Healthy Aging Archives - Page 14 of 46

Restoring Health: A Lifestyle Rx

Cate Reade, MS/22 April 2022/ All MFN blog/

America is in bad shape. According to the Centers of Disease Control (CDC), 60% of adults are living with one chronic disease and 40% have two or more.⁽¹⁾ Astoundingly, 12% of adults are living with 5 or more chronic conditions⁽²⁾ including cardiovascular disease, diabetes, obesity, coronary obstructive pulmonary disease and hypertension. A concept people need to understand is that these diseases can be prevented, managed and even reversed with lifestyle choices.

The COVID-19 pandemic has shown a bright light on how our level of health can literally be a matter of life or death. A study of thousands of patients hospitalized with the novel coronavirus in the New York City area found that 94% had one chronic disease and 88% had two or more. The most common conditions included hypertension, obesity and diabetes.⁽³⁾ In May of this year, the CDC reported that people with an underlying chronic illness had six times the risk of being hospitalized and twelve times the risk for dying.⁽⁴⁾

Boost Health & Immunity

Now is the right time to take small steps to improve health and build immune resilience with daily lifestyle choices. While there isn’t one diet, exercise regimen, or stress-relieving technique that is good for everyone, there are principles to follow that can boost health and vitality at any age.

There is a huge misconception that our genes determine our health destiny. This simply isn’t true. The study of epigenetics shows that we have the ability to change the expression of our genes by the way we think, feel, move and eat.⁽⁵⁾ Each of our daily decisions and choices can increase or decrease inflammation in the body, moving us towards disease or back to health.

Acute & Chronic Inflammation

Our immune system uses the ancient, biological pathway of inflammation to protect us against injury and infections.⁽⁶⁾ When you cut your finger, immune cells are sent to kill invading bacteria and begin the process of wound healing. This is acute inflammation that goes away in days or weeks when the body is healed.

One the other hand, chronic inflammation lasts a long time, from months to years.⁽²⁾ It’s basically an abnormal immune response that causes damage to cells, tissues and organs. Oxidative stress plays a big role; it occurs when more free radicals are produced within cells than the body can neutralize.⁽²⁾ As you can imagine, when more damage occurs than can be repaired, health problems crop up.

It is now widely accepted that chronic inflammation is at the root of most, if not all, chronic conditions like cardiovascular disease, diabetes, obesity, hypertension, cancer, arthritis and joint disease.⁽²⁾

Lifestyle Matters

The good news is that deliberate and healthier lifestyle choices can prevent, manage and even reverse chronic inflammatory disease, the most important cause of morbidity and mortality facing people today.⁽⁷⁾ It’s empowering to know that if you have, or want to prevent a chronic disease, you can regain your health and vitality by choosing real whole foods, optimizing sleep, reducing stress, being social, and moving more.

You may be thinking, “How the heck can simple lifestyle decisions address the complexities of chronic conditions?” The body has an innate ability and intelligence to heal itself. You experience it each time you cut your hand; you wash the wound, put a bandage on and don’t have to think about it.

The research also supports it and I have lived it; by utilizing the power of lifestyle medicine I was able to restore my health from the ravages of chronic Lyme disease. You just need to provide the right environment for healing. This is not an easy task, but it can be done with time, effort and a plan.

Taking Action

Changing your lifestyle habits can feel overwhelming. To help you embrace this challenge, think about this analogy, “How do you eat an elephant? One bite at a time!” Any healing journey begins with awareness, learning and exploration; then gradually taking action, one small step at a time.

Start today by exploring lifestyle behaviors that decrease inflammation and can put your health back on track so you can live with less pain, more energy, and greater vitality. A lifestyle prescription to restore health includes:

Reducing stress with deep breathing.
Getting good quality sleep by going to bed and rising at the same time.
Eating a plant-based diet rich in a rainbow of vegetables.
Hydrating with filtered water in the morning and during the day.
Nurturing relationships and engaging with positive people.
Moving well with good posture when performing daily activities and exercise.

Be proactive, make one hour a week to learn more by reading books, researching on PubMed.gov, listening to podcasts, attending lectures and webinars so you can find the strategies and practices that work best for you. As you begin to feel better, you will naturally be motivated to continue learning and making better lifestyle choices because healthy feels so good!

Find a Fitness or Allied Health Pro Near You

Search the free MedFit Network directory to locate a professional near you! MedFit Network maintains a free directory of fitness and allied healthcare professionals who can work with individuals with chronic disease, medical conditions or the senior population.

Cate Reade, MS, RD is a Registered Dietitian, Exercise Physiologist and Functional Medicine Practitioner candidate on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.

References

https://www.cdc.gov/chronicdisease/index.htm
https://www.ncbi.nlm.nih.gov/books/NBK493173/
https://www.the-scientist.com/news-opinion/nearly-all-nyc-area-covid-19-hospitalizations-had-comorbidities-67476
https://www.cdc.gov/mmwr/Novel_Coronavirus_Reports.html June 19, 2020
https://www.nature.com/scitable/topicpage/epigenetic-influences-and-disease-895/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6345337/
https://pubmed.ncbi.nlm.nih.gov/23974765/

Is age truly a number or is it something different entirely?

Dr. Melissa Petersen/28 March 2022/ All MFN blog/

Is age truly a number or is it something different entirely?

Having just turned 50 and totally feeling like I am in my 20s while looking, according to longevity face age technology, like I am in my 30s, I personally had to get to the bottom of this question.

I have interviewed over 100 different longevity experts, written the best-selling book, the Codes of Longevity, and continue to pore through the research to realize that again and again one key answer keeps popping up.

What it really means to be an “age” isn’t about good genes, a specific diet, cutting edge therapies, lotions, peptides or supplements, although these all do slow down the aging process.

Age is experienced, understood, and expressed as a result of our perception.

A key finding in the largest study to date done by Michigan State University on aging assessed over 1/2 a million people to discover that “our perception of age changes as we age”.

What you believe and how you perceive yourself, your health and your potential matters! It’s literally the feedback from your brain to your body that plays a key role in either speeding up or slowing down the aging process.

This is shown again and again in the literature from neuroscience and epigenetics to psychoneuroimmunology that the brain informs, impacts and influences the expression of the cells and your very DNA.

Have you ever stopped to consider what you perceive about age?

I remember as a kid seeing the elders in my Italian family at get-togethers as strong, jovial, playful, passionate, and vibrant people. I noticed their beautiful skin, how active they were and decided then and there I was going to age amazingly.

On the flip side, when I was 35, my mother died of cancer at the young age of 54 and that shifted my belief about what aging might mean for me.

What do you believe? How do you feel about age, a number, pick a number and consider if there is a person or experience that you can recall that influenced your perception or created a belief inside of you?

You may, like many, think of “youth” as an expression of mental and physical ability fueled by energy, focus, performance, and the capacity to take on whatever comes your way. What do you consider to be “middle-aged” perhaps you think of the body slowing down, weight increasing, energy decreasing, and a mild loss of desire setting in, because “that’s just what happens when we get older”. While “old age” can bring up thoughts of the inevitable breakdown of the body and mind that may one day confine us to a wheelchair or nursing home.

While yes, there are plenty of examples of this occurring, it doesn’t have to.

In a study published in the Frontiers in Aging Neuroscience, it was found that people who felt younger than their age scored higher on memory tests, rated themselves as healthy, had more grey matter in the brain and were less likely to have symptoms of depression.

You can begin to shift your perception, reconnect to the youthful you, and actually support your brain and body to reverse age by feeling younger.

Here are a few ways to practice living life optimized at any age and any stage:

Check your perception

What you perceive, you believe. What you believe drives your feelings, emotions, habits, and daily actions. If you really want to express enhanced youthful vitality, begin by checking your perception of age.

Ask yourself, what does age mean to me? Consider how or when you decided that and if it is actually what you want to be true for you today.
Check-in daily and notice what age you perceive yourself to be today. If you want to be “younger” what if anything would you need to believe or feel today to make that possible?

Set an ageless vision

Super centenarians hold a similar growth mindset in common. They don’t get fixed or rigid on what was or what is, they are open and look forward to what is coming while appreciating what is here in the now. They feel like they will live forever but aren’t afraid to die today. They are beyond time and age.

Check-in daily and ask yourself, what am I ready to more fully experience today?
What am I grateful for today?
What can I look forward to in the days, weeks, and years ahead?

As you look ahead while appreciating the moment you align with the feelings that energize, excite and engage you to more fully experience and enjoy your life at every age and every stage.

Learn, play and connect

If your perception of age changes as you change, then how can you support lifelong vitality? It’s rooted in novelty and growth. The brain craves new experiences. Seek out opportunities to learn something new, like a game or hobby that you can play and enjoy with others for enhanced connection.

Live your purpose

Purpose ignites all of the following steps. It’s the meaning from within that fuels your desire to learn, grow, connect, engage, laugh, play, and a part of your “why” you want to live a long youthful life.

To connect, simply notice the moments, the people, the places, and things that feel life-giving and soul-filling. Make more time, enjoy and experience those encounters more frequently for that youthful energy that gives you the capacity to enjoy your amazing life every day regardless of your age.

Over the past year, I have upgraded my perception, I have challenged my beliefs and I know now with certainty that I can and easily will express boundless vitality, gratitude, and joy each day, every day, regardless of age to 120 and beyond. What are you ready to perceive and believe as possible for you as you feel your way young?

Webinar with Dr. Petersen

Join Dr. Melissa Petersen, Founder of the Human Longevity Institute, for this webinar where as she shares the science of longevity explaining the role of stress on biological aging and how we can implement immediate clinical solutions to slow down the rate of aging, improve healing while enhancing physical and mental resilience allowing us to thrive by design at every age of life.

Dr. Melissa Petersen is the Founder of the Human Longevity Institute and Author of the Codes of Longevity. As a sought-out keynote speaker and expert in thriving, she is redefining what is possible in living a thriving life by design at every age and every stage, to learn more, visit: ww.DocMelissa.com

Healthy-Lifestyle-Nutrition-Exercise-Medicine

Natural Prescription – An Alternative Approach

Dr. Mark Kelly/18 March 2022/ All MFN blog/

One of the best things we can do for our bodies is to “get out of the way”! Believe it or not, our body can actually do a great job of healing itself, or functioning quite optimally when it’s allowed to do so. The body does this by reacting to what “stresses” are put upon it and finding homeostasis through temporary changes or more permanent adaptations. Even the brain will make quick reactions to things in the form of neurotransmitters and neural firing or long term adaptations in adopting new ways of perceiving things or hard-wiring changes.

A statement capturing the above sentiment is from Goodheart (1989) on healing, “People are healed by many different kinds of healers and systems because the real healer is within. The various healing modalities are merely different ways of activating the inner healer.”

Are you of the Mechanist (Rationalist) or Vitalist (Empirical) Approach?

The standard or “orthodox” medical practice in the U.S. follows a mechanist approach, where symptoms are perceived as bad and should be minimized or suppressed through surgical or pharmaceutical means. This seems great at the surface level. If something is causing me pain or discomfort let me do something to relieve or eliminate that pain. If I am having nausea or diarrhea because of something in my gut, let me take something to stop the vomiting or diarrhea. Underlying this “quick fix” of symptom alleviation is THE PROBLEM. The body is trying to rid itself of the “problem” by expelling if forwards or backwards! There are many medical conditions for which it is okay to consider treating symptoms, and for some this is vital. However, it is preferable for this to be done in conjunction with identifying the source of the problem, so a long-term fix can be explored.

A Vitalist approach views symptoms as part of the healing process, not a problem that should be hidden. Many branches of health care use this philosophy including: chiropractors, osteopaths, naturopaths, and practitioners of Chinese or Indian medicine advocate this Vitalist approach. By suppressing the symptoms, the practitioner may actually be extending the illness or exacerbating the problem. Researchers at the University of Maryland found taking aspirin for the flu may prolong the illness up to 3 days. Acetaminophen (Tylenol) or aspirin interferes with the normal fever response that fights the infection (Burke, 2000).

Listening to the Symptoms tell you Where the Problem Lies

Rather than reducing or eliminating the symptoms, what if we tried to increase our sensitivity to it. For example, if we took antibiotics to fight a bacteria, are we enhancing the body’s immune response to this foreign agent or “giving it” something to help, much like a crutch. A quote from unknown origin:

Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.

This is at the heart of the Vitalist approach. The body is great at adaptation but we have to let it “learn” to adapt- not “feed” it some drug that forces it to do something. A quote from the Nobel Prize winner, Rene Dubos, Ph.D. remarks, “Good health is a process of continuous adaptation to the myriad of microbes, irritants, pressures and problems which daily challenge man.” This is also at the heart of exercise training. You must “overload” a system in order to get an improvement in function. You literally must stress it, and let it endure that strain in order to get the adaptation. Likewise, by putting your body in destabilized environments, you will gain a better sense of balance, in order to stabilize yourself. Recent evidence has found that anti-inflammatory agents actually weaken the endurance training effect.

Fortunately, medical advances have allowed us to treat many illnesses effectively and safely, and it is always advisable to follow the advice of your doctor. Allowing your body to adapt to certain stresses can be very positive in certain scenarios, but it is important to recognize when this doesn’t come at a risk of increasing morbidity, mortality, or increasing the likelihood of illness complications.

To Drug or Not to Drug: that is the Question

No one likes being depressed. About one in 10 Americans takes some sort of antidepressant medication. It is the most commonly prescribed drug in the U.S. according to a report published in the Archives of General Psychiatry (2009). While the U.S. may not be a Prozac Nation, as popularized in 1994 by the author Elizabeth Wurtzel, the rates almost doubled from 1996 to 2005 (5.84% to 10.12%). A report in the Journal of the American Medical Association found it to work best in only severe cases of depression and exercise had similar effects in the short term treatment and better effects in long term treatment! The difficulty lies in getting someone to exercise when they are depressed. Thus, an integrated approach is often the best, and this includes psychological counseling as well .

Sometimes Less is More

A take away from this article should not be that standard medical care is bad. Far from it. Many M.D.s are very knowledgeable in areas outside of their standard practice and advocate expressive, rather than suppressive therapies. The take away should be to not rush for a drug to hide or mask your symptoms, but focus on what is the root of the cause, and take action to address this. The term iatrogenic is used for the inadvertent problem caused by a medical treatment. In fact, reports estimate it to be the third leading cause of death in the U.S. with 225,000 to 250,000 dying from iatrogenic diseases annually! While it is hard to say how many of these deaths could have been avoided, it is quite obvious that minimizing invasive treatments until they are necessary is the best plan of action.

Complementary or Integrated Medicine can possibly have the answer to a majority of the health issues presented. The MedFit Network believes those professionals are the future of health care.

Free Webinar with Dr. Mark Kelly

There are a ton of misconceptions surrounding obesity and being overweight. Join Dr. Kelly for this webinar to learn what is actually dangerous about obesity, and how to rethink and reprogram your brain and life toward fun and re-creation, not fitness.

Dr. Mark Kelly Ph.D., CSCS, FAS, CPT has been actively involved in the fitness industry spanning 30 years as a teacher of exercise physiology at academic institutions such as California State University, Fullerton, Louisiana State University, Health Science Center, Tulane University and Biola. He was an exercise physiologist for the American Council on Exercise, a corporate wellness director, boot camp company owner and master fitness trainer.

Why is a Bike So Good for your Knees?

Robin Robertson/14 March 2022/ All MFN blog/

Why is a bike so good for your knees?

When it comes to knee pain, it is hard to know what activities will help them feel better

While…

It is pretty easy to know what makes your knees feel worse: jumping, running, quick changes in direction, even going up or down stairs.

Why some activities make your knees feel worse

Let’s explore the WHY of knee pain before we get in to how to make your knees feel better.

WEIGHT BEARING

If you have knee pain, it could be caused by an injury (typically torn ligaments, cartilage, bursitis, dislocation) or maybe you are suffering from something like osteoarthritis where there is inflammation and bony changes inside the joint.

When you are on your feet, your knees are weight-bearing joints. That means your body weight is going through them. If you have knee pain and you are overweight, those extra pounds will likely make your knees hurt worse.

Your knee is especially vulnerable because of its wide range of motion. There are many positions in which your knee can be damaged. Note: For cardio activity, where you are doing a many-times repeated motion, you may want to exclude weight-bearing exercises. This, of course, is not the rule for strength training since weight-bearing is actually GOOD to strengthen your bones.

IMPACT FORCES

“Impact” refers to the force that goes through the knee joint caused by your foot striking the ground. As you walk, run, or jump, the forces transmitted are multiplied by your body weight:

Walking 2-3 X Body Weight [1]
Running 4-14 X body weight [2]
Jumping 9+ X body weight

There are also sheer forces through the knee caused by gravity and resistance, like when you slow down, walk down a hill, or come to a sudden stop.

If you have knee pain, you can see why walking, running, or jumping may exacerbate the pain. Again, if you are carrying extra body weight this creates more force on every step through your knee and is a good reason that doctors want you to be a healthy weight before a knee surgery.

LATERAL MOVEMENT

For some people, moving side to side causes pain. Think basketball shuffle or doing a carioca side line step in your athletic training class (not to be confused with Karaoke which usually involves drunken singing). Pain here may be caused by collateral ligament issues, meniscus cartilage issues, or joint changes.

I know in my case because of my arthritic changes to the lateral (outsides) of my knees, side to side movement was excruciating.

Is moving your knee actually good for it?

Your knee is the largest joint in the body and it is made to move. When you stop bending it so much, it may start to feel like a rusty hinge. That may be due to the joint’s synovial fluid (think lubricant) has gotten thin. Thin synovial fluid can be caused by many factors, including dehydration, poor diet, or lack of movement, to name a few.

The right kind of movement will stimulate your joint to produce thick and healthy synovial fluid that can do its job of reducing friction and nourishing cartilage. Healthy synovial fluid may reduce your pain – and that is good.

If impact movement, like running, causes you pain, it’s time to find a way to reduce impact. Try these options:

Elliptical Machine
Swimming
Rowing
Biking

If weight-bearing movement, (when you are standing up) like using an elliptical machine bothers your knees, try one of these:

Swimming
Rowing
Biking

If Lateral movement also bothers you, you may have to eliminate swimming because if your knee joint is “loose” (like mine was), kicking during swimming may not feel so good.

So that leaves us with

Rowing
Biking

While I row on an indoor ergometer, my tool of choice is a BIKE. You can do it indoors on your own or in a class. You can ride a bike outside for exercise, commuting, for adventure touring. Riding a bike is simply fun.

Article originally printed on HealthyKneesCoach.com. Reprinted with permission.

Robin Robertson is the international best selling author of “Healthy Knees Cycling”, “Healthy Knees Strength”, and “Healthy Knees Total Knee Replacement”. She has owned and operated the Bellingham Training & Tennis Club since 2000. Robin is accomplished in a variety of training methods including Functional Aging Specialist, ACE-certified personal trainer, USA Cycling Coach, and founder of Healthy Knees Coach.

References

[1] PMC US National Library of Medicine, National Institutes of Health. (2013). Knee Joint Forces: Prediction, Measurement, and Significance. Retrieved on 12/6/19 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324308

[2] Medscape.com (2015) Joint Loading in Runners Does Not Initiate Knee Osteoarthritis. Retrieved on 12/6/19 from: http://www.azisks.com/wp-content/uploads/2017/04/Joint-Loading-in-Runners-Does-Not-Initiate-Knee-Osteoarthritis.pdf

The Essential Ingredient to Sticking With It…

Michael Mantell/11 March 2022/ All MFN blog/

If you’ve got this “special sauce,” you’ll overcome any obstacles placed in your way to perform your best…anytime! Regardless of whether it’s sticking with lifestyle change to improve your health, a nutrition plan, cutting back on smoking or drinking, adhering to a medication regimen, following through with physical therapy appointments, or adhering to an exercise program, this essential ingredient will make all of the difference.

trainer-resistance-band-senior-woman-client

So, your doctor told you to start exercising! Now what?

Christine Conti/2 March 2022/ All MFN blog/

Have you ever been given this very simple, yet incredibly complicated advice from your doctor?

“You could really benefit from starting an exercise program.”

If so, you are lucky to have a doctor who understands the power of exercise! In fact, exercise has been proven to help prevent diseases, reduce pain, decrease dependency on medications and improve overall quality of life. (1) The benefits are seemingly endless. However, are you someone who hasn’t the slightest clue as to what to do next? Where should you go? Who should you ask for help? Fear not, because you are not alone! Take a deep breath and follow these simple steps to begin a safe, effective and lasting exercise program today.

Identify the Why!

If a medical professional suggests you begin an exercise program, what is their reasoning behind it? While “obesity is linked to more than 60 chronic diseases”, your doctor may not be suggesting that you need to lose weight, but instead, suggesting that you need to address a specific weakness. (2) Do you have a medical condition where weight loss or improved cardiovascular health could add more quality years to your life or reduce your dependency on medications? Asking your doctor to fully explain these questions will help you understand how specific exercises can improve your physical and mental wellbeing.

For example, if you have a heightened risk for falls, improving strength and balance is of utmost importance. However, if you are overly dependent on high blood pressure medications, your goal may be to improve cardiovascular health through aerobic activities. If you suffer from chronic pain or various forms of arthritis, the objective of your exercise routine will be more focused on enhancing mobility and flexibility, improving muscle imbalances and strength, as well as assisting with pain management through mindfulness techniques. Knowing your “why” is the first step towards clarifying your “how”.

Invest in Yourself

The most important things in life are NOT things. -Anthony D’Angelo

It is rumored that Tom Brady, better known as the G.O.A.T. and the winningest quarterback in the NFL, spends over a million dollars a year on his health. Odell Beckham Jr., another famous NFL star, says that “I take care of my body each and every day. I put, probably, over $300,000 in my body in the offseason… It’s a lot to upkeep. I don’t ever want to decline.” (3) In all honesty, do you blame these athletes for spending so much money on their health when their health is their livelihood?

When a medical professional suggests that you begin an exercise program, it is because they believe it will help your overall mental and physical well-being. While you may not be a professional athlete, you may be someone who wishes to remain active and independent for the remainder of your life. Therefore, it is paramount to invest in a certified fitness professional or medical fitness trainer to help create a program that meets your individual needs.

Think about it like this, when your car needs to be fixed, do you try to fix it yourself or do you seek a certified specialist who will make an educated assessment, create a game plan and implement the necessary changes? I think it is safe to say that you will spend money on your car, but may scoff at the thought of hiring a trainer. What is more important? Things can be replaced, but people are irreplaceable. There are certified fitness professionals in your area you can find via a simple internet search or by posing a question on social media to your local chamber of commerce. With that being said, don’t be afraid to shop around and interview various trainers to make sure they are a good fit for you!

Find a Match

Find a job that you enjoy doing, and you will never have to work a day in your life. -Mark Twain

Mark Twain was onto something when he spoke about the importance of enjoying what you do! This same principle applies when you set out on an exercise journey. If swimming scares you or you have nightmares about running, then pick exercises that you enjoy. Do you love to dance? Try taking some dance classes! Do you enjoy riding your bike? Let that be a part of your new exercise routine. If you dread your exercise sessions, loathe your trainer or hate every minute of your workout, then it is not going to last. If it feels like work, it’s not going to work! Exercise should be an enjoyable, yet challenging, part of your day!

In addition, be sure that you take the time to assess how you are feeling and clearly communicate this to your trainer. If you are feeling run down, overly sore, or under-the-weather, your body is trying to tell you something. All of these signs are extremely important when it comes to enjoying the endless benefits of making exercise a part of your life. Now, let’s take action and begin to take control of your health.

Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast.

References

1 Roy-Britt. “How Diet and Exercise Can Prevent Disease. January 8th, 2020. www.elemental.medium.com How Diet and Exercise Can Prevent Disease | Elemental (medium.com)

2 Holland, Kimberly. “Obesity Facts in America.” Healthline. January 18th, 2022. www.healthline.com

3 Zeegers, Madilyn. Tom Brady Inspired Odell Beckham Jr. to Invest in his Body. April 6th, 2020. Tom Brady Inspired Odell Beckham Jr. to Invest in His Body (sportscasting.com)

The New PPE: Post Pandemic Era | Wellness Reimagined

Lisa Charles/11 February 2022/ All MFN blog/

In an age where the words PPE, boosters, and “the new normal” seem to be a part of everyday vernacular, it is time to ask some essential questions:

Where do we go from here?
How do we best move from a Pandemic state of stress and inflammation to a new state of calm and boosted immunity?
How do we step into the New PPE, the New Post Pandemic Era in a way that brings about lasting change?

The answer to those questions lies within a Reimagined approach to “Wellness.”

Wellness, as defined in Dictionary.com[1], is “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” While this definition is suggestive of a more holistic approach to wellness, it is still does not adequately address the challenges now faced by the world community due to the devastating impact the pandemic has wrought.

As a result of COVID-19 and its resulting policies, there has been a profound impact on the mental and physical health of the world population resulting in higher instances of stress, depression, insomnia, PTSD, and anxiety.[2] Stress can activate inflammation in the brain and the body which is a common risk factor of 75%–90% diseases linked to morbidity and mortality (CVD, i.e., hypertension and atherosclerosis, metabolic diseases, i.e., diabetes and non-alcoholic fatty liver disease, and neurodegenerative disorders (i.e., depression, Alzheimer’s disease, AD and Parkinson’s disease, PD), cancer. [3]

The Wellness industry is booming, with people investing in their health more than ever before. But for some, this means they buy the latest fads and trends in hopes that it will lead to a healthier lifestyle. The truth is that unless you make a commitment to changing your life and taking control of your wellness goals, you’ll never see the results you want.

To move into the New Post Pandemic Era with a focus on long-term change, an integrated health approach is required. Understanding, not only how we move and fuel our bodies, but also how we relate and interact with the people, places and situations that make up our world is a key towards advancing beyond this pandemic. This New PPE approach will represent Wellness Reimaged, better positioning us to experience long-term health benefits.

There are countless programs – too many to name -that teach the what, when, and how’s of eating and moving. There are also an equal number of programs where mind set is in focus. While many of those programs provide essential information as to how to advance health, it is time to explore what may be missing to experience a state of “true wellness”. The road to attaining “true wellness” lies within the following 3-Step Process.

COMMIT:

The Yes! Mindset – a positive, purposeful Mindset focused on achieving goals and discovering the authentic you.

DO:

The Brain/Body Connection in how you Breath, Move and Eat, and
The A.G.E. Life Framework where you Age with Grace and Excellence.

LIVE:

The Yes! Life of Constant Challenge of the Brain, Body and limiting Beliefs where personal goals are reached and your Life Vision realized.

Are you ready to create a Wellness Revolution?

Free Webinar with Lisa Charles

Join Yes! Coach Lisa Charles for a free webinar from MedFit Classroom, The New PPE: Post Pandemic Era

Lisa Charles is a federal prosecutor turned singer/actress, wellness expert, certified health coach/consultant, and an acclaimed speaker. She served as the Fitness/Wellness Research Coordinator for the Rutgers University Aging & Brain Health Alliance, and is the CEO of Embrace Your Fitness, LLC, and the Author of YES! COMMIT. DO. LIVE.

References

Fall Prevention: Tip for Preventing Falls

Karl Knopf/7 February 2022/ All MFN blog/

Falling is an issue for almost every chronic condition discussed in this text, from peripheral neuropathy to CVA’s, as well as sarcopenia that leads to fragility. Things like poor hearing, dizziness, joint stiffness or even wearing glasses can also disrupt a person’s balance. Some medications such as blood pressure, sleep medications and antidepressants may influence balance. A bad fall can make a chronic condition even more disabling. The consequences of a fall include serious injury, limited activity and significant medical costs. Many older people never fully recover from a fall.

Guarding Against Falls

If they are going to fall, most people (particularly stroke victims) will fall toward their weak side. They can also fall forward or backward. They fall primarily because their muscles are weak and their legs crumple under them or because their balance is poor. The American Geriatrics Society suggests fall screening be done at each annual doctor’s visit. Tell your client to mention to the doctor if they are having a balance problem or have fallen within past 12 months.

Safety Tip

If the person’s left side is weaker, stand at the person’s left side and just a little behind. Put your right hand on their belt or transfer / gait training belt and your left hand on the front of their shoulder. In this position you can push back on their shoulder and push forward on their hips to straighten them up, or you can pull them against yourself. In case you cannot hold the person up, you are in a good position to ease them gently to the floor if they should start to fall. Remember to use good body mechanics. If a person is falling, you can do more harm to your back and to them by straining to hold them up than if you ease them to the floor. You should never hold a person only by the arm or let them hold onto you, because if they suddenly start to fall, you will both fall over.

Tip: Transfer belts are available at most drug stores.

Preventing Falls

Keeping the walkways well lite is a good precaution. Nightlights on. To make house safer consider the following top 10 safety checklist items:

Don’t let person rush to phone or door.
Discourage them from wearing long bathrobes or slippers that can be a tripping hazardous.
Teach person to get up slowly from sitting or lying, to avoid postural hypotension, (Low Blood Pressure).
Teach them to transfer safely from place to place.
Make sure person knows how to use cane or walker properly
Remove all tripping hazards, extension cords, books, throw rugs. If the people have pets make sure toys are out of way and cats should wear a bell.
Keep things within reach, to avoid step stool use.
Have grab bars installed where needed.
Use non-slip mats where needed.
Teach them to be alert to outside hazards, wet sidewalks etc.

Reprinted with permission from Karl Knopf

Karl Knopf, Ed.D, served as the Director of The Fitness Therapy Program at Foothill College for almost 40 years. He has worked in almost every aspect of the industry from personal trainer and therapist to consultant to major Universities such as Stanford, Univ. of North Carolina, and the Univ. of California well as the State of California and numerous professional organizations. Dr. Knopf was the President and Founder of Fitness Educators Of Older Adults for 15 years. Currently, he is the director of ISSA’s Fitness Therapy and Senior Fitness Programs and writer. Dr. Knopf has authored numerous articles, and written more than 17 books including topics on Water Exercise, Weights for 50 Plus to Fitness Therapy.

References

Focus on Healthy Aging publication, 2016
ISSA Fitness Therapy Course, 2019
WebMD – focus on falls, March, 2019
IDEA Journal, Effective Posture, February 2015
American College of Sports Medicine, “physical activity falls and physical function, ,July, 2019
Weights for 50 plus, Knopf Ulysses Press, 2006
Resistance Band Workbook, Knopf, Ulysses Press, 2013
Stability workouts on a Balance Board, Knopf, Ulysses Press, 2017 Core Strength for 50 plus, Knopf, Ulysses Press, 2012

Superfitness: The Intensity & Complexity Spectrum

Jonathan Ross/4 February 2022/ All MFN blog/

The combination of physical intensity with cognitive complexity is where the magic happens when it comes to fitness for brain health. Here’s one way to do it.