Wellness

Eating a wide variety of nutritious foods is one of the best things you can do for your health. But how do you know if you are getting enough of what you need?

Exact nutritional needs vary based on your age, height, weight and any medical conditions you have, such as diabetes and food allergies. Since there are so many variables that go into developing a healthy diet, nutritional counseling with a registered dietitian or nutritionist can be helpful.

Nutritional Considerations with Aging

Although not everyone ages the same, some common changes take place. During adolescence, a teen requires a lot of calories to maintain their development. Their bodies are still growing, and metabolism is high. But your needs are not the same throughout your life.

It is important to understand that your nutritional needs may change as you age. The number of calories you should eat depends on your activity level, gender and height. But your calorie needs are usually the highest in your 20s and decrease in the following decades.

There are several reasons for the decrease in calorie requirements. For example, muscle mass often decreases with age. If you are not doing strength training, you may lose a little muscle as you age. Muscle tissue requires more calories to maintain than fat. So, it makes sense the less muscle you have, the fewer calories you need.

It is also important to pay a little more attention to your cardiovascular health. According to the Centers for Disease Control and Prevention, heart disease continues to be the number one killer of adults in the United States. Your diet can play a role in preventing heart disease.

Foods high in trans-fat are thought to contribute to heart disease according to the American Heart Association. Trans-fat appears to decrease HDL cholesterol, which is considered “good” cholesterol because it offers some protection against heart disease. LDL cholesterol, which is “bad” cholesterol may increase with a diet high in trans-fats. High trans-fat foods to avoid include fried foods, crackers and donuts.

Dietary Recommendations in your 40s, 50s, 60s and Beyond

Regardless of age, to maintain good health, adults should eat a variety of fresh veggies, fruits, lean protein, healthy fat and complex carbs. Simple carbs, such as sweets, chips and soda should be limited. Excess added sugar, sodium and saturated fats should also be limited. Also, consider the following:

Considerations in your 40s

During your 40s, your calorie needs may have slightly declined from your 30s. Your 40s may mean juggling working and raising a family. Healthy eating may take a back seat for both men and women. But your 40s is a bad time to neglect your health. How you eat and take care of yourself during your 40s and 50s sets the stage for your retirement years. It is important to be sure you are getting enough of the following:
Vitamin D: We typically get vitamin D from the sunlight. But if you are like many busy adults, you may not be spending enough time outside. Low levels of vitamin D are associated with heart disease and depression. Good sources of vitamin D include eggs, fatty fish and milk.
Protein: Protein helps you feel full and aids in muscle repair and growth. Don not skip on protein during your 40s. Good sources include eggs, lean red meat, and tuna.

Considerations in your 50s

If you are not careful, you might start to see your weight creep up in your 50s. Most women also have reached menopause sometime during their 50s, which increases their risk of osteoporosis. Some nutrients to keep in mind include:
Calcium: Eating foods high in calcium may combat bones loss that can occur in middle age and beyond. Calcium is not just important for women. Men also need it to maintain strong bones. Good sources of calcium include fatty fish and low-fat dairy including milk and cottage cheese.
Omega 3 Fatty Acids: Omega 3 fatty acids are said to provide some cardiovascular health benefits. Studies have indicated that omega 3’s may lower triglyceride levels and decrease blood pressure. Tuna and salmon are good choices for foods rich in omega 3.
Potassium: Blood pressure may increase as we age. Decreasing sodium intake and increasing potassium may help. Plus, if you are taking medication for hypertension, it can decrease potassium levels in the body. Good sources of potassium include broccoli, baked potatoes with the skin on and bananas.

Considerations in your 60s and Beyond

Your 60s and beyond may mean retirement and other life changes. You may be busier than ever. But exercise and healthy eating should be a priority. Do not forget to include the following:
Antioxidant Rich Foods: Antioxidants help combat cell damage. They may also help fight disease, protect memory and prevent age-related changes in the vision, such as macular degeneration. Antioxidants are found in foods including blueberries, kale, red grapes and broccoli.
Fiber: Constipation is common as we age. Be sure to eat enough foods high in fiber, such as whole grains, vegetables and fruits.

As the weather outside grows cooler, that means cold and flu season is just around the corner. Although the common cold can make you feel miserable, it is usually not serious. But the flu can be a different story.

The seasonal flu can lead to complications including sinus infections, bronchitis and pneumonia. According to the Centers for Disease Control and Prevention, children under five, adults over 65, pregnant women and those living in a nursing home are at the highest risk of developing complications from the flu.

Flu and Cold Prevention

When it comes to both cold and flu, prevention is your best strategy. A season flu vaccine is offered every year, which can decrease your chances of developing the flu. But not everyone wants to get the vaccine. Plus, it may not always be effective since it only protects you against certain flu strains. Fortunately, there are also additional things you can do.

Keep Your Immune System Strong  

Although it may be impossible to protect yourself from all germs, there are several ways you can keep your immune system strong:

Eat a healthy diet: A diet high in fresh veggies, fruits, lean protein and healthy fats keeps your body and immune system strong. The right nutrients also help you fight viruses that cause colds and flu.

Exercise regularly: Exercising regularly appears to improve immune system function. One theory is it improves white blood cell function, which helps your body fight off infection more efficiently.

Get enough sleep: Sleep deprivation decreases your body’s ability to fight infections. Although individual sleep needs vary, aim for seven to nine hours of sleep each night to keep your immune system functioning well.

Wash your hands often: One of the best ways you can prevent colds and the flu is by washing your hands thoroughly. When you don’t have access to soap and water, consider using an alcohol-based hand sanitizer.

Don’t smoke: Smoking prevents your immune system from functioning optimally. It decreases your body’s immune system response, which makes you more likely to get sick.

Vitamins, Herbs and Supplements to Prevent and Treat Cold and Flu:

There are several herbs, vitamins and supplements that may help decrease cold and flu symptoms or prevent the illness from developing. As with all supplements, it’s important to talk with your doctor before taking anything. Consider a few of the following herbs:

• Ginger: Ginger is thought to decrease inflammation and reduce nausea and vomiting, which can occur with the flu.
• Elderberry: Elderberry may prevent penetration of the flu virus into the cell membrane by blocking an enzyme. (also consider Echinacea)
• Garlic: Garlic is believed to have antibacterial and antiviral effects, which can help decrease cold and flu symptoms.
• Peppermint: Peppermint may help open congested nasal passages and relax the airways.

The following vitamins and supplements may also help prevent or fight colds and flu:

• Vitamin C: Vitamin C may not prevent a cold, but certain studies have indicated that taking vitamin C at the first signs of symptoms may shorten the duration of your illness.
• Vitamin D: A Harvard study indicated that adequate vitamin D might decrease your chances of developing a cold. Vitamin D contains a protein that helps kill viruses.
• Omega 3: Omega 3 may help improve immune system function by increasing cells that destroy bacteria. Some studies also indicate it may increase airflow to the lungs and help prevent colds and flu.

Natural Cold and Flu Treatments

Colds and the flu can be difficult to escape completely. Even if you do everything right, you might still get sick. If you feel under the weather, there are several natural ways to treat symptoms and get back on your feet, such as:

Rest: Your body needs to focus all its energy on fighting the virus. If you’re getting up early, going to work and doing all your regular activities, there may not be much energy left over to fight the virus. If possible, take a few days off from work or school and catch up on your sleep. Go to bed a little earlier and sleep in.

Drink plenty of liquids: Drinking enough liquids thins mucus, prevents dehydration and may improve fatigue. Consider drinking a few hot beverages too. The steam can loosen congestion, and the warmth may ease a sore throat. Sipping soup, especially if you add spices, such as curry powder and pepper, may help ease chest and nasal congestion.

Try nasal irrigation: Nasal irrigation involves flushing your nasal cavity with sterile water. The water can help flush bacteria from the sinus cavity and may alleviate congestion and help you breathe easier.

Blow your nose: If you have nasal congestion, it’s important to avoid sniffing the mucus back up into your head. It’s also helpful to blow your nose correctly. When you blow your nose, press one nostril closed while gently blowing. Repeat on the other side. Avoid blowing out too hard, which can lead to an earache.

Whether you have a chronic disease or a sudden illness, you want to feel well as soon as possible. But how do you know what type of treatment is best?

In addition to conventional medicine, naturopathic medicine has been gaining in popularity over the last few decades. Before deciding what method of treatment is best for you, it’s helpful to learn more about the differences.

What is Naturopathic Medicine?

Naturopathic medicine is a form of patient care that involves not just treating a medical condition, but improving overall wellness. Many of the treatments have been around for centuries. Some naturopathic therapies have been well researched and published in peer-reviewed journals.

In addition to principles of traditional healing, naturopathic medicine also relies on aspects of western medicine and modern science. For example, naturopathic doctors may order certain conventional tests, such as x-rays or blood tests to make an accurate diagnosis.

There are six main principles involved in naturopathic medicine including using the body’s own natural healing abilities, doing no harm, treating the cause of disease, prevention and the doctor as the teacher.

The principles are incorporated into how care is provided. For instance, naturopathic doctors use therapies that promote the body’s healing capabilities and improve health. They also focus on therapies that minimize side effects and pose no additional harm to the patient.

Treatment methods vary based on the condition and individual needs of the patient, but they may include herbs, vitamins and other supplements. Nutritional counseling to promote optimal health may also be recommended.

It’s important to understand that naturopathic medicine does not have to be an all or nothing type of treatment. Aspects of naturopathic medicine can be used in conjunction with conventional medicine to manage a medical condition.

What is Conventional Medicine?

Conventional medicine is a system of medical care that includes diagnosing and treating diseases with traditional methods, such as surgery, drugs and radiation. Various diagnostic procedures are often used in conventional medicine, such as CT scans, ultrasounds and lab work.

In emergency situations, conventional medicine is often necessary. For example, if someone has a heart attack, traditional treatments, such as medications and procedures to unblock arteries may be recommended.

Although conventional medicine can be lifesaving, it does have some pitfalls. For example, medications are often used to treat symptoms of certain conditions. But the drugs can lead to side effects, which means more symptoms to treat.

How Naturopathic Medicine is Unique

Naturopathic medicine involves more than just treating an illness or a set of symptoms. It incorporates treating the whole person. There are a few main differences between the conventional and naturopathic medicine including the following:

Treating the root of the problem:

Naturopathic practitioners try to treat the underlying cause of an illness, so that the body can work towards healing itself. Although medical doctors also try to get to the bottom of an illness, they may spend a large amount of time treating symptoms.

Prevention is the best medicine:

Preventing illness and maintaining proper balance in the body is often a part of naturopathic medicine. Techniques to improve health tend to focus more on natural methods including lifestyle changes, supplements and diet.

The doctor is the teacher:

A core principle in naturopathic medicine is that the patient is the one who accomplishes healing. The doctor is responsible for guiding and providing information, but the patient is encouraged to take responsibility for their own health.

Differences within Naturopathic Medicine

There are differences within naturopathic medicine itself. Some doctors practice traditional naturopathic medicine, while other practice modern naturopathic medicine.

Traditional naturopaths focus on promoting wellness and apply natural approaches to preventing disease and improving overall health. They do not usually diagnose and treat specific diseases in a traditional sense. The goal is often to restore balance to the body.

Examples of traditional naturopathic medicine may include teaching the benefits of healthy lifestyle choices and utilizing mind-body therapies to assist with stress relief. Traditional practitioners may also provide information on homeopathic remedies and herbs.

Modern naturopathic doctors still believe in the body’s ability to heal, but incorporate methods and practices from conventional medicine. For example, they may diagnose and treat specific conditions and perform invasive procedures. They may also specialize in an area of medicine, such as gynecology or rheumatology.

Conditions Naturopathic Medicine Can Treat

Naturopathic doctors can treat a wide range of problems including allergies, arthritis and irritable bowel syndrome. fatigue, pain, headaches and many more conditions can also be treated with naturopathic medicine.

Although it can be effective in treating some conditions, naturopathic medicine does have some limitations. For example, emergency situations, such as excessive bleeding and respiratory emergencies require conventional treatment.

Naturopathic doctors have extensive training. They must complete a post-graduate program in natural medicine. Graduates must also pass a licensing exam before applying for state licensure. Requirements to practice as a naturopathic doctor vary by state. Some states license naturopathic doctors and other states don’t. Before visiting a naturopath, consider asking about qualifications and training.

 

Everyone gets down once in a while. Feeling sad or unhappy about certain events can be a normal reaction. But depression is more than just a typical response to a rough patch.

Depression can impact all areas of your life from work to relationships to physical wellbeing. Unfortunately, in some situations, if left untreated, it can also lead to suicide. According to the National Alliance on Mental Illness, about seven percent of people in the United States have experienced a major depressive episode in the last 12 months.

Although anyone can develop depression, several risk factors may increase your chances of developing the condition. Risks for depression include:

• Chronic stress and anxiety
• Family history of depression
• Childhood trauma
• Alcohol or drug abuse
• Physical illness

Conventional Treatments and Side Effects

Although psychological counseling is often used to treat depression, it is not always effective in decreasing symptoms. In a large number of cases, medications are also prescribed.

Medications to treat depression may include different classifications of antidepressants including selective serotonin reuptake inhibitors and serotonin-norepinephrine reuptake inhibitors. Although medications for depression are sometimes helpful, they are not without risks. Side effects can include worsening depression, fatigue and weight loss or gain. Additional side effects may include nausea, dry mouth and trouble sleeping.

 

A Natural Approach to Treating Depression

The good news is there are options when it comes to treating depression. In some cases, natural strategies, such as lifestyle and nutritional supplements, as well as mind-body therapies such as acupuncture, can make a big difference in decreasing symptoms. In other instances, natural treatments can complement conventional treatment and provide a comprehensive plan to combat depression.

Lifestyle Changes

Changes in sleep habits, diet and other activities are not always easy to make. But they can have a big impact on your mood and overall wellbeing. It may seem overwhelming to make a complete overall of your lifestyle all at once. It may be even more challenging if you are depressed.

Instead of changing several things at once, focus on small goals and make changes gradually. For example, if you smoke, consider programs that can help you kick the habit. After successfully making one positive lifestyle change, set another goal to work towards.

Stress Reduction

Chronic stress and depression often go hand in hand. Although it may not be possible to eliminate all stress, participating in stress reduction activities may help. Find activities that help you unwind and spend a little time each day relaxing. Common stress reduction activities that may help include playing an instrument, listening to music and going for a walk.

Exercise to Combat Depression

It probably does not come as a surprise that exercise strengthens your body. But it can also have psychological benefits. According to research at Duke University, exercising moderately to briskly 30 minutes a day three times a week decreased symptoms of depression as effectively as medication. Find some type of exercise, such as brisk walking, biking or aerobic classes, that you enjoy. Make exercise a habit. Aim for a minimum of 30 minutes of exercises most days of the week.

Body Work Techniques

Various bodywork techniques can promote relaxation, better sleep and may decrease symptoms of depression in some people.  Consider some of the following suggestions.

• Tai Chi: Tai Chi is a gentle form of martial arts that involves remaining focused on movements, breathing and relaxation. Practicing tai chi can have a calming effect on the body and the mind.
• Massage: Massage involves manipulation of the soft tissue and can stimulate endorphin production, which can promote feelings of wellbeing.
• Guided Imagery: Guided imagery involves picturing yourself in a calming place. By using all your senses and immersing yourself in an environment that you find peaceful, you can change your brain chemistry and increase chemicals, such as endorphins.

Herbs and Supplements

There are several herbs and supplements that may decrease symptoms of mild to moderate depression. The Food and Drug Administration has not approved the following supplements or herbs for the treatment of depression in the United States. But they may be effective for some people. Keep in mind, certain herbs can interfere with medications, so it’s important to talk with your healthcare provider before taking supplements.

The supplements below show promise in decreasing symptoms of depression.

• SAMe: SAMe is a naturally occurring chemical in the body that affects serotonin levels in the brain. Some studies have indicated that levels of SAMe are low in people with depression, which is why a supplement may help.
• John’s Wort: St John’s wort is one of the most studied supplements for treating depression. Many studies have indicated that St. John’s wort is just as effective as antidepressants in treating people with mild to moderate.
• DHEA: DHEA is a naturally occurring hormone produced in the brain and adrenal glands. Levels peak in your 20s and gradually fall as you age. Some research suggests that changes in DHEA levels may contribute to a depressed mood.
• Omega 3: Omega 3’s are fatty acids that play a role in cardiovascular health and brain function. Although additional research is needed to prove a definite link, some studies show people with depression tend to have lower levels of omega 3.

Did you know that the state of your nails is an indication of your general state of health?

Discoloration or thickening of nails may be a warning sign of anemia and diabetes, heart and lung conditions, or liver and kidney diseases.

Some common symptoms of nail disorders include thickening or swelling of the skin surrounding the nail; bleeding or discharge from around the nail; changes in their color or shape; and pain in the nail area. Persons with diabetes or poor circulation need to be particularly aware, as nail problems occur more frequently with these conditions.

Nail Problems

• The occurrence of white spots following an injury to the nail.
• Splinter hemorrhages (vertical lines) under the nails, resulting from nail injury or due to certain drugs or diseases.
• Ingrown toenails caused by wearing too tight shoes; improper trimming of toenails; poor stance; and digestive issues. Contact a dermatologist for treatment of an ingrown toenail, particularly when there is a sign of infection.
• Bacterial infections most often caused by injury, but also attributed to nail biting and finger sucking; frequent exposure to water; or poor skin hygiene.
• Fungal infections account for about half of all nail disorders and occurring more frequently in toenails because they endure warm, moist confined conditions.

Keeping Nails Healthy

• Reduce your risk of ingrown toenails by cutting the nails straight across and slightly rounded at the center. This also improves the strength of both fingernails and toenails.
• Ensure your shoes fit properly and alternate pairs regularly.
• Avoid biting fingernails, as this may damage the delicate skin that surrounds the nail allowing the entry of infectious microorganisms. You also transfer these organisms between your mouth and nails when you indulge in nail biting.
• Many nail polish removers tend to have a drying effect on your nails. Hydrate your nails with a moisturizing cream after using nail polish removers.
• An extra layer of base coat is usually sufficient to prevent the discoloration that results from wearing a bright red or orange nail polish.
• You can prevent the growth of bacteria under your nails by keeping them clean and dry.
• Thick and difficult to cut toenails may be softened by first soaking them for about ten minutes in warm salty water, then applying urea or lactic acid cream.

Proper hygiene can limit the occurrence of many problems that affect the nails. It is advisable to contact a dermatologist if you experience any adverse issues with your nails.

Ayurvedic medicine is regarded as the world’s oldest healthcare system. Its name is derived from the Sanskrit word “Ayurveda” which means “the science of life”. Best described as being completely holistic, Ayurvedic medicine seeks to promote harmony in body, mind and spirit as a means of preventing illness (rather than fighting diseases) and prolonging a healthful life.

Principles Of Ayurvedic Medicine

Ayurvedic medicine originated in India as an oral tradition, and its theories were recorded more than 5000 years ago in the Vedas. Medical books, dating as far back as the 8^th century BCE, outline the basic principles, theories and practices of Ayurvedic medicine, as well as the history of its evolution.

Ayurvedic theory is based on the belief that all things in the universe are connected, and that illness and disease are the result of any imbalance or discord between the self and the universe. There is also the belief that all areas of life affect wellness, so for this all-encompassing reason the Ayurvedic writings contain instruction on more than just health and healthcare techniques. Its teachings also cover art, astrology, government and politics, human behavior, and spirituality.

Health Benefits Of Ayurvedic Medicine

• Hormonal Balance

Ayurveda promotes a natural balance of hormones, increasing the chances of conception, and having a healthy pregnancy. It has also been used for thousands of years to regulate and normalize the menstrual cycle.

• Stress And Inflammation

Ayurvedic medicine teaches that stress and inflammation result from poor diet and digestion, insufficient rest or sleep, and low oxygen intake. Emphasis is placed on ways of reducing inflammation to regulate the heart and circulatory system, digestive tract and the elimination of wastes.

• Weight Loss And Maintenance

Weight loss is not a primary goal of Ayurvedic medicine, but it can help you to naturally lose weight through a healthy diet and stress reduction.

• Nutrient-Dense, Antioxidant-Rich Diet

Ayurvedic medicine encourages a mostly vegetarian diet that includes real, whole foods such as fresh herbs, healthy fats, spices, teas, vegetables and protein.

• Recovery From Illness And Injury

Ayurvedic theories on immune-modulation and healing target inflammation as the root of most diseases. There is focus on lowering pain and swelling, improving blood flow and fighting inflammatory conditions such as arthritis and fibromyalgia.

• Blood Pressure And Cholesterol

Ayurveda diets and relaxation techniques have been shown to lower inflammation and help reduce plaque buildup. They have even been shown to reverse atherosclerosis (thickening of artery walls).

Currently, there is a growing worldwide application of the Ayurvedic principles. In many Western countries Ayurvedic elements such as its cleansing therapies, massage and meditation are employed as complementary and alternative forms of healthcare. 

The word Qigong (Chi Kung) means ‘cultivating life energy’ and refers to a set of practices meant to maintain health, heal the body and increase vitality. The exercises in Qigong range from simple and internal, as in Tai Chi, to complex and challenging external styles, as found in Kung Fu.

What is Qigong?

The philosophies behind Qigong, say it allows practitioners to access higher realms of awareness, awakens their “true nature”, and supports the development of human potential. Qigong encompasses styles that fit into any of three categories, namely martial, healing, or spiritual. Each style is a combination of coordinated physical postures (both dynamic and stationary), learnt breathing techniques, and focused intentions.

The different Qigong practices are meant to stimulate a person’s Qi (or life energy) so as to increase it; circulate it; or use it to purify and repair the body. The Qi may also be stored or emitted to help heal others.

Health Benefits of Qigong

It also emphasizes the value of conscious awareness and the advantages of incorporating specific breathing techniques to complement the physical movements. These aspects of Qigong are thought to be behind its superiority over regular exercise at providing additional health benefits to those who practice it.

While no health care regime can claim to be a cure-all, some are decidedly better than others. Likewise different people will take interest in and derive benefits from different health systems. In deciding to try Qigong, it is advised to stick with a chosen style for at least 100 days. This allows you to determine if it is suited to you, before switching to another style. With consistent practice the postures and techniques become more comfortable and rewarding.

Qigong’s slow paced and flowing movements are thought to

• boost immunity and speed recovery from illness
• improve functions of the cardiovascular, respiratory, circulatory, lymphatic and digestive systems
• minimize stress by calming and focusing the mind
• increase energy levels and build stamina
• enhance vitality
• reduce hypertension
• lessen the incidence of falling among the elderly

Qigong is also believed to restore the connection of mind, body and soul. This leads to a more positive outlook on life, and a reduction in harmful attitudes and behaviors. The overall effect is the development of general wellness and improved quality of life.

The Qigong system can be beneficial to anyone regardless of age and fitness level. There is no special equipment, clothing or health club membership to consider, so Qigong may conveniently be practiced at anytime and anywhere.

As the world’s population ages, exercise has become increasingly important as a tool to prevent and manage the chronic illnesses that are affecting larger portions of society. Tai Chi (also known as Shadow Boxing) has evolved from its original ancient Chinese form of self-defense to a modern-day, gentle form of exercise and stretching.

It is often referred to as “meditation in motion” requiring concentration and accompanied by deep breathing. It consists of graceful, flowing movements and postures that transition smoothly into each other without pause.

About Tai Chi

Tai Chi is grounded in the ancient Chinese philosophy of Taoism. This philosophy emphasizes the natural balance in all things and encourages spiritual and physical harmony with nature. It surrounds the relationship of perpetual balance between the two opposing but complementary elements of yin and yang. The effectiveness of the Tai Chi exercises is believed to lie in the perfect balance between yin and yang.

There are varying styles of Tai Chi based on its different principles and methods. While some styles focus on the healthful aspects, others are more concerned with the traditional martial arts aspects of Tai Chi.

Benefits of Tai Chi

• It is considered safe for all fitness levels and ages, due to the fact that it is low impact with minimal stress on muscles and joints.
• Taichi has been shown to reduce joint pain.
• Taichi requires no specialized equipment and is therefore an inexpensive form of exercise.
• It may be done anywhere and at any time, whether alone or as part of a group.
• Tai Chi improves your mood and helps to a decrease anxiety, depression and stress.
• A regular practice of Tai Chi movements improves muscle definition and strength with consequent increases in stamina and energy.
• Persons who practice this form of exercise experience improvements in their agility, balance and flexibility.
• Taichi is shown to increase aerobic capacity of the maximum amount of oxygen the body is able to use during physical activity.
• It is believed that Tai Chi can contribute to a better quality of sleep, leaving practitioners feeling more rested and rejuvenated.
• Taichi has been said to help lower blood pressure and as such aids overall heart health.
• The immune system is boosted by the practice of Tai Chi, making those who practice it benefit from greater general wellness.

Tai Chi is practiced worldwide by as many as 300 million people. It is considered as an effective approach to maintaining health and improving the quality of daily life.