At 20, 40, 60 and 70 years: how to eat healthily at any age

May 20, 2020| Barbara W. Andrade| 0 Comment | 8:59 am

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Sometimes the body needs more protein, sometimes more carbohydrates and after a certain age it should be less overall. If you want to eat healthily for a lifetime, you should always keep an eye on your age when shopping and cooking.

According to today’s recommendations, a healthy diet consists of plenty of fresh vegetables and fruit, good oils, as little industrially processed food as possible, economical consumption of animal products, white flour and sugar – from children to old people.

So there is only healthy and unhealthy diet, but no age-related diet. But: Over the years and depending on the situation in life, the need and utilization of nutrients change. And here age definitely plays a role. For example, the nutritionists at the University of California in San Diego have put together an overview of what to look out for .

This is what matters from 20 to 40:

The basal metabolic rate is highest in young adults, which means that the body consumes the most calories even without physical activity. At this age, many people can “eat what they want” without getting fat. At least at this age, the body forgives a few fast-food orgies and other antics.

In general, it is important to build up muscles, bones and connective tissue between the ages of 20 and 30 , also with the help of a sensible diet. Everyone can benefit from this basis in later years, when it is no longer so easy to maintain fitness.

In these years, special attention to nutrition requires more of a life circumstance for women: pregnancy.

Special dietary instructions for young pregnant women only

In addition to a diet full of high-quality nutrients and the natural avoidance of tobacco and alcohol , it is important to ensure an optimal supply of vitamins, minerals and trace elements so that the child develops well. Eating for two, on the other hand, is completely unnecessary and wrong.

Therefore, all expectant mothers should take folic acid in the first 3 months of pregnancy . Iodine tablets can also be useful. And vegans also have to pay attention to a number of micronutrients that they lack by avoiding animal foods: iron, zinc , calcium, vitamins B12, B2 and D as well as an appropriate intake of omega-3 fatty acids.

This is important from 40:

From the age of 40, the metabolism begins to slow down. While the body can usually break down too much sugar and carbohydrates by the age of 30, it loses this ability by the age of 40 at the latest. Suddenly, an unchanged diet is reflected in the stomach and hips.

Anyone who is only now finding an adequate diet can still set the course for a healthy future.

Anyone who has already eaten reasonably healthy should now pay more attention to the following elements:

Fruits and vegetables in bright colors – the antioxidants they contain act as cell protection with an antiaging effect in the body.
more whole grains on the menu
a (small) portion of red meat twice a week – good for building muscle , also important for women because of the prevention of iron deficiency
Vegetarians should pay particular attention to green leafy vegetables such as spinach, kale or Swiss chard.

Here are some things to watch out for in your 50s and 60s:

Now begins a dangerous age for cardiovascular problems such as high cholesterol and high blood pressure. Anyone who has neglected their diet and has not taken much exercise must expect type 2 diabetes .

It is now important to have a diet that keeps the blood sugar level stable and prevents deposits in the blood vessels. It should be low in cholesterol, high in fiber and slowly digestible carbohydrates, so:

lots of vegetables
little animal fat
no sugared soft drinks
little white flour products

In addition:

nuts
Good oils (olive, flaxseed)
Fish (omega-3 fatty acids and vitamin D)
Low-fat dairy products (calcium)

Changes in hormones accelerate the loss of calcium from the bones. The substitution of calcium plus vitamin D can now counteract the threat of osteoporosis . Because of the breakdown of estrogen during menopause , it occurs earlier and more frequently in women. But bone loss threatens men too.

An omega-3 supplement can benefit heart health if someone doesn’t eat sea fish. Omega-3 fatty acids stabilize the blood vessels.

Proper nutrition with 70 plus:

With age, various physiological and psychological changes occur that directly affect nutritional needs. The taste buds and appetite decrease, as does the desire to cook freshly and by yourself.

The body is less able to absorb and use many vitamins and minerals. With age, the digestive juices in the stomach change, reducing the absorption of iron, calcium, and vitamins B6, B12, and folic acid.

Long-term use of prescription drugs can decrease the absorption of certain nutrients.

Less calories, but not less nutrients

Seniors need fewer calories than younger people, but no fewer nutrients. Protein becomes important again in old age: it can delay muscle loss in old age, especially when combined with strength training.

As a rule of thumb, one gram of protein per kilogram of body weight per day . However, it should not be exclusively protein from meat, as it promotes inflammation, especially in the joints.

Because digestion becomes sluggish with age, fiber is important for the 70+ generation. A teaspoon of psyllium husks are a recommended alternative to the vegetables or whole grains that would be necessary for an optimal supply. To do this, seniors have to drink plenty, even if that is difficult for many.

How and Where To Get Health Insurance for Low Income IndividualsHow and Where To Get Health Insurance for Low Income Individuals

May 29, 2015| Barbara W. Andrade| 0 Comment| 12:50 pm

In thе US, reading thе statistics оf Americans wіthоut thеіr health insurance іѕ startling. According tо Huffington Post, thіѕ 2012, аlmоѕt 50 million Americans аrе living wіthоut health plans. Thіѕ іѕ different frоm years ago. And whу does thіѕ happen? Thіѕ іѕ bесаuѕе thеrе аrе lots оf Americans today thаt don’t hаvе jobs оr саnnоt fіnd stable jobs thаt саn let thеm hаvе thе luxury оf paying fоr thеіr health plans. In ѕоmе families, paying fоr thеіr home rent іѕ еvеn a problem. Sо, іѕ іt ѕtіll possible tо secure health insurance fоr lоw income families аnd individuals whіlе іn thе midst оf thе crisis? Yes, іt іѕ ѕtіll possible according tо experts. Wе оnlу need tо know whеrе tо fіnd іt.

Health insurance fоr lоw income people аrе actually оut thеrе. Unfortunately, ѕоmе оf uѕ know оnlу fеw оf thеm whіlе оthеr people don’t know hоw tо tap thеm wеll. But аѕ wе hаvе said, thеѕе resources аrе аlrеаdу hеrе. Sо іn thіѕ article wе hаvе gathered thе mоѕt possible sources thаt wе саn tap tо gеt аlmоѕt thе ѕаmе benefits thаt lоw premium insurance plans саn provide.

Bеlоw аrе thе best possible options іn place оf securing health insurance fоr lоw income people.

COBRA. Thіѕ іѕ thе Consolidated Omnibus Budget Reconciliation Act. If уоu аrе оut оf job, уоu саn try applying fоr COBRA аnd іf уоu wіll bе eligible уоu саn continue уоur previous companies’ health insurance thrоugh thіѕ process. Thіѕ іѕ better thаn finding a new health insurance plan but thеrе іѕ a possibility thаt уоu mау pay higher premium fоr іt.

Workers’ compensation. If уоu аrе employed аnd уоur job іѕ risky, inquire frоm уоur employer іf уоu аrе undеr thе Workers’ Compensation program. Yоu саn hаvе injury compensations іf уоu gеt injured durіng уоur work.

Medicaid. Evеn іf уоu аrе employed, better apply fоr Medicaid especially іf уоu belong tо thе lоw income bracket. Medicaid саn help уоu pay уоur health care expenses оr ѕоmе оf іt іf уоu can’t afford tо pay fоr іt. Medicaid exists thrоugh federal аnd state partnership аnd wаѕ designed tо help lоw income families, disabled аnd old people wіth thеіr medical expenses. Yоu саn аlѕо apply уоur family tо Medicaid bесаuѕе thіѕ іѕ аn opportunity thаt уоur state provides tо thоѕе whо can’t afford paying fоr regular health insurance plans.

Medicare. Thіѕ іѕ аn option thаt соmеѕ frоm thе government аnd bеіng administered bу thе Social Security administration. If уоu аrе unemployed оr don’t hаvе a regular employment аnd wіth a family, уоu саn try enrolling уоurѕеlvеѕ аnd уоur family tо Medicare especially іf уоu аrе getting Social Security benefits. Fоr thоѕе whо аrе sixty-five years old оr еvеn older, thеу аrе mоѕt eligible tо bе undеr thе Medicare programs.

State High Risk State Insurance Pools. All оf uѕ dо hаvе health problems ѕоmеtіmеѕ аnd unfortunately whеn wе hаvе pre-existing medical conditions wе аrе usually denied coverage bу health insurance companies. If уоu аrе denied оf ѕuсh privilege аnd did nоt qualify fоr COBRA whіlе getting health insurance fоr lоw income individuals саn аlѕо bе a problem, уоu саn rely оn high risk state insurance pools. Yоu саn inquire frоm уоur city administrators оr community hospitals whеrе уоu саn apply fоr thіѕ option. Yоu mау ѕtіll pay premium fоr thе plan but аt lеаѕt thіѕ саn answer уоur medical cost еvеn уоu hаvе pre-existing health conditions.

Short Term Health Insurance Coverage. Thіѕ іѕ аn appropriate option fоr lоw income individuals whо don’t hаvе regular jobs оr just starting tо work оn thеіr new jobs. Thіѕ іѕ muсh like individual insurance policies but іn thіѕ option уоu wіll оnlу bе undеr thе coverage fоr short period оf tіmе. Yоu оnlу pay lоw premium wіth thіѕ оnе аnd whіlе уоu аrе аt іt уоu саn fіnd tіmе examining thе viability оf thіѕ insurance company іf thіѕ соuld bе thе right choice fоr уоur long-term insurance coverage.

Group Health Insurance. If уоu аrе a member оf аn organization аnd wіthоut thе health insurance, уоu саn encourage уоur group tо apply fоr a group insurance. Wіth thіѕ type оf insurance, уоu саn choose frоm various insurance options hоw уоu want tо bе covered. Thе nice thіng аbоut bеіng insured аѕ a group іѕ thаt уоu pay lower rates bесаuѕе уоur premium іѕ scattered аmоng уоur members. Yоu mау nоt gеt large benefit frоm іt like whаt individual insurance plans саn provide but аt lеаѕt уоu аrе аlѕо secured аnd hаvе ѕоmеthіng tо rely оn. If уоu don’t hаvе a group уоu саn аlѕо search fоr organizations online thаt accept individuals fоr thеіr group health insurance.

Group Sharing On Health Expenses. Basically, thіѕ іѕ nоt a type оf health insurance fоr lоw income people but іt іѕ a logical option fоr thоѕе whо want financial support durіng medical crisis. Thіѕ ѕуѕtеm works іn simple process. Yоu fоrm a group аnd pool уоur money аnd deposit thіѕ money tо thе bank ѕо thаt уоu аrе уоur оwn insurance health group. Whеn оnе оf уоu needed thе expenses duе tо health concerns, thе money саn bе used tо support thе individual’s medical expenses аnd hе pays whеn hе саn bе able tо work. Religious groups usually dо thіѕ but thіѕ саn оnlу bе viable іf thеrе lots оf people whо wіll provide contributions.
Wіth аll thеѕе given options, providing health insurance fоr lоw income individuals іѕ аlwауѕ possible. If аll оf uѕ wоuld realize thе things wе саn gеt frоm thеѕе options, wе don’t need tо worry ѕо muсh anymore. Getting confined іn thе hospital оr treated wіth ѕеrіоuѕ injuries wіthоut thе health insurance іѕ simply unimaginable ѕо thе оnlу thіng thаt wе саn dо fоur оurѕеlvеѕ іѕ tо rely оn thеѕе options whісh equate thе benefits provided bу health insurance fоr lоw income people.

Still muscles at 70 like at 30? Doctor will explain how to do itStill muscles at 70 like at 30? Doctor will explain how to do it

April 15, 2020| Barbara W. Andrade| 0 Comment| 7:26 am

Older people often do not do sports. However, this is exactly the wrong way to protect the joints. Because especially after a certain age, the muscles break down rapidly. That can be dangerous. But with simple training you can maintain your strength well into old age.

If you rest, you rust. There is a lot of truth in this banal wisdom – especially when it comes to muscles and joints. Those who are young have often integrated sport into everyday life as a matter of course. But with age, people often give up. That is fatal.

Because it is precisely at the age of three that there is a significant drop in performance, explains Karl-Dieter Heller, chief physician at the Orthopedic Clinic Duchess Elisabeth Hospital. The muscles begin to break down. Right here it is called to hold against.

The orthopedic surgeon is certain: “With good training, even as a 70-year-old, I can still have the muscles of a moderately trained 30-year-old. Because the healthy old person reacts to stimuli just like the healthy young person. “

If you don’t do anything, you lose your muscles. But: It can also be trained back quickly.

Muscles break down rapidly

From the age of 55 the muscles break down faster than before, from the age of 70 very quickly. “That means that by the age of 70, around 40 percent of muscle mass is lost if you do nothing,” explains Heller. Consequently, people lose strength, endurance and speed. A lack of mobility, coordination and balance increases the risk of falling.

That’s how much sport people should do in old age

An optimal exercise program in old age would be a combination of 60 percent endurance training , 30 percent training in flexibility and agility and 10 percent strength and endurance training (a combination of strength and endurance that trains the various muscle groups with little weight and a lot of repetitions.

“The prerequisite for intensive sporting activity is of course that it is safe for the doctor to stress the circulatory system,” adds the joint expert. The pulse should not exceed certain limits. This is especially true for the untrained.

Endurance training has the greatest health effect : 45 minutes three times a week. As a result, everyone slowly but continuously builds up muscles. If you want to supplement this with strength training, make sure that you do not fall into pressure breathing.

For muscle building Heller recommends an exercise program. Flexibility training is important to keep the joints flexible. For example, do swing, twist, or pendulum exercises three times a day for 15 minutes. The coordination can be trained through games, dancing or similar sports.

Nobody is too old to train

The skeletal muscles can be trained at any age, so that specific exercises can stop and reverse the loss of muscles. Heller knows experiments that have shown: Even those older than 90 can build up muscles again – even if they no longer achieve the status of a 50-year-old.

“It is essential that the elderly remain active,” emphasizes the orthopedic surgeon. Regular exercise is no longer essential, but everyone should exercise.

At least avoid these inactivity traps, like

Escalators,
Elevators and
Treadmills.

Instead:

Better to go shopping on foot.
Use your bike instead of driving your car.
Practice demanding hobbies: hiking, swimming, dancing and gardening.

“That is what every old person can do excellently and he should do without technical aids,” explains Heller. If at all possible, the lawn mower should be pushed and it does not have to be a ride-on mower.

Strengthen muscles and joints to prevent falls

Sport and exercise in old age not only keep you fit, but also make a decisive contribution to falling prevention. Because older people in particular often fall down. On the one hand, this is due to the fact that your joints are no longer as stable. On the other hand, the muscles lose their strength.

When that all comes together and people also see and hear worse, it becomes dangerous. That means, according to Heller: “For this reason, training and sport are of inestimable value, especially for stopping aging.”

These tricks help against the bellyThese tricks help against the belly

May 6, 2020| Barbara W. Andrade| 0 Comment| 8:15 am

From the age of 30, German men are growing rapidly. It doesn’t look good and is a health hazard. Nevertheless, the stronger sex has difficulties with weight loss programs. FOCUS Online explains why this is so and which diet works best for men.

Surveys by the Federal Statistical Office show that Germany’s men are getting fatter year after year: If the body mass index is used as a benchmark, 62 percent of men are currently overweight (BMI over 25) and 18 percent are obese (BMI over 30) . And while only a third of the 20 to 25 year olds are overweight, the proportion among the over 50 year olds rises to more than 70 percent. Among women, 43 percent carry too many pounds around – but the proportion of people who are overweight shrinks slightly every year.

Visceral belly fat is a health risk

But while many of the overweight women have the word “lose weight” at least in the back of their minds, the term “diet” bounces off most men. Somehow, around 30, they gradually lose their firm body, but they feel comfortable with their figure, which they do not find too fat at all. Men seem to be more tolerant of their paunch than women of their love handles.

This has nothing to do with reason, because it is now known that so-called visceral belly fat in particular poses a health risk. The metabolically active tissue releases inflammatory substances and increases the risk of cardiovascular diseases, diabetes and erectile dysfunction.

The traditional image of the man promotes obesity

Papa gets the biggest piece of meat because a man has to eat properly – this age-old belief persists in Germany. And so men eat an average of 1.1 kilograms of meat every week. That is twice as much as for women and twice as much as recommended for a healthy diet. In addition, there are plenty of carbohydrates in the form of pasta, potatoes or white bread, sausage, butter and cheese – and the plates are often scooped up on the “all-you-can-eat” principle.

Many men get fat because they eat and drink too much of the wrong things, for example six times as much beer as women. And they stay fat because it is very difficult to change established eating habits.

Men need a lot of motivation to diet

Doctors and nutritionists find time and again that men rarely lose weight because they find themselves too fat. It almost always takes an external spark for the average man to change something in his lifestyle, for example when the doctor diagnoses diabetes or a heart problem, or when a relationship breaks up.

This was also the result of an evaluation of two major diet programs by the British health authority NHS. And there were even more men-specific issues on the subjectLose weight:

Only ten percent of men had received a referral from their doctor for the programs.
But: Once men start with such a measure, they develop ambition to lose weight and get out less often than women.
Men are more likely to respond to programs that avoid the word “diet” and place great emphasis on exercise.

Proper diet and exercise

Weight loss results mainly from diet changes. However, if men also expand their muscle cushion in the process, the effect is increased because of the high energy requirements of the muscles. Men should exercise all muscle groups in the body and not just squint at the fast-growing biceps.

A sporting program that includes a mix of strength and endurance is often better accepted by men than women. Sport should be fun in any case, because after actively losing weight, exercise can stabilize the desired weight – without the man having to constantly watch the calories.

What men should eat for weight loss is no different from a diet for women:

1. less red / fatty meat, sausage and animal fat

2. more vegetables

3. less white flour and sugar (carbohydrates)

4. more white / lean meat, tofu, or legumes (protein)

5. no alcohol

Intermittent fasting – as invented for men

Intermittent fasting is a suitable diet method for those who like it simple and uncomplicated. With the simple principle, there are time windows for food intake, which alternate with fasting episodes. The fat metabolism is activated, excess pounds can melt – especially if you keep an eye on the calories.

The popular “16: 8” method is suitable as a permanent nutritional principle: During the day, people eat in an 8-hour window, two to three meals without snacks in between. The nocturnal eating break is extended to 16 hours – ideal for men who do not like breakfast.
The “5: 2” interval fasting allows you to eat normally on five days, then there are a maximum of 500 calories on two days.
The “1: 1” method is considered to be the most difficult to stick to: alternately eat one day and one fast.

For men (and women), the combination of two protein shakes and a normal meal a day is a good start to losing weight. US presenter and comedian Jimmy Kimmel lost over twelve kilos before he switched to intermittent fasting “5: 2”.

The man’s body is the best weapon against obesity

Once men have decided to lose weight, they enjoy a great advantage over women. Men are taller, heavier and have more muscles – as a result, their bodies burn more energy even when they are resting.

If they also save calories, they lose more weight and lose weight faster than women. This was shown by a study with 2000 male and female participants who had exactly the same general conditions. After eight weeks, the men saw 16 percent more weight loss. Their bodies cling less to fat deposits, which in women are a stubborn reservoir for pregnancy and breastfeeding.