Optimizing Risk Factors of Aging, Make Easy Changes for 2019

A transformation starts with you.   Optimizing risk factors of aging and enjoying life along the way.

Where to start? Well, we always say at the beginning. This is usually the best place to start. In this case since the beginning for us is in the past, let’s start where we are, this is as good a place as any. While setting a goal to start a new goal can lead to procrastination, pick just a few things and start making changes now.  Right this minute.  You know yourself better than anyone, look at the list below. Set your intentions now.  This means really pick one or two things or maybe all things that you INTEND TO DO.  My advice is start small.  What is important is your mindset. You are the vision in your mind’s eye, you are already the person making positive changes.   When you look at the list, imagine yourself already doing it. Push the images out of your mind of past experiences. These memories especially the negative ones are no longer important. Example, your vision of drinking 100oz.of water and reaching your goal is what you see.  See yourself at the end of the day with a big smile on your face and sense of accomplishment with an empty glass.


1.     Exercising or moving (see below)

2.     Drinking more water ½ your weight in ounces

3.     Thinking positive thoughts

4.     Being kind to others, cultivate relationships

5.     Eating healthy foods, choose fresh without preventives if possible

6.     Look at food labels for hidden sugar

7.     Give up fast food.  Just say no.

8.     Sleep 7 hours min.

9.     Make a list of the things to do so it is easier to plan

10.   Reach outside your comfort zone and say hello to someone new

11.   Ask your partner or spouse how they are doing and listen until they are finished

12.   Smile, practice smiling does help J

13.   Relax your jaw and shoulders

14.   Remind yourself how lucky you are, don’t take things for granted

15.   Keep your word, if you say you will do it.

16.   Don’t be afraid to ask for help, others will help if they can.

17.   Meditate, focus your mind on a mantra.


Let’s start with exercise.  We have scientific evidence that exercising has a positive effect on the aging brain.  Exercise helps different areas of your body in different ways.  There are hormones released in your bones when you exercise, endorphins are directly related to that euphoric feeling during and after exercise. Science has proven your gut reacts to exercise in a positive way.  Even the amount of happiness you feel can be factored in to moving your body!  Some say for as little as 7 minutes.


Soft Drinks and Disease

Soft drinks are the beverage of choice for millions of Americans, but sugary drinks increase the risk of type 2 diabetes, heart disease, and other chronic conditions.

·       People who consume sugary drinks regularly—1 to 2 cans a day or more—have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks. (46)

·       A study that followed 40,000 men for two decades found that those who averaged one can of a sugary beverage per day had a 20% higher risk of having a heart attack or dying from a heart attack than men who rarely consumed sugary drinks. (47) A related study in women found a similar sugary beverage–heart disease link. (48)

·       A 22-year-long study of 80,000 women found that those who consumed a can a day of sugary drink had a 75% higher risk of gout than women who rarely had such drinks. (49) Researchers found a similarly-elevated risk in men. (50)

·       Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard School of Public Health, recently made a strong case that there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases. (51)

Soft drinks and diabetes

Strong evidence indicates that sugar-sweetened soft drinks contribute to the development of diabetes. The Nurses’ Health Study explored this connection by following the health of more than 90,000 women for eight years. The nurses who said they had one or more servings a day of a sugar-sweetened soft drink or fruit punch were twice as likely to have developed type 2 diabetes during the study than those who rarely had these beverages. (52) Learn more about diabetes.


A similar increase in risk of diabetes with increasing soft drink and fruit drink consumption was seen recently in the Black Women’s Health Study, an ongoing long-term study of nearly 60,000 African-American women from all parts of the United States. (53) Interestingly, the increased risk with soft drinks was tightly linked to increased weight.

In the Framingham Heart Study, men and women who had one or more soft drinks a day were 25 percent more likely to have developed trouble managing blood sugar and nearly 50 percent more likely to have developed metabolic syndrome.

Soft drinks and heart disease

The Nurses’ Health Study, which tracked the health of nearly 90,000 women over two decades, found that women who drank more than two servings of sugary beverage each day had a 40 percent higher risk of heart attacks or death from heart disease than women who rarely drank sugary beverages. (48)

People who drink a lot of sugary drinks often tend to weigh more—and eat less healthfully—than people who don’t drink sugary drinks, and the volunteers in the Nurses’ Health Study were no exception. But researchers accounted for differences in diet quality, energy intake, and weight among the study volunteers. They found that having an otherwise healthy diet, or being at a healthy weight, only slightly diminished the risk associated with drinking sugary beverages.

This suggests that weighing too much, or simply eating too many calories, may only partly explain the relationship between sugary drinks and heart disease. Some risk may also be attributed to the metabolic effects of fructose from the sugar or HFCS used to sweeten these beverages.

The adverse effects of the high glycemic load from these beverages on blood glucose, cholesterol fractions, and inflammatory factors probably also contribute to the higher risk of heart disease.  Read more about blood sugar and glycemic load.

Soft drinks and bones

·       Soda may pose a unique challenge to healthy bones.

·       Soda contains high levels of phosphate.

·       Consuming more phosphate than calcium can have a deleterious effect on bone health. (54)

·       Getting enough calcium is extremely important during childhood and adolescence, when bones are being built.

·       Soft drinks are generally devoid of calcium and other healthful nutrients, yet they are actively marketed to young age groups.

·       Milk is a good source of calcium and protein, and also provides vitamin D, vitamin B6, vitamin B12, and other micronutrients.

·       There is an inverse pattern between soft drink consumption and milk consumption – when one goes up, the other goes down. (41)

5 Quick tips: Building strong bones

1. Look beyond the dairy aisle.

You can get calcium from sources besides dairy foods. Calcium-rich non-dairy foods include leafy green vegetables and broccoli, both of which are also great sources of vitamin K, another key nutrient for bone health. Beans and tofu can also supply calcium.

2. Get your vitamin D.

Vitamin D plays a key role along with calcium in boosting bone health. Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, ask your physician to order a blood test for vitamin D.

3. Get active.

Regular exercise, especially weight-bearing exercise such as walking or jogging, is an essential part of building and maintaining strong bones.

4. Be careful about getting too much retinol (vitamin A).

Don’t go overboard on fortified milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening vitamin A. Many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones.

5. Help your kids build strong bones.

Youth and young adulthood is the period when bones build up to their peak strength. Helping youth lead a bone-healthy lifestyle—with exercise, adequate calcium, and adequate vitamin D—can help them keep strong bones through all their adult years.


41. Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. Am J Public Health. 2007;97:667-75.
46. Malik VS, Popkin BM, Bray GA, Despres JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care. 2010;33:2477-83.
47. de Koning L, Malik VS, Kellogg MD, Rimm EB, Willett WC, Hu FB. Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men. Circulation. 2012;125:1735-41, S1.
48. Fung TT, Malik V, Rexrode KM, Manson JE, Willett WC, Hu FB. Sweetened beverage consumption and risk of coronary heart disease in women. Am J Clin Nutr. 2009;89:1037-42.
49. Choi HK, Willett W, Curhan G. Fructose-rich beverages and risk of gout in women. JAMA. 2010;304:2270-8.
50. Choi HK, Curhan G. Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study. BMJ. 2008;336:309-12.
51. Hu FB. Resolved: there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases. Obes Rev. 2013;14:606-19.
52. Schulze MB, Manson JE, Ludwig DS, et al. Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. JAMA. 2004;292:927-34.
53. Palmer JR, Boggs DA, Krishnan S, Hu FB, Singer M, Rosenberg L. Sugar-sweetened beverages and incidence of type 2 diabetes mellitus in African American women. Arch Intern Med. 2008;168:1487-92.
54. Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006;84:274-88.

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Relationships, Excuses and Family

This blog is based on the past Easter and Passover vacation.  I had so many of my clients comment and question their adult situations as they related to the nuclear family grew up in.  Excuses, blame and more excuses.  This is one family stress model and there would be no reason for changes just because we grow up, moved across the country or continued living in the same home..

Family Stress model

A= equals stressor

B = equals definition of stressor

C= equals perception of stressor

X =equals the families adaptation of event and resilience of the family.

It is important for no one to be a victim in the situation.  The best outcome in a family is characteristics of joint cause and good problem solving skills.

Maybe this didn't happen in your family.  If you can let go of the attachment you have with the past outcome and be proactive to let the past go.  

Stress is a reaction to crisis.  A crisis is a crucial situation; anything that is not normal is considered a crisis, if you are a young  family member this can be endless.  If you are in a family situation where there is a lot of stress going on daily, sometimes it is just plane unavoidable.  Major illness, unemployment and the death of a family member are the top three.  Drug abuse is next. If you are in the thick of it now, pay attention to this.

There are survival techniques for the entire family.

Make a point to get out for a break.  Daily gratification is important.  Sounds cliché’ but listing what you do have helps.  It is important to share with people, bosses, co-workers, social workers, kid’s teachers etc. who can help you with life flexibility to do what is needed in accessing residual resources to the family unit.  Stress management strategies are exercising, biofeedback, religion and spirituality, getting enough sleep, being involved in something other than the stressful situation, having a sense of humor can help when you have nothing else but yourself , let out a belly laugh.

Trying to control a situation is not going to give everyone a chance to be heard.  Communication with as many members involved is the key.

Why Women Age Faster Than Men

Intrinsic: Hormones

Estrogen has many anti-aging effects on the skin. As women enter menopause and lose estrogen, they experience a decrease in collagen, antioxidant protection and moisture content. Estrogens also have anti-inflammatory properties, so menopausal women may experience inflammation of the skin and/or exacerbation of rosacea. The number of small blood vessels feeding the skin also decreases with a loss in estrogen, resulting in pale skin and less well-nourished skin. All of these add up to rapid aging with menopause. Men do have small amounts of estrogen and encounter the same issues, but usually not until they are in their 70s or 80s.

I have experienced the results of liquid collagen and it is amazing not just for your face but the entire body!  Ask me how to order the most advanced form.