Many years ago a lot of people viewed turning 50 years with dread. It meant they were getting old. Today people realize that turning 50 years can mark the start of the best part of their lives. Many people are looking forward to fewer family and more time to spend enjoying life.

Tips for healthy living:
- never skip breakfast
- if your sense of taste has faded, perk up your food with herbs and spices
- if you don’t have much of an appetite, divide your food into five or six small meals spread throughout the day
- if you have difficulty swallowing, try hearty soups and stews
- drink plenty of water. People tend to become less thirsty as they get older, but the body still needs the same amount of water
- take your multivitamin if you need at the same time every day with food so it becomes part of your daily routine
- select foods that are high in fibre. This will help prevent constipation and may reduce your risk of developing certain types of cancer
- be sure to get enough sleep
- keep physically and mentally active. Walk, garden, solve crossword puzzles, read, etc.
- start a new hobby, learn a new skill, or take a class to keep your mind active
- stay connected to family and friends and participate in social activities
- laugh often and enjoy life

Tai chi’s popularity is growing rapidly, largely due to the many health benefits linked to it and the ease with which everyone can participate. Over the last 20 years you may have noticed the emergence of early morning tai chi practices in your neighbourhood parks, beaches and open spaces. Tai chi is becoming an antidote to the high-paced stressful life because of its focus on creating harmony and balance. It slows us down, allows us to contemplate, to relax. Tai chi is being used successfully to manage a variety of chronic conditions and to support general health and even happiness. 

Research on tai chi participation demonstrates:
- reduced psychological stress and improved self-image in teenage students
- reduced tension headaches in constant sufferers
- reduced disability and fatigue in rheumatoid arthritis
- reduced sleeping problems and high blood pressure
- enhanced perceived health in cardiac rehabilitation patients 
- improved balance in older adults, reducing falls
- increased glucose control in diabetics
- reduced cardiovascular risk factors and improved cardiovascular fitness and flexibility in older adults

The meditative aspect brings mental calmness and initiates a relaxation response that reduces the heart rate and blood pressure. Deep breathing increases the flow of oxygen and nutrient-rich blood to the brain to energize and infuse vitality, promote deeper sleep, reduce anxiety and improve mental clarity. The gentle tai chi movements use the muscles that promote the flown of blood and lymph, which increases the efficiency of the immune, digestive, endocrine and other systems. It is not fully known by what mechanism tai chi works such diverse healing miracles.

Quitting smoking is one of the best things to do for health. It can reduce risk of  heart disease, lung cancer, stroke, emphysema, COPD (chronic obstructive pulmonary disease), nasal congestion, mucous in the throat area, which can increase the amount of snoring. 

Here are some of the positive effects that typically occur when quit smoking:
- within 6 months, stuffy nose, coughing, tiredness, shortness of breath improve and help to reduce snoring
- within 4 days breathing becomes easier and lung capacity increase
- within 2 days risk of heart attack starts to decline and senses of smell and taste improve
- within 8 hours the carbon monoxide levels drop and oxygen levels in blood return to normal
- within 2 weeks to 3 months blood circulation improves and lung functions increase 30 %
- within 1 year risk of smoking related heart attack is half 

Remember:
Avoid second hand smoke 
It is never too late to quit smoking

Asthma – what you need to know.
It is a condition that affects the airways – the breathing tubes that carry air to and from the lungs. When asthma occurs, the airways become narrowed, making it harder to breathe. As result, coughing, wheezing, shortness of breath and chest tightness can occur.

What causes asthma?
People with asthma have extra sensitive airways that are easily irritated. This irritation can either cause the lining of the airways to become red and swollen ( “inflammation” ), sometimes producing mucous, or cause the muscles of the airways to tighten ( “bronchospasm” ). Either way, the airways become narrowed, making it hard for air to get in and out of the lungs. The greater the irritation, the greater the narrowing and the greater the difficulty in breathing.

What is your immune function status? The factors below may put you at risk for depressed immune function.

1. Frequent (more than four times per year) acute infections, such as a cold, flu or ear infection.
2. Persistent infection, such as Candidiasis (Candida overgrowth), parasites, athlete`s foot, Epstein-Barr virus, herpes or warts.
3. Cancer or a high risk of cancer.
4. Slow healing wounds.
5. Unexplained fatigue.
6. Diet high in sugar.
7. Hidden food allergies.
8. Excessive stress.
9. Insufficient sleep.
10. Excess body weight.
11. Silicone implants.
12. Excessive exercise.
13. Regular intake of aspirin or acetaminophen.
14. Cortisone therapy or chemotherapy.
15. Long history of antibiotic use.
16. Long history of vaccinations.
17. Recent accident or surgery.
18. Exposure to mercury (dental amalgams, contaminated fish), lead (old paint, copper water pipes), cadmium (cigarettes) or arsenic.
19. Exposure to pesticides, such as on non-organic foods, on lawns and in houses.
20. Exposure to organic solvents, such as paint thinners, petroleum distillates or carpet cleaners.

If many of the above statements ring true for you, it`s advisable to investigate ways you can change your lifestyle or modify your behaviour so you are not working against your immune system.

Whether or not get a flu vaccine is an individual choice. Vaccine proponents claim that the flu shot protects againts influenza infection and, if contracted, lessens the severity of the flu. However, there are concerns about the flu vaccine. More than 500 different viruses can cause flu-like symptoms and these viruses are constantly changing. Each year, the flu vaccine is formulated from the three most common strains seen in the previous year, which may or may not be specific for the current year`s flu.Vaccines contain many ingredients including a preservative, which is made up of either egg protein or thimerosal (a toxic mercury-containing compound), and formaldehyde (a carcinogen). Allergic reactions to these ingredients can occur. It takes about two weeks after the flu shot to develop enough antibodies to offer protection from the influenza virus. These antibodies start to lose their effectiveness within a few months. In today`s society, many people fear getting sick. the reasons people give vary from not having enough time to get sick to the perception that any from of illness is an inherent personal weakness. What many people don`t realize is that getting sick may actually be a good thing because it gives the immune system a chance to work. The body`s immune system is intricately designed as a kind of “policing” system to distinguish between foreign and internal “invaders” such as the bacteria, viruses, fungi and cells within the body that are no longer functioning properly. If you never get sick, how will you know that your immune system is working as it should? Don`t get me wrong – I am not advocating that you run out and contract deadly viruses just to challenge your immune system. However, getting a benign cold or flu every couple of years is not a national emergency. Instead, it is a natural opportunity for your body to form the defenses, or immunity, it needs so that the next time you come into contact with the same bug, your body knows exactly how to take care of it. The good news is, if you do get a cold or flu, many dietary strategies, herbs and supplements can complement the natural effectiveness of your immune system.
IMMUNITY AND LIFESTYLE
Eat a diet that is low in sugar, caffeine, fat and alcohol as these substances reduce immune system function. Focus on eating five to 10 servings of fresh fruit and vegetables daily and include garlic, onions, thyme, cayenne, ginger and oregano in your food preparation to help boost your immune system and fight off microorganisms. Often times, we simply get sick because we don`t take the time to care for ourselves when we are well. Aim for balance in your work and other activities. Stress decreases the immune system`s ability to protect against bacteria and viruses. Do not touch your mouth, nose or ears without washing your hands first, as these are portals of entry for microorganisms. If you develop cold or flu-like symptoms, stay home, limit exposure to others, stay well hydrated, get plenty of sleep and allow your body time to recover.
SUPPORT IMMUNITY
Cold and flu viruses are constantly mutating and dividing to from new strains. Our bodies have never encountered these strains before, so as they say in sports-the best offense is a good defense.When you support the natural processes of your body, you bounce back and recover quickly from any cold or flu virus that you may contract. There are many natural treatments available to boost your immune system, such as vitamin C (with bioflavonoids), zinc, vitamin A, garlic, probiotics, essential fatty acids, and herbal and homeopathic remedies. Some of the options available may also help to prevent infection or, if taken before getting ill, reduce symptom intensity. Others may be useful to take if you do get ill. 
VITAMIN D
Flu is generally a seasonal disease, with outbreaks increasing in the late winter as vitamin D levels in the body decline. Flu outbreaks decrease in the summer as vitamin D levels rise.

When I was a kid I was quite jealous of my mom. She was narcoleptic and could fall asleep anywhere and at any time (although not always by choice!). Myself, I fall asleep easily enough (OK, as long as the room is perfectly dark and quiet), but I rarely sleep through till morning, waking up at between 2 and 3 a.m. most nights. I do not really consider this a problem, since my partner has a similar sleep pattern. He is a good company at 2 a.m.
Doctor Co-director of the Sleep Program at Hospital says that insomnia, whose definition includes waking up in the middle of the night and having trouble falling asleep again, is a common problem in our culture.
“30 per cent of the population complains about their sleep process in any given year. Of that 30 per cent, half, or 15 per cent of the population, will have significant difficulty with impairment caused by insomnia.”
The most common sleep disturbance, Doctor says, is something we all experience to some degree: stress.
Hmm… perhaps I wake up because I am a stressed-out working mom.
But, an authorized teacher of the Sounder Sleep System, a series of movements and breathing techniques designed to help us snooze, offers a different explanation. She says that wakefulness during the night might be related to the two distinct sleep periods of our prehistoric ancestors; as we age, we tend to revert to our ancestral patterns.
“They were very tuned into dark and light, going to sleep as darkness fell, then awakening hours later to check on the fire, check on the babies, and make babies,” she explains. “And then they returned to sleep for a second period.”
Yet another perspective on why people wake in the middle of the night comes from, a medical herbalist, explains how our organs are active at different times of the day and night.
“Between 1 and 3 a.m., your liver is busy, making vitamins and hormones, eliminating toxins, and generally cleansing your body. If you are under a lot of stress, your body releases a lot of cortisol, and for some people this has a stimulating effect as the liver detoxifies.”
As much as I love the cavewoman element of my 2 a.m. wakings (at least on the nights my partner is also up), it would be nice to have a little more control over my sleep pattern. Medical herbalist has several suggestions to help me that my liver does its job without stimulating me to wakefulness, starting with the obvious: reduce my reliance on caffeine and alcohol.
“Initially, it is best to use a kit to detoxify your liver. And then, if you start to eat foods that are cooling for the liver, you should expect to see, improvements in your sleep.”
Cooling foods include bitter herbs like dandelion root, rosemary, thyme, and turmeric, and vegetables such as radicchio, romaine lettuce, and artichokes. For meat, fish, is the best bet; lamb, however, will almost definitely cause you to wake up hot in the night.
Authorized teacher of the Sounder Sleep System also shares some suggestions to help me get back to sleep on those nights when I am the only one awake in the wee hours.
“Light wakes us up and darkness puts us to sleep, so make sure your sleep cycle relates to the natural daylight cycle. If you engage in vigorous exercise, do this earlier in the day. In the evening, keep your consumption of excitatory foods, such as red meat and sweets, to a minimum, and eat inhibitory foods: milk, cheese, chicken soup, bananas, and turkey, for example.”
And if all else fails, authorized teacher of the Sounder Sleep System offers a Sounder Sleep System exercise to use when sleep is evasive. It is called “breath surfing.”
“Hold your hands thumb to thumb, index finger to index finger, and lay them lightly on your belly. Let your thumbs separate and rise slightly on the inhale and return on the exhale. Focus your attention on the movement of your hands rising and falling, surfing on your belly. Repeat this six or eight breaths and then rest.”
Two or three repetitions of breath surfing is usually enough to settle me back to sleep. And on the nights it does not work? Do not tell my partner, but sometimes I roll around just enough to wake him, so we can celebrate our caveman roots.

Summer activities such as hiking, rollerblading, kayaking, and tennis demand anarray of functions from the muscles and joints; bending, rotating, extending, lunging, and squatting keep the muscles supple. When activity declines in winter there is no counter to the static computing postures held at a workstation for hours on end. The result is muscle stiffness and tightness, which if left unchecked, results in postural deviation such as anterior head carriage (head forward posture) and rounded shoulders. Both of these conditions are as physically problematic as they are aesthetically displeasing. To prevent your head from leaning forward, adjust your chair’s height and distance from the monitor. Sitting tall, with your back against the back of your chair, place the monitor at an arm’s length away from you and be sure that your eyes are level with the top line of text in your documents. You really do not want weak abdominals and a protruding abdomen, do you? Sitting for extended periods of time causes the muscles of the hip flexors and the lower back to become short and tight. This will tilt the pelvis forward and ‘turn off’ the abdominal muscles, allowing them to relax, weaken, and protrude. Take frequent breaks to stand stretch the lower back and hips. Reduce pressure on the back of the thighs and increase circulation by adjusting the height and depth of your chair. Avoid sitting in a chair with a seatpan that tilts backward. Try to keep your feet flat on the floor or on a footrest, and avoid tucking your feet under your chair.
Strengthening

1. Partial sit-up (easy crunch) 
   Do the pelvic tilt. While holding this position, curl your head and shoulders up and forward until your head and shoulders up and forward until your shoulder blade is off the floor. (Do not “lead” with your chin – keep it tucked in.) Hold briefly. Return slowly to he starting position.
2. Lumbar rotation 
   Start with your back, shoulders, and arms flat on the floor. With your knees together roll them to one side as far as you can without lifting your shoulder off the floor. Hold for five seconds and repeat on the other site.
3. Trunk extension, prone (chest raise) 
   Lie on stomach. Push up with your arms. Keep your hands on the floor. Let your stomach muscles relax and your back sag. Be careful not to bend back too far. Hold for five seconds. Return to the starting position.
4. Wall squat (half squat) 
   Lean against a smooth wall with your feet pointing straight ahead, heels about 50 cm (centimeters) or 20 Inch (inches) from the wall. Slowly slide down the wall until your knees are bent to 90°. Hold for 4 – 8 seconds and slide back up. As you become stronger, increase the time you hold the squat.

For more information please see at: Why does my back hurt?