As you approach later life, it becomes more important to eat a varied, balanced diet. This is because the types of nutrition that you consume can have a direct effect upon your overall health and wellbeing. There are a variety of foods that are rich in nutrients that can keep you healthy, and it is important to know exactly what they are if you are serious about your health. The crucial part is having an awareness of which specific foods work for you. If you are interested in learning more, then take a look at the following guide, which outlines the best types of food to keep you fit and healthy in later life. 

Fruit and Vegetables 

One of the most important building blocks of a healthy diet is fruit and vegetables. They can help to protect against a lot of diseases, spanning from cancer to heart disease. Additionally, they can give you a variety of vitamins and a lot of low-fat fibre. It is recommended by many national governments to make sure that you intake at least five portions of different fruits and vegetables each day. This is true whether you are living at home or if you are living in a senior living Buffalo Grove facility.  

Carbohydrates 

To make sure that you have a diet which is rich in fibre and starch, which can help you with bowel movements and making sure that you are properly fed, it is essential to make sure that you are eating plenty of fibre-rich, minimally processed carbs. The most beneficial ones include: 

• Wholegrain rice 
• Wholegrain bread 
• Wholegrain pasta 
• Potatoes 
• Whole oats 

This is a type of food that can be easily consumed at breakfast. Make sure that your breakfast is filled with wholegrain cereals in order to maximize your carbohydrate intake. To help the fibre move through your body properly, make sure you also drink several glasses of water a day. 

Fish

Eating fish has all kinds of benefits for your health. Low in fat and high in proteins, fish contains important properties such as omega-3 fatty acids, vitamins D and B2, calcium, phosphorus, iron, magnesium, and potassium. You should be aiming for around two portions of fish a week, or a quality daily fish oil supplement or vegan friendly alternative such as one based on micro algae. If you live by the sea, you may be able to pick up fresh fish at a local market. Alternatively, you should also be able to find lots of tasty frozen fish in your local supermarket. 

Dairy Products/Dairy Alternatives

If you are looking for sources of calcium as well as vitamins A and D, it is important to make sure that you are eating a whole host of different dairy products or dairy alternatives fortified with calcium and vitamin D. The most obvious source is milk, but it can also be found in cheeses and sauces. If you are a vegan or happen to suffer from a lactose intolerance, you can find a whole variety of alternative calcium sources in almond or soy milk. 

This article was originally published by rosannadavisonnutrition.com. Read the original article here.

Now, more than ever, the need to stay fit and healthy is becoming more relevant. Whether you’re staying at home or still doing some travelling, getting and staying fit should still be on top of your itinerary.

Here are some tips to stay fit while travelling:

Eat Clean, No Matter Where You Are

It all boils down to basics – eat your greens, eat your fruits and stay hydrated.

“I’m making healthy food choices.”

“I’m drinking more than 8 glasses of water a day.” – Do I still need to exercise?

The answer is one big YES!

Think of it this way – we use our body 24/7. While we work, while we sleep, while we rest. While it’s great that you’re eating a balanced diet and getting hydrated, fitness is MORE THAN THAT.

To function properly, the body also needs movement or exercise. With proper workouts, the body will become stronger, your brain will produce more happy hormones, and you can feel a rush of energy like never before. Your stamina will also improve – and the best part? You’ll look and feel great!

Try to insert at least 15 minutes of working out while you travel. Your body will thank you for it!

Take A Breather

There are some people who want to de-stress by travelling but end up being stressed out because of connecting flights, trying to squeeze in itineraries, etc.

The whole point of taking a vacation is missed!

Don’t make this mistake – when you’re on vacation, try to slow down, and enjoy the spontaneity.

If you want to do something out of your comfort zone, or simply want to indulge yourself with a much-needed travel experience, how about taking a step towards the best retreat experience ever made?

Check out this boot camp in Thailand that hits two birds with one stone. You get to travel AND stay fit, while meeting new people with the same goals and mindset!

Walk It Out

Admit it, when you travel, there’s always the temptation of binging on the sumptuous and irresistible local delicacies. And there’s absolutely nothing wrong with that!

You don’t need to feel guilty for eating your heart out on that buffet or at that local watering hole.

Shed those extra calories by taking a walk! Enjoy and take-in the scenery while sweating out those guilty pleasures you’ve been eating for lunch or dinner. A perfect sunset view will make the walk so worth it!

“Skip” It

You can also ditch the outdoor walks and sweat it out right in your hotel room! If you’re into skipping ropes, then there’s probably one lying in your luggage (or it’s in your list of things to bring if you haven’t packed yet).

Having a spacious room is great, but if you’ve booked a small room, don’t fret! You can simply take your jump ropes outside, and you can head to a park, an open field, or simply an open area where you can skip your worries away!

Yoga-t It

Pun intended, yoga is one of the simplest ways to stay fit while travelling! You don’t have to deal with a lot of equipment, it’s just you and your yoga mat, and you’re all set!

Reach that zen and stretch all your stress, jet-lag and worries away!

Staying fit while travelling is not only possible, it’s surprisingly simple! Travelling works wonders for your mental and emotional health, but don’t forget to balance it out with your physical health. Stay active even when you travel!

This article was originally published by artofhealthyliving.com. Read the original article here.

The covid pandemic has highlighted more than ever just how important it is to keep yourself fit and healthy with covid friendly outdoor activities. The past 18 months taught us to be creative with how we worked out, as lockdown restrictions meant gyms, sports clubs and swimming pools had to close. And so we moved outside. As Autumn starts to creep around however, the light evenings fade and the temperatures gradually start to lower, which means the motivation to exercise outdoors can start to lessen.

But the virus is still there and being outside will always be lower risk than sweating it out in a busy gym, which is why we’ve come up with a list of 5 covid friendly outdoor activities to keep you fit this Autumn.

Horse Riding

Have you ever fancied giving horse riding a go? If you have, then now is the time to jump in that saddle, as horse riding is one of the best covid friendly activities you can try this Autumn.

If you’ve never ridden before, you will need to contact your local stables to enquire about some lessons. Most stables will allow you to have a taster session to see if you get on with it or will at least allow you to visit them beforehand so that you can check them out. It’s not the cheapest activity, so you want to make sure that it is a reputable stable – a lot can be said for first impressions and if you can see that the stables are well kept like these from valestables.com, that the horses look healthy and happy, and that they get good reviews, then you’re onto a winner.

Once you’ve had a few lessons, you may be invited out on treks, which take you out into the countryside to explore local trails. This will be in a group, but horses are very good at socially distancing so you will never get too close to another rider. The horses used in trekking are usually quite placid and have been trained to follow the one in front. Plus, there will always be at least one professional with you to help guide the group and keep the horses under control.

Can you think of anything better than riding through woodland and fields, breathing in all that fresh air, and knowing that you are getting fit at the same time as having the time of your life? Horse riding really is the perfect autumnal activity.

Kayaking

Many of us will have experienced some degree of mental health issues as a result of the covid pandemic. Outdoor activities, such as kayaking are great for helping not just our physical health, but also our mental health and wellbeing too. Kayaking, or indeed any water sport, is particularly good because of the calming nature of water. Just being out on the water somehow helps to relax us, to slow us down, and to create feelings of calm.

You can hire a kayak relatively cheaply and it is a very easy activity learn. You will be given a safety briefing and a buoyancy aid, but other than that you are free to head out onto the waters and explore. You can get kayaks suitable for one, two or three people, so it is up to you to decide if you would like company or not. From a physical point of view, kayaking is great for toning and building up your upper am and body strength.

Paddleboarding

SUP (Stand Up Paddleboarding) has been one of the most popular activities throughout the pandemic, and just because the summer is now coming to an end, doesn’t mean we need to stop this fun activity. Invest in a good quality wetsuit and you’ll be totally fine, plus all that practice over the last 18 months surely means you won’t be falling into the water any more now anyway!

If you haven’t yet tried paddleboarding, don’t worry there’s still plenty of time to learn, and this is one of the most covid friendly outdoor activities you’ll find this Autumn. The appeal of paddleboarding comes from the fact that you are in control, you can make it as relaxing or as strenuous a workout as you like, so in that sense it can be done by pretty much anyone.

You will need a paddleboard and paddle, which many water sport companies rent out or you can buy paddleboards from a range of different places if you would like your own. The best kind are inflatable ones, which are easier to transport and to store at home. Although it can seem tricky to begin with, it is all about balance and confidence, and once you have mastered standing up on it, it’s up to you to decide where to explore. Paddleboarding relies on core strength, and you can end up having a full body workout from a simple 20 minute paddle down the river. At the time it will probably feel like you’re barely moving and you may wonder what good it’s doing, but your muscles will definitely know about it the next day!

It is a great family friendly activity that everyone can get involved with and it allows you to explore areas that could be inaccessible by land, so you’ll be guaranteed to avoid the crowds. It’s fun, it looks cool, and it gives you the chance to unplug from the stresses of daily life, all while giving you an amazing workout.

Hiking

Remember lockdown one? When we literally couldn’t do anything, other than leave our homes for a limited amount of time for a bit of fresh air and exercise? Seems a lifetime ago now, I know, but one good thing to come out of the pandemic is that it has encouraged more of us to head out on a daily walk. So now that we’ve got more freedom, it’s time to ramp things up a notch and give hiking a go.

You might be wondering what the difference is between walking and hiking, and put simply walking is carried out on flat, hard surface and is maybe one or two miles long, whereas hiking is on rough terrains such as forest, fields, mountains etc. and for longer periods of time. Both are fantastic for health in many different ways, but hiking ups the cardio and endurance, and because it is over a longer distance will also burn more calories.

Physical exercise like hiking promotes good heart health, helps to lower blood pressure, builds stronger bones and muscles and also increases the efficiency of the lungs. However, the mental health benefits are also worth mentioning too, as hiking allows you to escape into nature, and with the mental health of the nation at an all time low, we could all benefit in being exposed to more time in the great outdoors. If you need time on your own, it is the perfect activity to escape the worries of the world. But equally if you’d prefer some company, you can easily keep your distance from your hiking companions if you’re worried about virus transmission.

Wild Swimming

With the closure of swimming pools, people went out of their way to find other ways to get their water fix and one of those ways was wild swimming. Wild swimming is exactly as the name suggests – swimming in the wild. Of course, caution must be taken. You need to research the area you’re swimming in, firstly to check whether you are allowed to swim there, and secondly that it is safe.

Wild swimming can be done in the sea or in lakes or rivers and there are now plenty of local groups that go out together if you would prefer to seek the experience of others who have done it already, but of course it can be enjoyed equally as much if you go out on your own. Equipment wise you really don’t need much, just a wetsuit (UK waters are cold, especially going into Autumn), swimsuit and plenty of warm layers to wrap up in afterwards. You may also benefit from buying a pair of water shoes to help navigate over stony beaches or rocky riverbeds before you start swimming.

The health benefits of wild swimming are numerous. The exercise in itself is great as a cardio workout, however repeated exposure to cold water helps to improve metabolism and circulation, to reduce blood pressure and fat disposition, and is also a known stress reliever.

Covid stopped the world. None of us could have ever imagined what was going to happen and none of us will ever forget this strange time in history. For a while we were surrounded by constant bad news and negativity, as the way we lived changed completely. But as we slowly but surely creep out of these bad times it allows us to reflect on what we’ve been through and to recognise that not everything was bad. That actually it taught us a few things about ourselves, about others, and about how we prioritise things in our lives. To not take things for granted, ever.

Despite our freedom being taken away from us, in a sense it gave us a newfound freedom to try new things, to be brave and resilient, and to live life to the fullest. Seizing every opportunity. Now it’s up to us to continue with this lust for life and one way to do this is by trying new covid friendly outdoor activities, ones that perhaps you’ve always wanted to do, but haven’t found the time or got round to organising before.

These covid friendly outdoor activities allow you to do exactly that this Autumn, while also still acknowledging that the virus hasn’t gone away and that we must all play our part in helping to stop transmission. Let us know which ones you try!

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

Many people are interested in staying fit and healthy, but they don’t want to go to the gym. Whether you can’t afford it or don’t like it, there are still ways for you to stay fit without going to the gym.

Find a partner to work out with, with similar goals to make it more fun and keep each other accountable. They can do the same thing as you or different, but be sure they are on board with your fitness journey.

Here Are 9 Methods To Help You on Your Quest!

Walking

Walking is one of those things which everyone should be doing every day because it’s so easy to get out there when you’re less than five minutes away from a walking distance, then take a brisk 20-minute walk if not at least walking outside counts too.

Swimming

Swimming is a really good exercise because it builds muscle tone, endurance and flexibility for the back. It also burns calories!

Dancing

Dancing counts as being mentally active, which can help you stay focused when you’re then tired at work and exercising helps keep your brain healthy by releasing endorphins which are natural mood enhancers.

Studies have proven that those who take up ballroom dancing experience improved balance, proprioception (awareness of body position) and motor skills after only six months!

Yoga

Yoga is excellent for flexibility, strength and as a way to relax. It also decreases stress levels, so if you’re feeling stressed, then try it out!

Studies show that yoga is actually effective in reducing inflammation and increasing muscle flexibility which has been linked with better blood sugar control. Yoga also provides an excellent opportunity for you to take some time out from your schedule and spend quality time relaxing before or after work.

Boxing/Martial Arts

Boxing or martial arts are really good at increasing your fitness level while building muscle tone because they work on the whole body!

Boxing or martial arts can also help with weight loss by dropping fat that doesn’t need exercise but only diet control. The workout from these exercises will eliminate those pesky love handles that make us all feel less confident about ourselves!

Karate

Studies have shown that karate practice can improve cardio health as well as reduce blood pressure due to its focus on stress reduction techniques.

Roller skating

Roller skating is a great workout that can burn up to 500 calories per hour. As you skate, your feet and legs work together to propel you forward while pushing off with the opposite foot. There are several health benefits of roller skating. Roller skates also provide an easy way of getting around when walking or biking isn’t possible, which means they are perfect for days when it is too cold outside for outdoor activities!

Remember to wear a helmet and knee pads when roller skating on the streets. They’re also helpful if you find yourself needing help with your balance during these activities.

Cycling

Cycling is great for cardiovascular health with its benefits, including decreasing blood pressure while increasing fitness levels, but walking or jogging will do just fine too.

Hiking

This one may seem like an oddball option here, but walking uphill does count as cardio since when we walk up hills, our heart rate increases significantly more and walking and hiking uphill can result in burning up to 300 calories per hour.

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

You can spend most of the year getting in shape for summer, but once summer is here, it’s easy to undo all of your hard work. From days out in the beer garden to endless weekend barbecues, all of the fun opportunities that summer brings can get in the way of your fit and healthy lifestyle.

As with everything in life, finding a balance is important. There’s no reason why you can’t enjoy yourself this summer while still keeping up your healthy routine. Here are some tips to help you strike the balance between fun and fit this summer.

Plan Out Your Week

Summer is the time for spontaneous plans, but if you throw your schedule completely out the window, you’ll find it’s much harder to keep up a healthy lifestyle. Start each week by planning the things you can control. Making time in your week for workouts and giving yourself some ‘me’ time can get you off to a good start, allowing you to then make time for other plans. Why not try working out outdoors so that you can make the most of the weather while getting fit this summer too?

Be An Early Riser

One of the best ways to stick to your fitness routine is to get up earlier in the morning. A morning workout is a great way to start the day, and it means it’s over and done with, before you get a chance to make other plans. You can learn to be an early riser by changing some of your habits – it’s much easier in the summer and you’ll get a thrill out of feeling productive and energised. Develop a morning routine that will make everything else in your day possible without guilt.

Eat Well Where You Can

Eating out with friends is one of the best things about summer, but it’s important to strike a balance with your diet to ensure you eat well most of the time. Plan your food where possible, prioritising healthy, nutritious options when you’re at home or at work. If you take a look at Beko’s vitamin survey, you can get a good idea of what’s needed to help you boost your vitamin intake to help your body get what it needs to stay healthy. A morning smoothie can be a great way to boost your vitamin intake, and makes a refreshing breakfast for those warm summer mornings.

Get Plenty Of Sleep

Your sleep can suffer in the summer. From long days and nights out to dealing with hot and humid weather, your body may not get the sleep it needs to function well. Fortunately, there are some great tips you can try to help you sleep better in the summer that could help you get a more restful sleep. Aim for 8 hours a night and try not to burn the candle at both ends!

After what has been a difficult year, you deserve an amazing summer. By finding that balance between having fun and staying fit, you’ll be able to enjoy a happy, healthy summer with all of your nearest and dearest.

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

We all know that the secret to good health is to eat well and exercise frequently. However, as we enter our senior years and certain health issues begin to occur it can be all too easy to make excuses and to let those bad habits slip in. It is important we equip ourselves with the knowledge about what old age really means and familiarise ourselves with some of the potential problems we may experience later in life. And the sooner we start to make any necessary lifestyle changes now, the better our health will be in the future.

With this in mind, we want to look at some of the ways you can stay fit and healthy as you enter your senior years:

Use It Or Lose It

The old saying of “you need to use it or lose it” is never truer than in your twilight years and this is equally relevant to both our physical and mental health. To maintain the quality of life that you have been used to will require some effort, but it’s important to remember that you are no longer a teenager, and you cannot do some of the things you once could. Depending on your age and capability now may be the time to reach out and ask for help. Don’t worry we’re not sending you to a care home just yet, but there’s absolutely nothing wrong in looking at the options for live in care, especially if you are keen to keep your independence and continue living in your own home. A live in carer won’t take over your life, they are simply there to assist you and to help maintain the quality of life you are so desperate to keep hold of.

It might be that you are completely physically able, but your memory isn’t quite what it once was, and this can become a problem if it means you’re forgetting to take medication, or if you are struggling with certain day to day tasks. Or perhaps you’re the most switched on person you know, but frustratingly it’s your body that’s starting to let you down and you now find it a struggle to get up and down the stairs or do some of the household chores. Live in care can help with all of these things and more, but at the same time encourage you to keep on using your brain and your body in order to maintain that level of independence that we worry so much about losing.

As we age it is inevitable that our pace of life begins to slow and there’s nothing wrong with that, but there is a difference between slow and static. We must keep moving and we must keep looking after ourselves if we want to continue enjoying the life we have. After all, getting old doesn’t mean that it’s time to give up just yet. Many of us still have plenty of years ahead of us and staying fit and healthy in our senior years just means we get to enjoy those years a lot more than if we were to just sit back and do nothing

Stay Physically Active

Exercise, as we all know, is essential for good health. It helps us to maintain a healthy weight; it reduces the impact of illness and chronic disease; it improves flexibility, mobility and balance; and it is good for our mental health too. All very important factors as we get older.

If you are someone who has always exercised, then continuing this healthy habit may seem easy. And that’s true if your body hasn’t yet encountered any issues, but if you start to notice more aches and pains, it is important to listen to your body and adjust your workout accordingly. Any movement is good movement, even going for a walk or doing some gardening counts as exercise, and what is most important is that you are moving regularly in a way that doesn’t put strain on your body.

If on the other hand you are someone who is new to exercise, it doesn’t mean that age needs to be a barrier – you are never too old to start! You will however, have to be a lot more careful about the exercise you choose and this is where getting professional help will benefit you, as personal trainers will be able to work out a fitness plan completely tailored to your ability.

You may consider yourself too frail or too old to exercise, but that is really is no excuse. Everyone can exercise, it’s all about finding the right kind of exercise for you and adjusting the intensity accordingly. As a general guideline, adults over the age of 65 should be aiming to do some kind of activity every day, with at least 2 of them involving something like yoga, Tai Chi or Pilates to help with flexibility, balance and strength, and at least 15o minutes of moderate activity every week, such as a gym workout or a brisk walk etc. This kind of exercise will help make you feel stronger and can really help the fight against osteoporosis, which is a particular concern for women who have gone through the menopause and are now in their senior years.

Keep Your Mind Healthy

Regular exercise is also good for brain health and mental wellbeing, but there are also other things you can do to keep alert and cognitive in your senior years. Dementia and Alzheimer’s are common diseases among the elderly and while we can’t do anything to completely prevent them, especially if there is a family history, we can delay them for as long as possible. As we get older and start to slow down, so too do our brains. Just like the muscles in our body, if we use them less they work less and gradually they start to deteriorate. The same is true of our brain and the effect is that we become more forgetful and our ability to learn decreases.

Brain stimulating activities that are good for the senior years include crosswords and Sudoku, jigsaw puzzles, reading, chess and other board games. Activities such as these help stimulate parts of the brain that deal with problem-solving, memory, concentration and attention. It is essentially exercise for the brain, a mental workout if you like, and according to a study undertaken by the International Journal of Geriatric Psychiatry, this can result in brain function that is 10 times younger than your actual age.

Activities like these are easy to come by, they’re cheap, and are simple enough to fit into your day. But what if your eyesight is starting to deteriorate? This is where the option of live in care could be of huge benefit, as they would be able to come in and assist you with this, by reading clues etc. or challenging you in ways you might not challenge yourself. And talking of challenges, while puzzles and word games are great for improving your memory, it is important to also continue to learn new things in your senor years, because learning and challenging yourself to try new things is what keeps the brain at its most active.

You could for example:

• Learn a new language
• Improve your computer skills
• Trace your family tree
• Follow a recipe to create a meal or cake that you’ve never made before.

Doing anything that mentally stretches you a little is great for brain health and also to instil a sense of purpose and self worth.

Eat Well

What and how we eat changes as we progress into our senior years. We generally need fewer calories as our metabolisms slow down and we move less. Eating well not only helps us in a physical sense, but it also promotes mental health, it boosts energy levels and can increase resistance to illness, which are all incredibly important factors in old age. And it’s important to remember that healthy eating doesn’t automatically translate as dieting and giving up the foods we love, it is about eating nutritionally balanced foods that support the body while still allowing us to enjoy and take pleasure in what we eat.

Foods that are rich in omega 3 fatty acids, such as olive oil, oily fish, nuts and seeds, are great ‘brain foods’, helping to improve cognitive function as well as keeping joints supple. It is a good idea to also include lots of calcium rich foods in your to reduce the risks of osteoporosis. Foods like canned fish that contain bones; green leafy vegetables; milk; cheese and yogurt are all great options.

If you live on your own, it can be hard to get motivated to cook for just one person. Batch cooking is great as it allows you to stock up the freezer with your own healthy ready meals that are nutritionally balanced and means you’ve always got something in. Spaghetti bolognaise, stews, chilli, and soup all freeze really well and it is easy to get extra vegetable portions into these. You can then add little extras like grated cheese or salad when you serve them. This will also allow you to save money at the supermarket, as you can buy bigger packs of things that you know won’t go off before you’ve had a chance to eat them.

If you are no longer able to cook for yourself, live in care will be able to assist with this and it means you can retain some degree of independence by telling them what foods to buy from the supermarket and the type of meals you like to eat. There may come a time in the future when moving into a care home becomes the best option for you, but before then it’s important to know that there are other choices available to you that mean you can remain in your own home.

Socialise

Loneliness is one of the biggest issues we face as we get older and this can have a serious impact on our health. It is estimated that over 2 million people over the age of 75 in the UK live on their own and more than a million only get to speak to close friends, family or neighbours just once a month. As humans we thrive in the company of others and without that interaction our health can rapidly go into decline.

If you are still able to get out and about by yourself, then it’s up to you to make the effort to look for new opportunities to connect with people. Reignite a passion for a hobby you once had by joining a group and make friends with like minded people. Or think about volunteering, a great way to connect with people whilst also helping out in the community too. This will also give you a sense of purpose that you may have missed from your younger days.

A live in carer would also be hugely beneficial if you aren’t so physically able, as they could help you to get around, either within your own home or out and about too. Plus they themselves offer that human connection, simply by visiting you when you need them.

Everyday we get older, it is something that is beyond our control. However, what we can control is how we approach old age and how our bodies and minds are equipped to deal with the issues that arise during our senior years. Taking the time to exercise, eat well, spend time with others and to keep ourselves mentally challenged are four simple ways that can help us to stay fit and healthy. And no matter what our personal circumstances or current health situation is, there is help out there if you are willing to accept it.

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

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Obviously, if you and the therapist can’t agree on appropriate goals, or if you don’t believe your therapist is capable of helping you achieve those goals, then it will be difficult to establish a genuine therapeutic rapport.

Whatever the reason (except in cases when the client has problems forming rapport in general, even outside of the therapy room; or in cases when a client is unable to manage their life in basic terms), if you don’t feel rapport with a therapist, please feel free to consider the possibility that the problem is with the therapist rather than with yourself—and keep shopping for the right fit.

Of course, if you’ve seen 10 therapists in a row and they all seem “off” in some way, then it’s possible that you’re being hypercritical or you just have a very hard time trusting. The general idea is just that in most cases, a high functioning person’s positive gut-level feeling about a therapist is often an important predictor of therapeutic success.

While discussing issues of fit may be less important with a new therapist, discussing problems with a therapist you did at one point feel very positively about can be a good opportunity to see if you and that therapist can course-correct together. Having candid talks to re-clarify your therapy goals, or making an adjustment in the therapist’s approach to your situation, or reviewing issues that have left you feeling dissatisfied with the therapist can actually be very illuminating. You may even find that by hearing your trusted therapist’s perspective you’ll come to realize ways you had been unknowingly sending mixed signals about what you wanted from therapy. But if you and the therapist never really had a strong “therapeutic alliance” in the first place, then shopping around without investing much (if any) time and money into therapy sessions just to discuss a lack of fit may be your wisest move.

This article was originally published by mindbodygreen.com. Read the original article here.

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Notice The Signs

Older people with diabetes are at a much higher risk of hypoglycemia (often referred to as a ‘hypo’), especially if they are on medication for their diabetes. Hypoglycemia is a condition in which blood sugar levels are lower than normal. If left untreated, it can cause confusion, clumsiness, or fainting and in severe cases can lead to seizures, coma, and even death.

The signs and symptoms of hypoglycemia to look out for include:

• Feeling hungry
• Sweating
• Dizziness
• Tiredness/fatigue
• Blurred vision.
• Trembling or shakiness
• Going pale
• Fast pulse or palpitations

These signs can be less obvious in older people and in some cases they could experience hypoglycemia without showing any symptoms at all. If this is the case, it is important to look out for the more subtle changes in behaviour, such as the inability to concentrate, morning headaches and sleep disturbance. Older people may also have added risk factors which can increase the risk of hypoglycemia. For example if they suffer from chronic kidney problems, they have an unhealthy diet, they have another underlying illness or condition, or as previously mentioned if they are on certain diabetes medication.

Eat A Healthy Diet

Regardless of whether you are diabetic or not, eating a nutrient rich and balanced diet is key to good health. However, people with diabetes need to more aware of this than most, as what they eat has an effect on their glucose levels and so it is important to learn not only the best foods to eat, but also how much to eat and when.

If you are caring for a loved one with diabetes yourself, you are likely in control of what they eat and so it is up to you to ensure they have a diet low in sugar and saturated fats. Remember that the sugar in fruit also counts, so whilst it is healthy it should still be limited. When it potentially gets more difficult is if your parent or loved one is in a care home meaning there is less control over what they eat. Make sure the care home knows about their condition and ask for a sample menu so that you can check it suits their dietary needs.

Most people with type 2 diabetes are able to control their diabetes through diet alone and by making sure they check their blood glucose levels regularly. Sometimes it goes a step beyond this and they may reach a point where they need medication to manage the condition; this is often the case in elderly people. Unfortunately, one of the side effects of taking diabetes medication is that even though it helps to control the condition it can also bring on hypoglycemia (see above).

To prevent this, it is important to have regular mealtimes and to eat high carb snacks. If however, you notice any of the signs of hypoglycemia it is important to make sure they eat 10-20 grams of sugar or carbohydrates (this could be 5 jelly babies, a small glass of pure fruit juice, half a banana or even some glucose tablets) and then retest their blood glucose level after approximately 15 minutes, repeating if the level remains low. If it continues to stay low, seek medical attention immediately.

Exercise Regularly But Safely

The American Diabetes Association recommends exercising 30 minutes a day, at least 5 days a week. It sounds a lot, especially for older people who may be less mobile. But exercise doesn’t necessarily mean high intensity workouts, even going for a walk, doing the gardening, or practising some low intensity Thai chi or yoga all counts towards helping you stay fit and healthy. You could even split this up into 10 minutes of activity 3 times a day to make it more manageable.

Staying active in your senior years helps to maintain mobility, keep muscles strong, supple and flexible, it helps with balance and co-ordination and it also improves insulin sensitivity. Plus let’s not forget the wealth of mental health and wellness benefits that staying active brings as well. It is really important to check with yours or your loved one’s GP before starting any new exercise and remember to take it gentle when you first start.

For diabetics, the best time to exercise is between one to three hours after eating, as this is when blood sugar levels are likely to be higher. You should always test your blood sugar before exercising and then again 30 minutes later to see if the levels are stable. Aerobic exercise such as walking, swimming, and cycling can help to control glucose levels.

As is always be the case, if you are concerned in any way about your loved one’s health you should get in touch with a GP and seek professional medical advice.

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

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How many of us make pledges in the new year to lose weight or look and feel better? Probably a good proportion of us. But yet, January is filled with motivation and then the rest of the year many of us just fall off plan. However, as we approach the new year and January, it is a great time of year to kick start your mission for a healthier, fitter body, and to make plans to stick with your goals. Sure we want to lose weight, or just tone up. But it’s so much more than that. It’s about looking good on the outside and feeling just as good on the inside. 

 

Stop with the diets

 

So you want to lose weight? Then let me explain that a diet just simply won’t cut it on a long term basis. Sure you can try a juicing detox or cut out the carbohydrates to temporarily drop some water retention. But you need to figure out how you can sustain it. Instead, look at your diet and try to make a longer lasting change, instead of something for the short term. Nourish your body with what it needs. The vitamins and nutrients to function each day. You will find that maybe the level of weight loss is slower, but it stays off for good. You could also look at long term plans to help you to get where you need to be. A diet is one thing, but it may be time to help yourself with the tougher areas of your body. Things like LipoTherapeia could be great to consider and enable you to start seeing long term results. There are other options you could consider so maybe a little research in January could help kick start your mission. 

 

Exercise more regularly

 

It’s difficult to start feeling healthier, fitter and leaner without exercise. But I appreciate that not everyone wants to be attending a gym to workout every day. This is when considering alternative classes or training is a good solution, and there are plenty of online options to try out at home too. You might want to try a high intensity workout or as it is commonly known as HIIT. This is a short burst of exercise and rest periods. It takes less time to do but has a greater impact because of the level of exercise you are undertaking. Always speak to your doctor or health provider before starting a new fitness regime, and start off gently if you’re a beginner to avoid injury.

 

Increase your intake of water

 

Water is nature’s remedy to a better body. It can help with weight loss and your skin tone. It can even improve your mood and sleep quality. What is not to love? The recommended daily intake is around two litres per day, and more in warm weather or during and after exercise. . Drink that and see what difference it can make. Water is a great way to support your body’s normal detox and helps you to feel fuller for longer to avoid that unnecessary snacking. 

 

Ignore the scales

 

Scales can make you disheartened on your journey. Especially if you don’t see the results right away. Instead try and take images of your body and see how things change that way. It is a much more positive way of motivating you and you can physically see the change, instead of relying on the numbers presented on the scales. 

 

 

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It can be incredibly sobering to think that as we get older, our fitness goals can deteriorate. But when we are looking to become supremely fit, we always look to the athletes and sports stars. But it’s important to remember that when we look at these people, do we really want to imitate them? If you really want to have a proper athletic goal and be like the people you see on TV, what do you really have to do? And is it realistic?

Decide On An Actual Training Goal

When you decide what your actual goal is, rather than just saying you want to get strong or fit, it gives you perspective. And this means that when you start to gain some perspective, it will give you motivation. But this means you’ve got to look at what athletes do, and attempt to meet their goals. But this requires dedication, perhaps too much dedication to actually achieving these things. Because as we get older, we can get slightly physically weaker, but we also have to remember that recovery is important. And in terms of what athletes use to recover, whether this is a sports podiatrist or sports masseuse, if you really want to achieve the athletic goals that you have in your mind, you’ve got to be dedicated. And this means adding a lot more time to ensure you recover but also learning how to train as athletes do. This means giving a lot more of yourself to the cause than you might realize.

What Will This Achieve?

When it comes to general physical fitness, you’ve got to have a proper goal. And when we have a generalized goal, wondering if it will make us fitter and healthier, this is absolutely fine, but when we are putting so much time and effort into getting up at 5 in the morning to run 10K, we’ve got to ask ourselves if this is going to achieve something in terms of our lives. Because training like an athlete means giving a lot more of yourself than you think. It’s about making sure that you eat adequate amounts of macronutrients, while also giving up a lot of your time to exercising once or twice a day, 6 days a week. And because we see actors and other people are doing it to get into shape for a role, we think that we might be able to do it as well. But for these people, it is their job. We also have to remember that these people aren’t just fit for living, but they have a lot of pressure. Fitness models are a fantastic example because they don’t just have the pressure to show an 8-pack at 5% body fat or less, but they also will have to miss out on things in life. So you’ll have to ask yourself if you really want to undertake some rigorous routine, do you want to?

What Is Your System For Success?

It’s important to have a system in place. It’s about making sure that you know what you are training for, but also making sure that the system is sustainable. When you are working a job, do you genuinely have the opportunities to go to the gym twice a day? And it’s these things that you need to remember at the forefront of your mind. Because if you are dedicating a lot of time to be as fit as an athlete, you are going to have to make sure that you have a system in place so you can stick it out, but also your life doesn’t suffer as a result.

You Can Do It, But You Have To Be Dedicated

You can’t outrun a bad diet but you have to get the balance right. There are so many people who have dedicated a lot of time to being über slender, like Chris Hemsworth, and they’ve gone in the opposite direction. And this is why you have to ask yourself the real question, “why do I want to do this?” Because if it’s about looking good in the mirror, it will only feel good for a couple of months. Then, you will start to change your goals. But if you are doing it for health and fitness, you can certainly set yourself a goal of being as fit as an athlete 20 years younger than you, but there may be a point where you are happy with your level of fitness because people your age are struggling to catch up to you. In which case you might want to sit back and relax, confident in the fact that you’ve worked hard at becoming as good as an athlete 20 years younger than you, but you are certainly the best athlete in your age category!

*collaborative post

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