All MFN blog Archives - Page 6 of 140

Sugar, Health and Performance

Nancy Clark, RD/29 September 2023/ All MFN blog/

Of all the questions athletes ask me, “What about sugar…?” is at the top of the list. You likely have been bombarded with messages that sugar is evil, feeds cancer, causes obesity, ruins health, and should be avoided at all costs. Yet, athletes also hear that sugar fuels muscles during exercise, is the main ingredient in commercial sports foods, and enhances recovery from hard workouts. Let’s look at some sugar myths and misconceptions, as well as new technology that can measure your personal response to sugary foods.

Is sugar addictive?
No. While sugar lights up pleasure centers in the brain, sugar is not an addictive drug like cocaine. Sugar cravings can often be curbed by preventing hunger. Hunger triggers cravings for sugary foods and the urge to overeat. Hungry athletes can easily devour a lot of gummy bears or Oreos in the blink of an eye.
If you believe you are addicted to sugar, do this experiment: rearrange your eating patterns to enjoy a king-sized high protein breakfast (3-egg cheese omelet + Greek yogurt + fruit + granola) followed by a satisfying protein-rich lunch (peanut butter & banana sandwich + glass of milk), and you will quickly notice your afternoon and evening sugar cravings dissipate (that is, unless you are eating to manage stress and smother feelings—as opposed to enjoying food for fuel).

Is sugar fattening?
No. Excess calories of any type are fattening. Many athletes tell me that despite eating only “healthy” foods (i.e., no sugary sweets), they are not losing weight. They could simply be swapping 100 calories of gummy bears for 100 calories of grapes or 100 calories of nuts. No calorie deficit there.
Take note: the conversion of excess calories of sugar into body fat is actually a tough conversion (as compared to the conversion of excess calories of dietary fat into body fat). Sugar often comes with fat (cookies, ice cream, chocolate) Hence, overeating gummy bears could be less fattening than overeating fatty chips. (But first, curb the urge to overeat sugary-fatty foods by enjoying a king-sized breakfast!!!)

I’ve heard sugar feeds cancer cells. Should I avoid sugar to reduce my risk of getting cancer? No. Sugar feeds all cells, not just cancer cells. Giving sugar to cancer cells does not make them grow faster, nor does depriving them of sugar curb their growth. A diet rich in fruits, veggies, and whole grains reduces the risk of cancer—even though these foods all end up as sugar in your blood. (Yes, all grains and plant-foods—“carbs”—digest into sugar.) Sugary foods can be linked to obesity, and obesity can be linked to cancer. Cancer patients who are prescribed prednisone as part of their treatment may need to limit sugar because the medication can elevate blood sugar, but that is a different story.

Does sugar cause diabetes?
No. Diabetes-Type 1 happens when the pancreas makes inadequate insulin to transport sugar out of the blood and into the muscles. Diabetes-Type II happens when the muscles do not respond normally to insulin. This often happens with people who are overfat and underfit. In comparison, most athletic people maintain normal blood glucose levels.

Should athletes be concerned about “sugar spikes”?
Generally, not. After you eat any type of carb (fruit, veggie, grain, sugary or starchy food), your blood sugar (blood glucose) will rise as the sugar moves from your gut into the blood stream. Blood glucose gets used by brain, muscle, liver, and organs. This “spike” is normal, and the body has a complex system of checks and balances to keep it within a normal range (>70 and <180 mg/dL)-After hard exercise, a spike in blood glucose is a normal physiological response.

Will monitoring my blood sugar level help me perform better?
Some endurance athletes are measuring their sugar levels with a continuous glucose monitor (CGM). The device is sort of like a fuel gauge that can help them figure out if they are under-fueled. This knowledge might inspire athletes who under-eat to fuel better to perform better, but we need much more research to validate this hypothesis.

Most research with CGMs has been done on people with diabetes. They need to know if their blood glucose is too low (causing shakiness and hypoglycemic sweats) or too high (causing damage to tiny blood vessels in the eyes, kidneys and other organs—with long-term complications of organ failure and blindness, among other health issues). For them, CGMs can be health-saving, whereas for athletes, the data is more of a matter of curiosity.

How does a CGM work?
The athlete sticks on the back of the arm a small circular patch (a sensor) which has a very thin filament that painlessly goes under the skin and measures glucose between cells. The sensor connects to a cell phone app that handles the data. The technology can help validate if fatigue is related to low glucose and inadequate fuel.

While a CGM can help you learn about your body’s response to carbs, listening to your body’s messages—not looking at numbers on your cell phone—is the better way to go. Simply pay attention to how you feel: Are you droopy? Edgy? Unable to focus on the task at hand? If yes, you are likely low on fuel and your glucose is low.

I enjoy technology: heart rate monitors, sleep trackers, GPS watches. Where can I buy a CGM?
Search online or go to a drug store. Two popular brands are FreeStyle Libre and Dexcom. SuperSapiens.com offers abundant info.

Before FOMO (Fear of Missing Out) nudges you to jump on the bandwagon, my advice is be sure this would be a smart choice for you. Some athletes feel driven to obsessively monitor their glucose levels. They can easily feel stressed and become glucorexic. CGMs are best used for one to two weeks by athletes who have a specific performance problem they want to resolve, such as, why do I bonk 15 miles into a 26.2 mile marathon? A CGM can identify a need to adjust food intake. Will this enhance performance? Stay tuned for more research with athletes!

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info

Eating Healthy on a Budget

Kristy Richardson/27 September 2023/ All MFN blog/

Do you have a hard time eating healthy because you’re on a tight budget? Use the following tips to eat healthy and save money…

Understanding Ageless Marketing

Dick Ambrosius/25 September 2023/ All MFN blog/

It took the 70th birthday parties of a few thousand leading edge baby boomers for corporate America and the mainstream media to wake up to the fact that the median age of adults in the US increased by about a decade while they weren’t looking. Today, articles and conference topics on boomers proliferate, but understanding the underlying values and cognitive decision making processes of older adults remains a mystery to most… old paradigms die hard.

If you are among those that believe there are easy steps or simple typologies that will insure success in the aging marketplace, you are on a fool’s errand. The typical boomer, like the typical senior, is as much like other older adults as a snowflake is typical. Consumers become more dissimilar as they age not more alike, although they share common ‘gut level’ values.

Only a few have successfully targeted the mature consumer, so evidence on what works best is limited. In the last ten years, most targeted the mature market using traditional features and benefits methods only to conclude there was little potential because consumers failed to respond. Those failing blamed neither the medium nor the message, but the intended recipient.

Likewise, millions of dollars have been spent on aging sensitivity without first developing an empathetic understanding of the consumer and their decision-making processes. In fact, sensitivity training often reinforces rather than correcting stereotypes. To increase the probability of future success, marketers must first abandon the approaches that worked so well in yesterday’s youth market; and adopt an ageless approach more likely to appeal to a maturing consumer base while not alienating younger segments.

The first step is to always project a positive, mindful image of aging. This image should underlie all communications and collateral material. Consumers tend to select products/services that reflect images of what they want to be not what they are, and this applies to older adults as well. While physiology changes, older consumers “feel” anywhere from 10 to 15 years younger than their biological age, but this doesn’t mean they think they “look” 10 to 15 years younger. Therefore, when models are too young or engaged in extreme sports, the consumer simply dismisses the message. The key is realistic people in real world activities.

Advertising and communications should also focus on lifelong health and well-being, productivity, later life autonomy and empowerment, and connectedness to family, friends and community. Remember that a prospective customer’s mind will consider your initial message for from .2 to .8 of one second (your cognitive window of opportunity). Not much time to make a first impression – that is why every word and image is so important.

The brain does not process words; it processes pictures and sensory data in context with the circumstances. If the perception “senior” is old, frail, dependent, or other traditional stereotypes, the mind may “exclude” whatever is associated with that word from conscious consideration if the consumer does not view themselves as fitting the stereotype.

By mindfully pursuing an ageless approach to marketing communications, perhaps the general public will come to view later life as something to look forward to and enjoy rather than a time of loss and decline. Ageless marketing solutions do not have to be complex or expensive. Keeping open minded to all possibilities, some big fixes can be surprisingly simple and low in cost.

For 35 years, Richard Ambrosius has been educating companies, nonprofit organizations and public agencies on how better to communicate with and serve middle-aged and older adults. Moreover, he was among the first in the United States to realize the potential of the New Consumer Majority and specialize in older markets. Ambrosius has delivered keynote addresses and motivational workshops in 49 states.

Prescription for good health diet and exercise flat lay overhead with copyspace.

Sam: A Case Study

Pat VanGalen/22 September 2023/ All MFN blog/

Question from Sam, age 84: Hi Pat! Sam, here. I appreciate your ‘real people’ common sense approach to this aging thing. Your 7S Buckets resonated with me, and I would like to report that I am doing my darndest to keep them ALL full and robust.

Caring for the Caregiver

Kris Cameron/20 September 2023/ All MFN blog/

In honor of all of the caregivers who unselfishly give your time, care, and energy, I want to encourage you to take time for yourselves. I know from experience that this idea of “self-time” may seem to be only a dream. You may arise early in the morning, go to bed late at night, and wake up throughout the night to care for your loved one. Where is the time for yourself?

However, when you don’t take care of yourself, you won’t have the energy or patience to care for others. Lack of exercise, lack of sleep, stress, and poor diet will only leave you feeling run down. So how can you find that precious time without adding more hours to your day?

First of all, don’t think you have to get to the gym or commit a large amount of time. This may leave you feeling more stressed, especially when circumstances don’t allow it. Instead, start small and change your thinking. Can you find 10 minutes to take a walk around the block? Can you do exercises in your living room while watching TV?

Here are six ideas to find time to take care of yourself throughout the day…

1. Take a 5-10 minute walk around the block. Do this once, twice, or three times a day. Set a reminder on your phone or calendar, but be flexible with the time. If circumstances prevent you from getting out at 8:00, don’t skip it. Move it to a different time.

2. Print a list of simple exercises that you can do and place it on your coffee table. Do exercises while watching TV or while your loved one is sleeping. Leave a pair of dumbbells or a resistance band next to the sofa to get a quick workout. March in place during commercials, perform 10 sit to stands or squats and 10 wall or sofa pushups every 15 minutes during the program you are watching.

3. Take 5-10 minutes to do stretches, deep breathing, meditation, or yoga before you go to bed at night. Just a short amount of time will help to reduce tension in the muscles and relax the mind and body.

4. Sign up for sites such as Caring Bridge or Meal Train. Don’t be afraid or embarrassed to ask for help. Whether it’s an encouraging word or a meal a few nights a week, these sites will allow others to take some of the burden off of you. Learn more at www.caringbridge.org and www.mealtrain.com.

5. Plan your meals for the week on the weekend. Make a grocery list with needed ingredients for each meal, shop, and cook the foods that can be prepared ahead of time. Meals do not have to be complicated. For example, cook brown rice on Sunday and refrigerate. Tuesday night, heat the rice, add a can of drained black beans, salsa, and a little shredded cheese. Serve with warmed tortillas for a quick, easy, and healthy meal.

6. Join a local support group or an online support group. Being with others who are going through a similar situation can create a supportive network of friends. If a local support group isn’t available, check out www.caregiveraction.org for online support. There is help and encouragement available. You give unselfishly of your time and energy. Reach out and allow others to help you.

Kris Pritchett Cameron has dedicated over 20 years to the health and fitness of others. She has built a career on not just “working out” clients, but by helping individuals find the keys they need to unlock a healthier lifestyle. She is the owner of ReNu Your Life Fitness and Neuro Wellness in Coralville, Iowa.

Healthy Life!

Mirabai Holland, MFA, EP-C, CHC/18 September 2023/ All MFN blog/

How do we want to feel throughout our lifetime? Health and mobility are at the top of my list. For me it boils down to taking care of myself.

Balance, Falls and Resilience

Holly Benson, BS/15 September 2023/ All MFN blog/

Falls can happen in an instant. They are one of the top fears for older adults. The statistics are frightening. Between the years 2000-2016 the rate of mortality from falls for those over age 75 more than doubled.⁽¹⁾
Weakness when standing, insecure balance, and falling are leading cause of fatal and non-fatal injuries for older Americans.⁽²⁾ Standing and walking balance is taken for granted for a large portion of our lives. When adults start talking about balance, it is usually when they begin to notice their balance declining. By then, they may have already reduced activity, and may have even resigned themselves to being forever unbalanced and at a risk of a fall. Most older adults know that if they fall and become injured, the outcome could have dire circumstances. Who wants to live like that?

With all the negative information out there, no wonder there is so much fear around loss of balance and falling. National surveys show that only 1 in 3 people get advice on physical fitness or exercise from their medical doctor. Racial, ethnic minorities and the elderly get this advice even less. Most advice surrounding exercise given by doctors has historically been centered around cardiovascular health and aerobic exercise. “Get out and walk!” they are told. Not always is this a practical solution for those who are unsteady and feel fearful being out of the home at risk of a fall. The risk outweighs the reward.

Physicians and physical therapists need more resources and avenues for senior adults to access when they need to improve their balance and reduce their fall risk. Evidence-based fall prevention programs are fortunately on the rise in retirement communities, senior centers, and general recreation and fitness facilities. These programs are valuable but do not begin to serve the needs of the expanding geriatric demographic. More qualified fitness professionals as well as more accessible and affordable programs are needed to help serve this growing need to keep our aging seniors upright and steady on their feet! Fall resistance and resilience training will change these statistics.

It is safe and realistic to say that there are 2 categories of older human beings in relation to balance: the “fallen” and the “not-yet fallen”

Often a trainer will acquire a client that has already fallen and is fearful. The client must first work to overcome this intense fear and the hesitancy of movement that this fear creates. The importance of using E3 (Educate, encourage, and empower) cannot be underestimated here. It is important that geriatric fitness trainers have a deep understanding of the basic principles surrounding the science of balance as well as training methods that are best for reducing fall risk for both categories. Getting the “already fallen” to rise up and move with confidence again will require systematic and progressive programming combined with patient and compassionate instruction.

Fall Resiliency for the “Already Fallen”

Each year millions of older adults suffer falls. Many of these result in serious physical injuries that can reduce their mobility and functioning, cause pain and discomfort, and even increase the likelihood of death in the near future. It is not only the physical effects of the fall that you should consider. Once the injuries have healed and general function is restored, they may be experiencing serious emotional consequences in the form of fearfulness which can diminish their quality of life as they age in place. Helping them to handle this type of impact can help them to move forward after their fall and preserve their lifestyle.

A 2012 university study found that loss of mobility might be due, in part, to “balance confidence”, an issue closely related to a fear of falling. The study concluded that among people who have had a fall-related hip fracture, an independent relationship exists between balance confidence and mobility and balance performance – as well as perceived mobility function.

The study tracked 130 adults over the age of 60 who had suffered hip fractures between six weeks and 7.4 years prior to observation. To test balance confidence, researchers used a simple but comprehensive measure called the Activities-specific Balance Confidence Scale (ABC Scale).(4) The ABC scale can be self-administered, and is comprised of a series of questions that gauge an adult’s confidence in various walking scenarios, such as walking up steps or on an icy path. Adults who rated a higher balance confidence tended to do better in balance and mobility tests.

Use these tips to help someone recover from the emotional impact of a fall:

Acknowledge it. An older adult may feel as though their emotional response to their fall is overly dramatic or not a big deal, and cause them to not discuss it, which can worsen the negative impact. Acknowledge that they have gone through something frightening and humbling. Show them that you can offer support and encouragement as they overcome the fear and movement hesitancy the often comes after a fall.

Recognize the risk. Suffering from one fall does increase the chances that your senior will suffer from another fall. Recognizing this risk and acknowledging this fact is important because it both validates the fear they may now have, and it may foster difficult decisions surrounding their safety in the future. Keeping open communication surrounding this serious issue will allow for prudent decisions regarding their living situation.

Encourage them. The emotional impact of falling can range from simple embarrassment to worry and distress about the changes in their physical functioning, which creates the fear that they will fall again. It does not mean that they should just stop engaging in activity which could actually further diminish their quality of life and increase the possibility of another fall. Introducing movement and exercise in incremental steps and stages will rebuild their confidence, but must be done at their pace. Praise all progress.

Imbalance is not entirely a result of muscle weakness. Strengthening muscles alone will not improve balance. Balance will improve when it is practiced in everyday activities and keen body awareness. Imbalance begets inactivity and inactivity accelerates the aging process.

Balance cannot be willed by the mind. We are not born with balance. We learn balance developmentally as we grow from babies to adults. The body learns how to stay erect in the face of gravity and the forces that are put upon it. It retains balance by staying active. Inactivity erodes balance which in turn inhibits people from being active. A vicious cycle that needs intervention and solutions.

Retraining balance and fall resistance requires knowledge of the anatomy and physiology involved in balance. The muscle systems of the body belong to one of two categories. The Phasic muscles are the mobilizing and movement/action muscles. The mind tells these the body to move in a certain way and the joints move from the contracting and elongation of these mostly fast-twitch muscles. The second type are the Postural or balance muscles and are not subject to conscious direction. These are slow-twitch stabilizing muscles and they engage automatically to hold a person erect against gravity’s pull. They do not shorten or lengthen, but supply isometric tension. With underuse, these postural muscles can “forget” how to maintain balance even on steady and level surfaces. Falling and hesitant walking is the sign that a lifetime of balance muscle memory is declining or lost. Without retraining our postural muscles, imbalance will take over. The solution is to re-educate and activate these essential postural/balance muscles in concert with the Phasic (movement/action) muscles (3) Trainers must encourage daily balance practices and educate their clients on how to manage their posture and center of gravity through drills and skills that align with their functional and independence needs.

Fit Pros: Work with Older Clients on Fall Prevention (and MORE!) as a Geriatric Fitness and Lifestyle Specialist

Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.

Holly H. Benson, BS, is a veteran in the Recreation and Fitness industries with over 35 years of administrative and technical experience. She holds two bachelor’s degrees, Corporate & Community Fitness and Recreation Administration, and numerous fitness certifications. She has developed thriving fitness programs for special populations and has passionately focused her career on the much older adult. She currently owns and operates Moving Strong Medical Exercise, LLC in Lakewood, Colorado and provides in-home and virtual fitness training to older adults and persons with chronic medical and orthopedic conditions.

References

September 18-22 is Falls Prevention Awareness Week!

MFN/13 September 2023/ All MFN blog/

One in four Americans over age 65 falls every year. Falls are the leading cause of both fatal and non-fatal injuries for seniors. Through practical lifestyle adjustments, evidence-based programs, and community partnerships, the number of falls among the aging population can be reduced!

September 18-22 is the National Council on Aging’s Falls Prevention Awareness Week. Visit the NCOA website for more Falls Prevention Toolkit, filled with resources for both the public and fitness professionals!

Video: 6 Steps to Prevent a Fall

Video courtesy of National Council on Aging.

Senior man in a gym talking to personal trainer

Where to Begin When You Are Working Out With a Health Condition

Robyn Kade/11 September 2023/ All MFN blog/

The gym can be a confusing place especially for individuals with health concerns. Many times, these clients are trying to navigate their workouts by themselves because they are unsure of the appropriate questions that they need to ask.

First of all, there are two different types of trainers. There are trainers who have a four year degree and certifications. These trainers are sometimes called Fitness Specialists and have had many hours of study related to a wide variety of diseases and injuries. They are used to modifying exercises and programs based on any specific condition you may have. Fitness Specialists are usually found in a medically based fitness facility affiliated with a hospital. Please note that some Fitness Specialists will specialize in a certain area. Some work with individuals with diseases and disabilities and some don’t. You can search the free MedFit Network directory to find a fitness pro in your area. In their MFN profile, you’ll find information about their condition-specific education and services.

When you finally narrow down who you might like to hire you will want to ask some questions. Please don’t be afraid to ask these questions as they will help you to decide which trainer is right for you. It is also recommended that you observe Fitness Specialists training clients.

First you want to make sure that the trainer has had experience with your condition. If not, they should be willing to research it and or speak with your doctor with your permission. There are exercise guidelines that all Fitness Specialists should follow when working with clients who have health conditions.

You will also want to ask about the trainers background. It is alright to ask about education, certifications, and years of experience. You also want to hire someone who is patient with you. This is extremely important as you figure out which exercises work best for your body. I would also like to add that you need to be patient with yourself as well. Try to relax and enjoy your training session.

Asking the questions from above help to keep you feeling confident. Exercise can seem frustrating in the beginning but you have to keep a positive mindset. In the beginning, set small goals and do the best you can during each training session.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness.