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Self-Care is Not a Luxury, It’s an Affordable Necessity

If you see the words “self-care” and conjure up visions of plush bathrobes and exotic spiced teas, then you are like many Americans who believe self-care is a luxury. It’s not. In reality, self-care is a series of necessary actions that help you stay at your very best. Things like exercising, getting quality sleep, and treating yourself to a few quiet moments are all self-care strategies that you can fit into your everyday life.

Exercise on a dime

When your budget doesn’t allow for an expensive gym membership, you’ll need to get creative when it comes to exercise outside of running and jogging. And the good news is that it’s very easy...

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The term “holistic” is a bit of a buzzword these days. You see it in everything from practices like yoga becoming mainstream to more people choosing whole foods instead of processed convenience foods. The popularity of holistic living is a trend we hope is here to stay because it is the key to complete health. However, taking charge of your health is about so much more than just eating right and exercising — it’s also about caring for your mind, body, and spirit. This goal is even more important for older adults. A holistic approach to your health is the best way to prevent injury and illness while increasing your energy, happiness, and overall quality of life.

Prevent Injury

Being active in your senior years keeps your bones stronger and fights muscle loss, which decreases your risk of falling. At the same time, you want to be careful about the type of activity you do so you don’t put a strain on yourself that leads to injury.

Below are some ideas and general guidelines for finding that balance.

Hire Help for the Hard Stuff
Being a senior doesn’t mean you have to sit on the sidelines, but it’s smart to choose where (and how) to focus your energy. Everyday household projects and chores can be hard on older adults, especially if you have arthritis. One way to protect your health is to hire help with those activities that can be hard on your body like landscaping, mowing, and cleaning. The average cost to hire a maid service to clean your house interior in Burbank is between $113 and $209.

Follow the Right Exercise “Rules”
The first thing you should do before starting an exercise regimen later in life is to check with your doctor. Marketwatch explains how the “rules” for senior exercise have changed some as doctors have learned more about what your body needs most. For example, doctors used to mainly recommend aerobic activities for seniors, but we now know that resistance training is crucial to maintaining bone density and muscle mass. One of the safest ways to do resistance training is to start slow with exercises that use your own bodyweight, like squats. There are also many safe and comfortable exercises that seniors can do indoors if they don’t feel comfortable heading to the gym or going outside, and these include following along with simple fitness videos online or using exercise games on consoles such as the Nintendo Wii.

Mind Your Mental Health

The topic of healthy living is often centered around caring for your physical health. These strategies for protecting your physical health are crucial, but maintaining a good quality of life depends just as much on caring for your mental health too. Consider the following ideas for making the most of your senior years with a balanced mental and spiritual life.

Build Strong Friendships
According to AARP, research has shown that having meaningful friendships has a major impact on your health and well-being. To reap this benefit and help your friends in return, prioritize spending time with old friends and finding ways to make new ones. Even more than family, having these friends by your side can be a major boost to your overall happiness.

Try Something New
You’ve probably heard the stereotype that older folks are set in their ways, so make it a goal to prove that stereotype wrong. Consider taking a class at a community college, volunteering, or trying online brain games. Learning something new does more than make life fun. Learning new skills is also a primary way that seniors can prevent cognitive decline.

Nourish Your Spiritual Self
Regardless of whether you are religious, we all have spiritual needs. Some people feel spiritual being outside in nature or listening to music, while others feel most spiritual from religious practice. Even if you aren’t active in a religious community, take time to explore ways you can nurture your spirituality that are meaningful to you.

Holistic living is all about finding balance. That means making as much time for your spiritual and emotional needs as you do for your physical health. You will find that working toward this balance is the true secret to optimum health and happiness — no matter your age.

About the Author: Jason has first-hand experience as a senior caregiver, in addition to his background in personal training. He’s passionate about helping seniors stay healthy and injury-free.

References

energy - http://sixtyandme.com/6-completely-natural-ways-to-improve-your-energy-level-after-60/

$113 and $209 - https://www.homeadvisor.com/tloc/Burbank-CA/Maid-Service/

senior exercise - https://www.marketwatch.com/story/new-rules-for-exercising-if-youre-over-50-2017-07-03

resistance training - https://www.silversneakers.com/blog/strength-training-for-seniors/

can do indoors - https://www.medicare.org/articles/easy-exercises-seniors-can-do-indoors/

mental health - https://health.usnews.com/health-care/patient-advice/articles/2018-06-15/why-mental-illness-is-so-hard-to-spot-in-seniors

friendship - https://www.aarp.org/home-family/friends-family/info-2017/friendships-improve-health-older-adults-fd.html

brain games - https://www.vitalityseniorliving.com/resources-for-seniors/senior-resources-for-staying-active-healthy-happy

cognitive decline - http://time.com/4682031/how-to-prevent-dementia/

spiritual - https://www.goldencarers.com/10-spiritual-activities-for-people-with-alzheimers-disease/4271/

Pixabay - https://pixabay.com/photos/tea-party-where-is-the-cake-grandma-1335722/

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Green tea, an ancient Chinese beverage that finds itself in every corner of the world today. These vibrant tea leaves can be found everywhere; from your Starbucks drink to your ice cream cone to Pure & Primal’s Green Tea Plus capsules, it seems everyone has been exposed to its antioxidant properties. Of course, enjoying green tea as an ice cream flavor won’t provide the same benefits as a purer source but it is enjoyable nonetheless. Green tea has a pleasant and mild flavor, and it is much less processed than its black tea counterparts.

In recent years, green tea has gained immense popularity especially in its matcha form. These days, it seems you can find matcha flavored anything from cookies to cakes to Frappuccinos. But...

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Gingerbread anyone? Sounds yummy doesn't it? Well what makes ginger bread GINGER
bread? The ginger of course!

As one of the most popular dietary condiments today, ginger root, (part of the cardamom and turmeric family) packs a powerful nutritional punch. Fresh, pickled, ground, in capsule form or juiced ginger is most known for its anti inflammatory and antioxidant properties. Ginger also pertains to therapeutic compounds including: gingerol, shogaol, paradol and zingerone.

Ginger root's nutritional facts are astounding. Per 100 grams of raw ginger, your body also
reaps the following:

• 1.8 g protein• 2 g fiber• 415 mg potassium (12% DV)• 0.2 mg copper (11% DV)• 0.2 mg manganese (11% DV)• 43 mg magnesium (11% DV)...

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As it has become one of the, -if not the most renowned herb on the planet thanks to its infinite health properties, perhaps you have heard of turmeric root before. If not, you've most likely encountered this spice traditionally used in Asian cuisine in the form of curry powder, cheese and classic yellow mustard. You know the bright yellow sauce you put on your burgers and hot dogs? Yes! That mustard owes its beautiful rich yellow color to turmeric.

Turmeric grows in India and other South East Asian countries and is cultivated for its flavor, color and activated chemical compound called curcumin. Curcumin has so many beneficial properties and the best thing about turmeric is that it has been researched and studied extensively and the findi...

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As Valentine's Day is fast approaching, and whether you've got a S/O or not, perhaps you're hoping to maybe get a card, some flowers or chocolates. But you should really be wishing for some vitamin D!

Okay, I'm really only kidding, although D comes after C, vitamin D doesn't seem nearly as appetizing and romantic as chocolates, but it surely shouldn't be over looked.

In North America especially, vitamin D deficiency is one of the most common deficiencies in our populations.

Nearly every cell in the body contains a vitamin D receptor, it can be synthesized via sun ray absorption through the skin. Other sources of vitamin D include fatty fish, cod liver oil and egg yolks. However, most individuals cannot intake enough vitamin D through die...

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As winter fast approaches, and the holiday season is in full swing, nothing is warmer and more comforting than sweet cinnamon. Often used in festive gingerbread, cakes, cookies and even sometimes hot chocolate, cinnamon is primarily associated with sweet treats. However, contrary to its sweet facade, cinnamon is quite the opposite. In fact, cinnamon works to stabilize blood sugar levels, so you can imagine it’s actually a good thing to have when you’re eating something sweet. Nonetheless, this is no excuse to go nuts with the treats this holiday season… Moderation is truly key; don’t deprive yourself of indulgences but don’t go overboard either.

Anyway, back to cinnamon!

Cinnamon is one of the oldest spices a...

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Have you ever wondered what gives mustard or curry its rich yellow color? The answer is quite simple. One ingredient in particular has the power to add both a pop of color and a nutritional punch to various foods and dishes.

Turmeric originated in Asia and is a spice closely related to ginger; it can be purchased either fresh or dried and ground (Weil, 2016). Turmeric can also be found as a herbal or medicinal supplement in capsule and tablet form (Weil, 2016). It’s most commonly known for its pungent yellow color but most importantly, it does wonders for our bodies. Thanks to its naturally occurring chemical known as curcumin, turmeric has many anti-inflammatory and antioxidant properties (Weil, 2016).

Constant inflammation causes y...

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