By Laurentine Ten Bosch, Food Matters

Aging is an inevitable process that happens gradually over time. Though this often begins as an external process, as we mature we begin to notice internal changes as well. How fast we age, however, is a variable that is strongly influenced by belief, lifestyle, diet and nutritional supplements.

Accelerated aging is often the result of nutritional deficiencies, excessive stress and poor lifestyle choices. We’re exposed to free radicals (or oxidative stress) from both internal and external toxins on a daily basis, and this takes a toll on the body over the years, eventually beginning to wear away at external and internal cellular processes. Lack of circulation is also a contributing factor to premature aging, as movement has a rejuvenating effect on the entire body. Daily exercise is imperative for clearing stagnation from the body and for moving qi.

Our concept of aging and beliefs about the process also affect whether we age prematurely or not. Women who believe they are forever young tend to always look vibrant and radiant. Attitude is incredibly important, and being young at heart often translates into youthfulness in all areas of our lives, from the amount of joy and fun we experience daily, to how fulfilling our sex lives are, to the number of wrinkles on our faces. Instead of stressing about the inevitable process of getting older, focus on the benefits of age, such as increased resilience, security, good relationships and a strong sense of self. 

The Anti-Aging Lifestyle – 9 Tips To Live By! 

The endocrine system regulates all body systems and helps to balance hormones. Our organs and cells use hormones as messengers to communicate with the rest of the body. A balanced endocrine system supports synergy and internal harmony.

The following glands produce hormones, which work to regulate everything from our metabolism to our digestion. These systems are directed by our circadian rhythm, which is maintained by the nightly production of melatonin, making sleep an essential element for anti-aging.

• The pineal gland (supports circadian rhythm)

• The thyroid (regulates metabolism)

• The pancreas (aids in digestion and blood sugar regulation)

• The ovaries and testes (produce sex hormones: estrogen, progesterone and testosterone)

• The adrenal glands (produce cortisol to maintain homeostasis through emotional and physiological stress)

The following lifestyle recommendations support endocrine balance and restoration and serve as preventative measures for maintaining that youthful glow.

1. SLEEP

Sleep is vital for recuperating and rebuilding and repairing the body. Every bit of our being benefits from regular, restorative sleep. Setting a routine that includes seven to nine hours of sleep nightly and getting to bed before midnight are critical steps for restoring harmony.

2. DOWNTIME/MEDITATION 

Downtime and meditation is incredibly revitalizing and restorative. Be still or take a walk in nature, listen to soft music and unplug for at least a short time every day. Disconnecting is absolutely essential for our happiness and well-being. Take time away from technology as often as possible. Capture every moment with your heart and mind and allow yourself to sink into the moments. This unplugged time may be one of the best ways to reset our nervous systems and to support endocrine harmony.

3. DRINK WATER! 

Every cell, tissue, and organ in the body needs water to work efficiently. Without enough water, poor health is quickly on the horizon. There are a number of functions that water performs for the body: regulating body temperature, transporting nutrients and electrical signals to cells, lubricating the joints and flushing out toxins and waste. A mere five percent drop in the body’s water levels can cause a 30% loss of energy. Aim for half your body weight in ounces of water daily (so a 140-pound woman should consume 70 ounces of water every day), and drink filtered or spring water that is free of chlorine, fluoride and aluminum, as these are neurotoxins that have detrimental effects on the brain and overall health.

4. REGULAR EXERCISE 

Exercise is an integral part of preventing premature aging, as it stimulates lymphatic drainage, tones the muscles, eases stress, stimulates internal organs, relieves depression, promotes sleep, reduces cholesterol and facilitates clear thinking. It also releases endorphins, which will naturally lift your mood. Moderate exercise three to four times a week, to start, is ideal. Regular movement is the single most important thing you can do to support your longevity.

5. LYMPHATIC DRAINAGE MASSAGE 

Massage is a great way to support the lymphatic system, on top of regular exercise. The lymphatic system is spread throughout the whole body and is responsible for filtering and removing toxins using a network of fluid-filled nodes, glands and organs. When this system is not functioning at its optimal potential, toxins can get trapped and deposited throughout the body. Lymphatic drainage massage is a gentle massage along the lymphatic system pathways that helps to release any blockages and get the system flowing. Because of the sensitivity of this system, it’s recommended to go to a professional for this sort of treatment.

6. EXERCISE THE BRAIN 

Exercise the brain to keep the neurons firing and to strengthen brain function. Do activities that are mentally challenging, such as puzzles, crosswords and learning new things. You can also keep your mind active through reading, writing and engaging in interesting discussions and debates. Other ways to support brain health and to strengthen neural pathways are to adopt brain plasticity exercises, such as switching from the dominant hand you use for everyday activities (so for example, using your non-dominant hand to brush your teeth, dial the phone or write a grocery list), performing multiple sensory activities (essentially doing two things at once that engage the senses, such as watching a sunset while doing a craft with your hands, or listening to music and smelling flowers simultaneously) and changing up regular routines (for example, taking a new route on a daily commute or jog, or using new machines at the gym). New experiences and difficult mental activities challenge your brain to adapt, which keeps it strong – it essentially exercises your brain!

7. MANAGING STRESS LEVELS 

Managing stress is crucial for slowing the aging process. Stress causes a consistent rise in cortisol from the adrenals, and when cortisol levels are chronically high, they can rob the body of nutrients that are essential for healthy glowing skin. Chronic stress alters neurotransmitter production (affecting your emotions) and depletes the nutrients needed to balance hormones. Stress also increases silent inflammation and can contribute to intestinal permeability – enhancing the aging affect. To keep stress levels low, allow yourself to have alone time every day to meditate, exercise or relax doing something you enjoy.

8. REDUCE BLUE LIGHT EXPOSURE

High-energy visible (HEG) light, also known as blue light, is emitted by our computers, cell phones and other technological devices. This type of light generates free radicals, causing collagen and elastin in our bodies to weaken and die, which increases the signs of aging. Using screens at night before bed also disrupts our circadian rhythms, which has a negative impact on sleep. Cellular repair is most significant at night, and we need quality sleep to support the skin’s regeneration processes. Avoid excessive screen time and make sure to switch off all screens at least an hour before going to bed.

9. SOCIAL CONNECTION 

Social connection is key to healthy aging. Strong relationships offer the experience of feeling supported, which assists in an overall sense of being loved, esteemed and cared for. Plan daily and weekly activities with friends and family members, take classes and make efforts to talk to new people.

Source : Foodmatters July 2018

Author: Laurentine Ten Bosch, Food Matters

Reproduced with the permission of the Food Matters team. This article by The chalkboard mag was originally published at www.foodmatters.com/article/9-anti-aging-tips-to-start-living-by

Important:
This provides general information and hasn’t taken your circumstances into account.  It’s important to consider your particular circumstances before deciding what’s right for you. Although the information is from sources considered reliable, we do not guarantee that it is accurate or complete. You should not rely upon it and should seek qualified advice before making any investment decision. Except where liability under any statute cannot be excluded, we do not accept any liability (whether under contract, tort or otherwise) for any resulting loss or damage of the reader or any other person. 

Any information provided by the author detailed above is separate and external to our business and our Licensee. Neither our business, nor our Licensee take any responsibility for any action or any service provided by the author.

Any links have been provided with permission for information purposes only and will take you to external websites, which are not connected to our company in any way. Note: Our company does not endorse and is not responsible for the accuracy of the contents/information contained within the linked site(s) accessible from this page.

See how you can work around common money traps so you’ve got cash today, tomorrow and in the future.

In your 20s, you might be saving for an overseas trip, eyeing a new car, looking for your own pad, or simply trying to keep your wardrobe up-to-date, and have cash left over for Saturday night.

While you mull things over, it’s worth giving some thought to how what you spend today could also impact you later on—especially with one in four Aussie households experiencing financial stress.¹

Misdemeanours worth avoiding

Going without a budget

Budgeting might sound too much like hard work, but knowing what you earn, owe and spend can give you control over your money, and let you quickly identify areas where you could be saving.

Using your credit card for everything

Credit cards can be convenient but they’re often more expensive than other forms of credit as they usually have higher interest rates². Plus, people tend to spend more than if they’re just taking out cash.

Whenever you don’t pay your balance in full for the month, interest is also payable—and that includes when you only pay the minimum amount owing. For more info, check out our article – Are hefty interest charges costing you your social life?

Keeping up with the Joneses

The pressure to stay up-to-date with your peers and even celebrity icons can be a subconscious motivation behind a number of poor financial decisions.

Try to live within your means and stick to realistic goals.

Borrowing money from friends and family

When you’re in a bind, while you may be tempted to ask for a hand-out, it can put strain on relationships, particularly if it becomes a regular occurrence.

The person may need the money back quickly, begin judging your spending habits, or worse—end the friendship if they don’t get the money back.

Buying an expensive car

The average household in Australia is currently juggling car debt of $19,500.³ The purchase price of a new car is one thing, but the added costs are another.

ASIC’s new mobile phone app MoneySmart Cars can help you work out the overall costs.

Pursuing higher education without a plan

According to AMP.NATSEM research, estimated lifetime earnings for those with degrees are, on average, higher than those who don’t go beyond year 11.

However, if you’re considering further education, ask yourself whether the field you want to enter is the right one for you. The average debt for a tertiary student in Australia is about $19,100.⁴

Quitting your job on a whim

You may not like where you work but if you’re planning your exit march, it’s wise to have another gig lined up as it could be months before you find another opportunity and have cash coming in.

If it’s your current pay cheque that’s got you twisted, consider whether you’ve earned a pay rise and how you might go about asking for one.

Not prioritising your goals                                                                          

The benefits of thinking long term when it comes to your goals are pretty clear. For instance, buying a car, going on holiday and moving into a new apartment all within a six month period mightn’t be financially viable. Our online tool can help you prioritise and create your own goals timeline so you can map things out accordingly.

Foregoing an emergency fund

One in eight Australians don’t have enough money set aside to cover even a $100 emergency.⁵ And, you don’t want a busted phone or car tyre leaving you financially stranded.

An emergency fund can give you peace of mind and reduce the need to rely on high interest borrowing options. See our pointers on how to set one up.

Avoiding the money talk with your partner

It’s not nice to think about, but disagreements about money is a major cause of divorce in Australia.⁶

So, before you set up joint accounts or move in together, address how you’ll both contribute. If you are moving in together, it’s also worth knowing what happens to your finances if you split with a de facto.

Spending a fortune on the wedding

The average Australian wedding today costs around $36,200, and 35% blow their budget.⁷

To avoid a wedding budget blowout, start saving, talk to your partner—and parents if they’re involved—write down what you can afford, get quotes, and look at how many and who’ll be on your guest list early on.

Being blasé about insurance

It’s estimated that at least one in five Australian families will suffer from an insurable event.⁸

While you may choose to go without insurance to save money, for many Australians insurance is affordable and can be paid via monthly premiums or your super, which is where more than 70% of Australian life insurance policies are held.⁹

Choosing a property that’s not within your means

Whether you’re renting or buying it’s important to think about the upfront and ongoing costs involved, and the location you’re looking at as different suburbs come with different price tags.

If home ownership is on the cards, get a full run-down of the costs you’re likely to come across.

Not caring about your super

It might seem like a lifetime away but with many Australians looking at a retirement of 30 years or more—and the Age Pension alone unlikely to be enough¹⁰, putting money into super is worth thinking about while you still have time on your side.

More information

There’s a lot to think about when it comes to the short and long term, but the good thing is doing a little bit now can make a big difference down the track. 

For further assistance please contact us on Phone: 07 5641 4134 to discuss .

A way to help efficiently plan for your financial future is to focus on how  best to handle what are sometimes called life’s financial turning points.

These might typically include getting your first job, buying your first home, raising a family and eventually retiring.

While any financial planning should take careful account of our unique circumstances, it should not be overlooked that many of us have the same broad financial experiences. Just think about the experiences of your friends of a similar age.

Perhaps open a new document on your computer and jot down 10 or 15 turning points that are ahead of you and think of how to deal with each to your advantage, and allow for some less anticipated or unexpected events along the way; this may convince you of the benefit of setting aside some contingency money if possible.

Being ready for financial turning points can assist you in concentrating on what really matters, like focusing on your long-term goals without the short term distractions of higher share market volatility for example.

Additionally, having financial turning points in mind may encourage you to save and invest in a more disciplined way.

Common turning points

These include earning your first pay, joining your first super fund, entering a personal relationship, buying your first (second or third) home, beginning to seriously invest, creating your first financial plan, raising children and eventually retiring.

Other turning points

These include losing your job, coping with serious illnesses in your family or the death of a spouse, overcoming a marriage breakdown, investing an inheritance, handling a sharp downturn in values of investment assets and perhaps downsizing to a small home after the children have left.

 

Written by Robin Bowerman, Head of Corporate Affairs at Vanguard.

Source : Vanguard April 2018  

Reproduced with permission of Vanguard Investments Australia Ltd

Vanguard Investments Australia Ltd (ABN 72 072 881 086 / AFS Licence 227263) is the product issuer. We have not taken yours and your clients’ circumstances into account when preparing this material so it may not be applicable to the particular situation you are considering. You should consider your circumstances and our Product Disclosure Statement (PDS) or Prospectus before making any investment decision. You can access our PDS or Prospectus online or by calling us. This material was prepared in good faith and we accept no liability for any errors or omissions. Past performance is not an indication of future performance.

© 2018 Vanguard Investments Australia Ltd. All rights reserved.

Important:
Any information provided by the author detailed above is separate and external to our business and our Licensee. Neither our business, nor our Licensee take any responsibility for any action or any service provided by the author.

Any links have been provided with permission for information purposes only and will take you to external websites, which are not connected to our company in any way. Note: Our company does not endorse and is not responsible for the accuracy of the contents/information contained within the linked site(s) accessible from this page.

Our eyes are pretty amazing organs. We get to witness the outside world with them. Every day they are exposed to constant stimulation yet continue to work efficiently, for most of us.

The thing is, the stimulus that we are exposing our eyes to has changed drastically over the years. We are now in a digital age – A time where our digital screen time and lifestyle is slowing down our eye’s efficiency due to continuous stress on the eyes. One of the most common stressors to eye strain, blue light!

Visible light is defined by how long the wavelengths are and how much energy is produced. The longer the wavelength, the less energy is produced (safer), and the shorter the wavelength, the more energy is produced (potentially dangerous).

Here’s a quick breakdown on red light vs blue light:

• Red light, like from a heating lamp, is an example of a long-wavelength, low-energy light.

• Blue light, from digital devices like computer screens, phones, and TVs has the shortest wavelengths and is, therefore, the highest energy. Blue light is damaging to the eyes because, unlike other UV rays that are blocked by the cornea and the lens, virtually all visible blue light passes through and goes straight to the light-sensitive retina, causing damage that can lead to degenerative conditions and vision loss.

Naturally, we are exposed to small amounts of blue light from sunlight during the day, the damage comes when we have excessive exposure in front of electronic devices, especially at nighttime, which emits significant amounts of blue light. Staring at a screen for long periods of time can cause eye fatigue and other symptoms such as eyestrain, dry eyes, headache, fatigue, blurred vision, and difficulty focusing and sleeping.

A Harvard Medical School study found that blue light exposure at night suppressed melatonin production for about twice as long as the green light and shifted circadian rhythms by twice as much.

OK, we get it, there are 101 things you need to remember to do daily to maintain your health, and now you’ve got to think about how much time you’re spending staring at your screens? Before you panic, we want you to know there are some really simple things you can do to prevent the damage. Here’s how you can start:

1. Eat Foods For Eye Health

We love the saying “you are what you eat”! Some of the best foods you can include in your diet for eye health include:

• Dark Leafy Greens: The carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. Other healthy options include Swiss chard, collard greens, broccoli, and Brussels sprouts. Lutein and zeaxanthin are both important nutrients for eye health, as both of them are found in high concentrations in your macula — the small central part of your retina responsible for detailed central vision.

• Orange  Fruit & Vegetables: Think carrots, pumpkin, oranges and sweet potato. Eating a variety of these is going to give your body the nutrients it needs to maintain healthy eyesight. This is largely due to the high amounts of vitamin A, phytonutrients, vitamin C, lutein & zeaxanthin.

• Healthy Fats: Since many of the vitamins are responsible for eye health are “fat-soluble nutrients” – that are absorbed best when eaten with a source of lipids (fats). Pair these vitamins with something like omega-3 foods (like salmon), coconut oil, olive oil, avocado, nuts and seeds for proper absorption.

2. Hello, New Computer And Phone Habits!

How much time do you spend on your phone, computer, or watching TV per day? Really think about this… It’s probably a lot more than you think. Young adults are spending about five hours per day on their phone, just their phone. If you work in front of a computer for eight hours per day, add that in plus whatever time you spend in front of a TV at night watching Netflix or FMTV 😉 That’s a fair chunk of your day!

Our tips: Take frequent breaks by looking away from the screen for 2 to 3 minutes every 15 to 20 minutes. Glare from digital screens can also have an effect on the eyes, so try to avoid overhead lights and use a desk lamp instead to control the glare that might come in from any nearby windows. Blue light blocker glasses are now widely available that can help filter the blue light coming from digital devices. You can also install blue light filters on most smartphones. Our biggest tip would be to challenge yourself to spend some time off your screen at night, especially 2-3 hours before bed – You may even notice a more restful nights sleep – Winning!

3. Change Up Your Lifestyle Habits

The smallest changes to our daily routine can help take stress off of our eyes. Start thinking about things like:

• Wear sunglasses: Find yourself outdoors for long periods of time? Wearing sunglasses can help to protect your eyes from excessive exposure to UVA and UVB.

• Stop smoking: No brainer here, but smoking cigarettes produces cyanide, which is damaging to the eyes.

• Hydrate your eyeballs: Hold up on the staring competitions and blink – blinking is actually our eyes way of Move Move your body: Turns out, being active isn’t just good for your booty! Although exercise is considered beneficial for overall health, it can also help support healthy vision. Aim to be active for 30 minutes a day to feel the benefits, this will also get you away from the screens!

Source : Foodmatters June 2018

 Reproduced with the permission of the Food Matters team. This article by Rachel Morrow was originally published at www.foodmatters.com/ /article/staring-at-a-screen-all-day-here-are-3-things-you-can-do-to-protect-your-eyes

Important:
This provides general information and hasn’t taken your circumstances into account.  It’s important to consider your particular circumstances before deciding what’s right for you. Although the information is from sources considered reliable, we do not guarantee that it is accurate or complete. You should not rely upon it and should seek qualified advice before making any investment decision. Except where liability under any statute cannot be excluded, we do not accept any liability (whether under contract, tort or otherwise) for any resulting loss or damage of the reader or any other person. 

Any information provided by the author detailed above is separate and external to our business and our Licensee. Neither our business, nor our Licensee take any responsibility for any action or any service provided by the author.

Any links have been provided with permission for information purposes only and will take you to external websites, which are not connected to our company in any way. Note: Our company does not endorse and is not responsible for the accuracy of the contents/information contained within the linked site(s) accessible from this page.

Fear is a factor in many of our investment decisions.

Now, that’s not always a bad thing because fear can be an effective motivator that overcomes another great emotional roadblock for investors – procrastination.

Fear can come in many shapes and flavours for investors. There is the fear of not having enough saved for retirement that can provide the positive impetus to put together a long-term savings plan, that means forsaking some short-term spending in the interests of providing a more comfortable lifestyle once the regular salary stops arriving in the bank account.

Then there is the fear of missing out on a great investment opportunity. It’s no secret that Australian’s have long had a well-documented love affair with property, yet fear is still a factor. What is interesting is how the nature of this, in relation to residential property, has shifted significantly in recent months.

If we rewind six to 12 months, the biggest fear investors talked about was the fear of missing out, or rather being locked out, of the property market. A particular concern for younger investors looking to get into the property market was simply affordability.

ASIC last month released a report into the quality of advice given to self-managed super funds (SMSFs). While it was not the main focus of the report, a strong theme that came through from investors who had recently set up their SMSF was that a key motivator was to use the SMSF as a way of accessing their super savings to buy into the property market.

The pitfalls and risks in setting up an SMSF to buy a single investment property is a separate topic for another day. However reading through the case studies in the ASIC report provides a clear narrative of a cohort of investors who are frightened of being locked out of the property market by seemingly ever increasing prices, and are being motivated to use vehicles like an SMSF to get into the game.

The ASIC market research – a combination of qualitative interviews and online surveys – was done mid-2017. If we fast forward to July 2018 a scan of property pages in the mainstream media in Sydney and Melbourne tells a quite different story.

For a start, auction clearance rates are well down on a year ago due to a number of factors including banks tightening lending requirements for investors. In the last quarter of 2017 the auction clearance rate was around 65 per cent. Last week it was in the low 50s – one of the lowest rates for the past decade according to Fairfax Media.

In a relatively short space of time the fear factor has shifted dramatically. From the fear of missing out, potential buyers are now regularly quoted as fearing that they will pay too much and are keeping their hands firmly down, which means auction rates slump further … and so the cycle goes.

For those people who believe that property never goes down in value, now is an interesting time with major capital cities all reporting declines in value. All markets – property included – move in cycles and investor sentiment plays its role in driving that.

Timing markets of any type in the short run is extremely challenging. That’s why one of the best tonics for market-driven fear is having the discipline to do a long-term financial plan that sets out your personal life stage goals, diversifies your investment portfolio across a range of asset classes to offset risk, and gives you the luxury of knowing that when one asset class is pushing your fear button, the others are helping keep you on track and sleep well at night.

Please contact us on Phone: 07 5641 4134 we can assist you plan your financial goals.

 Source : Vanguard July 2018