INCREASING YOUR HEALTHSPAN WITH DEEP BREATHING AND MEDITATION
STRESS AND RESILIENCY
Stress is a normal, natural part of our lives and in the right amounts can be be good for us. Most of us need to learn how to meet challenges head-on rather than deferring and avoiding. The ability to manage and cope with stress and bounce back from adversity is called resilience. According to Mayo Clinic's Embody Health, here are some ways to fortify your resilience: Practice Optimism-choosing to be positive and seeking positive outcomes helps people bounce back from difficult situations. Forgive-offering forgiveness reduces stress and makes it more likely that people will forgive you, too. Holding grudges and carrying bitterness is a cancer to your soul that will do more harm to you than anyone else. Relax-practice deep breathing and meditation on a daily basis to increase your relaxation skills. Laugh-find some joy in every day and don't sweat the small stuff. Make connections-relationships are the most important part of this life and make sure to treasure them. Create a support network of family and friends and expand that network by getting more involved in your community. Focus on what you can control-you can't control the past, other people, and some events, but you can control your response to them. Take an objective look at your interactions and if you practice optimism, forgiveness, relaxation, and laughter, chances are they will improve.
BIOMARKERS AND STAYING YOUNG
There are certain biomarkers that are key physiological factors that affect your health, vitality, and the way you age. Some of the most important of these are: lean body mass, strength, bone density, aerobic capacity, blood-sugar tolerance, cholesterol levels, blood pressure, body-fat percentage, and basal metabolic rate. With proper levels of activity, exercise and nutrition, these biomarkers can be improved in most people regardless of age. Remember to contact your physician before you start a new exercise program or do exercises that are new to you. It is also recommended that you work with an exercise professional to make sure that your program is both safe and effective.
Lean Body Mass
LEAN BODY MASS refers to the amount of lean muscle tissue that you have on your frame. Most people lose half of their muscle mass between the ages of 25 and 80, and that loss typically accelerates after the age of 45. This loss parallels the reduction in muscle fiber size, particularly fast twitch or Type II muscle fibers in our lower extremities. Our largest muscle groups are the gluteal region, quadriceps, and hamstrings. Resistance training that results in strength gains in the lower extremities is essential to maintaining or increasing muscle mass.
LEAN BODY MASS is an extremely important biomarker because it greatly influences other biomarkers such as strength, basal metabolic rate, bone density, and glucose tolerance. Increasing our lean muscle mass can help slow the aging process, improve our functionality, and enhance our quality of life.