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Foods that can boost your mood: useful insights by one of the best senior living communities in Kanchipuram

June 10, 2022

Categories : Senior Health Tips

Foods that can boost your mood

It is common to seek comfort in food items such as desserts and fried snacks. But do you really think sugar-laden, fatty foods will lift your spirits? If you think so, here is a useful read for you. It has been found that eating junk food can worsen a person’s mood. On the other hand, eating healthy food is not just good for your waistline, but also for your mood. According to a study, healthy eating patterns, that include certain foods, are associated with better mental health.  As one of the leading senior living communities in Kanchipuram, we share with you a list of foods that can boost your mood:      Nuts and seeds: High in plant-based proteins, healthy fats, and fibre, nuts and seeds are not just crunchy, filling, and nutritious, but also serve as excellent mood boosters. Almonds, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources of amino acids which are responsible for producing serotonin, a mood-boosting hormone. When you are feeling hunger pangs in the evening, grab a handful of nuts and seeds instead of having unhealthy snacks.    Note: Nuts and seeds are high in calories and must be eaten in moderation.    Whole grains: When you eat bread, pizza, and fried snacks such as samosas and kachoris, not only are you consuming copious amounts of oil but also refined flour. According to a study, foods that are high in refined carbs have a negative impact on your mood. Fresh fruits: The more fruits you eat, the lower your risk of depression. According to a study,  intake of fruits and vegetables is associated with reduced risk of depression. A bowl of fruits makes for a great breakfast or evening snack. Dark chocolate: Chocolate is rich in many mood-boosting compounds. Dark chocolate with high concentrations of cocoa can have positive effects on your mood. It has been found that cocoa helps improve mood and mental fatigue, cognitive performance, and cardiovascular functioning in healthy adults.    Note: Dark chocolate that has 70% cocoa is good for health. Milk chocolate that contains added ingredients such as sugar and fat is bad for physical and mental health.     Fermented foods: Fermented foods such as kimchi, yoghurt, kefir, and kombucha may improve gut health and mood. Fermentation allows live bacteria to thrive in foods. During this process, probiotics are created. According to a study, these live microorganisms can help increase serotonin levels and thus improve mood.    Looking for gated communities in Kanchipuram?    Explore our senior living community in Kanchipuram. Spread over  1.8 acres of open space, our senior living community comes with access to fantastic amenities and services. To know the average cost of a retirement home per month and other details, call us at +91 8884555554.

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Useful insights on blue light by one of the leading retirement homes in Puducherry

June 6, 2022

Categories : Senior Health Tips

Useful insights on blue light

Different wavelengths of light appear differently to the eyes. Shorter wavelengths are blue or violet, and longer wavelengths appear red. These days, blue light is often talked about in the mainstream media  as exposure to artificial blue light has gone up dramatically because of  the widespread use of electronic devices. Should you be worried about artificial blue light? To know the answer, read the following useful insights on blue light curated by one of the leading retirement homes in Puducherry:  1. Common sources of blue light include: Sunlight is the main source of blue light. Natural blue light is beneficial during the day as it boosts attention, reaction times, and mood. Common sources of artificial  blue light are:  Fluorescent lights  LED lights  Smartphones Televisions Computer screens Tablets E-readers Video games 2. Blue light can affect the eyes: Often many people experience discomfort after staring at digital screens for hours. Blue light can be one of the reasons behind the digital eye strain. It has been found that when people use digital devices, they tend to blink less. Fewer blinks can mean less moisture. This may cause: dry eyes sore or irritated eyes tired eyes headaches 3. Blue light suppresses sleep-inducing hormones: At night, blue light tricks the brain into thinking that it is still daytime, disrupting circadian rhythm. This leads to fragmented sleep.  4. Reducing blue light exposure:  Here are some tips to reduce blue light exposure and protect your eyes:    Reduce screen time: Take regular screen breaks.  Stop using electronic devices before bedtime: Set an alarm that reminds you to turn off electronic devices 2 to 3 hours before bedtime. Get new glasses: Computer glasses with special lenses can lower blue light exposure. They can filter blue light and reduce digital eye strain.  Use a filter. Add a screen filter to your smartphone, tablet, and computer.    Looking for retirement homes in Puducherry that promote positive ageing?  If you live in Puducherry and are searching online with phrases such as ‘gated communities for 55+ near me’ or ‘retirement homes near me’, explore our senior living communities. Beautiful lakes and greenery surround the retirement homes. Trained in-house 24X7 staff takes care of everything from daily meals to maintenance so that residents enjoy their golden years to the fullest. To know the retirement home monthly cost, call us at  +918884555554.

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Gut-friendly recipes for seniors curated by one of the best gated community villas in Coimbatore

May 22, 2022

Categories : Senior Health Tips

Gut-friendly recipes for seniors

A healthy gut not only keeps you in a good mood but can also keep chronic illnesses at bay. With age, diversity and amount of gut microbes reduce – as a result, seniors often complain of gut balance issues. As one of the leading senior citizen homes in Coimbatore, we share a list of gut-friendly recipes that are delicious and help seniors maintain a good gut balance:  1. Broccoli and Cauliflower Soup   Ingredients   1 onion (preferably white onion)   1 tsp olive oil ½ broccoli, chopped ½ cauliflower, chopped,  4 cups vegetable stock  2 cloves garlic, minced  salt and pepper to taste 1 tsp thyme 2 tbsp basil 1 cup cheddar cheese (optional)    How to make it?    Add the chopped onions and olive oil to a large non-stick pan. Cook on a low-medium flame for 2 to 3 minutes. Add minced garlic and cook for another minute. Pour 4 cups of vegetable stock. Then add chopped broccoli and cauliflower. Let it cook for 15 to 20 minutes. Turn the heat off and add the cheddar cheese. Add the thyme and basil. Give it a good stir and let the flavours mix together for a few minutes. Finally, put everything in the blender and blend it. Pour the soup into bowls and season it with salt and pepper.    2. Moong dal khichdi    Ingredients  1/2 cup rice 1/2 cup moong dal  A pinch of turmeric powder 1 teaspoon salt A pinch of asafoetida   For tempering 2 teaspoon ghee 1/2 teaspoon cumin seeds 1 teaspoon finely chopped ginger 1 green chilli finely chopped 1 large tomato chopped 1/4 cup green peas Salt to taste   How to make it?    Mix the rice and moong dal and rinse it two to three times. Soak it for 15 minutes. After 15 minutes, drain the water and set it aside. Add the rice and dal to a pressure cooker and add 4 cups of water. Add salt, turmeric powder, and asafoetida and pressure cook on high heat for at least 3 whistles (maximum 5 whistles). In another pan, heat ghee and add cumin seeds. Once cumin seeds splutter, add chopped ginger and green chilli. Sauté for 30 seconds or so. Pour this over the khichdi. Add salt and adjust to taste. Garnish with coriander. Serve the moong dal khichdi with extra ghee on top.   3.Oats porridge    Ingredients  1/4 cup oats 1 cup milk 1 sliced apple 2 tsp cinnamon powder 1 tbsp flax seeds or chia seeds (toasted) 1 tsp raisins (soaked) 1 tbsp organic honey (Optional)   How to make it?  Soak the oats in water for 10 minutes. In a pan over medium flame, heat up the milk and add sliced apple and cinnamon powder. Once the apple is almost cooked, add the oats and cook for 4 to 5 minutes. Garnish it with raisins and flax seeds or chia seeds before serving. If you like your porridge sweet, add honey.    Looking for the best gated community villas in Coimbatore that promote healthy eating ?    At our senior citizen homes in Coimbatore, daily meals are prepared keeping the nutritional needs of our residents in mind. The menu is designed by a team of nutritionists. Our F&B team organises regular meetings with our residents to seek their feedback. To know more about the services and facilities offered, call us at +91 8884555554.

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Seeds and their health benefits for seniors: insights curated by one of the premium retirement Homes in Bangalore

May 10, 2022

Categories : Senior Health Tips

Seeds and their health benefits for seniors

Seeds contain different types of protective and beneficial compounds, including anti-inflammatory vitamin E and monounsaturated fats. Therefore it is important for seniors to include seeds in their daily diet. As one of the premium retirement homes in Bangalore, we have curated a list of nutrient-rich seeds that are loaded with dietary fibre, healthy fats, vitamins, and minerals.    Chia seeds: Rich in fibre and protein, chia seeds are good for seniors who are diabetic or pre-diabetic. It has been found that fibre in chia seeds may help prevent blood sugar spikes. Rich in calcium, phosphorus, and magnesium – chia seeds also promote bone health.  Pumpkin seeds: Roasted pumpkin seeds are a popular snack. Low in calories and high in protein and fibre, pumpkin seeds promote prostate health and offer anti-inflammatory benefits. Also, pumpkin seeds are rich in phytosterols that help in lowering blood cholesterol.  Sunflower seeds: Harvested from the flower head of the sunflower plant, sunflower seeds have a distinct nutty flavour and high nutritional value. It has been found that regular consumption of seeds including sunflower seeds can help lower risk of cardiovascular disease, high cholesterol, and high blood pressure. Sunflower seeds are also good for the immune system as they are rich in zinc – a mineral that plays an important role in helping the body develop innate as well as adaptive immunity.  Flaxseed: Crisp and crunchy, flaxseeds can enhance the taste of almost any recipe. Rich in fibre, flaxseed is also great for digestive health. As flaxseed is an excellent source of omega-3 fatty acids, it promotes heart and brain health.     How to include seeds in your daily diet? Eat them as it is as evening snacks  Sprinkle seeds on top of your salad  Add it to your cereal, oatmeal, or smoothie    Senior  living community  in Bangalore   If you are considering moving into a senior living community in Bangalore, check our premium retirement home in Bangalore . The retirement community will have trained chefs offering you nourishing home-style  meals, cooked in a hygienic environment. Not just that, our senior living community will also have a yoga and aerobics deck, gym, and swimming pool offering ample opportunities for you to stay physically active. To know more about amenities and services, call us at +91 8884555554 or book a virtual tour.

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Vitamin D and Senior Health: Useful Insights by One of the Leading Retirement Homes in Puducherry

May 5, 2022

Categories : Senior Health Tips

Vitamin D and Senior Health - Columbia Pacific

Calcium is one of the main building blocks for strong bones and Vitamin D helps the body absorb it. Though people of all ages need vitamin D, older adults need it more than others. The reason being Vitamin D deficiency can lead to several health problems such as fatigue, joint pain, osteoporosis, and osteoarthritis. Not just that, Vitamin D deficiency makes seniors more susceptible to falls and fractures due to loss of bone density. Some of the symptoms of vitamin D deficiency include: 1. Hair loss 2. Wounds not healing 3. Fatigue 4. Bone pain 5. Frequent hairline fractures As one of the leading retirement homes in Puducherry, we have curated a few useful insights on Vitamin D deficiency for seniors: Vitamin D is important for mental health It is a known fact that Vitamin D is important for physical health, particularly bone health. However, Vitamin D also helps seniors prevent depression and anxiety. According to a study, there is a connection between Vitamin D deficiency and depression. Though Vitamin D deficiency does not cause depression, people suffering from depression have higher chances of having vitamin D deficiency. Vitamin D promotes bone health With age, the bone density reduces – and it makes seniors more vulnerable to fractures and falls. It has also been found that intake of vitamin D prevents falls and fractures especially amongst older adults. It also reduces the risk of osteoporosis, a condition that causes bones to become brittle and weak. As Vitamin D helps the body absorb calcium and phosphorus, seniors must make sure that they get sufficient Vitamin D through food as well as by spending 10 to 20 minutes every day in the sun. Promotes better dental health Gum disease and tooth decay become more common as people age – and this is where Vitamin D helps seniors. A study suggests that intake of vitamin D and calcium may improve periodontal health and reduce severity of periodontal disease. Looking for retirement homes in Puducherry that promote positive ageing? If you want to spend your golden years enjoying the beach and the great heritage that Puducherry has to offer, explore our retirement homes in Puducherry. When you move into our retirement homes, you will be surrounded by a community of like-minded people who will welcome you with open arms. Our services and amenities will help make your retirement life more comfortable. From our housekeeping and maintenance team to 24*7 security team, there is always someone to assist you with your request. To know the average cost of a retirement home per month and other details, call us at +918884555554.

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How to create a yoga room at home: tips by one of the leading senior living communities in Coimbatore

April 18, 2022

Categories : Senior Health Tips

How to create a yoga room at home

Following a daily yoga regimen routine has many benefits – it will ease aches and pains, improve your range of motion, and help you feel relaxed and renewed. If you are planning to start practising yoga at home, you must have a dedicated yoga room. As one of the leading senior living communities in Coimbatore,  we share a few useful tips on creating a yoga room at your home:  1. Keep the space uncluttered:   When the space around you is cluttered, it can be difficult for you to focus on the asanas. To create a relaxing yoga room, follow the 90/10 rule. Start by taking everything out of a room. In the end, only 10 per cent goes back.  2. Set the tone with soothing colours:    You want your yoga room to feel like a quiet sanctuary where you can meditate and practise asanas in peace. Colours play an important role in creating a feeling of calm. For walls, select muted colours such as white, off-white, light blue, and leafy green. Bright and vibrant colours can be distracting. However, this does not mean your yoga room has to look boring – you can add colourful accent pieces to make the room look lively.    3. Set the mood with natural light:    The room should have large windows as they allow natural light to flood your yoga room. Ensure that all the windows are uncluttered to allow maximum light in.    4. Be intentional with decorative items:     When it comes to interior decor, keep things simple – each and every decor piece should be selected for a reason and the number of accessories should be minimal. A mandala poster or inspirational quote or a plant or two are great to keep seniors motivated. However, seniors should be purposeful about the things they want to keep in the room.    5. Infuse aroma:    Use scented candles, incense, or diffusers to give a welcoming feel to the yoga room. Lavender, lemongrass, rose, and sandalwood are some of the scents that can be used to add a calming and relaxing vibe to the space.    Looking for retirement facilities in Coimbatore that promote an active lifestyle?  Our senior living communities in Coimbatore are designed to encourage our residents to lead a physically active lifestyle. We have daily yoga sessions, well-equipped gyms, rubberised jogging paths, and open spaces to help our residents stay social, active, and connected. Our communities promote positive ageing and help seniors focus on enjoying the things that matter the most. To know more about our senior citizen homes in Coimbatore call us at +91 8884555554.

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Useful insights on chair yoga for seniors by one of the leading senior citizen retirement homes in Bangalore

April 12, 2022

Categories : Senior Health Tips

chair yoga

Yoga is one of the best forms of exercise for seniors. With proper yoga training, seniors can improve their flexibility and balance. However, many seniors are not able to do yoga because of mobility challenges. Lying on a mat on the floor can be difficult for them. For seniors with mobility issues, chair yoga can help. As the name suggests, chair yoga is a form of yoga that can be done while sitting. It is comfortable, calming, and includes gentle stretches that are designed to improve a range of motion. As one of the leading senior citizen retirement homes in Bangalore, we share a few useful insights on chair yoga for seniors:    Improves strength and flexibility: One of the major benefits of doing chair yoga is that it helps seniors improve their ability to bend, twist, stretch, and move more freely. According to a study, chair-based exercise helps seniors improve balance, gait speed, and grip strength.   Helps gain balance: Chair yoga helps build strength. More strength can lead to better balance, which can reduce their risk for falls. According to a study, chair-based exercise is a safe intervention for seniors who may be at risk for falls. Improves mood: Yoga breathing can lift mood and improve emotional health. For many yoga asanas, seniors must breathe consciously which is a great way to practise mindfulness. According to a study, conscious breathing and meditation have therapeutic effects that cultivate a sense of calmness and promote relaxation.  Acts as pain reliever: Many seniors often do not practise standing yoga as they suffer from back pain and joint pain. There are many chair yoga asanas (poses) that benefit seniors who suffer from pain. Be it back pain, neck pain, or shoulder pain, doing chair yoga over a sustained period can help seniors get relief from pain.    Explore senior community living in Bangalore that promotes positive ageing Our senior citizen retirement homes in Bangalore will have a dedicated yoga and aerobics deck, fitness centre, and swimming pool offering residents opportunities to stay physically active. For seniors who love gardening, there will be a community planting patch on the rooftop. There will be a podium to ensure that seniors do not have to bend too much to enjoy gardening. The senior living community will follow the highest standards for senior health and safety. To know more, call us at +91 8884555554 or book a virtual tour.

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How to protect yourself against common age-related health conditions?

April 10, 2022

Categories : Senior Health Tips

How to protect yourself against common age-related health conditions

Activities that promote healthy ageing should start well before one turns 60 — or even 50. Seniors can stay healthy by making right lifestyle decisions. As one of the leading retirement homes in Bangalore, we share with you a few useful insights on how you can protect yourself against common age-related health conditions:     Lower risk of Dementia: According to a study, adults who followed a Dietary Approaches to Stop Hypertension (DASH) diet  in combination with aerobic exercise experienced a significant improvement in brain function. The diet consists of a wide variety of fruits, vegetables, and whole grain foods. In addition to eating healthy and exercising regularly, it is important that you get adequate sleep. It has been found that sleep and cognitive functioning appear to be related in late life. Reduce risk of Type 2 Diabetes: Type 2 Diabetes is a serious health condition that can lead to a wide range of complications including heart disease, kidney damage, and eye damage. It may sound obvious that to reduce the risk of type 2 Diabetes, you must cut down on your sugar intake. But it is not that easy – you have to pay attention to your fibre intake and lifestyle. It has been found that a fibre diet can be beneficial in the prevention of type 2 Diabetes. A fibre-rich diet consists of fresh fruits, vegetables, whole grains, and legumes. Along with diet, regular exercise is also important. A sedentary lifestyle is associated with greater risk for type 2 Diabetes. Lower heart disease risk: One of the many factors that increase the risk of cardiovascular diseases are high cholesterol levels. To lower your risk of heart disease, follow a cholesterol-lowering diet. It has been found that including foods such as soy protein, tomatoes, flaxseeds, and almonds can help reduce LDL (bad cholesterol) levels. According to another study, aerobic and anaerobic exercises promote cardiovascular health and reduce the risk of heart disease.    Looking for retirement homes in Bangalore that promote positive ageing?     Our senior homes in Bangalore are designed to help our residents maintain a healthy lifestyle. The Virtuoso, our senior living community in Bangalore, will have a fitness centre, yoga deck, swimming pool, jogging tracks, and aerobics deck so that seniors can stay physically active. The daily food menu will be designed by a team of trained nutritionists. To know more, call us at +91 8884555554 or book a virtual tour. 

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Suffering from insomnia? Check these tips to sleep better at night

April 9, 2022

Categories : Senior Health Tips

Tips to sleep better at night

As people age, they tend to sleep less. Also, they tend to wake up in the middle of the night. This not only causes seniors to feel lethargic during the day, it also increases their stress levels. According to a study, not getting adequate sleep can lead to elevated levels of cortisol in the daytime. As one of the leading senior living communities, we share with you a few useful tips to sleep better at night:  Create a sleep routine: A bedtime routine is a set of activities you can perform every night 30 to 60 minutes before you go to bed. You can perform relaxing activities such as taking a warm bath, reading a book, journaling, or listening to soothing music before bedtime. By performing the same activities in the same order every night, the brain comes to see these activities as a precursor to sleep. This can help you sleep more easily. Also, it is important to sleep and wake up at the same time every day. Minimise exposure to light: For better quality sleep, avoid or minimise the amount of light exposure during sleep. Continuous exposure to light can disrupt the circadian rhythm and make it difficult for you to sleep.  Make sure the room is cool: If you have been struggling to sleep during summer months, maybe the temperature is to blame. Sleep is highly regulated by temperature. Hot temperatures make it harder for the body to cool itself. Use air conditioners and fans to keep the room cool. Draw curtains in the daytime to keep rooms cooler during summers.  Give electronics a break: Many seniors hit the bed with their phones watching their favourite shows or scrolling through social media feeds. Many assume that this will help them sleep but it does the exact opposite. According to a study, the blue light emitted by electronic devices trick the brain into thinking it is  daytime, suppressing melatonin production. This can adversely affect the body’s sleep pattern. For better quality sleep, seniors should avoid electronic devices at least 2 hours before bedtime.  Avoid alcohol and caffeine: Intake of alcohol and caffeine can cause seniors to wake up multiple times, reducing their chances of getting deep REM sleep. It has been found that consumption of alcohol and caffeine within 4 hours of bedtime is associated with increased sleep fragmentation.    Looking for premium community living for seniors in India?  As a leading senior living operator, our retirement homes prioritise overall well-being of our residents. At our retirement homes, our residents enjoy modern amenities and senior-friendly services. From hobby clubs and fitness centres to regular health check-ups, our services and amenities are tailored to enhance and support the way seniors want to enjoy their lives. To know more about our services, call us at +91 8884555554.

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The best teas for stress relief: list curated by one of the retirement homes in Coimbatore

April 3, 2022

Categories : Senior Health Tips

The best teas for stress relief - Columbia Pacific

“If you are cold, tea will warm you; if you are too heated, it will cool you; If you are depressed, it will cheer you; If you are excited, it will calm you.” – William Ewart Gladstone     Tea is miraculous in many ways – it is a refreshing beverage that contains no sodium, fat, or sugar. Plain teas are virtually calorie-free. Also, tea can maintain proper fluid balance and may contribute to alleviating stress levels. According to research, drinking tea lowers post-stress hormone cortisol levels and leads to greater subjective relaxation. If you are looking for the best teas for stress relief, here is a list for you. As one of the leading retirement homes in Coimbatore, we have curated a list of teas that can reduce mental and physical stress.    Chamomile tea: Many seniors often associate chamomile tea with a good night’s sleep. It has been found that chamomile herb has the potential to calm nerves, reduce anxiety, and induce sleep. The sleep-inducing properties of chamomile makes it the perfect tea for evenings. Another study found that chamomile can help in relieving digestive issues such as bloating, abdominal pain, and Irritable Bowel Syndrome (IBS).  Lavender tea: Lavender tea is preferred as a bedtime tea as it promotes relaxation. According to a study,   lavender herbal tea can reduce depression and anxiety scores in seniors.  Peppermint tea: Known for its spicy pepper flavour and a hint of mint, peppermint tea is the perfect afternoon tea. According to a study, peppermint can help alleviate symptoms of common cold and constipation.  Not just that, peppermint tea is also known for its relaxing effects.  Ashwagandha tea: Ashwagandha, an ancient medicinal herb, has many health benefits. An adaptogenic herb, ashwagandha counteracts the harmful effects of stress in the body by lowering levels of the cortisol (stress hormones). According to a study, consuming ashwagandha can reduce stress and anxiety among healthy adults and at the same enhance sleep quality.      Looking for senior citizen retirement homes in Coimbatore?    Explore our retirement homes in Coimbatore where residents enjoy a worry-free retirement life. From daily housekeeping and maintenance of common areas to laundry services, our trained in-house team can support you to pursue new hobbies and nurture the old ones.    Beautifully landscaped open spaces, state-of-the-art fitness centres, jogging tracks, and yoga sessions ensure that our residents stay physically active. An active event calendar ensures that residents have plenty of opportunities to get to know each other and socialise. To know more about our retirement homes in Coimbatore, call us at +91 8884555554.

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