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Exercise is an important part of addiction recovery. When you are trying to overcome an addiction, it is crucial to make healthy choices for your body. This includes getting regular exercise. Exercise has a number of benefits for people in recovery, including improving mental health, reducing stress levels, and helping to prevent relapse. In this blog post, we will discuss the benefits of exercise during addiction recovery and provide tips on how to get started!

Exercise is a vital part of addiction recovery for numerous reasons. First, exercise can improve your mental health. When you are trying to overcome an addiction, it is common to experience anxiety and depression. Exercise has been shown to help reduce symptoms of anxiety and depression. Exercise helps produce natural endorphins.

These endorphins interact with the receptors in your brain that reduce pain signals and can promote a positive mental state. It is critical to focus on your mental health throughout recovery, and exercise is one way that can help you to do so.

Stress can also be exacerbated through all stages of recovery. In early recovery, it is important to keep stress low because it can trigger positive memories of using or even a desire to relapse. Exercise can help prevent relapse by improving self-esteem and providing a sense of accomplishment. Exercise can also reduce stress as it promotes physical health, which in turn helps to regulate the bodys stress response and reduce stress response during times of rest.

Individuals in recovery can benefit greatly from this stress response regulation, as well as the minimization of stress response during times when a stress response is not needed. Exercise has been shown to be an effective way of managing stress for all individuals, especially those in recovery.

In addition to reducing stress, exercise can also help improve your sleep. It is common for people with addictions to have difficulty sleeping. Lack of sleep can cause irritability, fatigue, and even increase cravings for drugs or alcohol. Exercise can help to improve the quality of your sleep by promoting deeper and more restful sleep. One reason why you may be getting less sleep in early recovery is that many substances disrupt sleep patterns. Exercise can help promote better sleep by helping to regulate the bodys natural sleep cycle.

Exercise also has physical benefits that can help in addiction recovery. For example, exercise can help improve your overall health and increase your energy levels. When you are trying to recover from an addiction, it is important to have enough energy to participate in treatment and other activities. Regular exercise can help improve your overall health.

Koldunov/Shutterstock

So how do you get started with exercise? If you are in early recovery, it is essential to start slow. Try taking a brisk walk around the block or going for a light jog. As you get stronger, you can increase the intensity of your workouts. It is also critical to find an activity that you enjoy so that you are more likely to stick with it. For some people, this may be running, while others may prefer playing tennis or biking. The most essential thing is to find something that works for you and that you can commit to doing on a regular basis.

Another way to get started with exercise is to find a social group or class that meets regularly to work out. This can be a great way to meet new people and stay motivated. There are often free or low-cost options available through your local community center or recreation department.

The internet is also a great resource to find free or low-cost options for social exercise groups. There are many sites such as Facebook or Twitter where you can join a group that meets near you to take part in a range of exercise options such as jogging or yoga.

If you are looking for more structure and support, there are many excellent exercise programs available specifically for people in addiction recovery. These programs can provide much-needed accountability and motivation, as well as a sense of community. If you are interested in finding a rehab program in your area, there are sources online created to help you do just that. Specifically, comprehensive directories of addiction treatment programs across the country, including many that offer exercise classes or other fitness activities.

One of the most important benefits of exercise during addiction recovery is that it helps you to take control of your life again. Exercise is just one tool that can be used to support addiction recovery. If you are struggling with an addiction, please reach out for help. There are many resources available to you, and there is no shame in seeking treatment. Addiction is a disease, and it is one that can be effectively treated with the right level of care.

Please remember, if you are struggling with addiction, help is available. Please do not hesitate to reach out for assistance.

Sources:

https://pubmed.ncbi.nlm.nih.gov/25397661/

Who is the author?

Joe Gilmore has been working in the addiction industry for nearly half a decade and currently works for Renaissance Recovery, an evidence-based treatment center in Southern California.

Link:
The Benefits of Exercise During Addiction Recovery - Longevity LIVE

The first time the titular God of Thunder appears in 2011s Thor, the Asgardian hero is obscured by a swirling cloud of dust after landing in New Mexico. As a result, he is struck by a van and knocked out cold before even getting the chance to introduce himself. The next time Chris Hemsworths Thor appears, though, its on the day that the prince of Asgard is to be crowned its new king.

As Thor struts his way through Odins throne room, past a crowd of adoring Asgardians, he flips his ancient, mystical hammer in the air as if it were a toy, roaring back at his fans and relishing the spotlight. When a group of Frost Giants are caught stealing from Asgards weapons vault moments later, interrupting Thors coronation, the prince decides to act against his fathers wishes and leads a small team of warriors to the Frost Giants homeworld to essentially start a war. The God of Thunder acts like a petulant child when Odin intervenes and reprimands him for his disobedience, and in turn, Thor is exiled to Earth so that he can learn to become worthy of his mighty hammer and the power that comes with it.

The Thor that will return for an eighth MCU film appearance (excluding cameo-sized roles) later this week in Thor: Love and Thunder has changed tremendously from the one first seen in those introductory Thor scenes. In his first two solo movies, Thor and 2013s The Dark World, Thor shifts from being an arrogant manchild who cares only about glory and succeeding his father to the Asgardian throne to, well, still being an arrogant manchildbut at least one who becomes capable of subordinating his selfish desires to the greater good, and understanding that he is better suited to be Asgards protector than its king. But while the character was still figuring out what sort of god he wanted to be, Marvel Studios was trying to decide what to do with the Thor franchise after two lackluster films.

In Thor, Marvel chose Kenneth Branagh to set the tone for the franchise and its star, bringing in the noted Shakespearean filmmaker and actor to lend his dramatic touch to the ancient world of Asgard and its royal family. (In an interview with The Washington Post in 2011, Branagh even likened Thor to the reckless Prince Hal and Loki to his Hotspur in Henry IV, and he saw similar themes and conflicts in Thor as Hamlet and Henry V.) For The Dark World, the studio turned to future Wonder Woman director Patty Jenkins, but she left the project over concerns about the script and was replaced by Game of Thrones director Alan Taylor. Even then, the movie that Taylor made was not at all the one he had envisioned or wanted to see himself. In the first two Thor films, the franchise felt aimless, and the growth of its lead character was stifled. The movies were often too dramatic and self-serious for their own good, caught in a strange tonal midpoint between The Lord of the Rings and Star Wars; Thors story had heavy fantasy and sci-fi elements, unfolding on various planets in modern times. The fact that characters would speak as if they were written by the Bard didnt help, either.

And then, for the third installment, Thor: Ragnarok, Marvel called on Taika Waititi to direct.

[Thor] is the franchise that has the least amount of identity, Waititi told The Hollywood Reporter ahead of the release of Ragnarok in 2017. It sort of doesnt know what it is yet. So I came in saying, Well it could be THIS. I ignored the source material and even the first two films and tried to do my own thing.

Even before Ragnarok hit theaters to near-universal acclaim and an improved performance at the box office compared to its predecessors, fans could see Hemsworths Thor in a new light and witnessed the impending tonal shift for the franchise in a pair of mockumentary-style short films directed by Waititi and released in 2016 and 2017. The two-part Team Thor series reveals what the God of Thunder was up to while he was sidelined in 2016s Captain America: Civil Warnamely, how he moved to Australia and roomed with some guy named Darryl. But above all, the shorts were a showcase for the heros underutilized secret weapon: his humor.

Comedy is key to the success of Ragnarok, and Marvel selected Waititi, whose previous credits included What We Do in the Shadows and Hunt for the Wilderpeople, to lead the charge in creating this tonal shift. [Marvel Studios] wanted it to be a departure from what they had done before, Waititi told THR in the same 2017 interview. And Chris had wanted to do something that felt less familiar. The secret weapon to all of this was letting Chris be more himself, because he is very funny and that part of Thor was not exploited in the right ways. I know he wanted to do more in the other movies, but there are just so many characters. And the other ones, like Iron Man, have already been established a bit stronger.

Speaking to ET Canada ahead of the release of Ragnarok, Hemsworth expressed similar sentiments about a need for change when asked about his past MCU appearances: They were all a lot of fun, but I just became a little sick of what I was doing, Hemsworth explained. It became too familiar, I felt like Id built these walls on what the characters expectations were and what he could and couldnt do. So in [Ragnarok], we just sort of broke the mold, and anything that was familiar, we just threw it out the window and tried something different.

In Thor and The Dark World, much of the movies comedic relief was entrusted to supporting players like Darcy Lewis (Kat Dennings), while Thors chances to be funny were rather few and far between. But Waititi keyed in on those sparing moments from the character, such as when Thor smashed a coffee cup with glee in Thor, or when he casually hung his hammer on a coat rack in The Dark World, both of which were improvised by Hemsworth, according to Marvel Studios president Kevin Feige. In Ragnarok, Funny Thor is unleashed in full force, while characters that never really worked in previous movies, like the Warriors Three, die quick deaths to make room for the likes of Korg, the rock warrior voiced by Waititi, and the Grandmaster, an absurd villain embodied by Jeff Goldblum, whos basically playing himself.

Few moments in Ragnarok serve as a better representation of the difference between the former Thor films and the characters new comedic direction than the early scene that sees Thor returning to Asgard to discover that Loki has disguised himself as Odin. After making a fool of Surtur, the fire demon, Thor arrives in Asgard to find a theatrical production in progress that depicts the death of Loki. With Matt Damon, Luke Hemsworth, and Sam Neill playing Asgardian actors, the in-world performance is melodramatic and wildly over the top. It also happens to be a spoof of Lokis actual (faked) death from The Dark World, which was unironically just as melodramatic. Ragnarok even goes as far as using some of the same lines.

The reimagination of Thor in Ragnarok brought new life to the franchise, and to the character as well, as Thors new comedic side followed him into Infinity War and Endgame as he left his hyperdramatic image further behind. (Fortunately, the misguided Fat Thor phase that transpired between Waititis films comes to an end early in Love and Thunder.) Its also a big reason, with Love and Thunder, Thor will become the first MCU franchise to earn a fourth installment.

Even with Iron Man (Robert Downey Jr.), Captain America (Chris Evans), and Black Widow (Scarlett Johansson) gone, Hemsworths Thor remains, and the latest entry in the Thor saga looks to recreate everything that worked in Ragnarok while reinventing itself in new ways. There are flying goats and new gods, and Natalie Portman returns as Jane Foster after sitting out Ragnarokand this time, she plays a role that allows her to be much more than Thors love interest. In Love and Thunder, Foster is set to pick up Odinsons broken, famed hammer and become the Mighty Thor herself.

On Friday, Thors journey continues, and the evolutions of both the character and the franchise are ongoing. Those bleached eyebrows may be long gone, but if Love and Thunder can build off of the success of Ragnarok, and if Hemsworth gets his wish to remain in the role, Thor might just stick around for whatever apocalyptic crossover event awaits the MCU in the years to come.

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The Evolution of Thor, Marvels Mainstay - The Ringer

Navigating your spouses addiction with a family is incredibly challenging. While seeking treatment and rehabilitation is an excellent step forward, the process is a marathon rather than a sprint. Spouses guiding their partners through substance abuse recovery run the gauntlet as they try to balance family life, navigate their own emotional health, and offer support.

Keeping your family healthy mentally and physically should be the number one priority during this trying time. Here are some key considerations in pursuit of this goal.

Photo by August de Richelieu

Even at young ages, children are extremely intuitive and pick up on more than you may realize. That is why practicing open, age-appropriate communication with your children is essential while your partner navigates their recovery. Alcohol abuse and drug addiction impacts our family in many ways, and keeping lines of communication open about these impacts is going to help reduce resentment and feelings of being lied to.

Parents often try to shield their children from negative subjects. Its important to adjust the phrasing and language to help your child understand, but negative conversations must happen.

Create a safe space for your child to ask you questions and share their concerns without judgment. Validate their feelings and offer reassurance throughout the journey ahead. Remind them that substance abuse is a complex disease and that nothing that happens is ever their fault.

Protecting your childrens mental health while enduring the emotional processing of a substance abuse spouse is tough. However, its paramount that whatever youre feeling, while valid, should be filtered for your children. Regardless of what happens, your children will still feel unconditional love for their other parents.

Avoid using derogatory terms, casting blame, or putting down the other parent when speaking to your children. Find a safe space to vent your frustrations when away from them, reaching out to an online support group or trusted friend.

Photo by cottonbro from Pexels

Recovery is a family journey. Many families of people facing addiction endure traumatic events, high levels of stress, and challenges in developing healthy coping skills. Children raised in families with addiction are more likely to become substance abusers themselves. Putting support systems in place now can positively shape their path forward.

Reach out to a licensed mental health professional or take advantage of local support programs and groups. Talk to your doctor or local mental health initiatives for additional resources.

One of the best things you can do to support the health and wellness of your family is to refuse to engage in enabling behavior. Many spouses unknowingly enable their partners addiction. While these actions typically stem from love or protection of the family unit, they can make things worse.

Some examples of enabling behavior include:

If youve engaged in enabling behavior, allow yourself some grace. Their choices are not your fault; you did what you thought was best at the time. Now that you know better, you can do better.

Its important to consider this aspect of the recovery process because the risk of relapse is always there, especially during the early days. When facing this situation, you must know what to do and what not to do.

Financial strain is another huge stressor put on families of those with addictions. This issue stems from the purchasing of substances to job insecurity related to substance abuse. Unfortunately, theres no easy way to limit your spouse from accessing your shared assets.

Opening a separate account and putting away money is necessary to protect your familys health and wellness. You should use this emergency fund for you and your children to provide food and shelter as needed. This could mean paying the mortgage when your partner is unable to work or finding a place to stay the night if a potentially damaging situation arises.

Carving out time for joyful experiences for you and your children will create happy memories during a difficult time. Put together a list of experiences and activities you and your children can do together to escape the stress of daily life.

If possible, incorporate movement into your joyful activities. Run around and play tag, have a dance party in your kitchen, or go on a scavenger hunt on a local hiking trail. These moments are excellent for being present and fostering a loving connection.

Substance abuse often stems from trauma or as a coping mechanism for chronic stress. Stress also has long-term health effects that impact longevity and quality of life.

Work with your children to develop healthy stress management skills, using professional guidance as needed. Cognitive-behavioral therapy (CBT) techniques like progressive muscle relaxation (PMR) and positive visualization can help. You can also find short meditations to help your children unwind and let go of negative emotions.

Stress management also requires the prioritization of physical health. Prioritize eating nutritious food, moving the body, and getting quality rest.

As a parent, youll always feel the need to put your children first during this challenging situation. Meanwhile, you may be putting your strong emotions on the back burner to support yourself. Its essential to remember to practice self-care as well. Remember: you cant pour from an empty cup.

Find time to unplug and put yourself above others. This likely sounds easier said than done. If possible, reach out for support from others. Ask a trusted friend to watch your kids for an afternoon or evening while you take care of yourself.

Try to find micro-moments throughout the day. Maybe you cant invest in a day alone just now. However, you can sit out in the sun with your eyes closed for five minutes. You can treat yourself to a baked good or luxurious coffee drink from the local caf now and then. You can lose yourself in a book or podcast while waiting in line. Get creative and carve out these moments for yourself.

Finally, know when to draw a line in the sand with your spouse. Make the expectation clear with your partner as they navigate their recovery. Youre agreeing to be a supportive spouse, not put your children or yourself at risk. Set clear boundaries and stick to them.

This journey is difficult for everyone involved. Prioritizing the health and wellness of yourself and your children will help you navigate this difficult time and live a long, healthy life.

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Keeping Your Family Healthy During Addiction Treatment - Longevity LIVE

Memory foam is one of the most popular mattress materials, at least partly for its durability but mostly for its instant body-hug comfort. It suits pretty much all sleeping positions and body types, which is why you'll see so many all-foam mattresses in our best mattress guide.

But how long does a memory foam mattress last? And what affects their longevity? Firstly, it depends on what theyre made of - theres a big difference in quality and durability between cheaper models and the best memory foam mattresses. Here we look at how long you can expect yours to last, and how to extend that lifespan so that you get more value for your money.

Memory foam (also known as viscoelastic polyurethane foam) is a type of polyurethane foam. Developed by NASA in the 1960s for use in space aircraft seats, this synthetic foam has since been rolled out for use in a variety of consumer products from mattresses to slippers.

The name memory foam was coined because the foam has the ability to temporarily hold the shape of something pressing into the foam. So, if you lie on a memory foam mattress and stand up again, youll see the shape of your body for a short while as the foam holds the memory of your body.

Because memory foam adapts itself more to the body as heat and pressure continue, these mattresses are famous for contouring and hugging the body for excellent pressure relief.

In the case of memory foam, polyurethane is treated with certain chemicals to increase its density and viscosity, causing the material to react with your body heat and slowly adapt to your shape.

Interesting fact: memory foam isnt a single material but a name for a wide group of similar foams. Depending on the brand, you'll come across memory foam with a number of different response times (how quickly or slowly they contour to you then later regain their shape), in various firmness ratings, and infused or cut in different ways to promote airflow.

A memory foam mattress lasts six to ten years on average before loosing its shape and ability to contour to your body, but some can last 15 years or longer. Many factors affect longevity and dictate whether your mattress ends up on the shorter or longer end of that lifespan.

Good quality beds naturally last longer than cheaper models because they use more durable foams. The upside to this is enhanced sleep comfort for you, as you'll feel cooler and better supported.

In general, memory foam mattresses are among the most durable bed types and can last longer than hybrids as they're constructed from fewer components (such as coils) that are prone to deteriorating faster.

There are other ways to gauge how long a memory foam mattress will last, and they include the following:

Density When used in relation to memory foam, density is measured in pounds per cubic feet (PCF). Low PCF foams degrade faster than high PCF foams (the most long-lasting), so the more high-density foams used in your mattress, the longer it will last. These cost more, as high-density memory foam is expensive to make.

Indentation Load Deflection (ILD)This scientific-sounding term refers to the foam's firmness, and it's usually tested by a heavy duty machine that compresses a sample of the foam to 25% of its original thickness (height).

A high ILD is usually found on firmer foams, whereas softer foams have a low ILD. Thicker layers of foam will also have a higher ILD as more pressure will be needed to compress them, so they'll withstand more wear and tear in years to come.

Warranty The length of warranty offered is a good indicator of how long you can expect your memory foam mattress to last - or at least how long you can expect some level of coverage for. Most warranties run for ten years, but there are lifetime warranties on all-foam mattresses from the likes of Saatva, Nectar, DreamCloud and Avocado.

You'll still need to air and rotate your mattress regularly, and always keep it covered with a good quality mattress protector to reduce sweat, body oils and spills seeping into the mattress as these can cause the foam to deteriorate faster. If you bounce or jump on your memory foam mattress, it will also sag and dip quicker.

The bed frame you place it on can also cause premature sagging if you have a slatted base where the slats are too widely spaced apart - the foam will spill through, causing early sagging and physical discomfort to your spine because you won't be properly supported and aligned. Getting a supportive base is one way to fix a sagging mattress.

Mattresses naturally decay over the years regardless of their materials, and yellow stains on a mattress is a tell-tale sign of mattress old age.

Clean it at least twice a year

All mattresses should be regularly cleaned, with removable covers being washed frequently and the mattress vacuumed to remove dust and debris. Learning how to clean a mattress properly will help your memory foam mattress to last longer, as it will be subjected to less sweat, oils, bacteria and other nasties that can infiltrate.

To boost your bed's longevity, aim to clean your foam mattress at least twice a year. If you spill food or drink on it (or vomit or urine gets on there), tackle that immediately with spot-cleaning to reduce deep-staining and damage to the material.

Give it a proper foundation to rest on

Make sure that your memory foam mattress is placed on a good quality, solid base. Check your mattress manufacturers guidelines, as some mattresses can only be used on specific bases. But in general, solid bases or slatted bases are fine. Make sure the slats aren't spaced too far otherwise your memory foam bed won't be properly supported and the material could get damaged.

Its vital to follow the manufacturers guidelines here as not using a supportive base not only damages a mattress, but it could also void your warranty. Improper support will cause sagging, indentations and loss of shape.

Rotate it every three months

Memory foam naturally softens over time, so it should be rotated regularly to spread out wear and tear. How often should you rotate a mattress? Every three months. Check that your mattress can be rotated though, as those with zoned support can't be. A few mattresses can also be flipped, but this is unusual with mattresses in a box, which are generally designed with a specific top and bottom.

Use a bed topper

These clever accessories absorb some of the natural wear and tear that happens to memory foam mattresses, helping them to last longer. They can also be used to add firmness or softness to an all-foam bed that's not quite to your comfort liking. For our expert recommendations, check out our guide to this year's best mattress toppers for all budgets.

There are certain telltale signs that mean your memory foam mattress needs replacing. While the average foam bed will last six years or longer, cheaper models or those that aren't properly cared for will show signs of replacement sooner. On the flipside, a well-cared for bed will take longer to display signs of wear.

But if three or more of the following resonates with you, its time to consider replacing your memory foam mattress:

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This is how long a memory foam mattress lasts and when to replace yours - TechRadar

Its that time of year again when people start planning for the holidays. During the holiday season, many of us tend to gain weight. This is mostly because of the increased consumption of calorie-rich food and the sedentary behavior during the holidays. In Western societies, this annual weight gain is around 1 pound which doesnt sound like much until you have to get rid of it after the holidays.

While it can be overwhelming to start making New Years resolutions, it can be helpful to start with a plan to maintain your health style throughout the festivities. Mindset is important during the holidays, as it can be challenging to maintain a healthy eating plan and stay positive when things go wrong. Self-compassion is also a great way to allow yourself to come out on the other side happy and healthy.

Its important to be realistic when it comes to goals. Trying to go the entire holiday season without eating chocolate is likely not going to work. Once you have a good idea of which events are worth a food splurge, you can then evaluate them. That way, you wont feel left out but will also remain in control. Once you have decided which events youre going to splurge on, enjoy them guilt-free.

Eating mindfully is ultimately much more critical than controlling what you eat with an iron fist. We tend to get busy over the festive season and thus dont plan ahead or eat proper food. We end up eating in a rush or snacking rather than eating slowly and enjoying the food.

Whilst you eat, try to remove all your electronics. You dont need to be distracted by your phone while you are eating. In fact, being distracted by your TV or phone will likely lead to overeating. When you eat, chew slowly and focus on enjoying the food. This will give you a much better idea of when you are full.

One of the most important factors to consider when planning for food is making sure that youre eating properly both before and after the event. This is particularly important when it comes to cocktail parties and drinks after work. Eating a healthy snack or meal beforehand will help you to avoid making poor food choices. For longer dinner parties, try eating a balanced meal and top up on veggies to avoid feeling hungry. If you do snack, try to make sure you choose a healthy option that will help keep you fuller for longer.

Its also best to really think about why youre snacking: are you hungry or just bored? During the festive season, there are often treats everywhere. Sweets and chocolates are much more easily accessible than they are during the rest of the year.

If you struggle not to grab a bar of chocolate when theyre on the counter, try putting them away and bringing them out only occasionally. You dont have to totally avoid sugary snacks, just try to opt for fruit, nuts, or veggies most of the time.

Photo by cottonbro from Pexels

Unfortunately, most of us tend to become very sedentary over the holiday season. In the Northern hemisphere, it gets colder outside, and youre less inclined to go outside for a walk when its freezing cold. But sitting on the couch during the holidays can definitely contribute to weight gain.

Even a simple walk with your family can help prevent overeating. Its also a feel-good activity that gets you out of the house. Fresh air is always a good idea, and getting outside with the family can be a great bonding experience. You dont have to go with a crazy winter sport like skiing or start hiking up mountains. But just a walk with your dog and family can really help to keep you healthy.

Things can get crazy around the holiday season, but its important to make sure that you are taking care of yourself. We can tend to become stressed about all the tasks that need to be done. This might be getting jobs finished before work closes or even preparing for Christmas dinner, buying gifts, etcBut high stress causes high cortisol levels. This can lead to weight gain and is also linked to overeating. To reduce stress, you can try meditation, exercise yoga, or even just deep breathing. Dancing around to the new Taylor Swift album may also help.

Sleep is also vital. Stress can lead to a lack of sleep and vice versa. Sleep deprivation, like stress, is linked to weight gain. Lack of sleep seems to increase your hunger levels and is even linked to a lower metabolic rate. Try to make sure that you are getting enough sleep and arent sacrificing it in order to get through your to-do list.

https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#TOC_TITLE_HDR_2

https://www.nbcnews.com/better/lifestyle/how-prevent-holiday-weight-gain-according-nutritionist-ncna938176

https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309

https://www.webmd.com/diet/obesity/features/dont-gain-weight-during-the-holidays#1

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Managing Your Weight Over The Holiday Season - Longevity LIVE - Longevity LIVE

When it comes to anxiety, its not a rare problem. In fact, about 40 million Americans live with anxiety disorders. Over the festive season, anxiety can become even worse, especially if you have a tense relationship with some of your family. Generally, we can manage to avoid those family members that are difficult to deal with for the duration of the year. But over the holiday season, it can often feel like we are pressured into seeing all of our family. This can cause even more anxiety and stress. Strangely, though, it seems that some foods are linked to anxiety and may even trigger it. So what are these foods and could avoiding them around the holiday season help?

Bizarrely, we often tend to use alcohol as a crutch and a way to manage anxiety, especially in social situations where we feel uncomfortable. Generally, the holiday season also sees us consuming more alcohol than we might in the normal course of events. Its no secret that alcohol can have a negative impact on hydration and sleep.

Erin Palinski-Wade, RD, CDE explains it can trigger anxiety symptoms. Technically, alcohol is a depressant that can make you feel calmer. But actually, usually, this backfires. Another thing that alcohol does is change the levels of serotonin and neurotransmitters in the brain. Not only can this make the anxiety worse when youre drinking, but once the alcohol wears off, you may feel even more anxious than before.

Drinking on an empty stomach is a particularly bad idea as it can lead to a severe spike in blood sugar which can trigger feelings of anxiety. If you do want to have a drink, its best to do so in moderation and make sure that your alcohol intake is not excessive. Healthline recommends about 1 drink per day for women and 2 drinks per day for men. Of course, if you are on medication, its also a good idea to check in with your doctor. If you dont want to feel left out but want to avoid drinking, mocktails or alcohol-free beer are typically good options.

Rather frustratingly is that you, like me, are a bit of a coffee fiend, caffeine really inns your best friend if you suffer from anxiety. The more caffeine you consume, the more likely it is to cause anxiety. Dr. Daniel Devine, a Philadelphia-based, dual-board certified internist, and geriatrician explain that the

Liderina/Shutterstock

effects seem to be most prominent in those that consume five or more cups of coffee per day. Of course, this depends on your tolerance levels, so its best to try to ascertain what works for you and what your personal limits are.

The reason behind this seems to be the fact that it activates adenosine receptors in the central nervous system. These receptors are linked to the mediation of the fight or flight response. In general, caffeine is perfectly safe as long as you dont have too much. It is however important to mention that coffee isnt the only thing that contains caffeine, and its important to think about other foods and drinks that might contain it. The FDA recommends a daily caffeine intake of no more than 400 mg. For reference, the average grande medium roast coffee from Starbucks contains about 310 mg of caffeine.

Its important to start off with the fact that not all sugar is bad for you. And theres no way to completely avoid it, especially over the holiday season. The real culprit is added sugar. It has a nasty effect on your blood sugar levels. This rollercoaster also causes spikes and dips in energy and when your blood sugar crashes, it can cause a decline in mood and this is when anxiety levels tend to spike.

This happens as the body releases insulin in an attempt to stabilize blood sugar levels. However, this results in the body working harder in order to get back to

Photo by Andres Ayrton from Pexels

normal. This is what causes those nasty highs and lows. And it isnt just your usual culprits of soft drinks, cakes, and biscuits, there are a whole host of unlikely foods to watch out for, including:

If you already suffer from anxiety and are worried about becoming even more anxious over the holiday season, you might also be able to look to your plate. There seems to be no doubt that there is a direct connection between blood sugar levels and anxiety levels.

Making sure that you monitor and regulate your alcohol intake, caffeine, and sugar levels could definitely help you to combat anxiety. Of course, its definitely not a cure for it and, if you are on medication, make sure that you keep taking it as you should, especially during a time that can cause high stress and anxiety levels.

https://health.usnews.com/wellness/food/articles/foods-and-drinks-linked-to-anxiety

https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2021-11-08&apid=37389314&rvid=79199d9de2b1a6fe12578e0247f02df8428514e8feeee772acc106b4d6f580e5

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Holiday Season Anxiety: What Are The Worst Foods To Eat? - Longevity LIVE - Longevity LIVE

People who have recovered from a serious bout of COVID-19 may still have reason to be concerned for their health within the year of their recovery.

A new study published in the journal Frontiers in Medicine suggests survivors of severe COVID-19 are more than twice as likely to die within a year after infection compared to patients who tested negative for the disease or experienced only mild symptoms.

Researchers from the University of Florida analyzed electronic health records of 13,638 patients who were tested for the virus using a PCR test in the Florida health system. Among those tested, 178 patients experienced severe symptoms and were hospitalized while 246 had only mild or moderate symptoms. The rest tested negative for the virus.

The study tracked patients over 12 months after they fully recovered and found those who had severe COVID-19 were 233 percent more likely to die.

Our country is in a historic fight against the coronavirus. Add Changing America to your Facebook or Twitter feed to stay on top of the news.

COVID-19 is even more devastating than we thought when only focusing on the initial episode. The downstream risk for the most severe outcome, death, is definitely high enough to hopefully make everyone rethink the impact of COVID-19, Arch G. Mainous, a professor at the University of Florida and the studys lead author, said in a statement.

Most deaths among severe COVID-19 survivors were not attributed to complications commonly associated with the disease, such as cardiovascular, respiratory and clotting problems. Just 20 percent of deaths were associated with these issues while the majority were the result of a variety of other conditions not typically associated with the coronavirus.

Surprisingly, the study found the increased risk of dying was greater for severe COVID-19 patients under 65.

Researchers said the study underscores the importance of vaccinations in reducing severe disease.

These findings reinforce that the internal trauma of being sick enough to be hospitalized with COVID-19 has a big consequence for peoples health. This is a huge complication of COVID-19 that has not been shown before, Mainous said.

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New study finds serious COVID-19 infection could be fatal even after recovery | TheHill - The Hill

According to Wolf, maintaining muscle mass is the No. 1 thing you can do to optimize longevity. "There's this guarantee of losing muscle mass, losing the ability for maximum power production, as we age that begins in our 30s," he explains. (Specifically, you lose 3 to 8% of muscle mass per decade after you turn 30, and at an even higher rate after 60.) It's a process called sarcopenia, or age-related muscle mass loss, that happens as you age; between the ages of 20 and 80, research has found you can actually lose 40% of your muscle mass.

The key, says Wolf, is to delay sarcopenia as long as you can: "If you want to avoid a rest home, if you want to avoid neurodegenerative disease... All of that plays favorably to maintaining adequate muscle mass into aging," he says.

In terms of how to maintain muscle mass, Wolf is quick to sing the praises of strength training. "That's where the real return on investment lies with the longevity-healthspan story," he explains. While any physical activity will do, says Wolf, he especially loves workouts with basic strength training mechanics (read: pressing, pulling, squatting, hinging, lunging, etc.)just make sure you switch it up from time to time.

"Your body gets super efficient at the things that you do," Wolf explains. "The real key in this [longevity] story is a novel load, a novel experiencesomething you haven't really done before or is achieved in a different way. And a very minimal dose can go a long way."

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Betcha Haven't Heard These: A Biochemist's 3 Surprising Tips For Longevity - mindbodygreen.com

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Aging in Style: Lessons learned from athletes for increasing longevity - KCTV Kansas City

The study released by the American Health Association in March 2021 and conducted by researchers at Harvard TH Chan School of Public Health revealed that eating a balanced amount of fruits and vegetables can help us live longer.

Just two servings of fruit and three servings of vegetables can lower mortality rates. However, eating more than that does not provide any additional benefits.

The lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Womens Hospital in Boston in an interview to a news channel revealed that two servings of fruits and three servings of vegetables are the optimal amount of natural products that one can take to cut down the risk of developing any major diseases.

This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public," he said.

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Try this 2 fruits and 3 vegetables per day diet for longevity: Harvard Study - Times of India

The fruits and vegetables path to longevity  |  Photo Credit: iStock Images

So, heres the formula that we had been searching for high and low. Eating the right mix of fruits and vegetables can help us live longer, according to a new study.

Released by the American Health Association in March 2021 and conducted by researchers at Harvard TH Chan School of Public Health, the new study found that eating two servings of fruit and three servings of vegetables is associated with lower mortality rates.

Eating more than that was not associated with additional benefits, the study said.CNBC quotes the lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Womens Hospital in Boston, who says that This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public.

So, does that mean we can eat any and every fruit and vegetable, and expect the 5-a-day combo to enhance our longevity? Not all fruits and vegetables were considered equal, alerts Dr Wang.

Vegetables and fruits that showed benefits:

Not recommended for 5-a-day regimen:

How the study was conducted:

What ifone eats more servings of fruits or veggies?Eating more than five servings per day of fruits and vegetables was not linked with additional health benefits, the researchers found.

The nutty way to longevity:According to a report in the Boston Globe, nuts may help us live longer, healthier lives. New research shows that people who eat a daily handful of nuts have improved longevity, lower risk for chronic illnesses like heart disease, and are generally leaner than those who do not eat nuts.

The report says that this research in 2013, by the Harvard School of Public Health, Brigham and Women's Hospital, and the Dana-Farber Cancer Institute suggests consuming nuts regularly promotes health.

Critics say partial funding by a nut research group raises credibility questions.Walter Willett, professor of epidemiology and nutrition, chair of the department of nutrition at Harvard's School of Public Health, was one of the study's authors.

The nutritional profile of nuts, which includes unsaturated fats, antioxidants, protein, fibre, vitamins, minerals, and phytosterols, maybe what's responsible for the protective effects. Professor Willett says, "Like most good things it's a package."

Researchers saw similar results for both peanuts (which are legumes), and tree nuts such as almonds, cashews, and pecans. The family of tree nuts also includes Brazil nuts, hazelnuts, macadamia nuts, pine nuts, pistachios, walnuts, and others.

Professor Willett cautions against eating too many nuts, though. He suggests using them to replace cheese or meat on salads, tossing some into your yogurt, and mixing them with legumes for protein-rich vegetarian dishes.

Mediterranean diet linked to longer life:The Mediterranean diet, already considered one of the healthiest diets because of its link to reduced risk of heart disease, cancer, and other chronic diseases, has a new feather in its cap. A study by Harvard School of Public Health (HSPH) and the Harvard-affiliated Brigham and Womens Hospital (BWH) researchers found women who regularly consumed this diet rich in olive oil, nuts, beans, fish, fruits, vegetables, and wine in moderation may live longer. The study was published on December 2, 2014, online in The BMJ (British Medical Journal).The researchers studied nutritional data from 4,676 women participating in the Nurses Health Study. They found that those who ate mostly a Mediterranean diet had longer telomeres, a biomarker linked to longevity.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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The 2 fruits and 3 vegetables per day diet for longevity: Harvard study shows the way - Times Now

Theres a new tool in town thats supposed to help measure longevity, cognition, and the risk of long-term memory problems. (And no, its not just brain games.) The cognitive clock was developed by researchers at Rush University Medical Center in Chicago to assess brain health based on current cognitive performance in hopes of identifying individuals who might be at risk for Alzheimers and cognitive decline.

Alzheimers disease, which is of the most common cause of dementia, and other diseases of the brain accumulate slowly over time as people get older, said Patricia Boyle, PhD, professor at Rush Medical College and lead author of the study, in an original report by SciTechDaily. Age is widely recognized as the main risk factor for Alzheimers disease, but its a very imperfect predictor, since not everyone develops dementia as they age.

The theory behind the cognitive clock is fairly simple: Brain age might not match actual, chronological age. Brain function typically changes the older we get. But if theres a significant gap in brain age and our chronological age, this might be a red-flag for issues down the line.

Our new cognitive clock provides a measure of brain health that tells us more about how well a persons brain is functioning than chronological age. In this way, the clock can help us detect who is at highest risk of developing cognitive impairment in the coming years, Boyle said.

The teams results were published in the latest edition of The Journal of the Alzheimers Association.Using data from a population of 1,057 participants from previous cognitive impairment-related studies, results from a widely used mental cognition test, and other metrics from neurological evaluations, researchers were able to create a profile of cognitive aging, also known as the cognitive clock. From there, the team explored how core functions, like memory, attention, and language changed over time. Using this cognitive clock, researchers could estimate an individuals cognitive agetheir position on the clockat any given point in time.

We found that, on average, cognition remains stable until a cognitive age of around 80 years of age, then declines moderately until 90, then declines more rapidly until death, Boyle said. Further, we found that cognitive age is a much better predictor than chronological age of dementia, mild cognitive impairment and mortality. It also is more strongly associated with other aspects of brain health.

To test the clocks accuracy, the team applied the methodology to an independent sample of almost 2,600 participants to predict Alzheimers dementia, mild cognitive impairment, and mortality. Once again, they found cognitive age was a better predictor of these results than chronological age.

Essentially, what we did is use cognitive data collected over many years to create a single, easy-to-understand metric that may be used to predict health outcomes with good accuracy, Boyle said.

Fear not if youre worried that your brain might be aging faster than the rest of you. There are some science-backed ways to stay mentally sharp. Yoga can help jog your memory and improve your concentration. As can eating a brain-boosting meal thats loaded with healthy fats and antioxidants. Whatever you do, avoid falling into a mental rut, which can be the downfall of mental cognition. Instead, keep an open mind and cultivate curiosity whenever you can to keep your brain in tip-top shape.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

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The Cognitive Clock Is a New Tool Scientists Use To Measure Brain Longevity - Well+Good

The recent study of the Global Longevity and Anti-Senescence Therapy Market provides the market size information and market trends along with the factors and parameters affecting it in both the short and long term. The report researches into the Longevity and Anti-Senescence Therapy market to evaluate its current and future potential. The report on Longevity and Anti-Senescence Therapy Market also offers the market players along with the new entrants a complete view of the market landscape. This market report is an analytical consideration of the key challenges that may disembark in the market in terms of sales, revenue, export, or import.

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The Global Longevity and Anti-Senescence Therapy market is expected to reach around $800 million by 2026, with a projected CAGR of 13.9% during the forecast period.

Note: The report also covers a detailed chapter of the analysis on COVID-19 impact on this market at global and regional level in our final reports.

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Longevity and Anti-Senescence Therapy Market Competitive Landscape

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Longevity and Anti-Senescence Therapy Market Study (2021): Industry trends, Evaluation of Market status, Projected growth by 2027 The Manomet Current...

The decentralized properties that make blockchain architecture unique can also be its Achilles heel, demonstrating the importance of bringing network governance on-chain to promote a more inclusive and democratized consensus on network upgrades.

There are many bitter arguments over blockchains, whether involving how they should be run, the consensus mechanisms, implementing changes, or upgrading the frameworks. These debates have often put network communities at odds, creating schisms that eventually unfolded in hard forks. Despite the success of these consensus systems as evidenced by rising transactions and valuations, Bitcoin and Ethereums future could be in doubt.

The term consensus has to do with everything enshrined in code for the two largest networks, like transfers of value, how much miners get paid, smart contract operations, and other basic network-coded functionality. Unfortunately, that means that network consensus is not a part of addressing any severe problems or implementing even the tiniest upgrades. This parallel governance process often occurs exclusively off-chain in a highly politicized manner.

For evidence to support this very point, just look at the aftermath of the Ethereum Classic debacle. Or consider the amount of time it has taken Ethereum to update its consensus mechanism from proof-of-work to proof-of-stake. Implementing any network upgrades in this manner is arduous, time-consuming, and not a function of on-chain consensus.

You can think of consensus as a parallel economic system whereby participants worldwide can operate under the same economic framework without any legal oversight or geographical constraints. Still, without any connection between governance and consensus, attempting any major upgrades can theoretically happen without the communitys consent or blessing.

Fortunately, other networks are capably demonstrating that on-chain governance is possible and also effective when adapting to a constantly changing digital environment.

When evaluating the scope of the problem through the lens of Ethereum, its Ethereum Classic hard fork was over a serious disagreement whether code is law or can be broken to protect the community. At present, both networks are compatible thanks to network upgrades mirrored in Ethereum Classic.

However, the disagreement effectively split the community down the middle because Ethereums original structure didnt provide an on-chain governance mechanism to facilitate this dialogue. Solidarity will be the key to longevity for blockchain, and the breakdown of such can cause unnecessary infighting and distractions.

Networks like Tezos and Polkadot have responded to these events with a much more community-oriented approach. The networks communities can vote on proposals and upgrades by employing an on-chain governance model instead of more centralized off-chain governance measures. Besides improving overall participation, it gives every stakeholder skin in the game.

The success of these measures is evident, with Tezos able to upgrade itself just as seamlessly as a computer or phone periodically installs software updates. In the last two years alone, Tezos has undergone multiple major upgrades, each of which has added value to the overall network while developing the infrastructure and setting the stage for future updates.

By comparison, it has taken Bitcoin four hard forks to simply implement minor changes. The more straightforward approach of on-chain governance makes other competing networks like Polkadot much more flexible and adaptive to changes that can unfold, not to mention improving overall blockchain democratization by decentralizing control over a networks future.

If blockchain truly endeavors to challenge the status quo, network governance should reflect that notion by upending the role of gatekeepers and shunning the politics that have divided communities. By combining consensus, governance, and the protocol in one package, these divisive hard fork events can be avoided outright, all while solidifying the outlook and securing the longevity of these systems.

The flexibility of on-chain governance by design means the ability to respond to external technology changes that other, more rigid architectures will find difficult to adopt. Although code may be law in the blockchain universe, its still comprised of a network of humans, and governance should absolutely be a mirror reflection of that reality.

Do you think the Bitcoin and Ethereum chains will follow the example of Tezos and Polkadot to expand on-chain governance? Let us know in the comments section below.

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Disclaimer: This article is for informational purposes only. It is not a direct offer or solicitation of an offer to buy or sell, or a recommendation or endorsement of any products, services, or companies. Bitcoin.com does not provide investment, tax, legal, or accounting advice. Neither the company nor the author is responsible, directly or indirectly, for any damage or loss caused or alleged to be caused by or in connection with the use of or reliance on any content, goods or services mentioned in this article.

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Why On-Chain Governance Is Critical for Blockchain Growth and Longevity Op-Ed Bitcoin News - Bitcoin News

A curious side-effect of sentience is the awareness of death. Medicine, wellness, meditation, philosophy, neural transfers, even literature and the arts a great deal of human endeavour is tasked with either trying to prolong life, or deal with the reality of its end. It turns out that even the best efforts at least those that aim at corporeal immortality and longevity are bound to be futile.

According to a study published in the journal Nature Communications, the human body cannot survive beyond the age of 150 years, eating right and exercising notwithstanding. Researchers used a combination of data from blood tests from over five lakh people as well as mathematical modelling to conclude what we all know already: Everyone is going to die. The body will deteriorate to such an extent that it will not be able to fight disease or recover from even minor injuries. Despite the obviousness of the finding, its implications are serious. Prolonged old age already, human beings are, on average, living longer than ever before means that the burden on the working population is bound to increase, and that retirement will have to wait for many. After all, if youre going to live to 150, its hardly possible to stop earning at 60. And, to make matters worse, there is no guarantee that the quality of life at 150 will really be something worth living for.

The fear of death, and the futility of life, is of particular resonance now the pandemic has made people confront their own mortality on a scale not seen since World War II. In the aftermath of that war, the absurdity of social norms and ambition was articulated by the existentialists. This time, perhaps, the lessons that are drawn will be a little more hopeful: At the end of it all, people may simply give up the race against death and see that theres more in the moment than planning for a future that can be robbed by a microbe.

Originally posted here:
The limits of life - The Indian Express

Previous issues surrounding reporting tools reporting heavy wear on SSDs in Apple Silicon Macs now appear to be fixed in macOS 11.4

Solid State Drives (SSDs) can only be written to so many times before they can become unusable, but it takes many years. A series of reports in February 2021 about the SSDs in M1 Macs, however, appeared to show that their lifespan was considerably reduced.

At the time, an AppleInsider source within Apple, not authorized to speak on behalf the company, told us that it was a data reporting error within the tools used to report SSD wear. According to that source, it was not believed to be an actual hardware issue with the SSD, nor were the SSDs aging notably faster than prior because of RAM swap or other reasons.

Now that same source has told AppleInsider that the issue has been fixed in the latest release of macOS. AppleInsider can also now independently confirm that macOS 11.4 is reporting proper uptime statistics as well, where it was not previously.

Separately, users on Twitter including one of the developers working on the Linux port to Apple Silicon, developer Hector Martin, have now also reported that the issue is resolved.

Follow all the details of WWDC 2021 with the comprehensive AppleInsider coverage of the whole week-long event from June 7 through June 11, including details of all the new launches and updates.

Update: The fix was originally implemented in betas of macOS 11.4. It was made available to the public in the macOS 11.4 release.

Stay on top of all Apple news right from your HomePod. Say, "Hey, Siri, play AppleInsider," and you'll get latest AppleInsider Podcast. Or ask your HomePod mini for "AppleInsider Daily" instead and you'll hear a fast update direct from our news team. And, if you're interested in Apple-centric home automation, say "Hey, Siri, play HomeKit Insider," and you'll be listening to our newest specialized podcast in moments.

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Apple resolved M1 Mac SSD wear reporting issue in macOS 11.4 - AppleInsider

"It's consistency and hard work with the use of all the ingredients that are available to me, like the Theragun for example, that helps keep my body in the best shape," he explains to us over email. "Its critical to work hard and at the same time to recover well. Not just the day after a match, but during the weeks, the months, and the years later."

"Longevity is the most important thing, and as you can see my longevity is great. I'm 36 years old and I can still compete with the best players and can still maintain the shape I was in when I was 20 years old. It's not easy, but consistency takes you to perfection."

Perfection is exactly right - the five-time Ballon d'Or has scored 22 goals in 27 games, he's reported to have 7% of body fat, an astounding 50% muscle mass, and ultimately a physique that literally is comparable to a 20-year old.

This morning, it was revealed that Ronaldo has partnered with creators of the Theragun, Therabody, with plans to use the platform to amplify the importance of whole-body wellness.

"I remember the first time I used a Thergaun was in 2017. The first feeling I had was cool or different because it's nothing like other things available on the market," he explains. "I use it almost every day. Before each game, I have to use the Theragun. I like to use it on my feet because it makes me feel very relaxed the day before a game."

"My body is the most important thing to me; it's my weapon. Your mind and body control everything, so you have to take care of the best things that you have and I do-- consistently," he adds. "I work hard everyday to take good care of my body and mind."

As part of his own personal focus on whole-body wellness, the renowned Juventus striker eats up to six meals and take five naps in a single "typical" day.

He is known to start his days with ham and cheese and a side of yogurt for breakfast. When he gets hungry a little later in the day, Ronaldo likes to snack on avocado toast.He then typically eats two lunches and two dinners to fuel the rest of his day - the first lunch of chicken and salad followed by fish of some variety accompanied by salad, eggs, and olives. And In the evening, he'll either stick with fish swordfish, tuna, or braised cod or switch to some type of meat.

"In football you have basic points - from training well to eating properly to drinking properly and so on, but recovery for me and from my point of view is the most important thing. If you prioritise recovery after training, you will be much better for the next training session and for the next game. I list recovery as the second or third most important thing to me."

See the article here:
Cristiano Ronaldo on The Key to His Longevity: "Consistency Takes You to Perfection" - Men's Health

Research into longevity invariably lands on the importance of eating well and engaging in regular exercise. Less resources have been devoted to assessing the impact your mental health can have on your overall life expectancy. That is not to say studies haven't been conducted in this area. In an influential Canadian study, depression was associated with an increased risk of premature death.

To further test this hypothesis, and determine the optimal time for rising, lead author Iyas Daghlas, M.D., turned to data from the DNA testing company 23 and Me and the biomedical database UK Biobank.

Daghlas then used a method called "Mendelian randomization" that leverages genetic associations to help decipher cause and effect.

"Our genetics are set at birth so some of the biases that affect other kinds of epidemiological research tend not to affect genetic studies," said Daghlas, who graduated in May from Harvard Medical School.

More than 340 common genetic variants, including variants in the so-called "clock gene" PER2, are known to influence a person's chronotype, and genetics collectively explains 12-42 percent of our sleep timing preference.

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Chronotype is the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl.

Researchers assessed de-identified genetic data on these variants from up to 850,000 individuals, including data from 85,000 who had worn wearable sleep trackers for seven days and 250,000 who had filled out sleep-preference questionnaires.

This gave them a more granular picture, down to the hour, of how variants in genes influence when we sleep and wake up.

In the largest of these samples, about a third of surveyed subjects self-identified as morning larks, nine percent were night owls and the rest were in the middle.

This suggests that if someone who normally goes to bed at 1am, goes to bed at midnight instead and sleeps the same duration, they could cut their risk by 23 percent; if they go to bed at 11pm, they could cut it by about 40 percent.

It's unclear from the study whether those who are already early risers could benefit from getting up even earlier.

But for those in the intermediate range or evening range, shifting to an earlier bedtime would likely be helpful.

If you're struggling to wake up in the morning, try keeping regular sleeping hours.

"This programmes the brain and internal body clock to get used to a set routine," explains the NHS.

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How to live longer: Waking up an hour earlier may be linked to a longer life - here's how - Daily Express

Name: 150 years old.

Age: 150 years old.

Appearance: The new threescore and ten.

What does that mean? Threescore and ten, or 70 years, was the old biblical measure of your allotted time on earth. And 150 is the latest measure.

You mean were all going to live to be 150? No. Its just that 150 is as long as anyone is ever going to live.

Who says? A new study published in Nature Communications, which analysed medical data from hundreds of thousands of volunteers, boiling them down to a single measurement of ageing, the dynamic organism state indicator.

What did they learn? Their findings suggest the human bodys progressive loss of physiological resilience the ability to recover from illness and other stress factors reaches a critical point, resulting in a fundamental or absolute limit of human lifespan somewhere about 150 years.

Thats ridiculous. Did this study include any vampires? Not knowingly. Anyway, this is supposed to be good news. 150 is almost double the current UK life expectancy.

I know, but I assumed that by the time I got to 80, they would have extended it to somewhere between 900 and for ever. Dont fret. A startup is developing treatments that could extend limits on lifespan dramatically.

For everyone? No, for dogs. The startup, operating under the brand name Loyal, is embarking on a study of more than 500 dogs, and hopes to have specific anti-ageing treatments for pets within three years.

Whats the current maximum age for a dog? The oldest verified canine was an australian cattle dog called Bluey, who died at the age of 29 in 1939. More recently, there have been unverified reports of dogs living to 30.

And whats that in human years? 210, give or take.

You mean my dog is going to live longer than I am? Well no, because a dog year is equivalent to seven human years, and even thats an unreliable approximation of

This is an outrage! At this rate my dog will have to pay to have me put down. Focus on the positive a study of canine longevity could ultimately be of benefit to us all. Dogs are one of the best models of human ageing, says Loyals founder, Celine Halioua.

In that case, my dog says he would like to volunteer for trials. What a good boy.

Do say: Stay active, maintain a healthy weight, die anyway.

Dont say: Eat more meat, chase more cars.

Go here to read the rest:
150 years old: how the quest for eternal life found its natural limit - The Guardian

Sense of balance tends to deteriorate as you get older and this can cause you to lose self-confidence for many reasons. A stooping posture can negatively affect self-esteem, for example. Research also suggests balance can influence your life expectancy.

Dr Michael Mosley cited a study on his BBC podcast Just One Thing with Michael Mosley that found a "clear relationship" between how long people in their 50s could stand on one leg with their eyes closed and whether they would be alive 13 years years later.

The Medical Research Council tracked 5,000 people born in 1946 throughout their lives.

At the age of 53, they completed the tests during home visits from specially trained nurses.

In the standing on one leg with eyes closed test, men and women who were able to hold the position for less than two seconds were three times more likely to die before the age of 66 than those who could hold it for 10 seconds or more.

READ MORE:The best time of the day to shower for your health - doctor issues important advice

Those unable to do the test at all were more likely to die in the following 13 years.

Dr Rachel Cooper at the Medical Research Council said: The majority of these studies are done in older people but we have shown that even in this younger age group, where you would not expect pre-existing disease, we are still seeing these measures are picking up some underlying ageing and disease process.

Drilling down further into the possible explanations for this association, Dr Mosley spoke to Professor Dawn Skelton at Glasgow Caledonian University.

One possible explanation is that people are more prone to falling, incurring serious injuries, Dr Skelton said.

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A more likely explanation is that it could be a symptom of a more serious disruption in the body.

According to Dr Skelton, it could be a sign the brain is not communicating with the rest of the body.

There is also some suggestion that improving your balance can improve your life expectancy and overall health.

"If you can improve your balance, it can make a big difference to the prevention of hip fracture," she said.

What's more, there is some suggestion that improved balance helps cognition and prevents and slows the chance of getting dementia, Dr Skelton said.

Dementia is a syndrome (a group of related symptoms) associated with an ongoing decline of brain functioning.

How do I assess my balance? You should first practice standing on one leg, advised Dr Mosley.

"Standing one leg with your eyes closed can be harder," he noted.

"If you're doing more than 10 seconds you're doing well."

You can also practice balance exercises to improve your balance.

"Do not worry if you have not done much exercise for a while, these balance exercises are gentle and easy to follow," says the NHS.

Try to do these exercises at least twice a week and combine them with the other routines in this series:

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Dr Michael Mosley reveals how standing on one leg every day can have huge health benefits - Express