#LivingTo100: Don’t let the bone thieves in

A broken hip from osteoporosis can send you to an early grave. As you age, avoid the things that weaken the calcium in your bones. Some of the biggest offenders are nicotine, caffeine, and excessive alcohol, sugar, and salt.

Caffeinated soft drinks are also very high in phosphorus, which actually removes calcium from your bones. Prescription drugs can do the same, including steroids, and thyroid medication. If you must take steroids and thyroid medication, make sure your doctor closely monitors your bone health. Weight-bearing exercise, exposure to a healthy amount of sun, and eating a diet rich in dark levy greens, beans, and legumes will help you prevent osteoporosis.

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#LivingTo100: Have Diabetes? Ask your doctor about Coenzyme Q10.

Coenzyme Q10 is a vitamin-like substance found in all parts of the body. Its actions resemble those of vitamin E.

Coenzyme Q10 plays a critical role in the production of energy in every cell of the body. It aids circulation, stimulates the immune system, increases tissue oxygenation, and has vital anti-aging effects. Deficiencies of coenzyme Q10 have been linked to diabetes, periodontal disease, and muscular dystrophy.

Mackerel, salmon, and sardines contain the largest amounts of coenzyme Q10. It is also found in beef, peanuts, and spinach. Most people consume about 10-15 milligrams per day mainly from meat and fish. Vegetarians should be aware that their intake may be less than optimal and should consider food-based supplements.

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#Livingto100: Maintain your immune system

As a body ages, the immune system becomes more fallible, leave it increasingly vulnerable to viral attack. The older you get, the more likely a seemingly benign cold or flu can develop into something more serious. The tips below will help you develop and maintain a strong immune system

Wash your hands.
Whenever you wash your hands, sing ‘Happy Birthday’ to yourself. This will ensure that you wash your hands long enough to get rid of germs. Antibacterial soap is not necessary. Any kind of soap is effective as long as you do lather up for 30 seconds.

Cough into your sleeve.
Stop sneezing into your hands. Instead, aim for the crook in your elbow or your shoulder. That way you do not touch your nose, eyes, or mouth with your hand and you are less likely to pass on germs.

Aim for 8 hours of sleep
Sleep allows your body to rest and restore its energy levels. Without restful sleep, we become irritable, inattentive and more prone to accidents.

Eat healing foods
Nutrient dense foods like almonds, avocados, raspberries, and quinoa will help you feel more energetic, look healthier, and sharpen your mind.

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#Livingto100: Avoid Burnout when Caring for an Elderly Parent

You can only care for another person as well as you care for yourself. Many caregivers of elderly parents become so focused on the patient that they disregard their own needs. If you are stressed-out, anxious, not able to eat or sleep, it is time to give yourself some extra care.

Meditate
Substitute the time you spend worrying about your parent and use this time to meditate. Meditation is a proven way to stress.

Support Groups
One of the best supports for a caregiver is another caregiver, especially someone dealing with the same illness or condition. List of support groups in the U.S.

Give yourself a daily treat:
– Go for a walk outside.
– Putter in the garden.
– Read for 30 minutes undisturbed.
– Call a positive friend.
– Have coffee with a friend.
– Go window-shopping.
– Sit in the park and listen to the birds.
– Knit, scrapbook or some other type of arts and crafts.

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#LivingTo100: Vitamin B for Bloodshot Eyes

Bloodshot eyes occur when the small blood vessels on the surface of the eye become inflamed and congested with blood. This is usually in response to an insufficient supply of oxygen in the cornea or tissues covering the eyes. They are usually a consequence of eyestrain, fatigue, and improper diet. Consumption of alcohol can worsen bloodshot eyes.

A deficiency in vitamin B2 can also cause bloodshot eyes. If this is the cause, once the body receives the nutrients it needs, the congestion in the blood vessels should disappear.

Vitamin B2, also called riboflavin alleviates eye fatigue and is important in the prevention and treatment of cataracts. High levels of vitamin B2 are found in cheese, egg yolks, fish, legumes, meat and poultry. Herbs that contain vitamin B include alfalfa, burdock root, and chamomile.

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#LivingTo100: Help for Depression

Depression affects 20% of Americans over the age of 18 every year. It is one of the most common medical problems in the United States. Depression affects young and old and is twice as common in women as in men.

Food and nutrition can have a profound effect on mental health. A poor diet, especially one with a lot of junk foods is a common cause of depression. The levels of brain chemicals called neurotransmitters, which regulate our behavior, are controlled by what we eat, and neurotransmitters are closely linked to mood. Eating complex carbohydrates raises the level of tryptophan in the brain and has a calming effect on mood. High-protein foods promote the production of dopamine and norepinephrine which promote alertness.

It is ok to ask for help.

Suicide Hotline: 800-784-2433.
Immediate Medical Assistance: 911.
Crisis Call Center: 800-273-8255 or text ANSWER to 839863
National Suicide Prevention Lifeline – 1?800?273?TALK (8255).
Support groups

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#LivingTo100: Beware of common chemical hazards

Carbon monoxide
Unintentional carbon monoxide (CO) poisonings account for about 15,000 visits to the emergency room each year. Everyone is susceptible to the odorless, colorless gas, but older adults are more vulnerable to CO poisoning because they are more likely to have a health condition that lowers their tolerance for it.

Carbon monoxide lurks in enclosed or semi-enclosed spaces around your stove and heating system.

How to avoid it carbon monoxide poisoning:
– Install carbon monoxide detectors near kitchen and sleeping areas.
– Have heating systems and stoves checked annually.
– Avoid the use of nonvented combustion appliances.
– Never burn fuels indoors except in stoves or furnaces designed for that purpose.
– Know the symptoms: headache, dizziness, weakness, nausea, vomiting, chest pain, and confusion.

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#LivingTo100: Is carob healthier than chocolate?

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Chocolate: Myth or Fact?

Myth: Chocolate causes acne.
Fact: Chocolate does not cause acne.

Myth: Carob bars are a more healthy choice than chocolate bars.
Fact: A carob bar usually has the same amount of calories and fat as a similar-size chocolate bar. Carob is a common substitute for chocolate. It is processed from the seeds of the carob tree.

Myth: Chocolate has a lot of caffeine.
Fact: Chocolate contains caffeine, but the amount of caffeine is typically small. Eight ounces of chocolate milk has about 5 milligrams of caffeine, compared with 3 milligrams in 5 ounces of decaffeinated coffee.

Myth: Some people are chocoholics.
Fact: Research has not proven that people can be addicted to chocolate. Some people have a stronger preference to chocolate than others. However, this preference may be more connected to its taste, aroma and texture and an addiction to a chemical substance in chocolate.

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