How to Maintain Good Balance As You Age

As we age, our balance tends to be a little less on target. This can happen for many reasons. But this is not a fate you have to be resigned to. You can always do exercises that enhance balance as you age. There are also little-known secrets to preventing some of the hidden reasons your balance could go off that nobody thinks about.

The first thing you should do upon noticing your balance isn’t that great anymore:

Your balance is run by the fluid in your ears and by your eyes. If anything interferes with either of those things, it can throw your balance off. The very first thing you do upon noticing your balance is not what it used to be–is to visit the doctor. They will look into the ears, the eyes and even the brain if need be to tell you what is happening here. Older folks are in the most danger of a fall and can benefit the most from this advice.

Your ears may need to be flushed out incase there is a clogging problem. Earwax and fluid trapped in them by way of swimming or the shower may be the cause. Another issue is wearing glasses or contacts that throw your balance off as well. Sometimes all it takes is a little eyeglass change and your balance returns.

Your balance can also be off because of your shoes! As we get older, our shoe size increases because our feet flatten out more. So, if you go to the podiatrist you may well find out that you are in need of a shoe size adjustment.

Now, after all that–it just may be a byproduct of aging that requires you to do some balance and coordination exercises. The exercises outlined here are simple as well as safe and effective. You will need a high back chair that is NOT a swivel and does NOT have wheels.

Stand beside the chair and gently place your hand on the upright back of the chair. Lift your right foot as high off the ground as you can slowly until you feel you need support with your hand. Tighten your grip on the back of the chair and regain balance. Then lower foot until you can loosen the grip on the chair back. Switch feet and repeat as many times as comfortable.What this will do is give you balance and train your mind to safely know how your feet should be positioned to maintain your balance.

The next exercise is also simple and an old fashioned one–yet–physical therapists will the same technique with fancier equipment. Place a book on your head (a very light one will do) and a piece of tape in a straight line on the floor and follow it. Posture is one of the causes of degenerating balance.

Another sweet one is the sobriety test! Yes. we want you to stand on a tape with one foot in front of the other, and touch your nose with each hand and switch. Do this slowly while not looking at your feet. Make sure you have the chair next to you at all times and repeat until its perfect!

Get Rid of Dry Mouth With These Useful Tricks

Dry mouth is a condition that is the result of decreased production of saliva. Dry mouth can make it difficult to talk and can also lead to malnutrition. Extreme dry mouth can produce significant permanent mouth and throat disorders that ultimately inhibit a person’s quality of life. 10% of all people develop saliva production disorders, like dry mouth. Generally saliva production disorders affect the elderly, and is more common in women than men. Read More

Nutrition After 30: Weight Loss and Metabolism Changes

Nutritional needs change with age. Nutrition after 30 means less calorie requirements. However, micronutrients do not decrease, in fact the need for micronutrients increases with age. Older adults may need more micronutrients such as calcium, vitamin D, and dietary antioxidants. In fact not getting enough calories after 30 can make you gain weight. There are ways to increase your metabolism after 30, although it may be a challenge.

Nutrition after 30 is not all that complicated, but there are a few necessities. It will become imperative that you take vitamins and supplements to make up for all the things that you cannot get through your diet. For men and women, you should be having a multivitamin, calcium, vitamin D, and fish oil. When choosing a multivitamin, it is important to make sure the multivitamin has 100% of the daily value of the 10 essential vitamins. When choosing calcium, choose one with 600 mg calcium, 400 mg magnesium, and 1000 IU vitamin D. When choosing fish oil your dose must be 600 mg of DHA omega-3 fatty acid.

Nutrition after 30 can be tricky if you are trying to lose weight. You must make sure that you are getting enough calories. If you do not get enough calories that can actually make you gain weight. When you are in your 20s in order to lose weight all you had to do was cut back on calories and do a bunch of cardio exercises right? Well now if you tried that you would fail miserably. Since your body has changed the hormonal balances will cause just the opposite effect. As you get older it would be important to include resistance training and strength training into your routine, as muscle burns fat. You will still need to do cardio but not as much 20 to 30 minutes five times a week will give you ultimate fat loss. Finally, of course you’ll need to take your vitamins.

As you age of course your metabolism will slow down, however, that does not decide your fate. There are many ways to speed up your metabolism and put a rush on the process of breaking down proteins, carbohydrates, and fats for energy. Putting on 5 to 10 pounds of lean muscle mass will actually rev up your metabolism by about 100 calories each day. If you choose to do high intensity interval training, your workout will be able to burn calories long after exercising. Don’t forget to get some rest, skipping out on sleep will mess with your metabolism and not in a good way.

Nutrition after 30 also requires a little meal timing. It is also recommended as you age to eat every 2 to 3 hours, three meals a day and two snacks. Eating frequently doesn’t mean snacking all day long, mindless eating it will cause weight gain. Eat lots of protein fruits and vegetables to rev up your metabolism and help you lose weight.

Just because you’re getting older doesn’t mean you’re destined for poor health. Getting older just means you have to take care of your body in a different way. Taking vitamins is absolutely imperative for weight loss, good health, and balance in your digestive system. Take care to eat enough throughout the day, as malnutrition will only lead to weight gain. Using little tips and tricks to speed up your metabolism throughout the day will help you not only lose weight, but feel good as well.