10 Anti-Aging Food

This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

Berries

All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

Cruciferous vegetables

The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.

 

Garlic

Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

 

Ginger

This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

Nuts

Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals. 

Soya:

Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer's disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.

Whole meal pasta and rice

Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

 

Watermelon

Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

Water

Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.
Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

- Source : WomanFitness

Avocado

How to be HAPPY?

You define your own happiness, no one else.  If you choose to be happy today, then you will. 

There are a lot of things that can help you on how to be a happier person today, so let's look at some of the things that you can do to make you happy...

1. Practice mindfulness. Be in the moment. Instead of worrying about tomorrow, focus on the here and now — the food, the company, the conversation.

2. Laugh out loud. Just anticipating a happy, funny event can raise levels of endorphins and other pleasure-inducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought a certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their endorphin levels rose 27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent.

3. Go to sleep. We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book — and turning the light out an hour later — can do more for your mood and outlook on life than any number of bubble baths or massages.

4. Hum along. Music soothes our feelings. Studies find music activates parts of the brain that produce happiness — the same parts activated by food or sex. It’s also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn’t have to work as hard) as those who had silent surgery.

5. Declutter. It’s nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you haven’t balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks — such as sweeping, wiping, and scrubbing — can be meditative in and of itself if you focus on what you’re doing.

6. Just say no. Eliminate activities that aren’t necessary and that you don’t enjoy. If there are enough people already to handle the church bazaar and you’re feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.

7. Make a list. There’s nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.

8. Do one thing at a time. Edward Suarez, Ph.D., associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn off your e-mail function until you finish the report you’re writing. This is similar to the concept of mindfulness.

9. Garden. Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.

10. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we’re exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal.

Take your pet out for a walk. There are numerous studies that attest to the stress-relieving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at buffering stress than the spouses did.

12. Scent the air. Research finds that the benefits of aromatherapy in relieving stress are real. In one study people exposed to rosemary had lower anxiety levels, increased alertness, and performed math computations faster. Adults exposed to lavender showed an increase in the type of brain waves that suggest increased relaxation. Today you have a variety of room-scenting methods, from plug-in air fresheners to essential oil diffusers, potpourri, and scented candles.

13. Ignore the stock market. Simply getting your quarterly 401(k) statement can be enough to send your blood pressure skyrocketing. In fact, Chinese researchers found a direct link between the daily performance of the stock market and the mental health of those who closely followed it. Astute investors know that time heals most financial wounds, so give your investments time — and give yourself a break.

14. Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in today’s frantic world. Find a quiet place near your house and make it your secret getaway.

15. Volunteer. Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression.

16. Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing.

17. Walk mindfully. You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while you’re walking can make your walk even more beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing “mindfulness,” a mental technique to bring about the relaxation response, a physiological response in which the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, one, two, and to visualize the numbers in their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves. Overall they experienced the same stress-reducing effects of the brisk walkers. Better yet, the effects were evident immediately.

18. Give priority to close relationships. One study of more than 1,300 men and women of various ages found that those who had a lot of supportive friends were much more likely to have healthier blood pressure, cholesterol levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit from good relationships with their parents and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community.

19. Take care of the soul. In study after study, actively religious people are happier and cope better with crises, according to David Myers, Ph.D., a professor of psychology at Hope College in Holland, Michigan. For many people faith provides a support community, a sense of life’s meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on life’s woes. Even if you’re not religious, a strong spirituality may offer similar benefits.

20. Count your blessings. People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc.) experience a heightened sense of well-being.

- Source : RD