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5 relatively easy lifestyle changes that can help to prevent dementia

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5 relatively easy lifestyle changes that can help to prevent dementia

Thinking about dementia can cause us to become fearful.  We associate dementia with loss of control.  However, the good news is that it is possible to prevent or delay 40% of dementias just by changing some of our health habits, which will also leave you free to enjoy some of those free spins on your fav online game.

If we take, for example, the number of Australians who are living with dementia today that figure is approximately half a million.  This number is predicted to rise to 1.1 million by 2058 if a cure is not found.

Dementia has similar risk factors as that of cardiovascular disease, heart and blood vessels. These key factors include high blood pressure, high blood sugar, excessive weight and smoking.  These lead to inflammation and oxidative stress because the protective antioxidants lose the fight with harmful free radicals.  This in turn damages blood vessels and, therefore, there is less flow of blood and oxygen reaching the brain.

Our brain cells cannot function effectively without enough oxygen and will eventually die. And diminished blood flow to the brain will leave it at risk to the plaques and tangles that is seen in different forms of dementia.

However, much research has shown that we are able to improve heart health by changing some of our habits and thereby reducing the risk of dementia.

Outlined below are 5 lifestyle changes that we can put into effect immediately that can help us in our effort to be less vulnerable to dementia.

Introduce 2 or 3 servings of oily fish each week

Salmon, sardines and mackerel are all considered oily fish, rich in omega 3 polyunsaturated fatty acids. The anti-inflammatory effects of omega 3’s have been shown to significantly lower blood pressure.  Omega 3s contain essential nutrients that are important in that they support the functioning of our brain cells so it is essential that we include them in our food regimen. This becomes all the more important as we get older because studies have found that a lack of omega 3 intake is associated with more rapid levels of cognitive decline.

Make sure to consume lots of plant foods with each meal

All kinds of plant foods should be included in your daily diet.  Green leafy foods, blueberries, extra virgin olive oil, nuts, grains and beans.  These provide us with a whole range of vitamins and minerals, including carotenoids, flavonoids, polyphenols, vitamin C and E.   Micronutrients such as these have antioxidant and anti-inflammatory properties that help to safeguard and enhance the way in which our blood vessels are able to function.

A diet like the Mediterranean diet for example, is very high in plant foods and is recommended. Many benefits have been found with this diet, including an improvement in blood pressure, glucose regulation and body composition.    It is also associated with reduced rates of cognitive decline and a reduced vulnerability of dementia.

Avoid processed foods

There are certain foods that are high in saturated fats, refined carbohydrates and all kinds of processed meats that are thought to ignite inflammatory pathways. They are also strongly associated with type 2 diabetes, hypertension and obesity.  These foods should be avoided.   The food of choice should be any kind of whole grain, such as whole oats, rye, barley and buckwheat which are rich in fiber. They also contain vitamin B, E, magnesium and natural compounds which have anti-inflammatory and antioxidant elements.   Highly processed foods and grains such as white bread, white rice and pasta have had these good nutrients removed.

Get more physical

Becoming more active and getting involved in physical activities can lower your blood pressure and reduce inflammation.   It will also improve the functioning of your blood vessels.  Physical activity helps the body provide more oxygen to the brain and in turn will improve memory and cognitive functioning at risk of dementia.

Daily physical activities are recommended for most adults and these should include some resistance routines.   The success of being able to keep to a good exercise program is to choose physical activities that you like and enjoy doing.  Small gradual increases in intensity should be made in increments.  Any activity that raises your heart rate is considered physical activity and this can include walking and even gardening.

Give up smoking

Smoking increases inflammation and oxidative stress which causes damage to blood vessels. Therefore, the risk of smokers developing dementia is 60% more likely than that of non-smokers. Giving up smoking will help to reverse these effects.   It has been found that those who quit smoking have a reduced risk of cognitive decline and dementia to those who are still smoking, and comparable to those who have never smoked.

It’s never too late to make changes

No time is too late.  When you reach midlife, the main predictors of developing dementia ae obesity and high blood pressure.  Later on, it is diabetes, smoking, and being physically inactive which are stronger predictors.  Getting involved in daily physical activity early on in life can lower blood pressure and reduce the risk of developing diabetes.  Changes made at any time of your life will help to decrease inflammation and reduce your chances of dementia.

Make changes slowly

It can be incredibly difficult to make lots of changes all at once.  Changing your diet, introducing a new exercise program and trying to give up smoking all at the same time.   So, begin with small changes and you will see that your health starts to improve.

In terms of your diet, perhaps begin by exchanging butter or other bad oils for extra virgin olive oil.  Or exchange one portion of a processed food, for example commercial cookies for a handful of nuts. And instead of that portion of meat, replace it with a serving of oily omega 3 fish.

Start slowly with the physical activity by walking 5 or 10 minutes instead of sitting, doing something sedentary for the same amount of time. Slowly increase the amount of time daily.

You will be surprised how quickly you will begin to feel healthier and more energized.

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5 Exercises That Will Help You Maintain A Healthy Spine

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5 Exercises That Will Help You Maintain A Healthy Spine

Your spine is one of the most important structures in your body. It consists of approximately 33 vertebrae, all separated by rubber-like discs. This allows the spine to provide strength for your body and still remain flexible enough to allow you to move in almost any direction.

Your spine can be weakened by trauma or simply by poor lifestyle choices, such as spending most of your time sitting. It’s estimated over 20,000 Australians are living with spinal cord injuries. It should be noted that damage to your spinal cord can damage the nerves that run through it, causing an array of issues from numbness to paralysis.

If you are suffering from back pain then a visit to your spine surgeon will help identify any issues and allow you to treat them early, effectively reducing any deliberating effects. It’s also a good idea to do the following exercises to keep your spine healthy.

  1. The Flexion

Lie on your back and then slowly bring your knees to your chest. Once they are as close as possible move your head toward your knees. You should feel it starting to stretch, hold that position for 30 seconds, relax for 10 seconds and repeat at least four more times.

It stretches your lower back and your neck.

  1. Knee To Chest

Again, you’ll need to lie on your back. This time, make sure your feet are straight with heels touching the floor. Place both your hands behind one of your knees and slowly bring it toward your chest. Hold for several seconds before returning to the start position and repeating with your other leg.

  1. Ear Meets Shoulder

You can do this while sitting down, making it perfect for you at your desk. Simply move your neck to one side, you are aiming for your ear to reach your shoulder, which it won’t actually do. As soon as you feel the stretch stop and hold the position for a few seconds. Repeat with the other side.

  1. Chin To Chest

You can be sitting or standing for this. All you have to do is move your head downward until your chin literally touches your chest. You can do this anywhere and you’ll feel the stretch in your neck and spine. It’s perfect for anyone who spends a lot of time in front of a computer.

  1. Stretching Your Hips

You’ll need to be stood up for this one with your feet flat and shoulder-width apart. When you’re ready, move one foot half-a-step behind you. Bend the forward foot at the knee.

You can now move your weight to the other rear hip and, while keeping this leg straight, slide your hands down this leg as far as you can. You’ll feel a stretch in your spine and hip. It’s a great exercise for loosening everything up after a tough day.

These five simple exercises can be easily done throughout the day and will help to keep your spine healthy. Try it yourself!

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Why You Should Consider Taking Nighttime Fat Burners?

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Most people are always looking for that extra edge when trying to lose weight. While there are many options on the market, not all of them are created equal. Nighttime fat burners are a type of supplement that can help you lose weight while you sleep. In this blog post, we’ll take a look at why the best nighttime fat burners are so effective and whether or not they’re right for you.

How Do Nighttime Fat Burners Work?

Most nighttime fat burners contain a combination of ingredients that help to increase your metabolism and suppress your appetite. By doing this, your body is able to burn more calories even while you’re at rest. In addition, some nighttime fat burners also contain ingredients that help to reduce the amount of fat your body is able to absorb from food. This combination of effects can lead to significant weight loss over time.

Are Nighttime Fat Burners Right for You?

Now that we know how they work, the next question is whether or not nighttime fat burners are right for you. The answer to this question depends on a few factors.

First, do you have trouble sticking to a diet or exercise program? If you find it hard to stick to a healthy lifestyle, then nighttime fat burners can give you the boost you need to finally reach your weight loss goals.

Additionally, if you have a slow metabolism or tend to eat late at night, nighttime fat burners can help increase your calorie burning so that you can lose weight even while you sleep.

The Best Way to Take Fat Burners

If you’re looking to burn fat, you might be considering taking a fat burner supplement. But did you know that the best way to take fat burners is on an empty stomach? Here’s why:

When you take fat burners on an empty stomach, your body is able to absorb the ingredients more quickly and effectively. This means that you’ll get the most bang for your buck, so to speak.

Additionally, taking fat burners on an empty stomach can help to optimize their fat-burning potential. So if you’re serious about burning fat, make sure to take your fat burner supplement on an empty stomach for best results.

Black Friday Sales and Promotions on Fat Burners and Weight Loss supplements

Every November, people across the country make resolutions to improve their health and wellness. For some, that means joining a gym or starting a new diet. But for others, it simply means being more mindful of their daily habits and taking steps to boost their overall health.

If you’re looking to improve your health in 2023, Black Friday 2022 is the perfect time to stock up on supplements. From protein powders to omega-3s, there are plenty of ways to give your body the nutrients it needs to thrive. And thanks toSupplements Black Friday Sales, you can get your hands on all of your favourite supplements at a fraction of the regular price. So why wait? Start planning your healthy 2023 today.

How Fat Burners Work?

Fat burners work by increasing your metabolism and by providing your body with the tools it needs to burn fat more efficiently. When you take a fat burner supplement, it’s important to follow the instructions on the label carefully in order to get the most out of it.

For example, some fat burners need to be taken with food in order to avoid gastrointestinal issues, while others should be taken on an empty stomach for optimal results.

What’s in Fat Burners?

Fat burner supplements typically contain a combination of stimulants and thermogenics. Stimulants such as caffeine help to increase your metabolism and give you energy, while thermogenics like green tea extract help to raise your body temperature, which causes your body to burn more calories.

When these two types of ingredients are combined, they create a powerful fat-burning effect. But as we said before, it’s important to follow the directions on the label in order to get the most out of your supplement.

Conclusion: Why You Should Consider Taking Nighttime Fat Burners?

If you’re looking for a way to help boost your fat-burning efforts, consider taking a fat burner supplement. Just be sure to take it on an empty stomach for optimal results!

If you’re looking for an edge in your weight loss journey, consider taking nighttime fat burners. These supplements can help increase your metabolism and reduce the amount of fat your body absorbs from food.

Additionally, they can help curb late-night snacking so that you can finally reach your weight loss goals. Before taking any supplement, be sure to speak with your doctor to ensure it’s safe for you.

 

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Health

How Bad Breath Affects Your Well-Being?

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How Bad Breath Affects Your Well-Being?

Have you ever done the stinking breath test? You know, the one where you cap the palm of your hands around your nose and mouth. You then breathe out through the mouth and inhale through the nose. The thinking is that it is an effective way of checking whether you have bad breath. It is not uncommon to find yourself doing this after a meal consisting of a heavy presence of onions and garlic.

The breath test may sound like fun and games. But there is a psychological aspect behind it. The thought that your mouth could be smelling could impact how you operate during the day. You could cover your mouth as you speak. You may also find yourself distancing yourself from others.

Now, you may be among the lucky few who have never had to deal with bad breath. Indeed you are pretty careful about your dental hygiene. You brush and floss with diligence. You also use SelenBio dental products due to their anti-microbial properties.

But, for other people, that is not the case. Bad breath can plague their lives leading to severe impacts on their well-being.

Importance of Oral Hygiene

Research shows that 35 to 45% of people worldwide may have bad breath or halitosis. Yet, everyone will have bad breath at some point in their lifetime. A staggering 80 million people in the United States suffer from chronic halitosis.

The cause of halitosis or bad breath is not always due to poor oral hygiene. Indeed you could be keeping up with brushing, flossing, and mouthwash use. But, the health condition of your body will have a significant role. And that has led to the emergence of bio-dental care.

The biological or natural dentist takes a holistic approach to your oral health. They incorporate safe solutions like the SelenBio Dental range of dental products. Microbial technologies provide a barrier against bacteria and are effective for plaque prevention.

Let’s now delve into the main topic, which is the impact of bad breath on your well-being.

● Impact of Bad Breath on Quality-Of-Life

Research shows that people who suffer from bad breath are twice as unhappy as those who do not. They suffer over 500% more negative experiences. These results in severe psychological impacts like a lack of confidence and self-esteem.

There is a direct relationship between good oral health and outlook on life. Halitosis can affect your personal and work life. That is why taking the necessary steps to avoid bad breath is crucial. The things you can do as an individual that are within your control include the following:-

  • Brushing your pearly whites, and tongue, at least twice a day
  • Flossing to remove any food that is between the teeth
  • Using mouthwash
  • Stocking up on sugar-free chewing gum

But as we said, bad breath is not always due to poor oral hygiene. If nothing seems to be working, it is time to seek bio-dental care. The bio-dentist will take a holistic approach, incorporating the whole body. It is vital to know if other underlying health issues are contributing to the halitosis.

● Bad Breath as a Contributing Factor to Anxiety

If you have bad breath, your anxiety levels are likely to skyrocket. Insecurity and low self-esteem can make it difficult to interact with other people. The resulting self-isolation can have a severe impact on your happiness.

● Behavioral Manifestations of Bad Breath

According to the Breath Institute, the sufferer can, in the end resort to suicide. Indeed, the impact of bad breath is more severe than other health problems. The absence of teeth or the use of dentures is more palatable than suffering from halitosis.

And then there are the behavioral manifestations. In the beginning, sufferers may not show any alteration in behavior. Over time they will display social distancing, frequent gum chewing, and mouth covering.

If left untreated, the behavior will get worse. Some people will reduce the amount of talking they do. There will be heavy dependence on anything that can remove bad breath. Intimate relationships with the partners may reduce or even stop. Then, there will be significant signs of low self-esteem.

It doesn’t stop there, though. At higher levels, social distance increases. They will be severe signs of insecurity, self-pity, and pessimism. This moves on to depression, anxiety, panic attacks, and suicidal thoughts.

Final Thoughts

It helps to practice good oral hygiene. As we have shared above, bad breath has a significant impact on your well-being. Anxiety, depression, unhappiness, and even suicidal tendencies are some effects.

Also, keep up with your dental appointments. It allows them to identify any underlying issues that may be contributing to the bad breath.

Frequently Asked Questions

What is the importance of oral hygiene?

Good oral hygiene is critical for the prevention of bad breath. It also helps prevent gum disease, tooth decay, and loss of teeth as you age.

What are the causes of bad breath?

Many factors contribute to halitosis or bad breath, including:-

  • Poor oral hygiene
  • Tobacco products
  • Dry mouth
  • Some medications
  • Mouth infections
  • Mouth, throat, and nose conditions like chronic inflammation of the sinuses and throat
  • Diseases like cancer, GERD, etc.

What causes plaque buildup?

Plaque is a result of the action of bacteria on sugary or starchy food. The bacteria release acid that helps in breaking down carbohydrates.

The acid, bacteria, and carbohydrates will combine. The result is a colorless, sticky film or plaque.

Why is it important to avoid plaque buildup?

Plaque can result in bad breath and red, swollen gums. Once it hardens into tartar, it can result in halitosis. Other issues are periodontal/gum disease, tooth infection, and decay.

What is bio-dental care?

Bio-dental care takes a holistic approach to oral health. There is an emphasis on mouth-body connections to disease prevention and management. You may, for instance, be suffering from gum disease.

But the impact will spread to the rest of your body. It will end up affecting your physical and mental well-being. Bio dental care also focuses on solutions that are non-toxic. It also avoids invasive procedures like dental surgery.

Do pets suffer from poor oral health like humans?

The answer is yes. Cats and dogs may have some type of dental disease by age three. These include bad breath, tartar buildup, and gum disease.

You can check out SelenBio Dental for some effective solutions to some of the problems. Such include barrier sealant, plaque spray for dogs, and dental additives for cats. And like humans, schedule visits with the vet to check your pet’s oral health.

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