If there's one thing Tonette enjoys learning, embracing, and sharing today - it's about aging gratefully and how.
Every person has the right to live a long and healthy life. But our everyday access to quality life seemed to have been affected by life factors in an obstructive way.
Healthy aging is not the desire to look young as 30-something — it’s about living your best life by cultivating healthiness and gratitude every day.
WHO defines healthy aging as “the process of developing and maintaining the functional ability that enables well-being in older age.”
There is little evidence that diet alone determines life expectancy. However, in conjunction with other aspects of a healthy lifestyle, eating properly can increase your life span by as much as 6 to 10 years.
Could you believe that?
A good diet can help prevent many of the chronic diseases associated with old age, including various cancers, heart disease, stroke, and diabetes. Besides, eating wisely will help you maintain a desirable weight.
- Nutritional and caloric needs change as a person ages. It is only important to eat healthy food, such as salads and fresh fruits and vegetables to match the amount of food consumed to one's caloric needs. Eating the right foods is eating good for energy.
- Reduce your salt intake. Once you can taste the salt in your food, it means there is TOO MUCH SALT on it. That's a good rule of thumb to bear in mind.
- Use herbs. The best way to make this fun is to experiment with both fresh and dried herbs. Have fun with using plain onions, garlic, parsley, oregano, basil, thyme, rosemary, black pepper as well as red pepper, instead of high in sodium seasonings.
- Might as well grow your own little garden, so you can pick the herb that you need any time while cooking. Herbs make the best seasoning, even great chefs use them to make great food.
Is this deprivation?
That need not be so.
Diet refers to a better way of eating which includes lots of fruits, vegetables, and foods that are high in fiber but low in fat. Now, thinking this way is better than the other way around, when you grab just about anything your mind is telling you to eat.
Experts Best Advice - EXERCISE
Exercise takes good care of your heart.
According to Maryland cardiologist and hypertension expert Elijah Saunders, M.D., exercise is a very effective way to control blood pressure. A good exercise stimulates a substance within our bodies called nitric oxide. Nitric oxide is produced by our endothelial cells, which live on the inside layer of our blood vessels.
"Nitric oxide is a substance that helps to keep our blood vessels open," said Saunders. "During the early stages of plaque buildup or arteriosclerosis, one of the first things we see is a reduction in the amount of nitric oxide in the blood vessels. When we exercise, the accelerated pumping of our hearts forces more blood to flow through our vessels. As this blood pushes its way along the lining of our vessels, the endothelial cells release more nitric oxide."
You actually don't have to spend hours in the gym to exercise. There are simple activities that can increase the blood flow from your heart and through blood vessels.
Healthy aging is finding ways to make your heart pump. Go brisk or speed walking, take the stairs instead of the elevator, walk your dog, or take time to play with kids.
Stretching the body in any way helps you bring the correct alignment of the bones and joints which contributes to a good appearance and a healthy spine.
Be it medically or what, obesity actually produces premature aging. A fat person deteriorates in the same way as a slim person, only earlier. Staying trim reduces your risk of suffering high blood pressure, strokes, gallstones, and liver diseases.
While diet, exercise, and the amount of sleep are what make a good healthy aging process, the most significant determinants of a healthy weight are diet and exercise. The magic formula is only common sense and activity.
Your body loves a good night’s rest. A good one is the 7 to 9 hours each night, especially for older people.
There are a few reasons why golden-agers may find it difficult to sleep sometimes. Feeling pain or being sick, medicines too can keep them awake, or thinking a lot of things.
Not getting the right sleep results in irritability, depression, being forgetful, and becoming frailer to falls and accidents. When you wake up in the morning feeling tired, it's your body telling you that you are not getting the rest you need.
Rediscovering hobbies is very energizing. You might realize you have some cooking skills, gardening, decorating, or sewing maybe?
Sit Less Be Creative
Do more and sit less - is the guide.
Just because you are 50 and beyond doesn't mean you need to keep sitting, resting, or moving less. Some people do that for fear of falling, tripping, or losing balance.
Try moving more and sitting less throughout the day. Note that allowing your body to stretch, walk, and move healthily is better than none. Any amount of moderate-to-vigorous intensity physical activity offers some health benefits.
Here's what CDC (Center for Disease Control and Prevention) has to say about the physical activity older adults need.
Are you conscious about wrinkles or looking old than your age? I guess this feeling is normal for most men and women, at some point.
Toxins in cigarette smoke can impair the skin's fibrous components called collagen and elastin. These two are responsible for keeping the skin firm and supple.
Smoking causes vascular constriction that inhibits blood flow and oxygen from reaching skin cells. This damage brings smokers more prone to wrinkles on their faces and body resulting in premature aging.
This is a big problem if you are a smoker. You know that cigarette smoking is strongly linked to lung cancer and heart disease. So the next steps are all up to you.
Heavy alcohol consumption can damage various organs of the body, particularly the brain and liver. You may be surprised to learn that some experts assert that more than one drink a day for women, or 2 drinks a day for men, is excessive.
As age takes its toll on vision, hearing, and reflex speed, the dulling effects of alcohol consumption can only aggravate pre-existing conditions.
Always remember, when you drink too much, the alcohol that courses through your bloodstream pushes blood that's rich in nutrients away from your heart... and you don't want that to happen.
Adapt a Positive Mental Attitude
Looking at aging positively, the process and the changes associated with it are not likely to interfere with your ability to engage in and enjoy life's activities.
Your attitude and the way you handle yourself are important in determining the quality of life. In fact, thinking young may help you remain in a young spirit that actually retards the biological processes of aging.
Your beliefs about old age can further affect physical and psychological well-being as you age. If you live a good life, you will get good aging.
Smile and Infect Others
Have you ever experienced someone you don't know smiling at you, and before you realized it, you just have smiled back?
Finding it easy and comfortable giving back the gesture is a plain indication of a pleasant disposition that made you happy.
A genuine smile lights up your face. It makes you look attractive. You are infecting others to smile, too. Smiling is power. Believe that it can increase happiness both in yourself and those around you.
Of course, there's nothing so awkward about smiling at others. You simply are carrying over to the idea that you look youthful and joyful.
Don't you like that?
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For Your Health!
Dalton on December 14, 2014:
Now we know who the sesibnle one is here. Great post!
Tonette Fornillos (author) from The City of Generals on July 07, 2012:
Thank you. Your attitude and the way you handle yourself are important in determining quality of life. Keep up and have a great weekend.
chamilj from Sri Lanka on July 06, 2012:
Great healthy tips. Thanks!
Renz Kristofer Cheng from Manila on July 03, 2012:
My pleasure Tonipet! Yup, the tip actually makes sense. This is why we should improve all aspects of health (not just focus on some). :)
Tonette Fornillos (author) from The City of Generals on July 03, 2012:
If brushing twice a day can indirectly increase our life span, then, let's make sure brushing every after meal! This is a wonderful tip that must be shared. I wish there's going to be a hub about this. Thanks for dropping me the good info. Please keep coming! I really appreciate it, you got us:=)
Renz Kristofer Cheng from Manila on July 02, 2012:
Great hub Tonipet! I've read something interesting in a health magazine. It says there that brushing at least twice a day can actually indirectly increase your life span. This is because bacteria accumulation in the mouth will be prevented. (Bacteria in the mouth may actually seep into the bloodstream, causing illnesses).
Again, nice article Tonipet!
shin_rocka04 from Maryland on June 17, 2012:
^LOLOL. Not even =). I had a delicious Green Tea smoothie last week (w/o alcohol)..hahaha =). It was very refreshing =).
Tonette Fornillos (author) from The City of Generals on June 17, 2012:
What a healthy attitude. Not all young people embrace the challenge of healthier living than good living, keep up the good treatment you're giving your body. Just be careful, your becoming quite a cocktail connoisseur might set your buds to the taste of alcohol in your every smoothie! :=) Best regards and enjoy dancing!
shin_rocka04 from Maryland on June 15, 2012:
I know I'm only 25, but I'm glad last year I've already implemented some of these things especially a healthier diet. As a dancer, I find that eating a lot of fruits and vegetables definitely helps the body. Injuries are things that can happen but eating better helps to prevent them or help you heal quicker.
Tonette Fornillos (author) from The City of Generals on June 05, 2012:
Hi B and M :=) That is lovely. Wish we could also learn how to use some herbs from her. I just got into this habit for healthy aging reasons, but honestly, I was never good at it. So funny, it's why I always look forward to hubs on cooking with herbs. Will be going back to yours and find some, definitely. Thanks for the time reading, wish you'll enjoy my hubs. Best of all!
bmcoll3278 on June 05, 2012:
Great hub, I will be reading more later tonight.
Thanks for the follow I am happy to follow in return.
My wife has a small herb garden, she uses fresh herbs in her cooking it great. All very good advise.
Tonette Fornillos (author) from The City of Generals on May 18, 2012:
Katyzzz howdy! That is wonderful to know. Indeed we're nearer to God when we're healthy, just like the joy of Mary in her garden :=).. you gave me an idea about that I wished I had a backyard to get as joyful. Thank you for liking my hub. You're awesome Kat... Blessings!
katyzzz from Sydney, Australia on May 18, 2012:
Really well done, we have a lot in common here Tonipet
Tonette Fornillos (author) from The City of Generals on May 10, 2012:
Thank you urmilashukla. I'm glad you find my tips encouraging. One of the best natural remedies for illnesses is the raw juice diet. I was diagnosed with hyperthyroidism some 3 years ago and have the learned this juice diet for two years now. It has so much helped me a lot along with a little large doses of ascorbate acid (non-acidic vit-c). I hope you will find help with this too. Take care always and may you regain the best of health soon.
Urmila from Rancho Cucamonga,CA, USA on May 10, 2012:
Nice and encouraging hub. Thanks for posting it. Voted up!
Tonette Fornillos (author) from The City of Generals on May 08, 2012:
Howdy James. Yes an extreme benefit for the extreme kind of world, what a thought! Perhaps we all need to be tickled a little to be inspired and get moving :=)Thank you for the vote, so nice you have stopped by. Best regards.
Olde Cashmere on May 08, 2012:
Wonderful and sound advice on living a healthy and full life. This can be of extreme benefit for many people looking for extra inspiration. Voted up, useful, and awesome :)
Tonette Fornillos (author) from The City of Generals on September 05, 2011:
Thank you carco. You're right, we not only live longer but feel better when we eat right. I'm glad that you too have taken the healthy steps to show others that we can make it. Cheers and all the best to you.
Paul Cronin from Winnipeg on September 05, 2011:
Really good advise, Its real important to eat healthy to get the max out of life. You not only live longer, but you feel better and have more energy to enjoy life when you eat healthy. Thanks for sharing. Voted Up and Interesting!