5 Health Things To Be Wary Of As You Near 50

In the US alone, over 108.7 million people are 50 plus, inclusive of 76.4 million baby boomers, according to AARP. This figure is likely to add another 19 million over the course of the next decade.

AARP, a nonprofit, nonpartisan organization empowering people to select how they live as they get older, also reported that 51 percent of Americans think they actually look younger than their age.

As you draw nearer to the fifth floor, staying physically and mentally active can help keep you healthier, fit, and well, younger.

However, the aging process is different from individuals, as lifestyle plays a huge role. This doesn’t mean that you won’t experience some obvious changes in your mental and physical health.

However, you can take some early measures to ensure your aging body is going strong well into your later years in life.

Here are some things about your health that you need to be wary of as you near 50.

1. Respiratory problems

This is a common problem as you age, especially if the body suffers a disorder or infection.

When this happens, phlegm accumulates in the throat, irritates the air passages creating discomfort, and triggers coughing to expel the mucus.

Phlegm is usually white in color, but there are different other occurrences that present in different colors such as green, yellow, or mixed with blood.

If you’re coughing up green mucus chunks, it may be that there’s a bacterial infections in your lungs or bronchi, or a post nasal drip from a sinus infection.

This can be cured by avoiding foods like dairy, starchy food, and excess meat. Be sure to drink plenty of water, herbal teas, eat spicy foods, and take hot baths as home remedies.

2. Kidney problems

Once you hit your 50s, you have to come to terms with the fact that you can’t eat in the same way you did when you were younger.

Your activity levels decline with age, so there are things you did before that you may not be able to do with ease owing to bodily changes and aging.

Among the problems that may come include kidney disease, owing to a diet that contains uric acid foods.

Foods high in uric acid like red meat, seafood like fatty fish such as herring, tuna, lobsters, alcoholic drinks, and certain vegetables like lentils, mushrooms and more are to be avoided.

Some kidney problems like kidney stones form due to excess uric acid crystals that form stones and deposit them in the kidney. This causes extreme pain when one attempts to pass urine as the stones are trapped in the uterus.

Get serious about your diet, and make sure you get foods rich in fiber, protein, vitamin D, calcium, omega-3 fatty acids, and vitamin B-12.

Stay hydrated. Eliminate junk food from your diet, and trade chips, cookies, and cake for nuts, veggies and fruit. Also be cautious about what you eat when dining out. 

3. Eyesight

Ruth D. Williams, Clinical spokesperson for the American Academy of Ophthalmology says that when you need reading glasses, it’s one of the most annoying signs that signal ‘you really are aging’.

Williams adds that this is the first irreversible sign of aging, unlike others that can be managed like weight gain.

Look out for diseases like glaucoma, which can develop before you realize it. Others include early cataracts, trouble seeing while driving at night, decreased vision, flashes and floaters in the eye, pain, and redness.

A baseline eye exam usually done at age 40 is the best place to start with age-related eye care. Most signs of eye disease are subtle, which is why this exam serves as an important first step.

All the above signs should prompt a visit to your eye doctor, as they may indicate underlying problems like retinal detachment, or early indications of cataracts.

Other precautionary measures you can take is wearing sunglasses that offer 100 percent UV-rays protection, quitting smoking and avoiding second-hand smoke.

Protecting your eyes from the sun’s rays helps prevent cataracts and macular degeneration while protecting the fine skin around your eyes to reduce chances of getting wrinkles.

Eating vegetables like leafy greens, and fruits is also good for better eye health.

4. Heart problems

Aging also has an impact on your heart, but it isn’t as obvious as gray hair or wrinkles.

However, you need as much maintenance to take care of your heart, as you do for other aspects of your health. This is because the risk of heart disease and other related issues increases with age, especially for women.

Nieca Goldberg, MD, a cardiologist at NYU Langone Medical Center and National Volunteer Spokesperson for the American Heart Association, says women “become more insulin resistant” after menopause. 

For this reason, they need to stay away from sugar and carbs. If they can’t avoid it completely, natural substitutes and a rainbow diet is recommended. 

Goldberg suggests that women follow the Mediterranean diet that emphasizes veggies, fruits, oily fish, legumes, nuts, fiber-rich whole grains, and healthy oils like olive oil.

Read more: Click here for a free 7 day Mediterranean Meal Plan e-book.

As you draw closer to your 50s, be aware of heart attack and stroke symptoms to save your life. Not everyone experiences sudden numbness or severe chest pain during stroke or heart attacks respectively.

Goldberg says that for women, the tightness that comes with a heart attack can happen anywhere like left, right, or lower down. This can easily be dismissed as a stomachache.

5. Colon issues

It is important to know the best time to schedule a colonoscopy, unlike most people who think about it when they hit 50.

A colonoscopy is a procedure in which doctors examine the colon for polyps which could signal early signs of cancer of the colon.

In this procedure, the doctor sedates the patient for a painless process and then inserts a long, lighted tube – colonoscopy – to examine the colon.

If discovered early enough, colon cancer is preventable and treatable, but the symptoms are rare until the later and deadlier stages of the disease.

Colon cancer, according to the Colon Cancer Alliance, is the third most commonly diagnosed cancer, and the second leading cause of cancer death in people living in the US.

Almost 90 percent of new cases occur in people aged above 50 years, and starts small, with a slow-growing growth in the colon that could progress into cancer if unchecked.

Summary

Did you know that over 40% of American adult population between 40 to 59 is suffering from obesity today? This is alarming, to say the least. 

Each passing decade ushers you into a new stage of life complete with its own priorities and unique challenges. 

Checking on your health as you inch closer to a new decade is extremely vital. If you were taking it easy all this while, 50th birthday is the time to make some quick resolutions. 

About the author

Jenny Travens is a creative writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She has long been associated with Superfoodsliving.

Twitter – @jennytravens

Indulging In Food The Smart Way


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We all like to eat our favorite foods especially when we are feeling down, but that doesn’t mean that we have to eat two bags of crisps or order the second burger for takeout. It can be rather hard to lose weight while still being able to eat a few of the juicy and savory delights that make the stomach belly grow. If you want to lose weight in the right way and not experience the nasty boomerang effect and lead a healthy lifestyle, you need to revamp your bad eating habits, and yes, from time to time indulge in your favorite foods. Here are a few effective tips on how to indulge in food the right way without regretting doing it the next day.

Choose foods wisely

Start by stacking your pantry and fridge with healthy and nutritious produce. Bear in mind that many foods that offer the lighter version of something can actually be deceiving. Those who love to indulge in ice cream or chocolate may wish to buy diet-friendly lighter indulgences, such as fat-free ice cream. But they contain an abundance of sugar and artificial sweeteners that won’t help you lose weight properly. Choose only fresh and organic produce like fruits and vegetables. Opt for whole grains instead of white bread or pasta, go for foods rich in fiber like beans, lentils, nuts, and seeds. Many vegetables will help you cut off your tummy fat without having to starve or go on excessive diets.

Never skip breakfast

Probably you have read this on numerous other occasions, but eating a nutritious and protein-rich breakfast will fill you up with necessary stamina to survive the day. Try to eat protein-rich foods like eggs, cereals, or other nutritious dairy products like yogurt and cottage cheese. Make smart eating choices even when you don’t have time to prepare a healthy meal. Indulgence doesn’t mean that should eat a whole pizza in the morning or a full plate of sausages and beans. Instead of eating a large plate of omelet, go for one boiled egg with lettuce salad, and so on. If you skip breakfast, you will only end up eating more bad foods throughout the day because you are hungry.

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Don’t make ‘cheat day’ a regular habit

It is absolutely perfect to occasionally indulge in your favorite foods. If you happen to crave for those favorite foods constantly then you must pick a day when you can relax and eat the foods you love without feeling guilty. Burgers, chocolate, a glass of wine, donuts or some other delicious sweet delight like Edible Blooms UK have to offer are all okay. However, it would be wise to choose only one thing you really want to eat that day and not mix everything. Plus, don’t let your cheat day turn into a cheat week or a cheat month. Therefore never give yourself excuses to turn one indulgence into a new one. Satisfy your cravings with donuts but later make a smoothie for dinner and call it a day.

Opt for healthy snacks

Nibbling on French fries or crisps in front of the TV is a surefire way to gain unnecessary pounds. You can watch your favorite series and snack on delicious snacks without having to worry on gaining extra pounds if you only replace crisps and fries with healthier snacking versions. Choose raw vegetables and fruits, try air-popped popcorn or a handful of almonds or cashews or dried citrus fruits. What is more, do your best to chew slowly and mindfully. That’s right. One study has shown that people who chew their food slower then others felt full and didn’t gain weight that fast. Another good tip is to avoid eating monstrous portions of your favorite snacks. A small version will do the trick, plus you would enjoy it more.

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Find quality swaps and have small treats every day

it is perfectly normal to crave for certain foods, but if you are aware of their harmful effect on your health and organism, then find quality swaps to satisfy the craving while still enjoying in the food. Instead of eating chocolate cake, for healthy carrot cake cookie sandwiches, instead of a bowl of ice cream, try apple ‘donuts’ or chia seed and banana pudding. Use skim milk instead of cream in your coffee. Avoid sweetened drinks like cola or fruity waters but rather go for sugar-free lemonade or water. Furthermore, pizza, tacos, and burgers all have their own superfood substitute that you can make at home – check out these nine superfoods to boost your concentration. And if you have paid close attention to what you eat, you can treat yourself with small treats every day, and not feel guilty about it. A bar of chocolate won’t ruin your whole weight-loss plan.

Implement elementary and vital changes in your dietary choices and you will see better and bigger results fast. All it takes is patience and diligence, and you too can indulge in your favorite food the right way.

Healthy Food as a Lifestyle – Basic Snack Ideas for Busy People

Committing to eating healthier will never come on its own unless you really set that as a lifestyle goal. Healthy food doesn’t always taste as good as processed food that’s filled with buckets of sugar, so it can be hard to make the switch and deal with cravings. However, it’s not only possible to do, but something that you really should do to better your life, especially if you have children that are learning their eating habits from watching you.

What is healthy food?

Healthy is such a broad and vague term that it doesn’t end up meaning anything at all. If you think of low-calorie as healthy, then you’re not paying attention to the ingredient list and everything that comes with it. “Healthy” is complex, and we need to break it down to three main categories, the first of which is cleanliness. How clean the product list is literally meant how many ingredients it has. If your apple chips have any other ingredient except for apples – why would you be eating it? Remember that all ingredients need to be listed in order of most to least prevalent, so if sugar (or any other sneaky codeword for it) is listed as number one – skip it. Secondly, you want to look at calories to make sure you’re not overstepping daily recommendations, and lastly the macronutrients: how many proteins, fats, and carbs there are in the snack. Remember – carbs aren’t the enemy and you need them for energy, but you don’t want to overdo it.

Raw food

There is nothing cleaner and more nutritious than good old chopped fruit and veggies. Chopped carrots, celery, bell peppers, snap peas and similar crunchy veggies go great with a dip like hummus. Put a little bit of it in the bottom of a mason jar and then stick in the sliced veggies. It is an amazing and nutrition-packet snack that will keep you full and energized. A fruit option is similar, just make sure you coat the slices in a bit of lemon juice to stop them from browning and replace the hummus with some natural nut butter, or find a health food shop nearby with a great honey selection and get natural honey to dip in for extra energy. The crunchiness of the fruit and veg will mimic the crunch you’d usually crave in chips and crackers, curbing those craving and replacing them with something better.

Trail mix

There’s nothing easier to pack and snack than a trail mix. However, they can be quite expensive and there’s always something in the mix that you don’t particularly like. Go to the bulk bins in your local supermarket and buy everything separately. Go for plenty of seeds and nuts – unsalted is preferred to keep the sodium down – and when you look at dry fruit, try to find some with little or no sugar added (freeze-dried fruit is best for this). If you’re not strict on calories, you can add some dark chocolate or yogurt chips into the mix to make it more interesting. When you get home, make sure you mix it all well and proportion it, because if you just keep a big jar of it on your table, you’ll end up overeating, and then it doesn’t matter how healthy the food is.

Power bars

If you’re busy and on-the-go, you want something that is easy to eat when you’re en route to your next destination, that doesn’t require two hands and that is small and dense with calories. You can make your own power bars at home with your favorite nut butter of choice, granola or other cereal, fruit, seeds and anything else that gives you energy. Go for a no-bake version to make it even quicker to make, wrap them in individual packets and throw into your bag at the beginning of the day. You can also shape them into little truffle balls to make it even more convenient.

The key to healthy snacking is planning in advance and having something healthy on-hand when the cravings hit so that you’re not tempted to go to a corner store and pick up a candy bar. Use some off time on the weekends to prepare for the next week, so that you don’t have to spend time every morning thinking of and preparing snacks.

The 3 Most Dangerous Keto Diet Misconceptions

There are several misconceptions about diets. This is the reason people fail to achieve much sustainable success with diets.

Let’s get one thing clear. Diets do work. If you’re just looking to lose weight, any diet will take you there. As long as you follow instructions and as long as you stick with them long enough, you will get what you came for.

Losing weight is not an issue. The real problem is keeping the weight off. This happens again and again and again. It doesn’t matter the name of the diet. It doesn’t matter what year it is. It doesn’t matter how many people are excited about a particular weight-loss system. This will always be an issue.

It all boils down to sustainability and, unfortunately, if you believe in certain misconceptions about the keto diet, it’s only a matter of time until you get all that weight back. The worst part to all of this is that it’s all your fault. It’s not the fault of the keto diet. It is tried and proven. It is solid gold. People swear by it because it actually works.

If you’re looking for a sustainable and powerful way to lose weight, you can’t do any better than the keto diet. The issue is whether you choose to believe in certain misconceptions that eventually undermine and sabotage your success with this diet.

Misconception #1: The keto diet is hard

One of the most common misconceptions about the keto diet is that involves going into some sort of dietary twilight zone. It’s as if you’re going into some sort of no man’s land that people haven’t explored before.

Believe it or not, people are already keto at some level or other. They eat a lot of fat with some carbohydrates thrown in. That’s how a lot of people already eat. So, if you want to go full keto, it doesn’t take much of a transition. You’re already partly there.

Unfortunately, a lot of people think that you have to move mountains or you have to become a totally different person and completely reorient and change your taste buds for you to become keto.

This is discouraging; this sets up unnecessary obstacles, and it’s completely false. Look at your typical meal. Chances are there are certain keto items stare already. You’re partly there. So, don’t think that this involves some sort of very difficult transition from zero ketos to completely keto. It doesn’t work that way. You’re already partially there.

Misconception #2: You can’t transition into keto

Just as bad as Misconception #1 is the idea that there is no space for transition in the keto diet. The idea is that this is just another diet.

Think about it. The reason people fail with their diets is that they put this undue pressure on themselves to completely switch over to the new diet.

For example, if you adopted a high-starch diet or a vegetarian diet, the idea is to just go all in all at once. In other words, you go cold turkey. It’s like a smoker going from two packs a day to absolutely no cigarettes the next day.

That works for some people but, for the majority of people who go cold turkey, they will fail again and again and again until somehow, some way, if they’re lucky, they make it through. That is not a winning strategy.

A lot of people are able to achieve better success when they gradually or ease into their new lifestyle. That’s the secret. This is not a diet. It’s a lifestyle. It’s a new way of looking at the things that you put in your mouth. This is a new attitude that you’re assuming regarding your food.

When you change your relationship with your food, you change your outcomes. There’s no need to go through some sort of black-and-white transition. The more you think about the keto diet along these lines, the more unnecessary pressure you put on yourself. Last time I checked, when people operate under a tremendous amount of pressure, they are more likely to break apart. They are more likely to fail.

Misconception #3: Keto foods are unpleasant and unnatural

It’s very easy to develop an aversion to fat. Seriously. It’s too simple really. How come? Well, if you’ve been told for several decades of your life that something is wrong, eventually you will fall for it. Sooner or later, you will believe it. In fact, you will start interpreting your experience in such a way that reinforces or validates] what you’ve been told.

However, let me tell you a simple truth. Just because a lie or a misconception has been repeated millions of times doesn’t make it true. The same applies to high-fat diets. It’s only been recent that the scientific community has discovered that high-fat, low-carb diets are actually better for you than the standard American diet.

So, do yourself a big favor. Step beyond conventional wisdom and focus on your personal taste preferences. The good news is whatever flavor profile you like, there will be a keto-compliant meal plan for it.

To adopt the keto diet the smart way, download this bulletproof plan right now.

By clicking here, you will be able to use a framework that would enable you to adopt the keto diet the smart and efficient way.

If you want to permanently say goodbye to all that unwanted fat, you have to play the keto game correctly. Download our bullet-point framework so you can turn the keto diet into a sustainable, long-term weight-loss lifestyle.

Smarter Ways To Stock Snacks And Make Kids Eat

Most people find it difficult to make kids have their snacks, on time that it. They often wonder when their kids should snack. Well, there are smarter ways to stock snacks at home to make it exciting enough so that kids love to snack whenever you want to. To start with, it is wrong with things that every time is snacking time. The best way to go about it is to think of snacks as their mini meals.

There are several children who graze all through the day enjoying their snacking time that seems to be neverending. Yes, snacks are good in several ways such as:

  • It is good for health as it gives their body the desired nutrients
  • It helps to keep their hunger at bay and
  • It also helps them to stay focused on their studies at school and also at home while doing their homework.

True as it is, most of the times the bags of these kids are full of chips, cookies and all other food items that are low on calorie and nutritional value.

It is here where the problem lies. Such snacking is unplanned and random snacking will surely lead to several health issues and other problems. If your kid’s snack nonstop there are two basic problems that your kids will experience. These are:

  • It will interfere with their appetites and
  • It will also upset their natural instinct to feel full or to experience hunger.

Therefore, you should time your kid’s snacking correctly so that it actually helps them to get the energy as well as the nutrients they require.

The perfect timing

According to research, children and teens need to snack every three to four hours all through the day. This will help fuel their growth, keep their body active and energized and meet their daily nutrient requirement and food plan. This deciphers into these basic things:

  • Young kids should have two snacks a day at least and they also need to eat at least three meals a day
  • Older kids can do with one snack a day but should have at least three meals to fulfill their body requirements.

However, if an older kid is very physically active or is experiencing a growth spurt, the number of snacks per day should be increased to two.

Therefore, if you want to offer planned meals and snacks on time consistently through the day, you will need to stock your home snacks accordingly. You may follow a good rule of thumb which is:

  • Offering them snacks just a couple of hours after a meal ends and
  • About a couple of before it is time to start the next meal.

If you postpone snacks a few hours after each meal will have two significant positive effects in their food habits which will surely help them grow and keep health issues at bay.

  • One, it will prevent your kids from refusing to eat a meal and
  • Two, it will prevent them from craving for food as a snack just after the mealtime ends.

In other words, it will encourage a healthy appetite in them if you put stops to snacking straightaway before meals.

Smart snacking habits

If you want to install smart and good snacking habits in your kid you must know these few facts:

  • It all starts with the place. If they are snacking at home, they should have a designated area for it. Mark an area as the “eating zone” and make sure that all snacking is limited to that location.
  • You can mark the kitchen table or even the countertop for it. This will help you to monitor their snacking.
  • If your kid’s snack all over the house you will hardly know what they eat and how much they eat. In addition to that, you will also have to deal with the spills, crumbs and other mess.
  • It is also required to make sure that your kids are not allowed to watch TV while snacking. There are different studies that show that it results in mindless munching and in turn, leads to overeating.
  • Do not force smaller children to eat larger portions but make sure that they get into the habit of more frequent snacking as compared to the older kids. This is because little kids have smaller stomachs and therefore can hold less.
  • Make a more predictable routine for snacking and offering meals. This will help them to be ready and expect something to eat and help you to be prepared with the right food to fill the hungry tummies.
  • Your kids may be very hungry right after coming home from school but make sure that they eat at the right meal times and do not offer any snacks too close to their mealtime.
  • Always offer nutrient-dense foods that may be lacking in their diet otherwise so that it improves and fulfills the nutrient intake of your child.
  • Always place food items that are healthy in plain sight of your kids such as a bowl of fresh and ripe whole fruit at the center of the dining table or your kitchen or small containers containing fresh veggie snacks such as carrots, broccoli florets and celery sticks in the fridge at the eye level of your kids.
  • Lastly, you should stock your fridge and kitchen with lots of canned snacks. This may include canned fruits in a juice, natural applesauce, and others but make sure you check the label to find out whether or not it contains any added sugar.

Does it feel a costly affair for you? To cut cost, you can:

  • Divide larger cans into smaller reusable containers with smaller portions.
  • You may even buy single-serve containers that are more convenient as well.
  • Use more frozen fruits as these are often are less expensive such as frozen strawberries, blueberries, and raspberries.

Well, if you are well organized then you will not have problems in stacking your kitchen or even making your kids eat their meal and snacks on time and on a regular basis.

Healthy Nutrition Essentials for Older Adults

As much as you could be looking forward to finishing your career and enjoying retirement, getting older probably doesn’t get you very excited. It often brings many challenges and to be able to enjoy your senior time, it’s important you find that fine balance between proper nutrition and an active and healthy lifestyle.

Here are several facts and guidelines that can be helpful in achieving your goals.

Challenges of older age

Older age brings inevitable changes to the body and mind and many seniors experience memory loss, irritability, behavioral changes, physical difficulties and loss of appetite. In addition, certain prescribed medications may cause side effects such as nausea, insomnia, decreased the sense of taste and smell which can all discourage you from putting an effort towards healthy eating.

One way around this problem is joining an elderly retirement facility whereas a resident, you will be relieved of any maintenance work and housework, but you will be given full support when it comes to medical help and advice regarding nutrition, health, and overall well-being.

For instance, at this contemporary dementia care facility, you will receive a holistic approach and will be provided with a full individualized care plan according to your specific needs, including a daily offer of well-balanced meals, rehabilitation and lifestyle programmes.

Healthy nutrition essentials

Well-balanced nutrition means you should include carbohydrate-rich foods, protein-rich foods and at least five portions of fruits and vegetables a day. You also need to make sure you incorporate healthy fatty acids, iron, calcium, fibre, vitamins C, D, B12, magnesium, and you should drink at least eight glasses of water a day. Dehydration in senior age is dangerous as it may cause confusion and drowsiness. In addition to moderate daily physical activity, sufficient water intake plays an important role in maintaining good health.

Foods rich in Omega-3 fatty acids

Omega-3 fatty acids are essential for all ages, but particularly for the senior generation as they prevent inflammation that may cause heart diseases, cancer, and arthritis. It also reduces the risks of Alzheimer’s and slows down the progression of AMD.

The recommended dose of omega-3 fatty acids that can be found in soybeans, flaxseed, walnuts and various type of fish is three servings weekly, and you can also consult your doctor regarding supplements.

Essential vitamins and minerals

Vitamins and minerals are essential micronutrients that the body needs to work properly and eating healthy, balanced and various meals will ensure you get all you need.

Vitamin C is a powerful antioxidant that has an important role in preventing heart diseases and cancer, in bone and teeth repair and wound healing. Its main sources are many fruits and vegetables, as well as supplements recommended by your doctor.

Vitamin D aids calcium absorption and helps maintain bone density which prevents osteoporosis.  It’s also influential in protecting against diabetes 2, MS, cancer and rheumatoid osteoporosis. It is produced when your skin is exposed to sunlight, but it should also be consumed through salmon, tuna, eggs, cereal, milk, and yogurt.

Calcium is a mineral so essential that in case of deficiency, your body will start reabsorbing it from your own bones which can lead to osteoporosis. For seniors, the RDA of calcium is 1200mg which is around 4 cups of calcium enriched almond milk, juice or soy.

Vitamin B12 is crucial for preserving red blood cell production and nerve function, but as you age, absorbing it from food like poultry and meat products becomes more difficult so you need the addition of various supplements.

Foods rich in fibre

In older age, the digestive system typically slows down due to the thickening of walls in the gastrointestinal tract which typically leads to constipation as the bowel movement becomes slower. Fibre-rich foods, such as whole grain wheat products, fruits, vegetables, nuts, and brown rice, can stimulate better digestion.

In order to be able to enjoy your senior years in happiness, comfort and good health, you need to have proper, well-balanced nutrition and stay active.

Healthy Nutrition Essentials in Golden Age

There are many age-related factors that can affect changes in our nutritional intake as we age. We get less active, we develop poorer digestion, our senses decrease (due to meds or natural processes) and our teeth may deteriorate. However, people of all ages need proper nutrition to keep their body strong and healthy and their mind sharp. So, here are a few healthy nutrition tips for seniors.

Foods full of omega-3 fatty acids

Omega-3 fatty acids are important for all people, seniors especially because they help keep all types of inflammations at bay. They can also slow down Macular Degeneration that leads to impaired vision as well as reduces the risk of Alzheimer’s disease. These fatty acids can be found in fish, mainly tuna, mackerel, salmon and sardines. Beans, nuts, and seeds like walnuts, flaxseeds, and soybeans are also rich in omega-3. Experts recommend eating omega-3 rich foods at least twice a week, but supplements are also available (consult with your health provider before getting started, though).

Foods rich in calcium

If you’re not getting enough calcium through your diet, your body will start to absorb it from your bones which results in fragile and brittle bones that lead to osteoporosis. Foods that are rich in calcium are mainly milk, cheese, yogurt and other dairy products. However, veggies like leafy greens and calcium-fortified cereals are also a good option. People above the age of 50 should consume 1200 mg of calcium a day (4 cups of milk, soy, almond milk or fortified orange juice).

Fibre-rich foods

As we age, our digestion slows down. Our gastrointestinal tract contractions are slower and fewer which leads to constipation. However, foods rich in fibre improve digestion thanks to their easy movement through the bowel. So, make sure to eat plenty of nuts, whole grain products (whole grain bread, pasta, and brown rice), fruits and veggies, all of which are widely available. Even if you need to be assisted living services, you can find good retirement homes with a diverse food selection. For example, Mark Moran Vaucluse aged care provides its residents with various breakfast, lunch and dinner menus, offering them the freedom to tailor their diet the way your body requires.

Iron-rich foods

Iron has a very important role in the human body. It’s responsible for hemoglobin production which transports oxygen throughout the body. If you skip on iron-rich foods, your oxygen supply in your tissues can decrease and cause fatigue and lethargy (also known as anemia).

Foods rich in potassium

Many older people don’t take enough potassium (the recommended dose is 4700mg per day). However, potassium keeps the blood pressure at bay, helps cell function and lowers the chances of developing kidney stones. Potassium is mainly found in fruit and veggies like prunes, bananas, and potatoes. Too much potassium is also an issue, so if you’re considering starting taking supplements, make sure to consult with your doctor.

Proper hydration

With age, the human body starts to lose the ability to conserve water, so you stop feeling as thirsty as before. However, the need for water doesn’t disappear. Dehydration is a serious issue that causes confusion, drowsiness, and many other health issues. Drinking enough fluids is especially important if you eat plenty of fibre since it absorbs water. In order to improve your water intake (8 glasses a day is the recommended quantity), grab a reusable bottle and sip it throughout the day.

Proper nutrition in your golden years is one of the best things you can do for your health. Food is what keeps us happy, healthy, strong and sharp, so don’t let old age affect your lifestyle. Today, the food selection is bigger and better than ever before, with well-stocked markets, top-notch retirement homes and even delivery services you can sign up for, so there are really no excuses not to eat well and be mindful of your diet.

Why Going Gluten-Free May Be the Right Choice for You

It’s no secret that what we eat has a profound impact on how we feel, both physically and emotionally. The proverb “you are what you eat” didn’t stick by accident, after all. Unfortunately, not many heed this pearl of wisdom.

The problem is that people typically don’t pay all that much attention to their food and how it affects them on a daily basis. Many simply accept the symptoms of a diet that disagrees with them as a part of life, rather than try to deal with the issues that cause them.

On the bright side, there does seem to be increased awareness of the importance of a healthy nutrition plan. Gluten-free diets have been on the rise in popularity for quite some time now: just a few years ago, about one in hundred Americans reported ditching gluten.

While the reasons for this dietary decision may vary, there is one important factor for opting to go gluten-free. And this factor may be even more relevant than people think: celiac disease.

Celiac disease is an autoimmune disorder that is triggered by eating anything that contains gluten. In layman’s terms, the body reacts very aggressively to gluten, and the immune system goes into overdrive, attacking the small intestine.

Celiac disease is connected to a whole host of symptoms, and how one reacts to it varies greatly from one person to the next. Some may experience mildly annoying symptoms, while others might face debilitating difficulties.

There are up to 200 symptoms related to celiac disease, so we won’t list them all here. But we will give you the most common ones, maybe even some you’re currently suffering from. These include:

  • Stomach pain

  • Bloatedness

  • “Foggy mind” (inability to think clearly and focus in general)

  • Fatigue

  • Bone or joint pain

  • Depression

  • Anxiety

  • Migraines

  • Numbness, tingling or pain in the extremities

On their own, these symptoms sound bad enough, but sadly it gets worse. Namely, few people know they have the disease. It’s estimated that only around 17 percent of Americans get diagnosed with celiac disease, leaving the vast majority of sufferers in the dark of their true condition.

One of the main reasons why so many people remain undiagnosed or misdiagnosed is because it’s difficult to determine with absolute certainty that a person is afflicted with celiac disease. Since it manifests in so many different ways, it can be easily mistaken for other disorders, and someone suffering from its symptoms may not necessarily have it.

Though celiac disease remains one of the largest concerns of gluten-related health problems, there are other disorders to be on the lookout for. Wheat allergy and non-celiac gluten sensitivity can also be troublesome to live with. It’s true that these are typically milder, but they need to be addressed nevertheless.

A lot of folks suffer from these kinds of disorders but aren’t aware of it, and a gluten-free nutrition plan can be just what they need to turn a new leaf healthwise. In order for you to learn more about the benefits of gluten-free diets, MedAlertHelp has crafted this great infographic on the topic.

Virtually everything you need about the perks of a glutenless diet is in this gluten guide, and it doesn’t hold back on the stats. But don’t let that scare you, the graph is designed in a way that makes reading and remembering the numbers really easy. It takes out all the unnecessary elements and arranges them in easy-to-digest info chunks.

The Green Kitchen: Can it Exist?

It sounds like the name of a quirky restaurant, but today’s article is about anything but this topic. Instead, it’s about green in the eco-sense of the word, and just how you can implement these principles into your kitchen.

Sound interesting? Let’s take a look at some of the best ways you can introduce this to your home.

There’s a reason behind the energy efficiency ratings

On first glance, it might sound like marketing spiel. However, if one were to conduct research on the modern appliances, it would soon become clear that they save significant amounts of energy in comparison to those which are years old.

It means that if you haven’t got such a device, try and opt for an A+++ version (that’s right, these do exist). Or, if yours is somewhat neglected, consider looking at reputable services such as Service Force tumble dryer repairs to help you out.

The beauty of the modern-day microwave

Staying on the subject of appliances, let’s turn our attention to a slightly smaller one. Sure, microwaves might get something of a bad name courtesy of the quick meals that you can conjure up in there, but from a green perspective, they are a Godsend.

It’s understood that your energy usage can drop by 80% if you use a microwave as against cooking in the oven and suffice to say, this is a number worth taking note of.

Your cooking techniques matter as well

Of course, it’s not all about splashing vast sums of money on the latest and greatest devices. Sometimes, staying green might just relate to your own cooking techniques.

For example, the next time you boil water on the hob, consider placing a lid on the pan. This might seem like a small course of action, but by covering this pan you are keeping the heat in it. The result? Your energy usage will drop considerably as the pan won’t be losing any of its heat.

The perils of non-stick pans

For some of us, non-stick pans have been an absolute savior. After all, the days of that fried egg sticking to your pan are long gone.

Unfortunately, this comes at a price. Studies have been conducted which show that when these products are produced, a substance called perfluorooctanoic acid (PFOA) is produced. This is something that can’t break down, meaning that it stays in the air indefinitely. With further research showing that this is likely to be a human carcinogen, try and turn to metal pans the next time you deck out your kitchen.

Cleaning products are even affected

Finally, let’s end proceedings on cleaning products. A lot of people don’t realize that most of the standard products are full of all sorts of chemicals, most of which are toxic and don’t degrade. It means that simply cleaning your kitchen can do great damage to your kitchen.

Fortunately, help is at hand. It’s now possible to buy biodegradable products, some which might be made of plants, so it’s much better for the environment.

The Best Food for Keeping Your Teeth Healthy

According to statistics, 1 in 25 Australians aged 15 and over have no natural teeth. That’s why it’s essential that you take oral hygiene seriously, and dedicate more time to proper brushing, and flossing but to your food choices as well. Maintaining a good oral hygiene is the best way to protect your teeth from cavities and your mouth from infections. In addition, living by that old saying You are what you eat can also make a lot of difference to your oral health, because the food that’s good for your teeth is also beneficial for the rest of your body. You can prevent a lot of digestive disorders by taking care of what you eat, when, and how you take care of your teeth hygiene. Therefore, make sure you know what is the best food choice for your teeth if you want to keep them cavity-free.

Milk

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Tooth enamel is basically minerals, and it tends to erode after the consumption of acidic foods and drinks. This is why your teeth need plenty of calcium to remain strong, and compensate for the lost minerals. Milk is one of the best drinks for your oral health, because it strengthens the enamel of your teeth with its high concentration of calcium and protects them from cavities. Milk lowers the acid levels in the mouth, thus helping fight tooth decay, making your teeth whiter as well.

Cheese

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Cheese is another great source of calcium, and one of the best foods to fight plaque with. If you chew on hard cheese like cheddar, you’ll increase saliva production, and wash off various bacteria that may have accumulated in your mouth. Even if you want to indulge in some less good food for your teeth, like crackers, if you mix it up with some cheddar, you won’t make as much damage as without this delicious cheese.

Water

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Aside from milk, water is the best drink for your teeth, because it contains no acids that can erode the enamel of your teeth, or any color that can stain them. Furthermore, water is great for washing off food particles and keeping your saliva levels high, which is essential for healthy teeth. Namely, saliva protects your teeth from tooth decay with its minerals and proteins, so it’s vital that you’re always hydrated to avoid cavities. In case you notice any change in your teeth, make sure you make an appointment at your local endodontist in Sydney and check what kind of treatment you need. Until then, just stay hydrated with plenty of water and milk, to maintain a healthy mouth.

Black and green tea

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Polyphenols are great at slowing down the growth of bacteria that cause plaque, further preventing gum disease, cavities, and bad breath. Tea is also rich in fluoride, one of the biggest necessities for healthy teeth. However, don’t forget to drink it unsweetened, because if you add sugar, it won’t have the same effect as the sugar-free beverage.

Various fruits

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Anthocyanins prevent the attachment of plaque on the teeth and fight oral cancer, which is why you should look for the food rich in anthocyanins. You can find it mostly in berries, grapes, cherries, and plums. Strawberries are rich in vitamin C and antioxidants, which can also whiten your teeth, aside from protecting them from cavities.

Crunchy foods high in water

Since saliva is the best natural neutralizer of the bacteria, you should eat plenty of food that increase the production of saliva, and some of that food includes raw fruits and vegetables. What’s more, the texture of crunchy food rich in water makes them a natural abrasive, which means that they’ll clean and scrub your teeth gently. Carrots, cucumbers, apples, and celery are some of the best examples and they’ll both clean your teeth and do good to your immune system.

Final thoughts

Protecting your teeth should be your priority because tooth decay can further lead to various health issues. Therefore, make sure you eat well, and avoid sugary food and acidic drinks, but stick to healthy food rich in antioxidants and minerals to keep your teeth strong and shiny.