healthy body tips

12 things to start caring about today

Life is all about taking chances. It’s about doing something you initially thought you could never do. It’s about being a little crazy, following your heart, and not worrying about every detail of what everyone else thinks. And above all, it’s about learning to love who you are and what you have.

Here are twelve things to start caring about on your journey forward.

1. Start caring about your own happiness. – It’s important to make people happy, but you have to start with yourself. Sometimes we get lost trying to live our lives for someone else, trying to meet their expectations, or trying to do things just to impress others. But you’ve got to live, do and love so that YOU are happy. Because when it comes down to it, relationships can end in an instant, but you will live with yourself for the rest of your life.

2. Start caring about your goals and dreams. – If you want to know where your heart is, look where your mind goes when it wanders. As Steve Jobs once said, “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice, heart and intuition.

3. Start caring about how you invest your time every day. – There might not be a tomorrow, not for everyone. Right now, someone on Earth is planning something for tomorrow without realizing they’re going to die today. This is sad but true. So spend your time wisely and pause long enough to appreciate it. Remember, what you do every day matters more than what you do every once in awhile. Use a time management system to control events, rather than have events controlling you. It may take little time to get where you want to be, but if you think for a moment, you will realize that you are no longer where you once were. Do not stop – keep going. You’re getting closer every day.

4. Start caring about how you think and what you think about. – In your quiet moments, what do you think about? How far you’ve come, or how far you have to go? Your strengths, or your weaknesses? The best that might happen, or the worst that might come to be? In your quiet moments, pay attention to your self-talk. Because maybe, just maybe, the only thing that needs to shift in order for you to experience more happiness, more love, and more vitality, is your way of thinking.

5. Start caring about how you treat yourself. – Your relationship with yourself is the closest and most important relationship you will ever have. When was the last time someone told you that they loved you just the way you are, and that what you think and how you feel matters? When was the last time someone told you that you did a good job, or took you someplace, simply because they know you feel happy when you’re there? When was the last time that ‘someone’ was YOU? The way you treat yourself sets the standard for others. You must love who you are or no one else will either.

6. Start caring about how you treat others. – Live so that when the people around you think of fairness, caring and integrity, they think of you. Start noticing what you like about others and tell them. Having an appreciation for how amazing the people around you are leads to good places – productive, fulfilling, peaceful places. So be happy for those who are making progress. Cheer for their victories. Be thankful for their blessings, openly. What goes around comes around, and sooner or later the people you’re cheering for will start cheering for you.

7. Start caring about how others treat you. – Choose your relationships wisely. Being alone will never cause as much loneliness as the wrong relationship. If you don’t value yourself, look out for yourself, and stick up for yourself, you’re sabotaging yourself. Life is too short to spend time with people who suck the happiness out of you. Love the people who treat you right, and distance yourself from the ones who don’t.

8. Start caring about your health. – Exercise to be fit, not skinny. Eat to nourish your body. And always ignore the haters, doubters and unhealthy examples that were once feeding you. To truly be your best, you must give your body the fuel it needs. Toss the junk and fill your kitchen with fresh, whole foods. Run, swim, bike, walk… just move! Good health is essential for having the energy, stamina and outlook to tackle your goals and dreams. Bottom line: Your health is your life. Don’t let it go. Eat right, exercise and get an annual physical check-up.

9. Start caring about your education and personal growth. – Achieving higher consciousness comes from your commitment to personal growth. You’re a totally different person compared to who you were at this time last year; next year will be no different. How much you grow and who you become is up to you. But remember, the acquisition of knowledge doesn’t mean you’re growing. Growing happens when what you know changes how you live.

10. Start caring about doing the best YOU can. – Don’t worry about what others are doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only. And whatever you do, refuse to lower your standards to accommodate those who refuse to raise theirs.

11. Start caring about all the wonderful things you have right now. – Learn to appreciate the things you have before time forces you appreciate the things you once had. No matter how good or bad you have it, wake up each day thankful for your life. Someone somewhere else is desperately fighting for theirs. Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing.

12. Start caring about this moment we call ‘life.’ – When I watched the Grammy Awards recently, I realized that many of the speeches musicians make when they accept an award go something like this: “This means so much to me. My whole life has been leading up to this moment.” But the truth is, our whole lives have been leading up to every moment. Think about that for a second. Every single thing you’ve gone through in life, every high, every low, and everything in between, it has led you to this moment right now. This moment is priceless, and it’s the only moment guaranteed to you. This moment is your ‘life.’ Don’t miss it.

Courtesy:http://www.marcandangel.com/

50 Incredibly Weird Facts About the Human Body

As long as we make efforts to take care of ourselves and life healthy, there is a good chance that our bodies will serve us well for a long time. Our bodies truly are amazing. You might be surprised at what your body is capable of after reading these 50 weird facts about the human body.

The Brain
Complex and poorly understood, the brain is what makes everything work properly. The body may be kept alive, but without the brain, a person can’t truly live. Here are some interesting and weird facts about the brain.


1. The brain doesn’t feel pain: Even though the brain processes pain signals, the brain itself does not actually feel pain.
2. Your brain has huge oxygen needs: Your brain requires 20 percent of the oxygen and calories your body needs — even though your brain only makes up two percent of your total body weight.
3. 80% of the brain is water: Instead of being relatively solid, your brain 80% water. This means that it is important that you remain properly hydrated for the sake of your mind.
4. Your brain comes out to play at night: You’d think that your brain is more active during the day, when the rest of your body is. But it’s not. Your brain is more active when you sleep.
5. Your brain operates on 10 watts of power: It’s true: The amazing computational power of your brain only requires about 10 watts of power to operate.
6. A higher I.Q. equals more dreams: The smarter you are, the more you dream. A high I.Q. can also fight mental illness. Some people even believe they are smarter in their dreams than when they are awake.
7. The brain changes shapes during puberty: Your teenage years do more than just change how you feel; the very structure of your brain changes during the teen years, and it even affects impulsive, risky behavior.
8. Your brain can store everything: Technically, your brain has the capacity to store everything you experience, see, read or hear. However, the real issue is recall — whether you can access that information.
9. Information in your brain travels at different speeds: The neurons in your brain are built differently, and information travels along them at different speeds. This is why sometimes you can recall information instantly, and sometimes it takes a little longer.

Your Senses
You might be surprised at the amazing things your various senses can accomplish.


1. Your smell is unique: Your body odor is unique to you — unless you have an identical twin. Even babies recognize the individual scents of their mothers.
2. Humans use echolocation: Humans can use sound to sense objects in their area using echolocation. It is thought that those who are blind develop this ability to heightened effectiveness.
3. Adrenaline gives you super strength: Yes, with the proper response in certain situations, you really can lift a car.
4. Women smell better than men: Women are better than men at identifying smells.
5. Your nose remembers 50,000 scents: It is possible for your nose to identify and remember more than 50,000 smells.
6. Your hearing decreases when you overeat: When you eat too much food, it actually reduces your ability to hear. So consider eating healthy — and only until you are full.
7. Your sense of time is in your head: How you experience time is all about your perception. Some speculate that stress can help you experience time dilation. Apparently, time manipulation isn’t just for superheroes.
 
Reproduction
How we as a species reproduce offers all sorts of interesting weird facts. Here are some of the weirder things you might not know.


1. Your teeth are growing before birth: Even though it takes months after you are born to see teeth, they start growing about six months before you are born.
2. Babies are stronger than oxen: On a pound for pound basis, that is. For their size, babies are quite powerful and strong.
3. Babies always have blue eyes when they are born: Melanin and exposure to ultraviolet light are needed to bring out the true color of babies’ eyes. Until then they all have blue eyes.
4. Women might be intrinsically bi: There are sex studies that indicate that women might bisexual intrinsically, no matter how they class themselves, while men are usually either gay or straight.
5. Most men have regular *****ions while asleep: Every hour to hour and a half, sleeping men have sections — though they may not be aware of it.
6. Sex can be a pain reliever: Even though the “headache” excuse is often used to avoid sex, the truth is that intercourse can provide pain relief. Sex can also help you reduce stress.
7. Chocolate is better than sex: In some studies, women claim they would rather have chocolate than sex. But does it really cause orgasm? Probably not on its own.

Body Functions
The things our bodies do are often strange and sometimes gross. Here are some weird facts about the way your body functions.


1. Earwax is necessary: If you want healthy ears, you need some earwax in there.
2. Your feet can produce a pint of sweat a day: There are 500,000 (250,000 for each) sweat glands in your feet, and that can mean a great deal of stinky sweat.
3. Throughout your life, the amount of saliva you have could fill two swimming pools: Since salvia is a vital part of digestion, it is little surprise that your mouth makes so much of it.
4. A full bladder is about the size of a soft ball: When your bladder is full, holding up to 800 cc of fluid, it is large enough to be noticeable.
5. You probably pass gas 14 times a day: On average, you will expel flatulence several times as part of digestion.
6. A sneeze can exceed 100 mph: When a sneeze leaves your body, it does so at high speeds — so you should avoid suppressing it and causing damage to your body.
7. Coughs leave at 60 mph: A cough is much less dangerous, leaving the body at 60 mph. That’s still highway speed, though.

Musculoskeletal System
Find out what you didn’t know about your muscles and bones.


1. Bones can self-destruct: It is possible for your bones to destruct without enough calcium intake.
2. You are taller in the morning: Throughout the day, the cartilage between your bones is compressed, making you about 1 cm shorter by day’s end.
3. 1/4 of your bones are in your feet: There are 26 nones in each foot, meaning that the 52 bones in account for 25 percent of your body’s 206 bones.
4. It takes more muscles to frown than to smile: Scientists can’t agree on the exact number, but more muscles are required to frown than to smile.
5. When you take a step, you are using up to 200 muscles: Walking uses a great deal of muscle power — especially if you take your 10,000 steps.
6. Your tongue is the strongest muscle in your body: Compared to its size, the tongue is the strongest muscle. But I doubt you’ll be lifting weights with it.
7. Bone can be stronger than steel: Once again, this is a pound for pound comparison, since steel is denser and has a higher tensile strength.

Unnecessary Body Parts
We have a number of body parts that are, well, useless. Here are some facts about the body parts we don’t actually need.


1. Coccyx: This collection of fused vertebrae has no purpose these days, although scientists believe it’s what’s left of the mammal tail humans used to have. It may be useless, but when you break your coccyx, it’s still painful.
2. Pinkie toe: There is speculation that since we no longer have to run for our dinner, and we wear sneakers, the pinkie toe’s evolutionary purpose is disappearing — and maybe the pinkie itself will go the way of the dodo.
3. Wisdom teeth: This third set of molars is largely useless, doing little beyond crowding the mouth and sometimes causing pain.
4. Vomeronasal organ: There are tiny (and useless) chemoreceptors lining the inside of the nose.
5. Most body hair: While facial hair serves some purposes, the hair found on the rest of body is practically useless and can be removed with few ill effects.
6. Female vas deferens: A cluster of dead end tubules near the ovaries are the remains of what could have turned into sperm ducts.
7. Male Uterus: Yeah, men have one too — sort of. The remains of this undeveloped female reproductive organ hangs on one side of the male prostate gland
8. Appendix: Yep, your appendix is basically useless. While it does produce some white blood cells, most people are fine with an appendectomy.
As recently as 1971, the Encyclopedia Britanica claimed that there were more than 100 vestigial organs in man, including the appendix and coccyx!

Random Weird Body Facts
Here are a few final weird facts about the human body.

1. Your head creates inner noises: It’s rare, but exploding head syndrome exists.
2. Memory is affected by body position: Where you are and how you are placed in your environment triggers memory.
3. You can’t tickle yourself: Go ahead. Try to tickle yourself.
4. Being right-handed can prolong your life: If you’re right-handed, you could live up to nine years longer than a lefty.
5. Only humans shed emotional tears: Every other animal that produces tears has a physiological reason for doing so.

The toxic effects of Sugar 
A spoonful of sugar might make the medicine go down. But it also makes blood pressure and cholesterol go up, along with your risk for liver failure, obesity, heart disease and diabetes.

Sugar and other sweeteners are, in fact, so toxic to the human body that they should be regulated as strictly as alcohol by governments worldwide, according to a commentary in the current issue of the journal Nature by researchers at the University of California, San Francisco (UCSF). The researchers propose regulations such as taxing all foods and drinks that include added sugar, banning sales in or near schools and placing age limits on purchases.

Although the commentary might seem straight out of the Journal of Ideas that Will Never Fly, the researchers cite numerous studies and statistics to make their case that added sugar - or, more specifically, sucrose, an even mix of glucose and fructose found in high-fructose corn syrup and in table sugar made from sugar cane and sugar beets - has been as detrimental to society as alcohol and tobacco.
Worldwide, the obese now greatly outnumber the undernourished, according to the World Health Organization. Obesity is a public health problem in most countries. And chronic diseases related to diet such as heart diseases, diabetes and some cancers - for the first time in human history - kill more people than infectious diseases, according to the United Nations. Less known, and still debated, is sugar's role in the obesity and chronic disease pandemic. From an evolutionary perceptive, sugar in the form of fruit was available only a few months of the year, at harvest time, the UCSF researchers said. Similarly, honey was guarded by bees and therefore was a treat, not a dietary staple food. Today, added sugar, as opposed to natural sugars found in fruits, is often added in foods ranging from soup to soda. Americans consume on average more than 600 calories per day from added sugar, equivalent to a whopping 40 teaspoons. "Nature made sugar hard to get; man made it easy," the researchers write.
Many researchers are seeing sugar as not just "empty calories," but rather a chemical that becomes toxic in excess. At issue is the fact that glucose from complex carbohydrates, such as whole grains, is safely metabolized by cells throughout the body, but the fructose element of sugar is metabolized primarily by the liver. This is where the trouble can begin - taxing the liver, causing fatty liver disease, and ultimately leading to insulin resistance, the underlying causes of obesity and diabetes. Added sugar, more so than the fructose in fiber-rich fruit, hits the liver more directly and can cause more damage - in laboratory rodents, anyway. Some researchers, however, remained unconvinced of the evidence of sugar's toxic effect on the human body at current consumption levels, as high as they are.

Lustig, a medical doctor in UCSF's Department of Pediatrics, compares added sugar to tobacco and alcohol (coincidentally made from sugar) in that it is addictive, toxic and has a negative impact on society, thus meeting established public health criteria for regulation. Lustig advocates a consumer tax on any product with added sugar. Among Lustig's more radical proposals are to ban the sale of sugary drinks to children under age 17 and to tighten zoning laws for the sale of sugary beverages and snacks around schools and in low-income areas plagued by obesity, analogous to alcoholism and alcohol regulation. Economists, however, debate as to whether a consumer tax - such as a soda tax proposed in many U. S. states - is the most effective means of curbing sugar consumption.

Economists at Iowa State University led by John Beghin suggest taxing the sweetener itself at the manufacturer level, not the end product containing sugar. This concept, published last year in the journal Contemporary Economic Policy, would give companies an incentive to add less sweetener to their products. After all, high-fructose corn syrup is ubiquitous in food in part because it is so cheap and serves as a convenient substitute for more high-quality ingredients, such as fresher vegetables in processed foods. Some researchers argue that saturated fat, not sugar, is the root cause of obesity and chronic disease. Others argue that it is highly processed foods with simple carbohydrates. Still others argue that it is a lack of physical exercise. It could, of course, be a matter of all these issues.

Removal of unwanted hair is a mere cosmetic procedure. Here’s a low-down on different methods of hair removal.


For soft, beautiful skin!

Social conditioning emphasises on smooth, hairless skin, which makes hair anywhere on the body except the scalp, a taboo. While this is mostly the case for women, there is an increasing pressure on men too to go the same route.

Common Hair Removal Techniques

Shaving:

Shaving is the cheapest hair removal method. There are different types of razors available in the market today. You can choose between razors with moisturising strips or twin blades for easier shaving. If you’d like you could also get an electric shaver. Although shaving is the quickest hair removal method, the hair growth afterwards is known to be thicker and coarse. Additionally, hair grows back faster when you shave. It is definitely not advisable for women to shave their facial hair.

How to shave:

It’s better to shave body hair after a hot shower, as it helps soften the hair, making shaving easier.
Apply shaving foam or gel, as it helps the razor glide over the skin easily.
Shave in the direction of hair growth. Shaving against hair growth can cause redness, rashes, and ingrown hair, which are all painful.
Finish it off with a moisturizer.


Hair removal creams/lotions:

Hair removal creams are quite popular with women. These creams contain chemicals that disrupt disulphide bonds (chemical bonds that hold the skin and hair cells together). However, one must exercise caution while using these hair removal creams or lotions, because if they are left on for too long they can melt away skin cells. Also, always do a patch test on a small skin area at least 48 hours before you use this method of hair removal. This method shouldn’t be used to remove facial hair.

How to use a hair removal cream:

Apply to the area with unwanted hair and leave it on for 5 to 15 minutes, depending on the rate of hair growth.
During this time, the chemical dissolves the hair, resulting in a jelly like substance. This must be washed or wiped after the appropriate time.


Waxing:

Waxing is an effective means of removing large amounts of hair at one time. It is a painful method alright, but is extremely popular with women. This method can be used to remove hair on the arms, legs, the bikini line and even the face. Waxing removes hair from the roots, therefore, after waxing, hair takes a while to grow back, and is also finer in texture. The biggest drawback of waxing is that one will need to wait a while for the hair to grow a considerable bit before waxing again.

How to wax:

Heat the wax, and spread it on the skin in the direction of hair growth.
Use a cloth or waxing strip to pull off the hair in the opposite direction of the hair growth. This pulls hair out of the follicles.
Clean skin with a wet cloth to remove any waxy residue and follow it up with a moisturiser.


Sugaring:

This method is similar to waxing. Sugaring involves application of warm hair removal solution with a palette knife in the direction of hair growth. A cotton strip is used to cover the solution and is pulled away in the opposite direction. Hair takes about 6-8 weeks to grow back and the new hair are fine and soft as in the case of waxing.


Electrolysis:

This is a permanent hair removal method, and will require multiple sittings. An expensive technique, electrolysis must be done at a reputed place, under a qualified cosmetologist. This method requires inserting a small needle into the hair follicle and passing a low-charge electrical current. This burns the root, preventing it from growing back.
After an electrolysis session, slight swelling, scarring and redness might appear. This usually disappears in a few days. If it lasts for more than a week, consult your cosmetologist immediately.


Laser hair removal:

This too is an expensive, permanent hair removal method, which must be done by a qualified cosmetologist. Here, a black activating lotion is evenly applied on the area to facilitate absorption of laser energy by the hair follicles. This method is best suited for people with thick body hair. As in the case of electrolysis, laser hair removal too will require multiple sittings.

Getting Fit For Life

"I don't have time." "I'm too old-I might hurt myself." "I'd be too embarrassed at a gym with all those fit young people around."

Sound familiar? Maybe one of these is the reason you aren't physically active or exercising. But, in fact, scientists now know that it's usually more dangerous to not exercise, no matter how old you are. And you don't need to buy fancy clothes or belong to a gym to become more active.

Most older people don't get enough physical activity. Here are some reasons why they should:

Lack of physical activity and not eating the right foods, taken together, are the second greatest underlying cause of death in the United States. (Smoking is the #1 cause.)

Exercise can help older people feel better and enjoy life more. No one is too old or too out of shape to be more active.

Regular exercise can prevent or delay some diseases like cancer, heart disease, or diabetes. It can also perk up your mood and help depression, too.

Being active can help older people to stay independent and able to keep doing things like getting around or dressing themselves.

So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard. ake care of your garden. Climb stairs. Rake leaves. Do a mix of things that keep you moving and active.

Four ypes of Exercise here are four types of exercises you need to do to have the right mixture of physical activities.

One-Be sure to get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That's called "endurance activity," because it builds your energy or "staying power." You don't have to be active for 30 minutes all at once. en minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days.

How hard do you need to push yourself? One doctor describes the right level of effort this way: If you can talk without any trouble at all, you're not working hard enough. If you can't talk at all, it's too hard.

Two-Keep using your muscles. When muscles aren't used, they waste away at any age.

How important is it to have "enough" muscle? Very! When you have enough muscle, you can get up from a chair by yourself. When you don't-you have to wait for someone to help you. When you have enough muscle, you can walk through the park with your grandchildren. When you don't-you have to stay home. hat's true for younger adults as well as for people age 90 and older.

Keeping your muscles in shape can help prevent another serious problem in older people-falls that cause problems like broken hips. When the leg and hip muscles that support you are strong, you're less likely to fall. Even if you do fall, you will be more likely to be able to get up on your own. And using your muscles may make your bones stronger, too.

Three-Do things to help your balance. For example, stand on one foot, then the other. If you can, don't hold on to anything for support. Stand up from sitting in a chair without using your hands or arms. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in back should almost touch the heel of the foot in front.

Four-Stretch. Stretching can help keep you flexible. You will be able to move more freely. Stretch when your muscles are warmed up. Never stretch so far that it hurts.

Who Should Exercise? Almost anyone, at any age, can improve his or her health by doing some type of activity. But, check with your doctor first if you plan to do strenuous activity (the kind that makes you breathe hard and sweat) and you are a man over 40 or a woman over 50. Your doctor might be able to give you a go-ahead over the phone, or he or she might ask you to come in for a visit.

You can still exercise even if you have a long-term condition like heart disease or diabetes. In fact, physical activity may help your illness, but only if it's done during times when your condition is under control. During flare-ups, exercise could be harmful. If you have any of the following problems, it's important to check with your doctor before starting an exercise program:

a chronic disease, or a high risk of getting one-for example, if you smoke, if you are obese, or if you have a family history of a long-term disease


any new symptom you haven't talked about with your doctor


chest pain


shortness of breath


the feeling that your heart is skipping, racing, or fluttering


blood clots


infections or fever


unplanned weight loss


foot or ankle sores that won't heal


joint swelling


pain or trouble walking after you've fallen


a bleeding or detached retina, eye surgery, or laser treatment


a hernia


hip surgery

Safety Tips

Here are some things you can do to make sure you are exercising safely:

Start slowly. Little by little build up your activities and how hard you work at them. Doing too much, too soon, can hurt you, especially if you have not been active.

Don't hold your breath while straining-when using your muscles, for example. That could cause changes in your blood pressure. It may seem strange at first, but the rule is to breathe out while your muscle is working, breathe in when it relaxes. For example, if you are lifting something, breathe out as you lift; breathe in when you stop.

If you are taking any medicines or have any illnesses that change your natural heart rate, don't use your pulse rate as a way of judging how hard you should exercise. One example of this kind of medicine is a type of blood pressure drug known as a beta blocker.

Use safety equipment to keep you from getting hurt. That means, for example, a helmet for bike riding or the right shoes for walking or jogging.

Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities that make you sweat. Many older people tend to be low on fluid much of the time, even when not exercising.

Always bend forward from the hips, not the waist. If you keep your back straight, you're probably bending the right way. If your back "humps," that's probably wrong.

Warm up your muscles before you stretch. For example, do a little easy biking, or walking and light arm pumping first.

Exercises should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being physically active will probably make you feel better.

How to Find Out More Local gyms, universities, or hospitals might be able to help you find a teacher or program that works for you. You can also check with nearby churches or synagogues, senior and civic centers, parks, recreation associations, YMCAs, YWCAs, or even area shopping malls for exercise, wellness, or walking programs.

Looking for a safe exercise program? he National Institute on Aging (NIA) publishes Exercise: A Guide from the National Institute on Aging. his free 80-page booklet has instructions and drawings for many strength, balance, and stretching exercises you can do at home. Will they work? Scientific research supported by the NIA helped experts develop these exercises so they should help you if you do them as described. You can get the guide in English or Spanish. In addition, the NIA has a 48-minute exercise video for $7. You can order the video from the NIA Information Center.

Many organizations have information for older people about physical activity and exercise. he following list will help you get started:

American College of Sports Medicine P. O. Box 1440 Indianapolis, IN 46206-1440 317-637-9200 www. acsm. org

American Physical herapy Association 1111 North Fairfax Street Alexandria. VA 22314-1488 800-999-2782 www. apta. org

Centers for Disease Control and Prevention 1600 Clifton Road Atlanta, GA 30333 800-311-3435 www. cdc. gov

Fifty-Plus Lifelong Fitness P. O. Box 20230 Stanford , CA 94309 650-843-1750 www. 50plus. org

MedlinePlus "Exercise for Seniors" "Exercise and Physical Fitness" www. medlineplus. gov

The President's Council on Physical Fitness and Sports 200 Independence Avenue, SW Room 738-H, Dept. W Washington, DC 20201-0004 202-690-9000 http://fitness. gov

Who wants to look their age? Most people want to look years younger than they are and are always striving towards it going into strange diets, getting help of surgery and taking jabs of botox and dermal fillers.Studies have shown that people who eat mostly plant-based foods look younger than their real physical age. And if that is true, it sure makes sense to include plant-based, anti-ageing foods in our daily diet to get that ageless, young skin and delay the inevitable effects of natural ageing by improving skin elasticity and thereby staving off wrinkles.

Nutritionist Deepshikha Aggarwal says, "There are certain foods that are rich in Vitamin E, which when included in our daily diet, can help improve the texture of skin and it's elasticity." Deepshikha says that avocados, walnuts, sesame seeds, olive or olive oil are rich in Vitamin E. Clinical nutritionist Dr Nupur Krishnan adds, "Eating a diet that is rich in colourful fruits and veggies, can help protect against skin ageing." Tomatoes, red bell pepper and all citrus fruits are rich in Vitamin C, green leafy vegetables, sweet potatoes and bright orange vegetables have carotenoids and all these should be included in your diet" advises Dr Nupur.

"Apart from this, avoiding caffeine products can help control melanin production. Sipping on green tea is a better idea."

Here is a list of some anti-ageing foods:

Almonds

Since ages almonds have been considered as an anti-ageing food because of the high content of Vitamin E. It is great for healthy skin, hair and nails. The body needs Vitamin E to protect the cells from the onslaught of free radicals generated by air pollution, peroxides and ultra violet rays. Experts say that eating around a dozen almonds daily will help.

Walnuts

Walnuts are a rich source of Vitamin E and having a handful can help your skin look great.

Cucumber

These are excellent as anti-ageing food and improve tired and dehydrated skin. The high water content and high amounts of silica present helps to get a smooth and glowing skin.

Avocados

They are also known as nature's best moisturisers and are loaded with anti-ageing nutrients such as Vitamin C and E, and Omega 3 fatty acids. Though a medium-size avocado has 30 grams of fat, all of it is healthy mono-saturated fats that lower cholesterol and protect the heart. Deepshikha says, "Eating avocados can help stave off wrinkles and keep your skin looking soft and supple, because of the Vitamin E that helps to get your skin glowing."

Sesame

This is another rich source of Vitamin E

Berries

"Antioxidants that are present in berries such as blueberries, and cranberries and in strawberry, can help keep you skin vibrant and glowing." The canned cranberry juice works for your skin.Eat one to two cups of blueberries a day for your daily 'dose' of anthocyanin, an anti-ageing antioxidant that increases the potency of Vitamin C.

Green tea

This is a very healthy substitute for caffeine drinks and are packed with anti-oxidants.

Water

"If you do not drink at least 2-3 litres of water every day, your skin might wrinkle faster. Water provides the much-required hydration and keeps wrinkles at bay".

Aloe Vera juice

Aloe vera juice is excellent if you want younger-looking skin says Deepshikha and adds, "Have 30 ml aloe vera juice diluted with 100 ml water early morning on empty stomach. And after 20-30 minutes you can have your regular breakfast."

Sunflower seeds

This in another remarkable anti-ageing food and a Vitamin E and selenium powerhouse with very effective youth-enhancing qualities.Eating a handful of sunflower seeds daily will help you look younger, stave off wrinkles and improve skin elasticity because it is extremely rich in Vitamin E.

Brazil nuts

Brazil nuts are a very rich source of selenium, a mineral that works very well with Vitamin E to stop oxidative stress and cell damage caused by free radicals; thus, slowing down the ageing process. But should be eaten in moderation (two nuts a day) because of its high fat content.

Eyes are organs that detect light and convert it into electro-chemical impulses in neurons. he simplest photoreceptors in conscious vision connect light to movement. In higher organisms the eye is a complex optical system which collects light from the surrounding environment, regulates its intensity through a diaphragm, focuses it through an adjustable assembly of lenses to form an image, converts this image into a set of electrical signals, and transmits these signals to the brain through complex neural pathways that connect the eye via the optic nerve to the visual cortex and other areas of the brain. 

#1. EAT WELL :Dark green, leafy vegetables packed full of vital micronutrients like vitamin C and E, and oily fish that contain Omega-3 fatty acids, can have a protective effect against eye diseases such as age-related macular degeneration - the deterioration of vision. A healthy diet can also slow down the growth of age-related cataracts, while poor nutrition can increase the risk of them developing. While certain nutrients are important, Dr Chris Canning, medical director of Moorfields Eye Hospital, says taking them as supplements is not. "The retina needs various vitamins and minerals but your body was designed to extract these nutrients from your diet, not to take pills," he explains.

#2. BOOK AN EYE TEST: If you need glasses, wear them - there is no gain in struggling to see without them. All eyes age, and almost everyone eventually needs reading glasses, so visit an optician today. here are a number of alternatives to glasses such as contact lenses or laser surgery, but speak to an expert for advice. Dr Canning says, "he belief that wearing glasses makes your eyes lazy is probably true as your eyes will prefer the glasses, but if you can see what you are doing then it's a pragmatic decision you have to make."

#3. TAKE A BREAK: Staring at a computer screen all day won't cause lasting damage but working for long periods without a rest can strain the eye or cause headaches, dry and itchy eyes and problems focusing. Dr Huda, specialist ophthalmologist at Atlanta Vision Clinic, Dubai, says: "Most people who use a computer do so for more than six hours a day and this can lead to a premature need for glasses. It's important to relax the eye, so take regular screen by looking out of the window or closing your eyes for a few seconds to rest them. And remember to blink to refresh your eyes."

#4. STAY SAFE :Working or playing sport can be hazardous activities for eyes, so any work in proximity to spinning machines, hammering or where foreign bodies may hit the eyes should be done wearing protective goggles. This also applies to those working with hazardous substances or even cleaning products in the home. Some sports, such as squash, are more likely to result in injury as squash balls are a similar size to the eyeball and can actually dislodge the eye from the socket. And swap contact lenses for prescription glasses while swimming to avoid irritation or infections.

#5. AVOID THE SUN :There is increasing evidence that excessive exposure to sunlight can promote cataracts and is associated with macular degeneration. And the really important people to protect are children. heir pupils are bigger so more light gets in and they tend to run around outside more than adults do. Dr Canning says, "It's estimated that 70 per cent of your total exposure to light occurs during childhood so you must encourage your children to wear a cap or a pair of sunglasses." When choosing sunglasses, make sure they offer the correct protection.

#6. SLEEP WELL :Someone who is sleep-deprived has a weakened immune system making them more susceptible to illnesses such as obesity, heart disease and diabetes, which all have implications for the eyes. And if you're sleep deprived, your eyes will announce it to the world thanks to sagging eyelids, puffiness and dark circles. hey will also feel sore and irritated so tired eyes are a signal to go to bed early. Before hitting the sack, treat tired eyes with the tried and tested home remedy - cucumber. Place cool, thin slices over the eyes for 15 minutes and the area around the eye will feel soothed and refreshed.

#7. DON' SHARE YOUR MAKEUP :Sharing mascara or eyeliner with a friend may seem harmless, but it's a big no-no when it comes to eye health. Dr Huda says, "I have patients who share makeup or even contact lenses and then get an infection. We all have bacteria around our eyes and while our own is harmless, when it is transferred to someone else, it becomes pathogenic." Storing your cosmetics at room temperature and keeping applicators clean is also important as a hygienic and bacteria-free makeup bag will help you avoid eye disorders.

#8. QUIT SMOKING :Smoking is the second most important risk factor after age, associated with macular degeneration, with some studies claiming it actually causes the condition. here is evidence that lighting up also increases the risk of developing cataracts. Passive smoking does you no favours either, causing allergic conjunctivitis where the eyes become red, itchy and irritated. And don't forget that smoking increases the number of wrinkles around the eyes as it ages the skin. he more cigarettes you smoke and the longer you smoke, the worse the wrinkles.

#9. HAVE A HEALTH CHECK :Many conditions that affect the body also affect the eyes, such as diabetes, high blood pressure and thyroid problems. If left untreated, these can have serious implications, so an annual health check with your family doctor is important. Remember eye diseases such as glaucoma and diabetic eye disease are also hereditary. Dr Huda says, "Diabetes can lead to serious complications such as blindness, so you need to look at your family health history, and have regular check-ups." Anyone over 40 with a family history of glaucoma is advised to have five-yearly eye checks.

#10. START EARLY :All pre-school children should be checked for eye problems, as up to 20 per cent will have problems that need attention. Some may be long or short-sighted; others may have astigmatism, a lazy eye or other diseases that could interfere with their ability to be educated. "Children won't be aware of an eye problem, but if it is left undiagnosed, they could turn into disruptive children because they can't see what they are doing," says Dr Canning. "If diagnosed later in the child's life, there is less chance of treating it successfully and by then the child is set in his or her ways."

1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution
The brain is the largest oxygen consumer in our 20 body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6 .Sleep Deprivation
Sleep allows our brain to rest.. Long term deprivation from sleep will accelerate the death of brain cells..

7. Head covered while sleeping
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely
 Intellectual conversations will promote the efficiency of the brain

Insomnia - a condition that causes problems both with falling asleep and staying asleep - affects millions of people.
Since sleep medical professionals point to sleep as a primary contributing factor to many common diseases, it's obvious that it's not just important but crucial to sleep well.
Fortunately, those same sleep medical professionals have also discovered the conditions that determine our quality of sleep.
Simple lifestyle changes can have you sleeping like a baby in no time.
Here are five tips to explore before you even think about asking your doctor for a sleeping aid or buying one over the counter.

1. Invest in a quality mattress. Getting a enjoyable night's rest may be as easy as getting a new sleeping surface. Many people report that memory foam mattresses allowed them to completely relax and sleep deeply for the first time in their lives. Indulge in the very best bed linens you can afford, too. Sheets with at least a 300 thread count are smooth and luxurious, and your blankets and comforters should also give you a feeling of being pampered. Some mattress retailers offer free sheets or comforters when you buy a new mattress, but these are characteristically of a cheaper quality as they are a free add-on for buying the mattress. When it comes to bedding, the best things in life are not free.

2. Put your body on a schedule. Going to bed at the same time every night and getting up at the same time every morning (yup, weekends too) puts your body on a regimented resting pattern. After a while, it will 'expect' to sleeping at a set time, and you might not even need an alarm clock to get up for work. (You'll find that your day starts out much better when you wake naturally rather than being jarred awake by an alarm.)

3. Create a relaxed sleeping environment. Your bedroom should be quiet and dark. Even the smallest amount bit of sound or luminosity-such as the ticking of a clock or a light left on outside-can interfere with your sleep, even though the person sleeping may not be aware of it. Do what you have to: A sleep mask and room darkening blinds will screen out the brightness; earplugs and 'white noise'like a rotating fan can help with interfering noises. The best temperature for sleeping is 68-72 degrees Fahrenheit. Most bodies begin to overheat over 75 degrees, and any temperature below 60 degrees is too cold for the body to relax.

4. Calm down. Stress is a real sleep killer. Look for ways to distress prior to going to sleep. Do a bit of light reading, meditate, try various mellow stretches, or enjoy an herbal bath.

5. Protect your sleep from the great caffine caper. Caffeine stays in your system longer than you might realize-up to 8 hours. For better sleep, you should prohibit caffeine intake at least six hours before you go to sleep. Remember that pop drinks, most teas, and chocolate all contain enough caffine to interfere with your sleep.

Many of people who have followed these suggestions greatly enhanced their sleep quality and therefore their quality of life.

Give them a month's trial and you too will reap the rewards of a peaceful night's sleep.