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    • About David
    • Start here
    • Contact David
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  • Blog
  • Resources
    • Boost Your Strengths
    • Boosting Your Resilience
  • Work With David
    • keynote speaker
    • Motivational Speaker
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    • Mentoring
    • Online seminar
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Home / 2017 / September

September 2017

How Much Water Do You Need To Drink?

Many of us know that we are supposed to be drinking at least eight glasses of water a day, but have you ever thought about why?

For a very simple compound with no colour, no taste, no odour or no nutritional value it is incredibly important.

In fact, it is a substance we can’t live without. Water makes up to 75% of our body mass.

water glass

“Cry. Forgive. Learn. Move on. Let your tears water the seeds of your future happiness.” – Steve Maraboli

In case you forgot your school science lessons, it is involved in almost every one of our bodily functions. From regulating temperature to assisting the life-sustaining chemical reactions that take place.

This makes consuming enough of it every day crucial to good health.

When you start to feel thirsty, your body has lost over 1% of its total water. Click To Tweet

Eight Glasses

I know I should be drinking at least eight glasses through the day. Warning! Here comes a but, but it is an effort to drink those eight glasses.

Then I go and read an article where some supermodel bragged about guzzling five litres a day. So how much should we drink?

The British Dietetic Association assures us that for the average person consuming between 1.8 and 2.0 litres is the right amount.

For my science nerd brain, I found an easy way to calculate this. Drink 1 ounce of water for every 2 pounds of your body weight.

If I weigh 83kg that is about 184lbs, so for my bodyweight, I should drink 92 ounces of water each day. Or 2.6 litres. Did I nerd you out there?

This intake should increase if it’s a hot day or if you are involved in physically strenuous activities.

And you may even need to drink more during winter when central heating can dehydrate the body.

Don’t Leave It Too Late

A dry tongue or a parched throat was my old trigger to get a drink. Then I learned that these symptoms occur once dehydration has already started.

We naturally lose water throughout the day. Through our sweat, respiration, bowel movements and urine. So we need to keep our water levels as constant as possible.

Drinking at regular intervals ensures our body’s fluid balance stays healthy.

Regular drinking of water brings some superficial benefits too.

Hydrated skin is great skin. Include drinking water as part of your daily moisturising routine for a healthy complexion.

It helps to maintain our skin because it works as our cells waste removal service. It clears away unhealthy toxins and pollutants that stop the cells from functioning at their best.

The  ultimate detoxifier

The body’s energy production can only take place in a fluid environment. So drinking a glass of water can also make you feel more alert and energised.

Water also works wonders for your digestive system. It acts with fibre to move everything through the system.

Increasing your liquid intake and eating plenty of fibre will maintain an efficient digestive system. That will help prevent problems.

Related Post: What You Need To Know About Childhhood Obesity

Drinking enough water helps to lubricate your joints. Improves your circulation and aids the body’s absorption of essential nutrients.

It can also contribute to weight loss if used as part of a healthy diet as it contains no calories. It can replace a snack in our attempt to feel ‘full’. Hmm. Is that why that supermodel drinks 5 litres a day?

I Need A Drink

The body is quick to show us that it lacks water. In the past, I was guilty of missing these early warning signs. I mistook the headaches, fatigue, loss of concentration and irritability for other things. Chalking them up to hunger, a bad night’s sleep or even stress.

still water

“Human nature is like water. It takes the shape of its container.” – Wallace Stevens

A consistent failure to drink adequate amounts of this hydrating liquid can result in serious problems. A condition known as chronic severe dehydration.

This causes the body cells to become weak and vulnerable to disease.

There are many consequences of this condition. Some include high blood pressure, depression and dyspepsia. Colitis, back, neck and rheumatoid arthritis pain can also develop as a result.

The Urine Test

But how can we be sure we drinking enough of the stuff?

There is a crude but useful answer. Do the urine test! Urine is a wondrous thing. Seriously! It tells us a tremendous amount about the state of hydration.

As an absolute minimum, a healthy adult should produce urine in the volume of 0.5ml/kg/hour. But it isn’t just about volume, the colour of the urine tells us a lot.

Your pee will be a pale straw colour when you are well hydrated. If it is dark (like the colour of apple juice), it is time to start drinking more water.

The type of water you choose isn’t important. Drinking water of any kind is beneficial for most people.

Water Water Everywhere

In these days of increased choice, not even water is as simple as it used to be. So here is a quick way to decipher the labelling.

Natural mineral water

This is a legal term that ensures water comes from an identified and protected source. It’s guaranteed to contain a standard amount of minerals. Usually calcium, magnesium, sodium, potassium, chloride and fluoride. And is naturally occurring without treatment.

Spring water

Must also be from an underground source and be bottled at site. It may be treated to remove certain minerals and undesirable substances.

Tap water

Recycled water that has been treated with chlorine to remove bacteria and impurities. The quality of drinking water in England and Wales meets strict standards. Last year the drinking water inspectorate reported that 99.86% of more than 2 million tests met the standards required. However, filtering tap water can improve its taste, smell and appearance.

Table water

Usually no more than filtered tap water.

However, you should drink liquids such as tea, coffee and energy drinks containing caffeine in moderation. They have a diuretic effect (make you pee) and do not count towards our daily target of two litres.

There are tastier alternatives in case you get bored. You might like to try adding a twist of lemon or lime.  Decaffeinated tea or coffee and fruit or herbal infusions are also pleasant substitutes.

The foods we eat can provide a lot of moisture. Our digestive system absorbs liquid from the food that we eat. So increasing the amount of fruit and vegetables can support our increased daily intake of water.

Work It Out

You train hard. You demand a lot of yourself, so you want to get the most out of your body. Adequate hydration means the difference between a great and mediocre performance. So, are you properly hydrated?

It is the ideal fluid for hydration. Follow these tips, and keeping yourself properly hydrated should be easy. As little as 2% dehydration can start to hinder your body’s ability to perform.

If you are exercising you will need to drink even more of the good stuff. 2% dehydration can hinder performance by 25%. Click To Tweet

Two hours before exercise drink 0.5 litres. Ideally, we should weigh ourselves before and after working out. Then drink 1.5 litres for every kilogram of weight we have lost during that time.

If you exercise for more than 60 minutes, sports drinks containing carbohydrate or electrolytes may be useful. They contain minerals such as sodium and potassium. These minerals help the body to absorb and retain fluid faster. You can use these drinks both during and following exercise.

Sports drinks replace electrolytes lost through sweat, but they can be high in calories. Use them sparingly – especially if you are trying to lose weight.

Healthy Habits

It is important that we get into healthy hydration habits. Drinking a glass of water each morning when we wake is a great start. I should have one before bed too but dislike getting up in the middle of the night to pee.

I know it can be a struggle to keep up regular water consumption through the day. So now I put a 2-litre bottle on my desk in the morning and aim to finish it before leaving work. And take another one with me whenever I am travelling.

pouring water

“In one drop of water are found all the secrets of all the oceans; in one aspect of You are found all the aspects of existence.”- Kahlil Gibran

Eating two to three servings of fruit and vegetables with every meal is an excellent way to hydrate. Most are packed with vitamins and minerals needed by the body and are loaded with water.

My two areas for improvement are having a glass before each meal and having a drink after each trip to the bathroom. Drop a comment to let me know your areas of improvement are.

Seems the right time to have a nice, cold glass of water and then get out there and be OUTSTANDING.

  • 19 September, 2017
  • Personal Development
  • More

Start Living An OUTSTANDING Life

Every day we are hammered with messages telling us what we need to do to be living a good life. Advertisers say it is simply a matter of buying the right washing up liquid. Social media tells us it is accumulating more fame and wealth. Will any of these things help you to start living an OUTSTANDING life?

I believe that a large part of the variation in the quality of and the satisfaction we experience in our lives stems from our choices and activities. Our circumstances and genetic characteristics are difficult or impossible to change, but how we approach our lives has the power to change how happy we are.

Is it time to take charge of the direction of your life?

Is it time to take charge of the outcome of your life?

Indulge me and take a few moments to imagine the best life that you could lead.

How does that feel? Ready to take action to start living an OUTSTANDING life?

Living your dream

Life tends to be challenging and uncertain, and even more so when faced with the prospect of change.

living lights inside a jar

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.” – Mark Twain

Although change is the key that will alter the path of our lives, we shy away from it for fear of entering into the unknown.

When we enter the unknown, we leave our comfort zone. Unfortunately, most people don’t want to leave their comfort zone even for the prospect of living an outstanding life.

Frequently fear robs us of our ability to make choices. Choices that can close the gap between where we are and where we want to be. Click To Tweet

Fear and freedom work antagonistically against each other. The greater your fears, the less freedom you experience.

We need the courage to combat our fears. The courage to move outside of our comfort zone. The courage to venture from the known to the unknown, but to do that we must sacrifice certainty.

There is a video on Youtube from a Navy Admiral. It is about embracing the fears of life. It made me reflect on how important hope is.

People will persevere against impossible odds if they have hope. And people will only change if they have hope. That makes HOPE the foundational principle for all change.

Living your life

Who is responsible for the changes that you make in your life?
No one but you.

Give me the good news?
You can change your life if you want to.

And you can improve it.
You can make it better. 

And it all starts with changing your internal world to change your external world. What the heck does that mean?
You need to change the way you think.

So I have to ask, are you ready?

Step 1: Get dirt honest

What are your excuses?

You may be unhappy in some areas of your life but complaining about it does not create change.

Some adopt the victim role. Some play the victim role so skillfully they don’t realise they are doing it.

As I wrote earlier, if you to stay stuck due to fear, then the change you want is not going to appear. Is there a chance that you are just skillfully playing the victim role?

Be honest with yourself. What are the excuses and logic that you apply to keep you in your life as it is?

Take responsibility for yourself

Only one person can change you. And that is you.

The desire, the motivation to change must come from within.

Take responsibility and look closely at what part of your life has kept you from your potential.

Don’t blame your refusal to make changes based on external factors.

When you do this, you give the responsibility for you to things outside your control, and you will never take responsibility for yourself. For me, I used to tell myself that I would have realized more of my potential but no one was interested in mentoring me.

A person who makes excuses for everything will never succeed.

Do you know some individuals who have an excuse for everything? Why they could not, should not, did not, would not, have not, will not?

A recipe to not reach your potential is to make excuses for what you are doing, excuses for where you are, and you to allow exceptions. Excuses never become possibilities.

Step 2: Accept Risk

Accept that change involves risk

Change is a well-accepted fact of life. And as I said earlier, participating in change means a step into the unknown. It means taking a risk, uncertainty and fear.

Would life be boring if we always knew the outcomes before we took action? If there were no surprises?

living chicken

“Happiness is a risk. If you’re not a little scared, then you’re not doing it right.” – Sarah Addison Allen

The riskiest step is always the first. But with every move in the right direction, your courage builds and gets stronger. Click To Tweet

Realise that risk leads to growth

Growth involves risk and risk involves fear. Therefore growth involves fear.

Too many people wait for a guarantee that everything will work out just perfectly before they act. They won’t take action until they feel all risk has been removed.

Sadly, they fail to grow and instead stagnate. Never moving from where they are.

This is your life. Don’t stay a benchwarmer, waiting on the sidelines to be invited to participate. The world will pass you by.

Our beliefs control our actions. What are your beliefs about risk?

Step 3: Focus Your Priorities

Value your needs

Many busy people spend all their time, effort and energy meeting the needs of other people. I used to be a ‘people pleaser’ – valuing other people’s needs more than my own.

Where do your own needs fit in your decision-making hierarchy Failing to focus on your priorities will mould you to your environment.

And you will stagnate.

Value your time

Do not play the ‘when-then’ game.

Many people tell themselves, “When the children are grown, then I will do something for myself.” Or, “When I have learned a bit more and can make a difference, then I will find a job I enjoy.”

Some people wait their whole lives for a when that never comes. Value your time and do not assume you have until forever to take a risk and make a change that can accelerate your life in new directions.

When you change your expectations, you change your attitude. Click To Tweet

Step 4: Regenerate

Living rather than ageing

I have come to realise that worrying about growing older is a waste of time.

Celebrate that ageing brings an insight and personal growth that is only intensified through life experience. Instead of ageing, evolve.

Evolving changes your focus from fearing a loss to celebrating an accomplishment. What you have learned throughout your life can enlighten current and future generations.

Having an evolving attitude inspires authority to regenerate yourself and make whatever changes will lead you to that renewal.

Connect rather than wait

We are human beings, social creatures. When you connect with others, you connect to a larger perspective and broaden your thinking.

As we get older, connection becomes even more important. Ageing typically, brings fears about health, loneliness and isolation. Positive relationships provide strength when we feel we are weak.

They encourage and bring courage to make new and better decisions throughout any life transition.

Step 5: Face Up To Your Fears

Act before any crisis

Fear, at its simplest and most benign, is merely an internal warning that danger is nearby. Rather, it is an alert that something is looming that we had better do something about.

Many times it takes a significant warning signal like a marriage failure or a medical diagnosis to realise we need to make changes.

Do not wait for that disaster to occur to wake up about the quality and value of your life. If you begin making changes now, you will be more prepared if any disaster happens.

Do not let comfort rule you

Move past the comfort of your fears. Click To Tweet

Because we repeat our fears, they seem familiar. As such, they can mislead us into thinking they are an integral part of who we are.

When we turn them over in our minds, they will control us, and cause us to live in a state of self-preservation.

While life cannot be a 24-hour a day thrill ride, you deserve more than just being content. Expand your comfort zone and allow inspiration inside.

When you change your behaviour, you change your results.

There is a phrase, ‘Most people would rather live with old problems than new solutions.’ Is that true for you?

Would you rather be comfortable than correct?

Would you rather stay in a routine that doesn’t serve you than make changes?

Even when the changes are going to be better for us, we often don’t make them because we feel uncomfortable or awkward.

Don’t let your desire for comfort limit your actions. Click To Tweet

Step 6: Use Your Imagination

Imagine the worst

What, are you fearful about? Give it a name. Say it out loud.

Then ask yourself, What is the worst thing that could happen if I take this risk?

Even if you run smack into an immovable wall on your way to making a change, then at least you will have gained insight and knowledge.

You may even find this knowledge gives you the courage to tackle more risks. No matter what the scenario, you will have gained the power and influence to decide your response.

Imagine the best

Imagine how your life will be different and better once you initiate change in your life.

Expect the joy, the excitement, and the empowerment that comes from being the leader in your own life.

Begin with small steps, but always take action.

imagination life

“A woman has to live her life, or live to repent not having lived it.” – D.H. Lawrence

No miracle shortcuts to an OUTSTANDING life

It will take time to see results.

The only instant change you can make is in your attitude.

What helps you get through those hard times and on course to living an OUTSTANDING life?

Drop a comment below and let me know how you will use this six-step plan. Now get out there and live an OUTSTANDING life!

  • 18 September, 2017
  • Personal Development, Professional Development, Super Ager
  • More

Could Your Sitting At Work Be Killing You?

More than half our waking hours are spent sitting. And all that sitting could be sending us to an early grave. Even for those people who exercise.

As I remember, from my late teens to my mid-twenties I was a pretty consistent body weight. I didn’t give my weight much thought and staying the same weight was pretty easy.

From roughly 26, I started getting that belly. I didn’t notice at first. But then friends started teasing me about my ‘middle-age spread’ as they termed it.

I blamed a slowing metabolism.

Take a moment to think how your life altered from when you were 17 to 22 and from 24 to 29 Too much to think about? Limit that thought to your activity levels.

two man sitting

“Someone is sitting in the shade today because someone planted a tree a long time ago.” – Warren Buffett

For me, I went from being a student to working. I went from playing pickup basketball to not wanting to sweat in my shirt and tie. I went from walking from one lecture to another to sitting on my butt all day.

My job, probably like yours, requires that I am sitting for long periods of the day.

And sitting for long periods of the day isn’t doing you or your body any favours. But after having a hard day at work sometimes all I want to do is get home and slob on the couch.

To take some time to relax and put my feet up. Everyone knows relaxation is necessary, but slobbing on the couch has adverse effects.

Just indulging in some decompression time after a long day at the office might harm you in the long run.

Think about it – sitting all day to come home and sit some more.

Sitting Time

More than 50% of the average human’s waking hours are spent sitting down, according to the Annals of Internal Medicine. Click To Tweet

We watch television, work at a computer, commute and engage in other physically inactive pursuits.

And all that sitting could be sending us to an early grave.

Even for those people who exercise up to an hour a day, say the Canadian researchers who did the study. Their findings came from 47 studies that looked at the health effects of sedentary behaviour.

The researchers adjusted for other types of activity people did. From leisure-time activities to vigorous exercise.

Related Post: A Plan To Stay Dementia Free

Over the course of these studies, people who sat for prolonged periods of time had a higher risk of dying. Even those who exercised regularly.

And if you do little or no exercise the negative effects are even more pronounced.

Another study compared two sets of adults. One who spent less than two hours a day in front of the TV and the other who spent more than four hours a day on screen-based entertainment.

Those with the greater screen time had:

  • A 50% increased risk of death from any cause.
  • A 125% increased risk of events associated with cardiovascular diseases, such as angina or heart attack.

Vegging out in front of the TV isn’t the only concern

Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful.

Prolonged sitting is responsible for more than 430,000 deaths from a study published in the American Journal of Preventive Medicine. Click To Tweet
man sitting down in front of TV

“Nothing’s going to come to you by sitting around and waiting for it.” – Zoe Kazan

Many who are aware of the risk attempt to balance the perils of sitting by working out.

Unfortunately, the risk is not offset by spending a few hours a week engaged in moderate or vigorous activity. Previous studies have suggested that physical activity can offset the harms of the prolonged sitting.

But current research claims that is not the case. A new statement from the American Heart Association (AHA) suggests that sitting too much is detrimental to health.

And it makes no difference how much exercise you do.

Sitting Less, Moving More

Deborah Rohm Young, Ph.D., chair of the AHA, highlighted that Americans spend too much time sitting.

The review revealed that the average American young adult is sedentary for around 6 to 8 hours a day. That increases, with adults aged 60 and older spend 8.6 to 9.6 hours a day being sedentary.

When we are sedentary, we have an energy expenditure of 1.5 metabolic equivalents (METs) or less. Slow, leisurely walking or light housework increases energy expenditure to around 2.5 METs, while moderate physical activity increases energy expenditure to around 3 METs or more.

Young and colleagues found that spending too much time sitting raises the risk of impaired insulin sensitivity, diabetes, cardiovascular disease and death.

Related Post: Childhood Obesity

The review backed up the point that exercise does not offset the harm of prolonged sitting. Even with moderate to vigorous exercise.

The verdict is out, regardless of how much one exercises, prolonged sitting is harmful to your health.

Dr Young says that they are unable to pinpoint exactly how long is too long when it comes to sitting, at present.

For now, the best advice is to increase the amount of time spent being active and reduce the amount of time spent sitting.

Exactly how being sedentary contributes to poor health isn’t clear.

But some research suggests that it has harmful effects on sugar and fat metabolism. Both of which affect a person’s risk of diabetes and heart disease, suggests Dr I-Min Lee, a professor of medicine at Harvard Medical School. Here are some ways that sitting impacts your body.

The Effects Of Sitting On Your Organs

HEART DISEASE

Blood flows more sluggishly and muscles burn less fat during a long sit. This allows fatty acids to clog the heart. Prolonged sitting is associated with elevated cholesterol and high blood pressure. And more sedentary people are more than twice as likely to have cardiovascular disease than the least sedentary.

OVERPRODUCTIVE PANCREAS

This organ produces insulin, a hormone that carries glucose to cells for energy. But cells in idle muscles don’t respond as readily to insulin, so the pancreas produces more and more. This can lead to diabetes and other diseases. A 2011 study found a decline in insulin response after just eight hours of being sedentary.

COLON CANCER

Studies have linked sitting to a greater risk of colon, breast and endometrial cancers. The reason is unclear, but one theory is that excess insulin encourages cell growth. Another theory is that antioxidant production is boosted by regular movement. These antioxidants kill cell-damaging and potentially cancer-causing free radicals.

The Effects Of Sitting On Your Muscles

WEAK ABS

Your abdominal muscles keep you upright when you stand, move or even sit up straight. They go unused when you slump in a chair. The posture-wrecking alliance of tight back muscles and wimpy abs exaggerate the spine’s natural arch. This is called hyperlordosis, or swayback.

TIGHT HIPS

Flexible hips help keep you balanced. Chronic sitters have short and tight hip flexors as they rarely extend their hip flexor muscles. This causes a limitation in stride length and range of motion. Studies have found that decreased hip mobility is a primary reason older adults tend to fall.

LIMP GLUTES

Sitting requires your glutes to do nothing, and they get used to it. Soft glutes hurt your stability, your ability to push off and your ability to maintain a powerful stride.

The Effects Of Sitting On Your Legs

POOR CIRCULATION IN LEGS

Sitting for extended periods causes fluid to pool in the legs due to slower blood flow. Problems range from varicose veins and swollen ankles to blood clots developing to deep vein thrombosis (DVT).

SOFTER BONES

Weight-bearing activities such as running and walking stimulate hip and lower-body bones. This makes them grow thicker, denser and stronger. Scientists attribute the recent surge in cases of osteoporosis to a lack of activity.

The Effects Of Sitting On Your Head

FOGGY BRAIN

Working muscles serve to pump fresh blood and oxygen towards the brain. This triggers the release of all sorts of mind and mood enhancing chemicals. When we are sitting for a long time, everything slows, including brain function.

STRAINED NECK

If you crane your neck forward toward a keyboard or tilt your head to cradle a phone, this can lead to permanent imbalances as the cervical vertebrae are put under strain.

SORE SHOULDERS AND BACK

When the neck slouches so does the shoulders and back. Slumping forward overextends shoulder and back muscles as well. In particular the trapezius, which connects the neck and shoulders.

The Effects Of Sitting On Your Back

LACK OF SPINE FLEXIBILITY

The soft discs between vertebrae contract and expand and like sponges when we move, absorbing nutrients and fresh blood. A long time spent sitting squashes the discs squash together unevenly. Collagen hardens around tendons and ligaments.

DISC DAMAGE

Individuals who sit for longer are at greater risk for herniated lumbar discs. Travelling through the abdominal cavity is a muscle called the psoas. When it contracts, it pulls the upper lumbar spine forward. Upper-body weight rests entirely on the ischial tuberosity (sitting bones) instead of being distributed along the arch of the spine.

How To Avoid The Dangers Of Sitting

Sitting less and moving more is the only solution. Whenever you have the chance stand rather than sit. Then progress to making opportunities to get up and walk while you work.

man dance

“Life’s short. Anything could happen, and it usually does, so there is no point in sitting around thinking about all the ifs, ands and buts.” – Amy Winehouse

For example:

  • Stand while talking on the phone or eating lunch.
  • If your work is sitting at a desk try a standing desk. Or improvise with a counter or high table.
  • Rather than meeting in a conference room, walk laps with your colleagues.
  • Taking the stairs whenever possible can jumpstart your heart rate and blood circulation.
  • When you park further away from your destination, it necessitates a longer walk.
  • Make sure you move around for at least 10 minutes every hour by setting a reminder on your phone.
  • Drop the inter-office email and walk to your coworkers or classmates and speak in person.
  • Get some time in at the gym.
  • Go for a walk during your lunch or whenever you can.
  • Get some time in at the gym.
  • Stretch often and perform leg raises under your desk.

The impact of movement can be profound

For starters, you’ll burn more calories.

Being active and burning more calories has many benefits. It not only helps with weight loss and it improves energy levels. But as an additional bonus, it seems to trigger important processes related to the breakdown of fats and sugars within the body.

These processes stall and your health risks increase when you are sitting.

When you’re standing or moving, you kick the processes back into action.

Remember that, while crashing on the couch after a mentally exhausting day might seem appealing, it does nothing for your physical health.

Incredibly, fear of an early death doesn’t usually motivate people to change their habits. But losing weight might be the perfect incentive.

So when you get the urge to sit down remember that you burn 30% fewer calories than when you are standing. It’s not a huge amount but it adds up over time and contributes to weight control.

What are your tricks to moving more and sitting less?

Drop a comment below, and let me know how you keep yourself from being sedentary. You might be interested in how sleep is integral to staying healthy.

  • 17 September, 2017
  • Professional Development
  • More

How To Slow The Ageing Process

We get told there are two certainties in life: death and taxes. However, experience shows there are at least two more: change and ageing.

All four are inevitable but premature ageing is something that can be under our control. What can you do to keep yourself from looking older?

older man face

“For a young person, it is almost a sin, or at least a danger, to be too preoccupied with himself; but for the ageing person, it is a duty and a necessity to devote serious attention to himself.” – Carl Jung

As it turns out, many of the habits you engage in might be prematurely ageing you. And since we are not a 14 year old trying to get into an 18+ movie, who wants to look a lot older than you are?

There is a good chance that you don’t even recognise you are making some of these habits. And that is a big problem.

The American Society for Aesthetic Plastic Surgery reports that an old-looking face is one of the most common insecurities people seek cosmetic correction for.

Think creams, peels, and Botox injections.

Your wallet and you will both be a better off if you prevent premature ageing in the first place. Here are six habits that will erase years off you.

No sunscreen equals ageing

Applying SPF regularly is the number one thing you can do to keep your skin looking young and healthy.

Excessive exposure to UV light creates free radicals that in turn damage collagen, elastin, and the skin cells.

people sitting in the sun

“For healthy adult people, the really big thing we can foresee are ways of intervening in the ageing process, either by slowing or reversing it.” – Nick Bostrom

The UV light damage leads to premature ageing of the skin. You can develop wrinkles, dark spots, and skin cancers. Click To Tweet

Think of the cumulative effect of UV light exposure. So, even short amounts of sun exposure on a daily basis add up over the course of a lifetime.

Related Post: A Plan To Stay Dementia Free

Here is an example. Over four years Australian researchers followed more than 900 people.

They found those who were instructed to apply and appropriately reapply sunscreen daily were 24% less likely to show signs of ageing in their skin than people who weren’t given any SPF instructions.

Take the three-month challenge. The researchers found that just using SPF 30 alone for 12 weeks is enough to visibly reverse the signs of UV-related skin damage.

Signs like uneven texture and pigmentation, according to a published study.

Lack of sleep equals ageing  

Getting your beauty sleep serves more purposes than the name implies. It not only helps you look younger for longer, but it also helps you recharge.

Your skin cells function on a circadian rhythm, similar to your sleep-wake cycle. That is what that makes you tired at night and wakes you up in the morning.

What is skin’s nighttime function? Repairing the damage the skin endured during the day. By damage, I mean things like exposure to sunlight, pollution or an acne breakout.

Research indicates that people who get less sleep produce more of the stress hormone cortisol. Raised levels of cortisol lead to increased stress and higher blood levels of inflammatory proteins.

older rhino skin

“Incidentally, one of the most worrying problems in the impact of Western modernity on traditional culture is that it quite rapidly communicates its own indifference or anxiety or even hostility about age and ageing.” – Rowan Williams

Skimping on sleep throws that entire process off, and your skin can’t prepare for the next day.

This not only stresses your skin out. It throws off the repair process, which ultimately leads to less healthy cells and premature ageing.

Try to clock in at least seven hours a night.

Before you fall fast asleep in your bed, make sure you apply a moisturiser. At a minimum to your face but your entire body would benefit because your skin can get dehydrated while sleeping.

We want to avoid dry or inflamed skin. It doesn’t function properly which limits its ability to heal itself overnight.

Eating badly equals ageing

Nearly 90% of people don’t eat the recommended 2 to 3 portions of vegetables a day, while 76% fail to eat enough fruit.

That according to the Centers for Disease Control and Prevention in the US.

This from the American Academy of Dermatology (AAD).

Eating a balanced diet loaded with antioxidants can help prevent damage that causes your skin to age too early,

Think of fruits and vegetables as disease fighters. They are full of nutrients, like antioxidants and vitamins, which help fight free radical damage and keep your skin cells healthy.

Research has shown that vitamin E might help protect you your skin from UV damage. And it may even out pigmentation issues and reduce inflammation.

orange peels

“To all my little Hulkamaniacs, say your prayers, take your vitamins and you will never go wrong.” – Hulk Hogan

According to research published in the Journal of the American Academy of Dermatology, Vitamins A, C, and B3 are also great for your skin.

What fruits and vegetables should be on your grocery list?

Dark leafy greens like spinach, sweet potatoes, oranges, red peppers, strawberries, asparagus, and mushrooms.

Excess sugar equals ageing

That chocolate bar does damage beyond your waistline. Starchy, sugary foods, like white bread and ice cream, can cause all sorts of problems with your skin.

Starchy, sugary foods spike your blood sugar levels, which can ignite inflammation and spur acne breakouts.

When you get pimple after pimple, it can lead to permanent scarring. Either in the form of a depressed or raised bump in the skin caused by damaged collagen.

Even if the pimples go away, you might be left with marks, like sunspots that tend to make you look older.

These brown and red marks will fade over time, but not keeping your acne in check will continue to spur that cycle.

older pug

“Surely being a Professional Beauty – let alone an ageing one – is one of the most insecure and doomed careers imaginable.” – Julie Burchill

Eating too much sweet stuff can lead to glycation.

A process in which sugar molecules attach to your collagen or the main building blocks of your skin.

Glycation makes your collagen hard and less flexible, promoting premature wrinkling.

To make matters worse, dark sugary drinks like soda and sweetened coffee can also damage and stain your teeth.

This according to the American Dental Association (ADA), which is often a sign of one too many years under your belt.

Smoking equals ageing

Before you light up, keep in mind that smoking harms nearly every part of your body. It is not just your lungs that pay a painful price.

Smoking also accelerates the ageing process. Want the proof that smoking makes you look older, faster?

A study published in Plastic and Reconstructive Surgery researched 79 sets of twins. The twins were selected on the basis that one of them currently smoked or smoked five years longer than his or her double.

The researchers compared the facial features and characteristics of both twins. They found that those who puffed on cigs experienced greater eye bags, more lip wrinkles, and jowls.

And wrinkling is not just limited to your face. Other parts of your body, like your inner arms, may start to wrinkle, too.

One potential reason is that smoking decreases delivery of oxygen and nutrients to your skin. The reduction in circulation is caused by the blood vessels constricting.

Tobacco is saturated with chemicals. Some of these chemicals harm your collagen and elastin, both of which are crucial for a youthful looking face.

Smoking also does a nasty number on your mouth. It can cause periodontal disease (which may lead to tooth loss), gum recession and stain your teeth, according to the ADA.

Need one last reminder to quit? “Smoking harms nearly every bodily organ and organ system in the body,” says the American Cancer Society.

No surprise that it is the leading cause of cancer deaths.

Excess alcohol equals ageing

There is a reason no one looks great in the morning after one too many drinks.

Excessive alcohol consumption lowers antioxidant levels in your skin. This, in turn, can cause inflammation and the previously discussed free radical damage to your skin cells.

However inflammation and free radical damage promotes the early development of wrinkles. Alcohol also tends to dehydrate your skin, which can make your face look dry and rough, the AAD says.

If you can’t resist a post-dinner libation, stay within the recommended limit of no more than two drinks per day.

You might want to keep track of your mixers too. Say you are like me and fancy an exotic drink, something with an umbrella in it.

Cocktails are loaded with sweet mixers and juices. And that means get an unhealthy dose of skin-damaging sugars, too.

ageing

“First you take a drink, then the drink takes a drink, then the drink takes you.” – F. Scott Fitzgerald

Booze can make you feel older. Drinking too much raises your risk of serious health problems.

Things like heart and liver disease, depression, and several types of cancer. That from the Centers for Disease Control and Prevention.

When you are prescribed medication it is in your best interest to take them. There are ways you can be more consistent with your medication.

What are your tricks to ageing well?

Drop a comment below, and let me know how you keep yourself youthful. And if you want to find out more about good habits you will want to look at this.

  • 15 September, 2017
  • Super Ager
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How To Get Back On Track With A Healthy Diet

Despite our good intentions everyone tends to ignore their diet and overindulge at times. For me, an all too common weakness is fresh bread or red wine.

Sometimes it is both. And at other times it is whatever is nearest.

So I go on a binge.

Let’s call it Christmas or barbecue season or the weekend. Binge enough and pretty soon I am out of condition.

vegetarian diet

“I am a better person when I have less on my plate.” – Elizabeth Gilbert

Getting out of shape is the trigger for some of us to look for the next diet trend to get back on track. Click To Tweet

Stop right there!

While there are plenty of fad diets out there offering magical fast solutions to weight loss.

You have your detox diets. It might be a diet emphasising single foods (cabbage soup), or a diet stressing nutrients (high protein).

Or the restrictive one which disallows certain combinations of foods (food combining).

And there are also diets that dictate what you can and can’t eat (blood groups).

But are the diets based on sound evidence or wishful thinking?

Remember what your Mom said, “If it sounds too good to be true….” The promise of a quick fix and claims that sound too good to be true will identify an unsound diet regime.

Go back to the basics and remember there are no good or bad foods.

Any diet that singles out foods or groups of food are likely non-evidence-based.

And if followed for a long time could lead to nutrient deficiencies.

Diet Perils

As a result, there have been several warnings about a high protein low carbohydrate diet. The American Heart Association state it may be ineffective in the long-term.

And of greater worry, if followed for more than a short time could pose serious health risks. Yikes!

A simple premise: any diet that leads to you reducing the calories you consume will lead to weight loss.

I hope that my life is long term, so I prefer to think about my health long term as well.

An important point, for the sake of our health, we should all be exercising daily.

running man

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.” – Ellen DeGeneres

So if you need to lose weight exercise is a beneficial part of the weight loss equation.

Losing weight does not need to be difficult or complicated. Burn off more energy then you take in from food and drink. Click To Tweet

Exercise For Life

Being physically active should not be something we start next week. Not something we begin as a new years resolution or even start tomorrow.

It’s something that should be a part of our everyday life.

Taking part in regular physical exercise is the best thing we can do for our health.

Regular exercise is the key to a desirable body weight. And to reduce the risk of developing many diseases.

Related Post: Childhood Obesity

Obesity, cardiovascular disease, diabetes, osteoporosis, colon and breast cancer to name a few.

And let’s not forget another important part of it maintaining our mental well-being too.

The guideline that we engage in 30 minutes or more of physical exercise daily is justified.

So why is it that all too often our good intentions fall by the wayside?

If exercise is not part of your life, then it requires a different approach.

Try out lots of different types of activities. Some people will like doing weights in the gym. For others, it may be dancing, and for others, it’s a brisk stroll in the park.

Try different activities to find something you enjoy. If you don’t enjoy it, there is no chance it will become part of your everyday life.

You just need to get active!

Yes, the aim is to be doing at least 30 minutes of continuous exercise five days per week, but gradual is the key! Click To Tweet

So try three lots of 10 minutes to start with and take it from there.

And don’t go for it all out, especially if you have not exercised for a while, break yourself into exercise gently.

Besides if it’s calories you are aiming to burn, then you will burn the same calories if you run 2 miles or you walk 2 miles.

The difference is one will take you longer.

So how do we fuel these bursts of energy?

No matter what type of exercise you do your body will always use some glucose for energy.

Glucose is formed from the breakdown of carbohydrates in your diet. Those are the starches and sugars you eat.

Glucose is stored as glycogen. But the body can only store a limited amount of glycogen

Your glycogen stores need to be kept topped up to avoid fatigue. Eat too few carbohydrates and you become sluggish.

Combine low glycogen stores and exercise and you get dizzy. That tends to destroy my desire to exercise.

So even if you’re trying to lose weight, don’t cut back too much on the calories.

You need to fuel to exercise

Do you think of snacking as something naughty? Low-fat carbohydrate snacks can be an essential fuel supply for your exercise.

Want to improve your performance exercising? Eat 25-50 grams of rapidly absorbing carbohydrate just before you exercise.

It will also help maintain blood sugar levels and prevent you feeling lightheaded.

Fuel your training

“Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout.” – Marcus Samuelsson

Replenish your glucose stores by eating some carbohydrates within two hours of exercising.

You can choose from, bagels, apples, sandwiches, cereal bars or bananas. You just need to find something you fancy.

The Diet Part

So what about your diet? The primary goal is to get active, so it’s crucial you have enough calories to have the energy to exercise.

If you cut your calorie intake and increasing your activity levels, what happens? It is going to leave you pretty short of energy, and the first thing you will give up is exercise.

Hence why the optimal diet recommended is low-fat and high-carbohydrate. Firstly, so you ensure the supply of carbohydrates for energy fuel.

But also because gram for gram carbohydrates have less than half the calories of fats.

It’s grams of food we have on our plate not calories!

Naturally, anything over-consumed will result in weight gain.

Related Post: A Plan To Stay Dementia Free

Nutritional experts talk a lot about satiety? Have you heard about it?

Satiety is the satisfied feeling that you get when you have eaten enough. And it has a massive part to play in reducing hunger.

Different nutrients have different effects on how full you feel. Choosing one nutrient over another has the potential to influence your appetite.

Calorie intake and energy balance

The research is unequivocal on this. If you have a higher fat intake, you are more at risk of poor appetite control, overeating and obesity.

If you have a higher complex carbohydrate (starch) intake, you tend to eat less fat and tend to be leaner.

healthy diet

“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel

The advice is to increase intake of complex carbohydrates to aid weight loss.

If more of your total calories come from complex carbohydrates, it leads to a decrease in fat. In turn, this results in a reduction in overall calories consumed and leads to weight loss.

Time to let go of the quick-fix solutions and set realistic targets. Just as well, the cabbage soup diet made me gassy.

Make sense? And shift concentration away from weight loss and onto body fat loss.

Losing 1 to 2 pounds (0.5 to 1.0kg) per week is more than enough to ensure long-term good health.

Start exercising now and track your size and your weight (muscle weighs more than fat but takes up less room).

Focus on being fitter and leaner

Keep in mind that keeping weight off is just as hard as losing it in the first place.

Finding a goal that keeps you motivated helps me.

I will splash out on a few new wardrobe items in my new size as the frugal part of me won’t let them go to waste. That works for me.

What’s your trick to get back on track with healthy eating? Drop a comment to let me know.

If you are committed to being healthy read this post on how much water you should be drinking, then get out there and be OUTSTANDING.

  • 14 September, 2017
  • Personal Development
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How To Avoid Dementia As You Age

Ageing is the biggest risk factor for dementia.

While there is no changing that we will age, there are lots of things you can do to reduce your risk.

It is completely up to you.

Dementia scares me

My Aunt on my Mum’s side suffered from it. I remember her from my childhood as a vibrant woman.

A force of nature; caring and demonstrative. Loudly demanding that you give her a proper hug.

I don’t remember visiting her when she was ill, but I remember how distressed my Mum was that her sister failed to recognise her.

My Mum is 92 and doing well.

I mention her a few times in my work on superagers. She told me that, “We are never too young to develop good habits.”

Woman suffering from dementia

“Dementia: Is it more painful to forget, or to be forgotten?” – Joyce Rachelle

And I think mid-life (age 40-64) is a great time to start making healthy choices. But I am sure many of us are already doing so.

Many life events happen in this period. Children move out; health scares occur, divorces happen, and menopause starts.

For many, these act as a prompt to start living a healthier life.

The key to adopting a healthier lifestyle is to build it into your normal daily routine.

Get your friends and family to support you – or better yet, join you.

What is a risk?

A person’s risk of developing a disease or condition is the chance that it will affect them over a certain period.

We are all at some level of risk of developing dementia, but some of us have a higher or lower risk than others.

For example, a typical 80-year-old woman is much more likely to develop dementia in the next five years than a typical 30-year-old woman.

What is a risk factor?

A risk factor is anything that increases a person’s risk of developing a condition. For dementia, there is a mixture of factors.

Some are under our control and others that are difficult to avoid.

Having any of the risk factors does not mean a person will develop dementia in the future.

Likewise, avoiding risk factors does not guarantee that a person will stay healthy, but it does make this more likely.

Dementia risk factors you can’t change

Ageing

Age is the strongest known risk factor for dementia. It is possible to develop dementia before the age of 65 (at least 1 in 20 people develop it under 65).

But the chances of developing dementia rise as we get older.

From 65, a person’s risk doubles roughly every five years.

  • 1 out of 100 people aged 60–64 will have dementia.
  • 3 out of 100 people aged 70–74 will have dementia.
  • 11 out of 100 people aged 80–84 will have dementia.
  • 30 out of 100 people aged 90–94 will have dementia.

This may be due to factors associated with ageing, such as:

  • higher blood pressure
  • increased risk of cardiovascular diseases (eg heart disease and stroke)
  • changes to nerve cells, DNA and cell structure
  • loss of sex hormones after mid-life changes
  • the weakening of the body’s natural repair systems
  • changes in the immune system

Gender

Women are more likely to develop Alzheimer’s disease than men. This is the case even if we allow for the fact that women on average live longer.

The reasons for this are still unclear.

It is suggested that Alzheimer’s disease in women is linked to a lack of the hormone oestrogen after the menopause.

Experiments with hormone replacement therapy (HRT) fail to reduce the risk of developing Alzheimer’s.

For most dementias other than Alzheimer’s disease, men and women have much the same risk.

But for vascular dementia, men are actually at slightly higher risk than women.

This is because men are more prone to stroke and heart disease, which can cause vascular and mixed dementia.

Ethnicity

There is some evidence that people from certain ethnic communities are at higher risk of dementia than others.

Some people at a higher risk of stroke, heart disease and diabetes are also at a higher dementia risk.

These effects are probably down to a mix of differences in diet, smoking, exercise and genes.

Genetics

Scientists have known for some time that the genes we inherit from our parents affect whether we develop certain diseases.

The role of genes in the development of dementia is not yet fully understood.

dementia affected man

“Dementia is our most-feared illness, more than heart disease or cancer.” – David Perlmutter

Researchers identified more than 20 genes that do not directly cause dementia but affect a person’s risk of developing it.

Having a close relative (parent or sibling) with it increases your chances of developing the disease very slightly compared to someone with no family history.

Even with a family history, it does not mean that dementia is inevitable for you.

How to reduce your risk of dementia

Based on the latest research, here are the top tips to reduce your risk of dementia. Your risk will be lowest if you adopt a ‘more the merrier’ approach.

The more you adopt, the less risk you will have.

Keep physically active

Get physically active five times a week for at least 30 minutes.

When we say active we mean you will need to be active enough to raise your heart rate and get of breath.

Related Post: Is Too Much Sitting At Work Killing You?

You can walk, cycle, swim or join an exercise or dance group.

Regular physical exercise is also good for your heart and mental wellbeing.

Exercise like this brings health benefits even if you’re not losing weight.

Don’t smoke

If you don’t smoke, there is never a good time to start. And if you already smoke, now is a great time to stop.

By smoking, you are at a greater risk of developing dementia and harming your lungs, heart and circulation.

If you want to stop smoking but struggle try talking to your GP.  They can provide help and advice about quitting smoking.

A healthy diet

A good diet has a high proportion of oily fish, fruit, vegetables, unrefined cereals and olive oil, and low levels of red meat and sugar.

Diets like this reduce your risk of dementia and heart disease, stroke and type 2 diabetes.

Try to cut down on saturated fats (e.g. cakes, biscuits and most cheeses) and limit sugary treats.

Post: How To Find Inspiration With Four Simple Thoughts

Keep an eye on your salt intake too. Salt raises your blood pressure and risk of stroke. I suggest that you read food labels to see what’s in them.

You might be surprised by the nutritional content when you see it labelled ‘healthy.’

When possible seek out healthier options.

Limit alcohol

Keep your alcohol within recommended limits. The recommendation is to consume a maximum of 14 units per week for men and women.

These 14 units should be spread over 3 or more days.

This is the same as four or five large glasses of wine or seven pints of beer.

Regularly exceeding these weekly limits increases your dementia risk.

If you find yourself struggling to cut down what you drink, talk to your GP about what support is available.

Take control of your health

If you’re invited for a regular mid-life health check at the doctor’s, make sure you go. My GP does a ‘well man’ check.

It is like a ‘MOT’ for your body and will include a check of your blood pressure, weight and maybe cholesterol level.

These are all linked to dementia and conditions that are strong risk factors for dementia (heart disease, stroke and diabetes).

If you’re already living with one of these long-term conditions, follow professional advice about medicines and lifestyle.

Stick to a good weight

Keeping to a healthy weight will reduce your risk of type 2 diabetes, stroke and heart disease and probably of dementia.

A good place to start is to follow the advice on exercise and diet. If you are struggling to get back to healthy eating this may help.

Keep a diary of your food intake and exercise for each day, and remember that alcohol contains hidden calories.

Joining a local weight loss group may help if you struggle to stick to a healthy weight.

However, if you’ve tried to make changes without success, then your GP can also offer advice.

Exercise your brain

Give your brain a daily workout. And that workout should be vigorous.

Simpler mental activities such as reading, word searches or crosswords don’t have the same benefits as more challenging ones.

Learning something new, maybe a new and difficult card game, martial art or another language is great.

If you can keep your mind active, you are likely to reduce your risk of dementia.

There is a bit less evidence, but keeping socially engaged and having a good social network may also reduce your dementia risk.

Visit people or have them visit you, join a club or volunteer.

What tips do you have to avoid dementia?

Drop a comment below, and let me know how you keep yourself healthy.

 

  • 7 September, 2017
  • Super Ager
  • More

What Is The Cost Of Not Taking Your Medication?

It is a crazy morning.

You are rushing around with too many things rushing through your mind.

In the midst of all the mayhem, have you ever just forgot to take your medication? It is a problem many of us are guilty of.

Confession, I have gone months without getting a repeat prescription for Irbesartan. I had lots of excuses. I couldn’t find the time. The GP didn’t have any appointments available.

Especially relevant is that taking tablets just isn’t just me.

A friend got diagnosed with a kidney infection recently. Their doctor prescribed antibiotics. My friend decided not to fill the prescription because they knew better.

The offenses vary in severity, but one thing is clear. We often think not taking our medicine is harmless.

In reality, it costs us billions.

The cost of non-adherence

The National Health Service (NHS) drugs bill was £16.8 billion in 2016. Click To Tweet

In England alone, the NHS dishes out over one billion prescriptions a year to half of the population. Most noteworthy, 1 in 4 adults taking at least three different prescription drugs a week.

Medication tips

“You need a good bedside manner with doctors or you will get nowhere.” – William S. Burroughs

The cost of non-adherence to prescribed medications is over £2 billion.

Why so pricey?

Because patients who don’t take their medicine often land in the hospital. This adds extra strain to our health care system.

And it is, potentially, 100% preventable by the very individuals that it afflicts.

The numbers are staggering.

Studies consistently show that 20 – 30% of medication prescriptions are never filled. And almost 50% of medications for chronic disease are not taken as prescribed. All of this according to a review in Annals of Internal Medicine.

Related Post: Is Too Much Sitting At Work Killing You?

People who do take prescription medications, whether it is a simple infection or a life-threatening condition, typically take only about half the prescribed doses.

According to the authors, this lack of adherence causes approximately 1 in 10 hospitalisations and roughly 20,000 deaths each year in the UK.

The drugs don’t work?

As former Surgeon General of the United States C. Everett Koop put bluntly: “Drugs don’t work in patients who don’t take them.”

This non-adherence to prescribed medications explains several phenomena. Why new drugs that perform well in trials, when doctors carefully monitor patients, fail to measure up once the drug hits the commercial market. And it explains why so many patients don’t get better, suffer surprising relapses or even die when prescribed medications that should keep their disorders under control.

It is mind-boggling that something as innocent as skipping a couple of pills could have such drastic effects.

But non-adherence is a huge problem, and there’s no one solution because there are many different reasons why it happens.

Some are concerned about the side effects. Others don’t want to identify as being ‘sick.’ Some people don’t want to take medicine while they feel fine and others want to avoid dependency.

Who wants to be sick?

One of the most common reasons, however, is the cost of medication.

medication in a hospital

“You may not be able to read a doctor’s handwriting and prescription, but you’ll notice his bills are neatly typewritten.” – Earl Wilson

When cost becomes an issue, it is easier not to fill prescriptions, to skip doses or cut pills in half, or to find alternative options altogether.

But many fail to realise that without a doctor’s guidance, these “alternatives” can be dangerous and even more costly.

I was talking about this subject with a friend of mine. He gave me a timely insight, “Medications remind people that they’re sick. Who wants to be sick?”

His 88-year-old grandfather refuses to take drugs prescribed for his heart condition. But “he will take vitamins because he knows they keep him healthy.” So every evening he tells Grandpa that the pills he gives him are his vitamins.

I get his grandfather’s logic.

Like Grandpa, I would rather take something to keep me healthy than something to control a disease.

The media influence this too. The emphasis on the benefits of diet and exercise can convince some people that they don’t need to take medications.

The ‘silent’ conditions

People often do a test, stopping their medications for a few weeks, and if they don’t feel any different, they stay off them.

This is especially common for drugs that treat ‘silent’ conditions like heart disease and high blood pressure. Although the consequences of ignoring medication don’t show up right away, it often results in serious long-term harm.

Dr William Shrank, chief medical officer at the University of Pittsburgh, had a helpful insight into the problem.

He said, “There are so many reasons patients don’t adhere — the prescription may be too complicated, they get confused, they don’t have symptoms, they don’t like the side effects, they can’t pay for the drug, or they believe it’s a sign of weakness to need medication.”

Post: How To Find Inspiration With Four Simple Thoughts

The Express Scripts 2014 Drug Trend Report breaks down adherence by ailment, and the numbers are startling. 29% of high cholesterol patients don’t take medications as prescribed, versus 39% of diabetics and 55% of adults with asthma.

Seems like being married helps men with their adherence. Thanks to the ladies! Being married helps men, but not women, take their medicines as prescribed.

People with children in the home tend to adhere less to their medication regimes than those without dependents underfoot.

Keep my medication the same

Seems like the appearance of the medication can cause patients to pause.

A study in the Annals of Internal Medicine found that cardiac patients were 34% more likely to stop taking their medication after an unexpected change in the colour of their generic pill.

various medication

“The need to understand prescription information can literally be a matter of life and death.” – Andrew Cuomo

And an even greater number, 66% more likely to stop after a change in pill shape.

That’s one reason for you to peek into the prescription bottle at the time of collection. Because it provides the opportunity to ask questions on the spot if something looks off.

It is difficult to fix the problem when there are so many reasons behind what causes it. I have a few suggestions that may help you to stay safe.

Forgetting

Forgetting to take a prescribed drug is a common problem. Particularly for those who are not fussed about taking medication.

I now set a daily reminder on my phone for my Irbesartan. If you are a fan of team sports, you might want to use a buddy system to make adherence a team effort.

Dr Shrank offers sound advice. Make pill-taking a habit by putting your medication right next to your toothbrush.

Confusion

With 1 in 4 adults in the UK taking at least three different prescription drugs a week, it can be hard for patients to juggle so many doses of medication. Likewise, it is equally hard for doctors to keep current on their patients’ medications when if they suffer from several conditions they see several different specialists.

They don’t always coordinate amongst one another or with the GP. Therefore, it then falls to the patient to keep everyone in the loop.

My GP likes patients to bring all their medications, in their original bottles, to each visit. That way they can see exactly what the patient is taking, in what dose, and the two can sort out any confusion together.

Side effects

Sometimes, medicines intended to make patients feel better make them feel lousy. Want to stop taking them? Skip a dose whenever you want to feel your best? That is understandable.

But not a good idea. Ideally, the doctor or pharmacist alerts the patient to potential side effects beforehand.

medication side effects

“The rising cost of prescription drugs has sparked a prairie fire that is spreading across our nation.” – Tim Pawlenty

First of all, instead of giving up or waiting for the next appointment to speak up, patients should call the doctor when they first feel sick.

Maybe the doctor will say the side effects will be short-lived, and the patient should just push through a few more days. As a result of the information you give,  maybe the doctor will prescribe an alternative.

One thing we can be sure of is that taking your medicine as prescribed saves money and lives and could be key to successful ageing.

The next time you think about skipping a dose reflect on the cost. It is not just the medical bills down the line but the cost to your health. What helps you to take your medication as prescribed?

Drop a comment below, and let me know how you keep yourself healthy.

  • 6 September, 2017
  • Super Ager
  • More

How Important Is It To Manage Your Sleep?

Sleep is often managed poorly and we often force ourselves to working long hours in order to maximise productivity.

Too many times I have found myself scrambling to meet the demands of a busy schedule.

Juggling so many roles and responsibilities my life tends to be hectic. Sometimes it gets downright chaotic.

My default solution was to get by on less sleep. It seemed like the only answer.

Reports said that Margaret Thatcher, when prime minister, ran the country sleeping less than four hours a night.

Catching ZZZ’s is for wimps.

If she did that, I should be able to be productive on five fours.

Then I discovered that even minimal sleep loss can take a substantial toll. It affects your mood, energy, mental sharpness and ability to handle stress.

So I was not performing any better by burning the midnight oil.

Worse, over the long-term can wreak havoc on your mental and physical health.

sleeping man

“The best bridge between despair and hope is a good night’s sleep.” – E. Joseph Cossman

Want to improve the quality of your waking life?

If you understand your nightly slumber needs and how to bounce back from sleep loss, you can get on a healthy sleep schedule and kick ass when you are awake.

Why is sleep so important?

The quality of your sleep directly affects your mental and physical health and the quality of your waking life. Click To Tweet

This includes your productivity, emotional balance, health, immune system, creativity, vitality and even your weight.

No other activity delivers so many benefits with so little effort!

Sleeping isn’t a time when your body shuts off.

While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition.

Preparing you for the day ahead.

Do you get your car routinely serviced?

That is how I tend to think of my nightly slumber.

Without enough hours of rest, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.

Regularly skimp on shut eye or your ‘routine servicing’ and you’re headed for a major breakdown.

And that could be mental or physical.

The good news is that you don’t have to choose between health and productivity.

By addressing any bedtime problems and making time to get the nap you need each night, your energy, efficiency, and overall health will go up. Click To Tweet
productive

“My goal is no longer to get more done, but rather to have less to do.” – Francine Jay

In fact, you’ll likely get much more done during the day than if you were skimping on your shuteye and trying to work longer.

Yes, I had to learn this through trial and error.

Myths and Facts about Sleep

Myth: Getting just one hour less bedtime per night won’t affect your daytime functioning.

Fact: You may not be sleepy during the day, but losing even one hour of rest can affect your ability to think properly and respond quickly.

It also compromises your cardiovascular health, energy and ability to fight infections.

Myth: You can make up for lost sleep during the week by sleeping more on the weekends. Click To Tweet

Fact: Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep.

Sleeping later on the weekends can affect your bedtime-wake cycle.

It is then much harder to go to bed at the right time on Sunday night and get up early on Monday mornings.

Myth: Your body adjusts quickly to different rest schedules.

Fact: Most people can reset their biological clock, but only by appropriately timed cues.

Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.

Myth: Extra sleep at night can cure you of problems with excessive daytime fatigue.

Fact: The quantity of sleep you get is important, sure, but it’s the quality of your sleep that you also have to pay attention to.

Some people sleep eight or nine hours a night but don’t feel well rested when they wake up because the quality of their nap is poor.

How many hours of sleep do you need?

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally.

sleep time

“Sleep is the best meditation.” – Dalai Lama

According to the National Institute of Health, the average adult sleeps about 6.7 hours per night.

In today’s fast-paced society, six or seven hours of bedtime may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation.

I get it. You are able to operate on six or seven hours of sleep.

But would you feel a lot better and get more done if you spent an extra hour or two in bed?

Sleep requirements vary from person to person, but most healthy adults need between 7 – 9 hours of bedtime per night to function at their best.

Children and teens need even more.

Think that up to age 5 they should get between 10 – 13 hours and at age 17 8 -1 0 hours per night.

And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of shuteye.

Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.

The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day.

If you’re logging enough sleep hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime.

Think six hours of sleep is enough?

You might want to think again.

Researchers at the University of California, discovered that some people have a gene that enables them to do well on six hours of bedtime a night.

This gene, however, is very rare, appearing in less than 3% of the population.

For the other 97% of us, six hours doesn’t come close to cutting it.

The importance of deep sleep and REM sleep

It’s not just the number of hours you spend asleep that’s important, it’s the quality of those hours.

Sleepy teenager

“A day without a nap is like a cupcake without frosting.” – Terri Guillemets

If you spend enough time sleeping but have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleeping.

Each stage of sleep in your sleep cycle offers different benefits.

Two stages are are particularly important.

Deep sleep is the time when the body repairs itself and builds up energy for the day ahead and REM sleep is mind and mood-boosting.

You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light.

Improving your overall sleeping pattern will increase REM sleep.

You can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer.

Signs that you’re not getting enough sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived.

What’s more, you probably have no idea just how much lack of rest is affecting you.

How is it possible to be sleep deprived without knowing it?

Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate.

Do you remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders? If you have made a habit of skimping on a nap, you may not.

Maybe it feels normal to get sleepy when you’re in a boring meeting, or struggle through the afternoon slump, or doze off after dinner.

The truth is that it’s only ‘normal’ if you’re sleep deprived.

You may be sleep deprived if you:

  • Rely on your alarm clock to wake.
  • Feel that you need to catch up on your on the weekends.
  • Feel you need the snooze button to get enough ZZZ’s.
  • Can’t get through the day without a nap .
  • Find it nearly impossible to get your tired body out of bed.
  • Drift off  in warm rooms, meetings, or lectures.
  • Get drowsy in the afternoon.
  • Feel sleepy when driving or after heavy meals.
  • Nod off while relaxing or watching television in the evening.
  • Be fast asleep within five minutes of hitting the sack.

The effects of sleep deprivation

You might think that losing a little bedtime isn’t such a big deal.

Surprise! Sleep deprivation has a broad range of adverse effects that go way beyond daytime drowsiness.

sleep deprived man

“The feeling of sleepiness when you are not in bed, and can’t get there, is the meanest feeling in the world.” – Edgar Watson Howe

Not getting enough slumber time affects your coordination, judgment, and reaction times.

In fact, sleep deprivation can affect you just as much as being drunk.

The effects include:

  • Premature ageing.
  • Fatigue, lack of motivation. and lethargy,
  • Irritability and moodiness.
  • Increased risk of depression.
  • Impairment of motor skills with a greater risk of accidents.
  • Reduced sex drive.
  • Decreased problem-solving skills and creativity.
  • Indecision.
  • Impaired concentration, learning, and memory problems.
  • Inability to manage stressful situations.
  • Difficulty controlling emotions.
  • Frequent infections and colds.
  • Risk of weight gain.
  • Increased risk of serious health problems which include Alzheimer’s disease, diabetes, heart disease,  raised blood pressure, stroke and certain cancers.

How sleep deprivation can add to your waistline

Ever noticed how when you’re short on sleep you crave sugary foods that give you a quick energy boost? Click To Tweet

There’s a good reason for that. Sleep deprivation has a direct link to overeating and weight gain.

There are two hormones in your body that regulate normal feelings of hunger and fullness.

Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full.

When you don’t get the sleep time you need, your ghrelin levels go up. This stimulates your appetite, so you want more food than normal.

Adding to that effect, when you don’t get the sleep time you need, your leptin levels go down.

This means you don’t feel satisfied and want to keep eating.

So, the more sack time you lose, the more food your body will crave.

How to get the sleep you need

Whether you’re looking to resolve a particular resting problem, or just want to feel more productive, mentally sharp, and emotionally balanced during the day, experiment with the following bedtime tips to see which work best for you:

sleep in your bed

“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker

  • Sleeping disturbance may be a symptom of a health issue, or a side-effect of certain medications. So rule out medical causes for your bedtime problems.
  • Regular exercise can improve the symptoms of many sleep disorders and problems. So get 30 minutes or more of regular exercise  but not too close to bedtime.
  • Support your biological clock by going to bed and getting up at the same time every day, including weekends. So stick to a regular schedule.
  • If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. So postpone worrying.
  • Caffeine, alcohol, and sugary foods can all disrupt your bedtime, as can eating heavy meals or drinking lots of fluids too close to bedtime. So be smart about what you eat and drink.
  • Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex. So improve your sleeping environment.
  • If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way can help you rest better at night. So get help with stress management.
  • Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for slumber time. So develop a relaxing bedtime routine.

It does not matter what age you are or what you do with your time. If you want to improve the quality of your waking life make sure you get enough rest. Let’s all live an outstanding life.

What helps you to get enough bedtime?

Drop a comment below, and let me know how you keep yourself healthy. And you want to read about the perils of sitting for too long.

  • 4 September, 2017
  • Personal Development
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