All MFN blog Archives - Page 82 of 142

Are you a Baby Boomer with No Time to Exercise?

Gina Baumgartner/17 December 2018/ All MFN blog/

We have all heard of the benefits of exercise. Exercise increases metabolism and promotes weight loss while it can lower cholesterol and high blood pressure just to name a few. According to the US Dept. of Health and Human Resources 2008 Physical Activity Guidelines for Americans, it is recommended that adults do at least 150 gina-baby-boomer minutes a week of moderate-intensity aerobic physical activity. They also suggest muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week. As baby boomers, we can have a pretty busy schedule. As a 50 something baby boomer myself, I juggle quite a bit of activities in a day. I’m not complaining though, life at this stage of the game is exciting. It’s refreshing to see older adults doing more than ever before. Ironically, the busier our lifestyles are, the more we need the benefits of exercise but find that time becomes harder to come by.

What if I tell you that in just 15-30 minutes a day you can do both strength and endurance training with a circuit training workout? What exactly is circuit training you ask? After your 5 minute warm up, it is a circuit or group of exercises that can be designed to be a full body workout. Each exercise within the circuit can be timed for 30 – 60 seconds with a brief pause between each exercise. Once you complete all the exercises in the circuit you take a break for up to three minutes and if your fitness level and time permits, you can repeat the circuit 2- 3 times.

So what makes circuit training a great choice for baby boomers?

*It’s for all fitness levels– safe level of exercise for beginners.

*Feel a Sense of Accomplishment – Get a total body workout.

*Lose weight more effectively by continuous movement throughout your workout.

*Burn more calories post workout than a traditional aerobic workout. (August 2005 issue of the “European Journal of Applied Physiology”)

*Versatile – Workout anywhere and the options are endless.

*Most Important – Circuit training saves time!

Before beginning any exercise program it is recommended that you consult with your doctor. If you have a green light to exercise then you may want to try circuit training.

Beginner Total Body Circuit:

Perform a 5 minute warm-up including flexibility exercises. Set a timer for 60 seconds. Perform each exercise for 30 to 60 seconds with a rest of 15 seconds in between each exercise. After completing the circuit once through, break for 1 to 3 minutes and repeat the circuit if desired.

Dumbbell Squats (option: hold dumbbells to increase intensity)
Incline Chest Press
Plank (Plank can be performed on wall, counter , bench or floor depending on your fitness level)
Military Overhead Presses
Bicep Curls
Medicine Ball Slams
Single-Leg Balance (30 seconds per leg)
Tricep Extensions
Band Pull Aparts with Theraband or exercise tubing

Gina Baumgartner is NASM certified personal trainer, Certified Senior Fitness Specialist and Certified Functional Aging Institute Specialist. She loves helping mature adults meet their fitness potential with small group and one to one personal training. She specializes is 50+ personal training incorporating flexibility, balance, core stabilization and strength training into each workout. Visit Gina’s MFN profile: medicalfitnessnetwork.org/members/gina-baumgartner

References:

2008 Physical Activity Guidelines for Americans; health.gov/paguidelines/pdf/paguide.pdf

Ncbi.nlm.gov/pubmed/15942765

Image courtesy of Stuart Miles at FreeDigitalPhotos.net
Image courtesy of Stock Images at FreeDigitalPhotos.net

11 Tips to Prevent and Relieve Stress

Catherine Park/13 December 2018/ All MFN blog/

“Just relax.”

“Don’t worry, you deserve the break.”

“It will help you to focus better and tackle the upcoming problems head-on.”

This is all very nice to hear, but to practice it in real life is really tough.

As such, here is a list of tips which can help you to stretch your legs and have a little break.

Be Assertive

Maintaining clear communication is one of the most effective ways to reduce stress. In this way, you can ask people what you need from them clearly. You can stand up for yourself and deal with toxic people firmly. This is the only way for you to be proactive in a stressful situation. In many cases, this assertion of your thoughts can effectively reduce your stress.

Reduce the Stimuli

In the modern world, there is no dearth of stimuli, and this stimuli can increase stress levels. To relieve stress, you should make time each day to spend quietly — silence can help you to slow down. Spending some time quietly can help you recharge to take on challenges.

Prioritize

If you want to escape the all-consuming business, you should organize tasks by priority. Organizing tasks can make life less stressful.

Set Boundaries

Start creating a boundaries for yourself. This can help create a peaceful balance between work life and personal life. Be assertive if people try to break these boundaries.

Take a Break

Day to day life can become monotonous, which can become an added stressor. Break the monotony by taking a break. Watch a movie, read a book, or catch up with a friend. In short, do something positive!

Meditate

Just take a few minutes per day to meditate. Many studies have shown that just a few minutes can ease anxiety. In fact, some studies showed that meditating every day can change the neural pathways of the brain.

Breathe

Studies have shown breathing has a positive effect on stress and anxiety. If you feel stressed, take a short break and breathe deeply. Deep breathing slows down your heart rate and lowers blood pressure. You can feel the effect almost immediately.

Live In the Present

Slow down and appreciate the moment. Just feel the light touch of air on your face, or watch the sunlight streaming through the window pane. Studies suggest that taking little breaks to focus on the senses can be a great stress reliever.

Reach Out

Reaching out to your near and dear is one of the most effective ways to handle stress. Talk to your friends and family and share your problems. This routine can give a fresh perspective on situations.

Exercise

If stress is bogging you down, dance it away! Or choose any other type of exercise. You don’t need to be an athlete…. just walk for half an hour and see how the stress melts away. The hormone released during exercise helps you sleep better and increases self-confidence. Take baby steps if you are new to exercise. Just remember that every step you’re taking is reducing your stress level.

Laugh

The moments we spend laughing are getting more rare. Try to see the small bits of humor scattered in everyday life. Grab every opportunity to laugh out loud. Laughing releases a hormone that lifts your mood, and it lowers the stress-inducing hormone. So, why wait? Just tune in to your favorite sitcom or meet with a friend for laughs.

Try different techniques and find the one(s) that work best for you!

Catherine Park is a content writer who help businesses find their audience online. She loves working in the ever-changing world of digital and is fascinated by the role content plays in today’s marketing.

Energy Bars: Which ones are best?

Nancy Clark, RD/12 December 2018/ All MFN blog/

Athletes have many questions about energy bars:

Which ones are best?

That depends on your taste buds. The best energy bars are the ones you enjoy eating, settle well for a pre-exercise energy booster, and fulfill your dietary needs.

Are they better than Fig Newtons or other traditional foods?

Like Fig Newtons, they are a source of carbohydrate to fuel your body and nutrients to invest in your health. They are pre-wrapped and convenient to toss into a gym bag or backpack without crumbling.

Are they just glorified cookies?

For the most part, yes. For athletes, little is wrong with a few (sugar-containing) cookies/energy bars when balanced into an overall healthy eating pattern. Sugar (carbohydrate) in a sports diet fuels muscles. As a fit person, your muscles take up the sugar and use it to power your workouts. Please focus more on what comes with the sugar: whole grains? protein? fiber?

Today’s overwhelming assortment of energy bars offers an option for every dietary niche, be it vegan, kosher, low FODMAP, nut-free, etc.. Below is a list that categorizes the bars and might help you find ones that suit your dietary preferences. The key is to remember that energy bars are not meal replacements, but rather emergency food that comes pre-wrapped. Be sure there are some banana peels and apple cores in your wastebasket, and not just wrappers.

Additive-free (that is, no added vitamins or minerals): Clif Mojo & Nectar, Epic, Good Greens, Gnu, Honey Stinger Waffle, Kashi, KIND, Larabar, Optimum, Peak Energy, Perfect 10, PowerBar Nut Naturals, ProBar, Pure, Raw Revolution, Red Square Power-flax, RX, thinkThin, Trail Mix Honey-bar, Zing

Budget friendly: Nutri-Grain, Nature Valley Granola, Kashi Chewy, Quaker Chewy

Caffeine-containing: Better than Coffee, Clif CoolMint Chocolate, Clif Peanut Toffee Razz, Honey Stinger Caffeinated, Peak Energy Plus, Picky Bar Game-Set-Matcha, Verb

Dairy-free (see also Vegan): Bonk Breaker, Bumble Bar, Clif Builder’s & Nectar, Enjoy Life, GoMacro, KIND, Larabar, Perfect 10, Picky, RX, thinkThin Crunch, Vega Endurance

Enriched/Fortified with added vitamins: Balance, ZonePerfect

Fiber, high (grams fiber): Fiber One Chewy (5-6g), Gnu Flavor & Fiber (12g), NuGo Fiber d’Lish (12 g), Oat-mega (7g), Quest (13-14g), thinkThin Protein and Fiber Bar (5g)

GUT-Friendly, Low FODMAP: Fody, GoMacro Peanut Butter Protein Replenishment, EnjoyLife Dark Chocolate (and some other flavors), GoodBelly, Happy

Gluten-free: Bonk Breaker, BumbleBar, Elev8Me, Enjoy Life, Enjoy Life, EnviroKidz Rice Cereal, Fody, Good Belly, GoMacro, Hammer, KIND, Lara, Picky, PowerBar Protein Plus, Pure Protein, ProBar, RX, Quest, Raw Revolution, That’s It Fruit, thinkThin, Truwomen, Zing, 88 Acres Seed and Oat.

Low-carb: OhYeah! One, Pure Protein, Quest, Keto

Kosher: GoMacro, Extend, Larabar, Pure Fit, ReNew Life Organic Energy, thinkThin, Truwomen

Nut-free: Don’t Go Nuts, Enjoy Life, Freeyumm, Go Raw, Honey Stinger Waffle, Jumpstarter Bodyfuel, Luna Bar Lemon Zest, That’s It, 88 Acres Seed & Oat

Organic: Cascadian Farm, Clif, Pure, GoMacro, Red Square Powerflax

Peanut-free: Clif, Truwomen (some flavors), Enjoy Life

Protein Bar (Your choice of soy, whey, egg, or blended protein source) (grams protein): Clif Builder (20g), Gatorade Whey Protein Bar (20g), GoMacro Protein Replenishment (10-12g) Honey Stinger Protein (10g), Lenny & Larry’s Muscle Brownie (20g), NuGo (10-12g), Oatmega (14g), PowerBar ProteinPlus (30g), PowerCrunch (13g), Pure Protein (20g), Quest (21g), RX (12g), thinkThin Protein (20g)

Raw: Good Greens, Pure, Raw Revolution, Vega Whole Food Raw Energy Bar

Recovery bar (3-4 g carb to 1 g protein ratio): Clif, KIND Breakfast Protein, PowerBar Performance, Picky, RX

Soy free: BumbleBar, Clif Nectar, Enjoy Life Chewy, GoRaw, KIND, Larabar, NuGo Fiber d’Lish, Oat-mega, Picky, ProBar, Pure, Quest, Raw Revolution, Vega Endurance, Zing

Vegan: (grams protein): Clif (most flavors; 11g), Clif Builder’s (20g), Go Macro (11g), Good Greens (10g), Hammer Vegan (15g), Larabar (5g) Picky (7g), Pure Organic (4g), ProBar (8-11g), thinkThin High Protein (some flavors are vegan; 13g), Truwomen (12g), Vega (10g), 88 Acres Seed & Oat (6g)

Women’s bars (fewer calories; added calcium, iron, and folic acid): Healthwarrior Chia, Iron Girl Energy, Larabar, Luna, PowerBar Pria. Truwomen

40-30-30 Bars: Balance, ZonePerfect

My suggestion for the best bars

Google homemade energy bars and you will see many yummy, healthy, cook-free and simple-to-make options. These are likely the best bars, in terms of taste, positive ingredients, and lack of litter. Enjoy!

Recipe for Homemade Energy Bar from Nancy Clark’s Sports Nutrition Guidebook

Sweet and Crispy Nut Bars

These bars can be made with almonds, peanuts, sunflower seeds, or other chopped nut or seed of your choice. Whether eating them for breakfast on the run, a preexercise snack, or an afternoon treat, you’ll enjoy these crispy bars.

When measuring the honey, add a little more than the 1/2 cup, so the mixture sticks together better. You’ll need to pack the ingredients firmly into the pan; otherwise the bars will fall apart (but the crumbs are tasty—especially in yogurt or sprinkled on top of your morning bowl of cereal).

2 cups uncooked oats
2 cups Rice Crispies or puffed brown rice cereal
1 cup peanuts ((preferably chopped briefly in a food processor)) or slivered almonds
1/2 cup (heaping) honey
1/2 cup peanut or almond butter
Optional: 1/2 teaspoon salt

Cooking Instructions

Lightly coat a 9 by 13-inch baking dish with cooking spray.
In a large bowl, combine the oats, Rice Crispies, and peanuts or slivered almonds.
In a medium microwavable bowl, combine the honey and nut butter. Microwave for 2 to 3 minutes, stirring occasionally.
Slowly pour the nut butter mixture over the cereal, stirring until all the ingredients are well coated.
Transfer the mixture into the prepared pan and press firmly while still warm. (Butter your fingers so the mixture does not stick to them.) Cool to room temperature.
Cut into 20 bars and store them in an airtight container. (If you keep the bars in the refrigerator, they will be sturdier because the nut butter hardens.)

Yield: 20 servings
Nutrition information: 3,400 total calories; 170 calories per serving; 24 g carbohydrate; 5 g protein; 6 g fat

Article reprinted with permission from Nancy Clark.

Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston area (Newton, 617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop: www.NutritionSportsExerciseCEUs.com.

Trade Your Expectations

Maurice D. Williams, MS/11 December 2018/ All MFN blog/

Trade Your Expectations — one of Tony Robbins many quotes.

When we look at our lives, there’s often an expectation of how things should go.

We want to be in shape, and we have expectations around that process.

We want financial abundance, and we have expectations around how it should happen and where it should come from.

When our expectations aren’t met, we experience disappointment, doubt, feelings of failure, or perceptions of unfairness.

But what if you trade your expectations for appreciation? Appreciate the fact that you are able to exercise, that you have a wonderful family or great friends, or that you’re resourceful enough to eventually reach your outcome.

When you set expectations about how something should go, you are setting yourself up for disappointment. This isn’t to say you shouldn’t set goals but rather to be flexible in how you achieve them.

If you can trade your expectations for appreciation, your whole world will change. You’ll see the positive instead of the negative in situations. You’ll experience more love and success. You’ll have more financial abundance.

You can create the life you dream of living, but it starts here.

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.

A Mature View on Sugar

Dr. Joel Fuhrman/10 December 2018/ All MFN blog/

Sure, there’s nothing new about saying added sugar is bad for you (regardless of your age). Your mom told you, and your doctor says so, too, but you can’t sugar-coat the truth — you love the sweet stuff. So what else is new? Well, it turns out that there is something that is both new and troubling about sugar.

A new study reported that added sugars have been found to have a profound effect in causing frailty in adults over 60. Frailty is defined by meeting three out of five of these criteria: unintentional weight loss, exhaustion, low physical activity, slow walking, and weak grip strength. The frightening consequences of frailty are an elevated vulnerability to falls, disability, and earlier death. (1)

In the study, participants were divided into three groups based on their intake of added sugars. Three years later, those participants who consumed at least 36 g sugar per day (about the amount in one 12-ounce can of soda) had more than double the risk of becoming frail over the follow-up period compared to those who consumed less than 15 g per day. Even after adjusting the group’s results for physical activity, the risk was still elevated more than two-fold in the high-sugar group. (2)

The reason? It could be sugar’s impact on muscle mass. Other research has found that high sugar intake may diminish the body’s ability to maintain muscle mass with age. (3)

And if that wasn’t enough to sour your taste for sweet, the study also found that sugars in processed foods were the most strongly associated with frailty. Given the fact that added sugar is often hidden in processed food — think tomato sauces, yogurt, ketchup and granola bars — this is concerning news for all.

Satisfy Your Sweet Tooth

Fortunately, you can still enjoy the deliciousness of naturally occurring sugars. They were not associated with an increase in frailty risk (naturally occurring sugars in this study included those in fruits and vegetables, but not fruit juices).

Instead of seeking out added sugars, try adding naturally sweet fruits and vegetables (such as carrots and sweet potatoes) to your diet. They provide valuable phytochemicals, such as flavonoids and carotenoids, and – importantly – fiber, which slows the absorption of their sugars, minimizing their glycemic effect.

The Standard American Diet: lots of sugar, very little fruit: (4)

But don’t go overboard with dates and dried fruit. Avoid all sweetening agents including maple syrup and honey. Excessively sweet foods keep your taste buds accustomed to that excessive sweetness, perpetuating the desire for more sweet foods, which also promotes weight gain. When you consume overly sweetened foods regularly it makes real food such as fresh fruits not taste as spectacular. A piece of fruit for dessert or a small amount of dried fruit to sweeten a sauce or salad dressing is all you need.

Don’t Let Sugar Sour a Good Diet

A healthy diet excludes processed foods and includes a wide assortment of fruits, vegetables, beans, seeds and nuts—with their vast array of phytonutrients.

In a systematic review of many studies, researchers found a low intake of several micronutrients — including vitamin D, vitamin E, vitamin C, folate, vitamin A, vitamin B6, and carotenoids alpha-carotene, beta-carotene, and cryptoxanthin — also had links to frailty. Similarly, biomarkers of nutrient inadequacy were also linked to frailty, such as MMA (a marker of B12 deficiency), and low levels of serum carotenoids, alpha-tocopherol (vitamin E), vitamin D, and vitamin B6. (5) So you see, it is important to not only be aware of the harm caused by add sugar, but also to keep eating healthfully.

The Bottom Line

The good news? A diet with higher antioxidant capacity (like a Nutritarian diet) was associated with a lower risk of frailty.(4)

One of the most important benefit of a Nutritarian diet is that, coupled with exercise, it allows you to enjoy life in your 80s and 90s while gobbling up delicious dishes that even your sweet tooth will appreciate. This eating style not only promotes weight loss in the short term, it is designed to slow aging and maximize longevity. Here’s why:

It provides a excellent exposure to micronutrients and antioxidants,
It prevents age-related chronic diseases
It helps avoid muscle loss and bone fractures,
It optimizes immune function and brain function with aging.

A last note about protein: The loss of muscle mass associated with frailty can be due in part to undernutrition, inadequate protein in particular. The elderly may have less efficient absorption and utilization of protein, which could lead to excessively low IGF-1 levels. Older folks may require a higher and evenly distributed protein intake compared to younger and middle-aged adults to maintain muscle mass. (Read more about this topic.)

Originally printed on DrFuhrman.com. Reprinted with permission.

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

References

Xue QL. The frailty syndrome: definition and natural history. Clin Geriatr Med 2011, 27:1-15.
Barzilay JI, Blaum C, Moore T, et al. Insulin resistance and inflammation as precursors of frailty: the Cardiovascular Health Study. Arch Intern Med 2007, 167:635-641.
Cleasby ME, Jamieson PM, Atherton PJ. Insulin resistance and sarcopenia: mechanistic links between common co-morbidities. J Endocrinol 2016, 229:R67-81.
Lorenzo-Lopez L, Maseda A, de Labra C, et al. Nutritional determinants of frailty in older adults: A systematic review. BMC Geriatr 2017, 17:108.

Woman Doing Stretching Exercises In Gym With Trainer

Physical Activity and Menopause

Dr. Maria Luque/6 December 2018/ All MFN blog/

Menopause is bad.

Exercise is good.

More exercise is the solution!

Is that it?

It’s not quite that simple, although most things you will read will tell you that any form of physical activity is helpful. There is a lot of truth to it. Physical activity at any age is beneficial and for women during mid-life exercising carries additional substantial health benefits. The menopausal transition is associated with many health risk factors such as increased risk for cardiovascular disease, osteoporosis, decreased bone mineral density, metabolic syndrome, and musculoskeletal symptoms. Exercise prescriptions for those health risks are the same as for non-menopausal women.

However, according to my research, not all forms of physical activity are of equal benefit in helping with menopause symptoms. In fact, some forms of exercise can exacerbate certain types of symptoms such as hot flashes and insomnia.

I believe that it is important to pick the type of exercise depending on your symptoms rather than just exercise to exercise.

So how do you know which exercise is best for you? You start by reading this article! 🙂 To help you find your way through the labyrinth of research that is out there, I’ve consolidated the findings of the last 20 years of research on this topic so you don’t have to.

First I want to highlight the overall benefits of exercising regardless of symptoms…

Exercise Increases:

Benefits brain function and functional capacity
Increases beta endorphins
Quality of Life
Strength and balance
Increased Bone Mineral Density
Increase in quality and length of sleep
Maintenance of healthy BMI
Self-perceived physical condition
Sport competence
Body image & physical self-worth

Exercise Decreases:

Vasomotor Symptoms
Somatic & psychological symptoms
Depression (1 exercise session/week = 22% reduction)
Osteoporosis
Body Mass Index
Musculoskeletal symptoms
Cardiovascular Disease (50% reduction)
Overall mortality (20% reduction)

Exercise has many benefits but can also be stressful on the body.

Too much exercise and/or intensity can:

Decrease sleep quality and length, which in turn is correlated with adverse physiological and psychological outcomes
Increase circulating cortisol levels, which can lead to increased abdominal fat (read last week’s post for more info on this)
Have negative effects on thermoregulation as it causes substantial increases in metabolic heat production and core temperature (during exercise, metabolic heat production can increase by ten to twenty-fold and recent studies suggest that hot flashes are triggered by small elevations in core body temperature)

Moderate intensity appears to have the most benefits…

Highest menopause-specific quality of life
Lowest number of symptoms
Increased sleep, energy, confidence, mood

The following exercise guidelines are specific to helping you with menopause symptoms as well as increased quality of life throughout the menopausal transition. These recommendations do not apply to overall physical health.

Type of Exercise

Endurance/aerobic training best for increased sleep
Strength training for body image, strength, body aches
Yoga for vasomotor (VMS) symptoms and overall menopause-specific quality of life (Hatha yoga for cognitive function (memory, concentration)
Walking at ~3-3.5 mph for anxiety and depression

Duration & Intensity

Moderate Intensity (60-70% Target HR)
Min. 3 x week (more days = decreased severity of symptoms)
Programs lasting at least 12 weeks

Special Considerations

Keep body core temperature at comfort level to avoid increases in VMS
Focus on activities that are enjoyable to you. Forcing yourself through workout regimens that you dislike can have negative effects on quality of life. I hear too many people say: “I think I should run more” and my question to them is “Why? Do you like running?”. “No, but it’s good for you”. Really? Is it? I don’t believe in doing things just because someone said they’re good, especially in regards to exercise. If you don’t like it, you won’t stick to it. It’s as simple as that. And when it comes to working out, consistency is the key. So find activities that you truly enjoy. Not only will you continue doing them and reap the physical and mental benefits but doing things you love will help you reduce stress and keep off that unwanted meno-pod (if you don’t know what a meno-pod is, you have to read last week’s post).

All information is based on peer-reviewed research. I usually add a reference list of all the articles I read to put together an article but this one would be way too long. If you’re interested in finding out more about specific research articles used for this blog, contact me.

Article reprinted with permission from Dr. Maria Luque.

Dr. Maria Luque is a health educator and fitness expert that specializes in helping women take charge of their own wellness. A native of Germany, she pursued a career driven by a passion for health and fitness. Dr. Luque currently teaches at the College of Health Sciences at Trident University International, in addition to conducting workshops, group/personal training, and writing. She’s an IDEA Fitness Expert and has been published in the IDEA Fitness Journal as well as appeared as a guest at local news channel to talk about quality of life and menopause. Visit her website, doctorluque.com

Protecting Our Telomeres with Targeted Nutrition and Lifestyle Changes

SpectraCell Laboratories/5 December 2018/ All MFN blog/

Telomeres are sections of genetic material that form a protective cap at the end of each chromosome in every cell of the body. When a cell divides, the telomere gets a tiny bit shorter, until there is no more telomere left to protect DNA from “unraveling,” and the cell dies. Cellular death causes the body to age, whether the cell is from cardiac muscle, skin, or brain tissue, thus making telomeres a novel biomarker for biological age. The longer one’s telomeres, the younger one’s biological age. Several things affect telomere attrition rate – both positive (good nutrient status, healthy blood sugar and lipid metabolism, normal weight, exercise, etc.) and negative (micronutrient deficiencies, inflammation, cellular stress, a sedentary lifestyle, etc.).

Shammas M. Telomeres, lifestyle, cancer, and aging. Curr Opin Clin Nutr Metab Care. 2011 Jan; 14(1): 28–34. Illustration: Ivel DrFreitas MD, ABIM, ABAARM.

How is micronutrient status linked to the aging process?

Micronutrient status has direct implications for telomere length. This makes it especially important to correct specific deficiencies and maintain micronutrient balance. Measuring total antioxidant capacity via SPECTROX^® is equally important as the body’s ability to handle oxidative stress contributes significantly to telomere health/length.

Why measure fatty acids?

OmegaCheck^®measures the amount of three very important fatty acids (EPA, DHA, and DPA) in one’s blood. Fatty acids can either contribute to or alleviate inflammation, and the OmegaCheck determines the amount of these pro- and anti-inflammatory fatty acids. Although the protective omega-3 fatty acids influence enzyme and hormone systems throughout the body, they have gained attention primarily for their superb cardiovascular benefits. Since fatty acid status is a surrogate marker for inflammation and oxidative stress, it is not surprising that omega-3 fatty acids can slow cellular aging by preserving telomeres. When it comes to OmegaCheck, higher is better.

Omega-3 fatty acids can slow the aging process. There are many reasons for this: they reduce inflammation, help maintain the cardiovascular system healthy, and protect the brain. However, the existing research points to an entirely different mechanism of action against aging: protection of telomeres.

A recent study on people with active heart disease demonstrated that individuals with high blood levels of omega-3 fatty acids also had the lowest rate of telomere attrition, suggesting that omega-3 fatty acids protect against cellular aging.¹In another study, the adoption of comprehensive lifestyle changes (including daily supplementation with 3 grams of fish oil, which is high in omega-3 fatty acids) was associated with an increase in telomere length in human leukocytes.²In animal studies, dietary enrichment of omega-3 fatty acids prolongs life span by approximately one-third.³

Yet another way that omega-3 fatty acids have a protective effect on telomeres is through their action on cortisol. Following six weeks of fish oil supplementation, a group of men and women in a study demonstrated significantly reduced⁴cortisol, a stress hormone known to reduce the activity of telomerase,⁵an enzyme that protects and even lengthens telomeres. Even stress-related cellular aging may be thwarted by omega-3 fatty acids!

SpectraCell’s Telomere Analysis

SpectraCell’s telomere test measures a person’s telomere length. A control gene is also measured and compared to the telomere length, and then results are stated as a ratio. A higher ratio means a longer telomere, and younger biological age. The Telomere Score is also compared to other individuals in the same chronological age group.

The price of the Telomere Test is affordable and is also covered by insurance. Testing once each year or every other year is suggested to monitor the rate of telomere loss.

The great news is that with the telomere analysis and appropriate lifestyle, habits, you can protect your telomeres and reduce the rate at which they shorten! Discover your estimated cellular age today with a comprehensive, and individualized approach to managing the aging process.

Click here to learn more about SpectraCell testing services.

Reprinted with permission from the SpectraCell blog.

SpectraCell Laboratories, Inc. is a leading clinical laboratory specializing in personalized disease prevention and management solutions. Our pioneering intracellular micronutrient and cardiometabolic testing, driven by state-of-the-art technology, assesses a spectrum of risk factors and biomarkers for optimum wellness. Through our dedication to research and development, SpectraCell also provides innovative solutions for hormone health and genetics.

The Mind/Body Connection – Programming For Year Round Success

Nicholas Prukop/4 December 2018/ All MFN blog/

In the fall of each year, as summer fades from our view, we often find ourselves having to work diligently to “restart” our fitness activities in preparation for the holidays – and the year to come. As the seasons change to shorter days and cooler weather becomes a reality, we have to “re-think” our fitness plans/goals and address the changes that are coming – thoughtfully and carefully – in order to ensure continued growth and results.

Being able to understand the “cycles” of life and how the changing seasons affect us is important in programming your fitness activities for the balance of the year. Success comes when we plan and evaluate again what it is we want to achieve with our fitness activities and then “re-set” our priorities to account not only for the change in the weather – but our lives as well.

I will share with you some tips on how you might maintain your momentum when it comes to fitness programming following the summer months of mostly fun activities that don’t fit the mold of “exercise”. Remembering exercise can be a form of “play” is important when transitioning to the fall and winter months that lie ahead. Let’s be creative and hopefully this article will spark a thought (or two) or maybe an idea that might help you move into the fall and winter months ready to continue challenging yourself – and not just “working out” – or “exercising”.

The Mind/Body Connection

The key to transitions in life – as well as with fitness activities – is the thought that goes into planning the program. Very often, the mind conceives of an idea that captures what it is we REALLY want to get out of our fitness activities but the heart never gets fully engaged in the plan. We THINK our way to a new plan, but do we ever really FEEL our excitement about the plan (and its possibilities) as well? This question relates to having exercise BE FUN so that you return to it again and again.

I connect my mind (thoughts) to my heart (feelings) every day when I go into my “quiet time” – visualizing and then appreciating the training I have planned for the day. What is missing in my opinion – and the most common reason people quit on their fitness activities – is that they never connect the mind – which conceives the plan – to the heart – which “experiences” the plan. If you love what you are doing – you will do it for life – just as I have done with my running program over the past 52 years.

A Note of Caution

Technology is killing physical activity and squeezing out the present moment. I see this every day at my gym: people mindlessly peddling on a stationary bike, watching TV, looking at their phones and completely disregarding the activity – and the moment. No wonder people are bored – and quit – they are not present and have no way of knowing if what they are doing is in any way fun – or useful to their purpose (if they have one in mind at all). Smart phones DO NOT need to be in the gym or constantly with us. Taking a break while we exercise is a GOOD thing. This is a time for you to enjoy and promote your own well being. Let’s release the stresses of life for even a few minutes – and learn something new about ourselves in the process!

What Should You Do?

You should connect your mind to your body BEFORE starting your training session so that you can enjoy what you have chosen to do. This inexactly what I do. This way, I first “see” with my mind’s eye and then experience it in my imagination before I even get to the gym to train. When the “hard” days come – and they will – (especially when you have been away from planned fitness activities for a while), you need your heart and mind to communicate regularly with each other to ensure success with your plan.

When I say everything in life starts with a thought and gets carried out into the world through the feeling side of our nature, I am saying that life is constantly communicating through our senses – thought, feelings, and intuition. With thoughts and feelings working together in harmony, you will not have to make excuses or have any regrets later because you are totally committed to your purpose. This is true personal power.

In order to be successful in executing your plan you must engage your WHOLE being in order to maximize your results. This is HOW you get through the fall and winter months – by preparing in advance with purpose – and setting goals you really want to achieve. In enjoying the journey – and learning more about yourself in the process – you can rest in the knowledge that your life works! This sounds pretty great to me!

Adherence

The issue of adherence is being answered today through technological advances that help you track your progress and also assist you in managing your behavior. By this I mean there are innumerable devices on the market that will tell you how well you have done, whether you have met your goals and also show you what you can do to improve your results. The problem as I see it is that you are still accountable and responsible for your results regardless of how much you use technology to keep you “on track”. How much fun is that?

I solved the problem of adherence early in my life by falling in love with being active as a child and then finding new ways to engage my body – and mind – as I got older. I later came to believe in recording my sessions in writing and this behavior allowed me to learn even more about my own capabilities – and potential – in the process. I found a method for staying on track naturally that worked for me and today I have complete running records dating back to 1979. I know what I have done, what I am capable of doing – and am able to set goals going forward that are based upon my results from my past and current work.

Looking back through my running records I can learn a great deal about my current capabilities based upon the goals I have accomplished. This knowledge gives me the opportunity to set my course for the coming year – and define what I want to achieve going forward. (Run a 6 minute mile on my 80th birthday for example?) It is in the process of envisioning your goals – and experiencing the results before they occur (in your mind) – that you will succeed – enabling and empowering yourself as you move toward success. Remember that everything in life – as well as fitness programming – starts in your imagination first and then gets revealed in the “real” world through your choices and activities.

Always start with what you enjoy doing most and then add additional activities as you go. Change is inevitable and if you embrace it willingly – and allow yourself the opportunity to make new choices – you will grow in confidence and commitment to your purpose. If what you are doing seems natural and fun to you – keep going and enjoy it! If not, make minor adjustments at first – and then if necessary – more significant changes later. Nothing ventured, nothing gained is the rule here.

Activities, lots of choices

The internet has many options and “meet ups” are a good way to go. There are groups for running, cycling, walking, hiking, swimming, sports related activities such as volleyball and handball or racquetball – and any interest you can imagine. Meet ups are pretty much everywhere and if not you can start your own meet up group right where you are – from workplace relationships to volunteer activities to church activities – whatever suits you.

If you find people who have a common interest in what you would like to do, the group will “keep you on track” while you share, learn and build new friendships as you accomplish your goals together. Team sports – which is another way to go – (softball, basketball, etc.) can also keep you motivated and interested in your physical wellbeing by holding you accountable to a group that needs you to participate to be successful (bowling, swimming meets, road races etc…) Going through the “tough” months on your own can be challenging, so finding support with other people who care as you do is always a great strategy.

The gym setting can be challenging because you are on your own most of the time (unless you hire a trainer). The times where you can interact with others and form mutually supportive bonds with other like-minded individuals is through group exercise programs (there are many options) such as aerobic or yoga classes. Each method has value and both can be lots of fun while you learn what suits you as an individual. These and other group activities are very popular because they bring people together – enabling you to learn and share your journey together (yoga classes are particularly powerful in this way).

In the summer of 1982 when I joined Nautilus Plus after my wife left me, I went to as many as five aerobic classes a week because they were fun, challenging, and the music and moves helped me forget my pain for a while. I eventually went back to running but I never forgot the great help I received by participating in those classes. The instructors were young, enthusiastic, talented and absolutely LOVED teaching the classes. All in all it was a very positive and supportive experience that helped me get through a rough summer of questioning and uncertainty.

Final Thoughts

Think of the change in the seasons and the advancing winter months as an opportunity for personal and physical growth. Don’t think along the lines: “I have to get back to exercise”. Think about the opportunity to balance out your life – and help your body in the process.
Do commit your best effort to planning – and “feeling” – your desires and hopes for your fitness goals.
BE PRESENT while doing your fitness activities
Let others be a part of your plan. Include anyone who wishes to succeed with you.
Define your activities around things you enjoy doing and continue to expand your thinking to include new and possibly exciting activities you can do by yourself – or with others if you so choose.
Meet ups are a great way to engage other people with you as you work toward your goals. Shared goals always have a better chance for success.
Remember burning calories should be FUN! Program fun into your goal setting
Finally, DO NOT be afraid to change your mind about your goals – or your activities. There is NEVER one right answer for a particular challenge. There are always many possibilities. Take time to consider as many options as you can and then pick one – and KEEP ON MOVING!

Originally posted on healthynewage.com. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

Stressed Man Working At Desk In Busy Creative Office

Stress – How Does It Affect Our Health?

Dr. Ron Grabowski/30 November 2018/ All MFN blog/

Stress is something we are all confronted with every day of our lives. Stress as a specific medical term was first defined by the endocrinologist Hans Selye in 1936 as the physiological adaptive responses to perceived (psychological) or real (physical) threats (“stressors”) to an organism.^1,2 There are different types of stress such as psychological stress, physical stress and oxidative stress. All three of these are connected physiologically and how we handle stress may be determined by previous experiences and by our biochemical make-up. It has been shown that there are 50 common signs and symptoms that occur when we experience stress, and these involve several systems of our body, cardiovascular, gastrointestinal, nervous, immune, etc.

The HPA Axis is a physiological pathway that is highly associated with stress and this pathway is affected by hormones, medications and an individual’s nutritional status. There is an old saying which comes first the chicken or the egg. This is also true when we are considering nutritional status and how it may affect our ability to deal with stress. For example, if you have a zinc deficiency you are more likely not to handle stress well due to the fact that zinc is related to serotonin production and this neurotransmitter helps us relax.³ On the other hand, when we encounter a stressful situation a group of hormones known as stress hormones (cortisol, norepinephrine and epinephrine) become elevated and they can cause our blood glucose levels to rise as a result of their effect on our insulin receptors. As we experience elevated blood glucose levels our magnesium status may be affected in the sense of increased urinary loss and then we experience magnesium deficiency related signs and symptoms such as headache, irritable bowel syndrome, facial twitching and insomnia.

Every one of us has a unique biochemical makeup and this is one reason why we don’t respond to stress in the same manner. Roger J. Williams was an American biochemist who spent his academic career at the University of Texas at Austin. He is known for isolating and naming folic acid and for his roles in discovering pantothenic acid, vitamin B6, lipoic acid, and avidin. Dr. Roger Williams a renowned scientist wrote a book titled “Biochemical Individuality”, which described how different each of us are. This is why none of us respond the same way physiologically when we encounter a stressful situation.

It is important that we utilize specific diagnostic methods available today to determine our individual nutritional status. Obtaining objective nutritional information is essential and it is vital to making sure nutritional deficiencies are treated properly, so other nutritional inadequacies do not occur. For example, if you started taking zinc because you were experiencing some stress and you did not consume copper with it, you could develop a copper deficiency which could result in nerve damage, anemia or skin changes. Our body tries to maintain a state of homeostasis and must have an adequate nutritional status to achieve this.

Dr. Ron Grabowski is a practicing Doctor of Chiropractic in Houston, Texas. He has presented over 500 seminars and lectures on nutrition throughout the United States and in Europe, publishing several articles and a textbook on clinical nutrition. His research interests include nutritional support of the athlete and the use of supplements in clinical practice for the prevention and treatment of chronic diseases such as diabetes, heart disease, arthritis, fibromyalgia, and gastrointestinal disorders. Visit his website, hsrnc.net

References

J Physiol Pharmacol 2011; 62:591-599.
Exp Neurol 2012; 233: 49-67).
Sandstead, H.H.; Frederickson, C.J.; Penland, J.G. History of zinc as related to brain function. Nutr. 2000, 130, 496S–502S. [PubMed]