Strong Happy Healthy

Health, Fitness, and Nutrition; Resource for Women

Category: Healthy Aging

Do You Want to Be Burden?

This may make some people defensive, but it needs to be said. You, me, WE, have a responsibility to at least try to be healthy. If we will not do it for the quality of our own lives, then we need to consider its effects on our children and/or society as a whole.

In the United States, and some other Western Societies, the lack of personal responsibility in health is causing everyone’s medical cost to skyrocket. If you’re neglecting your health, you’re contributing to the problem. Period. Health insurance is not supposed to replace responsibility. Some obviously can’t help it, but if you can then make the choice to proactive about your health. Ignorance is no longer an excuse. We know what is healthy and what is not, for the most part. Yes, there are have to avoid toxins in our food and environment, but that’s another topic.

My family encouraged my grandmother to exercise, after a couple of falls that required assistance in getting back up; once upside down in a laundry basket. We all, including her, had a good laugh over that. She eventually needed costly round the clock care, and it caused a huge rift between her children, that eventually completely fractured our once fun family. Who wants to spend their retirement funds on their parents or give up all their free time to be a caregiver for a debilitated parent who is adamant to stay in their own home?

She sadly spent her last few years in a retirement home, bed ridden, and too weak to even use the TV remote. She “still had her wits about her”, as they say, and lived until she was 101years old. She had a brilliant mind and had been an avid reader, but that mind became bored. She couldn’t read due to cataracts and was too weak to even hold a book. She was completely dependent on other people to help her do everything, to include wiping her butt. We loved her dearly, but we dreaded visiting her. It was depressing, as we sat in that small, warm, dim room, trying to engage in intermittent conversations with her, between her nodding off. It was painful seeing her in that state, but equally painful imaging ourselves in that condition. Nobody wants to end up there at the end of their life.

Now, given this situation, and how it ultimately affected my mom’s life, causing her to miss work to the point she just gave up and retired from her once thriving Real Estate career, and ultimately severing a relationship with a brother she had once been very close to, you would think she would have been more proactive about her own health. But nope. For years, I begged her to eat right and I begged her exercise. I would give her health club memberships, workout equipment and even a FItBit.

Every time I engaged her in a conversation about it, she would come up with an excuse or change the subject altogether. She’s really good at that. She was and is in victim mode, and when someone is in victim mode, they don’t take responsibility they cast blame. It was so incredibly frustrating to have someone you love not take responsibility for something as basic as their own health.

As she grew increasingly more negative. I felt helpless as her joy for life and her health started to suffer. She broke her leg from a simple fall, that could have been prevented had her health been better. Her rehab was difficult because she was so weak. Since then, more serious health issues have developed, that I feel were the ultimate outcome of poor mental/emotional state and lack of attention to nutrition and exercise. Soon she will be in an assisted living facility, against her wishes. This is as burden left for primarily for my brother, now her legal guardian, and me. We take on the responsibility of her care, selling her house, and living with the guilt that she lays on us heavily.

There are unforeseen circumstances that may render us dependent at times in our lives,  this is true. But when we become dependent on others from neglect of our own personal health, it’s inconsiderate. Many “health issues” can be prevented our cured with a change in lifestyle.

Have the courage to improve your own health and potentially reduce the burden on your children and/or society. You will also find reward in the quality of your life by doing so.

Are You Deficient In Vitamin B12?

Depression and Anxiety could be due to lack of micronutrients; B12.

Did you know that our ability to absorb vitamin B12 decreases with age? In fact, research from the American Journal of Clinical Nutrition claims that 4-percent of females between the ages of 40 to 60-years old suffer from a B12 deficiency. Combine age with certain prescription medications (i.e., for heartburn), drinking too much alcohol, certain GI disorders that affect absorption, and a lack of meat in your diet, and you could find yourself deficient in vitamin B12. B12 is not found in plants, so people who avoid eating animal products (I’m talking to you Vegans and Vegetarians) need to supplement with B12.

Vitamin B12 benefits your mood, energy level, memory, heart, skin, hair, digestion and more. Vitamin B12 is an essential vitamin in treating adrenal fatigue, multiple metabolic functions — including enzyme production, DNA synthesis and hormonal balance, as well as maintaining a healthy nervous and cardiovascular system. B12 is also required for the production of serotonin and dopamine, the feel good chemicals.

10 Signs of B12 Deficiency:

  1. Cognitive Issues; memory loss, “brain fog”,  dementia
  2. Dizziness/Balance Issues; with standing, vertigo walking or going up stairs
  3. Neurological issues; Pins and needles/tingling
  4. Lack of Energy; even after resting, often due to anemia associated with B12 deficiency. (lack of oxygen/lowered red blood count)
  5. Visual Issues; retinal damage, difficulty adjusting to light, blurred vision.
  6. Muscle Weakness; due to poor protein synthesis and lack of oxygen in the blood (lack of oxygen/lowered red blood count)
  7. Smoother tongue; less bumps on the tongue, which lead to decrease in taste. Food losing taste can also lead to weight loss (not the good kind)
  8. Mood Changes; anxiety, depression.
  9. Digestive Discomfort; nausea, diarrhea or constipation
  10. Pale Complexion (again, due to decreased red blood cell production).

Slow the Aging Process With Intermittent Fasting

SLOW THE AGING PROCESS WITH INTERMITTENT FASTING

The Benefits of Intermittent Fasting for Youthful Aging, Using Micronutrient Supplementation Support

There are already several studies showing that caloric restriction can extend the lifespan of  many different species, including mammals. Since these studies have proven to work so well on animals, many people are trying to do the same.

Results based on more that 70 years of research show that people who reduced the calories they consumed by just 20% during a period of 2 to 6 years, were able to lose weight and promoted many anti-aging mechanisms in the body.

But just restricting your calories, won’t provide you with the best results.

Cornell University researchers, back in 1934, studied a similar diet on rats. Their diet was severely reduced in calories but maintained micronutrient levels. The results showed that the rats lifespan were twice than what would normally be expected.

And this research is the base to what you probably already heard: “intermittent fasting”, works better than just reducing calories.

There are two different methods for  Intermittent Fasting:

* A “Daily Fast”

With the “Daily Fast”, you will stay without eating for 14 to 16 hours a day, and you’ll eat, for example, only dinner and brunch. You need to make sure not to eat anything at least 3 hours before going to bed. When you do this, you’re giving your body the 6 to 8 hours it needs to metabolize stores of carbohydrates and glycogen (the energy in your muscles). When your body finishes the process, it will start burning fat.

* The 5:2 Diet:

With the 5:2 diet, you should fast one or two days, per week. On the other 5 days, you should eat normally.

On the days that you fast you can choose to simply not eat anything or you can reduce your caloric intake to just 500 to 600.

Research has shown that a back to back, 2day fast, burns more visceral fat; the fat that is internal and surrounds the organs. Visceral fat may not be visible to the naked eye, but it’s more of a health concern than subcutaneous fat, and can cause serious health issues. When you see a distended abdomen on a male that appears hard and rounded, almost like a pregnant belly, that is due to visceral fat.

Benefits of Intermittent Fasting

* weight loss

* improved brain function

* increased blood sugar control; resets insulin sensitivity

* reduced inflammation

* increased energy

* optimized metabolism

* improved blood pressure

* long-term appetite control

* increased beneficial intestinal bacteria

* better focus

* slower aging

* increased human growth hormone

* more lean muscle mass

* great heart health and endothelial function

Look to Food for Health and healing; not emotional comfort

Look to Food for Health and Healing; not emotional comfort

To achieve optimal results with Intermittent Fasting, you can implement micronutrient support. These foods, besides having a lot of benefits for your health, should be included in your diet. Make sure you add the following:

* Any supplements that include quercetin, pterostilbene, resveratrol, grape seed extract, and black tea extract.

* Omega-3 fatty acids

* Fruits

* Dark chocolate

* Soluble fiber

* vegetables

* black or green tea

By adding these supplements to your Intermittent Fasting, you’ll be able to reduce systemic inflammation as well as improve overall health. Plus, the right supplements can allow your body to fight diseases like cancer, heart disease, obesity, or diabetes, by boosting your immune system.

Can Women Slow the Aging Process With Free weight training?

Building strength for quality of life.

Building strength for quality of life.

Can Women Slow the Aging Process with Free Weight Training.

As we age, the significance and various advantages of free weight training, turns out to be progressively critical. Interminable exploration has been done on this particular topic, and as an aftereffect of these studies we now have hard proof that as we age our bone thickness density declines or weakens and we lose muscle (sarcopenia), however unlike some degenerative conditions, there is something we can do to fight both of these widely recognized negative impacts of aging.

Medical research has demonstrated, that by keeping weight on the bones and keeping the joints moving, we can keep up healthy bone density and more joint flexibility as we age. Why weight training? Basically, the process of  lifting weight causes the muscles and ligaments to pull against the bone, this procedure empowers various cells in the bone to produce more bone, therefore increasing bone density; the vast majority of the people don’t understand that bone is living – developing tissue and reacts to the stresses of weight training, by becoming stronger/denser, just like the muscles.

Unfortunately, there was old fashioned misguided judgment with respect to lifting weights that has kept much of our aging population of women from ever considering lifting weights. Until the 1980s, there were not very many health and fitness clubs, and the ones that were around, usually catered to bodybuilding men and athletes.  Women looked at weight lifting as something reserved for bodybuilders, athletes and manly looking women. Fortunately, the younger population in Western Society it’s very common to see women working out with free weights and embracing the strength and power it achieves. But sadly, many older women are aging even faster due to a lack of any form of strength training. 

There are a variety of ways to train for strength. The most simple, is using your own bodyweight against gravity, which can be done nearly anywhere. Most health clubs have machines that are built to facilitate your ability to lift the weight at the point where your joints and ligaments need the most assistance. Starting out, it is important to strengthen these joints and ligaments before overloading them with force and machines are wonderful at achieving this, whilst also allowing you to build ample muscular hypertrophy. But after building up some strength, it’s more beneficial to advance to incorporating more free weights and doing exercises in a standing position as much as possible. Free weights require your stabilizer muscles, or ancillary muscles, to come into play far more, while balancing and controlling the weights through the range of motion. Unlike machines, where the weights are balanced for you, and only force is needed to move the weight.  When ancillary muscles are used, it helps with overall proprioception/balance. With improved balance and increased strength, there is less likelihood of falls. And in the event of a fall, with increased bone density from the weight training, there is less chance of breaking a bone. 

Concerning seniors, grown-ups 65 and more seasoned, weighting training assists with bone density issues, as well as expands muscle quality also, in this way enhancing scope of movement and parity, furnishing them with a more secure and higher personal satisfaction. Like clockwork, a senior has a fall. At regular intervals somebody in this age group kick the bucket as an immediate aftereffect of their injuries brought on by a fall. Falls are the main source of harm related deaths. If they don’t die, typically they age faster and become dependent on family or caregivers, unless they change their course of action. 

In one year alone more than 1.8 million individuals 65 years or more were treated in emergency rooms, 20-30% of seniors who fall endure moderate to serious injury; wounds, hip breaks and other trauma. Quite a bit of this could have been avoided with increased senior physical conditioning through weight training and other exercise. Exercise and nutrition are so vital to remaining strong and healthy as we age. 

Natural Treatments for Stress

how adaptogens workAdaptogens – What Are They And What Do They Do?

The term adaptogen is used as a part of natural medicine to allude to herbs that is reported to build the body’s resistance to stress, injury, nervousness, and exhaustion. The idea of adaptogens goes back many years to old India and China, yet cutting edge research did not start until the late 1940’s. In 1947 Nikolai Lazarev characterized an adaptogen as an agent that permits the body to counter unfriendly physical, substance, or natural stressors by raising nonspecific resistance toward such stress, along these lines allowing the organism to ‘adjust” to the unpleasant circumstances.

There are almost one million recorded plants, herbs and botanicals on the planet. Of these exclusive 30 have been recognized as adaptogens-nontoxic with the capacity to help the body oversee stress and come back to a feeling of wellbeing.

Pure herbal adaptogens are actually occurring substances contained in a few plants that can help the body restore itself. They have been utilized as a part of Asian societies for a huge number of years to protect against anxiety, weakness, uneasiness and help resistant working, having already been called “rejuvenants”, “tonics”, “qi herbs”, “restoratives”, and “rasayanas” by natural health professionals around the globe.

Stress is a reality of regular life for those around the globe yet especially so in America. Day by day, we are shelled with stress and pressure from each bearing including work, family and the environment. Utilizing pure natural adaptogens may give some protection, relief and escape from day by day pressure experienced by everybody living in the modern world.

Herbal medication guarantees that adaptogenic herbs are distinct from different substances in their capacity to adjust endocrine hormones and the. They help the body accomplish ideal homeostasis. Adaptogens have a normalizing impact on the body and are able to do either toning down the activity of hyper functioning systems or fortifying the action of under-active systems.  These herbs are different from other substances in their capacity to adjust endocrine hormones and the immune system. They are the only natural substances able to help the body keep up ideal homeostasis.

More recently, adaptogens were used widely as a part of the training regime of the previous Soviet Union’s competitors. By considering the effects of training on the athlete’s body and giving them adaptogens to supplement their ordinary eating regimen the competitors performed better and their bodies recouped all the more quickly. Take a look at the medal counts from the Olympics during the 1970’s and 1980’s. The outcomes speak for themselves!!! Today numerous top competitors keep on using adaptogens to help them acquire peak performance.

From my point of view, the thing I like most about adaptogens is that they optimize physiological functioning.  Along these lines, we can create wellness versus treating disease. That, to me, is a better way to live.

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