You should drink water as you feel thirsty throughout the day. This amount varies from person to person and depends on your activity level as well. Ultimately, your thirst should be your guide when it comes to water intake. You can perform a hour fast whenever you choose. You just have to make sure that you prepare for your fasting day in advance. Eating healthy and well-rounded meals prior to the fast will help your body get through the hour period.
How does the body use energy?
Foods high in fiber will help your body feel full long after eating. Fruits and vegetables contain water, giving you more hydration. Drink water and other calorie-free beverages during the fast, but keep in mind that beverages with caffeine may cause you to lose more water. Drink an additional cup of water for every caffeinated beverage to help balance your intake.
You may want to have a small snack or eat a light meal when your fast ends to help you ease back into your regular eating routine. Be cautious when trying this approach. Talk to your doctor about your health before attempting it on your own. Your doctor can talk to you about your individual benefits and risks, as well as advise you on how to conduct this type of fast in a healthy and safe way.
Proponents of this diet claim that by restricting your calorie intake to once per day, you ensure that your body stays in a constant state of burning…. You've likely heard of a number diets that have you eating fewer calories or specific foods. But what about a diet focused on eating no food at all?
Intermittent fasting is when you manipulate your eating patterns. Many people consider it appealing because it doesn't involve large daily calorie…. Researchers say you can drop some pounds by fasting every other day, but you can lose just as much weight with other dieting methods. Are juice cleanses all hype? Or do they have credibility? Learn about safety concerns to consider, how to get started, and even some tasty recipes to…. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
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Healthy living. Services and support. Service profiles. Blog Blog. Blog authors. Podcast Podcast. Healthy ageing - stay mentally active Share show more. Listen show more. More show more. Researchers believe that many of the supposed age-related changes which affect the mind, such as memory loss, are actually lifestyle related. Keeping an active body is crucial if you want an active mind. Some of the conditions and events more common to old age that may hinder brain function include dementia, Parkinson's disease and atherosclerosis. Growing older does not mean that your mental abilities will necessarily be reduced.
There's a lot you can do to keep your mind sharp and alert. Researchers believe that many of the supposed age-related changes that affect the mind, such as memory loss, are actually lifestyle related. Just as muscles get flabby from sitting around and doing nothing, so does the brain. A marked decline in mental abilities may be due to factors like prescription medications or disease. Older people are more likely to take a range of medications for chronic conditions than younger people.
In some cases, a drug or a combination of drugs can affect mental abilities. Certain diseases that are more common to old age, such as Alzheimer's disease, can also be the underlying cause of declining mental abilities. It is worth checking with your doctor to make sure any cognitive changes, such as memory loss, aren't associated with drugs or illness. Age-related changes to the brain Some of the normal age-related changes to the brain include: Fat and other deposits accumulate within brain cells neurones , which hinders their functioning.
Neurones that die from 'old age' are not replaced. Loss of neurones means the brain gets smaller with age. Messages between neurones are sent at a slower speed. The brain can adapt A brain that gets smaller and lighter with age can still function as effectively as a younger brain. For example, an older brain can create new connections between neurones if given the opportunity.
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There is evidence to suggest that mental abilities are 'shared' by various parts of the brain so, as some neurones die, their roles are taken up by others. Physical fitness is important Some conditions that can affect the brain's ability to function, such as stroke, are associated with diet, obesity and sedentary lifestyle choices.
Suggestions include: At least 30 minutes of moderate exercise every day delivers an oxygen boost to the brain. Exercising in three minute blocks is enough to deliver significant health benefits. Regular exercise can improve your brain's memory, reasoning abilities and reaction times. Avoid the complications of obesity such as diabetes and heart disease by maintaining a healthy weight for your height. Avoid smoking and drinking to excess.
Eat a healthy diet Good nutrition helps to keep your brain in optimum condition. Suggestions include: Make sure your diet contains sufficient B group vitamins. Glucose is the brain's sole energy source, so eat a balanced diet and avoid extreme low carbohydrate diets. Narrowed arteries atherosclerosis can reduce blood flow to the brain, so make sure you eat a low fat, low cholesterol diet. Improve your mental fitness Researchers at Stanford University USA found that memory loss can be improved by 30 to 50 per cent simply by doing mental exercises.
The brain is like a muscle - if you don't give it regular workouts, its functions will decline. Suggestions include: Keep up your social life and engage in plenty of stimulating conversations. Read newspapers, magazines and books. Play 'thinking' games like Scrabble, cards and Trivial Pursuit. Take a course on a subject that interests you.
Cultivate a new hobby. Learn a language. Do crossword puzzles and word games. Play games that challenge the intellect and memory, such as chess. Watch 'question and answer' game shows on television, and play along with the contestants. Hobbies such as woodwork can improve the brain's spatial awareness. Keep stress under control with meditation and regular relaxation, since an excess of stress hormones like cortisol can be harmful to neurones.
Boost your memory Good recall is a learned skill. There are ways to improve a failing memory no matter what your age. Suggestions include: Make sure you're paying attention to whatever it is you want to remember. For example, if you're busy thinking about something else, you mightn't notice where you're putting the house keys.
Use memory triggers, like association or visualisation techniques. For example, link a name you want to remember with a mental picture. Practice using your memory. For example, try to remember short lists, such as a grocery list. Use memory triggers to help you 'jump' from one item to the next.
One type of memory trigger is a walking route that you know well. Mentally attach each item on your list to a landmark along the route. For example, imagine putting the bread at the letterbox, the apples at the next-door neighbour's house and the meat at the bus stop. To remember the list, you just have to 'walk' the route in your mind. Conditions and events that can impair brain function Getting older doesn't necessarily mean that the mind stops working as well as it once did.
However, some of the conditions and events more common to older age that affect brain function include: Atherosclerosis Dehydration Dementia, such as Alzheimer's disease Depression Diabetes mellitus Heart disease Medications - prescribed medicines should be regularly reviewed so that unwanted side effects are avoided, and drugs should be discontinued if they are no longer required Poor nutrition, vitamin deficiency Parkinson's disease Stroke.
Many conditions can be managed Many of the conditions that may affect brain function can be managed effectively. The following factors have all proved to be important: Lifestyle and diet changes Monitoring tests for hypertension, cholesterol and diabetes Medications. Where to get help Your doctor Gerontologist Neurologist Things to remember Researchers believe that many of the supposed age-related changes which affect the mind, such as memory loss, are actually lifestyle related. Get a health check Our bodies need a tune, just like the vehicles we drive, and this is especially important as we age.
Eat well At this stage of life, we have different dietary needs — we are less active and our metabolism slows down. Keep up your fluids Did you know most adults lose about two to three litres of water per day? Get off your butt Many of us tend to be less active as we get older, which can lead to chronic health problems such as heart disease, diabetes and some cancers. Be active Make time for 30 minutes of physical activity each day. Give your brain a boost Our brain is like a muscle, it needs a workout to keep it working effectively.
Don't be a falls risk Falls are a major cause of injury for older people. Go easy on alcohol and cigarettes If you drink alcohol, have at least one alcohol-free day a week. Get social Experts are studying the link between friendships and our health. Look after your skin One of the first signs of ageing is changes to our skin.
Don't go it alone When we get older, we can find ourselves isolated for all sorts of reasons. Got some time on your hands? Coping with pain We all experience aches and pain as we get older, but when pain is persistent, it can really get on top of us and interfere with our daily lives. Some people are naturally more forgiving than others.
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But even if you're a grudge holder, almost anyone can learn to be more forgiving. Forgiveness is a commitment to a personalized process of change. To move from suffering to forgiveness, you might:. As you let go of grudges, you'll no longer define your life by how you've been hurt.
You might even find compassion and understanding. Forgiveness can be challenging, especially if the person who's hurt you doesn't admit wrong. If you find yourself stuck:. If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn't always the case, however. Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn't. Getting another person to change his or her actions, behavior or words isn't the point of forgiveness.
Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life. The first step is to honestly assess and acknowledge the wrongs you've done and how they have affected others. Avoid judging yourself too harshly. If you're truly sorry for something you've said or done, consider admitting it to those you've harmed. Speak of your sincere sorrow or regret, and ask for forgiveness — without making excuses.