If you have arrived at this page because you clicked the green button then we would like to say a BIG Thank You for re-confirming your subscription to our newsletter. Look out for new offers and promotions coming soon! (If you clicked the button by mistake, just let us know by sending us an email to email@example.com or unsubscribe at any time).
Other interested parties and clients wishing to receive our newsletter from the 25th May 2018 onward can do so by subscribing to our (SendinBlue) newsletter list by using the form here.
Our newsletters often contain the following:
Special offers on treatments & products
News & updates about chi yu treatments/therapies
News & updates about new therapists
News & updates about new products
Discovering interesting topics about health & beauty
Sharing in the things that fascinate & delight us!
The General Data Protection Regulation (GDPR) is a new, Europe-wide law that replaces the Data Protection Act 1998 in the UK. It is part of the wider package of reform to the data protection landscape that includes the Data Protection Bill. The GDPR sets out requirements for how organisations will need to handle personal data from 25 May 2018.
To standardize European data protection regulations.
To give citizens control over how their personal data is used.
To make sure that companies are aware of their responsibilities regarding personal data.
Over 40% of 40- to 60-year-old Britons walk less than 10 minutes per month according to an Independent report by Rachel Hosie. That’s way below the minimum required amount of physical activity to promote good health. Based on the recommendations by the National Health Service, people aged 19-64 should spend no less than 150 minutes on moderate aerobic exercises—in addition to two full-body strength training sessions—per week.
The good news is that you can simply trade off the duration for more intensity if you don’t have 150 minutes to spare. Unfortunately, this is not really a viable option for people with limited mobility. Well, this is where low-impact home workouts come in.
Getting the Right Equipment
According to fitness expert Max Lowery, high-intensity workouts can make mobility issues worse. You see, high-impact movements can be extremely dangerous if done with incorrect form—which you’d probably end up doing if you already had limited mobility to begin with. Couple this with the fact that your body is most likely also not ready to handle such a high level of physical stress and you open yourself up to all sorts of chronic injuries. This is exactly why fitness equipment like recumbent bikes are better than, say, treadmills in this case. They allow you to get a quality cardio workout without subjecting your knees and back to intense impacts. Just pair them up with a set of selectorised dumbbells and you have everything you need to get a low-impact full body cardio and strength training workout. Just focus on slow, controlled movements and light weights and work your way up as you get stronger.
Don’t worry if you don’t know how to get started. Just ask your doctor for help in designing your program. The last thing you want is to end up stuck with a training regimen that further aggravates any mobility issues you may have. Keep in mind that at the end of the day, your number one priority should still be to get better.
Let’s face it: not many people get to keep their resolutions past January. The good news, though, is that we get another chance to make positive changes in our lives and finally improve our health, start saving more money or maybe even pick up a new musical instrument as of course, the Chinese New Year does not happen until February 16th. But this is where the good news ends. The whole concept of New Year’s resolutions, whether we list them down in January or February, is flawed to begin with, so there’s a big chance that we’ll be back to our old ways by March. Here’s why:
We rely too much on motivation
The thing with motivation is that it comes and goes, so it’s not a good foundation to build our resolutions on. This is why people quit a week into January. Making a list of resolutions in December is exciting because everyone’s doing it. Everybody’s looking forward to making some big changes along with the coming of the new year. Once January rolls in, however, the excitement wears off just in time for them to actually start doing the work so a lot of people end up just quitting.
We try to do too much too soon
According to a study published by the American Psychological Association, willpower is a limited resource. The more temptations we have to resist—as what occurs when we have too many resolutions to keep—the faster our willpower drains. When this happens, we inevitably go back to what’s comfortable, which is our state before we started with our resolutions.
The good news is that the same study points out that you can easily improve your ability to resist temptation just by living a happier life. This means you should strive to minimize your exposure to things and situations that stress you out. If it can’t be helped, however, relaxing activities like spa treatments and massages at your local wellness center should help you recharge much more quickly.
Also, try to make your resolutions as easy to stick to as possible to further lessen the amount of willpower they drain. Take eating healthier, for instance. Instead of eating just salads, why not go for a diet that incorporates delicious meals into the menu? You’re already doing something good for your body. Why not enjoy yourself along the way?
The secret to success
It all boils down to how good you are at managing your limited willpower. As long as you reduce the number of things that can drain it, minimize stress either through relaxing activities or the complete avoidance of stressful situations, and make your resolutions as easy to commit to as possible, you can make lasting positive changes in your life not only during the two New Years but throughout the rest of each year as well.
Mental health conditions are a big challenge facing the UK currently, with Mind stating that an estimated 25% will be diagnosed with mental health conditions each year. Many mental health diagnoses are treated through a combination of medication and classic, western therapy, such as CBT. However, there are more options. With east-meets-west therapy becoming popular, there are a number of excellent holistic therapy methods that could aid someone diagnosed with a mental health condition.
Acupuncture is the process of inserting needles into specific points along the human body. The aim of this is to subtly manipulate qi – the life force of a person’s body. For many years, it has been used for mitigating back pain and the effect of migraine with general effectiveness, with acupuncture now recommended by the NHS. When it comes to mental health, acupuncture has been shown to help relieve stress and the symptoms of anxiety. This can have wider ranging effects, such as for those investigating schizophrenia treatment and care options and other mental health diagnoses requiring the use of antipsychotic medication. Acupuncture can help to manage stress and anxiety, alleviating symptoms.
Herbal medicine is another complementary medicine that can help to alleviate other symptoms. In the UK, herbal medicine is tightly regulated, with many Indian and South Asian herbs reserved for medication and rigorously controlled. On the upside, this means that some herbs that could interact dangerously with regular treatments are restricted. However, it can mean some innocuous substances are restricted. There is plenty of material on the internet demonstrating how things as simple as Indian herbal tea can help to alleviate symptoms; as can some medicated herbs. Just read the label.
A word on aromatherapy. Usually consisting of the diffusal of essential oils intermingled with gentle massage techniques, regular aromatherapy can be a wonderful way to enhance regular therapeutic treatments and deliver a holistic sense of well being. When you feel you are too far away from your next appointment, you can deliver an aspect of aromatherapy in your own home by investing in essential oils and taking a bath, or using hot water to steam your head whilst listening to relaxing music.
Holistic therapy can take the edge off the treatments associated with the challenge of mental health diagnosis. In the best case, it can enhance and bring positive change to the rate of your recovery.
Therapeutic activities and relaxation are essential to wellness—and it is vital to develop mindful habits and hobbies at home that help you unwind. After a long week at work, you should ask yourself this question: how do I like to relax? If something doesn’t immediately come to mind, it might be worthwhile to develop a new, comforting hobby—like origami.
Origami is a staple of Japanese culture, evolving over centuries from very basic, ritual folds to the variety of complex, contemporary designs that are common today. There are many unique origami patterns you can buy with simple-to-complex instructions to help you as you fold. Discovering a new hobby like origami can be a way for you to expand on what you already enjoy or for you to form a new passion that brings you a sense of ease.
Enhances Awareness and Focus
One of the benefits to practicing origami is that it has the power to be as therapeutic as other wellness activities and relaxation techniques. This is because focusing on the folds can improve spatial and perception skills. With improved spatial visualization, you can improve your attention and concentrate on the present moment.
For these reasons, origami can become a way to engage in focused attention meditation—a type of meditation that trains the mind to center on one single object. Origami experts claim that once you begin to know the folds by heart, it will become a meditative process that allows you to meditate on practice, perspective and patience. In turn, this will lead to a strengthened sense of calmness, as the mind will be stabilised.
Letting Go of Self-judgment
Another therapeutic benefit to practicing origami is its ability to help practitioners be less critical. Origami is ultimately a peaceful hobby, and it is a rewarding, beautiful art form that inspires a spirit of accomplishment. By completing the folds, you will slowly realize that you will be less critical of yourself overall, as you will be finding mini successes as you go along.
Just like other wellness practices, like yoga or meditation, the key to inner peace is always to let go of self-judgment and perfectionism. Origami can fuel this inner peace, as no origami model will ever be completely perfect—because it is made by a human and not by a machine. But in realizing this, you can let go of any pretensions and just enjoy the gradual completion of whatever you make.
Thus, origami is a great way to supplement the other wellness treatments that you adopt with a goal to achieve inner harmony and a sense of calm.
It’s the time of year for giving holiday presents, and as you shop for your loved ones, you may want to leave some space in your list for a few fitness gifts for yourself. Research reveals that most people in the UK are failing to get enough exercise, with a whopping 80% of Brits failing to meet the target of taking moderate exercise at least 12 times in a month. Having no time to exercise and fear of being judged at the gym have resulted in individuals skipping out on physical activity, but fortunately, others have found a solution to their gym woes by exercising at home. If you’ve been exercising at home for the past few months, then you may need a few things to make your workouts even better. Here are 5 fitness gifts to give yourself to enhance your home workouts.
Gym Equipment Wipes and Cleaning Supplies
If you have a gym inside your home, then you’re already on your way to fitness, especially if you spend at least three times a week working out in there. However, your fitness equipment may be teeming with bacteria, especially if you don’t wipe them down or disinfect after every use. Specially designed wipes and gym cleaning supplies will help you to clean and sanitise your gym equipment in no time at all. Regular cleaning will make your equipment last longer, and in doing so, you also make sure that you don’t get sick from or pneumonia or meningitis, which are caused by common bacteria that you can find in a gym.
After several weeks of working out, treat yourself to a deep tissue or holistic massage. It’s a great way to enhance your fitness plan as it can relieve aches and pains, relieve stress, and promote relaxation and better sleep. Make sure to go to a reputable spa or health centre that has experienced massage therapists to get a good and effective massage treatment.
A Bluetooth Speaker
Working out at home means that you get to play the music of your choice while doing cardio or body weight exercises. Instead of listening to your favourite workout playlist and tracks on your phone, get yourself a Bluetooth speaker for better sound quality. Listening to upbeat tunes on a good speaker can motivate you to exercise and make it more enjoyable.
A Water Cooler for Your Home Gym
Having a water cooler in your home gym means that you stay hydrated while working out and you get access to clean drinking water without having to go all the way to your kitchen. Drinking water during and after your workout is essential to your health and helps to regulate your body temperature while you exercise.
New Gym Towels
Having a clean gym towel on hand is crucial for your own personal hygiene while working out at home. Treat yourself to several microfibre, cotton, or bamboo fibre towels and make sure to throw them in the wash after every use.
This holiday season, treat yourself to a fitness gift to enhance your home workouts. Consider any of these gift ideas for a healthy body and to make your workouts more enjoyable.
In addition to the popular range of greeting cards based on tradition Japanese art we now have A3 size (297x420mm) prints of the same art for sale. We liked them so much that we have decorated chi yu with some of the prints. Many of the prints are by Katsushika Hokusai, the renowned Japanese artist, such as the “Great Wave” above and “Red Fuji” below. We have landscapes, flowers and animal themes to choose from. Please take a look at the collection on your next visit to chi yu.
Available to buy in store. Price £19.99* each. We also have frames for sale, please ask for details.
(*Qualifies for 10% when bought after a treatment)
While many people associate acupuncture with a Chinese tradition, its popularity and efficacy has seen it used widely across Asia. As such, acupuncture has seen a unique development in Japan, with foundations in traditional theories and practices inspired by China but following an evolution all its own.
Japanese acupuncture is not a single, unified approach, but rather a generalised term for a variety of styles, methods and techniques which reflect certain common elements amongst Japanese practitioners.
One of the most noticeable differences between TCM/ Chinese acupuncture and Japanese acupuncture is a “less is more” approach to needling. For those worried about needles or pain, the good news is that Japanese acupuncture is more gentle – it places an emphasis on finer needles, with shallower insertion and more delicate stimulation to provide smaller but more targeted doses of treatment.
However, it’s not just about the needles – Japanese acupuncture also uses a wide range of other treatment options during a session, including moxa techniques, cupping, tuina massage, auricular acupuncture, structural adjustment and channel stretching exercises. The use of moxibustion in particular is very common in Japanese-style treatments, and uses very small doses of moxa (sometimes known as rice grain) burned on acupuncture points. In fact, there are even moxa specialists in Japan who use nothing else in treatment.
Japanese acupuncture is very hands-on, with palpation being a key factor in both diagnosis and treatment. A diagnosis is made by feeling for changes in the pulse, the abdomen and the acupuncture channels. Even during treatment, more time is spent looking for that goldilocks point that is “just right”! This makes Japanese acupuncture a particularly dynamic approach, as it is always looking for changes and feedback over the course of a session.
The Japanese approach also places a particular emphasis on “root treatment”, which is defined as treating the most significant underlying or constitutional imbalance which is causing the problem. Ultimately, treating the root enables the body to restore itself and heal more efficiently and bringing it back into balance more quickly.
Japanese acupuncture is now available at Chi Yu on Mondays with our new practitioner Jerrold. Jerrold graduated with a BSc in Acupuncture from the London College of Traditional Acupuncture in 2010, and has since been on a never-ending journey exploring the wonders of Japanese acupuncture and learning from experts in the field such as Stephen Birch and Kiiko Matsumoto. Trained in both TCM and Japanese acupuncture, Jerrold’s main aim is to provide calm and gentle treatments tailored to each patient’s individual needs.
Watch our video about Acupuncture at chi yu (also in Japanese and Chinese narration here)
When you think of a healthy lifestyle, chances are you think about cutting calories and finally dusting off your gym membership. But no healthy lifestyle choice will be good for you if it doesn’t make you happy, such as if it’s too restrictive. It’s time for nourishment, not punishment! You need to focus on connecting your body and mind, with your lifestyle choices and beneficial holistic therapies. Here are 6 simple steps to be healthier, which could even add 14 years to your life.
#1: Get Your Hands On The Right Food
It’s really easy to fall into a bad eating habit, choosing processed and unhealthy foods that don’t nourish your body. Making the change to healthier foods isn’t about cutting out the delicious snacks you love, but having a more balanced approach to food. It’s about being more mindful about what you eat so that you give your body what it needs, instead of just eating for the sake of it or to deal with uncomfortable feelings.
Be smarter about your treats, such as by trading sugar for honey, and reaching for yogurt instead of cream. These small changes will still make you feel satisfied, but without the extra fat and calories.
Add more fresh produce to your eating plan. It might seem difficult at first, but small changes go a long way to achieving your goal. For instance, adding a fruit or vegetable to every meal will mean that you’ll easily consume three or four servings of fresh foods by the end of the day. This is also a smart way to replace unhealthy or processed food options.
#2: Lower Your Stress
Stress is linked to many diseases, such as heart attacks and strokes. Although you can’t completely eliminate stress from your life, you can find ways to better manage it. It helps to write down your stress in a journal, talk to a supportive friend, and try to see the bigger picture. Chances are, what you’re worrying about now won’t matter in five years. To keep stress at bay, regularly book massages. When a therapist touches your body at certain points, it encourages blood flow circulation and drains your lymphatic system of toxins. A massage with bamboo and jade stones symbolise energy, life energy and strength in the Far East. Pressure placed on the body from bamboo canes melt away stress in the muscles, while jade stones encourage the body’s elimination of harmful toxins, helping you feel rejuvenated – physically and mentally.
(Video Introduction for: Manual Lymphatic Drainage Therapy at chi yu)
#3: Start Moving
Exercise is important to stay healthy. Research has found that it can boost your health in many ways, such as keeping your heart healthy because it reduces blood pressure. But if you don’t enjoy the exercise you’re doing, it can make the experience stressful and unpleasant. Choose an exercise that you really enjoy, such as dancing, going on bike rides, or walking, and then get a workout partner who will help to keep your sessions fun as well as motivate you.
It might also help you to get a fitness tracker. A study in the American Journal of Preventative Medicine found that people who used fitness trackers increased how active they were by almost 40 minutes every week. Fitness trackers can keep you motivated because when you see your progress, you’ll be inspired to do more.
#4: Quit Your Bad Habits
What are your bad habits? Do you drink too much or smoke? You might depend on these bad habits, such as reaching for cigarettes when stressed, but such bad vices don’t help you for longer than a few moments. Meanwhile, their negative effects can last a lifetime, such as the various health conditions that can arise from smoking. Replace bad habits with more positive activities, such as visiting an art gallery after work instead of going to the pub for a drink. It takes 66 days to create a habit, which is just over two months, so stick with it and you’ll find yourself feeling better and living a more positive life.
To help you on your new path, consider acupuncture. It’s been used in Asia for thousands of years and promotes the flow of the body’s energy known as “chi.” Acupuncture can reduce withdrawal symptoms when combined with conventional treatment, easing cravings, anxiety, and tiredness.
(Video Introduction for: Acupuncture at chi yu)
#5: Create A Healthy Work-Life Balance
You can’t work all the time –not only will you be stressed, but you’ll miss out on the chance to enjoy yourself. There are many things you can do to encourage a healthier balance between work and life.
Think about what you’re grateful for every day, as this will make you more appreciative of your life and boost mindfulness. If you’re always trying to achieve more and more, you’ll miss out on what you’re already blessed with.
Give as much of your time as you can to others. The bonus of volunteering is that it gives you a sense of purpose, reminding you of what’s really important in life.
Remember that charity starts at home, though, so be available to your loved ones. Having a support system is an important part of life as it helps you better meander obstacles and challenges.
Focus on hobbies that make you happy. It’s too easy to forget about our inner children, and yet experiencing simple delight in fun activities is what we should nurture in our lives because it helps us to remember not to take life too seriously all the time and live in the present.
#6: Check Your Mood
Life can be busy and noisy, so it’s important to take time every day to relax in a quiet place. Here, you can be alone with your thoughts and feelings, and “check in” with yourself about where you’re headed and what you want out of life. Notice any negative feelings that come up, like jealousy or depression, and see what is happening in your life to make you feel them. Remember, it’s not what you feel but what you do with those feelings that matter. Use them positively and you’ll live a healthier and more harmonious life. For instance, if you’re feeling jealous, perhaps it’s a sign that you want more out of your life. It can therefore be a motivation to help you live the life that makes you happiest.
Essential oils are also capable of banishing negative energy, and Holistic Aromatherapy uses them to flood the body and mind with harmony. Essential oils are life essences from plants that have powerful chemicals to ease stress. Massage and inhalation help the body absorb essential oils so that they can influence your emotions, helping you find greater balance and peace.
(Video Introduction for: Oriental Aromatherapy at chi yu)
When your life is in harmony, you’re happier and healthier. That’s why it’s important to pay attention to how you’re living, from what foods you eat to making time for holistic treatments that balance your energy. When you do this, you’ll make better choices that lead to greater spiritual, mental, and physical health.
We all need to find an appropriate balance in life. It’s especially true if we want to reap the benefits of a healthier, happier lifestyle. An intense physical regime is nothing without a vitamin-fuelled diet, a conscious connection with our spiritual self and a focus on making time for the things and people we care about most. Essentially, what we all need to aim for is a holistic approach to health and wellbeing.
Pregnancy, in particular, is a time when finding the perfect balance becomes even more important. The decision to carry a life inside of us for nine months is perhaps one of the greatest decisions we’ll ever choose to make. It’s the wake up call we need to readdress where we place emphasis in our lives and to consciously work towards giving our body what it needs and deserves. So, how should we go about creating this balance?
Exercise and Muscle Building
Let’s begin by being perfectly clear. Pregnancy is not the time to be exercising in a way that your body is not familiar with. If you didn’t jog regularly before pregnancy, you really shouldn’t begin jogging every day for half an hour now that you are. But, it is important to commit to some kind of exercise routine. It’s a particularly good idea to find a way of building muscle during pregnancy.
Pregnancy makes it more difficult for women to build and maintain muscle strength and while there’s plenty of time after birth for new mums to get back into shape, labour is often less arduous when pelvic floor muscles are strong. Great care must be taken however when performing any kind of exercise that places strain on the abdomen, with some exercises completely prohibited.
Going for walks, gentle stretching, a water class for pregnant women and the occasional use of light weights to help keep leg and arm muscles in good shape will really help to keep you feeling fit until your baby is born. It will also help you to control excess weight gain at the same time.
There’s always a new-fangled diet making an impact on the masses, but the very best nutritional advice, particularly for pregnant women, is to find balance with every meal. That means lean proteins, whole grain carbohydrates, plenty of fruits and vegetables, omega-3 fatty acids and lots of water to keep you hydrated.
If the body receives all of this on a daily basis, your digestive system will get what it needs to function, you’ll have the energy you need to get through the day and you’ll be supplementing your brain and other organs with everything they need to stay sharp and healthy for longer. Having said that, there are some foods that pregnant women should avoid. These include unpasteurised cheeses, raw meat and fish, more than six ounces of tuna a week (as it has high levels of mercury), and caffeine.
Relieving Unpleasant Pregnancy Side-Effects
While pregnancy is an incredible experience, it can also bring with it a number of health issues, some more complex than others. Not all women suffer from the same complaints and it’s very common for women to live through totally different experiences from one pregnancy to the next. No child is like any other and so no pregnancy is comparable to another either.
Backache, changes to your skin’s natural condition, insomnia and cramps are just some of the minor ailments that pregnant women can experience, particularly as they get closer to the birth. Massage and a range of other complementary therapies can help alleviate the pressure placed on your spine, reduce your risk of cramping and improve the quality of your sleep; particularly as your tummy gets bigger and laying down becomes more uncomfortable. Indeed, there are many ways in which holistic and natural treatments can make both the pre and postnatal experience even more incredible.
The Benefits of Massage, Acupuncture and Aromatherapy
There are three holistic treatments worth considering during your pregnancy.
1. Massage. Massage therapy offers a particularly effective response to water retention. Many pregnant women during the third trimester suffer from swollen hands and ankles caused by weakened muscle mass. Massage treatment that works its way into the lymph zone has the ability to soften tissues, increase circulation and reduce fluid collection.
2. Acupuncture. According to the British Acupuncture Council, pregnant women who suffer from morning sickness, high or low blood pressure, constipation, back ache or varicose veins might want to consider acupuncture as a natural alternative to traditional Western medicine.
3. Aromatherapy. Particularly effective in helping pregnant women break the disruptive pattern of insomnia, the suggestion is to place a few fresh drops of essential oils on your pillow before bedtime. Lavender, camomile and ylang ylang tend to work best. (Note: only recommended during second and third trimesters).
(Click to watch video by Chi Yu: Omedeta Maternity Care – therapies for mums-to-be and new mums)
Little Beauty Treats
There’s also nothing wrong with taking the time to treat yourself to a few beauty treatments. Your skin, hair, hands and feet need just as much attention as your diet, your muscles and your vital organs. A monthly investment in something to make you glow on the outside is another step towards finding the perfect balance needed during this very special period of your life.
Essentially, it’s all about harmony. Get some exercise, enjoy the final few months at work, eat well, read something to stimulate your brain, sleep soundly, spend time catching up with friends and invest in a massage or two to release the strain on your back when necessary. Share your time evenly across all tasks and make yours a holistic approach to health and happiness. You’re in the process of creating another human life, after all.
Chi Yu Wellness Centre is the winner of the 2017 Book Local Community Choice Award for the Wellness Centre category in London.
We have been “awarded the 2017 Book Local Community Choice Award for top Wellness Centre in London for your commitment to excellence in providing the best level of service to your customers on an ongoing basis.”
Exercise and even dance therapy are key to reducing risks for dementia and related diseases based on recent evidence by scientific studies. Without a doubt, the benefits of exercise on your mental health are numerous, significantly improving moods, creating extra energy and preventing mental illnesses. In addition to physical movement and dancing, dementia can be prevented by stimulating the mind and brain with mental exercises as well as healthy diets and lifestyles.
In the UK, there are 850,000 people affected by dementia and this figure is expected to rise to 2 million by 2051. A person develops the condition every 3 minutes or 225,000 this year alone according to the Alzheimer’s Society. The risk factors for the brain disorder include cardiovascular diseases, poor lifestyle and genetics. These factors are crucial in determining whether a person is likely to contract dementia or not. The fantastic news is that there is something you can do about these risk factors. For example, lifestyles can be modified whether you are smoking, drinking or simply living unhealthily.
Exercise to Avoid Dementia
One of the main components to healthy living is exercise. The NHS UK recommends 150 minutes of moderate exercise in a week for adults (19-64) and some form of strength exercises 1-2 times per week. It does not need further scrutiny to understand why exercise is good for you. When you are physically active, blood and oxygen supply to the brain is enhanced contributing to the development of new neurons. It increases your energy, improves sleep and uplifts your mood. Physical activity improves your blood circulation, gets your heart pumping and strengthens cardio functioning. Hence, on a scientific level, exercise is good for your physical health and mobility.
Its most important benefit, however, is that exercise is linked to emotional wellbeing. Studies show that there is a connection between exercise and mental health. When you exercise, the brain produces and releases serotonin, a neurotransmitter that puts you in a good mood. Not only will you feel great after a workout or cardio exercises, your mental condition is also enhanced putting you in high spirits, making you forget problems, clearing cobwebs and invigorating spirits. Improving lifestyle through exercises contribute to preventing the early onset of dementia by enhancing mental health.
Dancing: A Better Alternative
If you love to dance, you are in for a treat. Not only does dancing makes you feel good and gives those rusty bones a chance to stretch, it also improves your mood and alters your mental health. Further still, evidence (New England Journal of Medicine study, 2003) suggests that frequent dancing is the most important activity to ward off dementia reducing the risk by as much as 76%, better than doing crossword puzzles (47%) or reading (35%).
The research looked at 11 activities and found that freestyle dancing is the most beneficial in reducing dementia. Dancing requires constant and rapid decisions forcing your brain to rewire and renew in several ways. The study concluded that sequenced/choreographed dancing and sports (cycling, swimming) had no benefit in reducing the risk of dementia.
Similarly, a 2012 study at Minot University in North Dakota suggests that dancing improves cognitive skills and moods. Other researches point out the benefits of the activity such as mood improvement, stress reduction, memory and spatial recognition development.
Getting the brain worked up is vital to keeping it healthy. On top of physical movement and dancing, nurturing the brain with mental activities can help it stay alive and renew neurons. Reading, doing crosswords, playing video games and learning new things such as languages are stimulating activities for the brain that can reduce your chances of getting dementia in the future.
As you grow older, your body will progressively weaken and become susceptible to many different health problems, ranging from high blood pressure to mobility impairment. As such, it is increasingly important for you to adopt healthy eating and lifestyle habits as you age. Unfortunately, many seniors in the UK are not doing so. According to an article published in AgeUK, more than one million Britons above the age of 65 are either at risk of malnourishment or malnourished. Here is a guide that can help you improve your health and well-being.
Healthy Eating Tips
Drink More Water: As you age, it is likely that you will feel thirsty less often. However, you should still make a point to drink a minimum of six times every day, or more if the weather is warm or you are exercising. Drinking water is important because it supports many vital functions in your body, including hydration, blood circulation, and digestion.
Consume LessSalt: Overconsumption of salt can lead to increased risk of heart disease and high blood pressure. You can reduce your salt intake by limiting your consumption of high-salt foods such as cured meats, snacks, and sauces. Also, make a point to select low-salt varieties of foods when shopping and use herbs and spices to flavour your foods instead of salt.
Limit Intake of Saturated Fats and Trans Fats: Saturated fats and trans fats are detrimental to health, and they are often found in foods such as pastries, pies, fried and battered foods, chips, and chocolate. If you enjoy eating desserts, choose those that are partly nutritious and avoid foods that are high in sugar, saturated fats, and trans fats. Examples of healthier options include fresh fruits, and whole grain-based cakes and crumbles.
Increase Calcium Consumption: Osteoporosis is a condition that reduces the density of bones, making them more vulnerable to fractures. This condition is commonly experienced by elderly people, but you can control it by consuming enough calcium, vitamin D, and fluoride. Calcium is one of the most essential nutritional needs of seniors, and it can be found in dairy products such as milk, cheese, and yoghurt.
Being physically active is one of the best ways to stay healthy during old age. It can improve your energy levels, heart health, bone strength, respiratory system, immune system, and overall well-being. To get enough exercise, you can try walking, jogging, playing sports, or following an exercise program. Yoga can also be very beneficial to your health, as it can enhance your blood circulation, reduce stress, and boost your mental health. It is also important that you get enough sleep every day and go for regular medical checkups to keep track of your health.
(Photo by: Naori)
For an elderly person, relaxation is not only a form of enjoyment, but also a necessity to a certain extent. So, pamper yourself with a visit to a spa or wellness centre every now and then. This can help reduce stress and rejuvenate your body, mind, and spirit. There are many different services available in a wellness centre, including facial, massage, physical therapy, and yoga lessons. Some of these services provide therapeutic healing and pain relief, and they can make you feel more refreshed, energised, and younger.
(Deep Tissue Massage at Chi Yu)
Staying healthy as an elderly person can be challenging. However, if you have enough discipline and perseverance to maintain a healthy diet and lifestyle, you will be able to live a happier and longer life.