Middle age is nigh. The genie that will reveal the secrets of how to stay young and live longer will stay in its bottle. You are going to have to figure this one out on your own.
You have been putting it off for too long haven’t you? The love handles and the sagging stomach reveal volumes about all the effort you have NOT been putting into staying healthy. However, this is understandable. Health and vigor of youth can make the best of us forget that it will not last.
The good news is that at least you are awake now and realize that there is still time. You can still tick to basic rules of health and save yourself from premature aging.
Old age is inevitable but it doesn’t have to be ugly. Plan your life today so that you can stay young and healthy and enjoy a long life.
How To Stay Young
1.Take Care Of Your Health Now Because Health In Youth Ensures Health In Old Age
Everyone wants to look younger. Why else do you think anti-aging industry is the biggest business in the world? Over the last decade, men not only have become conscious of their looks, they have also started frequenting salons.
Male plastic surgery is a recent hit… and don’t even get me started on hair transplants!
It is a good thing that men are equally conscious of looks (looks like women are going to have strong competition here). But are they equally conscious of their health?
Not many young chaps realize that in order to ensure health in old age, they need to take care of themselves right now!
You may be in mid- or late 20s, where health hardly deceives anyone. But start planning today. Be extra careful about:
- Diet – Eat only healthy. Eliminate junk from your life.
- Physical activity
- Mental and physical health. Stay away from stress.
- Screenings recommendations
2.Be Mindful Of The Screening Recommendations For Diseases
Do you know year 2016 has seen reduced death rate from heart disease as compared to the past years? And this came about due to active preventive and medical interventions.
The elite delineation about screening lies in its ability to be customized according to age, ethnicity, family history and lifestyle. Talk to your doctor and seek awareness on it.
Get Regular Screenings Recommended By The Doctor: This is important because screenings are especially recommended keeping your age, gender and lifestyle in mind. For instance, when you are in 20s, you are most likely to be sexually active. The recommendation bodies will therefore advise screening for sexually transmitted diseases (STDs).
Screenings are not synonymous with additional healthcare expense, rather they will help you live a youthful life and reduce risk of diseases.
The United States Preventive Services Task Force (USPSTF) recommends you get following screening tests done according to your age:
Screening For 20 Years And Above:
- If you are 20 to 35 years, and have at least one risk factor for coronary heart disease, such as obesity or family history, you should get screening for lipid disorder and cholesterol once a year.
- If you are sexually active at the age of 20, get an annual screening for Chlamydia infection. Repeat the screening when you are 24 and add gonorrhea and syphilis in the list as well.
- If you have more than one sex partners, remember to get screening for HIV/AIDS. HIV/AIDS is tricky and can infect you through exposure to infected blood coming from unprotected sexual intercourse, blood transfusion, infected needle etc. Rember, prevention is cure.
Screening Recommendations For 35 & Above:
After the age of 35 years, you should get your cholesterol levels checked annually.
Doctor will help you in calculating a balance in lipid profile according to your threat factor. Lipid profile contains the LDL (bad cholesterol), Total Cholesterol, HDL (good cholesterol) and triglycerides (blood containing fats from our food intake).
Screening Recommendations For 40 & Above:
After you turn 40, you will need to get screening for type 2 diabetes mellitus (T2DM), particularly if you have at least one risk factor, i.e., obesity or blood pressure higher than 135/80.
Screening Recommendations For 50 & Older:
- Blood pressure (BP) Measurement: Once you reach 50, get a random BP measurement. If it is normal (<120/80), measure at least biennially; annually if it is elevated.
- Diabetes: Preemptive blood glucose level checkup (BSR) is important if your blood pressure is higher than 135/80 mm of Hg and especially if you are taking antihypertensive. Normal BSR should be less than 200.
- Colorectal Cancer Screening: The US preventive service task force (USPSTF) recommends men aged 50 and above get fecal occult blood test (FOBT) every year; sigmoidoscopy once every five years; and colonoscopy every 10 years.
- Weight And Height Screening: Measure weight annually and height once every 10 years.
- Prostate –Specific Antigen (PSA) Test :if and when needed. The test is not specific or sensitive and is not recommended unless there is a risk factor. Speak with your doctor.
- Lung Cancer Test:Get an annual screening with a low-dose CT scan when you are 55 and above, if you have been smoking a pack for 30 years or are currently smoking for the last 15 years.Lung cancer screening is recommended for all men, smokers or nonsmokers, when they pass the safe limit period of 15 years.
- Screening For Hepatitis B And C Virus:Be careful with receiving blood transfusions, using injectable medications, having unprotected sex with multiple partners including both males and females, and travelling to areas where hepatitis is endemic because you can get hepatitis B or C. If you do any of these, get screening done. You also need to get yourself tested for hepatitis if you get a transplant done after 50.
- Abdominal Aortic Aneurysm (AAA): If you do or have ever smoked, you need a test for AAA once when you are between 65 to 75 of age.
3.What You Can Do To Stay Younger – Exercise, Sweat, Rest And Repeat!
Do you know the older you get, the more you need to work out to maintain your muscles? The more you exercise and eat protein, the more you will be able to build up and retain muscles.
Whey protein is one good option for post/pre work out protein intake.
This is because as you age, your body tends to slow down sending an open invite to several age-related illnesses. Your heart functions perfectly well when you are in 20s but after you cross 30, your heart rate begins to decline one beat/minute/year and heart pumping ability declines by 5-10% per decade.
Overweight or obesity is another problem in middle age. Most men begin to put on weight – about 3-4 pounds a year – in middle age. This extra weight leads to a rise in bad cholesterol (LDL), and blood sugar by 6% every decade.
A 2016 University of Cambridge study points outs that the more you weigh in older age, the shorter your life is likely to be.
But why sit idle and wait for a miserable death when all it takes is to get up and get moving. Benefits of exercise are numerous and include:
- An energy boost
- Weight reduction
- Maintenance of independent life
- A better heart health
- A reduction in the risk of chronic illness
- Better memory, mood and mind
If you are over 18, the US Centers For Disease Control & Prevention (CDC) recommends a moderate-intensity aerobic activity for 150 minutes a week. Aerobic activity, or cardio, is the exercise that gets your breathing harder and heart pump faster and includes brisk walk, jogging, cycling, swimming and dancing. Alternatively, you can also go for 75 minutes of vigorous aerobic activity a week such as jogging or running.
It’s tough to go nonstop with exercise, so CDC recommends you exercise in bouts of 10 minutes.
The CDC also recommends strength training activities at least twice a week for young adults. Strength-training exercises involve all the muscles of the body including legs, arms, hips back, chest, and abdomen.
4.Idle Brain Is The Devil’s Workshop – Give Yourself A Mental Jog
The clock keeps ticking and with each tick, comes a change. The change, although inevitable, doesn’t always have to be bad. You just need to know how to keep up with the change because while you cannot stop the clock, you can surely slow down the ticking.
As your body ages, so does your brain.. You will notice your reflexes go slower, you develop memory lapses, and your coordination goes bad that once you descend from early into late twenties and then enter into 30s, The more you age means the less sleep you are getting.
Some men may also suffer from midlife crisis around 35-40 years of life. This is the time when they start to feel frustrated and upset about their jobs, relationships, responsibilities, bills, insurances and other unavoidable harsh realities that life slaps them with.
A long-standing belief is that your brain is best in early adulthood but research has proven that middle-aged brain carries several of youth’s blessings and skills. A University of Washington, Seattle, study has reported that in middle-age, men demonstrate better cognitive abilities, such as memory, speech, brain processing, reasoning and organizational skills, than their younger selves.
Here is what you can do to stay younger. Do not let stresses and worries of middle-age eat you aliv. Give your brain interesting activities, targets and games.
Puzzles, cross words, chess, memory by cards, scrabble are all brain teasers that boost your memory. Memory sharpening apps are available too. You can play online interactive memory boosting games.
David Laibson, PhD, and other researchers at Harvard University have shown that middle-life decisions, be they personal or financial, are better than young life decisions. Middle aged men have a better economic wisdom and judgment and are likely to make better financial decisions than their younger counterparts. Dr. David says that a person’s financial judgment peaks at 53.
5.When Was The Last Time You Had Sex? More Is Good!
Good sex can keep you young. This is no rocket science. But do you know how?
Sex, or orgasm, releases endorphins – chemicals that reduce stress and increase relaxation.
Intercourse also paves way for intimacy between the couple that improves personal relationships.
A 1999 study by neuro-psychologist Dr David Weeks shows that if you have sex at least four times a week, you can look ten years younger.
Michael Roizen, MD, and the author of book Real Age — Are You as Young as You Can Be? says that if you have sex at least twice, instead of just once, a week, you can make your real age 1.6 years younger than what you actually are.
Sex is also a means to relieve pain and aches. Right before or during orgasm, your body releasesoxytoxin – the cuddle hormone – which boots immunity and heart health.
When you are in an intimate relationship, you will subconsciously try to look fit and agreeable. Not only you would bathe and brush your teeth, you will also think twice before saying yes to the second helping of dessert. It is common knowledge that people who are sexually active make an effort to look attractive. And when you look good, you feel good.
A good physical appearance leaves a good psychological impact and helps in boosting your self-esteem and confidence.
Guess it’s time to stop reading right here and hit the bed, eh?
6.Make Small Meal Time Changes To Reduce Risk Of Colon Cancer
When it comes to reducing risk of colon cancer, diet and nutrition play a vital role. A healthy diet has the potential to prevent and treat colon cancer in men. All you need to do is to make teensy mealtime changes to reap the benefits.
Nutrition And Colorectal Cancer – a guide by John Hopkins Colon Cancer Center suggests you make following dietary changes to reduce risk of colon cancer:
- Eat smaller and frequent meals that should be high in protein.
- Your total dietary fat count should not exceed 30% of your daily diet. Cut down on red meat and fat as they have strong association with colorectal cancer. Eat lean meats, i.e., poultry and fish.
- Take at least 25 g of fiber every day. Fiber comes from eating fruits, vegetables and grains. Fiber increases stool bulk and helps empty bowel. It does not get digested or absorbed from small intestine but undergoes fermentation by colonic bacteria (flora) to reduce fecal pH and generate short-chain free fatty acids (FAs). These FAs protect colonic epithelial cells and prevent contact between cancer-causing agents and colon.
- Reduce intake of food rich in cholesterol, a diet rich in cholesterol, such as butter, margarine, meat and meat products, coconut oil, full-fat cream, milk cream and cheese, tends to develop colon tumors later in life. Eat low-fat dairy products, such as skimmed milk, low-fat plain yoghurt, low-fat cottage cheese and, the good fats, such as olives, avocado oil, peanut oil/butter, and omega-3 fats.
- If you have colon cancer, experts suggest you should make up for fluid and electrolyte loss with caffeine, alcohol and energy drinks supplemented with electrolytes. Colon cancer surgery can result in mal-absorption of minerals and vitamins. You should re-supplement your body with energy drinks such as Boost®, Ensure, Carnation®, and Instant Breakfast®.
- Don’t overdose yourself with vitamins. One tablet of Centrum® or One-A-Day® suffices for the day
7.Do These Exercises To Cut Down Your Risk Of Dementia
While there is no sure shot way to prevent Alzheimer’s and dementia, there is preliminary evidence that brain-train games and exercises can help prevent it.
Laura Middleton, a PhD student from Dalhousie University writes in her reviews that, “studies found that people who exercised had 10-45% less chances of being diagnosed with dementia. People exercised during their middle age had half the risk of developing dementia with age.”Here is what you can do to stay younger and reduce the risk of dementia:
- Walk! Walk every day. A Harvard study has shown that if you walk for 1.5 hours a week, you can delay developing dementia by at least 1.5 years. Another Dalhousie University, Canada study says that the more vigorously you exercise, the more powerfully you can push away the risk.
- Physical activity increases levels of brain-derived neurotropic factors (BDNF) which enhance synthesis of neurons (neurogenesis), synaptic transmission and potentiation. People with cognitive impairment have about 50-70% lower levels of BDNF. If you exercise for one month, you will see a clear improvement in your cognition.
- Take saunas. A University of Eastern Finland has shown that men who take saunas more than four times a week reduce the risk of developing dementia by 2/3rd.
- Cut down on alcohol and cigarettes. Excess alcohol raises your blood pressure (BP) and cholesterol.. Smoking, on the other hand, narrows your blood vessels leading to increased BP, and risk of heart disease, cancer and dementia.
- Play brain-training games.
8.Here Are 4 Simple Steps That Reduce Risk Of Prostate Cancer
Prostate cancer can occur at any age but it is most common in men aged 60 and above. The older you get, the more likely you are to be diagnosed with prostate cancer.
There is no proven way to prevent cancer of any sort but there are several precautionary measures you can take now to ensure a healthy long life free of prostate cancer. If you want to reduce your risk of cancer, start doing following thing now: You should:
Choose a Healthy Low-Fat Diet: A healthy choice of diet in youth helps greatly in reducing risk of cancer in old age. Add fruits, vegetables and fish to your diet. Tomatoes and watermelon contain antioxidant – lycopene – which reduces risk of prostate cancer. Stay away from high-fat diet; consuming it increases your risk of cancer.
Maintain A Healthy Weight : The more obese you are, the higher your risk of prostate cancer. Reduce number of calories in your diet and put on your joggers to go for a daily run.
Drink Tea & Coffee: Mounting evidence suggests that drinking coffee reduces risk of fatal prostate cancer. Also men who drink green tea stay healthy for long and free of cancer.
Quit Smoking: Not only smokers are at an increased risk of prostate cancer, but those who have been treated for prostate cancer are at an increased risk of recurrence. Health experts say you can increase your lifespan and reduce risk of early death due to prostate cancer by quitting smoking.
9.Do These 6 Things To Reduce Risk Of Heart Disease
Do you know half of the men die of a sudden cardiac arrest? Although the average age of first heart attack in men is 67, about four to seven percent of heart attacks can occur before you turn 45.
We have complied 30 researches of 2016 on heart health. Do give it a read!!
If you are concerned about heart health or there is family history of heart diseases, here are six ways that can help lower the risk.
- Cut Down On Alcohol: A 2016 University of California study found that cardiovascular diseases are common in states where alcohol consumption is higher. The American Dietary Guidelines recommend men limit alcohol intake to two or less than two cups per day.
- Get Mid-Day Naps:Research has shown that sleeping for 30 minutes a day about thrice a week keeps your BP in control and heart healthy.
- Take Heart Healthy Diet
- Eat Fruits: Nothing makes your heart as happy as fruits and vegetables. If you eat a fruit a day, you can lower BP by 4.0 mm Hg and blood glucose by 0.5 mmol/L.
- Eat Mediterranean Diet:The answer to a healthy long life, free of heart disease and stroke lies in Mediterranean diet which consists of:
- Daily Intake Of Fruits & Vegetables, Olive Oil And Unprocessed Cereals
- Biweekly Intake Of Fish And Seafood
- Weekly Intake Of Dairy And Poultry
- Infrequent Intake Of Fried Food And Red Meat
- Abstain From Fast & Junk Food :They are rich in trans-fatty acids (partially hydrogenated oils – PHOs), are fried at ultra-high temperatures and are a direct cause of coronary heart diseases by increasing levels of bad cholesterol – low-density lipoprotein (LDL) cholesterol.
- Control Diabetes and Blood Pressure and Cholesterol : Both diabetes and blood pressure, particularly if they are uncontrolled, lead to cardiovascular disease.
- Keep Your Cholesterol Levels In Range: Your total cholesterol and LDL levels should not exceed 200 mg/dL and 160 mg/dL respectively.
- Maintain a Healthy Weight : If you are obese, losing weight can really help put your heart back in a good shape. Losing weight takes load off the heart and improves BP. It also maintains a healthy lifestyle. People that do not stay physically active are more likely to get a heart disease.
- Manage Stress & Anger: Emotions such as stress and anger put your body in the “fight or flight syndrome” where adrenaline is secreted in high amount making heart pump faster and harder.
Stress also increases the level of cortisol – the stress hormone. Together, stress,anger and other negative emotions have direct biological effects on heart. Try pushing back all the negative emotions and being happy. If you are happy, your heart is happy.
De-Stress Yourself. Stress and depression age you quickly. Do you know how?
The ending of your chromosomes, called telomeres, contain genetic information that they pass from one cell to another during cell division. Stress shortens telomeres resulting in the loss of valuable genetic information resulting in premature aging
10.Is Your Blood Pressure High?
Do These 4 things To Keep Most people think that hypertension is an old-age disease but truth is that it is far more prevalent in younger men than women. The prevalence becomes equal in both genders in old age.
Young men are less likely to believe that they can suffer from hypertension. They are also less likely to monitor their BP on regular basis, let alone visit doctor for therapy.
Untreated hypertension is a red flag for heart health. It can lead to stroke and renal disease.
But good news for young men is that unlike their older counterparts, who require medicines to control BP, they can tweak their lifestyle a bit and get their BP controlled.
The normal BP is < 120/80 mmHg. Here is how you can keep it lower:
- Reduce Sodium Intake: Sodium is to BP what glucose is to diabetes – enemy. Reduce your dietary sodium intake today and bring it under 2,300 mg per day. Better though is to even lower the count to 1,500 mg or less because salt keeps fluid circulating in blood for far too long making it hard for kidneys to expunge it. Too much fluid increases the pressure on blood vessels leading to higher work for heart and hypertension.
- Reduce Salt In Your Diet: If you reduce even a small amount of salt in your diet, your BP will fall down by 2-8 mm Hg.Besides putting off weight, you need to be watchful of the pooch because central obesity can seriously mess up your BP. If your waist measures greater than 40 inches, you need to trim it down. Getting rid of belly fat also helps lower BP.
- Limit Alcohol Intake: Alcohol in small amount helps lower BP but drinking more than a moderate amount can wreak havoc on BP and heart health. Alcohol can also interact with anti-hypertensive drugs reducing their efficiency.
- Exercise Regularly & Lose Weight:Regular exercise is one the best ways to bring down BP. If you add 30 minutes of physical activity to your routine, you will succeed in reducing BP by about 4-9 mmHg.However, it’s important to be consistent. If you stop exercising, the BP can spike once again.A regular physical activity also brings down weight because if you are obese, losing about 10 pounds can result in a marked BP reduction.
- Quit Smoking & Cut Back On Caffeine:Do you know that cigarettes increase your BP? Quitting smoking helps bring BP down to normal.
Caffeine, too, is a culprit for hypertension in novices. Experts believe a cup of coffee can increase your BP by 10 mmHg if you rarely drink it. If you are new to coffee but have developed a liking, measure your BP 30 minutes after consuming a cup. If you are caffeine-sensitive and the scale shows a BP spike, abstain from venturing into the coffee-topia.
11.Two Ways To Get Screening For Colorectal Cancer Without Colonoscopy
Keep in mind that once you turn 50, you will have to get your first screening for colorectal cancer.
Colorectal cancer is the cancer of colon or rectum, the last parts of large intestines. It is the third most common type of cancer in men and women but annual, or frequent, screenings can reduce the risk.
Colorectal cancer screening involves inspecting the inside of the colon with the help of a probe – called colonoscope – fitted with camera. This can help identify cancer at a very early stage and prevent its spread. The USPSTF recommends screening with colonoscopy once every 10 years for colorectal cancer in men ages 50-75.
Colonoscopy is an invasive procedure that is done for a digital rectal exam. It is done using a sedative and the procedure takes about 30 minutes. It is an outdoor procedure.
If you do not want colonoscopy done for whatever reason, the USPSTF recommends two other screening recommendations. They include:
Annual Fecal Occult Blood Test (FOBT):
This test detects blood in the poop and is based on the rationale that large blood vessels that supply to colon can be disrupted in the presence of colorectal polyp or cancer. The damaged blood vessels bleed but the blood is so minute, it cannot be detected in feces.
FOBT detects blood in stool with the help of a chemical reaction. This test has to be done once a year so that colorectal cancer can be ruled out. What’s more is that the test can be performed in the privacy of home unlike colonoscopy where you have to go into the doctor’s clinic for the invasive test.
The FOBT kit contains instructions on how to use it properly. It explains how you can take the sample and smear it on small papers that are then taken to the doctor’s office or the medical lab for further testing.
FOBT must be done annually. If FOBT is positive, a colonoscopy has to be done.
- Stool DNA Test: Cancerous cells have abnormal DNA (genetic mutations) and these cells come out into the stool. Stool DNA test kit, called Cologuard®, contains a sample container and a bracket for a sample of stool to be sent to the medical labs. If the test is positive, a colonoscopy is followed. Stool DNA test is done every three years.
12.Here Is How You Can Reduce Your Risk of Alzheimer’s
Considered typically a disease of old age, Alzheimer’s can even hit young men.
Early-onset of Alzheimer’s is hereditary. If your grandfather or father had Alzheimer’s, you belong to the 10 percent of the population at risk of the disease.
However, having the risk does not mean you will develop a disease in future. Taking care of health right from the beginning can ward all risks off.
You should take steps to improve your lifestyle. Barring age and genetic predisposition that are irrepressible, a variety of health and lifestyle factors linked with Alzheimer’s can be controlled.
Studies have shown that controlling these factors can prevent Alzheimer’s. Here is what the National Institute of Health (NIH), USA, recommends to reduce risk of Alzheimer’s!
- Stay Cognitively Active: Have you heard of a thing called intellectual turn-on? You get this by participating in intelligent discussions that make you think, muse and ponder. The NIH says social engagement, such as volunteering for a good cause, living with a partner or family, reading books, going to cinema, lectures and playing brain-train games, improve cognitive health and reduce risk of Alzheimer’s.
- Manage Chronic Conditions: such as diabetes mellitus, hypertension and vascular diseases because they can increase risk of Alzheimer’s and cognitive decline. High cholesterol levels and obesity, too, can contribute towards early onset of Alzheimer’s.
- Keep Vitamins & Dietary Supplements Nearby: Remember that as you age, free radicals – end-products of several biological and cellular processes – build up and might contribute to Alzheimer’s.
Antioxidants from diet and dietary supplements fight off free radicals and prevent damage. These antioxidants are present in vitamin C, E, B-vitamins, co-enzyme Q and ginkgo biloba.Resveratol, a compound found in red grapes and red wine, has brain-protective effects.
- Stay Physically Active And Choose The Right Diet!
13.Scientifically Proven Ways To Improve Performance In Bed
Youth is the time to fall in love, or, ahem, in bed! We have already read that sex keeps you young. There is no reason why you should not score the smoking-hot brunette you keep bumping it at night clubs.
But wait! Are you worried about your performance in the bed? Do you have erectile dysfunction (ED)? Do you want to improve it without going to the doctor?
You can do it. Hold your breath and read these natural remedies that actually work and keep you young:
- Walking: If you walk 30 minutes a day, you can improve your sexual health by 41% including erection and erectile dysfunction, as per a Harvard study. Moderate exercise helps restore sexual performance.
- Eating Right: A Massachusetts study has found that a diet rich in fruits, vegetables, grains and fish reduces the risk of ED. You also need to cut down on processed meat and refined grains. Here is a list of foods that can help or hurt libido.
- Checking Your Vitamin levels : A deficiency of vitamin B12 can also lead to ED. A daily multivitamin should make up for the deficiency.
- Taking Care of Your Vascular Health: Manage diabetes,BP and cholesterol levels. Prolonged diabetes leads to microvascular complications including neuropathy. About 35-75% men with diabetes have ED. Hypertension narrows blood vessels inhibiting blood supply to the penis. Penile blood supply is important to achieve and maintain erection.
- Doing Pelvic Exercises: Do pelvic muscle-strengthening exercises, such as kegal exercise, to improve erection. Kegal exercise for ED comprises squeezing and holding anal and penile muscles for about 10 seconds and letting go (relaxing). Do it twice or thrice a day. A British trial showed that doing kegal exercise twice or thrice daily for a few months improves ED.
14.Tips To Prevent Arthritis Pain In Old Age
Don’t mistake arthritis for a female problem. Men can develop it too, although less commonly than women.
Arthritis, defined as a group of diseases causing inflammation, pain and stiffness in joints, can disrupt quality of life by limiting functional abilities. Everyday tasks that we take for granted such as walking, putting on socks, cooking or gardening can be really painful and exhausting when you have arthritis.
Arthritis can affect anybody but the onset is more common when you cross 50s. More than 27 million Americans live with arthritis.
If you suffer from or want to reduce your risk of arthritis, there are some do-it-yourself strategies to help you. You should:
- Keep Moving: Yes, you need to stop being stagnant. Physical activity is crucial to cure and reduces risk of old-age arthritis. Get up and get moving so that your legs get the stretching, strength and flexibility. Walking reduces inflammation and pain in the leg joints in the long run. Exercise also helps restore joint wear and tear. When you walk, or exercise, the compression and decompression of your body weight provides nutrients to cartilage.
- Lose Weight: Losing weight has both short- and long-term benefits. If you lose a moderate amount of weight, you can put a lot of pressure off the knees and reduce risk of arthritis. A 2007 review found that weight loss improves outcomes of osteo- and rheumatoid arthritis. Aim for a weight loss of about 5%.
- Get Spa or Balneo-Therapy: If your joints hurt a little, you can benefit from spa therapy. It is a kind of therapy that involves soaking feet or legs in a warm mineral spring. It is used when you have multi-joint arthritis. Evidence shows spa therapy reduces arthritis flare-ups.
- Check Vitamin D Levels: a deficiency in this essential vitamin can also elicit pseudo joint ache. Vitamin D deficiency causes softening of bones – called osteomalacia – which increases risk of fracture in near or distant. Get your vitamin D levels checked today.
Best Exercises To Stay Fit
Once youenter the 30s, startling changes occur in your body.
Dr. Wayne Westcott, Ph.D., researcher, professor at Quincy College, and author of several books on Strength Training Past 50 says, “As men age, they can lose five to seven pounds of muscle mass every 10 years starting in their 30s, and more as they approach their 50s. They also gain about 10 pounds over the same time frame.”
Aging is the downfall of your health and wellbeing but with exercise and effective lifestyle, you can retain the vigor and spark of 20s even in 30s, 40s and beyond.
Working out is the secret to slowing down the clock and staying young. Here are the anti-aging exercises that can help stay young and active. These include:
- Cardio Workout: including brisk walk, jogging, elliptical, stair climbing, aerobics, treadmill, cycling, and swimming. Cardio keeps all of the muscles moving, including heart and lungs and increases fitness. It also improves memory. Moderate exercise also reduces risk of age-related dementia. Push-ups accelerate your heart, target the entire body muscles. So do squats. Swimming is another great way to keep your body in shape and heart and lungs healthy.
- Strength Exercises: that defy aging include weight lifting, deadlift, power and swing snatch, squats, lunges. Weight lifting helps keep osteoporosis at bay.Strength exercises activate neurons, correct balance, prevent age-related wear and tear, strengthen and keep joints in good shape, increase reflexes, and keep limbs and muscles responsive and agile. The NIH recommends all men do strength exercises thrice a week.
15.What You Can Do To Stay Younger – Add Positivity To Your Life
Are you a pessimist or an optimist? Do you see a glass as half full or empty?
Being cynical and pessimistic is not just an attitude; it is a whole health issue. You may think you are keeping things real with your cynicism but the latest research shows that cynicism is anything but cool; in fact it can even ruin your health.
Pessimism can cause and worsen heart disease. A University of Michigan study shows that pessimistic people tend to have more heart diseases. Pessimism also leads to obesity and diabetes.
Optimism, or positive attitude, on the other hand is associated with a low risk for heart diseases and death.
Pessimism is so bad it even robs you of money. A University of Cologne, Germany, study shows that people with a negative approach towards life earn less money than others.
Not really a thing you want to hear, do you? If you want to earn more, check your attitude, sire!
So, keep a positive attitude towards life for the sake of your heart and wallet.
16.Stay Away From Weekend Warrior Syndrome
Do you stay inactive all week long for whatever reasons but become exercise or sport warrior over the weekend?
If yes, you suffer from the Weekend Warrior Syndrome (WWS).
And you are not alone. Data shows every 1-3% of Americans are weekend warriors.
People who suffer from WWS appear to be in a great shape but are actually at a greater risk of injury due to over-exertion over the weekend. Here are three tips to stop WWS:
- Span the physical activity throughout the week instead of squeezing it into the two or three days. Stretch your body for 10 minutes a day if you have a busy routine and no time to go to the gym. Walk to work, take stairs instead of elevator and try moving around even for the smallest task such as fetching a glass of water.
- Weekend Warriors must start slowly to prevent muscle strains and fractures. Do not play long over the weekend or run for hours. Start slowly and increase your physical activity over the weekend but in moderation. Slow your movements.
- Warm up before you hit the tennis court or the jogging track. Stretching conditions your body and readies it for a heavy workout. Dynamic stretching also prevents the risk of injuries.
17.Prefer Stylish Clothes Over Comfy, Fat Clothes
I guess this is one point that does not need a scientific backing. All of us know that dressing up adds class and panache to our personalities.
In fact, as I speak a study comes to my mind (sorry guys but this one needs a mention) that says that dressing up nicely makes you smarter and appealing. Researchers from University of Columbia say that clothing affects your thoughts, your personality and improves your cognition.
Dressing up appropriately and its connection with success is not just a fiction; dressing up boosts your ability to think and produces a better output. Formal clothing at work also earns you respect and value.
Clothes make the man (although the otherwise is true as well), you must dress to impress because when you look good, you feel good.
18.Go Adventurous! Don’t Miss Out On Fun!
Adventurous people are forever 21. Their soul remains young. I mean look at Sir David Attenborough – the 80 years old naturalist – who is still fit as a fiddle.
Adventures breathe a new life into you. Of course, we are not pumping you to jump off a high cliff. We are talking about adding a tinge of spice and newness to your life. We are talking about adventure.
Have you ever thought of chasing butterflies? Go to the butterfly theme park and breathe in the sheer beauty of nature.
Plan an expedition down to Amazon and row your way out of the thick murky water enlivened by the smell of lotuses and the nasal growls of dolphins. Feel them talking to you,welcoming you to their dwellings.
Start gardening. Explore various species of floss flowers. Plant this lovely plant called “Baby’s breath” in your backyard to scent up the house.
There are so many things you can do; all you need is to get in touch with your adventurous soul.
Adventurous people live long, or, err, even if they die young by succumbing to the avalanche, I bet they would not regret missing out on the fun.
19.Embrace Change With Open Arms
Whether you’ve moved to the new state orhave to start life anew, accept it. Accept the change with the big heart and make the best out of it. Look at the ways you can max out at the opportunities the new life is poised to offer.
Never say no to change. Who knows it might even change your life for good. Man up to challenges and change because whether good or bad, a change is not only inevitable, it also pretty much shapes up your personality, and instills courage and confidence into you to stand up and face the world.
Got fired from the job? Ouch, it hurts! But look at the positive side, you now have to opportunity to learn cooking and bring the spectacular cook out of you.
Good look with the job hunt though. It’s kinda necessary!
20.What You Can Do To Stay Younger – Make A Bucket List
Have you watched the movie – Bucket List – where two 70-years old terminally ill friends diagnosed with last-stage cancer decided not to wait for a miserable death but went on a road trip to do everything they wished in life before they “kicked the bucket”?
That’s exactly what you need to do. Remember, life is short and you’re going to die anyway. Why not take out time for yourself and do things you love?
Make a bucket list. Catalog all the things you want to do before you expire. Add adventure, aims, goals, crazy fun, spice and travel in your life.
Start questioning yourself what you would like to do if you were to die in a year. What would you do if you get plenty of money? What is that one thing that you have always wanted but couldn’t do because of lack of time, resources or opportunities? What is your biggest goal?
Making a bucket list is what you can do to stay younger. Some of the ideas for your bucket list are:
- Travel – because it is a best medicine – says a study published in Academy of Management Journal. Traveling keeps you young and makes your brain more creative. International traveling opens up your mind and makes you muse over the diversity of nature.
- Keep your brain young with music – Are you a bathroom singer? Have you ever tried karaoke? If not, then do it because music is good for your brain. Next time you go to club, muster up confidence and sing your heart out because if you do so, you will feel stress-relieved. It will also improve your memory, as per a study by John Hopkins University.
- It’s never too late to learn a new language. Enroll yourself for the French class.
- Run a marathon. It is oodles of fun.
- Go scuba diving to experience the marine life.
- Heard of bungee jumping? ‘Nuff said!
- Figure out your passion and pursue it.
21.What You Can Do To Stay Younger – Volunteer For Community Services
All of us want to become a better human being but how many of us try?
Have you, as a person, thought about providing community services free of cost? May be it is time to lend it a thought.
Don’t wait till retirement when you will have plenty of time. Enroll in volunteer activities today for peace of mind and betterment of mankind.
Apart from helping the stressed or needy people, volunteering will:
- Inculcate a sense of responsibility in you.
- Make you realize the privilege and blessings you’re born with that others are deprived of.
- Help you connect and socialize with people.
- Transform your own life.
- Keep you young, active and agile.
- Make you feel important and valued.
A growing body of research shows that volunteering has numerous health benefits. The Health Benefits of Volunteering: A Review of Recent Research by National & Community Service, Washington, shows that those who volunteer tend to live longer, have an active lifestyle, and less frequently suffer from depression than those who do not volunteer.
22.Be Socially Active – Don’t Be A Hermit Crab
So you’ve said no to a boy-bang over the weekend because it would require you to dress up and step out?
Don’t shut yourself from rest of the world. Be socially active. The more you go out and meet people, the happier you will feel. Isolation, loneliness is not good for your health.
Do you know it ages you fast?
A lack of social intimacy or companionship diminishes your physically and psychological well-being. People who stay alone – approximately 10-30% – tend to give in to depression easily. Chronic loneliness can even lead to heart disease and death. It is also a well-stated fact that if you cut yourself from rest of world for a long time, you will develop insomnia and several mental impairments.
Socializing keeps you young, energetic and active. The more you meet people, the less you are likely to age faster.
Guess it’s time to accept the invitation letter to the dinner that you just tossed down?
23.Have Strong Ties With Family & Friends – They Are Your Support System
Imagine spending holidays all alone without anyone to share the happy moments with.
Find strength and solace in your family. They are your biggest strength. They tell you what you need to hear and not what you want to hear. They are your biggest support system when you face any health, financial or personal crisis. The attention that comes from family is undivided, special and pure.
A family plays an important role in making healthier life choices. The presence of friends and family around helps ease the pressures so that you can paddle your way out of crisis.
Family is also the recipe of longevity. During a chronic disease, such as cancer, AIDS or diabetes, it is your family that steps up and provides comfort. A Brigham Young University study showed that you are 50% more likely to die of a (curable) disease if you lived alone or did not have a family support system.
24.Watch Movies, Listen To Music, And Go To Places With Happenings
Just a little hint – the new season of Game of Thrones is due to release in April this year. Do not miss out on the epic medieval fantasy.
Replay the old songs from Boyzone and Backstreet Boys to revive the old memories. Find out what the new internet sensation is. Heck, even notice the new dress of Melania Trump! This colorful, albeit useless, activity will add some colors to your life.
Check out what’s being screened at the local cinema. Make a plan to watch the movie.
Check out if any food or music festivals or carnivals are happening in your state this year.
25.Say No To Poor Diet Because It Will Hurt Your Body In The Long Run
Resisting junk food at any age is almost impossible but there should be no compromise on health. Commit to staying away from junk and fast food today because as you age, neither your metabolism will remain fast enough to get rid of all the toxins nor will your immunity be swift enough to prevent the onslaught of several diseases related to uninhibited diet.
Poor diet also ages you fast. The effects do not appear quick but take decades and become most palpable when you age. Take care of your diet right from the outset. Eat only what is healthy but do fulfill your lust for sumptuous food occasionally – say once in two weeks – so that you do not deprive the foodie in you of the gastronomic delights.
You also need to be in a long distance relationship with alcohol.
26.Aim Big – Don’t Let The Child Inside You Die!
While the silver in your hair may make you think twice before attempting anything new or blurting out your mind in a gathering, just don’t go too sober to miss out on fun.
Do not let the child inside you die. If you do so, growing up doesn’t even remain half purposeful and worth pursuing.
Growing up is inevitable and is a natural process but it happens so fast that we do not realize, much less value, that so much time has passed. We are eager to grow up and make a jump from pencil to pen. But when you will look backward, you will realize that growing up has stolen the best part of you – your curiosity, your tendency to explore things, to enquire, to learn, to be inquisitive, and be happy with whatever little you get.
Do not let growing up destroy you. Have a mirthful laugh whenever you feel like. The worries will continue for as long as the life will continue.
Find time for yourself. Rekindle the spark, energy and enthusiasm that you once possessed when you were a child.