User:Vtaylor/Wellness

2023.1.24 ankle
 * https://www.youtube.com/watch?v=NVuLUasg0CM
 * https://www.youtube.com/watch?v=bhIP-s2NqAE ankle impingment
 * https://www.youtube.com/watch?v=Br8bPmeP5HM 5 min

. aging well blog . gems

2020 Briana. neck hump posture. https://www.youtube.com/watch?v=T43753AfaKY

7 min standing abs exercises lucy . flat abs . 5min abs

. pilates abs cassey ho . healthy eating . 3x5 . Healthy Habits. 2009.10.23 scifri hand washing . /Learn more.../ health . byxbee

ageing (aging) well . living lifestyle . healthy eating food . medical drugs treatment diagnosis intervention repair replacement dental joint . mental self . issues . health well-being wellness fitness exercise . mobility balance vision hearing . accommodation . travel . home . money finances . resources advice stories examples models . community support activities care services cultural . checklist criteria rating evaluation visits . research . shoes . skincare makeup

2021.9.10 inspired by Age-Well Project - easy changes for a longer, happier life. "We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how." .. Talking with friends with family property and taxation issues raised a number of questions and ideas about graceful ageing. So here is a project to take on. As a digital pack-rat and curator, here is something interesting and important. What are some tips and techniques for the life and lifestyle that we want for ourselves? What are some of the resources available to support achieving these now and in the future? The Age-Well Project ladies are a bit younger and more into following medical and nutritional research. Still, they are a wonderful source of information and a good model for identifying, researching and distributing information to consider and use right now. .. One of the associated issues for our friends may include relocating - not just moving from a two story house with a long steep L-shaped staircase at the top of the high point of land in the town overlooking the harbor, but having to make arrangements for summer and winter single story accommodations in one or more other countries. .. Location is an important consideration. Proximity to family and friends, climate may dictate the broad area, while cost, availability of suitable units, community, shopping and services are often included in the criteria. Coming up with an in-depth checklist with evaluation criteria is a handy "job tool" for any relocation decision-making.

https://www.healthygutclub.net/how-to-rebuild-microbiome-after-antibiotics/ low content of fermentable oligosaccharides, disaccharides, monosaccharaides, and polyols was shown to reduce gastrointestinal symptoms in patients with IBS in less than 48 h. In IBS patients who experienced a low FODMAPs diet, carbohydrates fermentation is reduced, and a decrease in luminal osmolarity and gas generation is observed.

super gut - yogurt microbs L. reuteri https://biotiquest.com/blogs/blog/super-gut-probiotic-yogurt ferment to 100 degrees F for 36 hours. To make future batches, use 2 tablespoons of curds or whey from a prior batch.


 * reduce total cholesterol, gluten, dairy
 * exercise - abs, NYTimes 7 minute, advanced
 * reduce LDL HDL - calculator, Stroke prevention strategies - controlling high blood pressure, stopping smoking, lowering cholesterol with statins and taking aspirin or other medicines to prevent blood clots.


 * Protein, Carbs, Fruit & Vegetables - 5 servings of each * Healthy Eating

Gluten-free
 * gluten-free - oatmeal

Protein
 * Protein - sources - plant, animal
 * WebMD Protein - 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. two to three servings of protein-rich foods a day -   A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.  One 8-ounce container of yogurt has about 11 grams of protein.   One cup of milk has 8 grams of protein.  One cup of dry beans has about 16 grams of protein.

Healthy eating
 * WHFood Healthiest Eating Plan - tryptophan - helps promote better sleep
 * Forks over Knives - good recipes
 * Flexible Dieting - Protein 0.65g/lb bodyweight to maintain muscle mass. Fat around 25% of calories. Carbs. all the vitamin and mineral requirements. 14g of fibre for every 1,000 calories.

Cholesterol
 * Cholesterol ratios  * Ratio of LDL to HDL - Women - Very low risk (1/2 average) 1.5, Average 3.2 * Ratio of total Cholesterol to HDL - Women -  Very low (1/2 average) <3.3, Average 4.5 * Cholesterol tests * Total Cholesterol * LDL * HDL * Triglycerides * Ratio ?? HDL >50 good - makes total high


 * McDougall 10-day - soup, stew, salads - high starch, allows sweets, minimize soy, 7 percent fat, no oil - some nuts - fructose > causes triglycerides and cholesterol to rise. People with these concerns should limit fruits even more.
 * Mateljan * |mostly vegetables, starch, 5% animal protein * plant protein - soups

Related
 * vitamin B12 - supplements for long term strict vegetarian -- McDougall
 * [Glucose] (blood sugar) level: Normal fasting level is between 70 and 100 mg/dl. Higher levels indicate prediabetes or diabetes.
 * BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl.
 * Calcium, Potassium

Resources
 * http://nutritiondata.self.com

? source
 * Total Carbohydrate     	  130.0   	g
 * Dietary Fiber     	  21.0   	g
 * Protein     	  49   	g
 * Vitamin C     	  75.0   	mg
 * Niacin     	  14.0   	mg
 * Folate     	  400.0   	mcg
 * Vitamin B12     	  2.4   	mcg
 * Calcium     	  1200.0   	mg