If cutting them out is impractical, try this alternative Photo by Anton Eprev on Unsplash The association between Ultra Processed Foods (UPF) and poor health outcomes is well established, even if the mechanisms are not. A recent global study identified the principal components of UPFs that are most negatively associated with those health consequences.
If we know what those components are, then we can take steps at an individual level to improve the quality of our diet. There were two clear answers which we can use to inform our choices. Have a Better Shorter Warm-up With This 3D Dynamic Stretch For Your Hips, Ankles and Lower Back14/9/2020 I replaced three warm-up movements with this one Photo by Levi Jones on Unsplash I'm a stickler for warming up - I never miss. But I begrudge the time it takes. This one dynamic stretch saves me time and is more effective - that makes me feel better right from the start.
Whether I'm running, or in pre-COVID times when I used to go to the gym, I always warm-up. It takes me about 10 minutes before running, and 15 minutes before gym work. I believe that warming-up and warming-down helps keep me injury free. Over 20+ years, I rarely see people warm-up outside of a class. That's because it's a bit boring. Ideally, we want to eliminate those warm-up movements of little benefit and reduce the time needed. This dynamic stretch does that. It cut about two minutes from my warm-up time. At home - three exercises, three sets, three times a week Photo by John Salzarulo on Unsplash As we age a loss of strength can lead to a loss of confidence in taking on resistance training. We imagine a power-lifter and the pain of training, and we revert to an all-aerobic exercise pattern. That helps our heart but not our posture and our increasing frailty.
Here's good news. Slow low-intensity resistance training will rebuild your muscle mass and help you stand taller and less likely to fall. You can do it at home, and there is plenty of evidence of the "effect of very low-intensity resistance training with slow movement on muscle size and strength in healthy older adults". By taking up a program, in your home, of regular slow low-load exercises, you will rebuild your muscle mass and enjoy an active life for longer. This program will significantly slow, if not reverse, the 1% per year loss of muscle mass that is typical for adults aged 60 years and older. Just like slow cooking develops the flavour, slow training will develop your muscles (and your muscular coordination, tendons, and joints). Plus, fitness equals longer life no matter how overweight you are[Copy of my weekly newsletter] If you're a pet lover then you'll be interested to know that your cat wants a bit more space - lockdown is cramping its style. On the other hand, your dog is loving the attention
Here are my 4 Most Valuable pieces of content from around the web, to help you live longer better: ⭑ When medicine fails your pain - try the mind-body connection ⭑ Walking is the best way to kick off your fitness ⭑ You're getting on your cat's nerves ⭑ A single-leg strength exercise that should be on your daily schedule How you peel it makes a difference! Photo by Tetiana SHYSHKINA on Unsplash Avocados might be the last thing you would consider would help you lose weight, but you'd be wrong. Not only can they help you lose weight, but they also improve your heart and brain and eyes, and can rejuvenate your skin.
And their effects are even more beneficial if you are older. When we're older, we need more metabolic repairs done inside and out - and avocados are the perfect food to help. I eat a half-avocado every day. I lace it with other goodies such as turmeric, ginger and apple cider vinegar. But putting those aside, whatever you do with avocado - chop it, slice it, mash it, mix it - it has an astounding range of nutritional benefits, including: COVID flicks a self-destruct switch - here's your best chance to stop it Photo by Jens Johnsson on Unsplash For every 1,000 people infected with the coronavirus who are under the age of 50, almost none will die. For people in their fifties and early sixties, about five will die. Studies reveal that age is by far the strongest predictor of a COVID-19-infected person's risk of dying.
To know that fact is to have information but to lack knowledge - you cannot alter your chronological age. I suspect age is the strongest predictor of anyone dying, i.e. to know that is not actionable. In this post, I will explain to you the reasons that your mortality risk is higher from COVID-19 when you are older, and what you can do about it. There are concrete actions that you can take once you appreciate the underlying reasons. I'll bet that this has not been explained to you before. |
ChoicesSince I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter Categories
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