Live Longer by Changing Your Habits

There is a simple formula for longer life. It is not magic and it has nothing to do with finding the Fountain of Youth and taking a dip. You can lower your risk of heart disease and feel better. The earlier you start the better, but medical studies have clearly shown that positive changes in your behavior and lifestyle will bring about positive results for your health at any age.

Better health means longer life. Perhaps more importantly, better health means better, more enjoyable life. But especially for those of us over age 40, life is hectic and stressful. Between work and family obligations we feel we have no time go to health clubs and work out. Our meals are grabbed in a rush from fast food windows. We can't be expected to keep to a perfectly balanced diet. What can we do?

The four healthy lifestyle behaviors

The good news is that you don't have to change everything about your lifestyle to bring about positive changes in your health; reducing your chance of heart disease, improving your chances of living longer and feeling better. In a recent study published in the American Journal of Medicine, participants between the ages of 45 and 64 experienced significant improvements in health by changing just four simple behaviors:

1. Eating at least 5 fruits and vegetables daily
2. Exercising at least 2.5 hours per week
3. Maintaining a Body Mass Index between 18.5 and 30
4. Not smoking

Eat at least 5 fruits and vegetables daily
The US Food and Drug Administration recommends five to nine servings of fruits and vegetables every day. Surveys show the average American eats only about three servings a day. Their nutritional value is no secret. They are important sources of vitamins and the dietary fiber required for good digestion. Adding more fruits and vegetables is also a great way to begin improving your diet; a good start on regulating your weight by substituting better foods in your daily intake.

What is a serving? These recommendations come from the National Cancer Institute:

• 1 medium fruit or 1 half cup small or cut up fruit
• 3/4 cup (100 milliliters) of 100% juice
• 1/4 cup of dried fruit
• 1/2 cup raw non-leafy or cooked veggies
• 1 cup raw leafy veggies (such as lettuce)
• 1/2 cup cooked peas or beans (such as pinto beans, lentils, or kidney beans)

Exercise at least 2.5 hours per week
We all know we should exercise more, but it's not necessary to spend 20 hours a week in a health club to realize positive gains. A little bit of regular exercise is a lot better than none, and it has been proven to lead to longer, better life and a reduction in the occurrence of heart and cardiovascular disease.

In a current article published by the Mayo Clinic, the following 7 life improvements gained through regular exercise are listed:

1. Exercise improves your mood
2. Exercise combats chronic diseases
3. Exercise helps manage your weight
4. Exercise strengthens your lungs and heart
5. Exercise helps you sleep better
6. Exercise can put the spark back into your sex life
7. Exercise can (actually) be fun!

Maintain a Body Mass Index between 18.5 and 30
Your Body Mass Index is a number derived from your height and weight. It is a general rule-of-thumb and does not take into account your body type or factors like bone density. The US National Heart Lung and Blood Institute publishes a BMI calculator that is available for free online. You are considered to be in the healthy normal weight range if your BMI is between 18.5 and 24.5. Between 25 and 30 you are considered overweight, but not obese. A person having a height of 5 feet 10 inches who weighs 160 pounds has a BMI of 23.

Stop smoking
We all understand the destructive effects of smoking and countless studies have already established that smoking greatly increases your risks of cardiovascular disease and cancer. Recently studies on second-hand smoke have suggested that you risk harming your friends and family as well. Do not give up and assume that just because you have been smoking for decades the damage is done and cannot be fixed. This study proves once again that even habitual smokers who quit late in life experience improvements in health, fewer occurences of cardiovascular disease, and longer life.

You can begin today making the small changes to your lifestyle and habits that can lead to better health and longer life. Most importantly, you'll have better quality of life. So what are you waiting for? Stub out that cigarette and grab a piece of fresh fruit. Looks like a beautiful day for a brisk walk. Life ahead is looking pretty good.

For more information:
Fitness and Health for Baby Boomers
Changing your lifestyle for longer life

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A Few Facts About Skin Care - Busting The Myths

There are many myths related to skin care. Some of these myths are harmless, but some can cause damage to the skin and even reduce our enjoyment of life (see the first myth). Here is a list of several of the most common skin care myths and the truth about them.

MYTH: Chocolate or greasy foods cause acne...
TRUTH: What you eat does not cause acne. Eating the right kinds of food can improve the overall health of your skin, but doesn't have a direct effect on acne. One reason people may believe this? Acne typically starts in the teen years, when we care less about what we eat. It only seems logical then that eating things like candy bars and double cheeseburgers at the same time acne appears would create a cause and effect response.

MYTH: After shaving, hair comes back thicker and coarser... TRUTH: It only feels thicker and coarser at first because it is short (with less 'give'), and we were used to having newly smooth skin. Let it grow back long enough and the illusion disappears. The hair grows from the inside out through the follicles which grow the same regardless of the outer part being cut.

MYTH: Using toner everyday shrinks pores... TRUTH: This one is false on two counts.

1) Using toner everyday is rarely needed and can actually dry out the skin so much that the sebaceous glands produce more oil to compensate. The problem is then you feel like you really need the toner that is actually doing the damage; creating a vicious cycle.

2) Pores cannot be permanently shrunk. The pores only react temporarily to toners, so should only be used in special circumstances.

NOTE: Using alcohol free toners with humectants is preferred. They also can help remove the residual dirt left behind after normal washing, but if that's the case, it may be time to try a new cleanser.

MYTH: "Real" men don't do skin care... TRUTH: These "real" men don't realize that women notice their skin. They don't realize that employers consciously or subconsciously reward younger looking job candidates and employees. Men, skin care is more than washing your face (if you even do that much) and splashing on cologne (normally containing skin damaging alcohol). But don't worry, because...

MYTH: A skin care regimen is too much work... TRUTH: Getting into a new routine becomes second nature with time. Daily skin care can be a simple two-step process. 1) Washing with a soap-free cleanser, and 2) applying moisturizer. Toner and exfoliating usually don't have to be done more than once week.

MYTH: Skin care is expensive... TRUTH: Plastic surgery and excessive visits to the dermatologist are expensive. Skin care implies that you are actively taking care of your skin. That is why a daily routine is so important. The other things that are most effective in maintaining healthy skin are: eating healthy, drinking lots of water, quitting smoking, and protecting yourself against the sun.

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Cindy Russell has studied and researched skin care and the aging process for over 17 years. Cindy is also the author of "The Secret Science Of Skin Care And Aging" a free ebook that she offers at her website http://www.anti-agingskincaresolutions.com for more great articles and beauty tips you can also visit her Squidoo lens here: http://www.squidoo.com/antiagingskincareproducts/

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