Category: Health

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What Noise Pollution Is Doing to Your Heart

Do you feel stressed every day and have trouble falling to sleep at night? Do you wake up in the morning exhausted? I felt that way for months — at my wit’s end. When I finally discovered the reason, I was shocked.

Weird Symptoms With No Cause

I felt irritable, tired and sluggish, which was weird because I’m normally perky and energetic. Things got so bad that I finally decided to give in and buy over-the-counter sleeping pills to get some relief. That morning, my sister called me out of the blue and told me to check something I had never considered.

The Phone Call That Changed It All

You see, my sister and her family live in Chicago. When I told her about my symptoms, she asked: “Is there a lot of noise near your house?” The answer was yes, because our city has been redoing the streets near us. All that time, the real reason for my day-and-night stress was noise pollution!

The Truth About Noise Pollution

What is noise pollution? It's any unwanted sound that forces its way into your surroundings. You want peace and quiet, but you can’t make the noise go away.

Usually, noise pollution is caused by loud music, insensitive neighbors, wild parties, cars driving by or airplanes taking off. At work, there can be a lot of noise from heavy machinery.

Not all noise pollution is loud. Even quiet sounds can interrupt your concentration if they’re constant. A coworker that won’t stop clicking their pen is one of my personal pet peeves.

A Not-So-Silent Enemy

Some people will tell you, “It’s just noise; it’s not that big a deal.” Don’t believe them. Noise pollution can cause more problems than you think, and serious ones at that:

  • Noise-induced hearing loss
  • Insomnia
  • Weak immune system (from not sleeping)
  • Difficulty concentrating
  • Memory problems
  • High blood pressure
  • Heart disease

It's even worse if noise pollution gets in the way of a good night’s sleep. People who live in noisy areas find it harder to fall asleep, and they get less of the regenerating “deep” sleep the body needs to repair itself. This causes other problems, from low energy levels to weight gain.

Noise Pollution and Stress

Constant noise can be devastating for your mental health. When it seems like you can’t escape from loud sounds, your emotions suffer:

  • Stress
  • Panic feelings
  • Irritability
  • Sadness and depression
  • Exhaustion

The longer the situation keeps going, the worse you feel. It can get to the point where you're thinking about taking medicine for the side effects, but the real culprit is too... much... noise!

Tips for Stopping Noise Pollution

Inside the home, turn down the volume on electronic devices. Ask your kids to wear headphones when listening to music or playing video games. What about noises from outside?

One option is to choose home decor that deadens sounds. Insulated walls, double-pane windows, carpeting and thick curtains can help. There are even soundproof layers if your neighborhood is really noisy.

Set aside time every day to relax somewhere quiet. Take refuge in a quiet space when you get home from work. My bathroom is my haven, soaking in a bubble bath with a book for 30 minutes.

At work, you can block out irritating coworkers and noisy equipment with noise-cancelling headphones at your desk. Listen to calming classical music instead. This is invaluable for concentrating when you're focused on a task.

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7 Pieces of Exercise Equipment Ideal for a Senior’s Home Gym

Maintaining workout routines as you age requires understanding your capabilities and knowing the safety concerns that most affect you. You will want to choose low-impact, efficient, and relatively safe equipment for people at an increased risk of injury. Thankfully, manufacturers and fitness enthusiasts have been aware of senior concerns for decades, meaning there are plenty of equipment and program options available for all those individuals who want to maintain a current habit or start anew.

1. Elliptical

Cardio is an excellent way to burn calories and maintain mobility. While many people use treadmills in their daily workouts, seniors should try an elliptical — a stationary cardio machine that mimics the movements of walking or cross-country skiing. The elliptical is low-impact and integrates safety mechanisms into the exercise with arm levers, adjustable resistance, and heart rate monitoring.

2. Recumbent Bike (Stationary or Standard) 

Cycling is and has always been an excellent cardiovascular exercise. While a traditional bicycle or stationary bike is a perfect option for people of all ages, some seniors may struggle to get on and off it without risking injury.  

A recumbent bike eliminates the typical obstacles of a traditional setup with a chair-like design, lower configuration, and fewer obstacles when getting on or off. Recumbents come in both stationary and standard models. Fixed options are the best for people with balance or confidence concerns. However, the standard mobile option comes in two and three-wheeled designs.

3. Lat Pull-Down Machine

Rounded posture, aches, and unaligned backs often occur among seniors because of weakening muscles and decreasing back strength. A lat pull-down machine is an excellent tool for strengthening the upper back muscles.  

The exercise requires the user to be seated. You place both hands on the bar and pull it down, either in front or behind you. The weight can be adjusted to suit your current fitness level.

4. Stability Ball

As people age, balance can become a significant concern. Core muscles are responsible for not only balance but also posture. A stability ball provides a unique and productive experience for those looking to build core strength. Because the ball is low to the ground, there is minimal risk of injury. Additionally, seniors can use the exercise tool for more than balancing routines; stretching is also great to increase flexibility.

5. Rowing Machine

Another excellent tool for building core strength is the rowing machine. Through resistance, posture, and movement, the device helps strengthen the core; it is also a low-impact form of exercise and entirely customizable. You can choose the set amount, repetition, and appropriate pressure for your current capabilities, all while increasing your endurance, working your muscles, and improving your flexibility through repetitive stretching.

6. Yoga Mat

No one said your home gym had to be expensive. Yoga is a beneficial and life-affirming exercise program incorporating flexibility, mobility, balance, breathing, and mindfulness. The only piece of equipment required is a yoga mat, which is also beneficial for other floor exercises. Another excellent program for seniors is Pilates, which is like yoga.

7. Wrist or Ankle Weights

Are you looking for more of a challenge when jogging, walking, or using the elliptical? If so, consider wrist or ankle weights. They are very light — only one to three pounds — and can be worn or carried. The best thing is the weights add just enough resistance to a low-impact workout without adding so much to become cumbersome or add stress to the joints. 

Any of the above equipment would be excellent additions to a senior's home gym. However, only you know your current abilities, so be safe.

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6 Home Remedies To Manage Arthritis Pain

Arthritis stems from one of two medical conditions: osteoarthritis — the degeneration of cartilage and bone — or rheumatoid arthritis — an autoimmune disease. While medical professionals can prescribe pain relievers and other medications to help combat symptoms, most suggest combining medicine and natural approaches for relief. There are several options for treating your arthritis at home without depending on prescriptions or over-the-counter products alone.

1. Exercise

Exercise can seem counterintuitive to those with arthritis because it involves impact and absorption at the joints. However, the appropriate form of exercise can promote flexibility while strengthening the fundamental muscles around affected bones and cartilage.   

When starting an exercise regimen, you should talk with your doctor about appropriate exercises, and you need to consider your current level of physical activity and health. People with arthritis will want to focus on low-impact workouts, which include:  

  • Cycling  
  • Walking  
  • Water activities  
  • Tai chi  
  • Yoga

2. Weight Management

Managing your weight can have a significant impact on your arthritis. The heavier you are, the more pressure you place on critical joints, including the knees, hips, and ankles. With degenerative conditions like osteoarthritis, obesity can increase the rate of deterioration. The American College of Rheumatology and the Arthritis Foundation suggests losing weight can have significant benefits on arthritic conditions, such as:  

  • Decreasing pain  
  • Improving mobility  
  • Preventing future damage  

Before delving into a weight loss journey, consult your primary physician to set goals. Your doctor can help determine a healthy target weight and design an effective program. 

3. Diet

As always, a healthy and balanced diet is the key to optimum health. A rich diet comprised primarily of fruits, vegetables, and whole foods can boost immune system strength and coordination. While there is evidence suggesting a strong correlation between rheumatoid arthritis and dietary choices, some studies also support the use of a diet to improve the lives of those with osteoarthritis.  

When assessing your current diet, there are several items to limit or stay away from, including processed foods, red meat, added sugars, saturated fats, and salt. As for the foods you want to include:  

  • Fatty fish (high in omega-3s)  
  • Turmeric dishes  
  • Tofu  
  • Edamame  
  • Dairy  
  • Broccoli  
  • Citrus fruits  
  • Nuts

4. Mindfulness

As a chronic pain condition, arthritis leads to stress, anxiety, and sometimes depression. The National Institutes of Health offer several studies and examples of how mindfulness can improve the mentality and physical condition of those with arthritis, especially rheumatoid arthritis.  

When you meditate, you help your body relax. When your body is relaxed, the brain has less need to produce fight-or-flight hormones, including cortisol — the stress hormone. Meditation, then, can inhibit the body's inflammatory responses by controlling unhelpful chemical reactions, potentially curbing arthritis pain.

5. Acupuncture

Practitioners of acupuncture — an ancient Chinese medical treatment — believe that inserting thin needles into precise locations on the body can help reroute energies and balance the body's meridians. With limited research-backed evidence, it is challenging to prescribe acupuncture as a definitive treatment for arthritis. Still, there is enough circumstantial evidence to suggest the practice can help some patients.

6. Herbal Supplements

While not backed by scientific research, some evidence suggests that herbs can help with arthritis symptoms. Some of the most popular herbs include:  

  • Ginko  
  • Bromelain  
  • Boswellia  
  • Thunder god vine  
  • Devil's claw  
  • Stinging nettle  

Arthritis is a chronic pain condition, but several home remedies and options can help relieve symptoms. If you are interested in trying one of the above methods to manage arthritis symptoms, talk to your doctor first. 

Do you have any suggestions for arthritis pain relief?

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6 Natural Ways To Alleviate Symptoms of Menopause

For most women, menopause will begin in their late 40s or early 50s, lasting for a few years. While not all women will experience severe menopausal symptoms, nearly two-thirds will. The symptoms include:

  • Irritability 
  • Mood swings 
  • Night sweats 
  • Tiredness 
  • Hot flashes

If that wasn’t enough, menopausal women have an increased risk of diabetes, heart disease, and osteoporosis. Because of the increased risks and predictable symptoms, most women look for relief from their doctors. However, not all women want to turn to prescriptions or OTC medicines to help combat symptoms. Thankfully, there are several natural ways to reduce the severity of menopause.

1. Diet and Weight Management 

Menopause leads to several hormonal changes that can weaken bones, meaning calcium and vitamin D are crucial nutrients during menopausal years. While there are many sources of both essential nutrients, some of the most beneficial are: 

  • Natural sunlight  
  • Leafy greens (Kale, spinach, collard greens) 
  • Calcium-fortified foods 
  • Oily fish 
  • Eggs 
  • Cod liver oil

While menopause commonly leads to weight gain because of hormonal changes, genetics, aging, and lifestyle choices, excess body fat around the waist increases the risk of heart disease and diabetes. Aside from reducing severe health risks, women who lose at least 10% of their body weight can eliminate uncomfortable menopausal symptoms like hot flashes and night sweats.

2. Exercise 

Exercise is an essential part of a healthy lifestyle. While it might not have any effect on hot flashes, several studies suggest the positive impact of consistent workouts, including: 

  • Improved energy 
  • Better sleep 
  • Decreased stress 
  • Healthier joints 
  • Improved metabolism 
  • Reduced risks of diabetes, heart disease, cancer, stroke, osteoporosis, high blood pressure, anxiety

3. Hydration

A common side effect of menopause is dryness and dehydration; the assumed cause is decreasing estrogen levels. Menopausal women should consume at least eight to 12 glasses of water per day to reduce the likelihood of dehydration, dryness, and bloating.  

Drinking enough water can also help with weight management and loss. When you drink enough water, you are more likely to feel fuller longer. Additionally, water can increase your metabolism.

4. Trigger Foods

Some women might be surprised to learn that certain foods can trigger adverse menopausal side effects, such as mood swings, night sweats, and hot flashes. While there are several common triggers, including alcohol, caffeine, spicy and sugary foods, every woman is different. 

It would be best if you kept a symptom diary to track your trigger foods. Write down everything you eat and how you feel after the meal. You want to keep track for several weeks to determine likely food triggers.

5. Phytoestrogens

Phytoestrogens mimic the effect of estrogen in the body, meaning foods rich in these compounds can help balance hormones during menopause. Women in many Asian countries consume diets rich in phytoestrogens, and many experts credit that to why women in such countries rarely experience hot flashes. 

The phytoestrogen content can vary by food and processing method. Some of the foods with the highest phytoestrogen content include: 

  • Soybeans 
  • Soy products 
  • Tofu 
  • Flaxseeds 
  • Tempeh 
  • Linseeds 
  • Beans 
  • Sesame seeds

6. Supplements

While the evidence is limited, many women stand by the use of natural supplements for treating menopausal symptoms. Some of the most popular supplements include: 

  • Black cohosh 
  • Phytoestrogens 
  • Probiotics 
  • Prebiotics 
  • DHEA-S 
  • Kava 
  • Dong Quai 
  • Evening primrose oil

Menopause is a natural part of life, but its symptoms can be challenging. By making a few lifestyle and dietary changes, you can curb the severity of symptoms. However, you should always consult your doctor before making any drastic life choices. 

How do you cope with the symptoms of menopause?

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Your Heartburn Might Be Acid Reflux

Raise your hand if you’ve ever experienced heartburn. If you could see me right now, you’d notice my hand is raised very high! If I even look at certain foods (especially fatty foods and carbonated beverages), I can feel that familiar burning in my esophagus.

It turns out heartburn is a very common condition that impacts an estimated one out of every five people. It is described as a painful or burning sensation that begins in the upper part of the abdomen and moves upward. Many people experience this unpleasant sensation after eating certain foods. It can also be triggered by wearing clothing that’s too tight around the midsection or by lying down too soon after eating.

But what if you’re actually dealing with acid reflux rather than heartburn? If you’re wondering what the difference is between the two, here’s a brief overview of what acid reflux is and how it differs from heartburn.

What You Should Know About Acid Reflux

Acid reflux is a condition that happens when stomach acids and potentially other contents from your stomach make their way back up through your esophagus. As you can imagine, this can be very painful and irritating. But more than that, they can be damaging to your body and your overall health.

The reason stomach acid comes back up through the esophagus in people who have acid reflux is often because the sphincter in the lower esophagus doesn’t work properly. Whether it’s weakened or damaged, the sphincter fails to close all the way and allows the harmful contents of the stomach to come up where they don’t belong.

Another common cause of acid reflux is a hiatal hernia, which is an abnormality in the stomach that occurs when the upper portion of the stomach and the lower esophageal sphincter move upward into the diaphragm area. The diaphragm normally keeps the stomach separated from the chest, but in cases where a hiatal hernia is present, the diaphragm can’t prevent stomach acid from rising up into the esophagus.

Other potential causes of acid reflux disease include:

  • Smoking
  • Pregnancy
  • Carbonated beverages
  • Spicy foods
  • Being overweight or obese
  • Taking too much ibuprofen, aspirin, or some blood pressure medications
  • Lying down or bending over immediately after eating a heavy meal
  • Snacking or eating too close to bedtime
  • Drinking too much alcohol

Generally, eating a healthy diet low in processed foods and sweets can help minimize the symptoms of acid reflux.

Symptoms of Acid Reflux

But what if you’re not sure whether you have acid reflux or something else? Well, here are some common acid reflux symptoms to look for:

  • Sour taste in your mouth
  • Burning sensation rising from your stomach into your chest
  • Regurgitation of food (this often happens when burping)
  • Difficulty swallowing food
  • Dyspepsia (a burning sensation in the middle part of your stomach)
  • Frequent bloating
  • Chronic upset stomach
  • Excessive burping or vomiting
  • Feeling uncomfortably full
  • Dry cough
  • Chronic sore throat (especially in the mornings)
  • Asthma symptoms

These are all common symptoms of acid reflux. If you ever experience a tightening or squeezing sensation in the chest, or heartburn that seems different than usual, you may want to seek emergency treatment, as you might actually be experiencing a heart attack!

Acid Reflux Treatments

There are a few things you can do to minimize your acid reflux symptoms and improve your quality of life. They include:

  • Medication prescribed by a doctor
  • Surgery
  • Lifestyle changes (including losing weight and eating a healthy diet)
  • Quitting smoking
  • Avoiding late meals
  • Sleeping on an incline
  • Avoiding carbonated beverages

I have found great relief from my acid reflux symptoms, and I have confidence you can, too! You may want to begin by making lifestyle changes, then visiting your doctor if your symptoms don’t improve or if they’re already severe. You’ll be amazed at how much better you feel when you’re not dealing with acid reflux anymore!

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Childhood Obesity: The Epidemic and Cure

More and more children are becoming obese. While alarming, the cause is not surprising. Like adults, obesity in children results from the consumption of too many calories, leading to a BMI measurement that places them into a category beyond the ideal weight classification for someone their age and height.

The rising numbers are alarming because medical professionals are beginning to see younger patients presenting with high blood pressure, liver disease, high cholesterol, type 2 diabetes, and more. While medical researchers continue to dig into potential treatment options for obese children, the primary treatment remains preventative.

If parents want to protect their children against the potential health consequences of obesity, they must take responsibility and control for incorporating a healthy diet in the home. Additionally, parents can help children maintain efficient physical activity every day — a minimum of one hour per day.

Exploring the Underlying Causes of Childhood Obesity

Not all factors of obesity stem from unhealthful eating; there are also genetic and medical conditions to consider before diagnosing the underlying problem. However, despite other contributors to weight gain, most cases of obesity, especially among children, stem from unhealthy foods and a sedentary lifestyle. Understanding the lifestyle and genetic predisposition of children will help determine the cause of the growing crisis of obese children. Still, it is not as simple as saying eat less and exercise more.

To understand the problem, it is necessary to break down obesity into several factors: behavioral, environmental, medical, and genetic. Behavioral factors contributing to weight gain include eating a nutrient-poor diet, consuming more significant portions, spending too much time in front of a computer or television, and spending too little time being active. Environment factors include access to junk food over healthy food and limited access to parks or physical activity. Genes also play a role in the risk of obesity, but they do not determine the outcome. Finally, certain medical conditions can contribute to weight gain, including specific treatments and medications for those conditions.

Is Childhood Obesity Really a Problem, or Is It Overblown?

According to the Centers for Disease Control and Prevention, approximately 19.3% of children and adolescents or 14.4 million young individuals are considered obese by BMI measurements. While that number might not sound too jarring, it has tripled in the past 30 years and continues to grow.

Even among two to five-year-old children, the number is growing and is currently sitting at 13.4%. The percentage increases to 20.3% for children ages six to 11. These numbers are not overblown, and if they are anything, they are a favorable estimate, meaning real numbers are likely higher than these estimates. Additionally, those numbers only worsen when factored into the socioeconomics, with lower-income and minority communities showing a greater presence of obese children.

Something has to be done to curb the numbers and improve the health of children. Without intervention, children are sure to experience negative symptoms and consequences throughout their lives.

Symptoms and Consequences of Childhood Obesity

Children will suffer psychologically and physiologically from poor diets and sedentary lifestyles. In many cases, children begin to suffer from depression as they hit their teens. They may suffer from body-image issues. Additionally, they will experience greater health risks, including asthma, heart disease, diabetes, liver disease, cancer, and reproductive problems later in life.

Prevention is the most effective tool to prevent childhood obesity, meaning healthy eating and exercise. Parents must instill their children with a nutritional foundation to make the best choices as they get older.

Do you have any advice for concerned parents?

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Exercise Your Way to a Healthier Immune System!

Exercising is good for your heart, your muscles and your mood. Did you know it’s also amazing for your immune system? Recently, scientists discovered that working out boosts your defenses against infections.

Why Is Exercise Important for a Strong Immune System?

There are several reasons why exercise is good for your immune system. When you put them all together, you feel happy, healthy and energized.

1. Physical Activity Reduces Stress Levels

Anxiety weakens your immune system. When you’re not sleeping at night and you feel stressed all day, your body is vulnerable to illness. Exercise to the rescue! Any kind of physical activity can lower stress hormones and get your immune system back on track. Even something as simple as getting some fresh air and going for a walk helps!

2. Exercise Strengthens Your White Blood Cells

White blood cells are the most important part of a healthy immune system. They detect and destroy viruses, bacteria and toxins. When you exercise, your body produces more white blood cells and it speeds up your blood circulation so these defenders act quickly. When your immune system catches harmful invaders right away, you don’t get sick.

3. Working Out Gives You a Mini Fever

Viruses don’t like it hot. That’s why your body triggers a fever when you have an infection: it kills off the invaders. Exercise has a similar effect. As your heart rate increases, so does your core body temperature. That may help destroy viruses before they have a chance to attack.

4. Staying Active Alleviates Inflammation

Regular exercise can lower inflammation all around your body — from sore muscles to tender joints. When your body is fighting a war against chronic inflammation, it has to use a lot of “soldiers.” That can leave your body’s defenses wide open for invaders. By reducing inflammation, exercise lets your immune system deploy “troops” to protect you against viruses instead.

The science doesn’t lie! According to one study, people who exercise at least three times a week are 25% less likely to get a cold.

What Are the Best Exercises for Your Immune System?

The goal with exercise is to boost your heart rate and strengthen your muscles. I like to do a blend of cardio workouts and whole-body strength training.

Excellent Cardio Exercises

What I love about cardio is that it gives you a chance to recharge emotionally while you’re increasing your heart rate. If you have the chance, do these exercises outdoors and watch the stress melt away (and fat, too)!

  • Brisk walking
  • Jogging
  • Mountain biking
  • Cycling
  • Swimming
  • Jumping rope
  • Fitness dancing (like Zumba)

My Favorite Strength Training

These are some simple exercises anyone can do at home. Buying a resistance band or free weights isn’t necessary, but they do help with your results. For an extra boost to your strength training exercises, hold each position for a few seconds:

  • Squats
  • Lunges
  • Push-ups
  • Planks (like push-ups but holding the position using your elbows)
  • Arm raises
  • Leg raises
  • Side leg raises

You should feel the burn, but you don’t want pain. If lunges make your knees hurt, for example, do leg raises on your back instead.

How Much Exercise Do You Need?

Any level of physical activity has benefits for your immune system, but you should aim for moderate- or high-intensity exercises. Start by exercising for 15–30 minutes, three to five days a week. This slims your tummy and helps your body feel great at the same time!

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The Corruption of the Term Lymphatic Health

The lymphatic system is a legitimate and essential part of the human body. Its primary function is to supply the body with white blood cells to stave off infection and disease and remove toxins from the system. Lymph is the fluid that contains white blood cells and navigates the circulatory system.

Therefore, when speaking generically about lymphatic health, there is no disagreement that it is crucial. However, where the conflict arises is in the definition of lymphatic health and the corruption of the concept by money-hungry entities, like many of the detoxification brands built on shoddy science; even worse, are those companies co-opting legitimate science and twisting the research to meet marketing goals.

Lymphatic Massage and Facial Rollers

Manual lymphatic drainage massage is a therapy that offers significant benefits to people suffering from lymphoedema. However, it is only beneficial for a specific tissue swelling and only provides temporary relief to patient symptoms, not a cure.

For those unfamiliar, lymphoedema is a chronic and often painful condition that causes swelling, primarily in the arms and legs. It is the result of an ineffective or malfunctioning lymphatic system.

Being as the lymphatic system is a source of transportation of white blood cells and a clearinghouse for toxins, skincare and beauty brands latched onto an effective therapy and disseminated the information as overwhelmingly beneficial to all. It was an understood deceit.

Despite there being little to no evidence of lymphatic massage benefits to the general public, brands brandished tools and techniques under the guise of detoxifying massages. These corporate entities and individual celebrities pushed their pseudo-science as actionable and legitimate. They made clever claims that lymphatic massage could reduce the risk of diseases like cancer — clever because most companies never directly stated such claims, only insinuated them. 

Beauty Industry and Lies

It is not surprising that the beauty industry has taken sound science and bastardized it into a profiteering machine. The practice is quite common; for example, despite little evidence to support detoxification claims, the industry has managed to turn it into a multi-billion dollar enterprise. 

Consumers seem hungry for innovation in the health industry. Whether that hunger comes from a recognition of mortality, fear of illness, or a genuine interest in improved health is anyone’s guess. However, it is as clear now as it always has been that dietary trends, like lymphatic massage, are not essential to health for the average person.

Traditional Health and Wellness Advice Remains Constant

For those wishing to be healthier, lose weight, and improve wellness and mobility, the solution is the same as it has been for decades, centuries even: a balanced diet and exercise. The key to a healthy lifestyle is tried and true; momentary fads, temporary trends will not outlive the fact-based rules of nutrition and physiology.

Lymphatic health is a natural result of healthy eating, exercise, and hydration. Unless you are directly affected by a lymphatic disorder or illness, you will likely see little benefit from lymphatic massage or any of the other devices, therapies, or tools trying to piggyback off of the growing interest.

Do you have any thoughts on the beauty industry's habit of distorting science for profit?

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The 5 Best Vitamins for Your Joints if You’re an Active Senior

Often, I hear people say they’re surprised I’m so “active for my age.” I have to admit, there’s a big part of me that’s proud when I hear such things, and a small part of me that feels a little indignant. Why do people automatically expect the seniors in their lives to become fragile and immobile? I certainly don’t subscribe to that idea!

But I have to be honest. Within the past few years, I’ve noticed more joint pain than usual. So I decided to look into supplements (specifically vitamins) and learn which nutrients can help minimize my joint pain. I found out that these are the best vitamins for the active senior to take for joint support.

1. Vitamin D

I like to call Vitamin D the Captain America of the vitamin world. I mean, this guy is no lightweight! Vitamin D is touted to help all kinds of things, from general immunity to your mood. It turns out that taking a vitamin D supplement can also help relieve joint discomfort.

Vitamin D is great for bone health because it reduces inflammation in the joints and it helps your body absorb calcium (which is one of the most important components in your bones). If you’re not a fan of supplements, try getting more of this important vitamin from fish, whole milk (or fortified milk), cod liver oil, mushrooms, eggs and cheese.

2. Vitamin K

You’ve probably heard of vitamin D and how important it is for your health, but when’s the last time you heard someone say you should increase your consumption of vitamin K? Though it’s talked about much less than most other vitamins, vitamin K is essential for good bone formation.

This unassuming vitamin helps to make bones strong by activating proteins that help with bone mineralization and formation. It’s important to note that vitamin K deficiencies aren’t very common. Most people get enough vitamin K from their diets. Foods such as spinach, broccoli, eggs, liver, and strawberries are all high in vitamin K.

If you think your body could use a boost of this important bone-health ingredient, try supplementing with it. There are no known risks of taking too much vitamin K, but it is best to carefully follow the recommended daily intake instructions on your vitamin K supplement packaging.

3. Vitamin C

Scientists have done some research on vitamin C and its role in bone health, and the results are very interesting. It appears that vitamin C stimulates the cells responsible for building bone. It also enhances the effects of vitamin D on bone metabolism and aids calcium absorption. Who knew?

Vitamin C also plays a role in forming collagen (an important component of bones). Research also shows that this lovely vitamin may help prevent osteoporosis. So load up on these foods that are packed full of vitamin C: bell peppers, cruciferous vegetables, Guava fruit, kiwifruit, citrus fruits, tomatoes, and strawberries.

4. Vitamin E

You probably already know that vitamin E is really great for your skin, but did you know it can help reduce oxidative stress on joint cartilage as well? Some studies show that vitamin E helps reduce joint pain more than nonsteroidal anti-inflammatory drugs!

Foods high in vitamin E include sunflower seeds, nuts, avocado, salmon, mango, kiwifruit, and wheat germ oil. Add these foods to your diet or supplement with vitamin E to boost joint comfort and health.

5. B Vitamins

B vitamins are great for energy, and they can also help reduce joint pain. Vitamin B12, in particular, reduces the amino acid homocysteine (which is usually high in people with rheumatoid arthritis). You can get vitamin B12 from organ meats, fortified cereal, beef, and tuna.

So there you have it! A list of delicious, natural foods that are packed full of joint-healthy vitamins. Try to incorporate these foods into your diet and consider supplementing with the above-mentioned vitamins if you think you’re deficient.

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Try These 3 Amazing Foods That Lower Your BP

lower blood pressure

1. Salmon

Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!

To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:

  1. Season the salmon fillets with thyme, oregano or garlic (or all three).
  2. Place each portion in parchment paper or foil.
  3. Sprinkle a dash of lemon juice and drizzle some olive oil on top.
  4. Fold parchment or foil and place in a preheated oven.
  5. Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.

Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.

2. Garlic

Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.

Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.

The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!

3. Spinach

Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?

Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.

In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.

Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.

The Key To Lowering BP With Nutritious Foods

Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!