7 10-Minute Energy Boosts

Oatmeal in a bamboo bowl with strawberry and rhubarb sauce on a napkin of burlap, spoon, milk in glass jug, rhubarb against the dark boards on top

  • Start your day with a good breakfast.  Eating a donut or other sugary breakfast will let you down, not pick you up. Instead, enjoy cereal that is high in fiber in the morning. Because we digest fiber more slowly, your energy will last longer. Be sure to add protein as well; a breakfast that’s high in simple carbohydrates may give you a quick boost, but your energy will crash quickly.
  • Drink up that water. Regular hydration keeps your energy going, while dehydration drains you, lessens your ability to concentrate and may even affect your mood negatively. If you find the taste of water boring, add some lime or lemon juice for a little unsweetened flavor boost. (Signs of dehydration
  • Sit at a desk all day? Slouching over that computer? Get rid of that neck and back strain by sitting up straight, along with  getting up to stretch your body, at least once an hour. (Ergonomics

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  • Even better than stretching? Get in a 10-minute walk a few times during your day at the office. If you can, go outside: Walking in the fresh air will enhance your vitality even more than walking inside. 
  • Exercise is a great energizer. This doesn’t have to be a thirty minute exercise routine. Simply adding more physical activity into your day will energize you and help your burn calories. Try things like parking farther away from the mall, using the stairs, taking your dog for short walks, and standing up while on the phone. 
  • Find a way to get a good belly laugh during your day! This is no joke. There is so much research these days that supports the health benefits of laughing. Laughing will help relieve stress in your day, which in turn will energize you. 

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©2016 Bea Boomers Wellness

Bea’s New Pages!

Bea Boomer’s Vital Aging Project – Day 63 – 5/29/15

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Bea’s Buzz for Friday

Bea’s recent efforts to get out of a blue mood led her to thinking of ways to perk up Bea Boomer’s Wellness.  

As a result, Bea is buzzing about two new pages she’s adding, which will be available on Tuesday, June 2nd.

  • Vital Aging Tips  will provide you with quick tips for health and wellness as you grow older (we’re not just “getting old,” you know – we are growing, even as we age.)  For Bea, that’s the key to vital aging.  This page will be updated with a new tip every Tuesday.  
  • Vital Aging Links will provide you with healthy living resources for your quick reference, separated by categories such as healthy eating, exercise, brain fitness, and the like.  Bea is still figuring out the best way to develop this page (maybe you have some ideas – please email beaboomer@gmail.com or comment if you do, or if you’ve found great links that Bea can add to this page) 

 

©Bea Boomers Wellness 2009 – 2015

 

Why Take Charge of your Health?

Bea Boomer’s Vital Aging Project – Day 51 – 4/29/15

Senior Woman Relaxing After Exercise

One day I was talking to one of my sisters about health changes as we grow older and she said “Yea, my health was good up until I turned fifty, then it was downhill after that.”  My sister has the same mindset my mom had:  the “oh well, bad health is inevitable when I get old.”  

Yegads, what an outlook!

My thinking is just the opposite!  I believe that we can and should be proactive about our health, not reactive.  After seeing the health problems my mom lived with, which included heart disease, high blood pressure, diabetes, and osteoporosis, I was determined not to age that way. So far, I haven’t.  At almost 59 years old, I don’t have any of the conditions my mom suffered with, except for high cholesterol, which is controlled by my diet, exercise and a statin drug.  

We have a wealth of healthy aging resources at our fingertips nowadays; not only on the Internet, but in public libraries, bookstores, and television channels such as Discovery Health.  Why not use it to our advantage?  We’re living longer these days – don’t know about you, but I also want to live healthier, physically and mentally.  

Here are just a few of those resources that help us take charge of our health: 

 

 

 

7 Mini Health Habits

Bea Boomer’s Vital Aging Project – Day 44 – 4/13/15 

Woman lying in bed sleeping

Get a good sleep to enhance your memory banks and other brain functions.

Woman relaxing on a sofa

Want to enhance your sleep? Turn off the television or computer before bedtime and relax with soothing music or meditation CDs. 

Eat a handful of almonds a day to help reduce your cholesterol.  

Senior Woman With Adult Daughter Relaxing On Sofa At Home

A laugh a day keeps the doctor away. Well, maybe not, but laughter is a great prescription for emotional and physical health.  

Wear sunscreen to avoid looking like an alligator purse as you age and to protect yourself from skin cancer.

Senior Woman Power Walking In The Park

Find time to take a daily walk. Too cold or rainy or hot to walk outside? Try a fitness walk in front of your television.  Brisk walking for 30 minutes a day is good for your heart, and can lower your blood pressure and cholesterol levels. 

Drink green tea for a great anti-oxidant boost. This beverage helps protect our cardiovascular and immune systems. Green tea may even help protect us against several types of cancers. 

How about you, readers?  What actions do you take to enhance your health and wellness? 

Long Term Benefits of Aerobic Exercise

Bea Boomer’s Wellness Project – Day 14 – 2/4/15

In Bea’s previous post, she talked about the short term benefits of aerobic exercise.

The long term benefits of this form of exercise are just as important, and affect our longevity in several ways.

  • Aerobic exercise, along with other fitness options, are a boon for our brain health.  Who in the heck wants their brain cells to rust as they age?  Bea sure doesn’t.  A recent study published in Frontiers in Aging Neuroscience documented the effects of exercise on memory and other cognitive functions.  This is only one study, of course; but there are plenty more out there in Googleland that provide additional evidence of the power of aerobic activity on our brains.  
  • Aerobic exercise helps us fight off age-related disease and conditions that make aging not-so-fun! There’s a great deal of scientific evidence linking aerobic exericise to the prevention of heart diseases, certain cancers, Type II diabetes, and stroke. 
  • Aerobic exercise can helps us increase our endurance, flexibility and balance, all of which help fight off frailty as we age.  

Wonderful winter aerobic exercise option:

 

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For further reading:

Here’s what the CDC has to say about physical activity:  Physical Activity and Health 

Short Term Aerobic Exercise Helps you Stay Mentally Sharp 

Bea’s Wellness Beat: Running 

80 Percent of American Adults don’t get Recommended Exercise 

 

How to Fight Free Radicals

Bea’s Wellness Project – Day 9 – 1/23/15

In the January 21st post, Bea asked the burning question: What the heck are free radicals?  The simple answer, based on Bea’s limited knowledge, is that free radicals are evil ninjas, invading our bodies and wreaking havoc on our health and well-being.  

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There is, of course, a scientific definition of these little pests: 

Wikipedia defines free radicals as molecules with unpaired electrons.  These electrons are lonely because they can’t find a partner at their local dating site, ElectronMingle.com.    Because these electrons are hanging out in our bodies all by their lonesome selves, they attach themselves to other molecules and damage them. (They just can’t stand rejection).  The Antioxidant Detective provides a more scientific explanation in this article

There is a scientific theory that links free radical damage in our bodies (which leads to oxidative stress) to the premature aging process. According to this theory, oxidative stress leads to the development of diseases and is harmful for our brains.  For a more scientific explanation of this theory, you can read this article from the  National Center for Biotechnology Information. 

But fear not!  We can fight back!  Like Bea, you’ve probably heard a lot about antioxidants.  They help protect our bodies from the dastardly deeds perpetrated by free radicals.  Antioxidants can be found in a variety of foods, certain vitamins and other nutritional sources, such as resveratrol and certain spices.*

We can get antioxidants through our diet – choosing to eat the Mediterranean way is one great way to do this.  

Top food and beverage sources of antioxidants include: 

  • Dark green vegetables such as spinach, kale, broccoli and collard greens.  Red and orange veggies such as red bell peppers, sweet potatoes, butternut and acorn squash.  They all contain phytochemicals.  
  • Blue, red, and purple fruits and berries, which also contain phytochemicals.
  • Fatty fish, because of omega-3 fatty acids – wild salmon, tuna, herring, mackerel, sardines (ok, you won’t catch Bea eating sardines, but she loves salmon) 
  • Raw nuts – almonds, walnuts, cashews, pecans, pistachios and macadamias.  Like fish, they also contain omega-3s, along with other nutrients that can lower cholesterol and protect our brain and heart health.  
  • Red wine – which contains resveratrol, and both black and green tea, which contain flavonoids.  Both of these nutrients are free radical fighters.

*Source:  Read more about free radicals and antioxidants at the Antioxidant Detective site:  Antioxidant and Free Radicals 

For more reading:

Antioxidants and Cancer Prevention 

Why Drink Green Tea?

Related Articles:

 

Weight Loss: Don’t Fall for the Hype

Bea’s Wellness Project – Day 3 – 1/9/15

c409652_s According to what Bea heard on the local news station recently, losing weight is one of our top resolutions  for a new year.  If this in one of your resolutions for 2015, do yourself a favor:  don’t fall for the hype of fad diets or diet products!  They just don’t work. Whenever you see a hyped-up advertisement for the latest craze (Raspberry ketones, coffee bean extract, cut out all carbs, cut out all fats, and on and on and on . . . ) go to an neutral, non-commercial site and get the facts.   Bea has three rules for losing weight:

  1. Strike the word DIET from your vocabulary, ladies. Ever wonder why the word “die” is included in “diet?” It’s because your body would be happy just to kick the bucket after you starve it by eating too little or worse, attempting a “cleanse” or liquid diet.  Seriously, cleanses can be dangerous.
  2. You have the right (and more importantly, you owe it to yourself and your health) to question celebrity doctors (and other celebrity endorsers) who hype diet products that will absolutely make you lose tons of weight, overnight, no less! One certain doc shall remain nameless (hint: he’s one of Oprah’s good buddies) but he’s been in the news lately for touting misleading and false diet information.
  3. Finally, if  all those diet supplements on store shelves promising weight loss heaven worked, and we spend billions of dollars on them and other diet products annually, why are close to 35 percent of Americans still obese?

But don’t take Bea’s word for it, just ask the experts:

Why do we keep Falling for Fad Diets?

6 Potential Dangers of Juice Cleanses and Liquid Diets

Staying Away From Fad Diets – Academy of Nutrition and Dietetics 

Watch for Bea’s January 12th post for common sense weight management ideas.  No hype allowed.

Introducing Bea Boomer’s Wellness Project for 2015!

Bea recently read in the newspaper that we’re living longer than ever. Sounds great, right? The problem is, we’re not living better. All the advances by medical science we have these days, and those of us born during the baby boomer years face more disability and chronic illness than ever.

Gen X, it doesn’t have to be that way for you ~ take charge of your aging, throw out those old stereotypes, and get ready for quality longevity! Generation X women, ranging in age from 35 to 50 in 2015, are at a prime time in their lives to take actions that will impact their everyday wellness  in positive ways.  This everyday wellness can lead to a healthier and more enjoyable aging process.

Often, all this involves is making simple choices that can be easily integrated into our lifestyles.  We just need to love and respect ourselves enough to take that first step.

Visit Bea on January 1, 2015, when she embarks on her 2015 wellness project.  Then, beginning on January 5th, come on back every Monday, Wednesday and Friday of each month for Bea’s health and wellness tips for Generation X women – covering the physical, mental, emotional and social aspects of healthy aging. Why fear aging, when we can change aging?

Silhouette of a girl jumping over sunset

7 Keys to Age Empowerment

So here’s the question of the day:

Are you simply getting older, or are you growing older?

The key is in the word growing.

Think about it this way:  You can be a “Senior Citizen,” or you can be what my 74 year old sister chooses to be: “Age Empowered.”

Baby boomers, we have a choice to make every day.  As of 2014, we range from the age of 50 to 68.  We can’t turn back the clock and return to our twenties or thirties, and do we really want to?  I know I don’t.  I don’t want to be young again.  I DO want to remain healthy and happy as I continue this journey into “old age.”

We can all do that by having an age empowered attitude:

  • Never stop learningFrom continuing your education, no matter what your age, to playing brain games, to fearlessly trying new technologies; we can keep our brain cells active and strong. 
  • Open your mind to other possibilities. Let’s face it, we all tend to get judgmental, and set in our thought patterns, especially as we age.  Seeing things in black and white, however, is limiting; it keeps us from opening our minds to other people’s points of view.  We can learn from each other!
  • Stay physically active. Exercise is such a powerful life enhancer. We don’t have to be marathon runners (though many of us boomers ARE), we don’t have to be body builders or world-class athletes.  But we can, and should, take care of this body and brain we’ve been given – this gift of life – and do our best to ward off those age-related diseases, protect our minds, and keep ourselves from getting frail and weak. 
  • Stay connected to others. Loneliness and depression can come with aging, if we keep ourselves isolated from others.  Stay socially connected through your church community, your local senior center, a volunteer group, a walking or running club, a quilting club . . . .
  • Accept the changes that come with age.  The Help Guide website has a wide variety of articles that talk about the basics of healthy agingHelp Guide is a great resource for people of all ages.
  • Stop and smell the stinking roses, would ya?  This is even more important over the age of 50, because you just don’t know when your time will be up on this earth.  Enjoy those grandkids, learn to forgive, continue to make great memories with family and friends.  Take time to go outside, breathe in that fresh air, and thank God (or whomever your higher power is) for this gift of life you’ve been given. 
  • Find the humor in life. Laughter is an absolute necessity in our lives.  Laugh at yourself, laugh with others – you’ll relieve stress and worries, and you’ll remain healthier.

For further reading:

National Center for Creative Aging

Older People Become What They Think

 

 

 

 

 

How to Stay Healthy this Holiday Season

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The holiday season is quickly approaching. Unfortunately, the holidays are often  accompanied by the dreaded coughing, sniffling, and sneezing cold and flu season. You might figure that since you’ve gotten your flu shot, you’re safe from those annoying symptoms.

But wait!  A flu shot just might not be enough. There’s so much more you can do to avoid buying all that extra Kleenex, scarfing down your favorite cold and flu medication, and above all, stop the flu IN ITS TRACKS!

You need to take action to build up your immune system. It can be done,  and Bea’s can give you some tips to do just that:

First, eat a healthier diet.   That means getting plenty of antioxidants – found in foods that do not resemble fast-food burgers or snacks like Hostess cupcakes. No surprises here: you can get immune boosting antioxidants by eating plenty of fruits and veggies. Brightly colored fruits and vegetables have higher concentrations of these antioxidants.  Eat more berries, for example: blueberries, raspberries, strawberries, and cranberries, just to name a few.  Add leafy green vegetables such as spinach, kale, cauliflower, broccoli, Brussels sprouts to your meals.  If you love peppers, eat all varieties, yellow, green, orange and red.

The best way to eat your veggies is raw or lightly steamed, in order to keep the antioxidant advantage intact. And seriously, we need a minimum of 5 servings every day – ideally, we should be eating 9 servings. (Heck, why have one vegetable with lunch or dinner when you could have two or three?)

Secondly, take time each day to get some exercise! If the weather’s not too vile, take a brisk walk outside.   If the snow’s too deep, exercise inside, or join an inexpensive gym such as Planet Fitness. All it takes is 30 minutes of moderate exercise each day to boost our immunities. Exercise also has additional benefits. It helps reduce stress, which in turn boosts both physical and emotional health.

Next, take time to fight off STRESS!  The holidays can lead to stress overload, and chronic stress is bad for our immune system.  Find time to relax, get a massage, meditate, just say “No” to over-demanding people, don’t watch the nightly news! You can find out about more stress relievers here.

Other healthy tips include: cooking with canola or olive oil, eating Greek low-fat yogurt, enjoying some hot, steamy chicken soup (good for your soul, as well); as well as washing your hands frequently and getting a good night’s sleep.

By taking these simple actions, you can avoid having to spend the Christmas holidays sick in bed! Unless, of course, you WANT to steer clear of your relatives; in that case, ignore all my advice)

For further reading:
20 Surprising Ways to Prevent Colds and Flu

Influenza Prevention