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The Benefits of Exercise

By 16th June 2020

Over the years, it is easy to forget about exercise when it’s not routine. A recent study suggested that about 67 percent of older adults are sedentary for at least 8.5 hours each day. Making exercise fun as part of your routine can help in the long term, and there are numerous benefits you receive!

  1. Arthritis: Exercise is one of the most crucial options for arthritis management. Regular activity helps lubricate the joints and can help reduce overall pain and stiffness that is often present among individuals with arthritis. Moreover, obesity is a risk factor for the disease, and increasing physical activity levels can help better manage the debilitating symptoms of arthritis.
  2. Heart disease: Heart disease is one of the biggest causes of death in the United States. The Centers for Disease Control and Prevention state that about one in every four deaths is attributed to heart disease. More people exercising later in life can help reduce the number of individuals with heart disease through the management of blood pressure and blood glucose, and decreasing LDL cholesterol.
  3. Metabolic Dysfunction (type II diabetes and obesity): Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction. Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient.
  4. Cancer: Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. Studies have shown a 30 to 40 percent reduction in breast cancer risk among women who perform moderate to regular exercise.
  5. Hypertension: Exercise can help lower systolic blood pressure significantly through moderate-intensity physical activity. Try breaking up exercise into three bouts throughout the day lasting for at least 10 minutes each to receive blood pressure–lowering effects.
  6. Depression: Exercise can have a beneficial effect on personal mood. Studies suggest that group exercise classes among older adults can help reduce symptoms of depression by 30 percent or more in exercising older adults. The modest improvement in depressive symptoms can help maintain an overall greater vitality later in life and help prevent negative feelings or thoughts that are common with aging.
  7. Dementia: Dementia is a disabling condition affecting many older adults. With a wide range of mental disorders categorized as dementia, there is a great need to understand how to prevent the condition. Exercise is one prevention strategy that can help slow the mental decline. A recent study showed a 37 percent reduced risk and a 66 percent reduction in risk of dementia when older adults performed moderate-intensity exercise, suggesting every adult ought to exercise to help lower the risk of mental decline and to help prevent mental disability later in life.
  8. Quality of life: Maintaining functional independence is something many older adults want. A regular exercise inclusive of strength and balance training can help accomplish this. Aim to be physically active for 30 minutes every day and to strength train at least two non-consecutive days per week.
  9. Insomnia: Certain medications and life events can prevent the body from proper sleep. Higher levels of physical activity can help exhaust the body enough to place it in a position for restful and lasting sleep. Avoid strenuous exercise two hours before bed to obtain these benefits, and aim to meet the daily activity recommendations.
  10. All-cause mortality: Exercise is known to reduce death from all causes. In fact, a recent study showed a 30 to 80 percent reduction in all-cause mortality when individuals exercised at an intensity level greater than 4 METS, suggesting that exercise can help delay premature death from various causes.

Iced Tea Benefits

By 9th June 2020

From soothing stress to providing weird minerals you didn’t know you need, iced tea provides more than just a refreshing boost.

After water, tea is the most frequently consumed beverage in the world. Which makes sense; tea goes hand in hand with images of Asia, the United Kingdom, India, Russia. But how about here in the old United States of America? It might not seem like we have a booming tea culture, but the fact is that on any given day, more than half of the American population drinks tea. But here’s the twist: 85 percent of that tea is served on the rocks.

While heavily sweetened iced tea can’t really be considered a health food, iced tea, in general, is a super salubrious quaff. Regardless of the temperature, it is served at, tea is chock full of good things. There has been much research done, and compelling conclusions that tea can reduce the risk of heart disease, and possibly even help prevent a number of others. In warmer weather, having your tea iced is a great way to reap the benefits all year.

Whether black, green, white, or oolong – all of which come from the same plant, just processed differently – all teas do a body good. Here are a few of the ways in which they do so (with the caveat that you aren’t drinking tea swimming in sugar).

1. Keeps You Hydrated

Dehydration sucks, so to speak. Hydration is good. The Harvard School of Public Health lists tea as a great source of hydration. Despite the common myth that caffeine dehydrates the body, there is ample evidence that such is not the case.

2. Boosts Your Antioxidants

Everything is all about the antioxidants these days, we can’t seem to escape the heaping of accolades on these plant compounds that fight cell-damaging free radicals in the body. But if they really prove to be as beneficial as science seems to think they are, then we should be scarfing them down as frequently as possible. And on that note, by some accounts, tea has about eight to 10 times the polyphenol antioxidants found in fruits and vegetables.

3. Offers a Superior Swap for Sugary Soda

A 12-ounce can of regular cola contains 39 grams of total sugar, which is about 9 1/2 teaspoons of sugar and 140 calories. Twelve ounces of unsweetened iced tea has 0 teaspoons of sugar and 2 calories.

4. May Help Your Teeth

Some research has shown that drinking tea may help prevent tooth loss; tea changes the pH in your mouth, which may prevent cavities. At the very least, it appears not to harm tooth enamel like some beverages do.

5. Could Fight Cancer

The Tea Association of the USA explains that more than 3,000 published research studies exist that evaluate the role tea and tea compounds, such as epigallocatechin gallate (EGCG), may play in cancers of various sites. The effects apply to a number of different cancers and are linked to varying degrees of significant success.

6. Provides a Surprising Source of Manganese

OK so maybe you don’t go around wondering how you can get more manganese in your diet, but hey, it can’t hurt. An 8-ounce glass of brewed black iced tea provides 520 micrograms of manganese, which is 35 percent of the recommended daily intake for women and 23 percent for men. According to SF Gate, manganese promotes healthy wound healing, helps maintain the strength of your bones and supports your metabolism.

7. Chills the Nerves

A British study found that people who drank tea were able to de-stress more quickly than those who didn’t. As well, during the study the tea drinkers – who drank black tea four times a day for six weeks – had lower levels of the stress hormone cortisol in their blood after a stressful event, compared with a control group who drank a placebo.

8. Helps Your Heart

“There’s a lot of literature out there on tea and heart health,” says Anna Ardine, clinical nutrition manager at Magee-Women’s Hospital of the University of Pittsburgh Medical Center. “This is a health effect for which there is the strongest evidence.”

In fact, reports Today.com, a comprehensive review study found a nearly 20 percent reduction in the risk of heart attack and a 35 percent reduced risk of stroke among those who drank one to three cups of green tea daily. “Those who drank four or more cups of green tea daily had a 32 percent reduction in the risk of having a heart attack and lower levels of LDL cholesterol.”

You can make iced tea by brewing tea traditionally and then adding ice or allowing it to cool, or you can make sun tea. You can use any type of true tea – or herb tea. You can toss in citrus, fruits, herbs, or spices when you steep it for additional flavor. Go crazy! Mix things up; add lemon, mint, and ginger to black tea; peaches and lime to white tea; raspberries and orange slices go beautifully with Earl Gray. Have a tea free-for-all, have fun … and reap the many benefits along the way.

Article courtesy of https://www.treehugger.com/health/8-health-benefits-iced-tea.html