Many people complain about their increasing weight as they age, even though they have tried to eat less than they did years ago. Aging can certainly be accompanied with increasing body weight; however, it is something that can be avoided or at least minimized.
Your BMR as You Age
BMR or Basal Metabolic Rate refers to the number of calories that you burn every day to be able fuel the involuntary processes that are taking place inside your body as your heart beats, your brain functions and your digestive system continues to perform its duty.
It is an estimation of how much energy your body needs to maintain its status quo in a resting state. Intake of energy above this level, minus energy expended on physical and mental activity, will determine if there is likely to be a net gain or loss in body weight.
A person’s BMR depends to a large degree on their body composition. This means that people who have more muscle mass will have more calories burned within a 24-hour cycle. This is because muscle needs more calories than fat to sustain. Muscle cells are more active than fat cells which are principally storage cells.
With other factors being equal, those who are overweight, inactive and have a diet based on simple carbohydrate foods will have a lower and slower BMR than someone who is active and has a diet based on protein, healthy fats and whole foods. The concept of “fat-burning” includes actions which increase the BMR.
Most people tend to decrease their level of physical activity as they age. This means that their bodies need fewer calories now than they did when they were still young and actively working or playing sports with their peers.
The average individual will lose about 10 per cent of their muscle mass per decade starting at the age of 45. Therefore, by the time they reach 45 years old, they will start losing up to one-half pound of muscle every year while their body gains the same amount of fat. If you are now in your 60’s your body will no longer need as much calories so you should adjust your intake accordingly.
The Importance of Having a High-Nutrient Eating Plan
Many studies have concluded that caloric restriction is one consistent factor that helps prolong a human being’s lifespan. It is increasingly obvious that a healthy diet, which means consuming the right types of food daily, will help reduce the body’s desire for more caloric intake.
Simply focusing on counting calories, but basing intake on simple carbs, sugars and starches will lead to constantly feeling hungry and deprived. Eating nutrient-rich food with adequate protein and fat included will help feel sated with less calories consumed.
This will help to increase both BMR and lifespan. When your body becomes accustomed to eating less calories you will find it easier to enjoy food without the need to battle against the urge to overeat.
Exercise Remains the Safest Way to Raise Metabolism
During exercise, the body’s peripheral tissues will be activated, causing the body to utilize more calories while also increasing total muscle mass. This will result in increased total caloric expenditure. It is also well-known that exercise is essential for promoting longevity.
Combining healthy eating patterns and exercise routines that include aerobic and strength components will contribute greatly to delaying the adverse effects of aging on health and wellbeing.
Everybody has a sweet tooth, and chocolate is a no-fail satisfier. Dark high quality chocolate in particular (not your typical Snickers) has several health benefits that make it a bit more justifiable to snack on!
For many years, chocolate has been viewed as the ultimate comfort food and it has become one of the most popular foods in the world. However, due to the over consumption of this silky, dark, sweet food many health practitioners warn against it. They say that it’s calorie-laden and does little in the way of ‘real’ nutrition.
It is easy to feel overwhelmed these days. You have a lot on your plate. It seems that each day you put off some task or responsibility until tomorrow, until you have such a backlog of things to do that you feel like your brain is going to explode. It is difficult under these circumstances to relax.
However, putting aside anxiety and stress is crucial for a lot of reasons. Simple daily stress and anxiety can build up, and lead to a medical diagnosis of overwhelm. When someone is clinically diagnosed as overwhelmed, they have reached the point where they cannot function normally, and they cannot get through the simplest of daily routines.
Add Stress Relief to Your Schedule
The key to relaxing in today's hectic, stress-filled, "Go, Go, Go!" world is to prioritize time for stress-relief. You must make time in your daily and weekly schedule planning for "down time" and de-stressing. This could mean adding to 10 minute sessions of meditation to your daily routine, or trying a few of the tips listed below. Whatever calms your mind and takes you to your "happy place", make sure you schedule enough of that activity.
Declutter Your Life
Clutter kills productivity, and unconsciously causes your brain to stress out. Your brain automatically tries to deal with every bit of sensory input you receive. This means that the things you see, touch, hear, smell and taste all have to be dealt with by your brain. When you have too much input coming in, especially when it is unnecessary, this clutter creates anxiety and stress.
Avoiding the feeling of being overwhelmed is always preferred to having to deal with it once it develops. This means delegating and outsourcing those tasks you do on a regular basis which you really shouldn't be worrying with. If you are a micro-manager, you feel like you have to do everything. Stop believing that. The reason why a lot of people feel stressed and overwhelmed is they attempt to do too much. Delegate the menial tasks in your life, and you can keep overwhelm at bay.
Another way to relax when you are feeling overwhelmed is to use visual cues. This could mean placing post-it notes in your home and office reminding you to calm down and enjoy a deep breathing session. It could be as simple as placing happy pictures of the ones you love where you can see them as you move throughout the day. These positive visual cues that make you feel good are simple stress-relievers that can keep you from giving in to feelings of overwhelm.
Stress causes the brain to kick into high gear, tripping signals telling the nervous system it’s time to engage the fight or flight mode. This triggers the release of chemicals and hormones like cortisol that are released into the bloodstream and these can directly affect how your skin heals and functions.
Stress can wreak havoc on your skin in a variety of ways, including dehydration, accelerated aging, dullness, dryness, irritation, and of course the dreaded adult acne. When you are stressed out, so is your skin and it can’t act correctly if it’s out of balance. Much like you yourself struggle to cope with stress, your skin becomes irritable, depleted, and exhausted.
Unfortunately, at some point stress will happen to you, because it happens to everyone. It’s pretty impossible to avoid paying bills, going to work or avoid the typical anxieties of life.
Moving house, divorce, changing jobs, having children, these are all on the list for the most stressful life events, so it shouldn’t come as a surprise to anyone that stress is unavoidable. The most effective way to handle stress is by learning how to manage it because it’s impossible to avoid.
Just think about the times you have experienced stress in the past. What types of issues did you notice? You probably thought you had aged, the new gray hairs had appeared from nowhere, that your skin was a funny color, and that you just didn’t look like your old self. Well, you were right. Stress can show in your nails and your hair, and even bigger… On your skin.
Of course, managing stress includes sleeping properly, eating well, and regularly exercising, but before you can tackle the bigger problems you need to know exactly how stress can show on your skin, so, this is how.
Aging gracefully means being as healthy as you can be for as long as possible. Your dietary and lifestyle choices play a big role in that. Even though you make the effort to exercise and eat right, you should always be looking for ways to fight aging through eating anti-inflammatory foods. All of the anti-aging philosophies, promises, and products can be daunting. You may wonder whether or not eating anti-inflammatory foods is helpful to you. It turns out that the body’s aging process can be accelerated by inflammation in the body. You need to talk to your doctor, dietitian, or nutritionist to find out more about this.
Summer is the time of year when people are out soaking up sun and engaging in fun outdoor activities such as hiking, biking, swimming, taking trips to the beach and exploring other parts of nature. While the warm air, sunny skies, free time may be just what the doctor ordered, summer is also a time when people are most susceptible to bug bites.
While virtually harmless, bug bites can be troublesome and painful, too. They can show up just about anywhere on the body and can leave you feeling itchy and sore for days or even weeks, not to mention the unsightly scars they can leave behind.
There are plenty of ointments, creams, and sprays available to prevent summer bug bites, but they're not foolproof and sometimes we don't think about bug spray until it's too late! For those who don’t want to suffer from their bug bites, try out some of these top remedies to soothe the skin and the treatments available to get rid of dark spots that bug bites leave behind!
Acne, a common skin disorder that people spend millions of dollars trying to heal, generally affects 80% of our youth and 5% of our adult population. Scarring is the unfortunate result of some cases of acne. For those who suffer with acne scarring, the effects can be more traumatic than the initial acne. Billions of dollars have been spent researching acne, acne scarring, and scar solutions.
Scars are indications that the body has repaired itself in one way or another, either due to injury or infection. Once these events occur, white blood cells from the body accumulate at the site to fight further infection and repair the damage that has taken place. Once that process is complete, scars often form. This process can be compared to a seam being sewn into a piece of torn fabric. The skin (or seam) will never be quite as smooth as it was before the damage.
There are different types of acne scars and different degrees of each type. Some people may develop worse scars than others, depending on their individual tendencies.