is using some lightweight dumbells and doing exercises such as squats, bicep curls, calf raises, and lunges.

Just do three sets of ten repetitions at least three times a week.

Senior – 30 Minute Weight Training with Dumbbells Video:

The Brain Needs a Workout Too!

Yes, your brain needs a workout! By stimulating the brain you will be able to stay focused, your concentration will increase and your memory will be good.

While dementia and Alzheimer’s may be genetic, our lifestyle habits can have an impact on the health of our brain cells.

Here are some suggestions for keeping your brain in good shape:

• Read books regularly.
• Work on puzzles such as crosswords, sudoku, or even jigsaw puzzles.
• Don’t play a musical instrument,  why not start to learn one?
• Never learned a foreign language? It’s never too late to learn.
• Attend the theatre or concerts regularly.
• Play games with friends like scrabble.

Take Care of Your Relationships

One of the most important aspects of how to resist the aging process is by having strong social connections and relationships.

In fact, an eighty-year-old Harvard study found that having good relationships was a better predictor of an increased life span and good health than other factors.

They found that this could reduce stress which results in a boost to the immune system and reduction of potential heart disease.

They also found it was how satisfying people’s relationships are rather than cholesterol levels that predict the quality of our health as we age.

Also, they found that people who were the most content with their relationships at age fifty were the healthiest at age eighty.

Eat Right and Stay Hydrated

Making sure that we eat right and as well stay hydrated is very important. In fact, the Harvard School of Public Health reports that our cells are threatened daily by free radicals.

These free radicals are the byproduct of how our body turns food into energy.

We also get free radicals entering our body from our environment which also damages the cells.

Unfortunately, this damage results in a structural change to our cell’s DNA. We can defend the body against free radicals by the use of antioxidants.

Antioxidants can be found in fresh vegetables and fruit. Another important factor is incorporating fiber into the diet.

Fiber is important for fighting chronic disease and a good way to resist the aging process.

As well fiber keeps blood sugar and cholesterol levels in check. Another plus in taking in fiber is that it fills you up.

Fiber will also slow down the digestive process. This means that you will consume fewer calories each day.

It is also a good idea to reduce the amount of sugar you take in. You will find that you will have more energy and inflammation will be reduced.

It is important to avoid at all costs the use of processed sugars. The problem is that most high-fat and processed foods contain a lot of processed sugars.

You will also want to avoid soda as it contains phosphoric acid that can cause muscle loss as well as osteoporosis and heart and kidney issues.

In order to stay properly hydrated you will want to drink ample quantities of water each day. Water helps to enhance blood flow to the skin’s surface.

It also can help to improve circulation, boost brain function and increase energy. It is recommended that we drink at least eight glasses of eight ounces of water a day.

Dr. Henry Lodge, co-author of Younger Next Year for Women, recommended “Start every meal with a fruit or vegetable and a tall glass of water. Loading up on the vitamins and antioxidants in fruits and veggies will make you feel refreshed, recharged, and reenergized.”

Make Sure to Get a Good Night’s Sleep

Dr. Henry Lodge also recommends getting a proper amount of sleep. He has stated that “the only time your body can truly restore itself is when you’re asleep. It helps build a more vibrant body and brain.”

Experts tend to agree that having eight hours of sleep is needed to repair any organ damage as well as regenerate new cells.

However, the exact number of hours each person needs can differ from person to person.

In order to give your body the quality sleep it needs, you may want to set up a goal and a plan. This will help to maintain good mental and physical health.

Find Ways to Reduce Stress

We all know how stress can age-related psychological disorder which causes a reduction in the way the immune system functions. Stress can also lead to cardiovascular diseases.

Making time to schedule a few minutes a day to alleviate stress is a good idea. Just pick somewhere that is quiet and start breathing deeply.

Focus on the present moment! This is the best medicate and will impact how well you look and feel and helps to resist the aging process.

Here is a list of a few ways to relieve stress and even calm the mind and body:

Try mindful meditation. This is a good practice since mediation is a great way to reduce anxiety and depression.

Mindful meditation can result in more energy, a better posture as well as an improved mood, and increased flexibility.

10 Minute Mindfulness Meditation Video:

Another great way to reduce stress is to practice yoga. This type of exercise helps to oxygenate cells and gets rid of harmful toxins in the body.

In fact, yoga poses have been designed to work both inside and outside the body.

Yoga is a great way to boost the immune system and even helps to revive all the physiological systems in the body. This can protect us from many diseases.

Yoga also helps to keep the joints flexible and our muscles strong.

Get Rid of Bad Habits

Getting rid of bad habits such as smoking is a good idea. In fact, smoking can cause all sorts of age-related diseases such as pulmonary fibrosis, and even hardening of the arteries.

If you want to create the best life for yourself, you need to get rid of habits that aren’t serving you.

Any number of bad habits can result in the speeding up of aging and can have a detrimental effect on our teeth and especially our skin.

When it comes to drinking alcohol, one drink per day for women and two for men is just enough to reap its benefits.

However, overindulging in alcohol leads to premature aging from the inside out. In fact, it negatively impacts every single physiological system in the body.

Final Thoughts

While dealing with aging is never easy, it is inevitable, and the better we handle aging, the happier and healthier we will be.

When we are healthy and happy we have a better chance of being able to resist the aging process!

The post Steps To Resist The Aging Process appeared first on Create the Best Life.

One of the most sought-after circumstances that most seniors are looking for is having energy, vitality in both mental and physical ways, and that feeling of being youthful. This may be hard to hold on to as we age but it is not impossible.

By introducing some healthy and positive habits into your regular routine, you can start having more energy. You can start feeling younger in no time.

Maintaining both a physically and socially active lifestyle can greatly improve your overall quality of life during your golden years, making them truly golden.

Through this article, we will offer some tips and habits to get you feeling younger and having more energy.

Getting Quality Sleep

Let’s start with the most fundamentally important area where you can introduce new habits to improve your vitality.

People require approximately seven hours of sleep each night. It is a common misconception to think that those who are older require less sleep.

Despite age, every human needs at least seven hours of restful sleep to function optimally.

Making sure you are getting the ideal quality and quantity of sleep is integral in having more energy. You just might find that you are feeling younger.

This can be done by introducing and maintaining the following healthy sleep habits:

• Go to bed at the same time every night. Introducing this habit conditions your body to have a bedtime. Once you’ve maintained this habit for a little while, you will notice that you’ll start to get tired around that time every night, helping ensure you get right to sleep.
• Don’t eat late at night. Eating late-night snacks or having a large dinner later in the evening is not only bad for digestion, but it’s bad for your sleep. Having an earlier dinner and refraining from snacking late at night can help ensure you have a restful sleep.
• Don’t participate in any activity involving a screen within an hour before bed. Our society’s current dependency on technology is hurting our sleep. Staring at bright screens before bed can make it harder to fall asleep, achieve fully restful sleep, and harder to stay asleep. Activities to avoid within an hour before going to bed are watching television, playing video games, browsing on a computer or phone, etc.
• Don’t do anything but sleep in your bed. Doing pretty much anything other than sleeping in your bed can make it harder for you to follow asleep at night. This includes watching television and even reading. Just like going to bed at the same time every night can condition your body to get tired at that time each day, having a designated sleeping spot will condition your body to grow tired once you’re in the bed.
• Silence your technology. Making sure the notification sounds are turned off on all your devices before going to bed will ensure that you don’t have any disruptions during your sleep cycle, thus ensuring a more restful sleep.

Healthy Eating

You may not believe eating can have any effect on feeling youthful and energetic, but it can be a very important part of it.

Food is your energy source, your fuel. It stands to reason that taking in the wrong fuel would lead to less than optimal results in terms of functionality and energy.

The food you eat can affect your entire day and your overall health. It can make you sluggish or energetic, can cause your joints to swell or ache.

As well it can cause muscle pain and stiffness. As you can imagine, this can lead to a person feeling older and less energetic.

Eating healthy foods and avoiding excess carbs and fats can help ensure your body is functioning at its optimal capability.

Habits That Can Ruin Your Aging Years

Yes, aging is inevitable. However, there are habits that can accelerate the process and there are habits that can decelerate the process as well.

Our bodies will function better when we maintain them properly.

What this means is that when we develop good habits we are able to slow down the aging process.

Here are four habits that can keep us healthier and happier about aging.

Dealing with Your Stress

Stress is definitely a cause of inflammation in the body and when we are dealing with chronic stress the stress hormones are causing all sorts of detrimental consequences on one’s health.

One way to reduce the amount of stress we have is to find a way to say “no” more often. Remembering that life is short and we should be enjoying our life and not having to deal with stress.

The chief medical officer at St. Joseph Hospital in Orange, California, Dr. Raymond Casciari says that people think multitasking is a good thing, but you don’t actually get anything done, you just end up creating more stress.

It is a good idea to find ways to manage stress and not neglect it.

Here are some solutions for managing stress:

• Learn to say no more often.
• Learn to focus on fewer things at one time – no more multitasking.
• If possible you can eliminate the things that cause you stress.

Dealing with Isolation

One of the researchers in the eighty-year-old Harvard Study Of Adult Development, Robert Waldinger, says, “Loneliness kills. It’s as powerful as smoking or alcoholism.”

In fact, this study as well as many other studies found that healthy relationships and strong social bonds can improve aging on all levels.

This includes your emotional, physical, and mental health.

It also includes your cardiovascular and brain health.

As a matter of fact, Harvard’s study found that those with strong relationships lived longer than those who had weak social relationships.

It also found that marriage increases life expectancy. The study showed that people who have happy relationships have reduced stress.

All of this is a great way to reduce the risk of heart disease, improving the function of the digestive system, and even boosting the immune system.

Taking Care Of Your Skin

An associate professor of dermatology at Wake Forest Baptist Medical Center, Dr. Sarah L. Taylor, said that “The number-one cause of nearly every sign of premature aging on the human face is ultraviolet exposure.”

That is a problem as there are millions of people that don’t use any protection from the sun.

The fact that we are exposed to harmful rays from the sun even when it is cloudy so don’t think that it is only when the sun is out.

What is the best way to prevent damage to the skin by the sun?

• One of the best ways is to use a sunblock that is between 30 and 50 SPF.
• Another way is to wear clothing or use a protective shade to avoid too much exposure to the sun.
• As well make sure your skincare routine is a habit for the rest of your life!

Get Some Exercise!

There are numerous benefits to exercising regularly. In fact, one is the reversal of premature aging.

It has been proven that sitting too much can cause all sorts of health problems. Those problems include diabetes, obesity, and perhaps even early death.

The fact that technology has taken over so many things we do in life, is a big reason for how little activity we do each day.

A study that was performed at the University of California San Diego School of Medicine by Dr. Aladdin Shadyab, found that a sedentary lifestyle especially in senior women found that cells age faster with a sedentary lifestyle. “Chronological age doesn’t always match biological age.”

So next time you find yourself sitting for long periods of time, try to remember that you are not helping your short or even your long-term health.

Here Are Some Ways To Combat Being Too Sedentary:

• Join a gym and find a way to hold yourself accountable either by hiring a coach or going with a friend.
• Find hobbies and interests that involve being more active.
• Join a group or get your friends involved that are active.

Make Sure You Have Good Nutrition

One of the worse things you can do for your health is not eating good, healthy food. Poor nutrition is really not good for our bodies.

Unhealthy food including beverages contain toxins from chemicals and is a recipe for disaster.

Yes, a lot of these unhealthy foods may taste great, but having them all the time is not going to give you energy or make you feel healthy.

Foods that contain a lot of sugar and fat contribute to aging.

As well drinking too much alcohol or eating processed foods is not going to give you the health you want in your senior years.

How to Look 10 Years Younger – Anti-aging Hacks Video:

Final thoughts:

Making a few choices can lead to feeling younger with more energy as well.

You don’t have to completely change your habits, just make a few adjustments.

When you make the choice to live your best life you will not only be happier but maybe just live a little longer!

The post Feeling Younger with More Energy appeared first on Create the Best Life.

There is a saying that I love: “Getting old ain’t for the faint of heart” by Anthony Hopkins.

We all agree that getting older is not easy and that is especially true when we start noticing aches and pains and wrinkles.

However, just because we are getting older doesn’t mean we have to feel old. I’ve seen seventy-year-olds who don’t seem to know they have aged and I have seen forty-year-olds acting like they are ninety!

Yes, we may feel old and some days we probably feel it more, but we don’t have to feel old as there are ways to combat that feeling.

We can stop feeling old with a few simple, healthy and positive things that we can do each day so that we can enjoy a life of vitality and energy and experience positive health.

Some of these habits may require a bit more work while others are as simple as having a positive outlook.

As well some of these habits can help to preserve your mental and physical well-being long into your senior years. They can help to reduce the possibility of depression or feeling lonely.

Listed below are some of the ways you can add some simple steps into your daily routine to stop feeling old and feeling young and vibrant instead.

Staying Active

There are a number of studies that show that by staying as active as possible into your older years, you can improve or maintain your mental and physical abilities. By doing this you will feel younger.

Even children can experience improvement in their lives when they increase physical activity.

Another important habit is to make sure your joints and muscles are strong. This will help to minimize any pain or swelling and actually will help to delay any age-related disabilities.

Maintain an Active Social Life

When you maintain an active social life you will feel less secluded and stave off depression. An active social life is a great way to keep the mind healthy as well.

As a result, you feel younger and be able to stay up with the many changes life has to offer.

Maintaining friendships over the years is a wonderful and beneficial action as we get older.

Of course, as we get older we will all face the problem of losing friends and family members due to old age. One way around this is to make sure that you have friends in different age groups.

Not only will younger friends be around a lot longer so you can enjoy their company, but they can also give you different perspectives on life in general!

Even though the last year or so we have had to curtail our social gatherings, there are many ways to still stay close to friends and family members.

Technology has been an important part of being together. This includes everything from Zoom calls to SnapChat and more.

Maintaining a Healthy Diet

One of the easiest ways to feel younger longer is to make sure you are eating healthy foods daily.

Eating foods that will reduce your energy and physical health is going to make us feel older and energy will be lacking.

Foods with high sugar and fat content tend to weigh us down in more ways than one. Too much of these foods can make joints stiff and sore and increase pain.

You will want to eat foods that are going boost your energy and make us feel better about life in general.

Keeping an Active Brain

Brain health is so important as we age and there are many ways you can exercise the brain. Regular reading, doing crossword puzzles, or even playing memory games are good ways to do just that.

A couple of other ways to keep an active brain is to take regular exercise. Getting plenty of good quality sleep is also important for brain health.

If you love music or have always wanted to learn to play an instrument, this might be a good time to start as this will also help to keep the brain healthy.

Don’t Forget to Have Fun!

Yes, having fun is a great way to stay young! You can take part in all sorts of fun activities. Invite friends or family members to join you on your fun quest.

If you enjoy fun activities you are more likely to add them into your life on a regular basis.

Don’t Stop Working

Although retirement can be nice, it can also leave a big gaping hole in your life. Having a purpose has been attributed to having a satisfying life.

If you don’t want to continue working you can always volunteer. There are many opportunities for volunteers whether it is at a non-profit or your church.

Volunteering is a way to stay busy and be active in your life.

Conclusion

Of course, getting older is not a lot of fun. But when you add a few habits into your life you can minimize any negative effects. You may actually enjoy your life even more!

To stay active and fulfilled long into your senior years, stay active, exercise your brain and make sure you eat healthy and delicious food.

When you have a fulfilled life you won’t notice that you are aging as much.

By maintaining a physical, mental, and socially active life long into your senior years you will be able to stop or reduce the symptoms of depression, have increased energy, improve and maintain your memory.

When you put these ideas into practice you will find you stop feeling old.

As a result, the gift you will give yourself is a renewed sense of vitality and you get to create the life you deserve.

Meet The ‘Super-Agers’ Who Defy The Effects Of Old Age Video:

The post How to Stop Feeling Old appeared first on Create the Best Life.

However, your genes do play a role as well, but only about 25%, so there is a good chance you can reach the ripe old age of a hundred!

Here is a list of things you can do to help incorporate healthy lifestyle habits to promote a much longer and prosperous life:

#1 – Have a Sense of Purpose

When you have a goal or a purpose for your life, you have a reason to get out of bed in the morning. This makes life more enjoyable as well.

It doesn’t matter that you have retired, it is crucial that you have something to occupy your mind as well as your body.

Having a close connection to your family and your community can also make a difference.

Whether you spend your day with your kids or grandkids, doing gardening, learning something new, or joining a local club, you have a purpose.

Be useful by volunteering as this is also a great way to foster a sense of purpose. You might consider getting a pet since you will have something that needs you for feeding or walks.

Studies show that people who have pets are less likely to get depressed or lonely. This is also a great way to be more physically fit and improve longevity.

#2 – Reduce Stress

It is important that you figure out how to reduce the stress in your life as many diseases are a result of too much stress. Also, by reducing stress you can reduce inflammation in the body.

Start by taking a daily walk, listening to your favorite music, and hanging out with friends who make you feel good.

Another way to reduce stress is by doing a daily meditation practice or even practicing yoga.

Both of these will also help to reduce cortisol in the blood. Too much cortisol can cause weight gain, especially in the face, chest, and abdomen.

Too much cortisol can also cause high blood pressure, osteoporosis, and mood swings such as anxiety or depression.

Another way to reduce stress is to stop smoking and reduce excessive alcohol consumption. If you do drink, try to keep to one or two drinks per day.

#3 – Improve Sleep

It is important to get a good night’s sleep. Studies have found that people who sleep less than six hours at night over a long period of time, double their risk of disease.

This can result in a higher risk of heart attack, stroke, or even premature death.

Here are a few tips to get a better night’s sleep from the National Sleep Foundation:

• Don’t have your bedroom too warm. Set the thermostat between sixty and sixty-seven degrees Fahrenheit.
• Have the bedroom as dark as possible. Invest in some black-out curtains.
• Try to go to bed at the same time and get up at the same time. This makes for a routine that will help you sleep better.
• Try to stop watching the television or being on any of your devices at least an hour before bed. This will help you to relax before bed.
• It is a good idea to replace your mattress if it is more than ten years old.

#4 – Have Good Eating Habits

We all know the importance of eating food that supports health.

Try to eat more fruits and vegetables and stay away from fat (especially saturated fat and trans fat), and reduce salt, and sugar.

You might consider taking supplements and multivitamins, especially Calcium and Vitamin D.

Both Vitamin D and Calcium helps to preserve bone loss and as well will boost the immune system.

#5 – Drink Lots of Water

This tip is important. You need to stay hydrated in order to keep the cells hydrated which plumps the skin for a youthful look.

As well, drinking plenty of water helps clean out the bladder, colon, and kidneys.

Did you know that drinking water helps to improve concentration skills? It also helps maintain a healthy cardiovascular system.

Another reason to drink plenty of water is that it helps keep the joints both healthy and flexible.

There is also an added bonus to drinking water. It helps us to feel fuller longer which means we may end up eating fewer calories.

This is a good thing especially if you are trying to lose weight.

#6 – Exercise

One of the benefits of exercise is that it can keep your body from getting chronic diseases like diabetes, or heart problems, or even cancer.

If you have too much weight on your body, you can be at risk for many different diseases that can affect the quality of your life.

Exercising is not just about being physically fit, but it is also about being mentally fit.

One way to be more mentally fit is by exercising your mind by doing crossword puzzles or even math games.

Learning a new skill or reading can also be a way to challenge your mind and keep it healthy.

Jeanne Calment, a French woman, died in 1997 at the age of one hundred and twenty-two years old.

She was still riding a bike at a hundred years old and even took up fencing lessons when she was eighty-five!

#7 – Stay Socially Active

When you stay socially active, you get to boost the immune system and even ward off certain diseases.

Having an active social life can also help lower cholesterol levels and add many happy years to your life.

People need people.

It is important to hang out with friends or family and your community as this can keep depression at bay.

Final Thoughts!

At the end of the day, isn’t it important that if you want to live to a hundred years or more, being positive and living a healthy lifestyle is the way to do that?

It is important to have a healthy outlook as well in order to live your best life.

Maintaining a positive outlook and being resilient in the face of challenges is also important as a way to improve longevity.

Improve Longevity – 12 Signs That You’ll Live to 100 Years Old Video:

The post 7 Ways To Improve Longevity appeared first on Create the Best Life.