Tag Archives: prevent

How to Prevent Muscle Loss as You Age

This is a big problem for those who are getting up there in age. This article was on ‘Fox news’ and I know lots don’t watch or read Fox news so am forwarding it on to you as I think it is important.

As you get older, changes in your sex drive, energy levels and memory are all things you have to contend with.
Between 5 and 13 percent of people age 60 to 70 and between 11 and 50 percent of those age 80 and older are affected by sarcopenia(muscle loss)

To help prevent this here are some suggestions:-

1. Eat protein-rich foods.
We do not eat enough protein, calories and amino acids. People who doubled up on protein had an increase in muscle protein synthesis. Eat Eggs, chicken, turkey, fish, dairy, beans and legumes they are all great protein sources. Add a whey protein shake into your diet to get your fill.

2. Off to the Gym:
weight training is crucial because it consistently activates and signals the muscles to grow.
150 to 300 minutes of any type of moderate-endurance exercise a week is so good for your muscles

3.  Sleep.
7 to nine hours is recommended

4. Don’t cut carbs.
You need the energy you get from carbs. Aim to get 6 to 11 servings of whole grains, sweet potatoes, beans, legumes and fruit.

5. Get enough vitamin D.
Sunlight is essential. Also get plenty of orange juice, cereals, fatty fish like salmon and mackerel, beef liver or egg yolks.

6. Limit your alcohol intake.
Not a good one for me but try if you will. Women should limit their alcohol consumption to one glass per day — a 5 ounce glass of wine or a 12 ounce beer — and men should limit it to two.

source

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Prevent Overcooking Chart!!

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October 8, 2016 · 5:27 PM

Survive Crisis No 6 – You Are Alone

You have suddenly become nauseated, dizzy and weak. Don’t wait around and self diagnose. Is it a Stroke, Heart Attack, Vertigo? You cannot tell. If you think you are going to faint or blackout sit down so that you don’t hurt yourself if you fall.

 

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a. Call 911 or the emergency number of the country you are in. (I think personally it should be the same number world-wide). Because this is not the case when you travel always take note of what the emergency number is in that country as you never know when you need it.

Unlock your front door. If you are fainting get on the floor and if possible call verbally for help.

 

b. If this happens while drivingPull over to the side of the road and put on your  flashers. Call 911 and do not get out of the car as you may get knocked over by a passing vehicle.

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c. Emergency responder instructionsThey will often place you in what they call ‘Recovery Position’ which is protection from hurting yourself if you become unconscious. 

Arrange yourself in this position by lying on your side with your bottom arm extended out from your body. Bend your top arm 90 degrees and drape your top wrist over your bottom elbow. Drape your top leg over your bottom leg.

Organizing your limbs in this way will prevent your body from rolling into another position .

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d. Extra ProtectionIf you have a chronic condition it pays to always keep your cell phone handy. Another protection for speedy attention,  have your blood group written down or on an ID necklace  or any drug that you may be allergic to. It could save your life.

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Did You Know – 06/23/2014

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1. To sharpen scissors, simply cut through sandpaper.

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2. A very simple solution to get rid of furniture scratches!

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3. Use rubber bands to help open a jar easily: place one around the jar
lid and another around the middle of the glass. The rubber provides
friction to prevent your hands from slipping.

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4. To prevent your eyes watering while chopping onions, wipe the chopping
board with white vinegar (which won’t affect the taste of the onions)

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5. Store bed sheets inside their pillowcases for easy storage and access

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6. Drop a couple of denture cleaning tablets into the
toilet bowl at night to clean off stubborn stains.
But put the Dentures in a convenient glass near by..

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Did You Know – 06/09/2014

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1. Excellent idea. Will tell my Mother about it as she is always complaining about her wine being watered down by the ice cubes.

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2. Place a wooden spoon over a pan to stop the water from boiling over. This is so good as I am always putting something to boil on the stove, work on my computer then forget about it and end up with a mess because I had forgotten about it

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3. Genius.

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3. Wrap rubber bands around the ends of a coat hanger to prevent dresses from slipping off.

 

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4. Yet another use for drinks can ring-pulls! Use to create a hanging loop for picture frames by screwing into the back.

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5. Use egg boxes to store delicate Christmas tree decorations

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