🤧 Older Women Wisdom: The Immunity Boost for Cold & Flu Season

As the weather cools and we naturally transition our lives indoors, we know a thing or two about navigating cold and flu season. We've seen trends come and go, but the simple, time-tested acts of self-care and prevention remain the most effective. For those of us who are well-seasoned, staying vibrant and healthy isn't just about luck—it's about confidently applying our Elder Wisdom.

As the weather cools and we naturally transition our lives indoors, we know a thing or two about navigating cold and flu season. We've seen health trends come and go, but the simple, time-tested acts of self-care and prevention remain the most effective. For those of us who are well-seasoned, staying vibrant and healthy isn't just about luck—it's about confidently applying our Older Women Wisdom.

This November, let’s tap into that wisdom to keep our immune systems strong so we can continue to rock on, effortlessly, through the winter!

🛡️ Foundational Health: The Non-Negotiables of a Wise Woman

Before you pull out the honey and lemon, remember that the most powerful immunity booster in your arsenal is strategic prevention. Our years of experience remind us that taking a few minutes for health now saves days of feeling under the weather later.

Vaccines Are Your Shield: A Confident Choice. As we gather inside with family and friends this season, protecting ourselves is an act of self-respect and care for our loved ones. If you haven't yet, make sure you are confidently up-to-date on these crucial vaccines:

The Annual Flu Shot: Always essential, as the strains change yearly.

COVID-19 Booster: Stay current with the latest recommendations for your age group.

Pneumonia Shot: A critical protection layer, especially for older adults.

Shingles Vaccine: Often overlooked, but an important part of mature health maintenance.

🥣 Comfort & Cure: Recipes That Warm the Soul (and Boost the Gut)

A powerful, resilient immune system starts in the kitchen. We’ve collected a lifetime of recipes that are more than just delicious—they are simple, healing elixirs.

Older Women Wisdom Comfort Recipes:

The Healing Bone Broth: Whether you simmer chicken, beef, or vegetable scraps, a rich, slow-simmered broth is a classic powerhouse of collagen and minerals. It’s the ultimate comfort for the gut, where much of your immune strength resides.

Honey & Lemon Soother: The original cold remedy! Mix hot water with a generous spoonful of honey (a natural cough suppressant) and the juice of half a fresh lemon (Vitamin C boost). Simple, effective, and deeply soothing for a scratchy throat.

Garlic & Ginger Power Tea: Forget the pricey supplements. A simple homebrew of hot water, fresh grated ginger, and a clove or two of minced garlic is a potent, soothing tonic.

The Anti-Inflammatory Turmeric Paste: Mix turmeric powder with black pepper (to aid absorption) and warm it with milk for a nourishing, soothing "Golden Latte."

Call to Action for Readers: We all have that one recipe we swear by when a chill strikes. What is your go-to family recipe for health and comfort? Share your secret immunity weapon in the comments below!

🧘 Lifestyle Adjustments: The Time-Tested Trifecta of Well-Being

This is where true Older Women Wisdom shines: recognizing that your schedule and self-respect are your primary medicine. You have earned the right to prioritize your peace.

Prioritize Restful Sleep: Do not view rest as a luxury, but as a mandatory, non-negotiable immune-building session. Aim for 7–8 hours of quality, uninterrupted sleep every night. This is when your body repairs and regenerates.

Embrace Warm Hydration: Staying properly hydrated keeps your body functioning optimally and helps keep viruses from settling in. Focus on comforting, warm liquids: herbal teas, warm water with lemon, and, of course, your homemade broths.

Gentle, Light Movement: We know better than to push our bodies when they need support. A brisk, mindful walk in the fresh air, gentle stretching, or a short, joint-friendly yoga or Tai Chi session helps boost lymph flow and reduces stress, which are vital for a strong immune response.

💡 Traditional Remedies & Rituals That Still Work

We grew up with simple, effective rituals—and they remain excellent ways to find relief and speed recovery.

Vapor & Steam: At the first sign of congestion, use a humidifier or create a simple steam treatment. Carefully stand over a bowl of steaming hot water with a towel tented over your head to clear sinuses and soothe your throat.

Salty Rinse: Trust the classics! Gargle with warm salt water immediately if you feel a tickle in your throat to reduce inflammation and wash away germs.

Remember, taking excellent care of yourself is a privilege earned through wisdom and experience. 

Let’s make this season our healthiest yet!

 Marge Farrington OWRO

Health News: Synthetic cancer indicator: An artificial mole as an early warning system

                                                                 

ScienceDaily 
Date:
April 18, 2018
Source:
ETH Zurich
Summary:
Researchers have developed an early warning system for the four most common types of cancer. Should a tumor develop, a visible mole will appear on the skin.

Alongside cardiovascular disease, cancer has become the top cause of death in industrialised countries. Many of those affected are diagnosed only after the tumour has developed extensively. This often reduces the chance of recovery significantly: the cure rate for prostate cancer is 32 percent and only 11 percent for colon cancer. The ability to detect such tumours reliably and early would not only save lives, but also reduce the need for expensive, stressful treatment.

Researchers working with Martin Fussenegger, Professor at the Department of Biosystems Science and Engineering at ETH Zurich in Basel, have now presented a possible solution for this problem: a synthetic gene network that serves as an early warning system. It recognises the four most common types of cancer -- prostate, lung, colon and breast cancer -- at a very early stage, namely when the level of calcium in the blood is elevated due to the developing tumour.

The early warning system comprises a genetic network that biotechnologists integrate into human body cells, which in turn are inserted into an implant. This encapsulated gene network is then implanted under the skin where it constantly monitors the blood calcium level.

As soon as the calcium level exceeds a particular threshold value over a longer period of time, a signal cascade is triggered that initiates production of the body's tanning pigment melanin in the genetically modified cells. The skin then forms a brown mole that is visible to the naked eye.

The mole appears long before the cancer becomes detectable through conventional diagnosis. "An implant carrier should then see a doctor for further evaluation after the mole appears," explains Fussenegger. It is no reason to panic. "The mole does not mean that the person is likely to die soon," stresses the ETH professor. It simply means that clarification and if necessary treatment are needed.

The researchers used calcium as the indicator of the development of the four types of cancer, as it is regulated strongly in the body. Bones serve as a buffer that can balance out concentration differences. However, when too much calcium is detected in the blood, this may serve as a sign for one of the four cancers.

"Early detection increases the chance of survival significantly," says Fussenegger. For example, if breast cancer is detected early, the chance of recovery is 98 percent; however, if the tumour is diagnosed too late, only one in four women has a good chance of recovery. "Nowadays, people generally go to the doctor only when the tumour begins to cause problems. Unfortunately, by that point it is often too late."

Read Full Article

It's Time to Play! Senior Play Grounds!

                                                             

                                                           

                                                                            Fit After Fifty



 Playgrounds for older people? Wouldn't that be awesome? If only..well, in many places, it is actually a reality!

I miss swinging on a swing set, laughing as you went down the curly chute slide, the bouncy horse, merry-go-round, a simple place to just have fun!
We need a simple place, just to have fun! "Fitness Centers" are fun..to a point. Most feel too structured.
You need to be able to feel like you're going to have fun, and know it when you do!

goric.com:

"We are all lucky to live in an age of expansive play. Adult playgrounds and similar facilities are available throughout the U.S. for most anyone’s enjoyment and benefit. Each one serves as evidence that playgrounds, parks, and even businesses are increasingly paying attention to the kid inside us all.

Most of these spaces go well beyond promoting child’s play for adults. The adult playgrounds highlighted below facilitate both creative and challenging activities that can help us stay in shape mentally and physically."

medicarefaq.com

Benefits of Senior Playgrounds

The health and life benefits that seniors can reap from playgrounds designed for their needs of course includes all the cardiovascular and wellness benefits associated with any type of exercise. But there are specific advantages associated with the machines and equipment commonly found in these parks, such as:
Improved balance that prevents falls. Falls are one of the main contributing factors for seniors entering assisted living and care facilities.
Increased flexibility and range of motion to make it easier for seniors to perform activities of daily living (ADLs), such as independent bathing and dressing. Inability to perform ADLs is a major reason that seniors stop living independently.
Encourages seniors to exercise outdoors which has been found to be more beneficial than solely indoor activity.
Has been found to increase socialization. Many of the playgrounds are designed with social interaction in mind. Increased socialization and physical activity have been shown to improve mood, decrease depression and slow cognitive decline.
Turns exercise into play rather than work. This is not a benefit to be overlooked. Many of us associate exercise with boredom, drudgery and possibly pain. Changing that association to having fun playing with friends and peers is powerful and can encourage more consistent activity.
Why Specifically “Senior” Playgrounds
Some may question the need for senior focused outdoor activity areas when weight rooms and gyms abound, but senior playgrounds have some advantages as well over traditional exercise spaces such as gyms.

Seniors may be less likely to join gyms out of fear of feeling out of place or self-conscious. “Gym intimidation” is a real phenomenon and can be intensified in some gyms that are geared to younger clientele.

Also, gyms and other indoor fitness centers such as the YMCA have costly monthly membership fees and many require annual contracts. These expenses can be an insurmountable barrier to exercise for many seniors on fixed incomes, as is the case for a large percentage of senior women. Senior playgrounds located in municipal parks can provide a free, welcoming space that could encourage more seniors to remain active.

For seniors to gain maximum benefit from activity while remaining safe, the activity and equipment must be focused on their health and safety needs. Upper body exercises become more important as we age to maintain back and arm strength.

Gaps on such equipment as rope bridges must be designed with a senior’s stride (larger than a child’s but smaller than a young adult’s) in mind. All equipment must be sturdily built and include steady handrails to assuage seniors’ fully justified fear of falls.

Senior focused playgrounds don’t necessarily have to be seniors only. While some countries like Spain and Germany build exclusive senior parks due to their aging populations, others are building multi generational parks where seniors and kids can play simultaneously.

KaBOOM! a nonprofit organization that builds playgrounds in under served and low-income areas has begun to focus on building multi generational playgrounds. These playgrounds can be ideal in urban locations where space is at a premium and where many seniors may be the primary caregivers of their grandchildren.

Where are Senior Playgrounds in the United States

Until recently in the United States, most senior playgrounds have been built within gated senior communities or associated with senior centers. In addition to nonprofits like KaBOOM!, for profit companies such as Must Have Play and Play by Design are moving to expand senior playgrounds into community parks.

Florida has several senior or multi generational playgrounds in Miami, Orlando, and Tampa, but they are also starting to pop up in Georgia and Texas. As more seniors hear about and try senior playgrounds, hopefully more organizations and Parks departments will take notice and the playgrounds will become more widespread.

Today’s seniors are looking to stay active and independent as long as possible. Senior playgrounds can be another way to make exercise more fun, more accessible and more effective for more seniors."



If you’re a senior that’s currently enrolled in Medicare and need additional healthcare coverage for you medical bills we can help! Some plans include a membership to the popular fitness program SilverSneakers! More Info

#Grannydumping

                                                     #Grannydumping
                                                                   
                                                 

      #Grannydumping : A secretive practice called "dumping" that illegally evicts elderly residents from nursing homes. 

I wrote an article in our newspaper that we own in Western North Carolina and I wanted to share it here. Granny dumping is a nationwide problem. It is important and needs to be stopped. Below is the article written today by me.

*My personal opinion is that the elderly are disrespected in our society. Maybe they're a reminder of where those are younger are going. Maybe it's just easier for us to ignore the elderly by shoving them into "homes" that they will be "cared for" and it eases guilt. Whatever the reason, or reasons, we need to figure it out. The elderly have paid their dues. It is not their choice to become vulnerable, it happens to everyone who lives that long. Just as children need to be protected and not ignore, so do the elderly. 

Granny Dumping is nothing new. It has gone on for decades. Once in awhile, a story of an elderly person getting dumped will hit the news. People do get mad, we throw up our hands and say how terrible it it. This shouldn't happen! And when the next story becomes news, we do it again. It makes us feel better, which I guess makes us feel we did something. But we really don't do anything.  Below is an article from 2014. I could go back to the 1990's, I am sure there are stories for as long as nursing homes and hospitals have existed.*

Experts: 'Dumping' Of Nursing Home Residents Happens More Frequently

State Officials Don't Track Violations

Monday, May 19, 2014, 8:00am by Mike Simonson 

A secretive practice called “dumping” that illegally evicts elderly residents from nursing homes might be happening more often than previously thought.

Nursing home resident Greg Lundholm said St. Francis in the Park in Superior has its good points, but it’s still a nursing home. He needs 24-hour care so this is his life. What he insists on is it be his choice to stay there.

“I figure it’s my decision, my right. Just because I’m here, I don’t give myself up, my rights and everything. They don’t get thrown away,” Lundholm said.

State and federal nursing home regulations are supposed to safeguard against illegal evictions, a practice called dumping. But John Hendrick, state Elder Law Center chief counsel, said he's seeing more and more cases of dumping. The reason? Money.

“Both on the state and federal level, the Medical Assistance program has been tightened up, the financial incentives are to use the beds for people who can privately pay because the Medical Assistance payment is substantially less,” Hendrick said.

Hendrick said some homes will use reasons other than financial, like unruly behavior or mental illness, as an excuse to kick out a resident. But this practice is so secretive that the state doesn’t track violations.

“A lot of nursing home regulation is done somewhat privately, and even though it should be a public record, increasingly those records are not available," he said. "It does make it difficult and it does make it difficult for family members that are trying to get legal recourse after something happens."

Not only are records often unavailable, but Hendrick said that a national report says for every case of dumping reported, 20 cases go unreported.

**Read full article on wpr.org

The following article is on Forbes.com Nov 2, 2017 

Carolyn Rosenblatt , CONTRIBUTOR

Opinions expressed by Forbes Contributors are their own.

If you have an aging loved one who ever has to go to a nursing home, beware of a nasty practice in which some of these facilities engage. Some elders among us are low income and receive Medicaid. Some live in nursing homes, as they need full time care. It may not affect your own family, but certainly could affect an elder you know. Medicaid recipients are vulnerable and can be subject to terrible treatment, including being kicked out of a home just because they have to get temporary treatment at a hospital. It is disgusting to think that a nursing home will not only violate the law in refusing to allow its own resident back into the home after going to a hospital, but it will callously separate spouses by doing so. Neither has the luxury of choice. One spouse can stay while the other gets the boot?

AARP Foundation

Nursing Home evicted Ms. Single

That's what happened to eighty-two year old Gloria Single who lived at Pioneer House, a nursing home that accepts Medicaid residents. She and her husband lived there together until she went to a hospital, expecting to return to Pioneer after she was released from the hospital. Instead, after she was medically cleared to return, Pioneer House refused to let her come home, thereby cruelly separating her from her husband. She now is staying in another home, still hoping to be with her husband again.

Ms. Single would have been voiceless but for the advocacy of AARP Foundation, the affiliated charity of AARP. According to Foundation attorney Kelly Bagby who, with other lawyers, represents Ms. Single in a case against the nursing home, Ms. Singleton has a clear legal right to return to the place where she lived, and the nursing home's practice of dumping her is a growing trend, according to attorney Bagby, who has repeatedly faced this issue. The law prohibits it and the law is ignored. The lawsuit alleges that she is a victim of a corporate policy of evicting low-income residents to make room for more lucrative Medicare or private pay residents. In other words, they dump Medicaid people so they can make more money on other residents who are paid by better sources than Medicaid.

Says another of Ms. Single's attorneys, Matthew Borden of BraunHagey & Borden, "Everyone deserves to spend their last days with their loved ones". In the Single case, the hypocrisy of Pioneer's corporate website advertising is startling. It says that the owner, RHF Foundation's "concern for the whole person includes residents, their families and staff and RHF strives to be fair in all relationships". In their case, concern seems to be directed solely toward the bottom line, not the resident and her family. Pioneer claims to be part of a faith-based organization.

Just to be clear, the term "nursing home" refers to rehab facilities, long term care facilities where skilled care is available, and places where people are often sent for therapy of various kinds after the person has been treated in a hospital. If your own aging loved one is ever mistreated, threatened with being evicted or dumped from a nursing home, know that he or she has rights that can be enforced. The place to start is with the Office of the State Long Term Care Ombudsman. The ombudsman is assigned the task of being the liaison between the facility and the resident or resident's family. The ombudsman individually does not have the power to enforce the law nor represent a resident but can communicate with those involved and work on solutions. Ms. Singleton's eviction went from the ombudsman to California Advocates for Nursing Home Reform, a consumer advocacy nonprofit organization, to the attorneys who now represent her.

Our low income, most vulnerable aging loved ones can seek justice, though it will take family members, ombudsmen, and other advocates to get them to the capable attorneys willing to take up their causes. The attorneys at AARP Foundation work vigorously to enforce their rights. The plight of those who live in these homes long term is not always visible to the public. Mistreatment may be concealed unless someone steps in to speak for them and the right organizations lead to the right lawyers to demand accountability by these nursing homes. An impaired elder like Ms. Single cannot speak up and stand up for herself. Nursing homes get away with dumping residents like her.

Ms. Single was treated worse than some people treat their dogs and cats. Having worked in nursing homes myself, I was appalled to learn of this callous practice. It is our hope for her here at AgingParents.com that justice will be done and she can be reunited with her husband before it is too late.

Carolyn Rosenblatt, RN, Elder Law Attorney, Healthy aging and protecting our elders, AgingParents.com, AgingInvestor.com

Read full article on Forbes.com 

Older Women and the Battle of Our Skin

                                                                                   

                                              Older Women Makeup Tips : Over age 50

This is one thing that I find myself wondering about sometimes, mainly because I see so many older women wearing too much makeup. Some may be wearing the wrong makeup.

When you're younger, you may get away with it. But it's different for older women. We are bombarded with ads that want to sell us creams, lotions, all sorts of potions, with the goal of making us look younger. And then there are hundreds of different makeups, with a huge variety of shades...you buy it, get it home, it's too dark or too light. You end up with a drawer full of nothing that works.

After all of this aggravation, I end up wearing no makeup. 

Looking around online for tips can be just as frustrating. 

For me, I don't care about looking younger, I just want to look healthy. I care about my appearance and want makeup that gives me that result.

So, I hope the following tips help..

I found advice on liveabout.com 

1. Your skin is always first.

I like this tip. She says in this tip, the better your skin, the less makeup you'll need. Keeping your skin well-hydrated and exfoliated, you may find all you need is under-eye concealer, mascara if you like and lip balm daily.

Mature skin care:

Moisturize! This will plump up your skin, which will make whatever use on your skin each day go on smoother . In this article, she recommends Neocutis Hyalis, purchased on Amazon. 

Retinol cream

I found this bit of information on livestrong.com

"According to the Mayo Clinic, the first anti-aging products on the marketplace contained retinol, a Vitamin A compound. Vitamin A has been scientifically-proven to help neutralize the free radicals found in the skin cells. These free radicals are responsible for causing our skin cells to break down. This breakdown is what causes wrinkles, age spots, rough skin and other signs of aging skin that a 60-year-old woman will have. In order to get the best results, women should make certain that retinol is the main ingredient in their skin care product states the Mayo Clinic.

Those who want a retinol-based skin care product that is more potent than an over-the-counter one, should visit their dermatologist. They can obtain a prescription-based version of retinol known as tretinoin states the Mayo Clinic. The treatment is applied topically. Tretinoin is approved by the U.S. Food and Drug Administration (FDA)."

Your skin naturally produces collagen, but the amount decreases as you age. To replenish collagen, using various skin-care products that have collagen, can help minimize the appearance of fine lines, day and night creams, moisturizers, lipsticks, foundations powders and cleansers.

Exfoliate daily. There are many facial scrubs out there, a lot of people have recommended coconut oil to me. Unfortunately, I had a bad reaction to it, so I cannot use it. My daughters use it and love it.

Of course, a big No, No is going to bed with makeup on.

Every day, first thing in the morning, I apply sunscreen. When I researched articles, that is highly recommended. For me, I have done it for most of my adult life. I have a brother who has melanoma, which is a lesson for me to keep that sunscreen applied each morning. I don't just do it in the summer, on sunny days, I do it every day, all year long. I apply it to my face, neck, ears, even whatever part of my chest is exposed in every day clothes. Of course, my arms and hands. It also helps with sunspots and wrinkles.

Plump up tinning lips with lip gloss. Add a little color first by filling in lips with a lip liner or lipstick a shade or 2 darker than your natural lip color, then add a dab of lip gloss.

Here is advice from livestrong.com

Foundation for You

The perfect foundation will work with your skin type and will be the correct shade. That's it. You'll want creamy formulations for drier skin and lighter, oil-free foundations for oily skin. As for choosing the right shade, you'll want to test the color with the help of a friend or professional. Strong advice: try before you buy or buy from a place with a great return policy.

Use a Primer First

Just as you prime a wall with primer before you paint it, the secret to flawless makeup lies in makeup primer. Applying a layer of primer between your skin and makeup will help your foundation glide on more smoothly.

Use Different Foundations for Summer and in Winter

Our skin changes not only yearly, but seasonally. In winter months, you may need a creamy formula. In summer months you may find your skin becomes oily and a tinted moisturizer will do.

 Read more of the article

So, I have only just begun...please take a look at the links I provide, there's a lot of information that you may find helpful.

Meanwhile, I will continue down this path and keep sharing here!

credit info also to Liveabout.com

We are Amazing!

                                                                We Are Amazing!
                                                           

Wow, I was researching articles that are positive about women and aging. I came upon one very interesting one by Noelle Nelson written in April 2016 in Huffington Post.
In the article, she has a new name for Boomers! The Amazings!
Nelson writes:
"We are busting preconceptions, forcing by our very numbers, the world to look at us differently. We are redefining the years past 60 as years of growth, joy, fun, adventure, even romance! What we Amazings want Millennials (and every generation) to know, is that these individuals are not the exception. There are over 45 million people in the United States alone who are 65 and over (44.7 in 2013, according to the US Census). Most of these individuals are happy, healthy, and having a grand old time."

Reading the full article, she says that anyone can be an Amazing! Living positively, gratitude, and make "a deliberate decision to see the passage of years as simply movement through time."

Yep, and she also points out that all this, along with, happiness, optimism, helps us with our physical and mental well being!

I love what she wrote! Read her article about The Amazings

Not a diet. Healthy Eating.

                                                                           

I will be turning 60 this year and know that I need to make changes.

This past year I found out I had a small hiatal hernia: (Hiatal hernia occurs when a small part of your stomach slides up into your chest through a weak spot, or hiatus, in your diaphragm. A symptomatic hiatal hernia regurgitates stomach acid back into your esophagus, causing the heartburn, difficulty swallowing and chest pain associated with gastroesophageal reflux disease, or GERD. To manage a hiatal hernia, Cleveland Clinic advises you to maintain a healthy weight, stop smoking, eat small meals at least three hours to four hours before lying down and avoid fatty and acidic foods. Consult your doctor for advice and fill your plate with healthy foods to help alleviate symptoms.)

One thing I have done is add a probiotic every day. I have digestive issues that I never had before and it has made a big difference.

Looking at food recommendations, if you have any digestive issues, you may want to take a look.

On livestrong.com : Vegetables and Fruits

Vegetables are a great choice for side dishes and snacks as most won't aggravate a hiatal hernia. Dark leafy greens, such as broccoli and spinach, provide plenty of calcium and vitamin B, while red bell peppers and carrots are great sources of antioxidants. Other vegetables you can enjoy include kale, sweet potatoes, squash and string beans. Fruits containing antioxidants may help reduce or prevent symptoms from occurring, according to the University of Maryland Medical Center. Healthy fruits include apricots, cherries, raspberries, blueberries and cantaloupe. Avoid acidic and citrus fruits, such as tomatoes, grapefruit and oranges, because they can aggravate your heartburn.

Choose whole grains over refined starches to add fiber to your diet. Brown rice, steel-cut oatmeal, quinoa, whole-grain pasta and rye bread are smart whole-grain fiber choices. Avoid processed foods containing refined starches and sugar, such as commercially packaged cookies, cakes, crackers and white bread. Refined starches are also loaded with trans fatty acids; choose healthy fats, such as olive oil and safflower oil, instead. Keep your dairy choices low-fat because high-fat products may aggravate your hiatal hernia. Choose low-fat and no-fat milk, cottage cheese, sour cream and yogurt to add dairy to your diet.

Beverages

Water is the best beverage choice if you have a hiatal hernia. Avoid fruit juices, coffee and caffeinated beverages because they may cause hiatal hernia symptoms to appear. Alcohol and carbonated sodas may also cause problems. Herbal teas are fine, but stay away from peppermint tea because it may cause heartburn.

Precautions

Most hiatal hernias aren't problematic, but if you do experience symptoms, consult your physician. Medications, by prescription and over-the-counter, can alleviate the symptoms of hiatal hernia, but take them only under your doctor's supervision. Speak to your health care provider or dietitian before making any changes to your diet if you are pregnant or have a serious medical condition, such as diabetes or heart disease.

more info

*Making these changes isn't that hard and is worth it!

*I am not a medical professional. Please consult your doctor before making any changes in diet and exercise.

Exercise for women over age 50

                                              EXERCISE for WOMEN over 50
                                                     
                

Inactivity leads to many issues as we age. Did you know that according to Webmd, your chronological age may be 55, your biological age could be 35? Yes, they say if you follow a consistent exercise program.

**Before starting, please check with your doctor.

Now, I will be turning 60 this year, wow! I feel like I am fairly active, I do a lot of walking. I try my best to eat right. But I know I need to add consistent exercise, so I began looking for information and wanted to share it with you.

This article on webmd is a great place to start! Here's what I am sharing from the article on their site.

Aerobic exercise. Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.

Strength training. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for eight repetitions. Gradually add more reps until you can complete 12.

Stretching. Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability.

Make Exercise a Part of Your Daily Routine

Every bit of movement counts. If you're too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:

Adopt a dog and take it for walks every day.

Take the stairs instead of the elevator. At home, don't shout at your family members from the stairs -- go on up.

Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two colleagues? Take it outside and make it a walking meeting.

Walk briskly whenever you can. Always wear comfortable shoes, or bring them with you, so that your feet can be your main mode of transportation.

Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.

#########

I would like to add here that I have a fitbit watch. I have had it for a while. I love it because it counts my steps, tracks my heart rate, my calories, sleep, and I can manually put in my water, coffee, food intake. It really helps! Hey, it even vibrates after 50 minutes of sitting to get up and move!

What about you? Is this information helpful? Do you have something to add? 

http://www.webmd.com/women/guide/women-over-50-fitness-tips

Older Women's Health: 5 Ways to Build Each Other Up

                                                         

Let's talk women's health! What we do daily make a difference..but it is so easy to just fall into old patterns. Little changes can make a big difference. If you don't have someone to partner up with to help make these changes, there are a lot of online groups for support. A big benefit of being part of an online group is you're helping each other. 

Below is an article from womenshealth.gov. What do you find helps you make positive changes in your life? 

Feel free to share in the comments!

June 23, 2016 • By Dr. Nancy C. Lee, Deputy Assistant Secretary for Health — Women's Health and Director, Office on Women's Health

We make decisions that affect our health all day long — when to go to bed, how many drinks to have, whether or not to exercise, and so on. Our choices are often influenced by the people around us. For example, if your partner wants to skip the gym, you might want to follow suit. Think about how much easier it would be to make the healthy decision if the people around you were making that choice, too. When it comes to our health, a little support can go a long way!

A man and woman exercising togetherIt's Men's Health Month — the perfect time to team up with a man in your life to make healthy choices together. Grab your partner, roommate, friend, or father and commit to building each other up. So often our health rises and falls with those around us, so try these five tips to help you make smarter choices together:

Sync up your workouts. Physical activity has so many health benefits, including improving sleep, reducing stress, and lowering your risk for some serious diseases. It can be easier to stick to your workouts if someone is holding you accountable. You can walk, run, hike, or bike together. If you like different activities, set aside time on both of your calendars so that you do them at the same time. You can even start a friendly competition to see who can log more steps, miles, or minutes. And if you can do some of your workouts together, that can have the additional benefit of togetherness.

Cut back on alcohol. You know that if you drink, you should do it in moderation. But did you know that the Dietary Guidelines for Americans defines moderate drinking as up to one drink per day for women and up to two drinks per day for men? To put that in perspective, a regular bottle of wine has five glasses in it. It can be easy to get carried away, especially if the other person is indulging, so decide to cut back together. Plan for alcohol-free nights and, when you do drink, savor it and sip slowly. It'll save you a lot of added calories.

Say "no" to tobacco — together. I've said it before, and I'll say it again: Quitting is the best thing you can do for your health. But there's no denying that it's hard work. It's even tougher for those trying to quit around someone else who smokes. Find your reasons for quitting together, whether it's wanting to be healthier, saving money, or protecting those around you. Then come up with a plan for quitting. What works for one of you may not work for the other, and that's okay. The key is to support each other and to hold each other to your shared goal of being smoke-free.

Snack smarter. It's easy to forget about the snack you munch on in front of the TV or the cracker-and-cheese appetizer you eat while making dinner. But those calories add up, and they often don't offer many nutrients. Come up with ways to snack healthier together. Instead of eating snacks right out of the bag or box, put them in a small bowl. You can also try swapping sugary or salty snacks with healthier, lower calorie options like fruits and vegetables. Cut up your vegetables ahead of time so that they're ready to go when you need a pick-me-up. Don't have time to prep? That's okay — buying a premade vegetable tray is always a good option. Get more healthy eating tips.

Talk about your health. Talk openly and honestly about your goals so you can help each other reach them. It's also important to talk about any health concerns you may have. Encourage the man in your life to take his symptoms seriously and to get regular care — even if he feels fine. If one of you hates going to the doctor, schedule your checkups for the same day and go together. Preventive care helps you stay healthy for the long run and catches problems early when they're easiest to treat.

These are just a few ways that you and an important man in your life can inspire each other to improve your health together. Start small and set realistic goals. Remember, every day is a new opportunity to make healthier choices than you did the day before, so start today. Team up for a longer, healthier life!