How Does Exercise Help Your Blood Pressure?

I have high blood pressure, and I have had it for a long time. It has gone down since I retired but it is still borderline high. I use exercise and medication to help control my blood pressure. Many people do not even know if they have high blood pressure, so I suggest you get yourself checked. If you have high blood pressure and you want to take control of your blood pressure, exercise may be the key for you to do just that. Many people may not realize exercise can help you control your blood pressure. Fortunately, it is all rather simple.

As you probably know, you are more prone to high blood pressure as you age. Unfortunately, we all age and this cannot be helped. But controlling your blood pressure can be helped.

By exercising you can prevent risks of high blood pressure which can cause stroke and kidney disease. If you already have high blood pressure, exercising can help you get it under control.

As you exercise your heart gets stronger. When your heart is stronger it can pump more blood more easily causing less pressure on your arteries. While exercise may not work for everyone you can easily lower your blood pressure by around ten millimeters.

Even if you do not have high blood pressure, you can take these precautions to prevent from getting it. Along with controlling your blood pressure you can lose weight or maintain your desired weight which also affects your blood pressure.

Overweight people are prone to having high blood pressure and an increased risk of stroke or kidney or heart diseases. If this is you, get moving and start exercising! This doesn't mean you have to overdo yourself, take it slow at first and work your way up. You will start feeling better as you continue a regular routine.

It is suggested to do at least thirty minutes of exercise a day if possible. Thirty minutes can be hard to do for some people, mainly because they can't find the time. If this is the case, you can do short bursts of exercise. You could exercise for ten minutes at a time throughout the day. At the end of the day you've done thirty minutes.

Like with starting any exercise routine, you will want to talk with your doctor first. There are certain things you will have to have your doctor's okay for. If you are a man over forty or a woman over fifty it might be better to talk with your doctor first.

Smoking increases blood pressure as well as makes it hard for some people to exercise. Being overweight has an effect on everything and you definitely want to consult your doctor before starting an exercise program.

Having a chronic health condition or high cholesterol and even high blood pressure can put you at risk when exercising. Be sure to talk to your doctor first. If you do not visit the doctor regularly, do so now. It is better to know exactly what health you are in before doing any strenuous activity or even exercising.

Always warm up before starting an exercise routine. Begin slowly so you can slowly build the intensity. Be sure to continuously breathe throughout your routine. Holding your breath can cause your blood pressure to increase and the key of exercising to help control or lower your blood pressure.

If you experience any discomforts or pain while exercising notify your doctor immediately. It is better to take full precaution even if it ends up being something little. Once you start your exercise program, you want to track your progress.

A great way to do this is if you can't see your doctor regularly; purchase a home blood pressure monitoring device. You want to check your pressure before you begin and when you are finished. You want to make sure it's working and how much it's working.

By exercising you are lowering your chances of getting high blood pressure and if you already have it, you are helping to control it. This means you are lessening your risks of strokes or heart diseases. It is never too late to start, no matter your age, gender, or ethnicity. Talk with your doctor today about an exercise program that is right for you. Your body will thank you in the end

The benefits of walking

The following is from a Harvard Health Report, and it shows the benefits of walking. The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here's a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

To learn more about the numerous benefits of walking, as well as easy ways to incorporate a walk into your daily routine, buy Walking for Health, a Special Health Report from Harvard Medical School.

A healthy life style is important as we age

Leading a healthy lifestyle not only extends one's lifespan, but it also shortens the time that is spent disabled - a finding that had previously eluded public health scientists and demonstrates the value of investing in healthy lifestyle promotion, even among the elderly.

In an earlier post, I referred to a study called Healthy Life Expectancy (pdf file) that shows that living longer does not guarantee people will be fit enough to work into old age.

I talked about the stats that show many of us, while living longer, spend many of those years in poor health. New research shows that we can change this pattern. An analysis of a quarter century of data by scientists at the University of Pittsburgh Graduate School of Public Health and their colleagues nationwide revealed that older adults with the healthiest lifestyles could expect to spend about 1.7 fewer years disabled at the end of their lives, compared to their unhealthiest counterparts. The study results are online and scheduled for the October issue of the Journal of the American Geriatrics Society.

If we spend less time in poor health, this will have enormous personal and societal implications, ranging from quality of life to health care costs. By staying healthy, by exercising and by eating properly so our overall heath improves thus improving our lifestyle we may postpone both our own death and disability, but it may mean less time in poor health at the end of our life.

The researchers examined data collected by the Cardiovascular Health Study, which followed 5,888 adults from Sacramento County, Calif.; Forsyth County, N.C.; Washington County, Md.; and Allegheny County, Pa., for 25 years. All of the participants were aged 65 or older and were not institutionalized or wheelchair-dependent when they enrolled.

The participants reported or were assessed for various lifestyle factors, including smoking habits, alcohol consumption, physical activity, diet, weight and their social support system. The researchers took into account and adjusted results for such factors as participants' age, sex, race, education, income, marital status and chronic health conditions.

Across all the participants, the average number of disabled years directly preceding death - years when the person had difficulty eating, bathing, toileting, dressing, getting out of bed or a chair, or walking around the home - averaged 4.5 years for women and 2.9 years for men, which is inline with the world wide data.

For each gender and race group, those with the healthiest lifestyle (those who were non-smokers of a healthy weight and diet and getting regular exercise) not only lived longer, but had fewer disabled years at the end of their lives. For example, a white man in the healthiest lifestyle group could expect to live 4.8 years longer than his counterpart in the unhealthiest group, and at the end of his life, he'd likely spend only two of those years disabled, compared to 3.7 years for his unhealthy counterpart.

Put another way, that man's healthy lifestyle has given him nearly three more years of active life free of disability than his unhealthy counterpart, who not only died earlier but spent the last three-and-a-half years of his life disabled - a larger percentage of those remaining years.

So the bottom line for me is to invest and take the time to maintain a healthy lifestyle and encourage my friends and other people to maintain healthy behaviors into old age. The results of this survey indicate that as seniors we need to maintain a healthy lifestyle. Being healthy may allow to reduce risk of being disabled for a longer period when you are near the end of life.

Did you know?

The following is from the Longevity New Alert  put out by the Maximum Life Foundation

Researchers suggest, from an examination of epidemiological data, that stroke is for most patients a preventable occurrence largely driven by hypertension, inactivity, and obesity. In this, the implication is that better life choices in the environment of present day medical technologies could push stroke to occur at greater ages, such that most older people would die from other consequences of aging first - more a matter of postponement than prevention per se.

Lowering age-related increases in blood pressure is known to lower the risk of all cardiovascular issues, and the effects of inactivity and obesity on life expectancy and risk of age-related disease are well proven.

Hypertension is driven by stiffening of blood vessels, which may be caused by fundamental damages such as cross-linking in blood vessel walls, inflammation due to the presence of senescent cells, and so forth.

The bad life choices mentioned above will speed up stiffening in blood vessels and consequent hypertension, but this end state will still exist, further down the line, even for those people who live the healthiest lives. This will continue to be the case until new therapies are built to repair the root causes - which, should in my opinion,be the highest priority, over and above campaigns aimed at adjusting behavior.

Read More https://www.fightaging.org/archives/2016/07/claiming-stroke-incidence-to-be-largely-preventable/

Heart failure risk increases with waistline.

A body mass index (BMI) over 30 is considered obese, and the connection between obesity and the risk of heart failure has been established in several studies. Now, researchers have conducted a new meta-analysis that shows that a BMI between 25 and 30 kg/m2, which is considered overweight, is also associated with increased risk.

"Overweight individuals had a 35 per cent increased risk of heart failure as compared with normal weight individuals, and our findings indicate that overweight should be considered a clear risk factor for heart failure."

Body mass index (BMI) shows the relationship between weight and height and is used internationally as a measure of body fat. The risk of heart failure rose on average by 41 per cent for an increase of five BMI units, and the increase in risk accelerated the further up on the BMI scale you scored.

Obesity increased the risk two to three times compared with normal weight. The researchers found no differences between men and women in the analysis, which included 23 studies with a total of almost 650,000 participants. Four studies looked at the link between BMI and the risk of death from heart failure, and the results suggested a 26 per cent higher risk for an increase of 5 BMI units.

Meanwhile, the researchers saw that every ten-centimeter increase in waist circumference was linked to a 29 per cent higher risk of heart failure. These analyses were based on twelve studies with a total of just over 360,000 participants.

Researchers found that abdominal obesity - or having an apple-shaped body - is a strong predictor of serious heart disease in patients who have type 1 or type 2 diabetes, and haven't displayed any symptoms of heart disease.

Apple-shaped bodies are already associated with metabolic syndrome (which includes high blood pressure, high sugar levels and high cholesterol), as well as coronary artery disease and heart failure, but this new study found that waist circumference is also a strong predictor of left ventricular dysfunction in patients.

Metabolic syndrome is often accompanied by excess body fat around the abdomen. "This study confirms that having an apple-shaped body - or a high waist circumference - can lead to heart disease, and that reducing your waist size can reduce your risks."

Lose weight.and reduce your risk of heart failure

The above was taken from a newsletter sent out by David A. Kekich, Maximum Life Foundation, www.MaxLife.org

Hearing loss 2

Yesterday I was talking about hearing loss, and how it can be ignored.There are a number of professionals who can help if you think that you or someone you know has a hearing loss. 

These are:

The family doctor, if asked can do a quick, non invasive screening for hearing loss during a physical exam and refer the patient to a hearing professional (be sure to tell your doctor about any changes in hearing or difficulty in communication).

Hearing instrument practitioner/specialist. In BC they must have a college level diploma with 2-3 years hearing aid training. They typically work with adults and may be more accessible than audiologists in rural areas. They test hearing, recommend hearing aids and recommend other medical professionals when needed. In BC they must be registered with the College of Speech and Hearing Health Professionals of BC

Audiologist--Audiologists have a Master’s level degree, 6 years of university, 2-3 years’ audiology specific. They are trained in the study and treatment of the auditory and balance systems across the lifespan. They will perform hearing tests, prescribe and fit hearing aids, manage hearing loss and its symptoms and refer to other medical professionals when needed. They too must be registered with the College of Speech and Hearing Health Professionals of BC.

Ear, nose and throat doctor (otorhinolaryngologist) This Is a medical doctor specializing in ear, nose and throat concerns and to see them you must get a referral from your family doctor.

When you go to get your hearing test what can you expect?

While the first thing is that the test will be performed by a hearing instrument practitioner or an audiologist to determine the presence, degree and type of hearing loss.

The results are a measure of what the individual can hear and not how it affects their life; further discussion of your health and hearing history must take place

The hearing test can take 20 minutes to 1 hour. The instructions will tell you to press the button (or raise your hand) when you hear the beep.

Based on the client’s hearing loss, hearing needs and goals for communication, the professional may recommend a trial with hearing aids and other options available.

Everyone is different, but when I finally received my hearing aides, I experienced improved speech understanding in quiet situations; I was able to listen with less effort. My partner and friends could not speak normally to me without yelling or repeating themselves. Loud sounds were not longer scary or irritating. My hearing aid was comfortable and I was told it should not whistle while in the ear, it does not. I have found that sounds seem sharper and/or louder than before. 

I have three setting on my hearing aids, to make sure that hIgh levels of noise and competing sounds are not difficult

Batteries are a pain, and will have to be changed from every five days (my batteries) to every 1 to 3 weeks (other products).

You have to get used to a hearing aid and recognize that wearing it does not mean you will hear perfectly in every situation, just remember that neither does anyone else!

I have had my hearing aids for about a year and I have found that the more I wear my hearing aids the better I become.

Hearing aides are expensive, and one of the top reasons hearing aids are not pursued is their cost. Recognize that price is based on technology level, not style or colour.

Technology level refers to the way the hearing aid processes sound and the “bells and whistles” available. Shop around once you know you need a hearing aid. I did and found that COSTCO hearing aid centers, offered the best prices on the technology. There are two levels of technology for hearing aids,

Low technology $1100 to $1300 each ear, and this is best for someone who doesn’t need, or want, a whole lot of extras.

High technology $4000 to $6000 each ear, and is best for someone who is in a variety of challenging situations and wants to be ready for everything.

All clinics in BC must give the client a minimum 30 day trial from receipt of the hearing aids in which they can return it (minus a professional fee).

Ask the clinic about their dispensing fee and what is included: trial period, any fees   for returning the hearing aid, warranties and other services that are included (i.e. check-ups, counselling).

No universal coverage for hearing aids or tests is available in BC for adults.  However, it may pay to ask your hearing professional for information on funding options and help with the paperwork  For a list of subsidies across Canada, check www.chha.ca/chha/projects-funding.php

If you have a hearing loss and cannot get a hearing aid, here are some tips to help:

·       If you didn’t hear something, ask for it to be repeated but in different words and indicating the parts that you did hear

·       Be assertive and control the listening environment by giving suggesting of how others can help communication go more smoothly

·       Consider getting important points written down

·       Use visual or situational cues available to you (i.e. facial expressions, gestures)

If you know someone with a hearing loss, here are some tips to help you communicate better with them

·       Stand so the person can see your face; ensure good light is on your face

·       Gain their attention before speaking

·       Do not shout; attempt to talk normally and increase volume only as needed

·       Talk slowly and clearly but do not overly exaggerate

·       Empathize and be patient while easing the person’s listening

Hearing loss 1

I have a hearing loss, and I wear hearing aides, but it took me a long time to recognize the problem and to take steps to fix my problem. I think a lot of us as we grow older may be in denial about our hearing. So here is some information to help.

Hearing loss is the inability to hear soft sounds - it is the 3rd most common chronic disability among older adults (only arthritis and heart disease are more common) of Canadians who have a hearing loss include 56% of people from 55 to 64 years of age; 65% from 65 to 74; and 88% over 75.

Many people are unaware of their hearing loss, its severity and its effect on their lives and those around them. Up to 89% of people who would benefit from a hearing aid do not own one Hearing aid users have better mood and health, greater social participation and self sufficiency and less anxiety and depression than those with unmanaged healing loss.

Safety is compromised with hearing loss: the possibility of an accident increases by not hearing alarms, warning signals, doorbells or telephones Other common age-related changes in vision can make the communication difficulties of hearing loss even worse. Hearing loss is sometimes mistaken for depression or dementia and is not treated.

There are two types of hearing loss, Conductive and Sensorineural or “nerve deafness. Conductive hearing loss involves the middle ear - a disorder in sound transmission which interferes with sound waves progressing into the inner ear. This type of loss can be caused by wax, stiffening of the middle ear bones or perforated ear drum. It nay be treatable and reversible, sometimes requiring surgery, or by using hearing aids.

Sensorineural hearing loss involves the inner ear – a disorder of the cochlea (inner ear) or the nerves transmitting sound to the brain. It can be caused by noise exposure, aging, illness, medications or genetics. With this type of hearing loss, there is permanent damage to the inner ear, and the best treatment is often hearing aids. I have this type of hearing loss, which was caused by exposure to loud noise when I was young.

You can prevent of lessen hearing loss by limiting your exposure to noise and use hearing protection when you can’t avoid it. As we age, if we take folic acid and anti-oxidants; and reduce your calorie intake, this may slow down our hearing loss.

I was one of the 85% of people who did not recognize that I had a hearing loss. However, once I recognized that I had a problem, the warning signs seemed obvious, and  I regretted not taking action to fix my problem sooner. Some signs of hearing loss are:

·       Speech and other sounds seem faint or muffled

·       Speech from a distance or in noisy backgrounds is difficult to understand

·       Speech and other sounds seem distorted, slurred or unclear

·       Listening requires increased effort and attention

In addition to the above I had some of the following signs:

·       Volume of TV or radio was louder than others prefer

·       I was asking for repetition more often

·       I was accused of ignoring conversation partners or dominating the conversation

Some people with hearing loss will also withdrawal from previously enjoyed activities and appear to be confused and will give inappropriate responses to questions or conversations. If a person you love is experiencing hearing loss, but does not seem/want to acknowledge he issue, you have to approach them, but be patient, understanding and supportive by helping the individual realize the impact their hearing problem has on the lives of those around them – in a nonthreatening, non accusing way. Suggest booking a hearing test to rule out or identify the type of hearing loss

How to get rid of stains

This graphic, put together by home and family blog Real Simple, collects solutions for tons of stains into one handy chart. It covers everything from ink and paint to food and bodily fluids. If you have kids or other mess generators in your home, this may be a handy bookmark.

How to Remove Every Type of Stain, in One Simple Chart |

Memories and healthy eating go hand in hand.

Ever had a craving for sweets, or a particular type of sweet. Evidently there is a reason why we have a sweet tooth according to researchers at Georgia State University, Georgia Regents University and Charlie Norwood VA Medical Center. Eating sweet foods causes the brain to form a memory of a meal.

The findings, published online in the journal Hippocampus, show that neurons in the dorsal hippocampus, the part of the brain that is critical for episodic memory, are activated by consuming sweets. Episodic memory is the memory of autobiographical events experienced at a particular time and place.

“We think that episodic memory can be used to control eating behavior,” said Marise Parent, professor in the Neuroscience Institute at Georgia State. “We make decisions like ‘I probably won’t eat now. I had a big breakfast.’ We make decisions based on our memory of what and when we ate.” In the study, a meal consisting of a sweetened solution, either sucrose or saccharin, significantly increased the expression of the synaptic plasticity marker called activity-regulated cytoskeleton-associated protein (Arc) in dorsal hippocampal neurons in rats. Synaptic plasticity is a process that is necessary for making memories.

That possibility is supported by the researchers’ previous work, which showed that temporarily inactivating dorsal hippocampal neurons following a sucrose meal—the period during which the memory of a meal forms—accelerates the onset of the next meal and causes rats to eat more.

Forming memories of meals is important to a healthy diet. A London-based study shows that disrupting the encoding of the memory of a meal in humans, such as by watching television, increases the amount of food they consume during the next meal. 

Researchers have found that people with amnesia will eat again if presented with food, even if they’ve already eaten, because they have no memory of the meal.

Studies have found that increased snacking is correlated positively with obesity, and obese individuals snack more frequently than people who aren’t obese. Research also shows that over the past three decades, children and adults are eating more snacks per day and deriving more of their daily calories from snacks, mostly in the form of desserts and sweetened beverages.  To lose weight cut down on snacking, but since our brain finds pleasure in sweet food, we have to work very hard at doing this. 

Addiction and substance abuse a hidden epidemic among seniors

Addiction and substance abuse are a hidden epidemic among seniors. Many seniors suffer from drug, alcohol and gambling problems. However, very little is known about these issues because they are often under reported

Substance misuse  may be intentional or unintentional but it can lead to abuse, which may in turn lead to addiction.  Many seniors suffer from drug, alcohol and gambling problems. However, very little is known about these issues because they are often under reported. Alcoholism is more prevalent among men and prescription medicine dependency is more prevalent among women

The problem is that many seniors may experience symptoms which vary considerably from person to person, for example: 

• Sleep problems
• Confusion or disorientation
• Slurring of words
• Stumbling or falls
• Changes in appetite
• Irritability or delusions

These changes are not necessarily part of the normal aging process - they may be caused by illness or addiction. Symptoms of alcohol or drug misuse can look like the changes brought on by age-related illnesses. For example forgetfulness could be a sign of many things including: 

• Depression or dementia
• Medication side-effect 
• Long-standing characteristic of a person who now happens to be older
• Or  it could be due to alcohol abuse

Another example a failure to pay bills on time (by a person who is normally careful about such things) could be a sign of: 

• Anxiety
• Dementia 
• Or it could be due to a gambling problem

So we should be clear on the following: Substance Misuse is not using medications as you are told to, for example: Regularly drinking above the recommended daily limits or taking medications at the wrong times or in the wrong amounts.

Substance Abuse is a pattern of repeated use of alcohol, drugs or both even though this use causes unpleasant or distressing events. Substance Abuse results in failure to meet obligations, using in physically dangerous situations and having potential legal problems, for example: getting drunk and arguing at family dinners or taking sleeping pills during the day and then having a “fender-bender” due to inattentiveness

So in terms of substance abuse the research tells us that senior men consume larger quantities of alcohol and are more likely to be alcoholics than women. Senior women are at greater risk of becoming dependent on prescription medications

There are a number of risk factors for substance abuse and addictions among seniors. For example, anything from the loss of a close friend or spouse, to being bored or socially isolated, living in poverty, suffering from stress, or having a mental illness such as depression, may contribute to a risk of substance abuse or addiction. 

In other situations, peer pressure alone may contribute to substance abuse or addiction - for example, if a person enjoys playing card, but they group they play with always drinks while they do so, it may be difficult for the person to remove themselves (or not take a drink or two) as they enjoy the social aspects of playing cards.  We worry about the influence of peer pressure on young adults and teenagers, yet peer pressure can be a very strong factor for seniors as well.

There are warning Signs that friends, caregivers and family should be aware of in dealing with this issue.  These warnings could be divided into two categories changes in behaviour and changes in mental ability. 

Changes in behaviour:

Fall a lot or can’t make it to the bathroom in time

Have more headaches and dizziness

Do not keep yourself clean

Change your eating habits

Begin to ignore and lose touch with family and friends

Think about suicide

Begin to have legal or money problems

Changes in mental ability:

Begin to feel anxious a lot of the time

Find your memory becomes worse

Find it difficult to focus or make decisions

Lose interest in your usual activities

Have mood swings or feel sad and depressed

I have seen friends who are falling into the habit of drinking too much and we have talked about the problem. I believe that drinking is a personal choice.  In Canada we have some Low Risk Alcohol Drinking Guidelines so I am presenting them here for your consideration. If you choose to drink, these guidelines can help you decide when, where, why and how.

Guideline 1

Reduce your long-term health risks by drinking no more than: 10 drinks a week for women, with no more than 2 drinks a day most days

15 drinks a week for men, with no more than 3 drinks a day most days Plan non-drinking days every week to avoid developing a habit.

Guideline 2

Reduce your risk of injury and harm by drinking no more than 3 drinks (for women) and 4 drinks (for men) on any single occasion. Plan to drink in a safe environment.  Stay within the weekly limits outlined in Guideline 1

Guideline 3

Do not drink when you are: driving a vehicle or using machinery and tools taking medicine or other drugs that interact with alcohol doing any kind of dangerous physical activity living with mental or physical health problems living with alcohol dependence responsible for the safety of others making important decisions

Healthy Aging

To get you started on rein­vent­ing yourself, here are some ideas from the editors of Healthy Aging® Magazine (www.healthyaging.net). Maybe they will help you think outside the box:

10 Tips for Reinventing Yourself 

1. Do not act your age or at least what you think your current age should act like. What was your best year so far? 28? 40? Now? Picture yourself at that age and be it. Some people may say this is denial, but we say its positive thinking and goes a long way toward feeling better about you. (Tip: Do not keep looking in the mirrtor, just FEEL IT!)
2. Be positive in your conversations and your actions every day. When you catch yourself complaining, check yourself right there and change the conversation to something positive. (Tip: Stop watching the police reports on the local news.)
3. Do you have negative friends who complain all of the time and constantly talk about how awful everything is? Drop them. As cruel as that may sound, distance yourself from people who do not have a positive outlook on life. They will only depress you and stop you from moving forward. Surround yourself with energetic, happy, positive people of all ages and you will be happier too. (Tip: Smile often. It is contagious and wards off naysayers.)
4. Walk like a vibrant, healthy person. Come on. You can probably do it. Analyze your gait. Do you walk slowly because you have just become lazy or, perhaps, have a fear of falling? (Tip: Make a conscious effort to take big strides, walk with your heel first, and wear comfortable shoes.)
5. Stand up straight! You can knock off the appearance of a few extra years with this trick your mother kept trying to tell you. Look at yourself in the mirror. Are you holding your stomach in, have your shoulders back, chin up? Check out how much better your neck looks! Fix your stance and practice it every day, all day until it is natural. You will look great and feel better. (Tip: Your waistline will look trimmer if you follow this advice.)
6. How is your smile? Research shows people who smile more often are happier. Your teeth are just as important to your good health as the rest of your body. Not only is it the first thing people notice, but good oral health is a gateway to your overall well-being. (Tip: Go to the dentist regularly and look into teeth whitening. Nothing says old more than yellowing teeth!)
7. Are you lonely? Stop brooding and complaining about having no friends or family. Do something about it now. Right this minute. Pick up the phone, land line, or cell and make a call to do one or more of the following: Volunteer your time, Take a class,  Invite someone to meet for lunch, brunch, dinner, or coffee. (Tip: Volunteer at the local public school to stay in touch with younger people and to keep current on trends, take a computer class or a tutorial session at your cell phone store to keep up with technology, choose a new person every  week for your dining out.)
8. Start walking not only for your health but also to see the neighbors. Have a dog? You will be amazed how the dog can be a conversation starter. (Tip: If you do not have time for a dog, go to your local animal shelter and volunteer. You will be thrilled by the puppy love!)
9. Make this month the time to set up your annual physical and other health screenings. Go to the appointments and then, hopefully, you can stop worrying about ailments for a while. (Tip: For a list of recommended annual health screenings, a great resource is the Department of Health and Human Services Centers for Disease Control and Prevention 
10. Find your inner artist. Who says taking music lessons is for young schoolchildren? You may have an artist lurking inside you just waiting to be tapped. Have you always wanted to play the piano, violin, or tuba? Have you ever wondered if you could paint a portrait or scenic in oil? What about working in wood? (Tip: Sign up now for fall art or music classes and discover your inner artist!)

Vitamin D

Vitamin D deficiency is associated with a substantially increased risk of dementia and Alzheimer's disease in older people, according to the most robust study of its kind ever conducted. An international team found that study participants who were severely vitamin D deficient were more than twice as likely to develop dementia and Alzheimer's 

In addition, low levels of Vitamin D are linked to a wide range of diseases including asthma, osteoporosis, diabetes, hypertension, hypoglycemia, rheumatoid arthritis, depression,  and more.  Seasonal illnesses like cold and flu also correlate to low levels of Vitamin D.

Vitamin D ups bowel cancer survival odds, study finds  Bowel cancer patients with high levels of vitamin D in their blood are more likely to survive the disease, a study shows. Patients with the highest levels of vitamin D have half the risk of dying compared with those with the lowest levels, the findings reveal. The study is the first to correlate total blood levels of vitamin D in bowel cancer patients after their diagnosis -- which includes that produced after exposure to sunlight and that obtained from dietary sources -- with their long term survival prospects.

Vitamin D deficiency has no short-term symptoms, but it does increase your longer term risk for health problems Women—and men—should ask their doctor for a blood test to determine whether their Vitamin D levels put them at risk.

The National Institute for Health recommends that adults between the ages of 50 and 70 should get 400 IUs of Vitamin D daily, while those over the age of 70 should get 600. However, many doctors, including those affiliated with th eVitamin D Council, a non-profit organization, recommend that adults get 2000 IUs of Vitamin D daily, a level the Institute of Medicine considers safe. 

Vitamin D comes from three main sources -- exposure of skin to sunlight, foods such as oily fish, and supplements. Older people's skin can be less efficient at converting sunlight into Vitamin D, making them more likely to be deficient and reliant on other sources. In many countries the amount of UVB radiation in winter is too low to allow vitamin D production.

You should talk to your doctor, who will know your individual risk factors, to find out what’s right for you. Once you know your daily target, there are three ways to reach it:

Sun Exposure - Vitamin D is nicknamed the Sunshine Vitamin because your body can produce it when it’s exposed to sunlight.  You shouldn't toss your sunscreen, but you should be aware that most experts agree the most effective way to get Vitamin D, especially during the summer months, is through sun exposure.  How much exposure? Twenty minutes a day is considered adequate for most people but if you’re fair-skinned, that may be too much time, and if you’re dark-skinned, it may be too little.

You might have fun using this converter [Euopeon Cities only)from the Norwegian Institute for Air research, which allows for a wide range of variables, but your dermatologist probably is best equipped to advise you about what’s safe for you.

Diet – As we’ll explain, it’s difficult to get the Vitamin D you need from diet alone, but you should be aware of the dietary sources available to you. 
It’s not easy to get the Vitamin D your body needs through diet alone. Some kinds of seafood, especially fatty fish like salmon, contain Vitamin D.  Parents who gave their children cod liver oil in the winter months were on the right track, since it is another way to get Vitamin D. Egg yolks and mushrooms are other sources.  But, again, it’s not easy to get through diet alone, which is why so many foods, like milk, are fortified with it.  

Supplements – Since Vitamin D is fat-soluble, it is possible to overdose. We spoke to experts to find out when and how to supplement effectively. 
Too little Vitamin D is bad, but too much can be toxic. Vitamin D toxicity can cause a condition known as hypercalcemia, which can result in nausea, muscle weakness, mental confusion, or even seizures.

Talk to your doctor about how much Vitamin D is right for you. If your doctor does think you need a Vitamin D supplement, you’ll get the most benefit from it if you take it with a meal that contains fats and oils. Also, be aware that the most recent studies suggest that taking several smaller doses is more effective than one large dose.

Which Foods are The Healthiest?

Here is the list of the healthiest foods, how many did you guess?

Avocados
Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Quick Tip:  Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Beans
Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer.
Quick Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls

Blueberries
If you are looking for an antioxidant punch look no further then the blueberry. This fruit has the highest level of antioxidants among fruits. Studies have shown that blueberries can help in lowering cholesterol, reducing diabetes risk, and even slowing down the aging process. Combine that with improving motor skills and urinary and vision health and you have another healthy choice.
Quick Tip: Blueberries on your cereal to start the day off right.

Broccoli
The "King" of health vegetables. Loaded with vitamins such as B-6,A, folic acid, and K also full of minerals like potassium and calcium. Broccoli also has unique cancer-fighting properties, activated by phytochemicals indole-3-carbinol and sulforaphane.

Quick Tip: Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Dark Chocolate
Believe it or not dark chocolate actually makes our top 10 list because of recent studies which show benefits to our cardiovascular system as well as cancer-protective properties and mood-enhancing benefits. Just remember to consume in moderation.

Quick Tip: A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Lemons

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.  Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
Quick Tip: Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Flaxseeds
Combine the warm nutty flavor of flaxseeds with a generous amount of omega-3 fatty acids and you have a health food superstar. 
Quick Tip: Sprinkle them on cereal in the morning and enjoy the healthy benefits they provide 

Garlic
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Green Tea
Many studies support the benefits of adding green tea to your diet. Some studies show it has cancer risk reducing properties, and a potential in also decreasing incidence of stroke and heart disease.
Quick Tip: Make it habit to switch from regular black tea to green tea.

Honey
Honey has many healing properties and research has shown that honey has a role in digestive health as well anti-bacterial and anti-viral effects
Quick Tip: Combine Honey with your Green tea for a real healthy drink

Potatoes

One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily. 

Quick Tip: Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch

Salmon
Salmon is another healthy food superstar because it is low in calories, saturated fat, and is also rich in omega-3 fatty acids and protein. Research studies have shown anti-inflammatory and
cancer prevention properties and a key role in diabetes and Alzheimer's prevention plus cardiovascular benefits.

Quick Tip: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Spinach
Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip: Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

Walnuts
Walnuts are rich in heart-healthy omega-3 fatty acids, walnuts are the first food that the FDA allowed to make this claim "Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."

Quick Tip: Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

What Should You Know If You Have High Blood Pressure?

I have high blood pressure, but since I retired it has been going down as the stress of everyday life is being left behind. I do think it is important to know about what living with high blood pressure means. First thing you want to understand is what the numbers mean. Your blood pressure will read with a top and bottom number. The top is your systolic pressure and the bottom number is your diastolic pressure. 

Normal blood pressure is 120/80 so if your blood pressure reads 130/90 you are at risk for developing high blood pressure. This reading is called prehypertension which is basically a stage before developing high blood pressure. 

By having your blood pressure checked and monitored often you can easily lower it where it needs to be. The best way to do this is by maintaining or adopting a healthier lifestyle. Have you always had normal blood pressure until recently?

If this is the case, consider what you have recently started doing different that may have caused it to rise. Did you change your diet? Have you been exercising less? Maybe you are on a medication; some medications can cause your blood pressure to rise. 

If you do have high blood pressure you can easily monitor it at home if you choose. If you do this you still want to keep your regular doctor visits. You can share your own results and you can both see what is and isn't working for you.

If you are on other medications consult your doctor. Chances are one of these could be raising your blood pressure and you want to take control as soon as possible. If your blood pressure gets too high without proper treatment you are at more risk of having a stroke or heart and kidney diseases. 

If you have recently changed your diet you should talk to your doctor, especially if your blood pressure has risen since then. Lots of salt and sodium can cause high blood pressure and not enough fresh fruits and vegetables. If this is the case, try to limit your salt intake and get more vegetables in your diet.

Also physical inactivity can be a cause for high blood pressure. Have you recently stopped doing regular every day physical activity? If so, consider starting again. You might have stopped because of an inevitable reason; broken bone, etc. If this is the case talk with your physician. Together you can find a way to still get a little bit of physical activity in your daily routine.

You also want to cut off or limit your use of tobacco and alcohol consumption. Many people do not realize these cause high blood pressure. There are many over the counter medicines and even doctor prescribed medicines to help you quit smoking. There are also many different resources to help you quit drinking.

If your doctor prescribes blood pressure medicine for you, you want to be sure and remember to take it. Some people are bad at remembering to take medication. There are many different ways you can help yourself remember.

You take the risk of a stroke or heart disease by not taking your blood pressure medication. This should be reason enough to take your medicine, but sometimes people just forget. While it sounds like reason enough, if you are not used to taking daily medication it is rather easy to forget.

If you have certain questions or concerns talk with your doctor. They will gladly answer any questions you have and do their best to get your blood pressure at a normal rate again.