11/05/2015

Dr. Ellen Hughes' 10 Tips for Healthy Living

Institute Scholar Emerita Ellen Hughes, MD, PhD, sought to understand how each of us can attain our highest level of well-being at every stage of life. Her Institute supported-work involved studying the many ways people age—on molecular, genetic, epigenetic, and cellular levels; as a whole organism; and as a member of a community. 

Based on her investigation, here are Dr. Hughes’ top tips for healthy living and active aging:  

Maintain a healthy weight.
We need fewer calories as we age, so watching portion size is key. Strategies to try: Since we tend to “eat with our eyes” serve meals on smaller dishes. Eat with the opposite hand to slow yourself down. Use smart phone apps, such as MyFitnessPal, to track your calories and exercise.

Exercise. Significant health benefits are associated with being active, but exercise doesn’t need to be intense or prolonged to be beneficial. In fact, just getting up off the couch helps your muscles metabolize fat and sugar more effectively. Work activity into your daily schedule: Park farther away, take the stairs, walk during breaks.

Stay mentally active. Whatever is good for your heart is good for your brain. Clinical trials show that brain fitness programs work. Our brains grow new neurons, and neurons make new connections. Learning new things will keep you mentally strong.

Reduce inflammation. Chronic inflammation is believed to play a role in diseases such as heart disease and Alzheimer’s. Exercise, daily flossing, stress management, and eating an “anti-inflammatory” diet (high in healthy fats and low in simple carbohydrates, saturated and trans fats, and additives) helps reduce inflammation.

Cultivate positive emotions. How we view the world affects our health. Happiness is 50 percent genetics, 10 percent environment, and 40 percent voluntary activity. Gratitude and forgiveness are associated with increased happiness, health, and optimism. Laughter reduces cardiovascular stress, enhances immune function, increases pain tolerance, and lowers blood sugar in diabetics.

Manage stress. We can’t eliminate all the stress in life but we can control our response by learning how to relax, which lowers respiration, heart rate, blood pressure, blood sugar, cortisol and adrenaline. There are numerous pathways to relaxation: diaphragmatic breathing, meditation, biofeedback, imagery, hypnosis, progressive muscle relaxation, yoga, tai chi, qi gong, prayer, exercise, and music.

Get adequate sleep. Sleep deprivation contributes to obesity, accidents, physical pain, and poorer health. For better sleep, wake up at the same time each morning. Go to bed only when tired. If unable to fall asleep, get out of bed until you’re sleepy. Slow down before bedtime: no TV, surfing the net, or checking email. Avoid alcohol, stimulants, and heavy meals close to bedtime. Create a cool, dark, quiet place to sleep.

Stay connected. Meaningful relationships are the most consistent predictor of quality of life. Loneliness, depression and isolation increase mortality by three to seven times.

Engage in activities that are meaningful. People are happier when they give. Volunteering, for example, has been found to extend the life of elderly veterans.

Connect with something beyond you. Transcendent purpose and spirituality are associated with better health and greater happiness. Something larger could be a higher power, nature, or something else. More than 50 studies have shown positive health benefits of regular religious attendance.

Recognize You Have the Power

Thanks to the new science of aging, we know there are things you can do to live better—and not just longer. Healthy lifestyles have a powerful effect on how your genes are expressed. Even small changes can make a big difference!

Posted by EddieNes on
Alergyx – это уникальная, безопасная и эффективная комбинация растительных экстрактов, которая, будучи принятой внутрь, уже в течение 10 минут блокирует реакцию организма на аллерген, останавливая или предотвращая проявление аллергии. Полный курсовой прием препарата в течение 30 дней полностью избавляет от хронических форм недуга, очищает от токсинов и восстанавливает организм.
ALERGYX помогает нашему телу выработать собственные «блокирующие антитела», которые НАВСЕГДА ИСКЛЮЧАТ ВОЗМОЖНОСТЬ ПОВТОРНОГО ВОЗНИКНОВЕНИЯ АЛЛЕРГИИ.
Официальный сайт: http://alergyx.bxox.info
Posted by Мебель каталог on
Удачно подобранная мебельная стенка в зал будет радовать владельцев удобством и функциональностью. Хорошая мебель должна сочетаться с правильной организацией пространства, что подразумевает рациональный подбор предметов интерьера и их грамотную расстановку в комнате. Если зал выступает не только местом приема гостей и отдыха перед телевизором, но и местом для учебы, работы, сна, то нужно позаботиться о зонировании помещения. В этом случае стенки в зал выбирают с максимальным количеством шкафчиков, которые обеспечивают возможность хранения детских игрушек, постельного белья, одежды и других вещей. Перед покупкой лучше всего обратить внимание на стенки, фото которых представлены на сайтах интернет-магазинов или в каталогах мебельных салонов. Так будет легче представить внешний вид мебели и ее расположение в комнате.
Рабочую зону в зале оборудуют столом, стулом и несколькими полками для книг и принадлежностей. Для обеспечения спокойной работы можно воспользоваться ширмой для отделения рабочего пространства от остальной части комнаты. Зона отдыха - это обязательно мягкая мебель и журнальный столик, на котором хранятся газеты, пульты от техники.


Официальный сайт: http://bigwork.info/
Posted by Stephenneusa on
http://lineage2db.3dn.ru/index/8-10868
http://kino-kaif.ucoz.ru/index/8-22928
http://armtabak.ru/index/8-3529
http://scripts4.ucoz.ru/index/8-6583
http://nionsstalserver.pp.net.ua/index/8-31283
http://getalbum.net/user/imp-mebeli.ru/
http://xuancaoyuan.com/bbs/home.php?mod=space&uid=1376234
http://naruto-sapfir.ucoz.ru/index/8-30343
http://fabrika-loko.ucoz.ru/index/8-5513
http://alza2eem.com/vb/member.php?u=189748
http://www.xiyatour.com/home.php?mod=space&uid=302409
http://trance-tm.3dn.ru/index/8-6562
http://severodvinsk.at.ua/index/8-4499
http://bearings-fear.clan.su/index/8-9254
http://mytek.xooit.fr/profile.php?mode=viewprofile&u=4520
Posted by RobertEdict on
http://sof.clan.su/index/8-21799
http://tattoo-foto.ru/user/WalterNak/
http://club.taoyuan.gov.cn/home.php?mod=space&uid=172614
http://bbs.esamer.com/home.php?mod=space&uid=78405
http://www.gigatorrent.org/user/CurtiszeM/
http://www.iqiyimi.com/space-uid-18047.html
http://zs.ldu.edu.cn/home.php?mod=space&uid=385064
http://finance.v-trude.ru/user/WalterLaf/
http://gta-skript.ucoz.ru/index/8-16274
http://www.sifucun.cc/space-uid-4757.html
http://weinjze.com/home.php?mod=space&uid=103076
http://uglichinternat.3dn.ru/index/8-13280
http://world-of-dragon.clan.su/index/8-2633
http://kwadrant.ru/user/Nataliadem/
http://poluostrow.ucoz.ru/index/8-13532
Posted by odisetebafiqu on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by inoqayebeti on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by afowagiyul on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by ihacino on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by akujikiimep on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by oxokoya on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by avirubahif on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by ewouihor on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by oqagulegede on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by oquwayocujael on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by ukoxhalukoo on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by umewukuvs on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by xupeomo on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by aznubonieh on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by univekej on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by asadepe on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Posted by isufukubip on
http://20mg-cheapesttadalafil.com/ - 20mg-cheapesttadalafil.com.ankor 20mg-cheapesttadalafil.com.ankor http://20mg-cheapesttadalafil.com/
Leave a Reply



(Your email will not be publicly displayed.)


Captcha Code

Click the image to see another captcha.