Courtesy Futurrisk Health Tip
For those of you in your
40s, 50s, and even your early 60s, here are some signs to watch out for.
They’re telling you that your body may be aging faster than it should.
1. Slow
walking. There are fast walkers and there are
s-l-o-w walkers. But it turns out that this isn’t just a matter of preference.
An astounding study showed that slow walkers at age 45 are more likely to show
accelerated signs of aging, especially in the lungs, teeth, and immune system.
They’re also more likely to show decreased cognitive function sooner than fast
walkers. But new research has found brisk walking is key to slower aging
because of the effects on our telomeres.
Start a walking
program. Begin with just five minutes a day and build up to thirty minutes. Try
to work up to a pace of 100 steps a minute.
2. Sun spots. Sun spots are most common once you’ve
reached 50 years old. They’re brown spots that appear most often on the face,
hands, and arms. Most sun spots are harmless, but you should see your doctor if
they are black instead of brown, or if they change shape or bleed.
Avoid being in the
sun between 10 a.m. and 2 p.m., when the sun is strongest. And always wear
sunscreen. But be aware that some sunscreens pose a danger. Check out the
Environmental Working Group’s list for safer sunscreens. Eating an
abundance of nutrient-dense fruits and vegetables, especially those high in
polyphenols, like grapes, can help boost your skin’s sun protection.
3. Easy
bruising. As you age, your skin gets thinner and
loses fat. This is especially true after 60, and especially if you’re a woman.
Your blood vessels are also more fragile. And certain medications make it worse.
Vitamin C and two
other natural supplements- RUTIN- Most
people have never even heard of rutin but it’s a powerhouse when it comes to
maintaining the strength of your capillaries and overcoming easy bruising.
Rutin is found in apple peel, citrus fruit, black tea, and even buckwheat bran.
HESPERIDIN- Like rutin, hesperidin is a bioflavonoid found in the peels of
citrus fruits. Along with rutin and Vitamin C, taking hesperidin can
dramatically reduce bruising and strengthen your capillaries. To get the most
benefits from all three of these skin savers, you may want to try 400 to 500 mg
of vitamin C and a combination of hesperidin and rutin, equating to a total of
400 mg, to your routine. By taking Vitamin C, rutin, and hesperidin you will
make your blood vessels stronger and stop the bruising that leaves you with
unsightly marks. Your skin will look younger and healthier and you’ll feel more
confident. Just remember if you are on medications for blood conditions, it’s a
good idea to discuss any supplements with your doctor that may have an effect.
In one study, patients suffering from pigmented purpura — those deep purple
bruises that get progressively worse — that took 50 mg of rutin two times per
day along with 500 mg of Vitamin C twice a day were completely healed of their
bruising within just four weeks. can strengthen your blood vessels, stop
the bruising and help skin look younger and healthier.
4. Decreasing hand
strength. Your grip strength may start to drop
when you reach your 50s. You might find it harder to open a jar or keep your
grip on the steering wheel. So much of what we do these days is automated. The
push of a key on the keyboard or the tap of a Smartphone can accomplish a task
that used to take effort. One study found that hand strength among millennials
is nearly twenty percent weaker than it is in people thirty years their senior.
This may not seem like a big concern. But studies have shown that grip strength
is statistically connected to your lifespan, as well as to your risk of
dementia, heart attack and stroke. You need to exercise your hands, just like
you exercise the rest of your body. Studies have shown that grip strength is
statistically connected to your: Lifespan, Risk for heart attack and stroke,
Dementia risk, Mobility, Loss of overall muscle mass (sarcopenia),
Chance of survival if you get cancer, etc.
Grip strength has
even been revealed as a more reliable gauge of your biological age (how old
your body seems based on certain biological and physical markers) than the
number of candles on your last birthday cake. Here are eight simple things you
can do to keep your hands strong, whatever your age.
- Playing with clay. Smash it, squeeze it, roll it, pinch it — It will all lead to
better grip strength.
- Wringing out a wet cloth. Moisten a cloth or towel and wring it out with
your hand. You can even do some cleaning while you’re at it.
- Making a fist. Squeeze your hand tightly into a fist, hold it for a few seconds
and then release. Doing repetitions of this exercise whenever you have a
few minutes to spare will increase your grip strength over time.
- Doing some gardening. Pulling weeds is a great way to strengthen your
grip.
- Practicing opening tight jars. Not only will this strengthen your grip, but it
will prevent you from future frustration at not being able to open that
jar of salsa you really want to snack on.
- Trying rock climbing. If you start visiting your local climbing wall,
your grip strength is sure to improve in no time.
- Playing tug of war. Grab a rope or a TheraBand and encourage a friend
or family member to strengthen their grip with you by playing one of your
favorite childhood games.
- Kneading some dough.
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