Monthly Archives: May 2015

Common Regrets When Dying

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Top10 Regrets When Dying

1.  I never pursued my dreams and aspirations.
2.  I worked too much and never made time for my family.
3.  I should have made more time for my friends.
4.  I should have said, “I love you’ a lot more”.
5.  I should have spoken my mind instead of holding back and resenting things.
6.  I should have been the bigger person and resolved my problems.
7.  I wish I had children.
8.  I should have saved more money for my retirement.
9.  Not having the courage to live truthfully.

10. Happiness is a Choice, I wish I knew that earlier.

It’s interesting that 9 out of the 10 regrets are personal and social. Only number eight involves money or accumulation of external items. Since no one wants any regrets, this gives us an excellent opportunity to do a little self assessment. We can now anticipate and correct our behaviors to ensure we don’t feel regret in these or any other areas. We know that whatever we may regret now can be reversed. So, never wait to pursue your dreams or develop a deeper bond with important people in your lives.  L. J.   www.creativeretirementforwomen.com

GOING BANANAS

Most of us don’t think of bananas as a health food, but the many benefits may change your mind. Did you know that bananas will protect against stroke and heart attacks, elevate your mood, relieve PMS symptoms, ease ulcers and heartburn, reduce cramps, increase alertness, and even help prevent some cancers.

In the article “25 Powerful reasons to Eat Bananas(1),” the authors outline the many health benefits.

1. Bananas improve your mood due to tryptophan that is converted to serotonin.
2. It builds strong bones as calcium loss is mitigated.
3. It lowers blood pressure and chances of heart attack and stroke due to the high potassium and low salt content.
4. Sustains blood sugar and add energy before a workout.
5. It prevent cramping in workouts and at night.
6. Improve anemia and blood with the iron content in bananas.
7. Reduce PMS symptoms with stress reducing effect.
8. High vitamin B-6 levels protect against diabetes, weight gain, a weakened nervous system.

9. Digestion is aided and toxins are removed from the body due to pectin.
10. Growth of good bacterial in the bowels act as a prebiotic.
11. The fiber content relieves constipation.
12. Electrolytes after diarrhea are replaced.
13. Reduce heartburn and acid reflux from this natural antacid.
14. Relieve stomach ulcers by coating the lining of the stomach.
15. Calcium leads to strong bones and eyes while reducing kidney cancer.
16. Potassium creates alertness and makes you smarter.

17. Bananas antioxidant level is high, good against chronic disease.
18. It reduces nausea and morning sickness.
19. It relieves itching from hives or bug bites when rubbed on skin
20. Control your blood sugar by eating bananas between meals.
21. It can reduce your fever by lowering body temperature.
22. Tryptophan helps ease Seasonal Affective Disorder.
23. B vitamins and potassium reduce withdrawal symptoms.
24. Tape a banana peel on you warts to remove them.
25. Shine you leather shoes with the peel.

This is the most persuading list of reasons to eat bananas I’ve seen. How to mix them into your daily diet is open for creativity. A mixed fruit salad served over greek yogurt has always been one of my favorites. But, I have used bananas to calm my acid stomach for many years because I prefer the natural remedies. I hope you can now view bananas in a new nutritional light and will include more of them in your routine diet. Send me your favorite banana recipes.  L. J. More: www.creativeretirementforwomen.com

(1)Food Matters Staff(8-14-12) “25 Powerful Reasons to Eat Bananas” Retrieved on 5-21-15 from: http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas

Exercises for Women Over 50

There are many exercises for women over 50, but success is based on the ease of integration into your lifestyle and the social benefit. Almost all health and diet programs will involve some exercise. But, you have to get something positive out of the experience or you won’t have the determination to continue. This is why most new years resolutions to exercise are short lived.

When I taught the psychology of eating in the weight reduction program, we would always pair people to exercise. Pairing was the social support needed to establish and maintain an exercise routine. They would encourage and prompt each other to keep the motivation going as they eventually became exercise buddies.

According to WebMD(1), “Exercise is so potent that it influences every physiological system in the body for the better. They don’t provide the long list of all the benefits, but mention, “The first benefit of exercise for women is reduction of the symptoms of menopause”. This includes hot flashes, joint pain and poor sleep, which can all be improved.

WebMD recommends the following after your doctor clears you to exercise:

AEROBIC EXERCISE: Aerobic means requiring oxygen from continual movement for at least 20 minutes that can be walking, cycling, aerobic classes, running, dancing, swimming, and cross country skiing. Your heart rate should stay elevated and you should try to break a sweat.

ANAEROBIC EXERCISE: This refers to strength training from calisthenics and/or lifting weights. We naturally lose muscular strength as we age. This helps “maintain bone strength, reduces risk of lower back injury and keeps you tone.”  They don’t discuss a specific weight program, probably because each person should have a individualized routine.

STRETCHING: This helps your flexibility and joint movement. It can help reduce injury and soreness. Yoga and Pilates are suggested forms.

IF YOU ARE NOT EXERCISE ORIENTED:  In my experience, the best exercise for ease and maintainability is simply to walk or bicycle. With walking, 1. You don’t feel like you’re exercising since it’s already a routine activity. 2. You really don’t need any special or expensive equipment. 3. Including people will bring social enjoyment.  4. But, it can be done alone or in a group. 5. You don’t need to drive anywhere to walk. 6. You simply measure your workout with a watch or step counter. 7. You will want to walk at least 150 minutes a week or 5 walks at 30 minutes each. 8. You can add hand weights to increase your heart rate. 9. The ease of walking allows you to continue into advanced age.  10. You’re allowed to dress and act silly. Forming a walking or cycling group in your neighborhood is one of the most successful arrangements for sustainability and enjoyment. So, lets be creative and have fun today.    L. J. www.creativeretirementforwomen.com

1)WebMD, “Get Fit Advice for Women Over 50”, 4-17-2015. Retrieved on 5-12-2015 from: http://www.webmd.com/women/guide/women-over-50-fitness-tips

LIFE EXTENSION and DIET

When we talk about life extension, we mean extending your natural biological life to its maximum. We can influence this outcome by the number of healthy behaviors we choose to adapt. Most of us are motivated to improve our quality of life and increase our longevity. We just want these changes to be easy and to flow with our lifestyle.

Life Extension Magazine and Foundation is a good place to start. Its focus is on health research and dietary supplements designed to augment health and long living. In their April 2015 issue(1), they summarize a study reported in the British Medical Journal(2), “Mediterranean Diet Associated With Longer Telomeres.” Telomeres are the caps at the end of your chromosomes that are correlated with the cell’s age and your age as well. If you’re not yet familiar with the Mediterranean Diet, see ‪http://blog.creativeretirementforwomen.com/mediterranean-diet/‬.

The British study began in 1976 with 4,676 middle aged subjects that relied on continual blood samples for measurement. The findings not only showed that this diet can increase your telomeres, but “the strongest association was observed among women.” Although, it is not disclosed why women benefit more, this diet should be a key ingredient of any women’s healthy lifestyle.

The magazine opens with a commentary by Dr. William Faloon who highlights the current health issue of the month. I love his passionate, honest and forthright approach especially as he takes on the FDA for dragging its feet on approving new medications. He is clearly an outspoken advocate for the health and rights of the average person.

General studies on longevity are evaluated as are studies that target specific conditions such as hypertension, diabetes, cancer or aging skin. I have subscribed to the magazine for many years because I appreciate their scientific approach and their ultimate goal of life extension. As a result, recommendations made after a convincing study have caused me to improve my diet or change my behavior.

In conclusion, the easiest way to get started on your life extension is to read good studies. As you evaluate each study for yourself, you can apply what makes the most sense to you. What higher level of excitement is there than to have the ability and control to extend your own life.        L. Johnson.                                                     More: www.creativeretirementforwomen.com
(1) Life Extension Magazine, April 2015 issue, p19.
(2) BMJ.2014;349;g6674
Disclosure: I do not work for or receive any compensation from Life Extension.