OF MIND AND BODY

HEALTH: OF MIND AND BODY Ways to Thrive Through the Years

by Kelly Bailey

Humans are living longer than ever, and that is great. But we do not want to just survive to an older age. We want to thrive!

The following tips can help increase the length, health and happiness of your life. 1. Walk briskly for at least 20 minutes every day. As little as 20 minutes is shown to improve heart health and increase lifespan. https://bit.ly/38FKovH 2. Practice intermittent fasting. Fasting gives digestive organs a break from processing food and is shown to improve biomarkers such as blood pressure and blood glucose. https://bit.ly/30Ini3b 3. Install a blue light filter on your phone. Blue light can inhibit the hormones that help you get a good night's sleep. These filters dim the phone screen after dark, which can help reset the circadian clock. https://cle.clinic/3vjLRBP 4. Lift weights twice per week. A simple routine of squats, step ups, push-ups, rows, and overhead presses can improve strength, balance, coordination, joint stability, and bone strength. https://bit.ly/3leWLnu 5. Take five deep breaths in the middle of your most stressful hours of the day. Breathing is one way to bring the body back into parasympathetic dominance. Breath in through your nose for a slow count of five and out through your nose for a slow count of five, repeat at least five times. https://bit.ly/3ctQgJC 6. Drink at least 60 ounces of water every day, preferably filtered water. The body is more than 60 percent water. Even mild dehydration can cause headaches, joint pain, and digestive distress. Drink up! https://bit.ly/38FlhJp 7. Eat five servings of deeply colored vegetables and fruits every day. Foods such as spinach, broccoli, bell peppers, beets, and blueberries are rich in antioxidants, phytonutrients and filling fiber. 8. Cook at home. If you control the ingredients that go onto your plate, you can control your health. People who eat at home also tend to practice better portion control. 9. Hug a friend or loved one. Hugging someone for just seven seconds is shown to reduce stress hormones and increase happiness. https://bit.ly/3vmcoyd 10. Laugh, smile, play, and have fun. Find a hobby or do something that fills your cup and makes you happy every day.

A certified personal trainer and certified holistic nutrition coach, Kelly Baily owns and operates Kelly Bailey Wellness. Find her blog, visit the Food Freedom page, and contact her at https://www.kellybailey.fit/ Following any recommendations are solely at your discretion and responsibility. Consult your medical professional prior to undertaking any suggested diet, lifestyle or exercise change or routine.

HEALTH: HEALTHY TRAILS Improving Ride With Cost-Effective Changes

by Robert Soroky

Last month, I wrote about upgrading the rider (https:// bit.ly/38EfS5j) as part of making bicycle upgrades and how to make your current ride better, stronger and faster than it was before.

This month, the focus is on the bike itself.

For some, the goal might be making the bike lighter.

Most of a bike’s weight is in the frame, so changing out the frame would seem to make the most sense, right? Well, there is a catch.

For instance, perhaps you want to upgrade from an aluminum frame to a much lighter and stronger carbon frame on your road bike.

Unfortunately, it may not be as simple as swapping over parts from the old frame to the new because, for some bike types, a complete switch in materials might also mean a different style of road bike altogether.

In these cases, not only would the geometry of the carbon frame be different, but it might also accept only proprietary parts that vastly differ from what is on the current bike.

Suddenly, a simple frame swap has turned into additional purchases of a new seat post, handlebar and cabling.

There are more sensible and less labor-intensive ways to upgrade.

Probably the best place to improve both weight and performance (outside of the frame) is to change out wheel sets.

Higher-end wheels tend to be stronger, more stable, take more abuse, and are considerably lighter.

Even the tires themselves can make a difference.

If you own a mountain bike, but primarily ride on paved paths or sidewalks, then replacing those big, knobby treads with thinner, smoother tires will decrease weight and road resistance.

Air suspension forks on mountain bikes are lighter and more capable off-road than standard metal-coil springsuspension forks.

On road bikes, changing out an aluminum fork for carbon saves weight and reduces road vibration.

Keep in mind that with any change made, there is always a pocketbook consideration.

The lighter and better performing you want the bike to be, the higher the associated cost.

A piecemeal approach can get expensive, which is why, when looking for dramatic weight and performance changes, the most cost-effective solution can be upgrading to a completely new bike that best fits the cycling goals.

Robert Soroky is a lifelong cyclist regularly participating in long distance charity rides and manager of the Century Cycles Medina location. Contact Soroky at robert@centurycycles.com to suggest column topics, for further information or to chat about bikes.