In July, I had the opportunity to deliver a webinar for MedFit Network on data analytics and population health for the medical fitness profession. I believe the MFN is spot on in their interest in data, and here’s why….
Researchers studied 1,544 people age 50-plus. Some of those in their 80s had the lowest inflammation levels in their bodies because they took care of their health. This included cardio exercises along with resistance – weight training with weights and bands, stretching for flexible joints and mobility. Even in extreme old age, centennials showed positive outcomes when they exercised. Low levels of inflammation were also an important predictor of people’s cognitive function, especially those in the oldest age group.
I’d have to say that of all the exercises I do, I love anything aerobic (getting my heart rate up) the most. Walking, jogging, biking and dancing are the most common forms to get your motor running and is a great way to shake off the cobwebs. Any quick, sustained movement can increase your heart rate.
Before you start moving around, think about what motivates you to push a little harder. Are you interested in exercise to reduce stress and shake off the blues, lose weight, build a healthier brain (cognition), or make new friends?
Researchers say those who believed exercise was good for stress reduction valued it more with increased age. Motivation to move when reaching 60-plus can yield different benefits. For instance, people who exercise experience less inflammation in their bodies. Inflammation can lead to illness (stemming from a lower immune system) and difficulty losing weight. Losing weight can be especially troublesome if you have joint issues (hip, knees or back). With each pound you lose, the equivalent of four pounds of pressure can be released.
The combination of cardio mixed with bands is one solution for cardio exercise to keep inflammation at bay. It is fun. Be creative and you will never get bored. In this month’s Exercise Snack Video, I will show you a few quick examples. Pay close attention to my cues on form and technique and in the long run (pardon the pun), you’ll have fun!!
Side note: The familiar tune of the Bee Gees song “Stayin’ Alive” has been used for medical training for some time. It has the right beat — not to mention the perfect title — for providing CPR’s chest compressions at the right pace to revive a patient. Try playing it sometime when you exercise.
Reprinted with permission from Lori Michiel. Originally published on Lori’s Fitness Blog For Active Adults and Seniors.
Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.
Before we talk about which sleep habits are damaging your liver, let’s get to know this organ. The liver performs more than 500 vital bodily functions. Here are a few:
Plenty is going on in our body when we’re sleeping, but the most important function is detoxification. This happens ideally between 11 pm to 3 am. During these hours, our liver becomes much larger as blood supplies from all over our body converge here.
Researchers monitoring phases of activity and rest in mice saw that the size of the liver gradually increases to about 40% more towards the end of the night and that it returns to its initial size during the day. When the normal circadian rhythm is reversed, this fluctuation disappears. As mammals, our liver works much the same way as the liver of mice. What happens to your liver, and by extension to you, if you can’t sleep during these hours? Can detoxification take place if you’re awake between 11 pm to 3 am? Here are three studies that seem to indicate that you’re heading for trouble if you don’t catch your shut-eye at the right time.
Studies show that losing a single night’s sleep may affect the liver’s ability to produce glucose and process insulin. This increases the risk of metabolic diseases such as hepatic steatosis (fatty liver) and type 2 diabetes.
As many as 1 in 4 Americans are estimated to have excess liver fat. This can lead to inflammation and damage that could eventually cause liver failure. Fat production in the liver is affected by the circadian rhythm. So says a mouse study conducted at the University of Pennsylvania. The study showed that liver cells change with the time of day and these changes influence gene expression. When mice are asleep and fasting, the genes involved in fat production are active and help prevent the liver from producing fat. Watch out if you’re disrupting your daily cycle with rotating shift work or night flights. This can increase the risk of diseases like obesity and diabetes.
Researchers have also associated sleep disruption with increased risk of liver cancer. The American Cancer Society reports that 700,000 people worldwide are diagnosed with liver cancer each year. If you’re overweight, you run more of a risk for liver cancer. The same applies if you suffer from chronic sleep disruption. Scientists exposed mice to disrupted light and dark cycles for nearly 2 years. These cycles disrupted the normal sleep cycles of the mice. As a result, the mice developed a range of conditions, including skin disorders, neurodegeneration, and cancer.
We’ve established that adequate sleep at the right times can keep your liver healthy. Sadly, if you already have liver damage, you’ll probably have trouble sleeping. Liver damage (cirrhosis) can be caused by harmful alcohol consumption, viral hepatitis B and C, metabolic disorders, and non-alcoholic fatty liver disease. Most patients with liver damage have a harder time falling asleep and staying asleep. Their sleep is of poor quality, and in addition to sleeping less, they feel sleepy during the day. We don’t really understand why liver patients struggle with insomnia, but the hormone cortisol probably plays a part in things.
As well as getting to sleep on time, there’s one more thing that you can do to help your liver function: keep calm and relaxed so that your cortisol levels don’t rise. When you wake up in the morning, you usually feel energized. That’s thanks to the stress hormone cortisol that was secreted into your body before you woke up. Stress will elevate the cortisol levels in your blood. Your liver will have a harder time deactivating this hormone. The longer the hormone stays in your system, the harder it’ll be for you to fall asleep.
Rhona Lewis is a healthcare freelance writer with over 11 years of writing experience that she uses to help healthcare companies grow their authority and create brand awareness. Her background as a journalist means she’s curious enough to ask the right questions and committed to thorough research. She has a knack for breaking down complex medical concepts into content that a lay audience will read till the end.
Reference Articles:
https://www.nih.gov/news-events/nih-research-matters/molecular-link-between-sleep-liver-fat
Losing fat and embarking on a health journey can be a daunting task that requires commitment and discipline to achieve your desired results. If it were easy, the health rate for individuals where I live — in the Antelope Valley in Los Angeles — would be much better. The fact is, the Antelope Valley has some the highest rates of obesity, diabetes, hypertension, and high cholesterol in the Los Angeles County.
According to the L.A. County Public Health site, the obesity rate sits at a whopping 34.8% for residents in the Antelope Valley. Over a third of our population are in dire need of a health transformation. To make matters worse, many of those people that are considered obese have a much higher risk for cardiovascular disease, diabetes, limited mobility and other unwanted health problems.
To change your health and ultimately your life, there are five ways that you must employ in order to lose fat and transform your life.
You don’t need a diet to tell you to eat more veggies. That’s one thing that all nutrition experts can agree on. Your meals should have a rainbow of 3-5 vegetables that covers half of the plate. Your meals should always support your goals. Try getting at least 20 grams of protein, and 10 grams of fiber with each meal. This helps with digestion, fat loss, and lean muscle building. 3-5 meals per day, consumed every 3-4 hours is recommended, eating until you’re 80% full each time.
2-3 days of total body resistance training can elevate your metabolism, prevent osteoporosis and maintain lean muscle that supports the sexy look you’re going for. You may not like having sore muscles so take it easy when getting started and progress steadily towards more intense workouts.
Gone are the days where you have to dreadfully plod along on a treadmill for hours on end and still not make any progress towards your goals. Be smart about your cardio. Interval training is the best way to lose fat in a shorter amount of time. Try doing 30 seconds of some form of high-intensity cardio, followed by 60 seconds of low-intensity cardio. A good cardio session shouldn’t take more than 30 minutes to complete when done correctly.
There’s always a new weight loss supplement hitting the market that promises you the world with little to no work done by the person consuming the product. Most products fail to deliver so be cognizant of where you spend your money. Set your nutritional foundation by taking a vitamin supplement made from real foods, synthetic versions just will not do. You may also need a good omega-3 supplement, and perhaps a good probiotic. Do your homework and spend your money wisely.
You do not have to do this alone. Being a part of a supportive network of individuals who all have similar goals makes achieving your goals much more pleasurable and gives you a shoulder to lean on when you’re feeling stressed, or having a weak moment. A knowledgeable wellness professional will steer you to a successful path on your health journey. Look for wellness professionals that specialize in your demographic and health needs.
With discipline, commitment and patience, your health will change for the better. You can get past the trauma, the key is to stop being hard on yourself for past decisions and mistakes. Today is a new day for you to do what’s right for yourself and your family; take action and start your health transformation now.
Ron Kusek is Transformational Wellness Coach & Holistic Chef. He is certified as a personal trainer through the National Strength & Conditioning Association, as well as holding certifications with the Institute of Transformational Nutrition as a Certified Transformational Nutrition Coach, and a Functional Aging Specialist with the Functional Aging Institute. Ron specializes in functional aging for mature adults; he runs a home-based wellness program for women 50+ called the Lean & Sexy Fitcamp. He’s working to change the lives of the community in the Antelope Valley in a positive, holistic way.
Multiple Sclerosis (MS) is considered to be an immune-mediated disease in which the body’s immune system attacks the central nervous system (CNS). More than 2.3 million people are affected by MS worldwide. But because the Centers for Disease Control and Prevention (CDC) does not require U.S. physicians…
Rheumatoid arthritis (RA) can be a difficult disease, and cause a whole host of complications and challenges when you’re navigating life with it. Though it is, in some people’s estimation, lower on the list in terms of chronic disease, it…
Approximately 4 million people in the United States live with fibromyalgia, an illness which manifests as severe muscle pain and chronic fatigue. Living with fibromyalgia — the cause of which is unknown, but seems to be connected to the nervous system — means coping on a daily basis with debilitating discomfort and a lack of energy, making exercise difficult. Indeed, a lot of different exercises can actually make the symptoms of fibromyalgia more acute, but there is a common misconception that exercise should be avoided completely by those with the condition.
Giving up exercise is not the answer. Some forms of physical exercise may exacerbate pain, but this is due to the unsuitability of the exercise itself, rather than just doing exercise. In fact, performing exercises that don’t trigger symptoms can actually help, not the least of which is relieving mental and psychological fatigue which is connected to living with the illness.
Throwing yourself into a workout with no gradual build-up is not recommended for anybody, but least of all if you live with fibromyalgia. Intense workouts need to be increased over time, whether you’re 18 or 80, in good shape or not. Unprepared muscles will not respond well and it could take days to undo the damage caused. As little as 5 minutes spent walking can be the best approach.
“After a while, start to increase the amount of time you spend exercising bit by bit, but do not increase the rigorousness of the exercise, which will have a detrimental effect,” warns Pamela Chase, a Fibromyalgia expert at SimpleGrad and Revieweal.
And with the case of fibromyalgia, high-intensity workouts should never be the aim. Pain will only be exacerbated if you take on exercise that’s intense on the muscles, so again, walking is a great option, as is a gentle swim using breaststroke or backstroke. Other great options for fibromyalgia are yoga and tai chi, which include slow movements and little impact.
In addition to keeping exercise low intensity, take plenty of breaks. Not only will this allow you to recover energy levels, but you’ll actually be able to participate for longer, if you break your routine into smaller, bitesize chunks.
Exercise can mean overcoming mental obstacles, no matter who you are, but when you suffer from fibromyalgia, it’s imperative you listen to your body. Don’t try to undertake exercise when the message coming from inside is ‘no’. There will simply be times when your energy levels are too low to participate in any form of exercise, so despite the mental frustration this will cause, listen to what your body is communicating.
Measure impact and recoveryListen to what your body is telling you, and that means keeping tabs on it for two or three days after. As you start to build in exercise routines, do so gradually so the impact of each one can be measured independently. It will help you understand what is working for you, and what isn’t, and then you can develop routines that work for you.
“Although exercise tips are generic, and medical guidance is quite standard for fibromyalgia sufferers, the reality is that no two individuals will respond in exactly the same way to what could appear to be an identical workout, so continue to listen to your body, and continue with routines that work for you as an individual,” says Bruce Sorenson, a journalist at UKTopWriters and AustralianReviewer.
The nature of fibromyalgia means that there are related issues to look out for and manage with your workouts. One such issue is orthostatic intolerance — which means the blood rushes to the legs when sufferers stand up, and stays there. The solution to this is vastly increasing water and salt intake prior to and during exercise, and exercising in warm water. Using a recumbent bicycle can also greatly assist as a warm-up, or even as the exercise itself.
You should consult your physician or other health care professional before starting any exercise routine or program to determine if it’s suitable for your needs.
Aimee Laurence is a personal trainer and blogger at Paper Writing Service and Essay Service. She writes about Fibromyalgia and health. Also, Aimee tutors at Assignment Help Australia portal.
References
Pamela Chase, a Fibromyalgia expert, Simplegrad and Revieweal.
Bruce Sorenson, a journalist, UKTopWriters and AustralianReviewer.
Got science? We live in a culture of nutrition confusion, but the truth is out there if you look in the right places.
Are you sometimes confused about what to eat for health? Do you feel like nutritionists are always changing…
Fact or Fiction: The vegan diet is unlikely to support optimal performance in athletes?
Fiction! No evidence suggests a nutritionally balanced vegan diet impairs athletic performance (1,2). Google vegan athletes; you’ll find an impressive list of Olympians and elite athletes from many sports (football, basketball, tennis, rowing, etc.). That said, vegans (and vegetarians) could choose a diet that helps them be powerful athletes, but do they?
Some vegans eat too many salads, sweet potatoes & berries (or chips and candy), but not enough beans, nuts, and seeds. They eliminate animal protein but fail to replace it with enough plant protein. Weight-conscious vegan athletes who restrict calories often reduce their intake of protein and other nutrients. Hence, dieting vegan athletes need to be extra vigilant to consume a menu supportive of their needs.
Two keys to thriving on a balanced vegan (and vegetarian) sports diet are to consume:
The amino acid leucine is of particular importance for athletes. Leucine is an essential amino acid your body cannot make, so you need to get it from food. Leucine triggers muscles to grow. It also can help prevent the deterioration of muscle with age. When you lift weights, you stimulate the muscles to take up leucine (and other amino acids); this triggers muscular growth. Hence, leucine is a very important component of an athlete’s diet!
The richest sources of leucine are animal foods, such as eggs, milk, fish, and meats. When a meat-eating athlete swaps beef for beans and other plant-proteins (hummus, quinoa, nuts, tofu, etc.), the swap commonly reduces leucine intake by about 50%. Hence, vegan athletes need to pay attention to getting enough high-quality plant-proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack). That means, vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don’t have just oatmeal for breakfast; add soy milk and walnuts. Don’t snack on just an apple; slather apple slices with peanut butter. Enjoy it with a swig of soy or pea milk instead of almond milk.
This table compares the leucine content of plant and animal foods. Note that when you swap animal-based protein for plant-based protein (such as trade eggs for peanut butter, or dairy milk for soy milk), you’ll likely need to eat more calories of plant-foods to get the same amount of leucine as in animal foods:
| Animal food | Leucine
(g) |
Calories | Plant food (swap) | Leucine
(g) |
Calories | |
| Eggs, 2 large | 1.1 | 155 | Peanut butter, 2 Tb | 0.5 | 190 | |
| Milk, 8 oz | 1.0 | 120 | Soy milk, lowfat | 0.5 | 105 | |
| Tuna, 5-oz can | 2.3 | 120 | Black beans, 1/2 c | 0.7 | 110 | |
| Chicken, 3 oz cooked | 2.1 | 150 | Tofu, extra firm, 6 oz | 1.4 | 140 | |
| Cheese, 1 oz | 0.6 | 115 | Almonds, 3/4 oz. | 0.3 | 120 | |
| Beef, 5 oz ckd | 3.8 | 265 | Lentils, 1 cup | 1.3 | 225 |
How much protein and leucine do you need?
A 150-pound vegan athlete who seriously wants to build muscle should plan to eat about 20 grams of protein with 2.5 grams leucine every 3-4 hours during the day. (If you weigh more or less than 150 pounds, adjust that target accordingly.) Here’s a sample 1,800-calorie vegan diet (read that, weight reduction diet for most athletes, both male and female) that offers adequate protein at every meal —but not always 2.5 grams leucine. To be a dieting vegan athlete requires some menu planning. Some dieters choose to be “mostly vegan.” This flexibility allows for leucine-rich milk, eggs & fish.
| Sample 1,800 calorie Vegan Diet | Leucine | Protein | Calories |
| B. 2 slices whole wheat toast | 0.5 g | 10. g | 200 |
| 2 tablespoons peanut butter | 0.5 | 8 | 200 |
| 1 cup soy milk | 0.5 | 7 | 100 |
| Sn: 1 medium apple | trace | 0.5 | 100 |
| L: Salad: greens plus vegetables | 0.3 | 4 | 50 |
| 1/2 cup chick peas | 0.8 | 6 | 100 |
| 1/4 cup sunflower seeds | 0.9 | 12 | 350 |
| 1 tablespoon oil | — | — | 100 |
| Sn: 1/3 cup hummus | 0.2 | 3 | 100 |
| 10 baby carrots | trace | 0.5 | 50 |
| D: 1/3 cake tofu | 1.1 | 12 | 100 |
| 1 cup cooked brown rice | 0.4 | 6 | 250 |
| 2 cups broccoli
|
0.5 | 7 | 100 |
| Total for the day: | 10 | 76 | 1,800 |
|
Target for the day: |
2.5 g /meal |
65-108 |
1,800 |
Note: I have not included fake meats such as the Impossible Burger or Beyond Burger in this menu. Those are ultra-processed foods that have a questionable place in any diet. I have also not included almond milk (a poor source of protein) nor supplements with leucine. You want to choose whole foods; they come with a matrix of nutrients that boost protein synthesis and can better invest in your health, recovery and overall well being.
Nancy Clark MS RD counsels both casual & competitive athletes at her Boston-area office (617-795-1875). The new 2019 edition of her best selling Nancy Clark’s Sports Nutrition Guidebook is available at www.NancyClarkRD.com, as is info about her popular online workshop.
For additional information about a vegan sports diet:
1) Wirnitzer, K. et al. 2018. Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores—Results from the NURMI Study (Step 2). Nutrients 11(1):29 doi: 10.3390/nu11010029 (Free access)
2) Rogerson, D. 2017. Vegan diets: Practical advice for athletes and exercisers. J Int Soc Sports Nutr 14: 36 doi: 10.1186/s12970-017-0192-9 (Free access)