Category Archives: Healthy Aging

Green Tea

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There are several health benefits of drinking green tea.  Green tea is considered by many to be the ultimate “anti-aging beverage.”

In Okinawa, Japan — one of the world’s “Blue Zones” that’s associated with longevity —drinking green tea daily is considered “essential.” A popular practice is sipping on a combination of steeped green tea leaves, jasmine flowers and a bit of turmeric (turmeric tea) throughout the day.

According to dozens of studies, green tea is considered one of the top healthy drinks. Regularly drinking this tea may reduce your risk of developing heart disease or Alzheimer’s, help you maintain better bone mineral density, ward off eye diseases that affect vision in older age, prevent strokes, and even extend your life.

What Is Green Tea?

Green, black and oolong teas come from the Camellia sinensis plant.

Green tea consists of leaves that haven’t been fermented so they contain the highest level of antioxidants. For example, flavonoid antioxidants account for about 30 percent of the dry weight of green tea leaves.

Some of the antioxidants and healing compounds found in green tea include polyphenols, catechins and various other types of flavonoids — the same anti-aging compounds found in things like red wine, blueberries and dark chocolate. Despite that it does contain small amounts of caffeine, green tea consumption has been associated with more health benefits than even many of the healthiest foods available to us.

Most experts recommend drinking about three to four cups per day for the most anti-aging benefits of green tea. But, even drinking one to two cups is a step in the right direction. There are some ways to spice up your green tea.

The standard way to brew green tea:

Place your tea bag or high-quality tea leaves (purchase organic from a reputable company for the best tea) in your teapot.

Heat or boil water, but don’t let it completely boil and become too hot, as this can destroy some of the delicate compounds found in green tea leaves. The “ideal” temperature for brewing green tea is between 160 degrees Fahrenheit to 180 degrees F (traditionally standard Chinese green teas brew at a slightly higher temperatures).

Pour hot water into the teapot to steep the leaves for only about 1–3 minutes. Larger leaves need more time to steep than finer, smaller leaves. At this point you can also add any fresh herbs you plan on steeping.

Once brewed, pour a little tea at a time into each cup in order to have the tea’s strength be evenly distributed. At this point, you can add some lemon juice or raw honey as the finishing touch.

Only Speak Positively to Yourself

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“Only speak positively to yourself in your head.”

Speaking positively to yourself or engaging in positive self-talk is crucial for your well-being. A positive mindset strengthens your ability to cope with setbacks and adversity, and helps you bounce back from challenges more effectively.

Positive self-talk can enhance motivation, focus, and performance in various areas of life, including work, sports, and personal goals. It helps to create an “I can do” attitude, which is more than half the battle.

People with a positive outlook are more likely to engage in healthy behaviors, such as exercise, healthy eating, and adequate sleep. Additionally, positive thinking can help with pain and stress management.

Positive self-talk is a powerful tool for cultivating a healthier, happier, and more successful life.

Here are some positive quotes to say to yourself, framed as internal thoughts:

  • “I am capable of amazing things.”
  • “Every day is a chance for something wonderful to happen.”
  • “My potential is limitless.”
  • “I choose to see the good in every situation.”
  • “I am strong, resilient, and worthy of happiness.”
  • “I embrace challenges as opportunities to grow.”
  • “I radiate positivity and attract good things.”
  • “I am grateful for all the blessings in my life.”
  • “I believe in myself and my ability to succeed.”
  • “My thoughts create my reality, so I choose positive ones.”

Brain Health

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About 40% of individuals aged 55 and older will develop dementia in their lifetime, and this risk increases to 50% for those aged 85 and older.

These statistics highlight the importance of taking steps to maintain brain health as you age.

Here are some effective ways to reduce the risk of dementia:

1. Stay Physically Active: Regular exercise can improve blood flow to the brain and reduce the risk of cognitive decline.
2. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health. Foods high in antioxidants and omega-3 fatty acids are particularly beneficial.
3. Keep Learning: Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new skill, can help keep your brain active and reduce the risk of dementia. Learning a foreign language appears to have the greatest benefits.
4. Stay Socially Connected: Maintaining strong social connections and participating in community activities can help reduce feelings of loneliness and isolation, which are linked to cognitive decline.
5. Manage Chronic Conditions: Keeping conditions like diabetes, high blood pressure, and high cholesterol under control can reduce the risk of dementia.
6. Prevent Hearing Loss: Addressing hearing loss with hearing aids or other interventions can help maintain cognitive function.
7. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can increase the risk of dementia, so it’s best to limit alcohol intake and avoid smoking.
8. Get Enough Sleep: Quality sleep is essential for brain health. Aim for 7-9 hours of sleep per night.

By incorporating these habits into your daily routine, you can significantly reduce your risk of developing dementia.

Sources:

  1. https://www.msn.com/en-us/health/senior-health/living-longer-can-mean-more-dementia-but-there-are-ways-to-reduce-the-risk
  2. https://www.cdc.gov/alzheimers-dementia/prevention/index.html

 

 

9 Physical and Mental Health Benefits of Yoga

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Practicing yoga regularly can help you feel better from head to toe, since yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing. 

Yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute. 

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana) 
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care.

Scientific Research on Yoga Benefits

The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

Source:  https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga

Benefits of Dark Chocolate and It’s Impact on Stem Cells

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Dark chocolate containing 80 percent cacao or higher is packed with nutrients that can strengthen your body’s defense systems and positively affect your overall health.

With the help of over 750,000 stem cells, your body regenerates itself each and every day, states Dr. William Li.

Dark chocolate can mobilize your stem cells to carry out their job to the fullest. At the University of California, San Francisco, researchers found that participants who received a chocolate drink made with cocoa twice a day for thirty days had twice as many stem cells in their circulation as their control group.

Extend Lifespan and Health Span

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Lifespan is the total length of a person’s life. Health span is the period of a person’s life during which they are generally healthy and free of serious or chronic illness. 

Recent scientific research suggests that aging might not be as inevitable as we once thought.

The aim of aging research is to extend both lifespan and health span. Lifespan refers to the total number of years a person lives, while health span focuses on the number of those years spent in good health, free from chronic diseases and disabilities.

Studies in the fields of genetics, cellular biology, and biochemistry have shown that the aging process can be influenced and potentially slowed down.

For example, researchers have discovered that certain genes and cellular pathways, such as those involving telomeres and sirtuins, play crucial roles in the aging process.

Aging in people results from the gradual accumulation of defects and damage to the molecules and cells that make up our bodies. However, our bodies have built-in mechanisms for repairing this damage. But even these repair mechanisms wear out over time. Eventually, enough damage accumulates to affect the function of whole organs and systems.

Telomeres, which are protective caps at the ends of chromosomes, tend to shorten as cells divide, leading to aging and cell death. However, some studies have shown that it might be possible to extend telomere length and improve cell longevity.

Additionally, lifestyle factors such as diet, exercise, and stress management have been shown to significantly impact the aging process.

Practices like calorie restriction and intermittent fasting have been linked to increased lifespan in various organisms.

Source:  https://www.nia.nih.gov/news/research-context-can-we-slow-aging

Zinc Deficiency

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Zinc deficiency is a common problem throughout the world that contributes to many unwanted health problems.

Zinc is a foundational mineral that is essential to growth patterns and has an essential role in the development of hormones and immune molecules.

Zinc is one of the best mineral supplements to boost and balance out a tired and over stimulated immune system.

About 75% of people in the world are zinc deficient and being deficient in zinc is very common throughout the world.

The 5 warning signs you’re zinc deficient:

1.) If you get sick a lot or have immune system issues

2.) Have leaky gut

3.) If you struggle with diarrhea or IBS

4.) Thinning hair

5.) Inflammatory skin issues like acne, eczema, dermatitis, psoriasis.

One of the biggest factors in causing zinc deficiency is high levels of emotional stress. The second most common cause of zinc deficiency is over-exercise.

Lastly, if you’re older, you may tend to have malabsorption, which causes a zinc deficiency.

In order to get more zinc in your diet, you need to consume more zinc-rich foods.

The top 5 zinc-rich foods are pumpkin seeds, oysters, grass-fed meat, sprouted nuts and seeds, and peas.

Additionally, probiotics are a key supplement to take when zinc deficient because it can help your overall absorption of nutrients.

GLP-1 — Glucagon-like peptide

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Glucagon-like peptide-1 (GLP-1) is a peptide hormone that plays a crucial role in blood sugar regulation. Let’s dive into some key points:

  1. Origin and Production:
    • GLP-1 is produced and secreted by intestinal enteroendocrine L-cells and certain neurons in the brainstem upon food consumption.
    • It derives from the posttranslational processing of the proglucagon peptide.
  2. Biologically Active Forms:
    • GLP-1 exists in two main forms: GLP-1 (7–36) amide and GLP-1 (7–37).
    • These forms enhance insulin secretion in a glucose-dependent manner, helping to lower blood sugar levels.
  3. Incretin Effect:
    • GLP-1 is an incretin, meaning it stimulates insulin release when blood glucose rises.
    • Unlike other incretins, GLP-1’s action remains effective in patients with type 2 diabetes.
  4. Degradation and Treatment:
    • Endogenous GLP-1 is rapidly degraded, resulting in low fasting plasma levels.
    • GLP-1 receptor agonists (GLP-1s) and DPP-4 inhibitors have been developed to enhance GLP-1 activity.
    • GLP-1-based treatments are associated with weight loss and a lower risk of hypoglycemia.

GLP-1 is a player in effective diabetes management!

10 tips to increase your fluid intake

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July 10, 2024
Kathryn Szklany
Registered Dietitian, Syracuse VA

Summer has arrived, and that means hot days and more time outside. As we spend more time outside, it’s easy to forget about keeping your body hydrated. Hydration is important for controlling body temperature, supporting brain health and can even help with reducing joint pain.

Adults 60 years and older are at increased risk for dehydrationrelated to a drop in thirst levels and lower muscle mass. Fluid needs vary from person to person based on many different factors. Generally, healthy women need about 9 cups of water per day and healthy men need about 13 cups per day.

An easy way to tell if you are getting enough water is by checking the color of your urine. If you are drinking enough water, your urine will be a pale-yellow color (like lemonade). Anything darker means you should increase your fluid intake. Dehydration is the lack of water in the body and even mild dehydration can decrease your energy levels and make you feel tired.

If you don’t enjoy drinking water, then milk, juice, sports drinks, herbal teas and coffee can all contribute to your total water intake. It’s important to remember that some of these beverages do contain added sugars.

10 tips to increase your fluid intake:

  1. Carry a refillable water bottle.
  2. Don’t wait until you’re thirsty, drink water throughout the day.
  3. Drink water when you first wake up.
  4. Drink water at all your meals.
  5. Eat foods that are high in water content, such as juicy fruits and vegetables (Grapes, melon, cucumbers, lettuce, celery, pineapples).
  6. If you struggle to drink water, alternate your drinks. If you drink juice or soda, challenge yourself to have a cup of water as your next beverage.
  7. Add fruit to your water to jazz it up. Slices of lemon or oranges can be a fun way to add a little flavor to your water.
  8. Dilute juice with water or use club soda.
  9. Set a timer on your phone or watch to remind yourself to hydrate throughout the day.
  10. Set a goal on how much fluid you’re going to drink in the day.

To learn more about hydration or another nutrition-related topic, contact your local VA to speak with a registered dietitian.

References:

  1. https://news.va.gov/132742/summer-is-here-stay-hydrated/

Health Benefits of Cinnamon Spice

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Cinnamon has many healthy benefits. Cinnamon is derived from the inner bark of Cinnamomum trees, and is high in cinnamaldehyde, a potent polyphenol antioxidant which has anti-inflammatory effects, reduces risk of heart disease, cholesterol, triglycerides and blood pressure.

There are wo main types: Ceylon cinnamon (also known as “true” cinnamon) and Cassia cinnamon (more common).

Cinnamon also increases sensitivity to the hormone insulin, having a potent anti-diabetic effect. This spice also makes improvements in Alzheimer’s and Parkinson’s disease, and it may have protective effects against cancer.

Cinnamon contains powerful antioxidants, including polyphenols.

Cinnamon is loaded with highly potent polyphenol antioxidants. These antioxidants protect against oxidative damage caused by free radicals. One study found that cinnamon supplementation increased antioxidant levels in the blood and reduced inflammation markers.

Anti-Inflammatory Properties:

Cinnamon’s antioxidants have anti-inflammatory effects. Cinnamon’s anti-inflammatory effects contribute to its health benefits and chronic inflammation can be harmful to the body.

Other Benefits:

Modern studies suggest that cinnamon may have antitumor, analgesic, cardiovascular protective, neuroprotective, and immune system-boosting effects. While more evidence is needed, cinnamon shows promise in protecting against cancer and cardiovascular disease.

Remember to incorporate cinnamon into your diet through recipes or as a spice to enjoy its potential health benefits!

Sources:  https://microsoftstart.msn.com/en-us/health/ask-professionals/in-expert-answers-on-cinnamon/in-cinnamon