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3 Things that Affect Vital Aging

Maintaining vitality while aging is more possible than people think!

Vital aging is focused on health and wellness and making certain lifestyle choices that will benefit you long-term. We have rounded up 3 of the best and most basic steps you can take to maintain longevity and vitality in your aging.

1) Combat Inflammation

At the root of many chronic health conditions and illness, even age-related ones is inflammation. Your diet is one of the best starting points to quell inflammation:

  • Consume a diet rich in fresh vegetables (particularly leafy greens), fish, and nuts
  • Steer clear of refined sugars, processed foods, and saturated fats
  • Incorporate turmeric as one of it contains, curcumin, a strong anti-inflammatory
  • Load up antioxidant-rich foods (veggies, fruits, fish, nuts, seeds) to protect your body from free-radical damage maintain cell and tissues health
  • Look into taking a fish oil supplement to control inflammation and heart health

2) Prioritize Regular Exercise

It’s amazing how regular and consistent exercise can add years to your life! From an overall standpoint, exercise assists in weight management, bone strength and muscle health.

  • Exercises helps with brain health, slowing down cognitive impairment
  • A recent Harvard study found that exercise can be nearly effective as prescriptions when it comes to protecting oneself against conditions like heart disease, stroke, and diabetes
  • University College London researchers revealed that physically active older adults faced a lower risk of developing chronic conditions like arthritis

3) Maintain a Positive Mindset

A negative outlook can have a hugely negative impact on your health. As studies continue to point out, there is a strong correlation between negative mindsets and poor health. One of the best ways to preserve your heart health is through a lighthearted and cheerful disposition!

  • Research reveals that those who regularly experience pessimism, worry, anxiety, anger, or hopelessness increase disease risk, notably heart disease, coronary artery disease and cardiac events such as heart attacks
  • These consistent negative emotions have been linked to health concerns like complications from surgery and slower recovery from bypass surgery

References

Aberdour, S. (2012, October). 5 Tips for Healthy Aging. Retrieved from: http://www.alive.com/articles/view/23651/5_tips_for_healthy_aging

Gupta, S. (2014, April 28). The Best Anti-Aging Medicine? Exercise. Retreived from: http://www.everydayhealth.com/news/best-anti-aging-medicine-exercise/

Mercola, J. (2013, July 25). Positive Outlook Linked to Reduction in Cardiac Events Such as Heart Attacks. Retrieved from: http://articles.mercola.com/sites/articles/archive/2013/07/25/positive-outlook.aspx

 

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Cherry Quinoa Porridge

Today we bring you a hot, delicious anti-inflammatory breakfast from James Schend of Healthline.

Why not take a break from the cereal and go for porridge with a fun twist?! Rather than oatmeal, use the super-grain, quinoa for the base of your porridge. You don’t have to reserve quinoa for savory dishes like salads and stir-frys! Sweeten it up with dried (or fresh) tart cherries. They contain anthocyanin, a powerful antioxidant that helps significantly to cut inflammation.

Blog image - cherry quinoa

Cooking tip: Arthritis-fighting food: tart cherries

Servings: 2
Total Time: 20 min
Prep Time: 5 min | Cook Time: 15 min

Nutrition Facts
Serving size: 1 cup
Calories per serving: 314
Total Fat 2.8g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%

Ingredients
1 cup water
½ cup dry quinoa
½ cup dried unsweetened cherries
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon honey, optional

Step by Step:
1) In a medium-sized saucepan, stir together first five ingredients and bring to a boil over medium-high heat.
2) Reduce heat and simmer covered, 15 minutes or until all the water has been absorbed and the quinoa is tender.
3) Serve drizzled with honey if desired.

Recipe and photo courtesy of Healthline


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8 Superfoods that are a Must!

 

Superfoods are a highly nutritious category of food – high in essential nutrients and antioxidants.

Superfoods are backed by research for their nutritious value, their ability to fight disease and even reverse the aging process! Adding superfoods to your diet is a great idea for those seeking to boost optimum health

Here are 5 superfoods you should definitely try to incorporate in your diet:

1) Goji Berries

The goji, originally from the Himalayas, is touted as one of the healthiest foods on the planet. A small, red fruit that looks like a raisin, it has been used in Chinese medicine for over 2,000 years.

What’s so great about it?  Research shows that these berries have a positive impact on human health, performance and disease. They are a great source of protein, and a good blend of carbohydrates, fat and dietary fibre – hence a great additions to your diet.

Use them…. as you would raisins, or add them to soups and teas.

2) Kefir

Kefir is a cultured milk product – a fermented product. It contains live bacteria and yeast that have huge health benefits.

What’s so great about it?  Keifir is high in calcium and a great source of probiotics. Probiotics are great for re-establishing a healthy balance of bacteria, which can generally assist with digestion

Use it… Kefir is eaten as you would yogurt or a milk drink. Due to its rising popularity, you can find many kefir products on your grocery store shelf, including milks, yogurts and cheeses.

3) Hemp Seeds

Hemp seeds are packed with an incredible amount of fatty acids, minerals and protein.

What’s so great about it?  Hemp has the ideal ratio of omega-3 and -6, which helps us achieve sustainable human health. Hemp has a full amino acid spectrum—meaning it provides a well-balanced, complete protein source, and amino acids are important for growth and maintenance of body tissue.

Use them…  Blend with fruit and juices in smoothies; use them raw in salads. Hemp foods are expanding in health food stores, and hemp seeds can also be found in oil form. You can mix it into a salad dressing, but don’t try cooking with it: Hemp oil isn’t heat stable.

4) Açaí

The açaí is a Brazilian berry that packs a punch of antioxidants. Açaí is known to help boost energy levels, improve digestion, promote sleep, promote healthier and younger-looking skin and cleanse the body of toxins.

What’s great about it?  Açaí is packed with antioxidants, amino acids and omega-3’s. Omega-3’s can benefit people who suffer from a number of ailments, including heart disease, diabetes and depression. It is also high in monounsaturated fats—the kind you find in olive oil—and contains omega-6 and -9, which can help lower LDL (“bad”) cholesterol.

Use it… as you would any berry—add some to your smoothies in the morning or throw them into your fruit salad.

5) Cocoa

Cocoa contains complex molecules that are active in our bodies, including several bioactive amines, such as serotonin and dopamine, which are potent antidepressant compounds.. Cocoa also contains potent antioxidant compounds called polyphenols, also found in red wine, which researchers believe are responsible for the cardiovascular and metabolic health benefits of chocolate.

What’s so great about it?  The benefits of cocoa are innumerable: Several studies suggest cocoa-derived polyphenols reduce blood pressure, improve insulin sensitivity, increase antioxidant capacity, protect LDL cholesterol from oxidation and raise HDL.