Beat High Cholesterol

Cholesterol is a fat-like substance circulating in the blood. The body needs a certain amount to maintain cell membranes and perform other vital functions, but high levels lead to blocked arteries which can cause a heart attack.

There are two types of cholesterol: LDL and HDL. The low-density lipoprotein (LDL) is the negative type of cholesterol. High levels of LDL causes unhealthy build-up of cholesterol plaque on artery walls, which can lead to coronary disease. The high-density lipoprotein (HDL) is seen as the positive cholesterol. The HDL carries the LDL away from the artery walls when levels are properly maintained.

High LDL and total cholesterol levels increase the risk of a heart attack, as does a low level of HDL (below 0.9 millimoles per litre). Doctors recommend keeping total cholesterol below 5.6 millimoles per litre, ideally around 5.2 millimoles per litre, and your HDL level as high as possible.

Whatever the cause of your high levels of cholesterol is, it is very important that you make efforts to lower your cholesterol levels by changing your lifestyle, here are 4 tips to get you started.

Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies.

Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")

Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

Have more servings of dried peas, beans, soy products, oats, whole grains and high-fibre cereals.

If home remedies do not lower your total cholesterol sufficiently within two or three months, you may need to take prescription drugs. Conventional drugs reduce heart attack risk by up to 25%. Take regular exercise to raise your HDL level.

There are of course medicines on the market that can help in lowering blood pressure, but several of these have accompanying side effects and, even though some people may need to take medicine in the short term to lower their blood pressure, a better solution is to control the condition naturally if you are able to.

For almost all of us high blood pressure is related to weight and diet and this is a major problem today when two thirds of Americans are overweight or obese. Furthermore, most Americans get too much salt in their diets and not enough of the many other beneficial vitamins and minerals that can actually lower blood pressure. In short, you can eat your way to a lower blood pressure, if you know what you are doing.

In truth, it is often possible to lower your blood pressure quite quickly if you change your diet and begin to take some exercise. That said, if you've not taken any exercise for a long period of time you shouldn't suddenly begin a vigorous exercise program and it's always a good idea to talk to your doctor before you start any exercise program.

To start though let's talk about some things which you should avoid and top of the list comes salt. Salt is one of the main offenders in today's epidemic of high blood pressure. Too much dietary fat is also a culprit as it encourages arteriosclerosis, weight gain, and other difficulties that result in high blood pressure. Hence, two things which you should avoid (or at least reduce) in your diet are salt and excess fat, principally saturated or trans fats.

So, what types of food should you have in your diet to help you in lowering your blood pressure? Potassium is one of the major substances which is lacking in today's American diet and which is especially beneficial for your blood pressure. It help to reduce blood pressure just as sodium assists in raising your blood pressure and so getting enough potassium in your diet can help even out blood pressure.

It is very easy to get enough potassium into your diet by simply adding plenty of fresh or frozen fruits and vegetables, providing of course that they have no added suger or salt. Even though this may seem bland to some people, it is one of the best ways to ensure that you regularize your blood pressure. Naturally of course, at the same time you also want to cut down on the salt to no more than the recommended daily intake of approximately 2400 mg each day. A very good way to achieve this is not to add any salt at all to your diet because natural and unprocessed foods contain enough salt and, if you feel you need to add flavor to your food then simply try herbs and spices.

Magnesium and calcium are two other minerals which can help to reduce blood pressure. Both calcium and magnesium are considered calming minerals and the majority of Americans do not get enough of them in their diets. dairy products which are low in fat are a good source of calcium as are legumes, nuts, and dark and leafy green vegetables. You need to try to get a balance of approximately two parts of magnesium to three parts of calcium. Foods such as soybeans, sesame seeds and white beans not only contain a lot of calcium and magnesium but they are also excellent sources of potassium.

Lastly, make sure that you drink enough water and get enough fiber in your diet. Fiber helps to clear toxins and unhealthy substances from your body and it also helps you feel full so that you are not tempted to eat too much.

Superfoods To Help You Manage Menopause

Including a selection of superfoods in your diet can help to alleviate symptoms commonly seen in menopause, maintain your memory power, and prevent osteoporosis. These superfoods are delicious to eat, easy to prepare, and super-good for you!

Tofu is an alternative protein source to meat. Along with other soy products, tofu can be beneficial for lowering your cholesterol and preventing heart disease. Soy products like tofu may also decrease the side effects associated with menopause, including the dreaded ‘hot flashes.’

Navy beans are loaded with fiber, which can help reduce your risk of color and other forms of cancer, as well as relieve the symptoms associated with diverticulosis. Women need 30 grams of fiber each day, so include them in your favorite chili recipe, or try them as a side dish alternative to pasta or rice.

Packed with calcium, yogurt can help prevent osteoporosis. It has also been shown to boost your immunity and help with weight management. Additionally, yogurt contains high amounts of good bacteria such as acidophilus, which helps to prevent yeast infections and urinary tract infections. It also contains protein, which may help your body battle the fatigue and weariness that follows a hot flash.

As we age, we sometimes find ourselves forgetting things or feeling as if we’re in a fog. If you find this to be the case, grab for the blueberries the next time you’re shopping for groceries. Recent studies show they may actually help with short-term memory loss. They’re also loaded with antioxidants. Pair them with some low-fat plain yogurt for a top-notch way to protect both your brain and your bones.

Avocado also contains antioxidants, such as vitamin E, which can help to protect your vision and skin, which can suffer as we age. The monounsaturated fat found in avocados has also been shown to improve the condition of hair and skin. They’re great on a turkey sandwich, or mash up a few ripe ones and whip up a quick side of guacamole to have with some low-fat baked tortilla chips.

And as always, it’s important to make low-fat and low-sodium choices when menu planning. These do nothing to help alleviate the symptoms brought on by menopause, and are unhealthy options at any age, but especially as we grow older. Avoid smoking or alcohol, and get plenty of rest, and you’ll soon find your menopause symptoms are easily managed.

High cholesterol is responsible for 70% of all heart disease. It is a leading killer of both men and women over the age of 45. High cholesterol is also a leading cause of death worldwide.

High levels of LDL cholesterol will form plaque in the arteries. As a result atherosclerosis can occur. However, lifestyle changes can prevent or lower high cholesterol.

Lifestyle changes that include eating a diet low in saturated fat, increased physical activity and maintaining a healthy weight will help to lower high cholesterol. A diet that is high in fiber helps to lower high cholesterol levels.

A diet that consists of high fiber foods include whole grains, beans, vegetables and fruit. Diets with high fiber will keep your digestive tract regular, satisfy you and provide good nutrition. A high fiber diet will block cholesterol from being absorbed into the intestinal tract. The bad cholesterol will be expelled with normal excretion.

There are good reasons to naturally lower your cholesterol.. The most common drugs used are statin drugs and these have serious side effects. Statin drugs are very effective and work a relatively short period of time. The down side is that statin drugs produce very harmful side effects.

It is well established that statin drugs cause serious liver damage. Patients that use this medication are required to have a routine blood test every two months.

Statin drugs cause muscle disease, muscle pain and a breakdown of muscles. It causes weakness and creates problems with walking.

It can be responsible for the loss of memory and clarity. It can occasionally create confusion and amnesia. This group of drugs and be responsible for sexual dysfunction and irritability.

Statin drugs are know to cause nausea, diarrhea, constipation, fever, sleeplessness and headaches.

This medication is also responsible for depleting essential nutrients important for the heart and brain.

It is quite possible to naturally lower your cholesterol. The good news is that this can be accomplished without experiencing any harmful side effects.

Here are some steps that you can take:

1/ Exercise for between one half hour and an hour every day. This can be very effective. A regular exercise program will help to increase your good cholesterol. It will also help to lower the harmful cholesterol. The truth is that exercise will help to lower bad cholesterol without harmful side effects.

2/ Change your diet.

It is important to realize that getting high cholesterol does not occur in a vacuum. The biggest contributing factors are what we eat and our lack of activity. These factors are even greater than heredity. Heredity is a factor only to the point that our parents pass their lifestyles onto us.

As mentioned above, it is essential to eat a diet high in fiber. This includes whole grains, beans, vegetables and fresh fruit. It is the fiber from these foods that bind with the cholesterol and carries it from our system.

3/ Avoid or reduce foods that are bad sources of fat. This also includes red meat and dairy products.

4/ Natural herbal supplements.

Herbal supplements can be helpful in lowering high cholesterol. Research has shown that herbal supplements actually help to lower bad cholesterol.

Chinese medicine incorporates the use of natural herbs. Ancient Chinese therapy demonstrates very positive results when it comes to lowering high cholesterol levels. Thousands of years of Chinese medicine have devised natural, herbal treatments that are natural, safe and effective.

There are major differences between western medicine and Chinese medicine. Unlike conventional medicine, the Chinese herbs are very mild. They do not have any harmful side effects. Because they are mild, it appears to take months to work.

Although visible results may take months, the herbs do begin to work immediately. The herbs do not jar or shock the system. They improve our health in a gradual and steady manner. An added benefit is that the herbs actually improve the function of the liver. This can be experienced within a couple of months. A simple blood test will prove this.

Chinese herbal treatments have been around for centuries. If, however, you are taking medication or are under a physicians care, please consult with your doctor first.

You Can Now Learn How To Lower Your Cholesterol Safely & Naturally With Chinese Herbs Go Here=> Naturally Lower Cholesterol To read more visit my website here=> Lower Cholesterol Naturally

What is Gout?

Gout is a serious and commonly experienced form of arthritis. Gout can be caused by a number of different factors, including too much alcohol consumption, eating too many foods rich in purines, excessive exercise, crash dieting, surgery, stress, chemotherapy, and high blood pressure.

The signs and symptoms that are associated with gout will often not appear for a while and then suddenly come out of nowhere and be incredibly intense and painful. Swelling in the joints, particularly in the big toe, is one of the most common symptoms and there may also be red and shiny skin around the infected area.

Finding Gout Relief

Anyone suffering from this condition will obviously want to find gout relief as quickly as they can. The first step that should be taken is to make a change in diet. It is very important that anyone suffering from this condition limit their intake of fatty and sugary foods and increase their intake of fresh fruits and vegetables.

Water is also very important and at least six to eight glasses should be drank a day. Exercise should be frequent and consistent, and it is especially important for the person to eat lots of foods that are high in purines. This includes red meat and poultry, mushrooms, asparagus, yeast, alcohol, peas, legumes, lentils, spinach, beans, heart, kidney, and tripe, to name just a few.

Medication is also often prescribed for gout relief, and non-steroidal anti-inflammatory drugs are often the first to be suggested here. These work by blocking prostaglandins which are the substances that dilate the blood vessels in the body and which in turn cause inflammation and pain in the sufferer. These medications are typically taken orally at their highest safe dosage and will be continued for as long as necessary.

Speaking to the Doctor

Regardless of how severe a person’s gout condition is, it is vital that they speak to their doctor and then keep in close contact with them afterwards as well. This is because everyone is different and so everyone’s condition of gout differs as well. Only the doctor will be able to determine how serious the condition actually is and what the best method of treatment is going to be.

If you're feeling resistant to changing poor eating habits, it may be in your best interests to think differently.

Best Eating Habits

The best kind of eating habits you can develop are ones that allow you to enjoy what you eat (not a complete feel good diet however), but have a balanced and good diet that doesn't leave you getting too much of one thing and not enough of another. One nutrient that is commonly out of proportion is carbohydrates. Typically people in modernized western cultures have feel good diets that lead to a higher than necessary carb intake, which leads to those carbs being broken down and stored as fat. Carbs are essentially complex sugars, which are burned for energy, unless they are unneeded. Unfortunately most of the foods that taste the best are loaded with carbs. However, they are not altogether bad, but eating too many carbs can cause you to gain weight. Good eating habits and a good diet plan cause your carb intake to be balanced so that excess carbs are not being stored as fat and you actually feel good instead of having a completely carefree feel good diet.

Avoid Too Much Cholesterol

Too much fat and cholesterol intake is also an enemy of good eating habits. In some ways it is better to eat more fat than carbs, since your body has to work harder, burning more energy, to break down fats. Cholesterol is a necessary part of your diet, but too much cholesterol can cause your heart to become clogged, increasing your blood pressure, and causing you to be less healthy and put you at risk for a heart attack.

Balance is the Key

Although a good diet plan is going to be a little different for everyone, good eating habits should incorporate foods from all the food groups: grains, meats, dairy, and fruits/vegetables. The classic food pyramid says that you should get about six servings of grains, about three servings of fruit, three servings of vegetables, two servings of meat, and two servings from the dairy group. There is also a designated 'other' group that consists of junk food and beverages, like soda, that have little positive nutritional value. The food pyramid indicates that foods from this 'other' group should be used sparingly, and perhaps should not be part of your good diet plan. However, your intake of food from the 'other' group will depend largely on your metabolism and your health goals.

Although it can be tough to stay disciplined, good eating habits will repay you with improved health and energy. If you develop an exercise routine, your metabolism will speed up, allowing you to eat more without consequence, which makes it easier to maintain a balanced diet. After all, good eating habits do not mean being a diet monk that avoids any pleasure from food. It simply means taking care of yourself by watching what you put in your body.

Aside from the burgeoning number of anti-aging products, there are other approaches that a growing number of baby boomers are adopting, including some that are discussed in the article that follows. Some of the recommendations seem rather radical. Baby boomers have never let tradition stand in the way of change. Is it possible that some of the tips offered here will become mainstream as time passes?

Baby Boomers Ultimate Anti Aging Concepts: 5 Radical Tips

Many of us "Baby Boomers" are each beginning to feel our age, and we're starting to live it too. Every morning, clock radios everywhere announce the start of another day. As a typical boomer rolls out of bed, an old ache, pain, and/or little worry makes its presence known, just like the day before. The same beverage -- coffee, tea, or maybe even caffeinated soda -- is ingested in an attempt to energize the same tired face reflected in the morning mirror.

By the time we hit our 50's, we may have feelings that our lives are not as they could be. Yes, there are pills, and many varieties of the "quick fix"' (also called the "Life Makeover") -- everything from creams to diets and Bo-tox injections, perfect-sounding and easy "fountains of youth", for ourselves. Let's face it , most of us are looking for ways to slow the ticking of our biological clocks.

I'm here to tell you that in order to really slow that clock down, we must get "radical" in our approach to controlling our processes; getting radical means that we can, in the words of Star Trek character Jean Luc Picard, "make it so". We can literally make our own clocks tick more slowly.

Getting radical is a process that occurs within ourselves. First of all, it's the power of our intentions and the measure of our wills. It's saying to ourselves -- with conviction -- "I want this to be!" Next, it's believing, strongly, that we can! When we commit ourselves to these beliefs, we are then capable of achieving many remarkable accomplishments of mind and body. All we have to do is to challenge ourselves and our perceptions of who we are. The five radical tips follow:

1. Firewalking: How does walking on fire relate to youthing? An art that's been practiced in many cultures for thousands of years, firewalking is about mind/body transformation. Its goal is to" question" the laws of nature. The experience becomes a powerful metaphor for anti-aging -- which I refer to as youthing -- and it's a very radical way of challenging ourselves to stretch beyond what we think is possible. I have participated in dozens of firewalks, and the experiences taught me more about myself, and about questioning nature's laws as they applied to me, than I'd ever thought possible. Oh -- and I walked on fire.

2. Breathwork. This is a simple yet profound yogic breathing technique that has a cleansing and healing effect at all levels of our awareness -- physical, spiritual, emotional, and mental. It's the quickest method available that can aid us in healing from previous traumas, negative belief systems, and unwanted "baggage" that many of us unconsciously carry around with us.

3. Fasting. As I write this, I have just completed a four-day fast. (How could I talk my talk without walking it?) Fasting is perhaps the most powerful tip for youthing. Many of us, especially in the U.S., literally eat ourselves to death. Note: there are many types of fasts and many reasons for fasting. It's wise to check with your health care practitioner before fasting.

4. Physical Immortality. Now here is an idea whose time has arrived. Let's imagine this concept: "Life without death is pure life." When we do this, we're unraveling our personal death urge, which dwells somewhere inside us in that place where pain, aging, and negativity also dwell. While I realize this is a radical idea, relax. We really don't have to buy into this idea; in order to let the concept work its magic, we just need to be open to it.

5. Hypnosis. As Deepak Chopra has written in AGELESS BODY TIMELESS MIND: "Aging seems to be something that's happening to you, when in fact it is something your body has largely learned to do. It has learned to carry out the programming fed into it by you, the programmer" (Harmony Books, 1993). Hypnotherapy is simple, very effective, and can be fun, depending on its purpose; and whether a hypnotherapy session is done in person or by phone, it sets the stage for stretching beyond set limitations. Hypnosis is the art of placing the conscious self in a state of heightened suggestibility. During this time the conscious self is very open to change and can literally set aside any limiting beliefs that may have been interfering with one's ability to change.

It's a proven fact that our bodies are constantly creating new and healthy cells to replace old and damaged ones, and every new cell gets its "replacing" instructions from the DNA contained in the old cell. So, it stands to reason that if our DNA programs our new cells with the healthiest and youngest information possible as a blueprint for development, the body's cell memories will change. This process is called "Cell Transformation". The question arises: Can hypnosis really be a powerful tool to us in order to literally tell our bodies cells to be younger? From my experience, I believe the answer is yes.

My conclusion is that over 14 million hits on Google for "mind/body connection" can't be wrong. From my own personal experience I am pleased to report that indeed my quest for youth is paying off. Now at the "calendar" age of 55, except for a few silver hairs I both look and feel not much over 35 years young.

by Ray Page
http://www.redtailhawk.bravehost.com

Ray Page: Has been working with anti-aging concepts and technologies since 1979. At times I'am astonished and amazed how this stuff really works. Cynthia Bishop: partner, editior and R.N. Ray is a writer, certified clinical hypnotherapist, firewalk instructor, and anti-aging coach. Reach him redtailhawk@fastmail.net - phone (520)271-0805; (1-9 pm. EST.)or (828)-527-8843 http://www.redtailhawk.bravehost.com

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[These blandishments|Such cajoleries|These constant importunings] do nothing, of course, to [change our attitudes and perceptions|alter our views and core beliefs|shift our belief systems and awareness] about ourselves. [Certainly, no one would argue|No one would contend|Few would suggest] that [older people|persons who are aging|the elders among us] [should not take pains|ought not strive|should refrain from trying], within reason, to [take care of their appearance|appear well put together outwardly|present a nicely turned out appearance]. Acting and feeling [old|aged|over the hill] in keeping with negative [stereotypes|myths] about [becoming older|aging|becoming a senior] that [unfortunately|sadly] [abound|prevail|occur] in our [culture|society] is not a [requirement|necessity|gospel]. The article [below|that follows] [provides|gives|offers] some [solid|thoughtful|sober] [pointers|insights|suggestions] on how we can [sustain|maintain|keep] a younger [mindset|outlook|mental attitude] inside regardless of what may be [occurring|happening|going on] with our outsides.

Youthing, Not Aging
By Jeanie Marshall

It is not a new concept that "you are as young as you feel." This is great news, unless, of course, you feel old.

As you wake up to living in the new paradigm of a more peaceful life, it is important to let go of obsolete, outdated beliefs. Symptoms you attribute to old age are: slowing down, feeling aches and pains, poor eyesight and hearing, forgetting important information, getting sick, etc. These are all the same symptoms of toxicity. Quite simply, when you do not release toxicity, you decline as you get older.

So, how about it? Do you want to grow young or grow old? You have a choice. The sooner you activate your option of growing younger, the sooner you can experience yourself healthy and young and wise.

I have chosen the above quotation because of its delightful meaning of youth. A chick or bird works hard to break out of its egg. Mother bird can assist somewhat, but it is the determination of the babe that breaks through the calcification of the egg shell.

Breaking Your Shell

What is the calcification in your egg shell? Is it anger or jealousy? Is it a memory of the past or fear of the future? Is it competition, separation, or worship of money?

Knowing what it is you must break through is important to your evolution. It is not, however, necessary to dwell on it or analyze it to the point of exhaustion. Simply recognize the breakthrough issue in a word or two and then ...... break through.

The chick needs to recognize "shell" or "calcium" and even uses its nutrition. It does not blame its mother or God for putting the shell there nor is it angry that the shell did not break sooner. The chick simply knows, now is the time! And it is born.

Thoughts Create Reality

What great power is knowing that thoughts create reality! If you cannot accept that this is true, assume for a few moments that it is. If your thoughts create your reality and you are not content with your present reality, all you need to do is change your thoughts. The level of consciousness with which you put the thoughts into the universe determines the speed with which the new reality manifests.

So, if you have an untenable relationship with your boss (or spouse or neighbor) and you accept this condition as true and affirm it in your self talk, you continue the relationship as it is. If, however, you consider that the uncomfortable aspects of the relationship are temporary and can be changed, you take the first step in changing the relationship. This is not simply about positive thinking (though that is a good start). The change must be deeper than just "thinking about." You must first want the change. Then you must believe it, deep in your heart. You must know that it is possible. You must feel the idea, as well. A passion for change fires the vision that puts the new reality within your grasp.

Perhaps you are not all that enthusiastic about a change. That is fine, also, because you can just relax and let your reality change. Letting go of the belief that you must control the outcome is an important part of the change process. If your thoughts are positive and optimistic and joyous, the changes will take place in those directions.

And just in case that all I am saying is incorrect, consider how much more satisfying will be your relationship with your boss (or other) if you have positive thoughts and compassionate feelings and view both of you as being able to change.

Activities for Youthing

Play. Play at what you love to play. If your "play" is competitive or intense, find some leisure play to balance the intensity.

Laugh. Laugh at something. Or just laugh. Laughter brings oxygen into your body and exercises inner muscles and facial muscles.

Play with Children. I recently visited a friend who is a retired kindergarten teacher. At age 66, she looks 46 and has the spirit of a 22 year old.

Monitor Your Self-talk about Age. Listen to yourself. For example, do you say...... "Oh gosh, I really feel old today." Or, "Well, what can you expect after age 40?" Or, "I'm just too old for ...." Stop, stop, stop! These and many other beliefs and expressions are responsible for the declining with age that you observe and accept as inevitable. These false beliefs become real only because so many people believe them.

Listen to Guided Visualizations. Many are on the market. You may want to focus particularly on health and well-being and vitality or other attributes you associate with youth. We even have some online for your listening with my healing voice.

Look at Yourself as a Child. Find a happy picture of yourself at an early age, say 3-6 years of age. Look at this picture often. While you may not want to be three years old again, or even eight years old, you want the child-like feelings of wonder and playfulness. In your maturity, you can claim these.

Take Care of Yourself. Do those self-care measures that you believe support your health and well-being. Do this for only one reason: self-love!

Affirmations for Youthing. Here are several affirmations that you can use everyday. They are especially useful on your birthday.

Each day I grow younger and wiser.

I claim my birthright to be healthy, happy, and free!

You can find other affirmations at DailyAffirm that support you in being young, healthy, and positive. Please also visit the DailyAffirm BookStore for suggested books and other resources on affirmations and on each of the twelve themes.

Visit Marshall House, http://www.mhmail.com. Jeanie Marshall, a Personal Development Coach specializing in deep transformation and personal success, writes extensively on subjects related to personal development and empowerment. She assists professional coaches and consultants to write their knowledge, wisdom, and experiences.

Modern societies would be well advised actively to advocate ways of preventing or slowing the more pronounced and costly effects of the aging process, and encouraging the practice of meditation would certainly be one of them. The article that follows outlines the positive benefits of meditating when we reach a certain age and is well worth reading.

The Technique That Can Reduce Stress and the Effects of Aging

When we sleep, our mind and our body rejuvenates itself. Meditation helps us to achieve a state of restful awareness at other times. Restful awareness can sometimes provide a deeper rest than sleep. The benefits of meditation are many.

· Meditation may cut back the flow of stress hormones. These hormones cause a rise in blood pressure which damages our arterial walls.

· People who practice meditation before surgery have a shorter recovery period, bleed less, need less anesthesia and their wounds heal faster.

· Studies have shown participants who meditate to have higher levels of antibodies and positive emotional states.

· Meditation helps to reduce stress and fatigue as well as enhance creativity and intuition which aids in decision making.

· Meditation leads to better health and longer life. The results of stress can accelerate the aging process. Studies suggest that Meditation’s role in lowering blood pressure, easing stress and increasing the function of the brain helps to slow aging.

There are thousands of books and tapes available on meditation and relaxation techniques. Any of these would be helpful to begin a practice of meditation. One simple beginning technique is to focus on your breathing.

Sit upright in a comfortable chair with your hands resting at your sides. You may also lay flat but make sure your spine is straight so there is no obstruction to the flow of air. Breathe in slowly while counting to eight. Exhale through your nose and count to eight. Concentrate on your breathing. Feel the air enter and fill your lungs and abdomen on the inhale. When you exhale feel your breath slowly leaving your body. Concentrate only on your counting and breathing. If thoughts intrude, just view them as you would writing on a blackboard and then refocus. You may be aware of the sounds around you. If you get distracted, it’s okay. Refocus on your counting and breathing. Begin with 10 minutes of deep breathing a day and move to 20 minutes a day.

This technique is a very simple introduction to meditation. When you master this, move on to relaxation and visualization techniques. Enjoy twenty minutes of silence a day. Besides the improved physical effects, with time and practice, you can gain a type of bliss, joy and peacefulness. Meditation puts us in contact with our higher selves where creativity, intuition and energy reside. Rejuvenate your whole self. Meditate.

Constance Weygandt is an author, speaker and balance mentor. For more information on stress and balance or to recieve her newsletter, visit her at http://www.balancedwellnessonline.com.

And, so there you have it. If you're well along in the aging process, consider meditation as a way of reducing the stresses that aging can bring on.

The following article delves into eight steps you can begin to take immediately to prolong the temporary victory just mentioned.

Fight the Aging Process in 8 Simple Steps

Do you want the good news or the bad news? Well the bad news is that none of you are getting any younger, but the good news is that you can make changes at any age to minimise effects of the ageing process. Feeling youthful and healthy today? Don't loose interest because I shall tell you how to stay that way. If you are feeling a little creaky and tired, find out you how you can feel better.

Firstly I want to put one point to bed: we all know someone who says - ‘my old grandpa smoked every day of his life and he lived until he was 95.' Well this may be true; my grandfather smoked from the age of 12 and lived until he was 85. Unfortunately he spent the last 15 years of his life in the shadow of smoking-related disease, and the last 5 years of his life needing oxygen and confined to his home. I wish to make this unhappy point to distinguish between staying alive, and living a happy, independent, quality life. All of us have a longer life expectancy than ever before, but a longer life may not equal a quality life unless we look at the way we treat our bodies.
Secondly, anyone of any age initiating large lifestyle changes such as a change of diet or activity levels should talk to their doctor first.

Let's look at some of the effects of the ageing process on our bodies, and find out how we can influence them through healthy living;

1. Slower Metabolism; as you get older, you need fewer calories at rest. Many people gain weight as they grow older. Counteract this by eating smaller portions, eating healthy food, and staying active. Your metabolism runs more efficiently on 5 small meals a day rather than 3 larger ones.

Step 1:Maintaining a healthy weight will allow your body to run efficiently and last longer.

2. Loss of muscle mass (including heart muscle); between the ages of 40-60 you may loose 30% of your muscle mass- ouch! A little is lost each year after age 30. As muscle consumes calories, less muscle means a lower metabolism (as above).

Step 2:It is important to maintain muscle mass through weight bearing activity; this will help preserve strength, tone and, healthy metabolism- avoiding weight gain. Lift weights, walk with a big bottle of water in a ruck-sack, and go to classes which use hand weights or body weight.

3. Hormonal changes, particularly in women, alter body composition (ratio of fat/bone/muscle) and body shape. Many women report damage to their self esteem as their body shape changes and they gain weight easily. Hormonal changes can lead to mood swings.

Step 3:Exercise releases feel-good hormones called endorphins which help balance mood swings. Eating carefully and performing aerobic and weight-bearing exercise will help lessen the effects of weight gain, and changes in body composition. A recent study showed that women who ran several times a week were more likely to maintain their body fat percentage as they aged (they did not gain weight).

4. Loss of bone density; bones become weaker and osteoporosis may develop. Usually seen as a women's disease, men over the age of 65 are as susceptible as women. Women who have used extreme calorie-restricted diets in their youth may be more prone to developing this disease.

Step 4: Bone density can be improved at any age with weight-bearing activity such as walking, jogging, racket sports and aerobics. For people who cannot participate in these activities through injury, a brisk 1 mile walk has positive effects on bone density.

5. Reduced flexibility and range of movement; joints, tendons and ligaments stiffen and loose elasticity, leading to restricted movement at the joints. This may result in a loss of independence as people loose the ability to get into a car or bath easily, dress or get out of bed.

Step 5: Reduce the chances of this happening by stretching after exercise, taking yoga, Pilates or a Tai Chi class. As a studio teacher I see many people leaving before the stretch session, or stretching inefficiently. Please believe me that it is so important to stretch, and is never a waste of your time. Support your joints by having a diet rich in oily fish, or by taking a fish-oil supplement. Many people feel the benefits of supplementing with glucosamine which is believed to keep the joints healthy and youthful.

6. Less efficient cardiovascular system; circulation is impaired through clogging of blood vessels, the heart muscle may weaken becoming less efficient at pumping blood around the body or the vessels supplying it with blood may become clogged. Blood pressure rises and the ability of the blood and muscles to take up oxygen decreases. All of these things will have a negative effect upon quality of life, and life expectancy, many are exacerbated by inactivity and poor nutrition, all of these can be improved at any age through improvements to diet and activity levels.

Step 6: take aerobic ecercise regularly (walking is eccelent for most people), keep your salt intake low guarding against high blood pressure, and cut down on animal fats, keeping arteries clear.

7. Less efficient digestive system; it becomes more difficult to extract the goodness from food. Because we need to eat less food, it is vital that what we consume is fresh and nutrient-rich. It is a terrible thing that many elderly people cannot afford a good diet, and others are provided with low-quality, low-nutrition food at a time when they need good food most.

Step 7: Make sure that your digestive system is supported by a diet rich in water and fibre. Eat some raw fruit and veg as these foods contain enzymes which help you digest them. Eat nutrient-rich foods, including complex carbohydrates, oily fish, and a wide variety of lightly cooked fresh vegetables and fruit. Spurn convenience foods which are high in fat, salt, and sugar and low in nutrition.

8. Reduced balance and co-ordination; changes in the muscles, brain and nervous system together with loss of flexibility and range of movement will lead to decreased balance and co-ordination. Team this with weaker bones, and elderly people are vulnerable to falls which may be the first step to a loss of independence. People often tell me that they aren't co-ordinated or have no sense of balance, but this is not true; balance and coordination are skills that can be developed at any age, and are important at all ages. I watch people of all ages and abilities in class improving their balance and coordination over the weeks.

Step 8: Take part in an activity that promotes balance and coordination. People who practice Tai Chi are proven to suffer less falls, and yoga, cycling and racket sports are also good for balance and coordination. Taking a dance or aerobics class is a great way to improve coordination, and keep your mind challenged.

When you are younger it is difficult to accept that you will one day be an elderly person, but all elderly people out there were once the same age as you. Many of you have a pension plans, or save for the future, and I am asking you to invest in your body so that you can get good mileage from it. Each time you take a positive step towards living a healthier lifestyle you are buying time for yourself, and improving your future quality of life. We all wish that we had done things differently in the past, but now is your chance to make a change for the better and ensure that you never look back and wish that you had taken more care of your younger body.

In order to keep your body youthful at any age you must:
Cut down on red meat, salt and animal fats, eat complex carbohydrates (whole grains and brown breads) and eat as many different coloured fruit and vegetables as possible. To optimise your nutrition choose organic, local or seasonal vegetables- the fresher the more nutritious. Make sure that you drink plenty of water, only small amounts of alcohol, and participate in aerobic, weight bearing and stretching activities on a regular basis.

• Regular aerobic exercise (cycling, swimming, running, brisk walking) can add 7 years to your life span. This may not seem so important if you are 30, but may seem extremely important if you are 90!
• In the US out of the 2.2 million who die each year, 1.8 million die of diet-related disease. Eat well and slip through the net!
• Children who take part in intensive frequent exercise grow into healthier adults, with lower resting heart rates (a good thing), lower blood pressure and strong cardiovascular systems, meaning that they are more resistant to heart problems, hypertension (high blood pressure) and less likely to suffer a heart attack; so protect your family by nurturing an interest in Tennis, basketball, netball, football, racket sports, martial arts, athletics and dancing- they will derive a lifetime's benefit from this.

For more comprehensive information on ageing and exercise visit www.acsm.org

GOOD LUCK and STAY HEALTHY!

Do you have any friends and family who could benefit from getting fitter and feeling better? If you do, then treat them to free copy of this newsletter, forward it to them, and get them to e-mail me with a request. E-mail getfitter@yahoo.co.uk subject: newsletter request. Would you like to bring health into the workplace? Get fitter now offers a corporate package, including yoga classes/courses, Nutrition seminars, conference breaks, Company Wellness days and Healthy Friday a monthly wellness event. Please visit www.corporatechill.com

The information contained in the Get fitter Newsletter is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any recommendations or undertaking any exercise program or diet regimen, you should consult your physician.

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