Many seniors suffer from some form of depression. Reasons span from financial problems, loss of a spouse, health conditions, and the general blues that come with age. This is not to say that there aren't an abundance of seniors who actually are satisfied with their quality of life. If you want to know the secret to improving the quality of your life in your golden years, it's time you address your physical and mental health. Here's how.
It only takes about 30 minutes a day to reap the benefits of exercise, which include enhanced mobility and balance, improved mood, better sleep (if you exercise earlier in the day), and a reduction of disease and illnesses. Physical activity also increases your chances of staying independent longer in life.
Outdoor activities such as walking or cycling are coupled with the added benefit of mood- and bone-boosting vitamin D, but there are plenty of exercises that can be performed indoors, such as walking, swimming, stretching or exercising in the comfort of your own home. It only takes basic equipment such as a mat, light weights, and a resistance band coupled with an instructional video or an app to get the job done.
Tweak Your Diet
Here's what's not going to change: the need to eat a well-balanced diet comprised of fresh fruits and vegetables, lean protein, whole grains, healthy fats, and limited sugar, alcohol, and junk — and if you're not already eating these things, now's the time to start. What should be altered is your portion sizes and caloric intake since one's metabolism slows and nutritional needs change with age. Determine your caloric needs based on your age and activity level so you can stay on track. While it's OK to treat yourself once in a while, don't fall into the "I'm older so I deserve it" trap or you may wind up with an expanding waistline and additional health problems.
Quality supplements are also important for your diet because they help you get the necessary vitamins and minerals. One supplement to consider is CBD, or cannabidiol. If chronic pain is holding you back from an active lifestyle, look into taking CBD oil. Many studies have shown that CBD can help reduce pain and inflammation, and many seniors have taken it for other purposes such as stress relief. Research online guides for the best CBD oils to help you decide which one to try.
If you're retired, you might find yourself with extra time on your hands. Unfortunately, this can be a curse for some seniors as this is when social isolation, depression, and boredom kick in. This is the perfect time to pick up a few hobbies that can boost your physical and cognitive health. In fact, surveys suggest that people 60-plus are up for a challenge (think mountain climbing, dancing, and learning a new language) in their golden years. The possibilities are endless, but other examples include painting, woodworking, sewing, performing arts, scrapbooking, gardening, golfing and tennis.
Social isolation occurs from lack of mobility, illness, or feeling lost after the passing of a spouse. While keeping busy is one way to help, bringing others into the fold can be all the more beneficial. There are several ways to network and make new friends, including local senior clubs and organizations, travel groups, singles’ clubs, volunteer opportunities, and social networking sites geared toward the senior set. While many seniors stay away from social media (and technology in general), it can actually help them stay more current while making it easier to stay in touch with family, share photos and videos, score online coupons and discounts, as well as share questions, concerns, and memories with like-minded individuals.
You should view your golden years as an opportunity to achieve vitality and improve your overall health. Pursue a more active lifestyle by sticking to a healthy exercise and diet regimen. Dabble in hobbies that keep you busy and provide meaning to you and others. Stay in touch with loved ones regularly to reduce social isolation. By keeping these tips in mind, you can enhance your quality of life.
What is a hot stone massage? does it work and can I learn how to do it from home?
Hot stone massage therapy has been used in many different cultures for many years. There are references to as far back as biblical times (c. 400 BC) of using hot stones to massage the body with olive oil.
Benefits of a hot stone treatment
• Deep relaxation, physically & psychologically
• Reduces stress, anxiety & tension.
• Heat of stones penetrates much deeper than a normal massage
• Improves blood & lymphatic circulation
• Toxins & waste eliminated quicker and more efficiently
• Pain relief in tight, stiff muscles
Size of stones
The general principle is to work with stones that fit comfortably into your hands and allow you to work easily without causing discomfort. Ensure the size of stone is manageable, if it is not you may need to change to a different size.
Larger stones distribute more heat, therefore if using a smaller stone it is important to rotate more often as they lose heat more quickly.
Shape of stones
• Spinal layout stones are flat; the thickness should be consistent to ensure the client is comfortable.
• Hand Placement / Palm Stones are quite round and will allow the fingers to rest comfortably around the stone.
If you would like to learn how to do a full hot stone massage then our home study training courses are for you. This therapy is widely used in salons and beauty treatment centers and therapists are worldwide.
free hot stone massage kit
Free gift included when you download the Hot Course Accredited Diploma Course - while stocks last.
Weight Loss Programs
Loosing weight is important not just to be in shape but even to stay healthy. Having excess weight gives invitation to various health problems. But there are some people who want to loose weight without putting effort and so they starts having diet drugs but has anyone ever thought that how these diet pills are affecting our body, how these drugs are affecting our metabolism and there are some others who start dieting which is an unhealthy practice. Have you ever thought of other ways except these which can help you in loosing weight?
Well here are some weight loss programs that can help you to loose weight
1.Add fibers in your diet:
Do you know the fact that an average person can loose 10 pounds of weight per year just by including fibers in their diet . Fibers give us a felling of full even when our stomach is empty and moreover they are low in calories.
You can reduce your weight in a healthier way by just including proteins in your diet. They help in burning excess of fat in our body. You can get proteins in your diet simply by consuming eggs, fish, cottage cheese, yogurt, milk, beef, kidney beans and soy products.
Another factor of which we generally don’t take care of is sleep. A healthy person must take a proper rest of 6-8 hours a day. Without enough sleep your hormones become unbalanced leading to fatigue and increased appetite.
We all know the importance of water in our life. So drinking two glasses of water in the morning and at least 6-8 glasses of water throughout the day has been found to be an effective technique to loose weight.
There are some people who do exercises for a week and still they are not able to loose a pound of there weight . Do you know why? The reason is that they are not regular with there exercise. One must be regular with there not only to loose weight but also to stay fresh and healthy.
6.Avoid junk food
These days people are more fond of pizzas, pasta’s, etc without knowing how these things are affecting our health. They are the main source of fats contributing towards obesity which may lead to a stressful life.