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5 Food to Help You Shed Weight Faster, Smarter

/27 November 2017/ All MFN blog/

Life has become so fast that most of us don’t find the time to hit the gym regularly and end up feeling helpless as we watch our waistlines grow. This increased weight then begins to affect our self-esteem as well as health, and consequently we end up resorting to fad and restrictive diets to lose weight quickly.

These commercialized weight loss tactics place considerable burden on the human body as they eliminate entire food groups that are essential for its optimum functioning. So, what happens next?

We feel low on energy as well as morale and eventually succumb to the cravings that these restrictive diets cause. It is important here to understand that for getting leaner, healthier and more attractive, you need to ensure that you shed the right type of weight. For instance, you want to lower fat levels while holding on to lean muscle mass.

So, to lose weight in a smart yet swift manner, you need to make clever adjustments to your overall diet. You can do so by incorporating foods in your diet that alter your body’s functions such that you churn weight more readily whilst providing your body with ample nutrition at the same time.

Here we have outlined 5 of the most beneficial foods for smart and quick weight loss.

1. Fruits

Astonishing is the thought that something as delectable and satiating as a sweet and ripe fruit can become the crowning jewel in a weight loss regime. This, however, stands completely true as fruits are not only packed with essential nutrients, they have actually also been found to modify bodily functions such that you are able to churn fat much more easily.

The best fruits that can catapult your weight loss efforts include:

Apples

Apples are a worthy addition to your weight loss diet as they are a potent source of a dietary fibre called pectin which inhibits the amount of fat absorbed by your cells. Moreover, they have a high water, antioxidant and vitamin A content that make them ideal for curbing hunger without loading up on calories.

Avocados

Hailed for their superfruit qualities, avocados are the best fruit for weight loss. This is because they are rich in healthy monounsaturated fats such as the omega-9 fatty acids that speed up your metabolism thus allowing you to burn fat more readily. It is also high in fibre content (a quarter avocado contains 3.4 grams) which is satiating and enable us to reduce our overall food intake. Moreover, it also improves your digestion; thus allowing you to process food more efficiently

Grapefruit

Studies have shown that grapefruit facilitates weight loss by preventing spikes in insulin. It is also a delicious addition to your dietary regime that can keep you motivated to achieve your weight loss targets

Strawberries

Strawberries are recommended as they possess polyphenols that help regulate blood sugar and inhibit the storage of fat.

Blueberries

Blueberries should be consumed as they have been found to disrupt the storage of fat by nearly 73%.

2. Lean meats

If your goal is not just to lose pounds but to lose them in a smart manner, be sure to incorporate lean meats in your diet. This is because lean meats possess fat burning properties whilst containing bucket loads of body essential nutrients.

They are also high in protein which has thermogenic properties and therefore prompt your body to burn calories more readily. This thermogenic effect of lean meats is greatest in chicken and turkey that have a relatively low fat content.

Other lean meats like salmon, tuna, mackerel and sardines, on the other hand, facilitate weight loss owing to the presence of healthy omega-3 fatty acids. These fatty acids prompt the breakdown of fat by influencing the leptin hormone such that your body begins to store less amount of fat and begins to breakdown its existing fat reserve to produce energy. Moreover, lean meats suppress your appetite and reduce stress as well, enabling you to enjoy your journey to a leaner and healthier you.

3. Leafy and starch free vegetables

Vegetables are a hallmark of healthy eating. However, when you’re aiming to shed unwanted pounds it is best to incorporate particular categories of vegetables such as dark leafy greens and starch-free varieties to your everyday diet.

Here are the most potent vegetables for weight loss.

Onions

Onions contain a high amount of the element chromium which helps your body manage its blood-sugar levels. This, in other words, means that your body is able to avoid sudden slumps in energy that have you reaching for unhealthy snacks. Moreover, they also contain a type of flavonoid called quercetin that prevents inflammation.

Broccoli

Broccoli is a dietician’s favourite as it contains healthy amounts of fibre (2.4 grams per 100 grams) such that it makes you feel full for longer spans of time and also works to improve your overall digestion.

Spinach

Spinach contains loads of manganese which is an essential nutrient required by our body. It also helps in the breakdown of fat reserves, therefore, allowing you to shed pounds easily.

Sweet potatoes

Sweet potatoes belong to the category of low-GI foods that facilitate weight loss by avoiding spikes in blood sugar levels.

4. Legumes

Perhaps the most under-appreciated weight loss food, legumes have been found to be more filing than lean meats. Here are the most effective legumes for weight loss:

Lentils

Lentils contain generous amounts of both soluble and insoluble fibre that assist in the lowering of cholesterol levels and improve digestion.

Flageolet beans

Flageolet beans are recommended as they assist in the absorption of fat and sugar and contain appetite reducing antioxidants. They, however, should not be consumed by people with irritable bowel syndrome as it leads to bloating.

5. Herbs and spices

In addition to breathing flavour into cuisine worldwide, herbs and spices have been proven by realms of research to help the body churn unwanted fat.

Some of the most ideal varieties that can magnify the potency of your weight loss regime include:

Green tea

The tea-lovers favourite, green tea contains mounds of catechins that help boost metabolism and consequently are ideal for weight loss. They do so by lowering the levels of the catechol-O-methyltranferase enzyme which in turn leads to the degradation of norepinephrine; the hormone that burns body fat. However, to see visible results, it is recommended that you consume 2 – 3 cups of green tea every day.

It is best to opt for green-tea brands like Buddha’s Herbs that have been tried and tested to offer the best results for weight loss.

Turmeric

Turmeric has been found to facilitate weight loss by warming up your body and consequently increasing your metabolic rate.  It can be added directly to meals or can be consumed in the form of turmeric tea that is all the rage these days.

Cinnamon

Cinnamon possess cinnamaldehyde; a compound that not only gives cinnamon its unique flavour but also causes the breakdown of fat reserves so that it may be converted in to energy.

Cayenne

Owing to the unforgiving intensity of this spice, it is seldom a part of our everyday meals. However, research has found that this spice, when added to meals, allows us to churn up to 100 calories which can take you leaps and bound ahead in your weight loss journey.

Black Pepper

Black pepper sets itself apart from other weight loss foods by inhibiting the formation of new fat cells. So, as you attempt to lose smart, be sure to add some of this pepper to your meals to ensure that you do not build any new fat reserves.

All the foods mentioned above can always be mixed and matched to develop a wide range of menus that can be delicious and healthy at the same time.

Evie Harrison is a blogger by choice.  She loves to discover the world around her. She likes to share her discoveries, experiences and express herself through her blogs. Find her on Twitter:@iamevieharrison

phone

Why Mobile Health Apps FAIL

/24 November 2017/ All MFN blog/

What went wrong? Dr. Steve Feyrer-Melk reacts to a mobile health app that failed to gain adoption in this recent trial…

My heart stopped.

No way… Is this true? Is this even possible?

Have I missed something in my work? Is mobile health off base?

I read the title of the research paper again and again…

“Lack of Adoption of a Mobile App … Analysis of Staff and Patients in a Failed Randomized Trial.”

Oh my God… If this could apply to things I have worked on all these years this could really mean trouble.

I had to read on….

The authors did a great job setting the stage for this paper. “Thousands of mobile health (mHealth) apps … effectiveness of many apps remains unclear.”

Alright, this makes sense, but does this include the technology I am working on?

As I continued to read on I started to see where this was going. The authors summarized mHealth apps as having failed “to balance the system demands of the app with the needs, interests, or resources of the end users…”

…failure to balance the system demands of the app with the needs, interests, or resources of the end users can undermine consumers’ adoption of these technologies

Now that was it… a failure to focus on the end users… Whew! That’s the exact opposite of everything I have worked on during my 30 years in the health and prevention industry.

This research didn’t reject my work. It actually supports it!

After further analysis of the entire article and a focus on the methodology and results, it became increasingly clear that it was not mHealth that was the “failure”, but instead, this particular app and platform failed because it was a “poor fit between the app, end users, and the recruitment and treatment approaches…”

In other words, the biggest reason for the breakdown of this particular mHealth app and platform was because it was complex, and lacked effective implementation training.

As this all sunk in my heart jerked back into rhythm. My beliefs and philosophy intact, I felt vindicated.

You see, if you truly want to leverage the abilities of a health professional and help patients achieve optimal health and wellbeing, technology must be designed and implemented properly.

To accomplish this, you MUST find and integrate mHealth apps and platforms that are simple, efficient, impactful, and provide a truly positive experience from both the end-user and the medical professional.

Unfortunately, the absence of these key factors will always result in failure.

So as I sit here, still steadying my nerves from the shock of feeling like my life’s work was being derailed, I’m realizing again the absolute necessity of two of the core design principles I value most…

Simplicity isn’t optional.

You must remove every unnecessary complication to keep the patient engaged. In the word’s of the Nudge Design Principles, “Simplicity reduces choice while maximizing utility.”

Simplicity reduces choice while maximizing utility.

Empathy isn’t optional.

You must understand and build a solution starting first from the patient’s needs, with no ulterior motives. In the words of the Nudge Communication Principles we must always endeavor to “speak to each user where they are.”

Speak to each user where they are.

If you’re hoping to launch an effective program that incorporates mobile health technology, an engagement strategy isn’t optional.

Reprinted with permission from Dr. Steve Feyrer-Melk.

Steve Feyrer-Melk, MEd, PhD, is a powerful, passionate, and trusted authority in Lifestyle Medicine who is bringing an innovative, refreshing, and successful approach to proactive health care. Dr. Steve co-founded the Optimal Heart Attack & Stroke Prevention Center where he crafts and hones real-world programs for immediate impact. Dr. Steve also serves as the Chief Science Officer of Nudge, LLC, a lifestyle medical technology company.

Glucometer, sport shoes, fresh apple and accessories for fitness

What You Need to Know about Exercise and Diabetes

/21 November 2017/ All MFN blog, Conditions/

Do you have type 1 diabetes, type 2 diabetes, or prediabetes? Then you need to know that exercise is a cornerstone in the management of all of these conditions, and it can benefit your health in so many ways.

diabetes oldSometimes, being active can actually make it more challenging for you to manage your blood glucose (“blood sugar”) levels, unless you learn more about its effects. I have always known at some level that exercise generally did good things for my blood glucose, even before I had my first blood glucose meter (after going 18 years without access to one).  How could I tell without a blood glucose meter?

Being active always made me feel better, physically and emotionally, so much so that I earned a PhD in Exercise Physiology to understand why. You don’t need to go that far with your education, but there are some basics about being physically active with diabetes or prediabetes that you really need to know.

Here are some things that I know about exercise now that I wish someone had told me years ago.

#1: Exercise can help erase your blood glucose “mistakes”

  • Exercise acts kind of like an extra dose of insulin.
  • At rest, insulin is the main mechanism your body has to get glucose into muscle cells.
  • During exercise, glucose goes your muscles without needing any insulin (via muscle contractions)
  • Being regularly active makes your muscles more sensitive to insulin, so it takes less to have the same effect when you eat during or after exercise.
  • What better way to help erase a little overeating of carbs (or some insulin resistance) than a moderate dose of exercise to lower your blood glucose?

#2: Exercise doesn’t always make your blood glucose go down

  • It doesn’t always make your blood glucose come down, at least not right away.
  • During intense exercise, the excess glucose-raising hormones your body releases can raise your blood glucose.
  • Glucometer, sport shoes, fresh apple and accessories for fitnessOver a longer period of time (2-3 hours), it usually comes back down, but who wants to wait that long?
  • If you take insulin, you’ll need to take less than normal to correct a post-workout high or your blood glucose will likely be crashing low a few hours later.
  • A cool-down of less intense exercise (like walking) can help bring it back to normal, so do an easy, active cool-down after intense workouts or activities.

#3: Your muscles are critical to managing your blood glucose levels

  • Exercise also helps you build and retain your muscle mass.
  • Muscles are the main place you store carbs after you eat them—like a gas tank.
  • Exercising helps use up stored carbs, but can also increase the size of the tank.
  • When you eat carbs post-exercise, they can easily go into storage with a little insulin.
  • Being sedentary keeps the tank full and makes you resistant to insulin.
  • Aging alone can cause you to lose muscle mass over time, but you can combat it to a certain extent by recruiting all of your muscle fibers regularly.
  • Resistance training and/or high-intensity intervals build muscle more because they recruit the faster fibers that you don’t use when walking or doing easier activities.

#4: Exercise is the best medicine there is

  • Use exercise to control stress and to stave off depression—with no bad side-effects!
  • It’s a natural antioxidant—more effective and better than supplements!
  • Being regularly active prevents all sorts of cancers.
  • If you’re active, you’ll likely feel better and look younger than you are (as long as you don’t exercise too much).
  • You’ll be even less likely to catch a cold if you exercise moderately and regularly.
  • Standing more, taking extra steps, and fidgeting even help—be active all day long, and don’t forget your daily dose of the best medicine there is!

For other tips on exercise and more, visit www.diabetesmotion.com or www.shericolberg.com. You can also find some exercise programs geared towards people with diabetes by visiting Diabetes Motion Academy (www.DMAcademy.com).

Sheri R. Colberg, PhD, FACSM, is a Professor Emerita of Exercise Science at Old Dominion University and a former Adjunct Professor of Internal Medicine at Eastern Virginia Medical School. She is an internationally recognized authority on diabetes and exercise.

Boxing-Shadows

How Boxing Can Help You Be a Parkinson’s Fighter

/20 November 2017/ All MFN blog/

Media coverage on the power of boxing to combat the symptoms of Parkinson’s disease has been a hot topic in the Parkinson’s community. Rock Steady Boxing, a national program that initiated Parkinson’s specific, non-contact boxing programs with certified coaches, has inspired local boxing gyms in our area to begin offering boxing training to our local community. So, is boxing your way to better health an option for you? More importantly, what are the benefits of this fun and energizing fitness trend?

Learning how to box and executing the six common punches – jab, straight right, left hook, right hook, left uppercut and right uppercut – is a powerful way to develop your skill-related fitness. Skill-related fitness includes agility, balance, power, speed, coordination and reaction time. All these components are of particular importance to someone with Parkinson’s who may be experiencing a decline in several of these areas. Shadow boxing (punching the hands of a trainer in front of you in a sequence) helps improve speed, coordination and reaction time. Taking lateral steps around a boxing ring helps reinforce balance and agility. Putting your body into a split stance to throw your punches helps to strengthen your lower body and make you more stable.

Another excellent advantage to boxing is it enhances your cognitive fitness. Many people with Parkinson’s experience some challenges with clarity of thought, memory, and ability to do certain tasks. Learning boxing punches in sequence and repeating them helps to create new neural pathways which help to strengthen your brain and your functionality. Being exposed to and learning this new activity also helps improve your cognitive abilities.

What may be the most important reason to take up boxing is the feeling of strength and empowerment you will feel as you literally “fight” this disease. Punching a boxing bag can help relieve stress, make you feel in control, and give you an incredibly productive outlet. Boxing is fun, it’s invigorating, and it’s energizing.

In order to participate safely, be sure to get your physician’s clearance before beginning a boxing or exercise program, and always adhere to the safety precautions outlined by your instructor.

Carisa Campanella, BA, AS, is an ACE Health Coach and ACSM Personal Trainer. She is the Program Manager at the Neuro Challenge Foundation for Parkinson’s. Neuro Challenge provides ongoing monthly support groups and educational programs, individualized care advising and community resource referrals to help empower people with Parkinson’s and their caregivers.

trampoline-jump

Rebounding and Lymphedema

/16 November 2017/ All MFN blog/

Rebounding is a complete cellular exercise, stimulating the activity of the lymphatic system (a critical part of the immune system).  Rebounding 3-5 times per week at a minimum of 10-15 minutes at a time is highly beneficial.*  It is effective at a minimal bounce, using acceleration and deceleration, with each bounce, to open and close the one-way valves between the lymphatic system and the cells.  Lymphatic fluid surrounds all of the cells of the body.  While bounding toxins, poisons, and metabolic waste are pulled out of the cells into the lymph fluid, while oxygen and nutrients (transferred previously at the capillaries, from the blood) are pulled in the cells from the lymph fluid.  Within the lymph system are lymphocytes, for example- white blood cells, which consume metabolic waste, bacteria, and dead cells. Rebounding keeps the lymph system moving and unplugged, so lymphocytes have free reign to do their job.  More importantly, bounding does this without stressing the hips, knees, or ankles, or creating shin-splints.  It can be done on a daily basis or multiple times per day without creating overuse injury.

What is the Lymph System and how does it help me?

The lymphatic system acts as a secondary circulatory system, except that it collaborates with white blood cells in lymph nodes to protect the body from being infected by cancer cells, fungi, viruses or bacteria.

The lymphatic system is a system of thin tubes that runs throughout the body. These tubes are called ‘lymph vessels’.

Unlike the circulatory system, the lymphatic system is not closed and has no central pump. It is not under pressure and only moves because of exercise or muscle contraction.

When the lymphatic system is congested, the cells become deprived of oxygen, affecting the body’s ability to rid itself of its own waste material. Over time, other body systems that rely on the lymphatic

It takes only two minutes of rebounding to flush the entire lymphatic system, while cleansing and strengthening cells and lymph nodes. A further benefit to the body is that during this brief time span the white blood cells of the immune system triple in number and remain elevated for an hour. These specialized cells play a major role in the body’s defense against illness and disease.

At this point another two-minute rebound session would increase the demand for white blood cells as the process of cleansing, strengthening, and the flushing away of spent cells and other cancerous debris is repeated.

When beginning a program of regular rebounding it’s best to gradually increase time and intensity as the body – including bones and internal organs – adjusts to the increased gravitational load and becomes stronger.

12 Reasons to Jump for your Health & Fitness

  1. Rebounding provides an increased G-force (gravitational load), which strengthens the musculoskeletal systems.
  2. Rebounding aids lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system. Your lymphatic system acts as your body’s internal vacuum cleaner.
  3. Rebounding circulates more oxygen to the tissues- and where the is oxygen there cannot be disease.
  4. Rebounding establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
  5. Rebounding increases capacity for respiration
  6. Rebounding increases the functional activity of the red bone marrow in the production of red blood cells.
  7. Rebounding improves resting metabolic rate so that more calories are burned for hours after exercise.
  8. Rebounding improves circulation. It encourages collateral circulation (the formation of new branch blood vessels that distribute blood to the heart) by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.
  9. Rebounding strengthens the heart and other muscles in the body so that they work more efficiently.
  10. Rebounding improves coordination between the proprioceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers.
  11. Rebounding improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus improving balance.
  12. Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count within the muscle cells, essential for endurance.
  13. As our planet has become dangerously congested with debris so does our body. We are neither helpless nor hopeless in this dire state; we can also take measures to reduce, eliminate and cleanse toxins from the blood, tissues and organs of our bodies. One of several effective methods of detoxification is through lymphatic cleansing.

Among the various functions of the lymphatic system is its ability to carry waste away from the cells and bloodstream to the body’s organs of elimination. The system consists of veins and capillaries, with one-way valves, that contain a clear fluid called lymph. This fluid also surrounds cells throughout the body and collects cellular debris before draining it into the lymphatic system. Lymph carries the waste on a one-way path toward the heart and passes through many filters (lymph nodes) where special white blood cells attack and eliminate foreign molecules.

Once the lymph fluid approaches the heart it is returned to circulation and makes its way for further cleansing of toxins by the liver and kidneys. The lymphatic vessels are not connected to the blood circulatory system, and unlike blood which is pumped by the heart, lymph fluid relies on bodily movement and exercise to drive it through the lymphatic system. Forceful flushing of the system cleanses lymph nodes, contributes to healthy, clear lymph fluid, and boosts the immune system. Stagnant, slow-moving and thick lymph fluid is due to a lethargic, toxic body and weakened immune system.

When the lymph fluid remains sluggish the lymph nodes become clogged and lose their filtering ability. Without routine flushing of the lymph, debris becomes trapped in the body, creating a toxic overload and contributing to the onset of disease.

It takes only two minutes of rebounding to flush the entire lymphatic system, while cleansing and strengthening cells and lymph nodes. A further benefit to the body is that during this brief time span the white blood cells of the immune system triple in number and remain elevated for an hour. These specialized cells play a major role in the body’s defense against illness and disease.

At this point another two-minute rebound session would increase the demand for white blood cells as the process of cleansing, strengthening, and the flushing away of spent cells and other cancerous debris is repeated.. Therapeutic rebounding has been shown to reduce cancerous tumors and improve or heal a host of other ailments (3).

When beginning a program of regular rebounding it’s best to gradually increase time and intensity as the body – including bones and internal organs – adjusts to the increased gravitational load and becomes stronger.

Doreen Puglisi, MS is the Founder and Executive Director of Pink Ribbon Program. The Pink Ribbon program works to give every woman the ability to regain a sense of well-being that had been lost from diagnosis through surgery into recovery.

References:

  • Brooks, Linda: Rebounding and Your Immune System. Urbana, OH: Vitally Yours Press, 29; 33-46, 2003
  • Brooks, Linda: Cancer – A Simple Approach. Urbana, OH: Vitally Yours Press, 33-6, 2002
  • Brooks, Linda: Rebounding to Better Health. Sixth Printing, KE Publishing, 51-2; 39-56; 71-6, 2006
Arthritis

Exercises That Can Help Prevent and Relieve Arthritis

/15 November 2017/ All MFN blog/

Arthritis is a disease where the joints of one’s body are chronically inflamed. 46 million (or 21%) Americans have it and it is one of the leading causes of work disability.

They are two major forms of arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis is when the cartilage within the joints wears away and causes severe pain and swelling, particularly in the hands, knees, hips and spine. Rheumatoid arthritis, on the other hand, is where one’s immune system mistakenly attacks it’s own tissues. As a result, the body responds with pain and stiffness in areas of the body such as wrists, hands feet and knees. Fortunately, exercise can help provide some relief, pain and discomfort wise, for those suffering with this chronic health condition.

How Exercise Helps to Relieve It

There have been two significant studies that showed exercise could help arthritic people feel better. Strength training and balance exercises were used to provide relief from the pain experienced because it improved flexibility and overall strength. Balance and strength training affect one’s gait, so, at the very minimum, exercise can help to improve this. Also, it is important to keep in mind that arthritis increases muscle loss and lack of flexibility. As a result, it is important for an individual with arthritis to keep their body limber and moving as much as possible.

Exercises That Can Help With Arthritis

According to NASM, the following protocol should be followed by arthritic people for a reduction in pain and overall health improvement. Please keep in mind, that anyone starting an exercise program, should consult with their physician and a qualified fitness professional first.

Cardio Exercise: treadmill walking, stationary cycling and low impact step aerobics. I recommend up to 30 minutes as a general goal to aim for with duration. The intensity should be from a walk in the park to a light job.

senior woman doing exercisesFlexibility: Static stretching and foam rolling may be used as tolerated for the areas of the body that appear to be overactive. These can be performed seated or standing.

Weight Training: Exercises that include core, balance and general overall major muscle groups are recommended. Circuit training is a great way to get all of those things done in one session. I suggest 1-2 sets of 10-12 reps, 2-3 times a week. It is important to keep in mind the following when doing exercise: avoid heavy lifting, with high reps, stay away from movements that cause pain and be prepared to only do five minutes of exercise in a given session until your overall conditioning improves.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD.

Resources

1. http://blog.nasm.org/senior-fitness/what-a-pain-in-the-joint-training-guidelines-for-arthritic-clients/
2. http://blog.nasm.org/senior-fitness/modify-training-programs-clients-osteoarthritis/
3. http://www.healthline.com/health-slideshow/8-essential-everyday-exercises-for-ra-pain#8

Source
NASM Essentials of Personal Fitness Training, 4th Edition Revised, 2014.

beach-2090091_640

Aging: What’s Positivity Got To Do With It?

/14 November 2017/ All MFN blog/

When I hear people say, “Ya, positive aging is so important.”  I wonder, what exactly does positivity have to do with aging? Does having positive thoughts truly have an impact on the aging process?

A 76-year-old triathlete in Tempe, Arizona questioned aloud, while reading my business slogan, which is printed on the back of my jersey, as I ran past him, “Aging actively and thinking positively? Well, I am positively aging. Does that count for something?”

Then there’s the program for positive aging aimed at “improving later life mental-health and dementia care.”[1] So not only is it a mindset, we then also have instituationalized thought by offering programs that potentially train us to think a particular way about working with people affected by abnormal aging – from the DICE approach to the CARES approach.

In the 90s Martin Seligman, father of the “positive psychology” movement led the way for gerontology to create what Robert Hill and others call positive aging. Hill purports that “happiness does not just happen” rather our intentional behaviors and thoughts deeply impact the quality of our life.[2]

Perhaps as our lifespans have drastically increased over a relatively short period of time, the fervor with which we approach longevity is focused now more on quality rather than quantity.

According to U.S. Census Bureau, “in 2050, the population aged 65 and [greater] is projected to be 83.7 million.” Population growth at this rate is twice the speed of growth nearly 40 years ago.

Further, the average life expectancy for a female in the US is 78.8 years (slightly less for men and no current data on people who are transgender). One study suggests those with positive perceptions of their own aging lived an average of 7.5 years longer.

While having tea with a friend the other day, she shares a conversation at a recent doctor visit, where the doctor said, “How about you focus on your diet and we’ll follow up in 2 years.” My friend chuckled, and said, “Doctor, have you looked at my file?” He said, “Yes, I see your cholesterol and glyceride numbers.” My friend says, “OK. Did you see the numbers in my birthday space?” He responds, “Yes, you were born in 1917.”

My friend’s conclusion is: “I think I have the quantity part of life figured out. I’m going to focus now on the quality. And as that relates to food, if it tastes good, I’m going to eat it…this baklava from the Greek Festival sure is delicious. MMmmmmmm.”

Our thoughts are not separate from our body. There is mounting evidence for physical impacts of positive thought processes: strong cardiac health, decreased blood pressure and cholesterol readings.

Regardless of your current age, your thoughts can have a positive impact on your aging process. Research suggests if you look forward to aging, then you’ll enjoy the process more fully and joyfully as opposed to your dreading (or dreadful) aging counterparts.

Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

References

[1] http://www.programforpositiveaging.org/

[2] Robert Hill Positive Aging