What is something we don’t really like to talk about, but happens to all of us at one time or another? Constipation! And here is a few ways to combat it when you experience it.
Fixate on Fiber
Eating high-fiber food is one of the seven key choices of Long Life Eating as explained in my blog Here. One more reason to get more fiber is that it’s a magic ingredient when it comes to relieving constipation. Fiber is the indigestible parts of plants. When eaten in whole fruits, vegetables, and grains, it serves as a wick in your stomach, soaking up liquid and creating bulk to make it easier to move stools out of your system. Your goal is 20 to 30 grams a day, which is easy enough to get if you have a breakfast of high-fiber cereal with a cup of strawberries, then have a salad and a cup of beans or brown rice with lunch or dinner.
Bake some muffins
Just mix in 2 teaspoons of psyllium seed or husk for each muffin you’re making. This grain is a natural laxative that’s great for simple constipation, although it may take a day before you get relief. You can also sprinkle 2 teaspoons of psyllium over cereal or yogurt.
Carry a refillable water bottle
Actually, get two. Fill them halfway with water and freeze. Then pull one out, top it off with water, and carry it with you everywhere. When it’s empty, fill it halfway with water again, put in the freezer, and take out the other bottle. Sometimes you just don’t feel thirsty but you need to keep drinking.
Get evaluated for depression
The links between the brain and the gut are powerful. It’s why you often feel nauseated when you’re nervous or can’t eat when you’re stressed. This strong link could be why a British study of 35 women found that those who were anxious, depressed, and having difficulty maintain intimate relationships were more likely to be constipated than healthier women. The reason? Your mental state affects the function of the nerves linking the brain to the gut. The less arousal in the brain – common with many psychological conditions – the less stimulus to the gut. It could explain why low doses of antidepressants, often prescribed for gastrointestinal conditions like irritable bowel syndrome, are so effective.
Hit the gym
Move, Move, Move. Physical movement gets other things moving, including our bowels. But the more you sit on the couch or go from car door to bed to car, the less likely you are to go to the bathroom.
About 30 minutes after waking up, just after that first cup of hot coffee or tea, is the ideal time or a bowel movement, so create a place for it in your schedule. Instead of rushing through your morning, gulping the coffee, and scarfing the bagel, design a new schedule. Wake up, sip the hot drink while perusing the paper, then take your favorite section with you to the bathroom. Keep doing this even if you don’t initially have any luck. Remember, you are retraining your system, getting it back on a schedule. Eventually the muscle memory will kick in.
So, if recently things are going as you would like them to be in the bathroom, try a few of the tricks above and see what kind of difference it make for you!
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Heartburn. So, what is it, really?
Despite its name, heartburn has nothing to do with the heart. Heartburn is an irritation of the esophagus -- the tube that connects your throat and stomach. It's caused by stomach acid. This leads to a burning discomfort in your upper belly or below your breastbone.
Most of us have experienced it at one time or another, but how can we stop it? Here are 8 ways to prevent and manage heartburn.
Most of us eat the way we do everything else – too fast! When you eat too fast, you take in more air with your food, which can distend your stomach and lead to belching – which can also force stomach contents upward. Try this: Take a bite, put your fork down, swallow, talk to your dining companions for a minute or read a page of your book, then pick up your fork and take another bite. A bonus: You’ll eat fewer calories because your body has more time to sense fullness, even though you’ve eaten less food.
Closely monitor your food choices
Although the traditional advice is to cut out certain foods like tomatoes, spicy foods, fried foods, and alcohol if you have heartburn, the evidence just doesn’t support it. Instead, learn what foods make your stomach burn. Grab a notebook and, over a week’s time, list the foods you eat during each meal. Then note any signs of heartburn and how long after eating they occur. Look for patters, and if you see a suspicious food, cut it out. If your condition improves, you’re done; if it doesn’t improve after a week, add back that food and cut out a different suspect.
When you’re upright, the contents of your stomach stay down, so walk instead of lying around after eating, raise the head of your bed in some way to keep stomach acid flowing downward, and even consider eating while standing if it helps. Stanford University researchers evaluated more than 2,000 students on treatments for heartburn or GERD and found that “gravity” solutions worked to prevent that burning feeling.
The closer you are to a “normal” weight, whatever that is for you, the fewer symptoms of heartburn and GERD you’ll experience. Why? The primary reason is probably that extra weight increases pressure on your abdomen. Also, overweight people are more likely to develop a hiatal hernia, which occurs when the top part of the stomach protrudes into the abdominal cavity, increasing reflux.
Skip that before-bed soda – or sleeping pill
It’s been found that carbonated beverages and the most widely prescribed class of sleeping pills- benzodiazepines like diazepam (Valium) and Iorazepam (Ativan) – can lead to heartburn during the night, disrupting our sleep. And no, you don’t have to swallow them together to get the result.
A study by Australian researchers found that applying very light stimulation to the wrist area with electrical acupoint stimulation (a needleless version of acupuncture) reduced relaxation in the lower esophagus – a contributor to GERD and reflux – by 40 percent during the stimulation compared to no change with a sham procedure.
See a sleep specialist
A sleep specialist for GERD? Yes, it seems that the same treatment used for obstructive sleep apnea, I which you stop breathing multiple times during the night can help with nocturnal GERD, or sever nighttime heartburn. The treatment is called continuous positive airway pressure (CPAP). You sleep with a mask over your nose that’s attached to a machine that delivers pressurized air to maintain an open airway. It appears to work for GERD by increasing pressure in the back of the throat and preventing stomach contents from coming up into the esophagus, much the way a blowing fan keeps draperies pinned against a window. Since GERD and obstructive sleep apnea often occur together, that visit to the sleep specialist could be more worthwhile than you think.
Make a doctor’s appointment
Persistent backflow of digestive juices can damage the esophagus, possibly leading to a condition called Barrett’s esophagus, a potential precursor of esophageal cancer. If your heartburn has moved beyond the usual discomfort and is causing a chronic cough, nausea, vomiting, or wheezing, see your doctor immediately.
Heartburn will affect us all at one time or another, and unfortunately probably more as you age, so keep this advice handy for when it comes around for you!
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Did you know that healthy teeth are more than just a social asset? Just think of all the world’s healthiest, most disease-fighting foods which tend to be crunchy (think fruits, vegetables, whole grains, and nuts) and they require a good set of teeth to eat them. When teeth hurt your diet goes downhill.
Healthy gums guard against major health problems, too. A growing stack of research shows that even low-level gum disease revs up your immune system around the clock, fueling the chronic, low-level inflammation that contributes to clogged arteries, high blood sugar, and perhaps even Alzheimer’s disease.
Teeth go through life, too, and they age just like the rest of the body. So taking care of them is very important at any age.
Here are some things to do today to keep your teeth as young as you keep your body!
Brush up your expectations
Many people believe that tooth loss is inevitable with age. This is entirely untrue. We can keep our teeth healthy for a lifetime.
Faithfully follow the basics
Unless you’ve been on a deserted island for the past 30 years, you’ve heard this a million times: Brush twice a day and floss once a day. There’s no better way than that to care for teeth and gums.
Brush along to your telephone’s timer (or egg timer if you still have one!)
Two minutes of brushing, with light to medium pressure, is the most effective way to remove the most plaque. Longer and harder actually is not better – in fact, it may damage your gums as well as the softer, thinner enamel on the sides of your teeth.
To prevent overzealous brushing, use a soft-bristled toothbrush and hold it like a pencil, moving it in circles rather than up and down. Think “sweep” rather than “scrubbing.”
Invest in a floss holder or use disposable floss picks
A disposable one-use holder or disposable floss picks are all good choices. Floss once a day – it will take the plaque and leftover food that a toothbrush can’t reach. Be sure to rinse afterwards.
Clean your tongue, too
Use your toothbrush or a special tongue scraper to gently remove filmy material from your tongue. One study of 51 sets of twins by the New York College of Dentistry, twins who added tongue brushing to the tooth-cleaning and flossing routine reduce gum bleeding by 38 percent after just two weeks- and had less bad breath.
Schedule dental cleanings and checkups the day before your birthday and again on your “half-birthday”.
Your smile will be whiter in pictures, and you’ll cut you odds of developing gum disease in two was. First, Professional cleanings remove calculus – hardening plaque that can make gums recede – even better than brushing and flossing. Second, your dentist will have a chance to check for signs of gum disease.
Turn in earlier – and stop smoking
Japanese factory workers who slept seven to eight hours per night and didn’t smoke cigarettes were less likely to have gum disease than those who snoozed for six hours or less, say researchers. Those who didn’t smoke and controlled their stress had better oral health, too. The connection? Lack of sleep, high stress, and smoking all lower immunity, giving infection under the gum-line free rein.
So, remember to take care of your teeth just as you take care of your body for Long Life Living.
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Your body speaks to you all the time. Do you listen to what it is saying?
Most people don’t. Life is much easier ignoring those little pains, that bad week of sleep, the occasional stomachache, these reoccurring colds. Most of the time the problem just goes away on its own, you reason. What’s different this time?
And the truth is, a lot of people seem to get by just fine ignoring their symptoms and health problems. But that doesn’t change the important fact: Your body has told you something is wrong, and you chose to ignore it. Perhaps your stomach pain was merely a reaction to a bad piece of fruit, or maybe it meant that your stomach is beginning to have serious troubles. You just don’t know.
Is this how you treat an automobile that suddenly made odd noises, or if a wet spot started to reveal itself on a ceiling in your home? We hope not.
One of the truisms of life is that a problem ignored is a problem that will soon grow worse. This holds true in relationships, the workplace, the government, your home, and with your own body. Perhaps it’s time to turn your ear inward.
It’s easy to categorize health into two parts. The first part Is healthy everyday living and covers issues like food, exercise, sleep, stress control, and energy. The second part of health is what you could call “capital-letter” diseases: health issues like Diabetes, Arthritis, Asthma, Cancer, and hundreds of other diagnosable chronic conditions. These are the age robbers, the killers, the conditions that researchers focus on, all of us fear, and each of us wants to avoid.
Starting around age 45, most adults start experiencing more nagging symptoms than when they were younger. The main reason is simple – after four decades of life, natural wear-and-tear is beginning to catch up with you. Suddenly your joints hurt more, your digestion isn’t so reliable, your hearing and eye sight are not as sharp, and your alertness is in decline come mid-afternoon.
More often than not, these health issues are small. But our message is big: By taking strong action to remedy small health issues now, you are taking strong action to lengthen your life and stay vibrant when you are older.
Why? Because symptoms are exactly that: the way an emerging problem reveals itself to you. The pain isn’t the real problem, for example: it’s the cause of the pain that often matters more. Or take a cold. You may be focused on stopping your running nose, but that’s not the important task – it’s stopping the underlying virus from spreading. One doesn’t have much to do with the other.
My big message is that Long Life living is more than just eating well, exercising, and maintaining a great attitude. It also includes listening to our body, and responding quickly and thoughtfully to what it is telling you.
In my next few blogs I will be given you quick-healing advice that you will need to get the healthy long life that you want!
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Remember from my previous blog how you actually perceive stress, rather than the actual cause of stress, is what leads to harm?
Well here are nine more ideas of what to do when stress knocks on your door.
Surround yourself with stress relieving tools
That can be Fresh flowers, Peppermint or vanilla candles or diffusers, pictures of people you love, photographs of particularly wonderful vacations you’ve been on, works of art, and a sign the says “breath.” All can reduce stress levels, studies find.
Build bonding into your schedule
You know from some of my previous blogs how important social networks and friends are. Particularly for women, having close friends with whom to vent and bond makes more of a difference in chronic stress levels than most luxuriant bubble bath.
All you’re doing is increasing stress hormones on a regular basis, even when nothing particularly stressful is happening. Instead, do one thing at a time. When that one thing is particularly stressful, take a break before you move on to the next task. During that break time, practice your mindfulness meditation or deep breathing or simply lie down with a cold cloth over your eyes and drift.
Clean a closet
There is simply nothing that puts more control into your life than cleaning up a mess you encounter frequently.
Take up Yoga
Just one class is enough to reduce stress hormone levels, studies find.
Hold hands with your partner
A good relationship is a great stress-buster. In fact, simply holding hands with someone you love reduces brain activity related to stress better than holding a stranger’s hands. The better your relationship, the calmer the brain response.
Munch on some pistachios
After four weeks of a heart healthy diet containing 1.5 to 3 ounces of pistachios daily, participants in a Pennsylvania State University study had reduced stress responses, including lower blood pressure and greater artery relaxation.
Spend time in a garden
If you live in a condo or high-rise, try a container garden. The greenery has a tremendous effect when it comes to reducing stress. The best gardens are “healing gardens” which contain some form of water, green vegetation, and flowers, in either and indoor or outdoor environment. Develop it correctly, though. The garden should be easily controlled and tended, offer social opportunities (with a bench or small table and chairs), allow for physical movement (an indoor or patio garden can do this with a variety of potted plants in different spaces and at different levels), and provide natural distractions (plants that attract butterflies are ideal).
Go for the sugar (but just a little)
When stress hits, let an ounce of dark chocolate or some other small sweet treat dissolve in your mouth. Just make sure it’s made with real sugar, not corn syrup or other sweeteners. Animal studies find that a quick sugary treat can reduce stress hormone levels after a stressful event without increasing weight.
So, the best take-away here is that stress is how you perceive it. If you don’t perceive something as stressful then it doesn’t affect you as chronic stress. It is kind of a mind over matter kind of thing, and will take some practice, but you are completely capable of conquering this. Start practicing today!
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On Monday my blog explained how Chronic Stress hurts your body.
And the good news? How you actually perceive stress, rather than the actual cause of stress, is what leads to harm. Kind of like a light bulb. You can turn it on. You can turn it off. And it all just involves the power of your mind.
If you can find ways to inoculate your body against overreacting to perceived stressors, you will halt the flow of inflammatory chemicals and stop the unnatural damage to your cells’ telomeres. One famous study found that people who practiced transcendental meditation for 16 weeks had significantly improved blood pressure, insulin resistance, and heart rate readings when exposed to stress compared to those who didn’t meditate.
This all becomes even more important as you age, since studies find that your body’s reaction to stress increase with age.
Here are five things you can do today to safeguard yourself against the aging effects of stress and changing your conscious perception of the stress you encounter.
Just choose no.
There’s an old expression: “Don’t take the bait.” It means that when given the opportunity to get angry or stressed, choose not to. Make this your mantra. The next time someone does something that would normally anger you or increase your stress, choose not to react that way. Smile, let the hostile emotions pass right by, and deal with things calmly. Over time, you can teach yourself an amazing amount of healthy self-restraint, even in the face of constant pressure. Not only will you improve your health, but you’ll also be in a better mind-set to successfully deal with the underlying issue.
Anytime – and I mean anytime – you can feel your heart rate rising due to stress or anger, excuse yourself from the situation and do what it takes to recover. Breathe deeply, think positive thoughts, go outside, have some cold water, force yourself to smile, and remind yourself that you are in control. Re-enter the situation only when you know that you can handle it calmly and positively. You’ll not only help your health but also prevent challenging situations form deteriorating further.
The skillful use of attention is noticing the things that come up in our mind or environment that compel our attention or that our attention gets stuck on. One you notice where your attention sticks, you can begin to redirect it to an object, or thought of your choosing. For instance, you might choose to redirect your thoughts about a big car bill to the day you spent last year fishing with your son. Experts find that people who do this every day for about 30 minutes, not only do their stress levels go down, but their sense of feeling overwhelmed drops, while their sense of being able to cope increases.
You can learn this form of mindfulness meditation through classes, tapes, or books.
Turn on the Beethoven
People who feel stressed are more likely to listen to music than they are to do anything else, including eating, crying, or sleeping. Who can blame them? Numerous studies find that listening to music during stressful situations, including surgery, reduces stress hormones.
Make yourself laugh
Really. Start by smiling. Then say “Ha, Ha,Ha.” Then think about how ridiculous you look and get out a real laugh. Laughter helps shut down your body’s stress response, cutting off the release of harmful stress hormones. When researchers compared people who received an hour of quiet time to those who had a hour of humor and laughter, they found that the laughter group showed significant drops in blood levels of several key stress hormones, while the group sitting quietly had no change.
Some great ideas for helping you perceive your stress in a more healthy way. Stay tuned for my blog on Friday where I give you Nine more ideas on how to change how you perceive stress.
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The word stress is so overused today that it has nearly lost its meaning. So, I want to introduce some new words.
First, say hello to norepinephribem, epinephrine, cortisol, vasopressin, and aldosterone. These are all hormones your body releases when a psychological or physical challenge suddenly confronts you. These chemicals play a major role in the inflammation we’ve taking about in previous blog posts. Recall that this inflammation damages cells, leading to a host of health problems. Every time you are scared, pressured, angered, or frustrated, your body releases chemicals that lead to inflammation, and this is one of the major harms caused by acute stress.
But there is new news in the world of stress. To understand it, you first need to know that there’s a second type of stress that’s much more problematic than the type caused when someone shouts an insult at you. Chronic psychological stress is when troubles gnaw at you persistently over time. Think of ongoing financial woes, mean-spirited bosses, out-of-control children, tough daily commutes, and underlying sense of insecurity, and even deep resentments about politics or neighbors. It turns out that chronic stress ages you cell by cell. It does so by literally shortening a part of the cell called a telomere.
Telomeres are caps on the end of the cell’s chromosomes that help keep the chromosomes stable, just as the cap on a pen prevents ink from leaking. Every time a chromosome unzips to make copies of its genetic material so the cell can divide, however, the telomere gets a tiny bit shorter. The shorter the telomere, the worse the cell functions. Studies link shrinking telomeres to numerous age-related conditions, including high blood pressure and cholesterol, insulin resistance, and early death, primarily from infection and cardiovascular disease.
Telomeres get some help in maintaining their length from an enzyme called telomerase, which is released by the immune system cells. Telomerase builds up telomeres after replication, keeping the cell alive longer and functioning better. Eventually, however, the telomere gets so short it disappears, and the cell self-destructs and dies.
The new discovery: Chronic psychological stress can shrink telomeres the same way hot water shrinks a wool sweater. It also seems to lower the amount of telomerase that immune cells release. And, in a vicious cycle, the less telomerase you have, the greater your body’s response to stress and the more inflammatory chemical are released.
These findings are important because they show how psychological issues like stress have a harmful effect on our cells. The findings also provide crucial good news: It’s how you perceive stress, rather than the actual cause of the stress, that leads to the harm.
Would you like to find out what you can do to perceive stress in a non-harmful way? Read my blog post on Wednesday to find out.
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We strongly believe in the power of spirituality to help people live longer, healthier lives but we also acknowledge that this particular personal topic is fraught with emotions, traditions, history, and even politics.
Do you consider yourself to be spiritual? Answer the following true-or-false questions to assess your current level of spirituality. Be honest – no one but you will know your answers. Remember there are not right or wrong answers, however, “true” answers reflect a greater level of spirituality than “false” answers.
So how many “True” answers did you get? If you feel you can improve your score here are a few suggestions that you may find useful in growing your personal spirituality.
For health focus on yourself
As we all know, there is a difference between personal spirituality and organized religion. Spirituality is about one person – you. Organized religion can be a path to personal spirituality, but it also encompasses much more. Whatever path you choose, it’s what happens in your own heart and soul that matters to your health.
Find a Spiritual adviser
This could be a pastor, rabbi, yoga instructor, professor, close friend, or even someone from your church who is grappling with the same questions you are. The two of you should meet weekly for an hour to talk about your week and address larger questions about the meaning of various events. Spiritual growth is achieved more easily through shared experience and discussion than in isolation.
Take up music or art.
Both enable you to express yourself beyond the literal, allowing you to reflect that sense of something larger than yourself in your work. Not only that, but these new skills have added benefits in terms of keeping your memory sharp and your mind clear.
Devote time to the spiritual.
Whether It’s going to a church, meditating, taking a nature walk, reading a spiritual guide, or saying a nightly prayer, spending regular time cultivating your sense of the greater good is rewarding for your mind, heart, and overall health.
Prayer can happen anywhere, anytime and shouldn’t be reserved for times of need. One way to think about prayer if you’re not religious is as a quiet conversation with the deepest part of yourself.
Remember the key to being spiritual is feeling connected and having a greater purpose in life than just existing.
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Spirituality occurs when you recognize a “why” in your life or perceive things with your inner heart. It’s a sense of the mystery of life, a belief that there is more to life than what you can see or fully understand. As on researcher in the field noted “Spirituality is the ability to stand outside of ourselves and consider the meaning of our actions, the complexity of our motives, and the impact we have on the world itself.” That could be religion… or not.
Spirituality is also strongly connected with resilience and successful aging. For instance, a spiritual outlook on life enables you to focus beyond the physical disabilities because the spiritual perception views such functioning as just one aspect of living. It also helps you answer and cope with the question of “Why me?” when bad things happen because it helps you view yourself as part of something bigger, not the center of the world.
A spiritual perspective also helps you cope with situations you can’t control, a key component of stress. If you view the world bigger than yourself and admit to the existence of some “greater power,” whether it’s God or something else, it becomes easier to relinquish control.
Spirituality also focuses your mind on the present, emphasizing mindfulness over the rushing and focus on the future that are so much a part of modern life. Finally, a spiritual perspective recognizes the importance of social support in terms of both giving and receiving. All have been found to improve overall health and well-being and to help people age better, regardless of any physical or mental disabilities.
For instance, one study of 400 elderly Brazilians found that those who perceived their health to be good or very good were 5 times more likely to be “aging successfully” than those who perceived their health as bad. However, those who said their personal beliefs gave meaning to their lives were 10 times more likely to be classified as aging successfully.
Other studies of older adults find that attending religious services once a week significantly reduces levels of inflammatory markers in the blood and leads to lower death levels over a 12-year period regardless of a person’s weight, diseases, social support, depression, or age.
Scottish researchers from the University of Dundee found that people who had strong religious beliefs were less likely to be lonely in older age (and you know how important that is!). While Canadian researchers found that older people who participated in church-related activities were much healthier overall over a six-year period than those who didn’t take part in such activities. In fact, other researchers found that once-a-week churchgoers had lower blood pressure, less abdominal fat, higher HDL cholesterol (the good kind), and lower levels of inflammatory stress hormones than people who skipped Sunday services.
For many, spirituality and organized religion are one and the same – but they needn’t be. A passion for nature; a belief in healing energy; faith in science and natural laws of existence; or merely a strong sense of good versus evil can all provide purpose and direction in your life. What ultimately matters to your health isn’t what you believe in but merely that you believe in something with your heart and soul.
If you think having spirituality may be important for you, check out my next blog on Friday that will contain suggestions that you may find useful in growing your personal spirituality.
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For many of us our best friend is a dog, a cat, maybe even a horse. We know that pets make us happy, but more and more scientific studies are showing that our pets actually make us healthy.
Animals are used more and more in setting such as hospitals to nursing homes, schools, jails and mental institutions. The use of animals in medical setting actually started as far back as 150 years ago when Florence Nightingale recognized that animals provided a level of social support for the mentally ill.
Interacting with animals can increase people’s level of the hormone oxytocin. Oxytocin effects the body’s ability to be in a state of readiness to heal, and also grow new cells, so it makes an environment in our own bodies where we can be healthier.
So, what does this all mean for you and me? It turns out that pets actually help prolong your life. They lower our stress levels, decrease blood pressure, benefit our cholesterol, improve our mood , and boost our immunity which all adds up to lengthening our living years!
If you have ever owned a dog, you know that they can also motivate you to move. Nothing is more motivational when you dog is begging for you to let him outside. People with dogs exercise more consistently than dog-free people and the benefits to your health are many! The walking will benefit your heart and a daily dose of sunshine every day helps boost your mood and supplies you with vitamin D. And if you read any of my previous blogs you know the many benefits of just being outside are many.
In my previous blog I gave some really great tips on how to minimize the effect of depression. For helping depression animals are amazing. Here is why:
They give unconditional Love.
Your dog or cat doesn’t care if you took out the trash or scrubbed the bathtub. They love you no matter what. The minute you walk through the door they are excited to see you and not just when they are in a good mood. We are talking every single day. Who doesn’t need that kind of love?
Pets make us laugh
If you have had a pet you know how silly they can be sometimes. They can get into situations that are unbelievable and they look at the things in their environment completely different than we do. Ever had your dog chase a butterfly? Or your cat spend hours trying to get a toy out from under the couch? Watching an animal you are bound to finding yourself laughing several times during the day.
Pets give us a reason to keep going
Maybe your life isn’t going so great, and you would just rather spend the day in bed. Unfortunately you pet has other ideas. They never fail to tell you when they are hungry or want some attention. It is pretty impossible to stay in bed all day when your dog is hungry or needs to be let out to relieve himself. Still want to stay in bed? Your pet will almost always gladly lay by your side until you feel better.
Don’t have a pet? Think about volunteering at an animal shelter. Many of the shelters need volunteers to not only clean up but also give the animals some attention and love as they wait for their forever homes. You may even be lucky and find your BFF (Best Friend Forever)!
Giving you the most current and up to date advice on living a longer and active life.
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