healthy lifestyle Archives - Page 35 of 54

Take a Dip: Life-Changing Benefits of Swimming for Seniors

Picture it: a glistening pool reflecting a clear blue sky, a warm, sun-soaked towel, and a glass of ice cold lemonade. Spending time by the pool is a great way to pass the hours on a summer day. It’s also one of the best ways for seniors to get exercise! Here are 4 ways swimming can improve your quality of life.

1. Increase balance, coordination, and flexibility

Swimming is an ideal exercise for preventing falls, which doctors caution can have catastrophic outcomes for seniors. Regular swimming has been linked to improved balance and coordination because it helps you create your own base of support and stability while you simultaneously coordinate your upper and lower body movement. In fact, a recent study in Australia looked at seniors over a 4 year period and determined that those who swam once or twice a week experienced 33% fewer falls than their peers. Swimming can also improve mobility and flexibility, and can help loosen stiff joints in your neck, shoulders, hips, arms, and legs.

2. Strengthen your heart and tone your muscles

Experts believe that over 80% of seniors are affected by heart disease. Swimming offers an opportunity to improve your heart health by increasing circulation and lowering blood pressure. And, because swimming is a low-impact exercise and is easy on the joints, it allows you to exercise more frequently and for longer periods of time. Additionally, swimming strengthens and tones your muscles – the density of water acts as a natural form of strength training!

3. Improve your mood (and sex drive!)

Have you ever heard of a “runner’s high”? That sense of euphoria is caused by an increase in endorphin levels, the chemicals produced in the brain that make us feel good. Swimming, like running, triggers a boost in endorphin production, resulting in a similar rush of euphoria. Similarly, swimming has been shown to increase estrogen and testosterone production, which impacts the libido. Increased libido has been linked to higher self-esteem, enhanced mood, and a greater sex drive.

4. Ease your mind

Last but certainly not least is the benefit that swimming can have on your mind! Exercise is connected with sharpened cognitive function in seniors, and most people say that they find swimming to be a relaxing, leisurely activity. Swimming with your friends and family can double the benefit!

Swimming doesn’t have to be limited to the summer – there are gyms and community centers with indoor pools, and some physical therapists offer aquatic therapy. Enjoy swimming year round and reap the benefits for your body, and your mind!

Three Steps to Summer (School) Success

It’s summertime, and for many of us that means hot, lazy days, dripping popsicles, and epic meltdowns when it comes time to tackle summer homework packets and reading lists. This is the plight of so many parents: you know your kids deserve a break from the structure of school, but you also don’t want them to forget their structure and lessons when they return to the school routine. I chatted with a group of four educators and we came up with this list of Three Steps to Summer (School) Success!

little girl amiling with a pen in her hand in front of a calendar — *Never underestimate the power of a calendar! These visual learning tools are useful for children of all ages.*

Step 1: Create Consistency

Kids do deserve a break during summer vacation, but that doesn’t mean it has to be a free-for-all! The educators I spoke with all strongly suggested carving out space for consistency and routine throughout your summer. Across the board, children of all ages crave predictable boundaries and routines. Whether that comes in the form of scheduled summer camp and pre-planned excursions or an hour of quiet learning each afternoon, creating both weekly and daily routines is a huge benefit for children. Also, never underestimate the power of a calendar! These visual learning tools are useful for children of all ages – from pre-verbal schedules that use images to middle schoolers who can create their own, calendars are great reminders of the flow of your family’s day-to-day life and can help ease the anticipation of “what happens next?”.

Step 2: Curate Curiosity

The freedom of summer is the perfect time to create space for learning. That’s the beauty of childhood education: almost anything can be turned into an educational experience if you help your child approach the world with curiosity. Headed to the beach? Hit the library first and stock up on kid-friendly animal encyclopedias to look at in the car, encourage them to sort shells or seaweed they collect, or ask them to draw the biggest sea monster they can imagine. You can follow up on this at home by creating art out of those collected shells, or by talking more about ocean animals while in the pool or tub. If you take a trip into the city, talk about the architecture you notice – discussing the shapes, lines, and different architectural styles covers spatial awareness, geometry, math, and art. If architecture is something they’re interested in, pick up on it at home by drawing blueprints of the house, mapping out their dream neighborhood, and building cities out of blocks.

Step 3: Spotlight their learning

Psychologists agree that one way to nurture a life-long love of learning in your children is to make sure to create positive associations with education. When kids are out of school in summer, you can keep them excited about what they are learning by spotlighting their continuing achievements. Create a beautiful space on your walls for an art gallery, encourage dramatic performances or impromptu book reports over dinner, or jump on Zoom and give your children space to show off what they’re learning to family far away.

Summer is the perfect time to relax and decompress after a long school year. Kids should still get to be kids! But by building in routine, making learning a natural part of your daily life, and keeping your children excited about what they are learning, you can support an easier transition back to school while still having a relaxing and enjoyable summer together.

Summer Skin Care for Seniors

With warmer weather comes more opportunities to bask in the sun. Remember, though, that it’s important to protect your skin while soaking up that vitamin D. This is especially true for older adults. Skin care becomes even more important for seniors, as age brings increased risk of age spots and wrinkles, thinning skin, and skin cancer. Luckily, protecting your skin from the sun’s rays can be easy.

caucasian hand applying cream on fingertips of another hand — *Apply a layer of fragrance-free sunscreen about 15 minutes before going outside.*

Before going outside

The best offense is a good defense! Get ahead of sun damage by applying a layer of fragrance-free sunscreen about 15 minutes before going outside. This allows enough time to ensure that the sunscreen is absorbed, offering optimal protection. Don’t forget your lips – invest in a lip balm of SPF 15 or greater.

Don’t forget to also protect your head and your body. You might consider purchasing a sunhat or lightweight UV protective shirt if you plan on spending long hours outside.

During peak UV hours

If you are outside during the part of the day when the sun is strongest – between 10am and 4pm – you should take periodic breaks from the sun. Finding a shady place to cool off or stepping inside for a while will give your skin a chance to recover from UV exposure.

Staying hydrated during the day is important year-round, but even more so during the hottest days of the year. Make sure you are drinking enough water while outside. Well-hydrated skin recovers more easily from UV exposure, burns, scrapes, and other maladies.

After the sun

a pile of oatmeal. — *An oatmeal bath in warm water is a good way to relieve dry, itchy skin.*

If you notice your skin feeling extra dry, tight, or like it might be in the beginning stages of a burn, then you need to act quickly. Applying products with healing aloe vera and moisturizing shea butter can speed up the healing process and offer some relief. Taking a short bath with warm (not hot!) water and oatmeal is another way to relieve dry, itchy skin. To make an oatmeal bath, simply blend 1 cup of oatmeal into a fine powder and add it to bathwater.

Stay informed

Your doctor can be an excellent resource for skincare. Many common medications cause a greater sensitivity to the sun, so be sure to check with your doctor about any and all potential side effects. Your primary care practitioner should be providing skin checks at your annual wellness visit, but experts recommend self-checks a few times a year. Before or after your shower, assess your skin and any moles you may have, checking for changes in size, shape, or color.

By following these skin care tips, you can have a safe and healthy summer soaking up the sun!

The Dark Side of the Rainbow: A Pride Month Spotlight on LGBTQ Youth Mental Health

We’ve come a long way in a short time towards protecting the rights of the LGBTQ+ community. In the last decade we’ve seen states outlawing conversion therapy for minors, banning biased coverage exclusions by health insurance companies, and allowing alternative gender expressions on identification and birth certificates. While the LGBTQ+ community is seeing legislative gains and political representation, there are still serious issues that need to be addressed. One of the most serious problems is the mental health crisis that is disproportionately affecting the youth of the LGBTQ+ community.

The Hidden Enemy

caucasian hand with black nail polish on the floor with pills in her palm and on the floor. — *39% of LGBTQ youth and more than half of all transgender and non-binary youth seriously considered attempting suicide.*

In 2019, The Trevor Project, a suicide hotline for LGBTQ+ youth, contacted over 34,000 individuals in the United States for the largest ever survey on LGBTQ mental health. This survey gives us a better understanding of the experiences of these teens, and the picture it paints is a disturbing one.

39% of LGBTQ youth and more than half of all transgender and non-binary youth seriously considered attempting suicide in the past twelve months.
71% of LGBTQ youth reported feeling sad or hopeless for at least two weeks in the past year
2 in 3 LGBTQ youth reported that someone has tried to convince them to change their sexual orientation or gender identity. Children and teens who have undergone conversion therapy are more than twice as likely to attempt suicide as those who did not.
71% of LGBTQ youth reported discrimination because of their sexual orientation or gender identity

Let’s Talk About It

The numbers don’t lie – LGBTQ youth are suffering. They face bias in and out of the classroom, unsupportive home environments, violence, and an uncertain political climate, all while struggling with their own identities. According to the Trevor Project, 87% of respondents said it was important to them to reach out to people with knowledge of LGBTQ issues. One way adults can help lighten their load is to serve as a safe space to process their experiences. In fact, the Human Rights Campaign Foundation says that support from caring adults is the greatest protection LGBTQ youth can have from depression and suicidal feelings.

What these young people want, more than anything, is for a trusted adult to tell them it’s okay – they’re okay – and that they’ll get through this. You can be that person for your children, their friends, and your community by remaining compassionate and open to conversation. If you notice a young person struggling, reach out to them and ask what’s going on. Something as small as checking in can show them that you’re on their team, and that can make all the difference.

Raise Your Voice

Youth engagement in American politics is at an all-time high. It’s wonderful that so many young people are inspired to speak up about issues that matter to them, but the unfortunate fact is that only having social media as a platform doesn’t always lead to true change. So while we, as adults, can’t single-handedly push congress to pass protective legislation, we can lend our voice by voting in local and national elections, with LGBTQ+ rights in mind. We can call or write to senators, state representatives, and congress demanding action for equal protections for LGBTQ+ youth and adults. Locally, you can attend board meetings and advocate for GSAs, inclusive bathroom policies, and comprehensive sex education. Attending board meetings also gives you a platform to speak up if your school is allowing hostile environments and bullying. By amplifying their voices, we can give validation to their messages, show support and solidarity, and help impact real change to improve the experiences of LGBTQ teens.

Right now, the statistics paint a bleak picture for the future of LGBTQ youth. If we act now, with openness and compassion, we can make their future brighter.

Reach Out

The Trevor Project: (866) 488-7386

The Trevor Project is the leading national organization providing crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender and questioning (LGBTQ) young people ages 13-24.

The National Runaway Safeline: 800-RUNAWAY (800-786-2929)

Provides advice and assistance to runaways, including resources, shelter, transportation, assistance in finding counseling, and transitioning back to home life. NRS frontline staff will also act as advocates and mediators if/as needed.

The True Colors United: (212) 461-4401

The True Colors Fund is working to end homelessness among lesbian, gay, bisexual, transgender, queer, and questioning youth, creating a world in which all young people can be their true selves.

The GLBT National Youth Talkline: (800) 246-7743

An agency that provides telephone, online private one-to-one chat and email support from youth for youth.

Fresh is best! How to eat seasonally this summer

There are any number of opinions on which diets are best to follow. Some people believe that a vegan lifestyle is necessary for optimal health, while others think a caveman’s diet fulfills our omnivorous dietary requirements. What many scientists and nutritionists do agree on is that a diet rich in seasonally available produce is nature’s way of providing us with the nutrients we need. Summer is the time to make the most of nature’s bounty by feeding your family fresh, in-season produce.

Fresh IS Best

It’s tempting to buy your favorite fruits and veggies year-round. But produce that is out of season has been picked early and transported long distances to your local grocery store. The crops are chilled during transport and then artificially ripened in a hot house. The flavor, texture, and nutritional benefits are affected by this process, and the result is limp, lackluster produce. When you choose fruits and vegetables that are in-season, however, they are harvested at their prime. Produce harvested in season tastes sweeter, is crisper and fresher, and is even more nutritionally potent.

The Way Nature Intended

Each season brings produce that supports our bodies in unique ways. For example, citrus fruits, which are high in Vitamin C and excellent for boosting our immune systems, ripen in the winter, when our bodies are taking a beating from colds and flus. Summer fruits, on the other hand, are chock full of beta-carotenes that protect skin from sun damage. Syncing your diet up with the season helps meet our biological needs naturally. Not only that, but a seasonal diet is environmentally friendly! Eating fresh, locally available fruit and veggies reduces the demand for out-of-season produce, which means less energy wasted on transportation and refrigeration to ship produce.

What’s in season now?

In June, look for:

Stone fruits like peaches, plums, nectarines, and cherries.
Strawberries, raspberries, and honeydew melons
Cucumbers, asparagus, and zucchini
Green beans, broad beans, and peas
Garlic, onions, scallions, and chives
The last of the leafy greens: lettuce, spinach, chard (don’t worry, they’ll be back in the fall!)
Root vegetables: radish, carrots, and early potatoes.

This summer, turn to locally sourced seasonal produce to feed your family. You’ll be able to taste the difference, reap the health benefits, and support a sustainable environment all at once!

Three Reasons Strawberries Are A MUST Have For Seniors

Nutrition experts suggest that seniors eat more fresh fruits and vegetables, with most recommending 5 or more servings a day. Making produce the main building-block of your snacks and meals is a smart way to boost your health, and spring and summer are the perfect times to start. Why not try diving into a bowl of fresh, juicy strawberries as a healthy mid-morning snack? Eating more of these tasty berries is an easy way to add flavor and nutrition into your diet.

1. Low in sugar, high in fiber

Strawberries rank 40 on the Glycemic Index, meaning they are excellent for controlling blood sugar levels. They contain slow-release carbohydrates, which help prevent insulin spikes in people with diabetes. They are also a good source of fiber: more than 25% of the net carbohydrate content is fiber. This makes them an excellent addition to your diet, as dietary fiber is important for gastrointestinal health and healthy gut bacteria.

2. Antioxidants

Antioxidants are vitamins or other plant compounds that help prevent or delay cell damage and degeneration. Eating high levels of antioxidants can reduce the risk of heart disease, cancer, and other diseases. Strawberries are ranked in the top 20 for their antioxidant capacity due to the high content of Vitamin C (alongside other rich antioxidant compounds), so snacking on them can actually boost your body’s natural defenses.

3. Brain Boosters

A recent study concluded that a naturally occurring compound in strawberries promotes cognitive function through the growth of neurons, particularly those related to memory function. Another study found that strawberries and other berries can prevent inflammation in the brain, thus limiting the potential for neuron damage. These studies suggest that eating strawberries daily can improve memory recall, prevent language aphasia, and sharpen overall cognitive skills.

Good, and good for you!

Strawberries are sweet, juicy, and in season in June. You can purchase some at your nearest grocery store, or visit a local farm for a pick-your-own experience! Stock up to snack on these delicious and nutritious brain-boosting treats.

Tag: healthy lifestyle