8 healthy ways to embrace ageing

From restless.co.uk

Ageing is an inevitable part of life. While some people naturally accept this transition and enjoy what it has to offer, others can find it tricky.

But, with so many opportunities and adventures to be had, ageing should be an experience we try to live to the fullest.

With that said, we’ve outlined eight ways to help you embrace ageing, become your healthiest self, and make your later years a time full of accomplishment and adventure.

1. Work on adopting an optimistic outlook

Optimism is the ability to remain positive and hopeful, even in the face of adversity. Many people believe you’re born optimistic or pessimistic, but we’re actually all capable of shifting our mindset in either direction.

Having an optimistic approach can affect your well-being by making you feel happier and bringing more humour into your life. Plus, optimism is often contagious, so it can benefit those around you.

There are various ways to begin learning the skill of optimism, including practising gratitude, imagining a happy future, and spending time with positive people. You can read more about these methods in our article: How to learn the skill of optimism.

Mindfulness can also be a powerful tool for focusing on what’s important in life and looking at the world more optimistically. By shifting your focus to the present moment, many people find that it can help put things into perspective. For more information, why not read our introduction to mindfulness?

2. Prioritise a healthy sleep schedule

During sleep, the body rests, repairs, and carries out several important functions, like cell regeneration, tissue repair, and growth. As a result, studies have highlighted healthy sleep patterns as being one of the most important things for maintaining brain health as we age.

Getting enough good-quality sleep has also been found to help prevent stress, anxiety, and depression, and is linked with a reduced risk of developing various health conditions like heart disease and high blood pressure.

However, getting a good night’s sleep is easier said than done for some people. For example, research has identified a link between ageing and an increased risk of insomnia, with those over the age of 60 most affected.

If you often struggle to get a good night’s sleep, you’ll find plenty of useful information – including how to find the right pillow and mattress – in our sleep and fatigue section.

3. Plan for future accomplishments

Instead of telling yourself that your best years have passed, a simple way to add joy and excitement to your life is to focus on your ambitions and hopes for the future.

According to research, there are many skills we only develop fully later in life – for example, being able to understand other people’s emotions. Plus, the older we get, the more life experience we have to fall back on. The lessons we learn throughout life often leave us wiser and more sure of our priorities.

The opportunities for later life are endless. From professional goals (perhaps you’re ready for a career change) to fitness goals (are you looking to take up a new sport?) and emotional goals (do you wish to work on improving your emotional balance?), there’s so much that you can work towards.

Taking time to think about what you enjoy doing and what you’d like to achieve is a good way to set yourself targets. For example, you might like to visualise your goals and write them down.

Studies have shown that people are 42% more likely to achieve their goals simply by putting them on paper. Being able to tick achievements off when you’ve completed them can also create a sense of personal accomplishment.

For inspiration, check out our real life stories section. Here, you can read about the many ways that Rest Less members are living their later years to the fullest.

4. Arrange regular health checks

As we age, we may become more worried about our health. But, with so many tests and check-ups available through the NHS, it’s often possible to keep an eye on existing health conditions and spot new ones as early as possible – helping to keep worries at bay. 

Our articles, 11 important health checks for over 50s and 9 health numbers you should know, have more information.

5. Explore ways to help others

If you have some extra time, why not explore the different ways you can use it to help others? Your life experiences have likely left you with plenty of knowledge and wisdom that could make a difference in the world.

Not everyone wants help or advice, but for those who do, there are many ways you can be there for them. For example, you may have a lonely neighbour or a family member with young children who’d appreciate even half an hour’s break.

6. Maintain a realistic exercise and fitness routine

Staying active is important for health at any stage of life. But, as we age, exercise plays a particularly key role in maintaining a healthy brain, warding off conditions like heart disease and osteoporosis, improving posture, and preventing injuries by increasing strength and balance.

Many people also find it more challenging to maintain a healthy weight later in life (due to factors like menopause and a slowed metabolism), so taking steps to stay active can be helpful.

If you’re yet to find an activity you love, head over to our fitness and exercise section for inspiration. Here, you’ll find everything from gym workouts to walking, running, swimming, yoga, and dancing.

Remember, it’s best to keep your fitness goals and routines realistic – you don’t have to do anything drastic to see results. The NHS advises several short sessions of vigorous exercise combined with some moderate activity each week.

7. Follow a healthy diet

We’re all aware of the importance of following a balanced diet for our health, especially for boosting our immune system. And, luckily, many simple diet swaps can help transform how we feel inside and out – without compromising on taste and flavour.

Adopting a manageable, healthy diet can boost energy levels, maintain bone health, and reduce the risk of developing conditions like high blood pressure, type 2 diabetes, and heart disease. A healthy diet also plays an important role in maintaining healthy skin.

For information on following a balanced diet, along with healthy recipe ideas from around the world, head over to our diet and nutrition and food and drink sections.

8. Become an advocate for change and consider volunteering

Using your time to volunteer for a cause or charity, whether in your local community or on an international level, can help you find meaning and purpose. And studies have shown it can also leave you feeling fulfilled, rewarded, and empowered.

You could volunteer at a food bank, support local wildlife, or start a fundraiser. You’ll find all of these ideas and more in our article, 17 meaningful ways to help others and give back to your community, as well as in our volunteering guides.

Through volunteering, you’re also likely to meet interesting, like-minded people who might end up being new friends.

Final thoughts…

If we take a moment to appreciate what life continues to offer us, it can become clear that many opportunities and adventures await.

By setting goals, becoming your healthiest self, adopting an optimistic outlook, and helping others, your later years can be the best of your life. So, why not start transforming your attitude towards ageing today?

For more inspiration, check out our article: What are the best things about ageing? 20 honest comments from Rest Less members.

https://restless.co.uk/health/healthy-mind/healthy-ways-to-embrace-ageing/?utm_source=trigger&utm_medium=email&utm_campaign=eml_trig_healthy_mind_retarget_v2&utm_content=eml_trig_eng_healthy_mind_retarget_commercial_order_25-09-16_test 

Your Leg Pain May Not Be Coming From The Leg; Here’s the Hidden Cause

From timesnownews.com

Sciatica can cause shooting leg pain, numbness, and tingling when spinal nerves are compressed. Recognising warning signs helps ensure timely treatment

Leg pain is often blamed on muscle strain, prolonged standing, exercise, or simply getting older. But when pain starts in the lower back or buttocks and travels down the leg, the problem may actually be linked to the spine. One possible cause is sciatica, a condition involving irritation or compression of the sciatic nerve.

                                                  Leg Pain May Be Sciatica: Warning Signs You Shouldn’t Ignore

The sciatic nerve is the largest in the body. It travels from the lower back through the buttocks and down each leg. When a nerve in the lower spine becomes compressed or inflamed, it can cause pain and other symptoms along the nerve’s pathway. “A common cause given for leg pain is muscle strain, and it may be attributed to standing for a long time, exercising, or getting older. But sometimes, there may be something different going on in the leg,” said Dr. Kalidutta Das, Chief and Director of Spine Services, ISIC Multispeciality Hospital.

What does sciatica pain feel like?

Sciatica symptoms can feel very different from ordinary muscle pain. Some people describe the sensation as sharp, burning, electric, or shooting pain that travels from the lower back or buttock into the thigh, calf, or foot. Other common sciatica warning signs include

• Tingling or pins-and-needles sensations
• Numbness in the leg or foot
• Weakness in the affected leg
• Pain that becomes worse after prolonged sitting
• Pain triggered or aggravated by coughing, sneezing or certain movements

Importantly, sciatica does not always cause significant back pain. “Some people may also experience tingling, numbness or weakness in the affected leg. The pain can worsen after sitting for prolonged periods, coughing, sneezing or making some movements,” said Dr. Das.

                                                     Sciatica symptoms are very different from ordinary muscle painnt from ordinary muscle pa

What causes sciatica?

One of the most common causes of sciatic nerve pain is a slipped, bulging, or herniated disc in the lower spine. Spinal discs act as cushions between the vertebrae. When a disc bulges or tears, it can put pressure on a nearby nerve.

Other possible causes include age-related changes in the spine, narrowing of the spinal canal, bone growths and, less commonly, injuries or other spinal conditions. However, not every case of leg pain is sciatica. Problems involving muscles, joints, blood vessels or other nerves can cause similar symptoms. A proper medical evaluation is therefore important before assuming the pain is caused by the sciatic nerve.

Does sciatica require surgery?

A diagnosis of sciatica does not automatically mean surgery.

Many people improve with conservative treatment, depending on the underlying cause and severity of their symptoms. Treatment may include appropriate medication prescribed by a doctor, physical therapy, activity modification and a gradual return to normal movement. Doctors may assess muscle strength, reflexes, movement and sensation and may recommend imaging tests when necessary.

When should you see a doctor?

Persistent or severe leg pain should not be ignored, particularly when it interferes with walking, working, sleeping or everyday activities. Medical advice is recommended if pain lasts for several weeks, repeatedly returns or is becoming worse.

“Some back or leg pain may get better over time, but some symptoms shouldn't be ignored. You should seek medical advice if the pain is severe, keeps returning, lasts for several weeks or is affecting your ability to walk, work or perform everyday activities,” said Dr. Das.

How can you protect your spine?

Maintaining a healthy weight, staying physically active, strengthening core muscles, and avoiding prolonged sitting can support overall spinal health. The key takeaway is simple: leg pain may sometimes originate in the spine rather than the leg itself. Recognising symptoms such as shooting pain, numbness, tingling, or weakness can encourage timely medical evaluation and appropriate treatment.

Early diagnosis can help identify the underlying cause and prevent potentially serious symptoms from being overlooked.

https://www.timesnownews.com/health/your-leg-pain-may-not-be-coming-from-your-leg-heres-the-hidden-cause-article-155596809?utm_source=inshorts&utm_medium=referral&utm_campaign=fullarticle 

Gestational Diabetes Diet: What To Eat (and Limit) During Pregnancy

From health.clevelandclinic.org

Make meals with lean proteins, non-starchy vegetables and complex carbohydrates 

Gestational diabetes isn’t your fault. Pregnancy hormones can make it harder for your body to use insulin. But the foods you choose to eat can help keep your blood sugar in a healthy range to keep complications at bay.

Registered dietitian Tegan Bissell, RD, LDN, CDCES, along with diabetes educator and registered nurse Megan Asterino-McGeean, BSN, RN, CDCES, explain what healthy eating with gestational diabetes looks like.

What is a gestational diabetes diet?

A gestational diabetes diet balances complex carbohydrates with lean proteins and healthy fats to keep your blood sugar levels steady, Asterino-McGeean explains.

“It also has the nutrients needed to support a healthy pregnancy for both you and the foetus,” she says.

Why diet matters when you have gestational diabetes

“During pregnancy, the placenta makes hormones that make it harder for insulin to do its job,” explains Asterino-McGeean. “As a result, your blood sugar can rise more easily, especially after carbohydrate-heavy meals and snacks.”

High blood sugar levels during pregnancy can be dangerous, bringing possible risks, like a larger-than-average baby and the need for a C-section.

That’s why what you eat can play such a big role in managing gestational diabetes.

Foods to eat with gestational diabetes

Let’s take a closer look at the types of foods to opt for.

Lean proteins

Protein helps you feel full, and it slows digestion. It’s also an essential building block for foetal growth.

“Lean” means the protein is lower in total fat compared to other types of protein. Examples include chicken, eggs, fish and tofu.

“It’s especially important to eat protein at breakfast for more stable hunger levels throughout the day,” Bissell says. “This may also help lessen morning sickness.”

Non-starchy vegetables

Non-starchy vegetables are packed with important vitamins, minerals and fibre for both you and the foetus.

“They’re so low in carbs that you can consider them ‘freebie’ foods,” Bissell notes.

Non-starchy vegetables include:

• Broccoli
• Cucumbers
• Green beans
• Peppers
• Salad greens

Healthy fats

Healthy fats help you feel full and are beneficial for heart health. They include avocado, seeds, nuts and nut butters, and olive oil.

Complex carbohydrates

Carbs are a key source of energy, fibre and certain nutrients.

“Complex carbohydrates digest more slowly than simple and refined carbs, like sugar,” explains Bissell. “So, they tend to cause smaller blood sugar spikes”

Complex carbs include:

• Beans
• Berries
• Brown rice
• Sweet potatoes
• Whole-wheat bread

Sample gestational diabetes meal ideas

So, what does this balance of food look like? Here’s just one day’s worth of gestational diabetes meal ideas.

Breakfast

• 6 ounces of low-fat Greek yogurt
• 12 almonds
• Handful of berries

Lunch

• 1 slice of 100% whole-wheat bread
• 3 ounces of grilled chicken
• 1 slice of cheese
• Broccoli
• Berries

Dinner

• 6 ounces of cooked salmon
• 1/2 cup of cooked brown rice
• 1/2 plate of green beans
• 1 tablespoon of butter or oil

Three snack ideas

• 1/2 cup of 2% cottage cheese
• Carrot sticks with light ranch dressing
• 1 ounce of mixed nuts

Foods to limit

Some foods are more likely to cause blood sugar spikes. If you have gestational diabetes, Bissell says it’s best to limit or avoid:

• Ultra-processed foods, like sugary cereals, candy and packaged snacks
• Deep-fried foods, like French fries, fried chicken and onion rings
• Sugary drinks, including juices, sodas and sweetened teas

Seeing some of your pregnancy cravings on this list may feel discouraging. But you don’t have to be perfect.

“It’s about balance and moderation,” Asterino-McGeean encourages. “Aim for healthy eating patterns most of the time."

And keep in mind that gestational diabetes won’t last forever. Once your baby is here, it’ll be safer to indulge your salty-sweet favourites.

Gestational diabetes diet tips

You may know which foods are most helpful to eat. But putting that knowledge into action can be challenging, especially while you’re balancing all the other ups and downs of pregnancy.

Here are some tips to keep in mind as you manage gestational diabetes:

• Eat regularly. Skipping meals can make cravings harder to manage. Asterino-McGeean advises eating three small- to moderate-sized meals and one or more snacks each day.
• Drink plenty of water. Hydration is important for all pregnancies, but it’s extra important when you have gestational diabetes.
• Try, and try again. “A meal that works for someone else may not be best for you,” says Bissell. “Keep track of your meals and post-meal blood sugar levels to learn your ideal food combinations.”
• Stay consistent. Eat at the same time each day and try to eat the same types of food. “This routine may get boring, but repetition keeps blood sugar more stable,” adds Asterino-McGeean.
• Work with a dietitian. A registered dietitian can help take the guesswork out of this new-to-you eating plan, especially if you have other dietary needs or preferences, Bissell says.
• Try not to compare your pregnancy to others. Each body and pregnancy is completely unique. Try to stay focused on yourself to prevent unnecessary stress.

It’s not easy doing the work of a body system that’s usually automatic. Be kind to yourself and celebrate each small win. If you feel like you’re fighting an uphill battle, ask your healthcare provider for help.

“In some cases, diet alone isn’t enough to manage gestational diabetes,” Asterino-McGeean recognizes. “Your healthcare team may suggest medication to help your body get what it needs.”

https://health.clevelandclinic.org/gestational-diabetes-diet