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Conscious Aging

Posted on October 4, 2019 by | Comments Off on Conscious Aging

Conscious AgingJacquie Eubanks RN BSN

Can gratitude help one live longer and healthier? Research shows that gratitude is strongly associated with greater happiness, positive emotions and improved mental and physical  health. Conscious aging is recognizing and accepting the aging process as a natural part of the life cycle or learning to love growing older and eliminating what prevents us from appreciating our golden years. Truth is, we are all in the process of aging at any given moment. How we handle that realization may predict how well we age. It appears that a negative view of aging may actually speed the aging process. Like a self-fulfilling prophecy, fear of memory loss can actually create memory decline. Belief that physical and mental decline is inevitable accelerates whatever decline occurs.

How old is old anyway? Certainly not middle-aged or even late middle-aged as the youngest among us might imagine, if they could even picture themselves growing older. Someone once said that old is always 15 years older than your present age. One survey found that young adults in their 20’s thought that old age began at 60; middle-agers thought it was 70; and those older than 65 thought to add another 10 years before they themselves reached old age. Many people in their 50’s say they feel at least 10 years younger than their actual age, while the healthiest people in their 60’s felt 20 years younger. In other words, as we age most people move the goalposts that represent major life stages.

As long as one remains in a healthy state, perhaps it’s true that age is just a number and you are only as old as you feel. That is not to say that we needn’t live a healthy lifestyle. Not surprisingly, grateful people are more likely to take care of their health by maintaining a healthy weight, staying active and practicing preventive medicine by getting regular health screenings. When not addressed, changes that occur with normal aging, such as high blood pressure or high blood sugar, may make one more likely to develop certain disorders. Timely addressing preventable modifiable risk factors with lifestyle adjustments or medications can potentially prevent development of cardiovascular disease, diabetes and other chronic conditions.

How we age

  • Chronological age is a person’s age in years based solely on the passage of time.
  • Biological age refers to bodily changes that occur naturally as one ages. Different from chronological age, biological age is measure of determining the state of health, which can be influenced by lifestyle factors.
  • Psychological age is based on either a negative or positive attitude towards the aging process.
  • Cellular aging is generally defined as a progressive decline in resistance to stress and gradual loss of cellular functions. Cells also have a life span and eventually reach their replication limit.
  • Metabolic aging is based on an individual’s basal metabolic rate, or the amount of energy or calories burned while at rest to keep the body functioning. Basal functions include breathing, circulation, cell production, nutrient processing, protein synthesis and more. As we age metabolism slows, affecting body composition, muscle loss and fat accumulation, which is one reason why a healthy diet and exercise are so important to long-term health.

Aging is a lifelong gradual and continual process of natural change that occurs on multiple levels. It is the combination of the impact of time on the human body, as well as the result of how well we take care of ourselves. Taking measures to compensate for changes in various physiological functions that occur during normal aging may slow the biological clock and lead to a longer and healthier lifespan.

Healthy ways to delay the aging process

Eat better: Eat more fruits and vegetables. There are thousands of disease-fighting antioxidants and phytonutrients in fruits and vegetables and many have unique roles in fighting free radical and age-related cellular damage. Strive to obtain 25 to 30 grams of protein at each meal to maintain muscle mass.

Make exercise part of your daily routine: Strength training can improve metabolism and mobility by preventing muscle wasting. Aerobic exercise has many health benefits, including improved cardiovascular conditioning, lowered blood pressure, weight management and better controlled blood sugar.

Take a staycation: In our busy lives, we sometimes feel we don’t even have time to destress. Reduce chronic stress and its detrimental effects on health by taking some time each day to relax and rejuvenate. Every small effort can help to reduce stress hormone production. Try taking a short walk in nature or a warm bath before bed.

Seriously, get some sleep: The quality and quantity of sleep affects mood, energy level, concentration and overall healthy function. Chronic sleep deprivation can result in fatigue and increased appetite leading to weight gain and can negatively affect cognitive and emotional function.

Maintain a positive outlook. Negative attitudes about aging can affect both physical and cognitive health in later years. Aging consciously with a healthy lifestyle and positive attitude may help prevent both physical and cognitive decline. Remember that negative self-fulfilling prophecy? Research has shown that positive self-perceptions about the benefits of aging well can help one to stay mentally, physically and psychologically younger.

Professional Supplement Center offers these and other high quality supplements in support of overall wellness:

Sleep Balance HerbalSleep Balance Herbal by Diamond Formulations: Formulated to address occasional restless sleep, Sleep Balance Herbal provides well-researched ingredients that promote sleep onset, aid in sleep/wake cycle regulation and provide calming support for the central nervous system. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs, and artificial colors, sweeteners and preservatives. Non-GMO kosher formulation.

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This hypoallergenic proprietary formula  provides a broad spectrum of antioxidant nutrients in support of the body’s natural free radical defense mechanisms. Gluten free, Non-GMO formulation.

 

Stress SuppressStress Suppress by Diamond Formulations: Stress Suppress provides specific therapeutic ingredients that encourage natural stress and inflammatory responses, relieve symptoms of stress and frustration and support relaxation without drowsiness. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs, and artificial colors, sweeteners and preservatives. Non-GMO kosher formulation.

Green SuperFood...Green Superfood® Antioxidant Sweet Berry by Amazing Grass®: This powerful daily greens formula provides nutrient dense antioxidant super fruits, farm fresh organic greens, digestive enzymes, pre- and probiotics and fiber in support of free radical defense and overall health. Gluten free, Non-GMO, kosher, vegan formulation.

Clinical Nutrients...Clinical Nutrients™ Antioxidant by Integrative Therapeutics®: This professional formulation provides high concentrations of antioxidant vitamins, minerals and food based nutrients to protect against free radical cellular damage. Free of gluten, wheat, dairy, corn, sugar, yeast, preservatives and artificial flavoring.

 

References:
Learning to Love Growing Old. https://www.psychologytoday.com/us/articles/199409/learning-love-growing-old
10 Things to Stop Doing If You Want a Longer Life. https://www.verywellhealth.com/things-to-stop-if-you-want-to-live-longer-2223866
Aging Types, Causes, and Prevention. https://www.verywellhealth.com/what-is-aging-2224347
Overview of Aging. https://www.merckmanuals.com/home/older-people%E2%80%99s-health-issues/the-aging-body/overview-of-aging
[Aging, basal metabolic rate, and nutrition]. https://www.ncbi.nlm.nih.gov/pubmed/8361073
Positive Attitudes About Aging May Be a “Fountain of Youth.” https://www.psychologytoday.com/us/blog/the-athletes-way/201601/positive-attitudes-about-aging-may-be-fountain-youth

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The Value of Sleep

Posted on August 30, 2019 by | Comments Off on The Value of Sleep

ValueOfSleepSusan Brown Health and Wellness Editor

Treating sleep as a priority rather than a luxury may be more valuable than most of us realize. Maybe we should start to think of sleep as an insurance policy for healthy longevity. Although sleep is critical for both short and long term health, statistics show that more than a third of American adults do not get sufficient sleep on a regular basis. While we might believe we can skimp on sleep and not suffer any consequences, there’s a big difference between the amount of sleep one can get by on and the amount needed for optimal daily function. Lack of sleep exacts a toll on mood, perception and judgment, and can result in reduced efficiency and productivity, as well as increased errors, accidents and injuries.

What we may not realize is that when it comes to disease prevention and life expectancy, sleep quality is just as invaluable as sleep quantity. If it seems that you are giving yourself enough sleep time but have a hard time getting out of bed in the morning, you may not be spending enough time in the different stages of sleep. There are four stages of sleep that constitute a sleep cycle. Typically, an individual will experience four to five non-sequential sleep cycles lasting from a few minutes to 120 minutes during the night. Sleep begins in stage 1 and progresses into stages 2, and 3. After stage 3 sleep, stage 2 sleep is repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep.

The four stages of sleep

  • Non-rapid eye movement (NREM) Stage 1: This is the drowsy transition period between wakefulness and sleep, which generally lasts about five to ten minutes. During this short period of light sleep muscles start to relax, as breathing and brain activity begin to slow. This is also the time that some people may experience abrupt muscle spasms or jerks, as well as a sensation of falling. If awakened during this stage, one may not realize they have been sleeping.
  • NREM Stage 2: During this stage the body temperature drops, heart rate begins to slow and the brain begins to produce sleep spindles, which are short bursts of brain activity that play an essential role in sensory processing and long term memory consolidation.
  • NREM Stage 3: This is when deep sleep occurs. Of all the sleep stages, stage 3 is the most restorative. During deep sleep, the body repairs itself and builds energy for the day ahead; human growth hormone is released, which stimulates cellular growth and reproduction; heartbeat, blood pressure and breathing slow to their lowest levels; and deep, slow brain waves, known as delta waves, begin to emerge.
  • REM (rapid eye movement) Stage 4: Considered an active sleep state, REM sleep is characterized by jerking eye movements, increased respiration rate, rising blood pressure and increased brain activity, similar to the levels experienced when awake. Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep. Studies show that everyone dreams, although we may not remember them unless awakened during REM sleep. The REM stage is a bit of a paradox, as while the brain and other body systems become more active, muscles become more relaxed and voluntary muscles become temporarily immobilized, possibly to prevent injury while trying to act out our dreams. Generally, one enters REM sleep about 90 minutes after falling asleep, with deeper, increasingly longer periods occurring toward morning.

While individual sleep requirements vary, most healthcare professionals agree that seven to nine hours of sleep each night is favorable for peak mental, physical and physiological function. Along with diet, exercise, stress management and proper supplementation, quality rest has a pronounced impact on brain, immune and metabolic functions. Sleep impacts every bodily system including neurological, cardiovascular, immune and respiratory systems. Research shows that chronic sleep deprivation, as well as poor quality sleep, increases the risk of developing high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Ultimately, the amount of sleep you need is best determined by allowing yourself to sleep until you naturally awaken well rested and refreshed. If your body has been chronically deprived of adequate sleep, you may need to give yourself as much rest as life circumstances will allow. Thereafter you can use feelings of morning restfulness or fatigue as measures for the proper amount of sleep for you. Addressing sleep issues helps to insure that the body has had ample time to restore and rejuvenate the cells, allowing for improved energy balance, efficiency, mood, productivity and overall health and function. For a longer, happier, healthier lifespan, make time for much needed, often ignored, quality sleep.

Need some sleep support? We have a solution:

Sleep Balance HerbalSleep Balance Herbal by Diamond Formulations: Formulated to address occasional restless sleep and promote normal restorative sleep, Sleep Balance Herbal provides well-researched therapeutic ingredients that discourage disrupted sleep and provide calming support for natural, restful sleep. This formula promotes sleep onset, improves sleep quality and aids in regulating sleep patterns. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs and artificial colors, sweeteners and preservatives. Non-GMO, kosher formulation.

References:
Sleep and Disease Risk: http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk
How Much Sleep Do You Really Need To Be Healthy? https://drbenkim.com/how-much-sleep-need.html
The Impact of Sleep Deprivation on Hormones and Metabolism. https://www.medscape.org/viewarticle/502825
Erythropoietin. https://www.yourhormones.info/hormones/erythropoietin/
The Relationship Between Sleep and Life Expectancy. https://www.verywellhealth.com/sleep-duration-and-longevity-2224291
Sleep Spindle. https://www.sciencedirect.com/topics/medicine-and-dentistry/sleep-spindle
The 4 Stages of Sleep (NREM and REM Sleep Cycles). https://www.verywellhealth.com/the-four-stages-of-sleep-2795920
Stages of Sleep and Sleep Cycles: https://www.tuck.com/stages/

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