Thyroid health…foods to enjoy or avoid
Your thyroid needs iodine to work properly and make thyroid hormone. If you’re on a low sodium diet or are vegan, you may need to up your iodine intake. Nutritionists recommend those with thyroid issues consider eggs, berries, cruciferous vegetables and some of the following products in their diets.
Milk and yogurt
Iodine in dairy varies due to the iodine cleansers and iodine supplements are used in the milking process. Opt for plain, low-fat or Greek yogurt which can contribute about 50% of your daily intake. One cup of low-fat milk meets about a third of what you need each day.
Brazil Nuts
The selenium in Brazil nuts may help you to stave off thyrold damage that can come with Hashimoto’s or Graves disease. Just one kernel contains 68-91 micrograms. But watch out, you need only 400 micrograms a day or else hair loss, discoloured nails and even heart failure can occur.
Chicken, Beef, and fish
These can all provide zinc. Too little zinc can lead to hypothyroidism and side affects like alopecia.
Generally not recommended:
Gluten, processed foods and fast food.
Source: Health
Organization improves mental health
Disorganization is often tied to poor mental health because it can have a negative impact on the way we see ourselves and the lives we lead. Reported downsides of living in a chaotic environment include memory impediment, poor eating habits, an increased chance of developing a mood disorder, and decreased impulse control. Though many people recognize and desire the mental and physical health benefits that come from becoming more organized, some don’t know where to begin. Start by setting aside specific amounts of time to declutter and organize. Imagine what life will look like in an organized space, what will be easier, and what will be accessible? Professionals suggest categorizing items into ‘keep’, ‘toss’ and ‘relocate’ piles and storing sentimental or season items not often used, elsewhere. Beware of the popular trend of holding something in your hand to decide if it sparks joy, as holding something can infact increase your emotional attachment to the object, instead think logically about the product’s usefulness. Organization and decluttering require decision-making, prioritization and emotional regulation, but the process can be learned and improved with practice.
Source: National Geographic
Can you build muscle in your 60’s, 70’s and beyond?
Are you days of pumping iron over? According to Dr. Adil Ahmed, they shouldn’t be because building and maintaining muscle is a great way to stay all-round healthy. It’s been shown to delay dementia, preserve cognitive function and help aging bones stay dense and strong.
Good for your long-term well-being, late life weight-lifting to build muscle shouldn’t be done without consulting with your doctor and its recommended that you start by working with an expert or a trusted friend who understands the process. At any age it’s wise to start with building technique to stay safe. Try controlled resistance training first and then move to free weights. Dr. Ahmed suggests that doing free weights offers the additional benefits of a balance component that stabilizes the muscles and works your core.
With proper guidance weigh work in the senior years can even be healthy for older adults who are battling chronic conditions such as heart failure because, done properly its cardioprotective.
The bottom line. Don’t be afraid of the weight room as you age.
Source: HealthDay/Medical Express
