health

Longevity Tip ~ Go Blue

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Eat Lots of Blueberries &Salmon

Senior athlete Fred Winter is still competing in track and field events at the ripe old age of 100. His secret? He eats loads of blueberries and salmon . . . Though Fred eats them for their health benefits, scientists now believe that low levels of inflammation are the key to living a long life. Inflammation is believed to cause a number of chronic diseases. Blueberries are loaded with antioxidants and salmon is rich in omega-3 fatty acids which can both help reduce inflammation.

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Healthy Living ~ 4th of 12 Best Foods for Healthy Skin

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Sunflower Seeds

In general, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are an excellent example. One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein.

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Longevity Tip ~ Pump Iron

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It is within our power to combat this natural process of muscle loss [due to aging]. With exercise and an active lifestyle, we can begin to bring some muscle back. And the really good news is that exercise can help at any age. Several studies have compared people between 70 and 80 years old with people 20 to 30 years old engaging in the same regimen: a strengthening exercise program with weight lifting for 12 weeks. Researchers evaluated the participants’ strength before and after the program and found that the amount of strength gain in both groups was similar, despite their age difference. So it is never too late, or too early, to work on protecting your muscle mass.

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Healthy Living ~ 3rd of 12 Best Foods for Healthy Skin

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Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin. They are a good source of essential fatty acids, which are fats that your body cannot make itself. They’re richer than most other nuts in both omega-3 and omega-6 fatty acids. Walnuts contain other nutrients that your skin needs to function properly and stay healthy. One ounce (28 grams) of walnuts contains 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier, as well as necessary for wound healing and combatting both bacteria and inflammation.Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (28 grams).

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Longevity Tip ~ 4 Best Foods for Longevity

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These four best foods . . . simplify the Blue Zones diet. Favor beans, greens, root vegetables, fruit, whole grains, nuts, and seeds. People in four of the five “Blue Zones” consume meat, but they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.

FOUR ALWAYS:

  • 100% Whole Grains: Farro, quinoa, brown rice, oatmeal, bulgur, cornmeal
  • Nuts & Seeds: A handful a day
  • Beans, Legumes, Pulses: A cup of cooked beans / pulses per day
  • Fruits and Vegetables: 5-10 servings per day

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Longevity Tip ~ The Right Outlook

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Research shows that having a reason to wake up can help us live up to seven good years longer. Through mindfulness and purpose workshops, we teach people how to shed stress, live in the moment, and connect with their innate gifts. Then we help them find opportunities to match their passion with commitment to deepen their sense of purpose.

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Healthy Living – 1st of 12 Best Foods for Healthy Skin

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#1. Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich source of omega-3 fatty acids which are important for maintaining skin health. Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized.

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Longevity Tip ~ Resilience

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The longer you live, the more likely you are to experience big, stressful life events. An aging family member who needs caregiving. The death of a loved one. A financial setback. Each year comes with new challenges. The good news: Resilience (or the ability to bounce back and adapt) doesn’t depend on age, income or physical ability. And it isn’t something you’re born with or without. You can build your stores of resilience with daily habits — at any age. Working toward resilience as you age is linked to lower rates of depression and mortality. Plus, people who score high in resilience tend to be more physically active and have strong social lives.

Mayo Clinic Staff

Healthy Living Tip ~ Gratefulness

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Be grateful

Simply being grateful can give your mood a big boost, among other benefits. For example, a recent two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness. Start each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.  As you go about your day, try to keep an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion. But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe even just the warmth of the sun on your skin. 

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Longevity Tip ~ Keep the Body Tuned Up

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Healthy older adults should do four types of activities regularly: aerobic (or endurance) exercise and activities to strengthen muscles, improve balance, and increase flexibility. For any new physical activity, if you have not been active, start slowly and work up to your goal. To track your progress and stay motivated, keep a daily diary of what you do and how long you do it. Many activities give you more than just one benefit! Water aerobics with weights gives you strengthening and aerobic benefits. Yoga combines balance, flexibility, and strengthening. Choose what you like to do—some physical activity is better than none.

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