How to Use the Internet to Lose Weight

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Want to lose 5, 10, or more pounds?

The internet provides some great tools to help jump-start your weight loss program, and many of them are free. Continue reading

Menopausin’? 7 Ways to Cool Down Hot Flashes

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I don’t think I ever heard the word “menopause” cross my mother’s lips.  Nope, for her it was the dreaded change of life or simply the change.  For years I connected these terms with the idea of eventually losing my marbles and sprouting hair on my chin.  Heck, according to my mom and aunts, some women went through the change and never came out of it!  (Now that I think about it, I always wondered where Aunt Betty disappeared to). Continue reading

The Breath of Life

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Marie Goscicki

When my mother-in-law was in her 70’s, she had heart bypass surgery.  Marie, a tough old bird, made it through the surgery with no problems. However, after the surgery, her lungs were too weak for her to breathe on her own.  She had to depend on a respirator.  For several months, until her final breaths of life, she remained on this respirator.  Unable to breathe on her own, or talk to her loved ones.  
She hated it.  Continue reading

October: Dental Hygiene Month

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This is the tooth fairy? I pictured her differently. And what’s with the hammer? 

Question of the day: Why does a dental hygienist insist on carrying on a conversation with you while she’s scraping and poking at your teeth?  And it’s not a monologue!  She actually expects you to respond to her questions.  What’s up with that?

Continue reading

World Heart Day – September 29th

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Cholesterol: Enemy of your Heart

 

 

 

 

 

 

September 29th is World Heart Day, an annual campaign from the World Heart Federation 

The goal of the World Heart Federation is to reduce the number of early deaths from cardiovascular disease throughout the world. 

Celebrate World Heart Day  by providing your heart with loving care. 

15 Ways to Love your Heart: 

  • Snack on almonds (1 ½ ounces every day can help lower bad cholesterol). Other types of nuts are good for heart health as well.
  • Enjoy fruits and veggies that are rich in vitamin C and your heart will be rewarded with potent antioxidants.
  • For a heart-healthy breakfast, try regular or steel-cut oatmeal instead of the instant options.  Add blueberries (or other types of berries), walnuts or almonds, apples with a tablespoonful of honey. Top with soy milk.  
  • When eating out, choose broiled salmon, lake trout, or whitefish instead of a steak.  The omega-3 fatty acids in fatty fish can help us reduce heart attacks and other heart conditions. 
  • Love tacos? Make ‘em heart-healthy by skipping the ground beef. Try a soft taco made with whole grain tortillas, ground turkey, brown rice, and seasoned black beans. Top with avocado slices. Ground turkey is also great in chili.
  • Choose healthy fats and avoid trans-fats like the plague. Dump those highly processed foods.
  • Enjoying a bowl of tomato soup?  Add black beans for added fiber. Eat other foods that are high in fiber, as well.
  • Sweat it up!  Strenuous exercise a couple times a week is heart-healthy. Adults need to exercise at least 30 minutes a day, five days a week; not only good for your heart, but for your overall health.
  • Don’t forget vitamin D – research shows that vitamin D deficiency may lead to a higher risk of heart disease and stroke.
  • Cuddle with your significant other or your furry friend. This helps lower stress levels and blood pressure.
  • Floss your teeth – good for your gums, and may help protect against heart disease.
  • Let go of anger and resentment – this reduces stress and blood pressure, and can help lower your heart rate.
  • Find a reason to have a good belly laugh.  At least one daily.  Laughing not only reduces stress and tension, it improves blood flow, reducing blood pressure.
  • Try to get 7-8 hours of sleep every night. Lack of quality sleep leads to a higher risk of heart disease.
  • Practice yoga for your heart health. 

Sources

Gillinov, A. Marc, MD5 Things to Do Daily to Keep Your Heart Healthy. Cleveland Clinic Health Essentials.

5 Things to Do Daily to Keep Your Heart Healthy

Getting Heart Healthy One Simple Step at a Time.

For further reading:

Prevention Magazine. 28 Days to a Healthier Heart

World Heart Day – Taking Action

Take Action

Medical News Today: Latest Heart Disease news

©2017 Vital Aging for Women

Stay Curious – For Your Brain’s Sake

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©Vital Aging for Women 2017

For further reading: 

Top 10 Benefits of Lifelong Learning

Lifelong learning is good for your health, your wallet, and your social life 

Free Online Courses

Simply Listen

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©2017 Vital Aging for Women

9 Ways to Remain Ageless

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©Vital Aging 4 Women 2017

Boost your Bone Health – No Cow’s Milk Needed

ABCs of Vital Aging: Music

ABCs of Vital Aging: Music

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As a Detroiter, I’ve always leaned toward the Motown sound, along with sixties music and of course, classic rock from the seventies.  But recently, I’ve been wanting to introduce some new music to my brain.  My musical tastes are in a time warp, and I need to shake them up a little!

The old songs I listen to have a way of evoking long-forgotten memories, good times, old friends and loved ones. The song “Isn’t Life Strange,” from Blues album, Seventh Sojourn, always makes me think about my brother, who died unexpectedly in April of 2000. Other songs bring back memories of great (and not so great) times during my angst-ridden teenage years.   

Would you want to live without music? I sure wouldn’t. Imagine a movie without music in the background, developing the mood of that particular scene. Imagine seeing a bride walking down the aisle without hearing that familiar tune that defines a wedding. Not having lullabies to sing your child to sleep, nor songs that make us want to get up and dance with abandon. . . . Life would definitely be strange!

For me, there’s no denying that music is a part of vital aging – just because it brings pleasure to our lives. It makes us want to dance.  Sharing a concert experience with our friends enhances our friendships.

But there’s more to it than that.  There’s also scientific evidence that shows how music enhances our mental health. For example, listening to it can boost our mood (Not that I needed any research to realize that).

According to health experts at Johns Hopkins Medicine, music can keep our brains youthful.  Music engages the brain, lessens anxiety, improve our sleep. Listening to new music may boost our creativity. 

And believe it or not, our brains love when we hear new music!  Read why in this article, The Science behind the Awesome Feeling of Discovering New Music.

 

 

 

 

 

I felt the dopamine in my brain kicking on when, shortly after getting hooked on Alt Nation, I discovered a new song, My Typeby a group called Saint Motel. It made me want to move in a way that vaguely resembles dancing.  I have my daughter to thank for that, since if it wasn’t for her, I’d be listening to the same old, same old tunes! 

For Further Reading:

Your Brain (and Health) on Music  

The Impact of Music Therapy on Mental Health

Music Therapy for Health and Wellness

Your Brain Will Be in Better Shape If You’ve Taken Music Lessons 

©VitalAging4Women 2016-2017