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Five Exercises after Forty to Prevent Disease, Keep Fit and Healthy

 

Once you reach 40, life may take a different turn in terms of health, but it doesn’t really have to be that way. Being physically active even after 40 can raise life expectancy to a considerable extent. The key to being healthy is performing exercises suited to prevent the risk of diseases that can strike after 40. Thus here are five exercises after forty which you should do every week to stay fit, happy and healthy

To Prevent Heart Disease

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Cardiovascular workouts thrice a week are the best way to prevent heart problems and improve cardiovascular health. Heart pumping exercises like running, dancing, rowing, and swimming are all great workouts for your heart.  To get the maximum from cardio, you have to exercise 80% of your maximum heart rate for half an hour thrice a week.

 When doing cardio, make sure you work up a sweat because that’s the best way to ensure optimum gains and maintain healthy organs

To prevent osteoporosis

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High impact weight bearing exercise at least twice a week can help build bone strength and prevent osteoporosis and the risk of fractures. Such activity like dancing, jumping jacks and racquet sports as well as light jogging can strengthen your skeletal system for strong bones.

To Prevent Arthritis

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Strength training is a good exercise after forty as it prevents arthritis whose risk increases with age. Chronic joint pain and stiffness increases as you age and can be worse if you are overweight. Strength training prevents aches and pains associated with arthritis. Squats, dead lifts and overhead presses can do much to strengthen multiple joints and muscles. You need to workout at least twice or thrice a week

To Fight Depression

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Among the best exercises after forty to combat depression, stress and anxiety is yoga. Woman between 45 and 65 all invite the risk of depression but yoga increases GABA, a mood regulating neurotransmitter which is reduced in those with depression. Yoga is good for stress reduction, flexibility and insomnia. It also gives you the benefits of strength based training and cardiovascular conditioning. Yoga once a week is ideal to reduce stress and depression.

Read:7 Ways on How to Improve Mood through Exercise for Good Health and Happiness

To Prevent Back Pain

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Among exercises after forty, back strengthening workouts are most important as back pain is one of the most common problems that increase with age. Performing a plank for 90 seconds thrice a week is ideal for you to decrease back pain.  The plank strengthens and tones your core muscles while working out your abs and the muscles in your chest. Once these muscles get stronger, they help strengthen your lower back and reduce the risk of pain and inflammation.

Read: 6 Ways to Maintain Correct Posture for Better Health While Sitting at Work

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Removing negativity from your life is primarily up to you. You could be happier by simply choosing to avoid these ten things that poison your life

10 Things That Poison Your Life and How You Can Avoid Them

If you have a problem with people running all over you or treating you badly, in most cases it’s because you are allowing them to do so. This leads to several things that poison your life and make you an unhappy person. Fortunately, there is much you can do about it where the easiest remedy is to learn to say NO!! Alternately, you can avoid such situations and not allow others to affect you the way they do. Here is a list of ten such situations you may find yourself in which poison your life and how you can avoid them.

You Feel Ashamed of Your Appearance and Preferences

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Although dress codes, manners and etiquette does exist and needs to be followed, nobody has the right to undermine your dressing sense as you aren’t obligated to anyone. When you find negative remarks against your choice of dressing or your preferences, don’t make any excuses for yourself as you don’t owe anyone. . You have nothing to feel guilty of. Nosy parkers don’t have much going on in their lives which is why they have all the time in the world to gossip about others.

Your Seniors Force You to Choose between Family and Career

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This is a common scenario both at work and even at home. BUT!! Tell yourself this!! There is no law that forces you to choose between the two. THE CHOICE IS YOURS!!   It is not mandatory for you to keep succumbing to the pressure from work or family to devote yourself and time to just one. This may ultimately lead to anxiety and depression. Firmly communicate your needs and constraints to both sides and practice an effective routine of time management to help you perform well at both ends. In this way, you maintain a stress free balance between work, family life or your own personal life and entertainment.

Your Life and Path are Already Decided

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In Spite of the fact that your parents may know life better than you being experienced in years; it does not give them the right to dictate their choice of career for you. It may seem a good one no doubt but this is your life; it is your abilities and dreams in question. As you will have to bear the ultimate consequences of any decision, the choice then should be left up to you.  This could be one of the things that poison your life on a permanent basis should you allow others to dictate to you.

If you want to be a designer and embark on a career in fashion, the possibilities are that you may not be a famous Armani or Versace but at least you’ll be a HAPPY ONE.  That’s better than being a depressed lawyer.

You Relationship is Making You Unhappy

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Are you dating a person or an onion!!! Because you always seem to be CRYING!! DOES THIS SENTENCE APPLY TO YOU? NO one is asking you to divorce your spouse or break up with your partner BUT!! If life is easier without such people, then you need to reflect on whether it’s worth being together. A toxic spouse or partner isn’t really worth.

Coercion of any Kind, Physical or Mental

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Just because you are someone’s spouse doesn’t make them own your body. Conjugal rights should never be misinterpreted as the RIGHT TO DO WHAT YOU WISH. Conjugal rights cannot be imposed upon without taking in consideration a spouse’s desires, feelings and well being.  Coercion is marital relationship can truly be one the damaging things that poison your life. A considerate spouse or partner will sympathize and accept your refusal.  On the other hand, if you are accused of being selfish, then your relationship needs some serious thought.

Lies and Deception

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Although we can deal with deception to some extent at the workplace e, it is in families and relationships that it becomes tough. This causes the undue stress of having to put up with lies and deception. Never overlook continuous lies and deception from relatives, friends, partner or a spouse. If you chose to maintain a relationship without trust, then you should tell the person that you are aware of everything without judgment. This may not change a person and neither is changing him or her your concern as you can only support someone to a certain extent. But, if someone truly loves and respects you, there won’t be lies and deception in the first place. That again requires a rethink on the relationship.

NO Respect at Work

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There are many people who silently tolerate malicious remarks and disrespect from a boss, seniors or even colleagues. WHY SHOULD YOU?? Ask yourself!! Do you really need the job that badly to tolerate such negativity???? IS it worth the daily humiliation???  You must stand up for yourself and your rights. Never be afraid to respond. No one is asking you to wage a war but you can politely admonish people or gracefully but firmly respond to bullying.

Physical and Emotional Abuse. 

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There is NO advice that advocates compromise or managing physical and emotional abuse. No act of humiliation or abuse of any kind can ever be justified and neither should you ever tolerate any directed towards you.  Such a situation always occurs at home and in relationships of various kinds. Your safety comes first and you should never ever remain in a relationship that threatens the sanctity of your physical and mental health.This is undoubtedly one of the worst things that poison your life with the possibility of scarring you emotionally.

 Remember this!!!  In most cases of compromise, it is a one Way Street of love that influences the compromise and that street is YOURS entirely. YOUR abuser has no feelings for anyone except himself, he is not in love with you but desires to control you and make you submit to his own whims and fancies through torture of every kind. THUS!! You should always say NO!!You possess the right to say no to the abuser and even report them to the authorities concerned.

Being Reproached for Imperfections

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IS THERE ANYTHING such as Perfection??? It is a myth. The ideal man, the dream child, the dream girl, these are just desires of the mind and will always be figures of speech. Just because you do not conform to the expectations of someone does not give them the right to admonish or reproach you. NEVER abide by another’s standards of perfection and never allow anyone to try and change you appearances such as your hair or your figure.

The changes you make aren’t in any way a guarantee of receiving more love from that person because there will always be something else they may find imperfect. But!! When you do receive advice from those who are genuinely concerned about you, then by all means take it.

Domination and Control

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These too are among the worst things that poison your life because they literally strangulate your right to live in a free atmosphere. Regardless of it being parents, friends, colleagues, a boss or a spouse, if someone wants to control every aspect of you, it means they are dominating and selfish people. It is not a sign of caring or love. We all need our own personal space. N O relationship is possible without mutual understanding and trust. If you allow such a situation to get out of control, you would soon be feeding the mood of a tyrant to become worse forcing you into a mental prison.

For more thought provoking articles on self improvement: 10 Bad Habits that Drain Your Energy and How to Get Rid Of Them
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www.spiritselfhealth.com-ways to boost serotonin

Scientifically Natural Ways to Boost Serotonin for Improving Mood and Reducing Depression

This article will show you natural ways to boost serotonin, the chemical responsible for elevating mood and reducing anxiety and depression.

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What is serotonin?

In the neurological structure of our bodies, lie several neurotransmitters responsible for transmitting the onset or decrease of various functions in our brain and body. One such neurotransmitter is Serotonin. As a neurotransmitter or chemical messenger, Serotonin is believed by scientists to act as a mood stabilizer as research has found some association between depression and reduced levels of Serotonin.

In lay terms, serotonin relays signals between your nerve cells and is found predominantly in the digestive system, in blood platelets and throughout the central nervous system. The chemical is derived from an amino acid called tryptophan which is derived from dietary foods such as cheese, nuts and red meat. It is a deficiency in tryptophan that reduces serotonin thereby reducing your mood and increasing depression.

It needs to be emphasized that as an antidepressant, serotonin levels can only be increased in the body and brain by ingesting either of the two amino acids tryptophan and/or 5-hydroxytryptophan.

Serotonin also plays a major role in several bodily functions

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But!!  As they say too much of a good thing is bad so  it is with increased levels of serotonin over and above what your body really needs. Serotonin levels can increase because of certain medication resulting in decreased arousal and loss of libido. Now that may make any reader wonder why then the need to increase serotonin. The need to increase serotonin concerns more those persons suffering from the effects of decreased levels of the chemical and whom are patents of anxiety, panic disorders and depression.

Natural ways to boost serotonin by increasing tryptophan from food

Rather than rely on supplements and medication, adopting natural ways to boost serotonin is advisable through nutrition. Research has proved that in the case of a low tryptophan diet, serotonin levels in the brain decrease leading to conditions of anxiety and depression.

St. John’s Wort

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This herb has proved its efficacy in reducing mild to moderate depression. It has been observed to work as a natural SSRI (selective serotonin re-uptake inhibitor) by preventing the breakdown of serotonin in the brain.

Eggs

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Research says that protein rich eggs increase plasma levels of tryptophan. Never leave out the yolks because that’s where you’ll find the amino acid available. Egg yolk contains tryptophan, choline, tyrosine, biotin, omega 3 fatty acids and various nutrients. In fact a study at Leiden University Netherlands found how eating eggs rich in tryptophan induced feelings of kindness and generosity.

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Cheese

Cheese is also a good source of tryptophan. A mac and cheese made from a combo of cheddar, eggs and milk can give you a healthy dose of tryptophan

Pineapples

Pineapples are rich in Bromelain a protein that reduces the side effects of chemotherapy. It also helps in suppressing coughs. Bromelain is an enzyme with anti inflammatory properties . According to the journal of endocrinology, Pineapple boosts the release of serotonin and melatonin while sleeping. Serotonin produces melatonin a hormone responsible for sleep.

Tofu

Soy products contain tryptophan. Soy can be substituted for protein and is a good choice for vegans and vegetarians where protein is concerned. Soy is also rich in calcium.

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Salmon

One can never go wrong eating salmon. As a rich source of omega 3 fatty acids, salmon is rich in tryptophan. Try out this recipe to make a nice Salmon frittata. Compared to other fish, Salmon is richer in health ingredients that improve cognitive function, regulate cholesterol and reduce blood pressure.

Turkey and chicken breast

Besides being rich in tryptophan turkey and chicken breast is an excellent dietary choice for athletes and bodybuilders. Both these food items are also rich in protein and amino acids essential for protein synthesis in muscles and muscle recovery. One call easily called turkey, stuffed tryptophan.

Carbs combined with tryptophan rich foods will help increase serotonin

Tryptophan rich foods don’t really boost serotonin on its own. Carbs are your cheat sheet to boost serotonin. Combining such foods with healthy complex carbs increases serotonin.  Carbs promote the release of insulin by the body which in turn boosts the absorption of tryptophan in the blood. Combine your tryptophan rich foods with a serving of carbs like oatmeal, brown rice, whole grain bread, legumes, whole grain pastas, sweet potatoes and parsnips.

Further ways to boost serotonin

There is no substitute to a doctor’s advice and your own prescribed medication; however a study report in the journal of psychiatry and neurosciences has advocated the following natural ways to boost serotonin other than drugs. The study found that hostility and negativity leads to one of the largest causes of mortality which is coronary heart disease (CHD). The study says that positive mood within normal ranges is an important predictor of health and longevity. This echoes the constitution of the WHO (World Health Organization) which says “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

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Exposure to bright light: a healthy dose of sunshine or time spent outdoors among greenery and a walk in the park during the day can boost serotonin.

Meditation:  Research has found that self induced changes in mood can influence serotonin synthesis, Thus happiness also influences the levels of serotonin. This is why the study also contemplates the factor osf mood improved by psychotherapy could be accompanied by increase in serotonin.

Exercise: various national health services like the NHS of the UK advocate treating mild clinical depression exercise. Exercises like aerobic, cardio and yoga can do much to stimulate your metabolism and even increase your mood by de stressing and relaxing you mentally.

Read here: 7 ways on how to improve mood through exercise for good health and happiness

Positivity: As mentioned earlier, never giving in to the intensity of negativity and harboring feelings of happiness can improve mood and influence serotonin production

Increasing healthy Gut bacteria: consuming prebiotic and probiotic foods to promote healthy gut bacteria can do much in influencing serotonin levels though the association of the gut and brain. One can also resort to probiotic supplements which are relatively safe.

Such are the natural ways to boost serotonin. All of the above compiled advice is for information only and does not promote medication of any sort as that is solely the prerogative of a certified doctor. Always consult your doctor when unsure about any medical condition.

 

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This article will show you natural ways to boost serotonin, the chemical responsible for elevating mood and reducing anxiety and …