Good to know about the sign of aging ... and we should really take care of our body and not do more harm to it ...
WE all accept that getting older is inevitable, and now leading clinicians have revealed the exact age when different body parts start to decline, most alarming being the brain and lungs.
French doctors have found that the quality of men's' sperm starts to deteriorate by 35, so that by the time a man is 45 a third of pregnancies end in miscarriage.
Here, with the help of leading clinicians, Angela Epstein tells the Daily Mail the ages when different parts of the body start to lose their battle with time.
BRAIN - Starts ageing at 20As we get older, the number of nerve cells - or neurons - in the brain decrease. We start with around 100 billion, but in our 20s this number starts to decline. By 40, we could be losing up to 10,000 per day, affecting memory, co-ordination and brain function.
GUT - Starts ageing at 55A healthy gut has a good balance between harmful and 'friendly' bacteria. But levels of friendly bacteria in the gut drop significantly after 55, particularly in the large intestine, says Tom MacDonald, professor of immunology at Barts And The London medical school. As a result, we suffer from poor digestion and an increased risk of gut disease. Constipation is more likely as we age, as the flow of digestive juices from the stomach, liver, pancreas and small intestine slows down.
BREASTS - Start ageing at 35BY their mid-30s, women's breasts start losing tissue and fat, reducing size and fullness. Sagging starts properly at 40 and the areola (the area surrounding the nipple) can shrink considerably.
BLADDER - Starts ageing at 65Loss of bladder control is more likely when you hit 65. Women are more vulnerable to bladder problems as, after the menopause, declining oestrogen levels make tissues in the urethra - the tube through which urine passes - thinner and weaker, reducing bladder support. Bladder capacity in an older adult generally is about half that of a younger person - about two cups in a 30-year-old and one cup in a 70-year-old.
LUNGS - Start ageing at 20Lung capacity slowly starts to decrease from the age of 20. By the age of 40, some people are already experiencing breathlessness. This is partly because the muscles and the rib cage which control breathing stiffen up.
VOICE - Starts ageing at 65Our voices become quieter and hoarser with age. The soft tissues in the voice box (larynx) weaken, affecting the pitch, loudness and quality of the voice.A woman's voice may become huskier and lower in pitch, whereas a man's might become thinner and higher.
EYES - Start ageing at 40Glasses are the norm for many over-40s as failing eyesight kicks in - usually long-sightedness, affecting our ability to see objects up close.
HEART - Starts ageing at 40The heart pumps blood less effectively around the body as we get older. This is because blood vessels become less elastic, while arteries can harden or become blocked because of fatty deposits forming on the coronary arteries - caused by eating too much saturated fat. The blood supply to the heart is then reduced, resulting in painful angina. Men over 45 and women over 55 are at greater risk of a heart attack.
LIVER - Starts ageing at 70This is the only organ in the body which seems to defy the aging process.
KIDNEYS - Starts ageing at 50With kidneys, the number of filtering units (nephrons) that remove waste from the bloodstream starts to reduce in middle age.
PROSTATE - Starts ageing at 50The prostate often becomes enlarged with age, leading to problems such as increased need to urinate, says Professor Roger Kirby, director of the Prostate Centre in London. This is known as benign prostatic hyperplasia and affects half of men over 50, but rarely those under 40. It occurs when the prostate absorbs large amounts of the male sex hormone testosterone, which increases the growth of cells in the prostate. A normal prostate is the size of a walnut, but the condition can increase this to the size of a tangerine.
BONES - Start ageing at 35'Throughout our life, old bone is broken down by cells called osteoclasts and replaced by bone-building cells called osteoblasts - a process called bone turnover,' explains Robert Moots, professor of rheumatology at Aintree University Hospital in Liverpool. Children's bone growth is rapid - the skeleton takes just two years to renew itself completely. In adults, this can take ten years. Until our mid-20s, bone density is still increasing. But at 35 bone loss begins as part of the natural ageing process.
TEETH - Start ageing at 40As we age, we produce less saliva, which washes away bacteria, so teeth and gums are more vulnerable to decay. Receding gums - when tissue is lost from gums around the teeth - is common in adults over 40.
MUSCLES - Start ageing at 30Muscle is constantly being built up and broken down, a process which is well balanced in young adults. However, by the time we're 30, breakdown is greater than buildup, explains Professor Robert Moots. Once adults reach 40, they start to lose between 0.5 and 2 per cent of their muscle each year. Regular exercise can help prevent this.
HEARING - Starts ageing mid-50sMore than half of people over 60 lose hearing because of their age, according to the Royal National Institute for the Deaf.
SKIN - Starts ageing mid-20sThe skin starts to age naturally in your mid-20s.
TASTE AND SMELL - Start ageing at 60We start out in life with about 10,000 taste buds scattered on the tongue. This number can halve later in life. After we turn 60, taste and smell gradually decline, partly as a result of the normal ageing process.
FERTILITY - Starts ageing at 35Female fertility begins to decline after 35, as the number and quality of eggs in the ovaries start to fall. The lining of the womb may become thinner, making it less likely for a fertilised egg to take, and also creating an environment hostile to sperm.
HAIR - Starts ageing at 30Male hair loss usually begins in the 30s. Hair is made in tiny pouches just under the skin's surface, known as follices. A hair normally grows from each follicle for about three years, is then shed, and a new hair grows.Most people will have some grey hair by the age of35. When we are young, our hair is coloured by the pigments produced by cells in the hair follicle known as melanocytes.
Showing posts with label Fitness n Health Tips. Show all posts
Showing posts with label Fitness n Health Tips. Show all posts
Tuesday, July 22, 2008
Tuesday, April 8, 2008
Waist Size And Heart Disease:
Finnish researchers calculated how much a man's risk of Heart disease increases with every inch his spare tire expands.
| Waist Size | Risk Of Heart Disease |
| 32 inches | average |
| 33-34 inches | 38% increase |
| 35-37 inches | 89% increase |
| >38 inches | 102% increase |
Nutrient Analysis Of Milk
Milk-particularly skim milk and its products -is a food group that provides very valuable nutrients in your diet.Milk is a rich source of "first class" proteins.It is an excellent source of calcium and the calcium from milk is easily absorbed.It also provides important vitamins and minerals.Milk contributes valuable amounts of Thiamine,Riboflavin,Niacin and vitamins B6 and B12.It also supplies some phosphorous and zinc.
| Per 100 ml | Energy (kcals) | CHO gms | Protein gms | Fat gms | Calcium mg |
| Buffalo's milk | 117 | 5 | 4.3 | 6.5 | 210 |
| Cow's Milk | 67 | 4.4 | 3.2 | 4.1 | 120 |
| Skimmed Milk(cow's) | 29 | 4.6 | 2.5 | 0.1 | 120 |
Health Tip Of The Day
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Cellulite:
What Is Cellulite?
Fat is deposited under the skin in clusters of cells held together by a fibrous network of connective tissue.The pattern of fat storage in your body is partly controlled by the sex hormones.In men, the fat is stored in a fairly uniform manner.In women, on the other hand, fat is stored to a large extent, in one or two specific areas like the thighs and buttocks.Some "body care people" have termed the fat stored in these areas as cellulite.
Cellulite, according to these people, is a gel like substance made up of a mixture of fat, water and waste materials, all trapped as immovable lumps, just beneath the skin.The protagonists of this theory believe that when the connecyive tissue is "poisoned", it begins to expand abnormally, accumulating fat, water and body wastes-cellulite is thus formed.
Tension, fatigue, smoking, lack of exercise, alcohol, and drugs have been held responsible for the poisoning of connective tissue and formation of cellulite;these factors are thought to slow down the rate of elimination of waste materials from the body and these then collect in the connective tissues.It stands to logic that if you eat more than you require, you would put on weight.The body can easily store this excess fat in the skin.When too much fat is stored, it tends to bulge out between the fibres of connective tissue.The overlying skin then begins to look and feel uneven and flabby.Doctors also agree that too many calories and too little exercise both contribute to this excessive collection of fat.Doctors, however, do not regard cellulite formation as a special condition at all; they think cellulite is nothing but a fancy name for excess fat.Chemical analysis has shown that cellulite is similar to ordinary fat.There is also no indication of the presence of any abnormal connective tissue or excess amount of water in the skin of people having excess amounts of the so-called cellulite.
What Are Anti-Cellulite Diets?
These diets claim to purify the body and to eliminate the so-called "poisoning agents".They basically contain the all too familiar list of low calorie foods-plenty of raw vegetables, skimmed milk, cheese, fish and lean-meat.Logically, they exclude the so-called "body-polluters" like chocolates, chips, and alcohol-all having many calories.So, naturally these anti-cellulite diets will help you lose weight.
Apart from their low calorie value, these anti-cellulite diets contain plenty of fluids, restrict salt intake and contain large amounts of iodine.Fluids are included because they are supposed to increase kidney activity and speed up the rate at which your body gets rid of the waste materials.Once the 'poisons' are eliminated, the cellulite would follow.But this is a hypothetical explanation, because doctors do not believe that the kidney activity has anything to do with accumulation and elimination of fat.Iodine is included to hasten up burning up of fat.Iodine is used uo normally in the body by the thyroid gland to produce hormones which control the rate at which fuel is burnt.Including extra iodine in the diet is, however, unlikely to be of any use in speeding up the process of getting rid of fat, as the thyroid gland only needs a minute amount of iodine and this is generally provided by a normal balanced diet.
Steps To A More Serene Life
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Stay Mindful: Mindfulness relieves stress by increasing your awareness of your body. What you can do:
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Practice in a warm room where you wont be interrupted.Wear loose clothing.
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Lie down,and try not to fall asleep.
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Start by observing your breathing.
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Concentrate on the big toe on your left foot,noticing any sensations in your toe.Dont put a good or bad label on these sensations;just observe them.
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Imagine your breath coming in and out of your toe.
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After a few minutes,when you're ready to leave your big toe,allow it to fade from your mind.Take a few deep breaths,then move onto the rest of your toes on the left foot,focusing on them as a group.Repeat the process of observing sensations in your toes,without judging the feelings.Imagine breath coming in and out of your toes,then allow the to dissolve in your mind's eye.Focus on the sole of your foot,your heel,the top of your foot,and your ankle.Move slowly up your left leg,through your body,to the top of your head.
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The scan should take about 20-40 minutes;practice it once a day.
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Keep Negative Thinking At Bay:Negative thoughts triggers the stress response,causing the body to release adrenaline,cortisol,and steroids.Over time,these hormones can affect multiple systems and organs in your body.To prevent negative thought you can:
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Stop and listen to what you're saying,particularly when your stressed.
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Breathe.After youve tuned in,take a deep breath to relax.
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Be objective.Do not assume the negative,be an optimist.
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Stay Connected: When you "create community",you develope a network of friends and acquaintances.Such sound relationships can ease the stress of a serious illness.What you can do:
Heal existing relationships.
Widen your circle of friends.
Connect yourself.
Work Up A Sweat: Whether its a brisk walk,an afternoon spent gardening,regular exercise can reduce anxiety,boost your mood,and generally improve and maintain your health.Exercise builds self-esteem and releases endorphins,brain chemicals that trigger positive feelings.What you can do:
To start with ,opt for a low-stress regimen.Find an activity you enjoy(swimming,dancing, walking,cycling)and stick with it.
Dont go overboard.Exercise too much without proper rest and recovery periods,and you'll risk injuries that can increase your stress.
Go Down On Your Knees: Prayer is the act of communicating with the divine.It has been proved that the repetition of prayers can produce "the relaxation response", lowering the blood pressure and heart rate,and increasing feelings of serenity.This act of relying on a force more poerful than yourself gives you a sense of confidence that you dont have to handle your problems alone.What you can do:
Keep the language simple.
Start small eg. a simple "Thank You" first thing in the morning.
Dont focus on relief.
Turn To Yoga: Yoga can reduce the impact of stress by increasing muscle flexibility.When we are stressed,our muscles respond by tightening,and yoga postures can counteract that tightenings.What you can do:Try these tree poses.Wear loose,comfortable clothing,remove shoes,and practice the poses on a mat on the floor.
Bridge pose:Lie on your back with your feet flat on the floor and your knees bent and pointing to the ceiling.Place your feet hip-width apart and your arms,palms down,next to your body.Lift your abdomen toward the ceiling.Your weight will shift to rest on your upper back and the back of your neck and head.Watch your breath moving in and out of your abdomen.Hold this position for 1 minute(for as long as you can).Slowly lower your back towards the floor,rolling it down one vetebra at a time.
The Cat:Get down on the floor on your hands and knees,with your arms and thighs perpendicular to the floor.Exhale,retract your abdominal muscles,and arch your back like a cat,allowing your head to drop forward,your chin toward your chest.Inhale and release your back so it sags downward.Raise your head so you're looking straight ahead.Move between the arching and sagging motions slowly,but without pausing in either position.Repeat this sequence 10 times.
- Child's Pose:Kneel on the floor,then sit your buttocks on your heels.Lower your torso onto your lap,resting your forehead on the floor.Rest your arms next to your body,palms up.Allow your body to settle into this position.Hold for a few seconds or until you feel relaxed.Breathe normally.
Sunday, April 6, 2008
7 Lifesaving Fitness Tips
During the monsoons, as we soak up wet days and cool evenings, why not take the time to prove how much you care about yourself?You've got nothing to lose and everything to gain by becoming physically fit.Get your body moving and eat healthy food to increase your chances to lead a long, active and healthy life.To help you in your quest for better health, the following are seven health and physical fitness tips that can save or add years to your life.
Visit Your Doctor For An Annual Check-Up:
Regular check-ups are a key to good health.Doctors can inform patients about preventive measures and early detection of life-threatening diseases or conditions.The earlier you and your doctor know about diseases like breast, prostate or colon cancer, the better your chances of recovery.In addition, your doctor can help you recognise a threat to your health.Perhaps, you've gained or lost a lot of weight recently, with no clear explanation.Then doctors can outline an eating and exercise regime that is most beneficial to us.
Consult Your Physician Before Beginning Any Health Or Fitness Programme:
Many men and women go on a health kick, go on a diet, head to the gym and overdo it.Without consulting a physician, its difficult to know if your body is prepared for strenuous exercise or a change in your diet.Without that extra step, you could be putting your health, or even your life, in danger.Talk to your doctor before beginning any exercise or diet programme.Start slowly and seek a doctor who can tell you whether any medications you're taking would interfere with exercise, or whether you're fully healed from the surgery you had a month ago.
Drink At Least 8 Glasses Of Water A Day:
The benefits of water are tremendous.Drinking water quenches thirst, aids digestion, cools your body during exercise, flushes out waste and carries essential nutrients to your body's cells.Water also reduces the risk of kidney stones, lubricates joints, improves skin tone, relieves headaaches and curbs appetite.When you're exercising, your body loses a lot of its water.The more you exercise, the more water you need to drink.So, its vitally important to replace the water you've lost while exercising.Start with drinking at least 8 glasses of water a day, but add 1-5 extra cups of water for each hour of physical activity, fitness experts say.Personal trainers recommend that you should'nt go more than an hour without drinking a sip of water.Add a slice of lemon or lime to give your water some flavour.
Exercise For 20-30 Minutes, 3-5 Times A Week:
Cardiovascular or aerobic exercise helps prevent heart disease, strokes and high blood pressure, and also helps counteract some forms of diabetes.It is'nt about losing weight, experts say, its about burning excess fat.Cardiovascular exercise is the only way to burn fat,build muscle, and drop the unwanted kilos.To begin with, find your target heart rate, which is the rate at which you would ideally burn fat.You maximum heart rate, measured in beats per minutes(bpm) is generally 220 minus your age.So the maximum heart rate for a healthy 30 year old is 190bpm.But you dont want to wok out at your maximum heart rate, so we find the target heart rate, which is generally 60-75% of your maximum heart rate.That's the heart rate you should maintain when exercising.And when doing any exercise, its important to stretch your body.Stretching decreases the risk of injury and increases flexibility.
Try Strengthen-Training To Help Prevent Osteoporosis:
Brittle bones are often a sign of aging, especially among women.But lifting weights and strength-training helps you gain strength, balance and bone density.This is especially important for women over the age of 45.Weight-bearing exercise also increases your lean muscle mass and helps you burn more calories.You should work all of your major muscle groups at least twice a week.You may need to start with light weights at first, until your body adjusts to your routine.Start with a weight you can lift for 8-15 repetitions and then gradually increase it.
Eat A Low-Fat, High Fibre, High-Nutrient Diet:
Most people who eat unhealthy foods on a regular basis are, physicians say, living dangerously.Their diets are high in fat, low-fibre, and are lacking real nutritional value.This type of diet promotes obesity, which can lead to heart disease, high blood pressure and diabetes.Eat a wide variety of foods, including fruits and vegetables.Decrease your fat, alcohol and soft drink consumption.
Proper Diet And Exercise Reduce The Risk Of Cancer:
Regular exercise, along with a sensible diet, can help prevent many types of cancer, including those of the breast, colon and prostrate, though it is not known if a diet low in fat will prevent breast cancer.But studies show that in populations that consume high fat diets, women are more likely to die of breast cancer than women in populations that consume a low-fat diet.Studies have also shown that certain foods such as wheat bran cereal, canola oil, soyamilk, yoghurt, carrots and spinach can fight cancer.Exercise,especially in young women, may decrease hormone levels and contribute to a lower breast cancer risk.
Whether you follow any or all of these suggestions, its important that you realise that becoming physically fit begins and ends with you.Taking time out of your busy schedule to focus on yourslef-a mental break-is just as important as eating right and exercising to achieve good overall health.Remember there is no quick fix.You didnt gain the weight overnight, so you are not going to lose it overnight either.
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