Jenson Mak | Vitality & Healthy Ageing Blog

Dr. Jenson Mak covers the best of living a vital and healthy life at any age.

Tag: Wellness

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Best and Worst Food For Ageing: Part 2

Food is one of the most important aspects of our lives. Without it, we don’t survive. If you’ve already ready the first installment of this blog, great, you are already on track to keeping yourself youthful. For those new to the blog, welcome! In hopes of shedding light onto the importance of healthy ageing, this blog gives insight into the best and worst foods in support of the ageing process. This blog will focus on some of the liquids and drinks that most affect the aging process. Take a look at a few of the best and worst contenders.

 

Drink Sparingly

 

Alcohol

While drinking red wine in moderation may prove to be heart healthy, overconsumption of alcohol can hinder a graceful ageing process. Consuming more than one “standard” drink a day, can leave lasting effects on your skin and the rest of your body. Alcohol is an inducer of rosacea, which eventually vanishes. However, over time, multiple rosacea episodes can lead to permanent enlargement of the blood vessels allowing thread veins to show up on the skin. Those who frequently consume alcohol are likely to notice their skin drying and dehydrating more frequently. Many of these beverages contain high levels of sugar which damage the collagen in the skin, causing rapid ageing for many.

 

Soda

It is common knowledge that soda is not the best choice when it comes to a healthy drink. The artificial sweeteners and sugar levels are damaging to the inside and outside of the human body. A study conducted at UCSF showed that daily soda intake can age your cells up to two years at a time. This statistic shows that soda consumption almost as damaging to ageing as smoking does. Not only do the harmful chemicals in soda break down collagen, it also causes damage internally, leading to higher risks of heart attacks and diabetes. A great way to still get the soda bubbly effect is to mix sparkling water with a pure juice!

 

Drink Up!

 

Green Tea

One of nature’s greatest gifts is the benefits that many of the plants provide. Tea, is one of the healthiest drinks out there. There are many reasons people should switch from coffee to tea, one of the being its ability to help the ageing process. Green tea, in particular, is an excellent, natural anti-inflammatory. The polyphenols in green tea, help to fight off any cell damage the body is entailing. Other teas, such a white tea, have proven their anti-ageing abilities by slowing down the breakdown of collagen and elastin. This gives the skin a better chance at remaining wrinkle-free and not swollen.

 

Soymilk

While normal milk definitely has its anti-ageing qualities, soy milk flourishes when it comes to keeping you youthful looking. Soy milk contains isoflavones, which contains skin-firming collagen. Researchers believe that the isoflavones also prevent wrinkles. A study showed that subjects exposed to UV lighting after consuming isoflavones possessed smoother skin than those without consumption. Soy milk becomes yet another great resource to prevent that inevitable breakdown of collagen!

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Best and Worst Foods for Healthy Ageing: Part 1

 
Most people are well aware of the fact that eating well benefits overall health. There are certain foods that have the ability to help us age in a better manner. But many are unaware that there are also foods that speed up the ageing process. As our bodies begin to naturally age, it is important that we remain aware of what we are consuming and what those foods are doing to our body.
 
Foods to Limit
 
Red/Processed Meat
 
Although the protein levels in many of these types of meats are high, there are other harmful aspects that do not support healthy ageing. When red meat is cooked at high temperatures, it becomes a source for advanced glycation end products (AGEs). These products are harmful molecules that the body produces. AGEs are enemies of your skin, as they break down collagen. When it comes to processed meats, (i.e. bacon, hot dogs, pepperoni) health experts raise concerns about high saturated fat levels as well as nitrates. Both of these factors can cause wrinkles as well as inflammation.
 
Potato Chips/ French Fries
 
These perfect sides to sandwiches and burgers are not likely to help the ageing process. The high levels of salt in these foods leads to water retention, which causes serious bloating. Salty treats such as these usually contain trans fat as well, which should be avoided as we age. Adults should avoid consuming more than 6 grams of salt a day. A small bag of chips can sometimes contain up to 10% of your sodium intake. Additionally, trans fat lowers the “good” kind of cholesterol and raises the levels of the “bad” type of cholesterol. If possibly avoiding these types of food is recommended in order to help the ageing process.
 
Anti-Ageing Boosters
 
Salmon
 
As mentioned in a previous blog, this fish is considered a superfood and does wonder for the body. With high levels of omega 3 fatty acids, salmon not only has the ability to help your insides, but your skin also benefits from its nutrients. One of the leading causes of premature ageing is excessive inflammation. The healthy fats in salmon help eliminate such swelling and puffiness, giving skin a smooth texture.
 
Avocados
 
Over the years, health professionals have continued discovering the endless benefits of avocados. This fruit (yes, it is a fruit), contains monounsaturated fat, one of the healthiest fats out there. This fat helps to keep the skin hydrated, less inflamed, and plumper. Due to its diversity, the avocado has the ability to take the form of many spreads and dressings. Many people find them to serve as great supplements for everyday items such as mayonnaise!
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Health Benefits of Volunteering

As mentioned in an earlier blog, volunteering is a great way for senior citizens to remain involved and active in their communities upon retirement. Not only is giving back to the community a great way to remain involved but many volunteer opportunities also present many health benefits. When it comes to community service, the benefits go far beyond helping others, as it gives so much more for a volunteer to gain.

 

Mental Stability

There are endless opportunities for people to serve others on a level that requires minimal to no physical efforts. While these opportunities don’t benefit the body as a whole, it is just as important for older generations to continuously exercise their brain. Volunteering in educational based roles such as tutoring is a great way to maintain a healthy mental activity level. Even doing work for organizations that guide students through life’s challenges is a boost for the brain. Create the Good shared that studies at Johns Hopkins proved those who volunteer have greater mental capacities, and who would complain having more of that at an older age?

 

Physical Enhancers

With organizations that require volunteers to take physical action, there are surpluses of opportunities to gain while donating their time. There are specific events designated to running or walking for charity, which is a tremendous activity for seniors in and of itself. Additionally, philanthropic groups are always looking for a lending hand; whether it be helping to build a house, paint a mural, serve food, or run a clothing drive. All of these activities involve getting up and moving, giving volunteers a great way to get in their physical activity for the day. Living longer, decreased risk of heart disease and Alzheimer’s, and fat burning are all side-effects of volunteering at an elderly age. Some even believe doctors should recommend adding volunteerism when mentioning diet and exercise and healthy means of life.

 

Feel Good

As do most physical activities, volunteering has the ability to reduce levels of stress. Many people have felt the altruism effect but are unsure as to its true value. As someone uses their free time to help others, they are releasing dopamine into their bodies, giving them a feeling of accomplishment and satisfaction. Those who volunteer are often less likely to suffer from depression, as they have a more comprehensive understanding of those who truly are less fortunate than them.

From boosting brain activity to physical well-being, volunteering does a world of good for the overall health of an individual. More often than not these positive reactions to giving back are seen instantaneously. There are plenty of organizations out there looking for anyone willing to share their time, finding one that is a perfect fit should never be too far out of reach.

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Get Fit at 50 to Embrace 80

Choosing to lead a healthier lifestyle, never truly has an age limit. Many people in their 20s and 30s pick-up on the trend of health awareness and begin their journey around that time in their lives. However, studies have shown that as middle-age approaches, there is a priority shift away from personal well-being. Contrary to popular belief, a person’s 40s and 50s are some of the best years to optimize one’s health and fitness.

 

One of the most important tasks someone approaching middle-aged can do is make sure they are fully aware of their health. For example, someone who may have previously smoked for many years, but eventually quit, will likely want to withstand some tests, making sure their lungs are on the road to recovery. The only person who knows exactly what their body has endured is the individual themselves and making sure no repercussions occurred due to past experiences is vital to continue ageing in a healthy way.

 

A report in the Washington Post shared physician, Andrew Weil’s advice on health aging. Weil’s approach focuses directly on the relationships, especially creating ones that encourage achieving healthy goals. For those seeking a healthier lifestyle, it is crucial to surround themselves with like-minded individuals. Finding or even starting a group with people who have an objective to keep active is a great way to hold someone accountable for continuing a healthy mindset. By maintaining social relationships with those who are willing to support and even help someone seeking a better life for themselves is very important to the overall process.

 

Unfortunately, for too many people, deciding to focus on health and fitness comes after a life-altering event. Many people look back and wish they would have changed their lifestyle prior to the incident, however they inevitably change for the better, which is the most important part. Taking preventative measures, while still having the capabilities necessary to continue living independently likely to save not only grief and aggravation but a life. Although many people believe they are well and by their own personal standards, feel fine, doing everything possible to make sure optimal health is reachable is a great way for middle-aged adults to lead their lives.

 

For those approaching their golden years, setting up for a successful transition is as easy as being in control of your own health. Having a complete awareness for every health concern is one essential aspect to formulating healthy middle-aged years. Don’t wait until it’s too late, fit at 50 is possible!

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Superfoods and Their Super Abilities

With the ever-changing trends in foods, it is sometimes hard to keep up with the latest lingo and new products. Recently, a huge focus has shifted to the incorporation of “superfoods” into every diet, but many are confused by the term and what it takes for something to be considered part of this group. Remaining knowledgeable in regards to which foods truly provide the right nutrients for our bodies to continue on a healthy path is crucial, especially when age becomes a factor.

 

What Are They?

According to Health.com, there is no medical or legal definition for a superfood. Nutritionists consider foods of this group to be powerhouses, loaded with nutrients, antioxidants, vitamins, and minerals. There are countless foods out there that contain all of these elements, but health professionals are encouraging people to utilize the ones with the highest levels of each. A lotl of food items have been labeled as a “superfood” and it is important to recognize why they have earned the title. Here are a few fan-favorites from each food group and the reason they are so “super”;

 

  • Blueberries: filled with fiber, vitamin C, and cancer-fighting compounds
  • Salmon: contains omega-3 fatty acids, which the body cannot produce by itself (prevents heart disease)
  • Broccoli: high levels of vitamin C and folate (helps reduce risk of certain cancers)
  • Oats: full of fiber, magnesium, and potassium, helping to boost metabolism (and in certain forms tastes delicious!)

 

Benefits of Eating Them

Experts say that eating superfoods on a regular basis can significantly improve health in more way than one. Of course, ultimately healthier bodies are an advantage to eating superfoods, but they have also been proven to prevent chronic illnesses. By consuming these foods, people are additionally prolonging their lives and giving themselves one consisting of good health. Certain superfoods mentioned above have actually helped in lowering blood pressure and other pre-existing medical conditions. The examples above just begin to scratch the surface of the benefits that come from superfoods, and by consuming at least one superfood on a daily basis (alongside an overall healthy diet), quality of life is destined for improvement.

 

Food trends are becoming a huge part of society and people are becoming more concerned about exactly what they are putting in their mouths. Certain foods have become a part of the “superfoods” group, consisting of large amounts of key nutrients needed to help improve the overall health of our bodies. Including these foods into a diet has benefits beyond belief and should be considered of high importance to those conscious about healthy living.

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5 Ideas for Continuing to Work After Retirement

 

When it comes to completing a career and retiring many people are hesitant to completely give up on the idea of working. Studies have shown that keeping busy and involved in the workforce after retirement, is beneficial to overall health and prolonging of life. There are an infinite number of options for those not wanting to just golf, sit on the beach, or visit their grandkids, in order to continue working in a productive environment.

 

Previous Employer

There are a lot of people who after retirement miss their previous place of employment, and therefore seek a chance to continue working in the same or a similar field. Many times, an employer feels a mutual connection with the retiree and will offer them to remain a member of the team in a part-time position. If the positive relationship is reciprocal, there is no need for it to end, when a new role can be created for the individual looking to retire.

 

Nonprofit/Volunteer Work

Although a large portion of nonprofits seek volunteer work there are many organizations who seek part-time employees to assist on projects. Finding a cause meaningful to someone, and putting any extra time and efforts towards supporting that cause is a great way to remain sharp after finishing a career. Participating in programs such as tutoring, animal care, and fundraising are just a few opportunities requiring limited manpower for retirees.

 

Consultant Work

Doing consulting work is an ideal post-retirement situation especially for those with unique niches or experience. Money Crashers recommends such an experience, as most consultants have the flexibility to set their own hours, as well, give expert insight on an area in which they possess a vast amount knowledge. Participating as a consultant is a great way for a retiree with a specific background to decide the amount of time they want to continue to be a part of the workforce.

 

Personal Retail

Upon hearing “working in retail,” many think this means becoming a cashier or working for a department store, however, the retail industry has become more of a personal experience in recent times. With a countless number of “be your own boss” industries popping up, there are so many opportunities for a retiree to continue working, but from the comfort of their own home. With makeup companies such as Mary Kay to clothing lines like Lularoe, those who have completed their careers can continue to make an income, while having fun!

 

Hobby Related Work

Finding a job that supports a beloved hobby or interest, additionally gives those who have completed a career, a way to continue growing. Say, for example, someone enjoys crafting and creating handmade items. With websites such as Etsy, individuals can open their own unique online boutique and create a profit from doing something they are passionate about. Doing something you love and making money from it, what better way to keep busy!

 

There are a lot of people who fear the word “retirement”, as they feel life as they know it will be coming to an end. For those wanting to continue being productive and not simply wait around for the next adventure, finding work after retirement can help support a longer and healthier lifestyle. Distinguishing the right balance of ending a career and continuing to follow a passion can create a whole new chapter in life!

 

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Discovery of Coenzyme that Slows Ageing

If you are like most individuals, you probably at least occasionally think about your health and the aging process. You may also wonder if there is any realistic avenue through which this process can be slowed down. Fortunately, there may be a way to decrease the speed at which you age, in the form of a newly discovered substance called coenzyme NAD+. This substance may play a vital role in delaying the ageing process.

Interesting Findings

New research was recently conducted by The National Institutes of Health at the Center for Healthy Aging. These studies were completed on coenzyme NAD+ and were eventually published in a prominent medical publication called the Cell Metabolism Journal. After being injected with the coenzyme, the roundworms and mice used during this study lived healthier lives, where the onset of aging appear to be delayed. Researchers are now hopeful that this new finding will at long last lead to an effective, long-term treatment or even a complete cure for both Parkinson’s and Alzheimer’s disease. They are optimistic that it may also slow age-related cognitive decline.

If you are concerned about longevity, as well as enjoying a high quality of life as you age, you will be pleased to know that this coenzyme may be the eventual solution to both issues. It is no secret that people are now living longer lives than in decades past, but their quality of life is not always very good. Researchers are trying to determine if their discoveries about the effects of this coenzyme can help prolong life, but also positively impact the quality of life.

Studying the Mechanism of Ageing

Scientists from around the world have come together to attempt to discover the mechanism behind aging in order to come up with a solution to slow this mechanism down. One thing that was discovered is that the main process involved in slowing down aging is the body’s ability to keep our genes, as well as our DNA, intact. Instead, humans are programmed with a gene that is loosely referred to by scientists as the “kill me gene,” which essentially means it is the gene responsible for the breakdown and death of the cells that keep us alive.

Changes in the mitochondria, also referred to as the “power cells,” undergo deterioration that leads to aging and ultimately death. However, through the use of coenzyme NAD+, it may be possible to repair DNA and improve the age-related decline of mitochondria.

If these two problems are solved, people can expect to live longer lives, with less instances of illness. Scientists were somewhat surprised to see that the use of the substance worked in this exact way when tested on mice and roundworms. For the purpose of research, scientists bred roundworms and mice with the illness “Ataxia telangiectasia,” a neurological disease that impairs cognitive function. Both studies showed much promise when the subjects were injected with coenzyme NAD+ and scientist expect to see similar results when clinical trials are conducted on humans.

Unfortunately, at the present time there is no foolproof way to slow ageing or cure certain age-related diseases. However, if you are interested in studies related to longevity and health, you will find this new and promising information on coenzyme NAD+ very interesting indeed.

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