Healthy Steps to a Longer Life

One of the biggest factors that determine how well you age is not your genes but how well you live. Not convinced? 

A study published in 2009 in the British Medical Journal of 20,000 British folks show that you can cut your risk of having a stroke in half by doing the following things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. 

Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you've sidestepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. 

Follow these 11 habits for a healthy longer life:

1. Don't Retire

"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians ,has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." 

You can use retirement to give something back to your community, country or planet. Become a volunteer for your favorite cause. It might be working at a local hospital, reading to kids in a school or joining Greenpeace. Getting involved will make you healthy, happy and fulfilled.

Read more: Top Ten Activities After Retirement | eHow.com http://www.ehow.com/list_5966419_top-ten-activities-after-retirement.html#ixzz27S0GGl2m

2. Floss Every Day

That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease- causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. 

Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," says Perls.

3. Move Around

"Exercise is the only real fountain of youth that exists," says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car will definitely run better." 

Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits kick in immediately after your first workout," Olshansky adds. 

Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighbourhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.

4. Eat a Fiber-Rich Cereal for Breakfast

Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

5. Get at Least Six Hours of Sleep Each Night

Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. 

"We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

6. Consume Whole Foods, Not Supplements

Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like lycopene or vitamin C." 

Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

7. Be Less Neurotic

It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls.

"They are great at rolling with the punches."

 If this inborn trait is hard to overcome, find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

8. Live Like a Seventh Day Adventist

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. 

One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.

9. Be a Creature of Habit

Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. 

"Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defences, leaving you more susceptible to circulating flu viruses or bacterial infections.

10. Stay Connected

Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. 

Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. 

Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."

11. Be Conscientious

The strongest personality predictor of a long life is conscientiousness— that is, being prudent, persistent, and well organized, according to The Longevity Project, co-authored by Howard Friedman and Leslie Martin. The book describes a study that followed 1,500 children for eight decades, collecting exhaustive details about their personal histories, health, activities, beliefs, attitudes, and families. The children who were prudent and dependable lived the longest, Friedman says, likely because conscientious types are more inclined to follow doctors' orders, take the right medicines at the right doses, and undergo routine

My visit to Melbourne, a city of my Dream

I am glad to post this article on my visit to Melbourne, from the excerpts from My diary:

15.8.2012

When I read about the contest "It's your Time to visit Melbourne Now !" in        Indi blogger I was very glad since it was my long desire to visit this  number one most liveable city of the world. 

I visited the site www.visitmelbourne.com/in to read about the interesting places to visit during the visit if I am selected in the contest. After reading about the interesting places in Melbourne in  some other websites, I went to sleep.

*Next  morning, I was astonished when my son told me that I could visit any place by air with the points accumulated by him due to his frequent visits to USA,UK etc. I asked him whether it was possible to go to Melbourne and return back to Chennai using the points accumulated by him. He  booked the tickets immediately and within a week I could complete the Visa procedure and boarded the flight.

I got down at Melbourne airport at the correct time. I was astonished to see how big and busy the airport was.

Melbourne Airport  also known as Tullamarine Airport, is the primary airport serving the city of Melbourne, and the second busiest in Australia. It was opened in 1970 to replace the nearby Essendon Airport. Melbourne Airport is the sole international airport of the four airports serving the Melbourne metropolitan area.

The airport is 23 km from the city centre. It is the third most traveled passenger air route in the world and it features direct flights to 33 destinations including all states and territories in Australia plus numerous destinations in Oceania, Africa, Asia, Europe and North America

From the airport I went by Taxi to one of my relative's house  who had been inviting me many times to visit his house in Melbourne.

During my short stay, I could visit many tourist attractions in Melbourne and I give below the details of the same.

First Day Sight Seeing by City Circle Tram:

City Circle Tram

I  took  the City Circle tram or Tourist Shuttle to see  many points of interest along its route, and alight as necessary for an extended discovery stop.

The sight seeing tour is completely free on the City Circle Tram. We  get a running commentary on the places of interest along its route. We can get off the tram at any of its stops, so you can visit particular attractions at close hand, and catch the next one.

Flinders St Station:

I visited first Flinders St Station which  is a major Melbourne landmark, the hub of Melbourne's transport system. It is said to be the busiest suburban railway station in the southern hemisphere.

Flinders St Station

It is also a popular meeting place, particularly under the station's domed clock tower. 

Flinders St Station is a fitting  place to start a Melbourne travel and sightseeing tour.The  Station's striking Victorian architecture maintains the city's link with the past even as it sits cheek by jowl with the contrasting 21st century Federation Square. 

Federation Square is a destination in itself — with an art gallery, museum, wine centre and a variety of dining venues.

Federation Square

Federation Square is one of the most complex and ambitious construction projects ever undertaken in Australia. 

Comprising an entire city block the bold and audacious design is the work of Lab Architecture in conjunction with the Australian architects  Bates Smart. 

A unique fusion of civic and cultural activities, Federation  Square is recognised internationally as one of the world's great public spaces.

St Paul's Cathedral:

The next place visited by me was St Paul's Cathedral  which is the grand structure opposite Flinders Street Station. 

It is a great example of late 19th century Gothic-Revival architecture.

The interior is renowned for its wonderful carved cedar woodwork, tessellated tiled floors, stonework and stained glass.

St.Paul's Cathedral

The architecture of St Paul's Cathedral is described as a revival of the style known as Gothic transitional, partly early English Gothic and partly Decorated Gothic. Its foundation stone was laid in 1880 and the cathedral was consecrated in 1891.

Old Treasury Building:

After visiting St.Paul's Cathedral I saw  the Old Treasury Building which  is considered one of the finest public buildings in Australia. 

Old Treasury building

The building  occupies a unique position in Melbourne's history, having had its origins in the 1850s Victorian Gold Rush which accelerated the city's development.

Melbourne Museum:

Next place of my visit was the new Melbourne Museum.The museum was completed in 2000, , with its distinctive soaring roof line and grand proportions. 

It is the largest museum not only in Australia but in the whole southern hemisphere.

Melbourne Museum 

Located at Carlton Gardens in the capital of Victoria, the Melbourne Museum is located among the greenery with its veritable treasures which covers from Australia’s Aboriginal heritage through the years of history to today's digital marvels.

The Melbourne Museum exhibitions range from dinosaurs to forest 

secrets to racing legend Phar Lap. 

The museum is run by Museum Victoria whose collections comprise an estimated 16 million individual items in four museums at three locations, the jewel in the crown being the Melbourne Museum at Carlton Gardens.

Second Day Sight seeing:

Since I wanted to see the native animals of Australia like Kangaroo, etc, I went to Melbourne Zoo on the Second day . The Zoo is celebrating its 150 years anniversary.

I enjoyed watching the gigantic Asian elephant,Baboon,Gorilla,Pelicans,Tree Kangaroo,Penguins,Snow Leopard,Sumatran Tigers etc. in the zoo.

Kangaroo

Wild Sea is the new home for the Zoo's seals and penguins.  For the first time the Zoo will display a myriad of other Victorian marine wildlife, including fish, and Fiddler Rays.

The pools have been designed to show off the swimming skills of the seals and penguins, with large windows extending the full depth of the pools.   

(SourceLhttp://www.zoo.org.au/MelbourneZoo)

16.8.2012

* I suddenly woke up from my deep sleep and realised that my trip to Melbourne starting with the booking of air tickets by my son till the second day visit to the Zoo was only a dream which was due my reading of various interesting places and seeing their photos  in different websites.

Though it was only a dream, it created a lot of enthusiasm and expectation in me to make a visit to Melbourne which city is admired all over the world. 

  

I am glad that I could remember the places visited by me in my dream and write my experience in this post. Otherwise it would have been a difficult task to write an  article about a place without actually visiting it. I have to thank my dream and the websites mentioned in this post which enabled me to consolidate the details of the places seen in my dream. I also thank Google  Images for the beautiful pictures posted by me.

I would definitely love make my dream experiences a reality and  visit  my Dream city 'Melbourne" one day. 

Don't miss  visiting  this lovely city of joy,beauty,excellent roads,loving people etc which have made Melbourne the World's as  Number one most liveable city in the years 2011 and  2012 with the rating of 97.5 followed by Vienna of Austria.

Melbourne, Australia was ranked as the world's most livable city in 2011 and again in 2012. 

(Source: http://en.wikipedia.org/wiki/World's_most_livable_cities )

I hope that I have created enough interest and convinced you that it's your time to visit Melbourne NOW!  

HISTORY OF THE NATIONAL FLAG OF INDIA

The National flag of India is a horizontal rectangular tricolour flag, of India saffron, white and India green; with the Ashok Chakra, a 24-spoke wheel, in navy blue at its centre.

The saffron color represents courage and sacrifice; white – truth,peace and purity; green – prosperity; and the Ashok Chakra represents the Laws of Dharma(righteousness).

It was adopted in its present form during a meeting of the Constituent Assembly held on 22 July 1947, when it became the official flag of the Dominion of India. 

The flag was subsequently retained as that of the Republic of India. In India, the term "tricolour" (Hindi: तिरंगा, Tirangā) almost always refers to the Indian national flag. The flag is based on the Swaraj flag, a flag of the Indian National Congress designed by Pingali Venkayya.

The flag, by law, is to be made of khadi, a special type of hand-spun cloth of cotton or silk made popular by Mahatma Gandhi. The manufacturing process and specifications for the flag are laid out by the Bureau of Indian Standards. The right to manufacture the flag is held by the Khadi Development and Village Industries Commission, who allocate it to the regional groups. As of 2009, the Karnataka Khadi Gramodyoga Samyukta Sangha was the sole manufacturer of the flag.

Usage of the flag is governed by the Flag Code of India and other laws relating to the national emblems. The original code prohibited use of the flag by private citizens except on national days such as the Independence day and the Republic Day. 

In 2002, on hearing an appeal from a private citizen, Naveen Jindal, theSupreme Court of India directed the Government of India to amend the code to allow flag usage by private citizens. 

Subsequently, the Union Cabinet of India amended the code to allow limited usage. The code was amended once more in 2005 to allow some additional use including adaptations on certain forms of clothing. The flag code also governs the protocol of flying the flag and its use in conjunction with other national and non-national flags.

(Source: http://en.wikipedia.org/wiki/Flag_of_India)

The man who designed Tiranga versatile genius Lt. Shri Pingali Venkayya.  

The following are the different designs of the flag before the birth of Indian National Flag:  
                                         

                              The flag that was first hoisted on August 7, 1906,

at the Parsee Bagan Square in Calcutta.


  Called the 'Saptarishi Flag', this was hoisted in Stuttgart
at the International Socialist Congress held on August 22, 1907.


  Associated with the names of Dr. Annie Besant and
Lokmanya Tilak, this flag was hoisted at
the Congress session in Calcutta during the
'Home Rule Movement'.
  

  In the year 1921, a young man from Andhra presented
this flag to Gandhiji for approval. It was only after
Gandhiji's suggestion that the white strip and
the charkha were added.


  This flag was suggested during the All India Congress
Committee session in 1931. However, the Committee's
suggestion was not approved.

  On August 6, 1931, the Indian National Congress
formally adopted this flag, which was first hoisted
on August 31.   

Source:http://www.crwflags.com/fotw/flags/in-hist.html

Flag Code On 26th January 2002, the Indian flag code was modified and after several years of independence, the citizens of India were finally allowed to hoist the Indian flag over their homes, offices and factories on any day and not just National days as was the case earlier. Now Indians can proudly display the national flag any where and any time, as long as the provisions of the Flag Code are strictly followed to avoid any disrespect to the tricolour. For the sake of convenience, Flag Code of India, 2002, has been divided into three parts. Part I of the Code contains general description of the National Flag. Part II of the Code is devoted to the display of the National Flag by members of public, private organizations, educational institutions, etc. Part III of the Code relates to display of the National Flag by Central and State governments and their organisations and agencies.

There are some rules and regulations upon how to fly the flag, based on the 26 January 2002 legislation. These include the following: The Do's: The National Flag may be hoisted in educational institutions (schools, colleges, sports camps, scout camps, etc.) to inspire respect for the Flag. An oath of allegiance has been included in the flag hoisting in schools. A member of public, a private organization or an educational institution may hoist/display the National Flag on all days and occasions, ceremonial or otherwise consistent with the dignity and honour of the National Flag. Section 2 of the new code accepts the right of all private citizens to fly the flag on their premises. The Don'ts The flag cannot be used for communal gains, drapery, or clothes. As far as possible, it should be flown from sunrise to sunset, irrespective of the weather. The flag cannot be intentionally allowed to touch the ground or the floor or trail in water. It cannot be draped over the hood, top, and sides or back of vehicles, trains, boats or aircraft. No other flag or bunting can be placed higher than the flag. Also, no object, including flowers or garlands or emblems can be placed on or above the flag. The tricolour cannot be used as a festoon, rosette or bunting. The Indian National Flag represents the hopes and aspirations of the people of India. It is the symbol of our national pride. Over the last five decades, several people including members of armed forces have ungrudgingly laid down their lives to keep the tricolour flying in its full glory.

Source:http://www.onlinegk.com/indian-constitution/national-flag-of-india.aspx

In July 2005, the Government of India amended the code to allow some forms of usage. The amended code forbids usage in clothing below the waist and on undergarments, and forbids embroidering onto pillowcases, handkerchiefs or other dress material .Disposal of damaged flags is also covered by the flag code. Damaged or soiled flags may not be cast aside or disrespectfully destroyed; they have to be destroyed as a whole in private, preferably by burning or by any other method consistent with the dignity of the flag  

(Source:http://en.wikipedia.org/wiki/Indian_National_Flag)

20 Simple but Powerful Life Changes

Small, simple life changes can be powerful. Implementing some of these changes can literally change your entire life.

How do you change? Take on one change at a time, and go slowly. Implement each change consistently so that it becomes a habit. Don’t do too much too fast.

What follows is a list of changes that are simple, yet incredibly powerful. Some are obvious and some aren’t. I hope they serve as reminders of useful changes.

1. Walk daily

We humans aren’t supposed to be sedentary human beings. We are born to run, but even more so to walk.

Walking every day is good for your physical health. But more importantly, it’s good for your mind. Walking is a joy. You are outside without distractions. You may even see people. And there’s few better ways to boast your mood.

2. Wake early

If you asked me what’s the best change you can make this instance, I would say

“wake early.” The early morning is peaceful – there are no interruptions and no noise. You can wakeup and go for a walk. You can meditate. And you can create.

And waking early is the most productive thing I’ve ever done. I often get more work done in a couple hours in the morning than during the entire day.

3. Eat less

Many of us overeat. Let’s stop. Eat slowly, and eat until you’re full. Eat so that your belly doesn’t bulge.

4. Stop watching, start doing

Watching is easy. Anyone can watch someone. Spectating isn’t inherently bad, but I believe we do too much of it. Instead of watching, do something. Or better yet, create something great.

5. Go slowly

Our culture tells us to go fast, to sprint and win the race. Problem is, the race never ends. When you choose to go slowly, you are choosing peace and happiness.

6. De-clutter

Clutter whether mental, physical, or virtual takes a toll. The only way to get rid of clutter is to get rid of stuff. Deal with bad thoughts and be done with them. Delete unneeded files. And get rid of unnecessary items.

Then when you feel like adding something, ask yourself if it’s necessary. For the most part, it will just contribute to clutter.

7. Become stronger

There are many ways you can become stronger. You can refuse to back down because of fear. You can stand up for what’s right. And you can become physically stronger.

All do one thing, increase your confidence. Gradually become stronger, and the world will open up.

8. Drink water

Often, I used to feel like crap just because I wasn’t hydrated. Drink water, and it will make you feel better. Soda and most other drinks often make you feel worse.

Drink water and only water (besides maybe some tea or coffee). Drink it with meals and drink it throughout the day.

9. Meditate

The incredible benefits of meditation are well-known. But most people don’t practice it because it seems complicated. The truth is, you don’t need to shave your head, or sit with crossed legs to meditate.

The simplest way to meditate is to just sit and breathe. Focus on your breathe. Or focus on the sounds around you.

10. Let go of expectations

Expectations are completely pointless. Try it for yourself: think of how something will be in advance. Most of the time your expectations aren’t met or are exceeded. Or your expectations create negative results.

Live without expectations, and you won’t be disappointed. You won’t have to worry about things you can’t control. You will just flow and accept things as they are.

11. Live in the moment

The past is yesterday and the future is later. The present is the only time we are truly living.

So instead of analyzing the past or worrying about the future, live in the moment.

12. Forget goals

Goals look nice on paper. They provide order to your life. They aren’t necessarily counter-productive – people have done great things using goals.

However, I think they’re useless. Instead of focusing on a goal, focus on the moment. Do things that you love, and do things well right now. This will get you farther than an arbitrary thing  that you can check off.

13. Focus on what’s important

Too often, I used to let the little things get in the way. Now I forget the trivial and focus on what’s important.

What is important? It’s up to you. Family, writing, reading, and playing soccer are all important to me. I clear away distractions and do the important things.

14. Change things up

A routine can make you a zombie. Instead, change things. Often you will find that a change makes things more exciting.

Don’t be afraid to change things up.

15. Wait before you buy

Often we think we need something, but it ends up in the basement – unused. Before you buy something, wait a month. If you still believe it to be useful, then you can but it.

Understand that every time you purchase something, the cost is more than just monetary. You are taking on this item. You must put it somewhere, you must protect it, and you must maintain it.

16. Stop judging

Judging is easy. It’s also stupid. It’s impossible to fully understand others. You don’t know 

what they’ve been through.

So why do we judge? It’s harmful to your own peace, and it’s harmful to others.

17. Stop interrupting

Let people finish their sentence. You aren’t in such a hurry that you need to interrupt.

Let people speak. You might learn something.

18. Create

Everyone has something they can add to the world – something they can create. Spend time everyday creating. You are capable of creating something life-changing – even if it only helps one person.

19. Single-task

Multi-tasking is a myth. We can’t multi-task – our brain can only switch between two tasks. So multi-tasking is actually less productive; not to mention stressful.

Instead, focus on a single task. Move on when it’s finished.

20. Play

We are too serious. Laugh and goof off sometimes. Forget being judged, and let loose.

We aren’t so different from children – only we try to hide our play. Forget maturity. Forget working for now. Play. Enjoy life.

(Source:Article by Jake O’Callaghan of Slow changeJake O’Callaghan is passionate about teaching and helping people change.)