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Self-Care Is Good For Your Mental Health

Henry Moore/11 September 2018/ All MFN blog/

Stress and addiction are closely linked together. In fact, stress is one of the key factors⁽¹⁾ of addiction initiation, maintenance, relapse and treatment failure, according to Psychology Today. It is important to differentiate between chronic stress and normal stress. Normal stress can be healthy and even seen as pleasant. However, chronic stress can have harmful effects on your physical and mental health.⁽²⁾ One of the biggest sources of chronic stress is in the workplace. As a result, chronic stress can cause employees to turn to unhealthy coping mechanisms such as drugs and alcohol.⁽³⁾ Luckily, self-care can help you cope with this stress in a healthy way.

Mental Benefits of Self-Care

Self-care has a number of key health benefits. In its most basic form, self-care is simply taking care of yourself. Exercising, for example, can prevent several diseases and disorders including heart disease.⁽⁴⁾ However, self-care also has a number of mental benefits as well.

Taking time away to take care of yourself provides you with a way to recharge your batteries. After a long, hard day at work, coming home and taking a relaxing bath can be akin to hitting the reset button. This makes you able to withstand everyday stressors better and enables you to stay focused and more productive when you are working.

But, now that you know the benefits of self-care, how can you actually implement it in your everyday life?

Sleep

Sleep is important for our mental and physical health, but it is very often overlooked. According to ResMed, sleep helps you heal damaged cells, boost your immune system, and recharge your heart and cardiovascular system for the next day.⁽⁵⁾ On top of these physical benefits though, getting the correct amount of sleep also has tons of mental health benefits. No one feels 100 percent when they haven’t had enough sleep.

Sleep deprivation can prevent you from focusing, make your irritable, and cause you to crave unhealthy foods. It is hard to deal with even basic, everyday stress when you haven’t had a good night’s sleep. To help you get the sleep you need, it is important to have a set sleep routine and schedule. While it might seem like you can get more work done if you stay up, it is generally a much better idea to get the sleep you need and come back to your work later.

Take a Break

Taking a break can be helpful when you’re feeling stressed or overwhelmed. No one can concentrate on one task for long, especially if it isn’t a task that is fun or exhilarating. So, instead of trying to focus on a task for longer than you could do accurately, take regular breaks. This can help you stay focused while you do work and decrease the amount of stress you’re under, especially at work. We recommend taking at least one break an hour and possibly even more if the task you’re doing is particularly difficult.

Eat Healthily

Eating healthy can improve your physical and mental health. Healthy food helps to boost your mood and can keep you from being stressed. Keeping healthy snacks close at hand and having regular meals can greatly enhance your overall mood and your mental stability.

Self-care can do wonders for your mental health and can prevent relapse. By preparing your body to handle stress well, you can keep your outlook positive and handle whatever the world throws at you.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

References:

What is INFObesity & Do You Have It?

Ashley Koff, RD/10 September 2018/ All MFN blog/

We want better health, and so we seek better nutrition and health information, and we share that information. And then we seek and we share, some more. And we seek and we share, and we seek and we share and… we become INFObese – the unhealthy condition of having too much nutrition and health information.

To be clear, information is not the problem and not all information is bad or wrong. Actually there is a lot of better quality nutrition information today.

But just like the fats we eat, while some information is needed, even essential, for our bodies to run better, too much overwhelms, weighs down, and interferes with our body (and mind) running better.

Too much nutrition information is a health risk. Do you have INFObesity?

Assess your current nutrition information load to find out if you suffer from this condition:

Grab a piece of paper.
Draw a bull’s eye with five circles (like a dart board).
In the center circle, write “Me Today”. This circle represents who you really are right now. Write down your likes, dislikes, lifestyle, health status, choices, and resources.
In the next circle, write “My Health – Top 5”. This circle represents who you are based on the top 5 things that are most important to your current health status and health goals.
In the next circle, write “Me, Myself, and I”. This area represents the roles you play in your life currently like friend, spouse, ballerina, and more.
In the next circle, write “You Don’t Really Know Me”. This area is how a company would target you if they didn’t know you on a personal level (so by your age, gender, where you live, your household role, your work).
In the final circle write “You Don’t Know Me at All”. The outer circle is not targeted to you at all.

Image courtesy of ashleykoffapproved.com

Now on a separate piece of paper, jot down all the sources of nutrition and health information that you encounter in a week. Your neighbor, your guardian, a tweet, a magazine article, a TV commercial, a package of food, a yoga instructor, a dietitian or doctor’s advice.

Now assign each of the sources to a place on your bull’s eye. What does your picture look like?

When most of your information comes from sources in the first two circles (the bull’s eye and the next circle), you are doing better. You can still have too much information, but at least you are getting information specific to who you really are right now and to your personal health goals.

Look at the rest of your bull’s eye. Are you taking in highly-targeted information more often? Or are there more sources in the outer circles than the inner ones? And are there too many sources overall? You likely suffer from INFObesity.

The good news is that now that you have assessed your current information status, we can address what needs attention. But first, keep what is already better. Make sure to note and keep the sources that fall closest or are in the bull’s eye. And to rely on their information more often. To reduce your INFOload and improve its quality, could you get rid of some of the sources on the outer circles, could you choose different sources, more targeted sources, more often?

Want better help? Stop guessing what your body needs to run better (based on non-targeted or less targeted information). The better nutrition membership tools will help you assess your current nutrition and health so that you can see what your body really needs to run better. Then additional tools, including the weekly #Do1ThingBetter challenges will help you make better, not perfect, choices more often. (You can join The Better Nutrition Membership to have unlimited access to these better tools and support from me and other members.)\

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com. Ashley is also available for nutritional consultations.

6 Steps to Total Life Transformations

Maurice D. Williams, MS/4 September 2018/ All MFN blog/

One of the things I am most passionate about is helping people achieve things they thought were previously impossible. Hence, the amazing thing about working with people in fitness is that once they start to achieve those “impossible” feats, it trickles over into other areas of life.

Someone who loses 50 pounds or conquers new feats of strength for the first time suddenly gets a promotion at work, gains the confidence to quit their job and start that business they’ve been dreaming about. Furthermore, they might even leave a relationship that made them unhappy and wasn’t serving them.

It’s truly incredible to witness these total life transformations over and over again. And I believe it comes down to following these 6 steps to total life transformations:

1. Identify your impossible goal. What’s that thing you’ve been dreaming about but haven’t committed to or verbalized?

2. Commit to a deadline. Write it down, yet, make it non-negotiable too. Look at the goal and deadline every day so that it sinks in and become a part of you!

3. Reverse engineer the steps it’s going to take to achieve that goal. So, ask for support from a friend or coach if you’re not sure.

4. Ask yourself “what will it cost me to achieve this goal?” Will it cost money, time, or giving up things you enjoy like television? Also, make sure you’re willing to commit to the cost no matter what.

5. Ask yourself “who do I have to become to make this happen?” Do you need to become a morning person, more independent, or figure out a way to eliminate excuses from your vocabulary? You MUST check in on yourself every day to ensure you are becoming who you need to achieve the goal.

6. Find someone who believes in you and get them to hold you accountable. Very few people achieve goals entirely on their own. As a result, having a coach to support you is one of the BEST things you can do. They will give you honest feedback, help identify your blind spots, and help you strategize when you feel like your plan isn’t working.

So, now it’s your turn!

In conclusion, give it some thought (or maybe you know right away) then share with me your IMPOSSIBLE GOAL! It is only by setting, working toward, and achieving the “impossible” that we truly live an extraordinary life.

As a result, I’m anxiously awaiting!

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.

3 Tips for Recruiting Your Fitness Center Team

Active Wellness/31 August 2018/ All MFN blog/

If you’re going to have a successful fitness center, you need a knowledgeable and enthusiastic team of employees working in your center. Like any business, a fitness center relies on customer satisfaction to survive and thrive, and customer satisfaction ultimately comes down to good customer service. Your employees may be providing fitness instruction or scheduling clients for yoga classes….

Member Spotlight: Author and Fitness Specialist Working with Stroke Survivors, Medical Conditions and Fall Prevention

MFN/30 August 2018/ All MFN blog/

Name: Tracy L. Markley
Location: Florence, Oregon
Website: tracyspersonaltraining.com
Occupation: Studio Owner, Fitness Specialist, Pilates & Yoga Instructor

How do you or your business help those with chronic disease/medical conditions or who need pre & postnatal care?

I work with clients of all ages, but especially seniors and clients who have, balance, neurological issues, heart issues, stroke survivors, MS, scoliosis, fibromyalgia, diabetics and more. I train one on one with clients.

I have written 2 books: “The Stroke of an Artist, The Journey of a Fitness Trainer and a Stroke Survivor” and “Tipping Toward Balance, A Fitness Trainer’s Guide to Stability and Walking”.

Both books have been recognized nationwide and helping those in recovery, their families and those with balance a walking issue. My business helps clients, the community I live in and others who hear my interviews and or read my books with fall prevention, stability and walking, walking gaits, recovering the mind and body from a stroke and other personal challenges each individual clients has come to me to help them with.

What makes you different from all the other fitness professionals out there?

Since I began in the fitness industry I have always searched out the knowledge and certifications to help me work with clients with the many conditions clients come to us with in this industry.

Both of my books have been recognized nationwide and helping those in recovery, their families and those with balance a walking issue.

I was an examiner for AFAA Group Exercise Testing, and I am a Master Trainer with FiTOUR and hold/instruct live certification workshops.

Each book I wrote, (and my third one is on it’s way) has a special chapter in it with anatomy illustrations and shared knowledge to reach out to other fitness professionals as well as educating clients and others who have my books to help them personally in care.

What is your favorite activity or class to participate in?

I like to hike in the forest and beaches with my dog. I like teaching classes, lol, not taking them. I love core, balance and Pilates. I think Pilates, Joseph Pilates method on Mat or reformer is my most favorite and I love battle ropes.

What is one piece of advice that you would give other fitness professionals about working with special populations or those who need pre-& postnatal care?

I would advise other professionals to learn muscles and the science of movement of the body. I also would advice to be a good communicator and that that also means listening to what the clients feels and says. Especially with special populations because each case is different and each person is different. Special population workouts are definitely not “cookie cutter workouts for all”.

What type of community activities are you involved in?

I do talks and demonstrations at stroke recovery support groups and speak and balance and fall prevention. Next month We have a large book/author festival here in town where authors come from all over. I have been asked to sit on a panel with 3 other authors who are New York best sellers. I am so honored. I was asked because I am a new author and self-published and the Author who puts together this festival said she likes how I marked my books and myself as an author. The panel is on marketing books.

What is one of your favorite memories involving working with someone who has a health challenge or disability?

My most favorite is working with a very special man who came to me 6 months post stroke in a walker. It was educational and such a special journey, that it was my first book. I was with him when he got the sensation back his hand, to feel cold and hot. I was with him when he felt his spatial awareness come back. It was such an amazing journey of gains and communication. Although he passed away form surgery complicates when he had just got to 3 years post stroke, his journey and inspiration has lived on to continue to help others worldwide. He wanted this and I promised him no matter what that I would finish the book. He passed away right when it was beginning editing. He was an excellent example of working out everyday will help bring back the brain pathways and movements. This book is on strokesmart.org, a part of the National Stroke Association.

What would you like to see change/develop/emerge in the future of healthcare and the fitness industry?

Trainers and class instructors to become more educated in their work with clients, especially the special needs. It upsets me to see trainers do 1 day certifications then market themselves and trainer clients as if they studied and learned the depth that is needed to bring the quality care needed for these clients. I feel if a trainer limits their knowledge they limit the clients recovery and progress and the client may never understand that is was not their challenge that limited them, it was the limit of the trainer.

And what are you doing to make this happen?

I had goals to make some certification courses with hopes others would reach out and learn, and then I got introduced to Lisa Dougherty [MFN Founder], and I have the opportunity on this large platform to reach more people to help make this happen as a joined group with the others she has brought together. And once my course I am writing are ready to purchase I will market the heck out of them so other fitness professionals know they are available.

What is your favorite fitness/inspirational/motivational quote?

The body was made to move.

The more you sit, the stronger you get at sitting, the more you move the stronger you can become at moving.

Anything else we should know about you?

I was Tracy’s Personal Training & Boot Camps in Huntington Beach Ca for 17 years, before closing and relocating my studio in Oregon in 2013, where my parents moved to in 1999.

My dog Wasabi has been a therapy dog and has worked with me for a few years in my studio when I was in Huntington Beach and now he does it here.

View Tracy’s MFN profile >

Performance Based Training: A Discussion

Nicholas Prukop/21 August 2018/ All MFN blog/

I have noticed over the years that people who train at a fitness facility with the best of intentions never seem to change either in appearance – or behavior. I believe that the approach many of us end up taking to achieving their fitness goals become entrenched in predictable patterns that prevent the changes they envision from occurring. I appreciate the commitment that it takes to work toward health and fitness goals because I know first hand the many challenges – and roadblocks – that can arise on this important journey.

With this thought in mind I would like to share some thoughts with you on how you might make your efforts at becoming fit more fruitful, enjoyable, engaging and successful. Take time to reflect on your current efforts in this vital area of life and think about what it is you would REALLY like to accomplish going forward in life from a new perspective on “getting in shape”.

GOAL SETTING

Any discussion on performance based training has to begin and end with appropriate goal setting. This process does not involve “looking better”, losing weight or any other number of superficial aims. Training to look better is nonsense because we ARE who we are. Genetics determines our look – not “working out”. If we don’t value ourselves in the very beginning (as I discussed in an earlier article) as we are NOW then how will we ever value who we want to become?

I believe in the power of the mind to determine our outcomes in life and the first place to begin before embarking on such a significant journey is within our own minds. What do you want to ACHIEVE? What do your want to GAIN from this endeavor? How will the ensuing results help you going forward in your life? The answers that you consider to these and other questions – and then finally adopt – will give you your goals.

I am a runner and a weightlifter. I am these things so that I may remain strong and fast as I age. That’s it. My performance as a speaker depends on the depth and breadth of my training so I schedule time for my mind, my heart, my muscles, and my flexibility. I want to cover all of these bases on a daily basis so that I can PERFORM at my best when I am called upon to share what I have learned on the principles of healthy aging. I want to be my own BEST example of what is possible so my program reflects this desire.

When you set your goals remember to include milestones and “review points” to insure you are on the right track. Getting a fitness professional to help you clarify your goals will be helpful but NOT totally necessary if your take the time to determine what you REALLY want to accomplish with your training.

TIPS:

Determine how you want to train your heart in order to make it as strong as possible. My goal is to be able to sustain a 6 minute pace for a mile. My training covers 6 miles 5 days a week so I know day to day where I am on my “heart journey”.
Determine how you want to train your neuro-muscular system. I do this through a rigorous weight training program. I do 17 individual exercises and record my results in a written journal that I keep with me while implementing my program. I see no other person tracking their resistance training in this way – ever. “If you don’t know where you have been, how will know where you are going?”
Determine how you will address flexibility and balance issues. I do this through a stretching program that includes a push up routine (except on weight training days) and focuses on my legs, low back and upper shoulder area. I also spend five minutes in a Jacuzzi stretching my hamstrings, calves and quads. Note: Yoga is a wonderful way to embrace BOTH strength and flexibility issues.
Determine how you want to train your mind. Set aside time to reflect on your goals and your progress. Think about your desire to keep improving your results and what it would mean to your quality of life going forward.
Finally, visualize yourself actually DOING all the things you wish to do and see yourself enjoying every moment. I visualize myself walking on the Great Wall of China, walking through the many temple complexes in Kyoto – one of my favorite places on earth, and enjoying water skiing again in the clear waters in my REAL home of Hawaii where I spent the first 18 years of my life. In my 70’s all these are possible – and more – because I cared about my body – and mind – as they have aged over the past 7 plus decades – and DID something about it along the way.

PROGRAMMING

Take time to review your goals and make sure to adjust your program to your progress. Don’t “over commit” and reach “burn out”. The fatigue factor sets in if we get too aggressive and don’t allow for recovery and “down time”. I see lack of focus as a major block to getting the results many people desire. Know WHY you are doing something. Is it an activity that supports what it is you want to accomplish or is it just a “time waster”? I see time wasting behavior all the time in my setting in the gym when I am there. I see no point is wasting precious time that should be dedicated to getting a result that would really matter to you.

People don’t realize how much time they lose by sitting on machines staring at their phones or just doing a couple of sets of something that probably does nothing toward achieving their goals. Everything I do in my training sessions is designed to do SOMETHING to further my objectives of achieving balance, strength and speed for the future. I think of this effort as making a deposit to my health and fitness bank account for the future. It is also helping me accomplish something that I truly wish to achieve because of my commitment to purpose which is: “To serve as the best example of the change I wish to see in world”.

“Doing” is the backside of “being”. BE yourself FIRST as you ARE and then move forward one day at a time, one exercise at a time. If you can’t walk comfortably set your sights on training to become comfortable walking. If can’t walk upstairs without getting out of breath – or carry your groceries while you do – then add strength training to your programming.

After 40 balance becomes a huge issue and the older we get without addressing our strength issues, the more prone we are to getting seriously injured in a fall. Think about ALL your physical needs and then implement plans that will help you in the future. Do NOT be at risk of experiencing the serious consequences of suffering through a serious accident or injury. I never wanted to tear my ligaments or tendons – especially my Achilles tendon – so I minimized my risk by NOT doing activities that could result in such an injury.

IN SUMMARY

I promise you this: All the thought and planning that you can do IN ADVANCE of beginning a fitness program WILL pay dividends. Setting up your program with performance based milestones and goals in mind will pay off in spades if you are thoughtful in your evaluation of your present circumstances. Be realistic. Be focused. Be clear. MOST importantly: Be committed to your purpose.

I see my own performance based training sessions as just that – training for my future so that I might fully enjoy it. What could be more valuable than that? Take your time. There is no rush and you will find yourself getting more and more excited each day. I know I do. It brings me hope and a grateful attitude everyday I accomplish my goals. I will write more on this subject because NONE of us is getting any younger and the challenges WILL only become greater if we do nothing. See? I am accomplishing my purpose right now and it feels great!

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.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Chronic Pain

June Chewning/20 August 2018/ All MFN blog/

Hey! Did you know that all pain is all in your head? It doesn’t mean you don’t have real pain when something to cause pain happens, or that chronic pain is not real. Feelings of pain are very real and are initiated by the brain for a very important basic reason…to keep you safe.

The study of the neuroscience of pain has changed considerably in the past 10 years. It is now believed that the sensation of pain is a necessary function that warns the body of potential pain or of actual injury. The process starts with the nociceptor detecting a potentially painful stimulus from the skin or an internal organ. Neurotransmitters (chemical messengers) transmit the signals through the nervous system and spinal cord to the brain. In essence, how the brain processes the signals causes an appropriate or inappropriate pain response.

One example is a child falling and skinning his knees. He gets up and continues to play as if nothing happened. Then another child or adult reacts to the blood running down his legs, he looks, his brain responds differently to the neurological stimulus, and suddenly there is pain. Initially the brain did not register the experience as painful, however the next time the child falls, he will probably immediately register the skinned knees as painful. Experience plays a role in the pain response.

The pain response can also be overridden by the brain in circumstances that are life threatening. For example, a soldier who runs to safety with a serious gun-shot wound. The brain, due to past experience, can conversely register the event as much more painful or life threatening than necessary. For example, someone who was bitten by a poisonous snake may brush it off as being scratched by a stick, until they realize they have a life-threatening injury. But the next time they get scratched by a stick, they may respond as if they were bitten by a poisonous snake.

According to Elliot Krane in his Ted Talk “The Mystery of Chronic Pain,” after an injury or surgery, the nervous system can sometimes get what is going on wrong. Approximately ten percent of the time, the nerves and glial cells (play a vital role in modulation, amplification, and distortion of sensory experiences) that interact in the pain response develop into a feedback loop that can become distorted. This altered feedback can make chronic pain become its own disease.

Dr. Maria Sykorova-Pritz in her course “Application of Water Exercise for Pain Management” describes how chronic pain is not simple, but very complicated. The body, mind, emotions, and behavior can become entwined in the chronic pain cycle. Pain medication is often prescribed for chronic pain. Rampant prescription of pain medication is believed to play a large role in the opioid epidemic in the United States. Although pain medication is often prescribed for chronic pain, it does nothing to unravel the combination of physical, emotional, and behavioral factors that are now believed to cause chronic pain .

There is growing evidence that chronic pain is caused by multiple factors including cognitive, physiological, and behavioral factors. If you are working with clients or interacting with a family member with chronic pain, it is important to understand that it is not just simply a physiological response to pain. It is important to effectively influence a client’s attitude, cultural background and belief system-which influences social norms and perceived behavioral control. To achieve the highest positive health/fitness results among the chronic pain population, it is important to know and understand your client as a whole person.

As we start to look for alternative ways to deal with chronic pain and its aftermath, a combination of physical therapy/exercise and emotional/behavioral counseling is emerging as the tools of choice. Using the practice of yoga and water therapy/exercise to relieve and even cure chronic pain are proving to be viable and more effective alternatives than pain medication. Statistics from the Institute of Medicine indicate that more than 100 million Americans suffer with chronic pain, thus creating a viable niche for those wishing to work with clients with chronic pain. Now that more is known about chronic pain, its potential causes, the chronic pain cycle, and how to treat it effectively, education is key to working with this population in need. Proper treatment and compassion for chronic pain sufferers can help end the opioid crisis and help people beat chronic pain to live pain free lives without addiction and suffering.

For more information about the psychology and treatment of chronic pain management, see Dr. Maria Sykorova-Pritz’s continuing education course “Application of Water Exercise for Pain Management.”

Compiled by June Chewning. June M. Chewning BS, MA has been in the fitness industry since 1978 serving as a physical education teacher, group fitness instructor, personal trainer, gym owner, master trainer, adjunct college professor, curriculum formatter and developer, and education consultant. She is the education specialist at Fitness Learning Systems, a continuing education company.

References

The Mystery of Chronic Pain. Elliot Krane. Accesses 8/2018. https://www.ted.com/talks/elliot_krane_the_mystery_of_chronic_pain
Sykrorova-Pritz M. 2018. Application of Water Exercise for Pain Management. Fitness Learning Systems. FitnessLearningSystems.com

Sports Nutrition Questions

Nancy Clark, RD/16 August 2018/ All MFN blog/

Athletes have many questions about how to fuel for top performance. The Internet abounds with answers—but how do you what’s valid? Here are some trust-worthy answers, based on research presented at the American College of Sports Medicine’s Annual Meeting (May 2018; www.ACSM.org).

FUELING DURING

Do elite athletes, such as professional soccer players, consume the recommended 30 to 60 g carb (120 to 240 calories) per hour during moderate/high intensity training?

Likely not. A soccer study indicates the players barely consumed half that amount (17 g carb (~70 calories)/hour of moderate intensity training and only 14 g (~55 calories) per hour during high intensity training). Soccer players—and other athletes in stop-and-start sports—want to experiment with consuming the recommended amount of fuel. They’ll likely learn they can have greater stamina and endurance at the end of their games—and that can be their winning edge.

FUELING AFTER

Does enjoying a recovery snack after training actually impact on the next day’s exercise session?

Yes, according to 8 female collegiate tennis players who enjoyed 680 calories of recovery food (an apple, a banana, 2 tablespoons peanut butter, and a bagel) daily for 4 weeks after high intensity strength and power training. They reported being able to train hard the next day with 10% less perceived effort compared to sessions without the recovery snack. No one “got fat”; there were no differences in body composition. Knowing that the food was available contributed to better-quality training sessions. Whether psychological or physiological, eating within an hour post-exercise made a positive difference. Perhaps you want to make refueling a consistent habit?

HYDRATION

When training in summer heat, what’s best to drink?

In a simulated heat wave study, trained athletes exercised lightly for 3 hours in each of 4 trials. They drank either 1) room temp water (20 degrees C) as desired, 2) cold water (4 degrees c) as desired, 3) no fluid replacement, or 4) full replacement of sweat losses with programmed drinking. Obviously, those who drink nothing suffered the most heat strain. Those who drank ad libitum (as desired) consumed enough to prevent dangerous levels of dehydration. The athletes drank more of the room-temperature water. Preliminary findings suggest the cold 4°C water blunted thirst. Be careful about how much ice you put in your water bottle?

I’m afraid of becoming dehydrated when I train hard in the heat. I plan to push fluids. How much is too much to drink?

While drinking an extra-large volume of fluid before endurance exercise might seem advantageous, the question arises: would doing so actually trigger a diuretic effect and, thus, not provide the desired benefit (hyper-hydration). To test that theory, subjects drank 5, 10, 15 or 20 ml/kg of a sodium-containing beverageThat’s about 12 to 50 ounces (350 ml to 1,400 ml) for a 155-lb (70 kg) athlete. The data suggest that the athletes retained about half of what they drank, regardless of the volume consumed. Thus, if you will be exercising in the heat, tank up as tolerated.

ALTITUDE

How much harder do you need to work when exercising in the summer heat at altitude?

In order to meet the combined demands of increased blood flow to the skin (to dissipate body heat) plus transport of adequate oxygen to the exercising muscles, the heart has to work about 17% harder than at sea level during 30 min of moderate intensity exercise. If you are a fit, healthy person who is just exercising at altitude or just exercising in the heat, the heart works about 10% harder. No wonder exercising at altitude and/or in the heat is tiring! Programmed eating and drinking can help provide the extra energy and fluids needed to support the extra effort. Hikers and skiers, plan ahead…

CONCUSSIONS

As a soccer player, I am fearful of getting a concussion. Can I do anything with my diet to help protect my brain from damage?

An effective way to reduce the harmful response to traumatic brain injuries is to routinely consume oily fish (omega-3 fats) during training. Unfortunately, a study with 112 football players (none of whom took fish oil supplements) indicates only 1% of them consumed adequate dietary omega-3s. They would be wise to enjoy more tuna sandwiches, grilled salmon, and other oily fish, as well as take fish oil supplements.

INJURIES

What can I do to reduce my risk of getting injured?

You want to eat well on a daily basis and stay in peak physical condition. Fit individuals have a lower injury risk. A study with Navy SEALs suggests having good knee strength and flexible hamstrings, as well as strong leg muscles, are important factors to reduce the risk of lower-leg muscle & bone injuries.

You also want to maintain an appropriate body weight—not too thin! Among female collegiate athletes, those with components of the Female Athlete Triad (amenorrhea, stress fractures, and/or restrictive eating) experienced more injuries than those who ate enough calories to support normal menses and strong bones. Eat enough!

WEIGHT

I eat less than my teammates but I am not losing weight. How can that be???

The less you eat, the more the body down-regulates to conserve energy. A study with collegiate female athletes reported those eating ~1,600 calories a day, as compared to their peers who ate 2,100 calories, conserved energy via a lower resting metabolic rate and reduced thyroid (T3) level. Try getting out of “hibernation” by eating a bit more and enjoy better energy? Consulting with a sports dietitian can help guide this process. To find your local sports nutrition professional, use the referral network at www.SCANdpg.org.

NITRATES

I’ve heard that beets, arugula and nitric oxide supplements can enhance athletic performance by improving blood flow to muscles. Could they also help my grandpa who gets tired when walking?

Likely yes. A promising pilot study in older adults (average age, 78 years) showed that chronic nitric oxide supplementation (40 mg, 3 times/day) was well tolerated and associated with increased ability to walk more efficiently. We need more research to better understand the impact of dietary nitrates and nitric oxide supplements on physical activity and health among elderly people. Till then, we can all enjoy more beets, arugula, celery, and other foods rich in dietary nitrates. They help youthful athletes as well as their grandparents.

Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (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, visit www.NutritionSportsExerciseCEUs.com.

7 Tips to Avoid Obesity as You Age

Holly Klamer/14 August 2018/ All MFN blog/

As humans age, we are prone to obesity, which can cause a variety of other health problems and make it difficult to live a healthy and active life overall. Luckily, there are many things you can do to prevent obesity in old age, even if you haven’t always been healthy in the past. If you’re transitioning into retirement or living in senior communities, now is the perfect time to start living a more healthful lifestyle.

1. See your doctor regularly

As you age, it becomes absolutely crucial that you attend regular doctor’s appointments. Working with a doctor to manage your health is one of the best ways to prevent obesity. Your doctor can assess your own personal health challenges, as well as existing positive health practices, to help you develop a routine. Doctors can also help you develop a health management plan that is rooted in science and the latest technological developments, as opposed to the fad diets and exercise plans you might hear about online and in magazines. Additionally, doctors can help you catch any health problems you may encounter early on, so you can treat them and get back to health quickly.

2. Find an exercise routine you like.

It’s very important to exercise regularly, but for many people, it’s hard to find the motivation to exercise because they just don’t enjoy it. A good way to combat this is to take the time to find a form of exercise you really enjoy. There are so many different types of exercise to choose from, so if you don’t enjoy running or going to the gym, don’t worry – there are plenty of other ways you can stay fit. Look into local workout studios to see what types of classes they offer, and you can also check to see if there are any senior sports teams in your area. Even just going for a walk outside in an area you love can be a great way to stay healthy. Exercise burns calories and keeps the muscles and bones strong, so it prevents obesity from setting in. Additionally, exercising regularly will boost your mood and lower your likelihood of developing a serious health problem in the long run.

3. Drink water

Drinking water is one of the best ways to prevent weight gain, no matter what you like to eat. Water flushes out your system, so it helps you process the food you’re eating efficiently. If you’re exercising, drinking water can also help you lose weight more quickly than drinking sugary energy drinks. Water is a great way to quench your thirst without the calories that come with soda, coffee, or tea. It’s also very easy and cost-effective to drink. If you struggle to remember to drink water, carrying a water bottle around with you is an easy way to make it into a habit.

4. Eat a healthy breakfast.

Eating breakfast is crucial to jump-starting your metabolism for the day, so the body can burn calories effectively later into the afternoon and evening. If you don’t eat breakfast, your body gets hungry and starts storing the calories you consume, making it difficult for you to burn them off later. Keeping healthy, easy breakfast options on hand is a good way to ensure that you include this meal in your routine for the day. Examples of good breakfast options include fortified cereal, fruit and greek yogurt, or scrambled eggs, just to name a few.

4. Make it difficult to be lazy.

You’ll find that you’re more motivated to stay active and participate in healthy activities, such as exercising or spending time with friends, when you don’t have easier, more tempting options in front of you. For example, not having a TV in your home is a good way to ensure you don’t watch too much of it, and you won’t spend too much time relaxing on the couch. Figure out what your own personal weaknesses are and just make it hard for you to access them.

If you have a senior in your life that’s transitioning into retirement living, you can work with them to make sure that they have plenty of healthy activities accessible to them. Encouraging your senior to live a healthful lifestyle will ensure that they feel supported during this potentially challenging transition.

6. Keep track of what you’re eating.

You don’t necessarily have to count calories, but keeping a record of everything you eat every day is a great way to live healthier. Keeping a food journal forces you to be aware of everything you’re eating, and typically results in making healthier decisions. It also psychologically reinforces your positive decisions, encouraging you to stick to a healthy diet in the long term. Additionally, keeping a food journal makes it easy to talk to your doctor about your diet so you can make changes if necessary.

7. Keep your stress levels in check.

High stress levels will increase your chances of becoming obese, so it’s important to keep a handle on your stress levels as you transition into old age and retirement living. There are many things you can do to reduce stress levels – be sure you’re getting enough sleep, take time to relax and participate in hobbies, and socialize with friends and family. Actively managing your stress levels will make it more difficult for you to gain excess weight, and it’ll also help you stay healthy in other aspects of your life as well.

It’s very important for anyone to manage their weight, but it’s particularly important for seniors to do what they can to prevent obesity. Obesity can result in a variety of other health problems, and an older body won’t be able to fight off illness or injury as well as it once might have. It’s very important to work with a health professional to prevent obesity.

Holly Klamer is a connector with Senior Guidance and Senior Living Help that help provides comprehensive resources on various senior living options. She loves working in the ever-changing world of digital and is fascinated by the role content plays in today’s marketing.