Anti Aging Archives - Page 13 of 13 - Menopause & Osteoporosis Solutions with Excellent Reviews

Exercise During Menopause: Do’s and Don’ts (Natural Anti-aging Technique by Kristen). ®Juveriente

As a woman’s body transitions through menopause, learning how the body energizes in this new cycle is important. Rather than comparing the body–changes in weight, changes in skin, changes in emotion–to how it was, this is a season for reflection, for embracing what the body is becoming. While more and more women are learning how to sync their exercise to their menstrual cycle, exercising more in their follicular and ovulatory phases and resting more during the luteal and menstruation phases, women going through menopause and perimenopause are invited to learn and listen to what their body needs regarding exercise. Do you have energy for group classes? New classes like dancing or cycling or Zumba? Or is your body craving individual activity, like running or walking, or gentler movements like stretching and yoga? A balance of cardio and strength training with flexibility work is a powerful program, and it’s important not to fall victim to some of the biggest exercise mistakes during menopause.

Strength Training Vs. Cardio

As some women experience weight gain during menopause, an increase to cardio and strength training exercises is a great way to burn extra calories while still enjoying movement and increasing muscle. Many women make the mistake of just doing cardio, hoping to avoid weight gain, but that’s missing the vital component of increasing muscle mass. Strength training in short intervals, 30 minutes of squats, lunges, and weightlifting, is a great place to start. Focusing on the large leg muscles is also recommended by researchers who study menopause. If weight lifting is new to you, starting with light weights is recommended. There are also many classes at gyms that are introductions to strength training, as well as libraries of videos online.

menopause exercise benefits

Walking Vs. Swimming

Similarly, many women who prefer cardio exercises like swimming and cycling miss the importance of putting weight on the muscles, doing exercises like walking and running. The more weight the skeleton can bear, the less likely studies say it is for menopausal women to develop osteoporosis. One study of 60,000 postmenopausal women showed that when they walked at a fast pace 4+ times a week, they had a lower risk of hip fractures compared to those who did not walk as fast or as much during the week. While exercises like swimming and cycling are also important, aim for a balance of aerobic activity that impacts the skeletal system as well as improves muscle mass.

Preparing the Body: Warming Up and Stretching

When beginning a new exercise regimen, or continuing the regimen that’s been in place for decades or years, it is recommended that women going through menopause spend more targeted time warming up and stretching after a workout. Research done by the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City found that older bodies need a longer warm-up to prepare and loosen muscles and joints. 10 minutes of quick activity can suffice. Jogging in place, active stretching, exaggerated knee lifts, and arm swinging can all help get the blood flowing. Similarly, it’s important to stretch after exercise to properly transition the body to a more stagnant state. One of the ways to do this is through yoga and balancing activities.

Yoga and Balance

Accompanying the physical changes of menopause, there can be moments of tension with the changes that occur. Yoga and meditation are possible modes of calming the mind through those transition times. Not only can these practices which focus on daily presence, deeper breathing, and targeted strengthening help the mind, but a study by the Journal of Sexual Function showed that they can help increase sexual function for women over the age of 45. Incorporating stretching along with a yoga practice is important to keep joints loose and flexible, and stretching can be woven into any exercise regime. Stretches also help the body improve its balance which, studies have shown, can decrease as women enter menopause.

menopause exercise routines

Getting Started with Weekly Exercise

The Centers for Disease Control and Prevention recommend that women under 65 should aim for at least 150 minutes a week of moderate-intensity aerobic exercises, like walking, cycling, or swimming. On top of that, doing 30 minutes of strength training twice a week, as long as there’s a day of rest between these sessions, is also encouraged. Yoga can be added according to what each individual feels they need, but balance stretches, warm ups, and stretching after exercise should be practiced frequently. These recommendations don’t have to be followed exactly, but they are a great place to begin when thinking about what a body needs as it transitions through menopause.

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Reducing Inflammation Naturally (Natural Anti-aging Technique by Kristen Sawyer). ®Juveriente’s Blog

Creators, teachers, and health enthusiasts often say that you don’t need to reinvent the wheel; most things have already been tested, proved, and experienced. When it comes to combating inflammation, a difficult effect of aging and a product of older injuries, gastrointestinal challenges, and other bodily shifts, it is important to stick to the secrets of centuries past.

Turmeric as Anti-Inflammatory

India produces over 95% of the world’s turmeric, and Indians have used turmeric for millennia. The active compound of turmeric, curcumin, holds most of the healing and anti-inflammatory power. Through ayurvedic medicine, the oldest known system of medicine, turmeric has factored into various healing remedies. When a child falls, the mother will often give her a cup of warm milk with turmeric. Daily doses of turmeric, the yellow-gold spice that can be bought in most grocery and health stores in the U.S. now, have been noted for their ability to minimize inflammation. Curcumin, the active compound, has been studied for reducing effects of osteoarthritis and arthritis.

How to Consume Turmeric

Consumption of turmeric can occur in many forms. Ayurvedic doctors often recommend incorporating it into daily cooking practices, rather than taking a capsule. The spice, slightly spicy, pairs well with curry, cinnamon, and cloves. You can drink it with warm milk or water, or in a tea, as many companies now sell turmeric tea. In general, it’s recommended not to have more than 3 mg/kg per day. Also, turmeric is best absorbed into the body when it is taken with a healthy fat source, like avocado, or when it is paired with black pepper which has an activating compound, piperine, which helps the turmeric infuse into the body.

Ginger and Gingerol: Soothe the Body

Ginger, when consumed in powdered or the raw root form, is an excellent source of anti-inflammation properties for the body. The active compounds in the root, gingerol and zingerone, have been studied for their abilities to reduce the effects of colitis, kidney damage, diabetes and cancer. It also can fight oxidative damage, the accumulation of harmful free radicals, or toxins, in the body through food, the environment, and cleaning and beauty products. Ginger, like many spices and roots, must be taken in doses. It is recommended not to consume more than 2-3 grams, as an excess can cause digestive issues or heartburn. It is a warming flavor, often paired well with clove, cinnamon, curry, and cayenne pepper. When cooking with ginger, it can easily be used to coat poultry, fish, or vegetables. There are also many teas that are infused with ginger, or a simple boiled water with ginger can suffice.

Cayenne Pepper: Spice of Life

turmeric cayenne pepper anti inflammatory — Cayenne pepper anti inflammatory

Though a spicy food doesn’t typically conjure images of anti-inflammation, cayenne pepper contains capsaicin, the compound that makes the pepper hot, and that also helps with inflammation. The pepper also contains antioxidants, flavonoids and phytonutrients that break down free radicals at a cellular level, leading to less inflammation. Recommended doses, according to University of Maryland’s Medical Center, is between 30-120 mg. It can be consumed in powder form, added to food, or taken as a supplement.

Getting Started with Anti-Inflammation

These three sources of anti-inflammatory properties can be incorporated into the daily diet in a variety of ways. Start with one and notice if there are any improved effects in the body. From there, begin to incorporate other foods that can reduce inflammation and, combined with a healthy diet and exercise and plentiful amount of water, enjoy the benefits of a more relaxed body.

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The Best Date You’ll Ever Have (Natural Anti Aging Techniques #4 by Kristen Sawyer).Juveriente®

How much do you love yourself? The ideal answer, at this point in life, can only be deeply. Even on the worst of days, even when struggling with difficult relationships and jobs and physical ailments, as a woman ages, there is a moment when she shifts in her acknowledgment, and acceptance, of who she is, who this body is that holds her. Unfortunately, in a world that often doesn’t view aging as a graceful, powerful process, that sentiment is not always reflected in common statistics. Studies report statistics that say that many women over 50 feel abandoned by others, by society, by media, as they age. But these surveys don’t have to be definitive.

Aging is Power

With aging comes the greatest gift of all: a sense of deep acceptance. This is something that younger women, still learning who they are and what they want in this life, often struggle with on a daily basis. As a woman ages however, this deep acceptance is the breeding ground of a greater love. Love for the self, and self care, has been converted into a multi-billion dollar industry, but really, the answer for how to love the self deeper, more intentionally, lies within. You already know how to do it.

Knowledge Equals Love

To know thyself is to love thyself. Knowing thyself comes with accepting all of the perceived flaws, imperfections, and foibles. It comes in the small moments when you see your physical strength, your mental fortitude, your spiritual trust, your ability to laugh, your smile. There are moments when such a wave of love washes over, and this love-fest is all the more important during the powerful times of transition. Menopause is such a time, when a woman’s body is changing internally and externally. As estrogen production decreases, a series of mental and physical symptoms can emerge, temporarily or for longer periods of time. You may find yourself getting irritated, or forgetting more details. You might feel aches in your body, experience hot flashes, and question your own womanhood. Sexually, libido may change, and you might question your intimate relationships. All of this is normal, and yet, through natural menopause remedies like Effisoy, the symptoms can be regulated.

self love and anti aging techniques

A Practice in Self Love

While your body finds its new rhythm, one of the best ways to process this change is to practice loving the self a little more intentionally. One such method is to treat yourself to a date night. Yes, an actual date night. You can take this as literally or as metaphorically as you want. A date night may typically be defined by you as a fancy evening with a partner–a dinner, a movie, a walk through nature, whatever gives you a bit of zest for the moment. Instead of asking your partner, a friend or child to accompany you on this particular date night, why not treat yourself?

The Perfect Date

If you love good food and have found a new restaurant, make a reservation. For one.Or, just show up spontaneously. Dress up if you want to; dress down if you want to. Bring a few things with you: a book, a journal, drawing materials. Whatever you enjoy doing for fun. Arrive at the restaurant and proudly claim you are the one they’ve been waiting for. You are the one you’ve been waiting for, as well. Sit down and treat yourself to what looks delicious, to that which calls to your stomach and soul. During the meal, try to set your phone aside. Instead, look around at others, smile. Write about the food, write about the moment. Draw and doodle like you used to in elementary school, or like you still do on a daily basis. There is so much to enjoy in the simple pleasure of being with the self.

Why This May Be Hard

Women are psychologically and socially wired to place their sense of self worth in others. That expectation has been passed down through generations and reinforced through systems of power. Taking time for yourself, without anyone else, is one way to combat this system that asks for a woman to care about others rather than herself first. Be indulgent. It’s natural. Just like on the airplane, when the flight attendants prepare you for that terrifying moment you hope never happens: the oxygen mask. They tell you to put your mask on first before putting the mask on another next to you. You can’t help anyone if you aren’t secure yourself.

women and anti aging techniques

Share your Experience

After you take yourself out on this date, wherever you went, whatever you did, let us know about it. Tell your female friends. Leave a comment at this blog. Take a selfie if you’d like and share it. Embrace the part of yourself that wants to luxuriate, that wants to explore, that wants to better know yourself. Moments like these, especially during the cycle of menopause, are all the more important because they pause the normalcy that you’ve created in your life and inject the day with a little something special, with extra love and care. A happy mind and content sense of self are some of the best remedies for a body that’s changing, and more time for the self is never a the wrong solution.

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Serving Up Love with Ginger Lemon Tea (Natural Anti-Aging Techniques #2). ®Juveriente’s Blog

An oriental idea to heal digestive problems in the Western life

When talking with Ayurvedic doctors in New Delhi, India, there are many daily practices that are encouraged based on each individual’s particular body make-up. Ayurveda, one of the oldest medicinal systems, is based on the notion of doshas, that each person has a certain combination of elements that influence the body: the types of food to be eaten, the best times of day for work or for rest, the forms of exercise that benefit the body most. For those who have often struggled with digestive problems, be it a slow constitution or frequent stomach cramping and aches, one remedy prescribed is a morning brew of ginger and lemon tea.

CHECK OUT JAPANESE HEALTH TIPS AND TAKE THEM INTO YOUR LIFE

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The word tea doesn’t really even apply to this simple tincture, a combination of boiled water, lemon, and sliced and peeled ginger. It is a daily tonic that not only warms the intestinal system, but also can spark digestion for the day ahead. As women age, the body too find new methods of processing, of slowing down. A slow digestive system is one of the problems many women report. A survey in 2013 showed that almost 75% of Americans struggle with digestive problems symptoms. The factors are multifold, and require a longer commitment to a healthier lifestyle, including elements of exercise, cooking, intentional grocery shopping, and other environmental and mental factors. But one solution to jumpstarting a slow digestive system is a simple brew of ginger and lemon tea.

Ginger Lemon Tea benefits

Preparing Lemon Ginger Tea

Boil 2-4 cups of water.

Peel a portion of the ginger root about the size of half a finger’s length.

Slice the ginger into small pieces.

When the water is boiling, add the ginger and steep for 5-10 minutes in a covered pot.

Drain the ginger water into a mug and squeeze half a lemon into the mug.

Stir and drink, slowly, with intention.

You will see that in a week you already getting positive lemon ginger tea benefits.

The Benefits of Ginger and Lemon

Ginger, a rhizome of the zingiber family, is packed with antioxidants that combat the attack of free radicals on the body, uncharged molecules that can cause oxidative stress and undermine the body’s strength. Ginger is also anti-inflammatory, antifungal, anti-parasitic, and antimicrobial. Think of it as a broom sweeping through and scrubbing at the intestinal lining, searching for and eliminating signs of oxidative stress and bacterial build-up. When the ginger can help the body better absorb nutrients, the fresh lemon juice targets indigestion and heartburn. Both lemon and ginger also contain large quantities of vitamins A and C, which can help improve hair quality as well as dry skin. Most impressively, however, is that this concoction, while helpful for digestion, also targets cognitive function.

Good for the Body and Mind

Lemon, being high in potassium, stimulates the nervous system in the brain, providing an extra jolt of mental energy. Ginger, simultaneously, improves blood function, increasing the body’s circulation and carrying important vitamins, minerals and nutrients to the body’s cells.

The Power of New Habits

A simple glass of this warming liquid in the morning can help jump start the day in a way that is both energizing and calming. The stomach is activated, ready to consume the healthy foods that will follow, and the mind is alert, prepared to tackle the tasks of the day. Also, the simple practice of morning ritual is known to have a calming effect on times of transition, which is the best way to describe the cycle of menopause. New habits are a science, a practice of identifying what the body needs and giving it an accompanying reward. They can be created at any age, and any new habit that serves the body’s greater good can be implemented during the menopausal cycle. It is a time when the body asks for more love, more kindness, and more nurturing, and that can be given even in a simple glass of morning tea.

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Check out the Health Tips of Japanese and Take Them Into Your Life

Ease the Mind, Love the Self (Natural Anti-Aging Techniques #1 by Kristen Sawyer).™Juveriente’s Blog

Are you struggling to fall asleep at night? Do you feel like your mind is running on overdrive with all that you have to do? For women entering into their menopausal cycle, at whatever age that cycle begins, estrogen depletion can cause a series of symptoms. At the neurological level, menopause can manifestas loss of memory, mood swings, fatigue, and irritability. This process of the body fluctuating is natural, but it doesn’t have to be life-changing. It requires is more attention to the self, an opportunity to take time to better understand what your body and mind really need.

One of the best ways to do this is to create time in your day for personal reflection and mental exercises. There are many benefits that are proven when the mind activates through various activities, like crossword puzzles or mind games, but one of the timeless practices that can truly help during this time of transition is meditation. Meditation, and the accompanying practice of mindfulness, have been buzz words in the United States for the last few years. Though they may seem like a trendy solution, the history of these practices is rooted in daily integration.

There is nothing new that you need to become more mindful. There is no program you need to buy, nor any class you need to take. Becoming mindful, and carving out time to meditate, is really just giving the mind time to relax, to recharge, to accept the changes that are happening at a hormonal and personal level.

A Mindfulness Exercise for the Mind

Menopause Meditation

During menopause, many women question their own identity. What does it mean to be woman without the cycle that has governed, in some extent, your body for the last few decades? What it means is that you are at a time of redefining, of clearing out the old to make room for the new. A meditation exercise can be woven into the morning or evening routine. These practices help align the mind with intention of the body. They can also help focus the brain so that the feelings of irritability, of moodiness, of lack of focus can be addressed.

Body Scan

As one of the core practices of mindfulness-based stress reduction, a method of mindfulness pioneered by Jon Kabat-Zinn, the body scanis an opportunity to check in with each part of the body, to reconnect all of the parts. This exercise can take as long as you have, from 5 minutes to 20 minutes.

Materials: A comfortable chair, yoga mat, or place on the floor; a timer if wanted

The Practice

Find a comfortable seat or lie down on the ground. However you want to be is fine. Close your eyes and begin by slowly counting your breaths, in and out. A breath in and a breath out count as one. The second breath in and out count as two. Do this up until ten full breath cycles, and then repeat. After counting for a few cycles of ten breaths, you will notice your mind feels more malleable, less chaotic with its thoughts. Now, it is time to check in with the body.

Begin with your left foot. Draw your attention to that foot. Envision it. What is it feeling now? Is it cold? Warm? Tingly? Whatever you feel, that is fine. There is no right or wrong way to feel. Just note the feeling. Then move your mental gaze up to your left calf, your knee, your thigh. Ask yourself as you scan each part of your body–How is this part of my body feeling?

Work your way from your legs to you abdomen, your stomach, your chest, your arms, your neck and shoulders, and finally your face and your mind. If you feel your thoughts begin to wander, just let them do so. You don’t have to corral your thoughts as if you’re training a wild stallion. Let the thoughts pass. Keep bringing your focus back to where you are in your body. When you conclude scanning your whole body, before you open your eyes, pay attention to how your body in general feels. Is it lighter? Do you feel less stressed? Open your eyes slowly, smile at yourself, at the time you’ve taken for you.

Love Mind, Love Self

This exercise can be repeated whenever you need to take a few moments to reconnect with yourself. Remember, more than anything, that during this time of transition it is important to be gentle with yourself. Approach the process of menopause through the lens of curiosity, trying to better understand what is happening in your body and what it wants as it changes into this new season of life. It is a season that is full of new blossoming, of new opportunities. It is a rejuvenation into the next phase, and a clear mind is one of the ways you can best support yourself as you transition.

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The Wonders of Japanese Green Tea – Five health benefits of green tea. ™Juveriente’s Blog

Take Health Wisdoms from the Healthy Culture

We are all bombarded with health news all the time. Drink this, eat this, don’t eat this. It’s a bit confusing. Sometimes we just want some advice. One thing that we can do to help ourselves, is to look at cultures who are healthy and then look at what they eat and drink.

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The Benefits of Green Tea

Green tea, the traditional healthy drink

Green tea is a popular drink in Japan. The Japanese have known about the benefits of tea for over 1,000 years. In the writings of the 12th century Japanese monk Eisai, he encouraged the drinking of tea for good health. Tea plantations were then established in the Uji region of Kyoto in the same period. Japan has made an art form of preparing, serving and drinking tea, the world famous Japanese tea ceremony.

Although tea has been drunk for over a millennium, today’s scientists are only just discovering why the drink is so special. They are beginning to understand some of the benefits that underpin green tea’s success in remaining popular for so long.

There are two main categories of tea, green and black. Green tea is less processed and is therefore considered more healthy than black tea. Green tea plants are typically grown in higher altitudes. The sencha variety of green tea is the most popular in Japan and is made with whole leaves. Matcha tea used to be a preserve of the elite in Japan but is now readily available all over the world. It is made from green tea that is grown in the shade, so that it has higher proportion of chlorophyll in the leaves. This gives matcha its bright green color. Matcha team is stone-ground whole tea leaves.

5 benefits of Green Tea

There are many claimed benefits of drinking green tea. Five of these benefits are garnering more attention with more dollars being invested in studies to show their efficacy. Let’s take a look at these five benefits:

Anti Cancer

Because of anecdotal evidence there has been much interest in the properties of green tea that might prevent cancer. Studies have shown that substances within green tea can stop cancer cells from growing. Whilst this has been shown in the lab it is much harder to produce definitive evidence in the wider population. Green tea contains polyphenols and catechins which are anti-oxidants. It is these extracts that have been linked to reducing the incidence of cancer. Anti-oxidants mop up free-radicals, stopping them causing damage and deformations in the cells of our bodies.

Diabetes

One of the major concerns facing us in the States is the huge increase in the number of people developing Type-2 diabetes. It is possible that green tea can assist in the body becoming more sensitive to insulin which means that the body can react better to changing sugar levels. The results from studies have varied but in recent years studies have claimed that green tea can help you reduce the chances of developing Type 2 diabetes by up to 42%.

Weight Loss

Interestingly, in a society that historically has had less issues with obesity, Japan has also had an appetite for green tea. There is evidence that green tea can help maintain weight but also can help promote weight loss . Green tea is high in catechins, which numerous studies have pointed to be the active ingredient in weight loss. In a trial, those who drank green tea had a significant decrease in their body weight and also maintained their body weight after weight loss. This is significant as given the evidence from the Japanese population that they have less issues with their weight, it could be that this is linked to drinking green tea regularly.

Brain Health

The same catechins have been shown to improve brain health. Recent human and animal studies have shown that regular green tea drinking may decrease the incidence of both Alzheimer’s and Parkinson disease. These neurodegenerative brain diseases impact the transmission of brain signals via the neurons. It is thought that the catechins in green tea could prevent these diseases as they have been shown to assist in the “firing” of neurons.

Aiding Sleep and Relaxation

Green tea also contains amino acids. One of these, L-theanineis known to help people get to sleep. L-theanine was discovered by Japanese scientists in 1949. The amino acid is important in the formation of serotonin and dopamine. This are important chemicals in our bodies, which assist in achieving a calm state and putting the body and mind into a relaxed condition.

So, should you drink green tea?

Tea_Farm_Tokyo — Tea Farm, Tokyo© Francisco Antunes

The Japanese continue to drink lots of green tea to this day. There appears to be a benefit for the rest of us to take up drinking it each day too. It is now easy to get hold of in the US and green tea has the potential to help keep our bodies fit and can also help with keeping our brains and minds in tip-top shape too.

CHECK OUT THE JAPANESE HEALTH FACTS AND TAKE THE BENEFITS INTO YOUR LIFE