Healthy Aging Archives - Page 18 of 46

Activating The Ageless Algorithm: Food

Sarah Ikerd/24 August 2021/ All MFN blog/

One step in activating the Ageless Algorithm is to eat and supplement intentionally. Supplements should be regarded as augmentations and not dependencies.

There is a plant for every ailment and attribute. I have a growing collection of botanical extracts on my shelf. For maximum benefit, shelve any illogical skepticism about the fruits of spaceship Earth.

The overall shift to noninvasive medicine and healthcare that gets back to nature will support longevity and immortality very directly through vital nutrients.

Consider the immortal Hippocrates quotation “let thy food be thy medicine” with the photo of the grapes above. Grape skin contains Reservatrol, a substance linked to numerous benefits including brain health. Although it is found concentrated in supplement form, the benefit and easy (tasty) access of whole foods, in general, is clear.

Another compound identified in connection with longevity is NAD+ or Nicotinamide Adenine Dinucleotide, associated with adult stem cell production. That too comes in supplement form, yet it is also available in foods like fish and mushrooms.

[Aside] And by the way: “Research into adult stem cells has been fueled by their abilities to divide or self-renew indefinitely and generate all the cell types of the organ from which they originate — potentially regenerating the entire organ from a few cells.” — Science Daily. This is kind of funny to extract what we already have inside of us and put it back in, which implies that perhaps what we also need is a new level of awareness.

In another article, Examining Biological Immortality in Nature, I identified the disaccharide sweetener Trehalose as possibly beneficial, given its production by some plants and animals as a protective crystallization against the elements or in a period of dormancy.

Deliberate choice of intake, rich in vitamins and minerals, enhances bodily processes and therefore quality of life.

In support of the adage “you are what you eat,” having as many live foods with active enzymes as possible is the way to go. You may already have many beneficial ingredients on hand, like turmeric (curcumin) or apples and onions (quercetin). This is naming just a few of millions.

Knowing and learning the usefulness and value of plants makes them even more effective. Such is the power of intention plus understanding.

Sarah Ikerd is a USA Weightlifting Level 2 Coach and Technical Official, as well as a business owner and artist who resides in Boston, MA. Visit her website, studio-shangri-la.com

Can’t Wake Up In The Morning Without Your Coffee? Here’s How To Have More Energy Without Caffeine

Kendra Beckley/16 August 2021/ All MFN blog/

In this day and age fatigue is a very common problem. If you look at our daily lives, we’re constantly on the go, usually rushing through life trying to meet deadlines, do well at work and also have space for a social life and some physical activity.

You may feel like in order to keep up with this kind of lifestyle, you have to reach out for coffee or energy drinks to give you that much-needed boost so you can reach the end of your days without feeling like you’re about to pass out.

If you’re interested in reducing your caffeine consumption whilst still keeping up with your schedule full of energy, read on to discover some tips to ditch the caffeine but remain lively and ready to take on the day!

It’s all about your diet

Food is fuel, and you need to put the right kind of fuel into your body for it to run properly. If you want to feel satiated for longer whilst also maintaining high levels of energy avoid refined processed sugars and processed food in general. Take nutrient-dense foods that take longer to break down in your system and that won’t give you insulin spikes. The well-known sugar crash is what’s more likely to make you want to reach out for some coffee or an energy drink!

Get good sleep at night

Easier said than done but getting the right amount of quality sleep at night is crucial. Make it a point to keep good sleeping hygiene habits like not staring at blue light screens right before sleep or getting a lot of stimulation right before hitting the hay. The quality of sleep is also important, it’s no use if you’re waking up every few hours because your back hurts or the room is too noisy or the wrong temperature, so take time to prepare for bed and make sure you’ve created an environment that facilitates getting quality z’s.

If you miss your cups of coffee, try raw cacao instead

Sometimes it’s not so much the caffeine as it’s the habit of having a warm drink that you miss. If that’s the case, switch to having a hot cacao instead. Cacao has PEA (phenylethylamine) which is known to naturally increase the energy levels in people without needing to consume caffeine for the same effect. On top of this, there is truly nothing more enjoyable than a hot cup of cacao!

Take a brisk walk

If you’ve sat in front of your desk for hours and are starting to feel sleepy and drowsy, take a brisk walk in the fresh air for 10-20 minutes. The exercise will get your blood pumping back through your body, your heart rate will increase and you’ll feel more energized. Also, the fresh air is likely to wake you up and make you feel refreshed.

Take a power nap

Maybe a brisk walk isn’t going to cut it, so if you’re nearing the afternoon and you’re feeling that post-lunch drowsiness, find a quiet spot and take a quick 20-minute power nap. Power naps can rejuvenate you for the rest of the day as you get that much-needed rest without entering into a three-hour sleep cycle. It’s important you don’t overdo your power naps though, if you sleep for too long you may end up feeling even drowsier and sleepier than before.

Get them tunes out

Sometimes listening to your favorite, upbeat music can really help you crank up your energy levels. Music is known to do wonders with the human brain and one of those benefits is making your mood lift, as well as energizing you naturally.

Summary

If you feel like you need an extra bit of energy but don’t want to over-rely on the consumption of caffeine, be sure to try these tips and tricks and you’re guaranteed to see your energy levels rise while you also build healthier habits into your routine, it’s a win-win!

Kendra Beckley helps companies enter a new market and build long-term relationships with partners. She is also interested in writing articles on various topics at Next Coursework. She is a business development manager and editor at Write my dissertation and Dissertation writing service.

Guide On How To Be Hydrated: MOVE Your Water

Gina Bria/13 August 2021/ All MFN blog/

Water requires movement to stay energized. Even inside our bodies, water needs to move to have its potent cleansing and healing effect. How much we move has far more impact on our hydration than we previously thought. The human body is a hydraulic pump system and squeezing, twisting and contracting all deliver hydration more deeply into our tissues. Our spinal canal and joints are central to this hydraulic system, as is fascia, our sponge-like connective tissue found throughout our bodies, in fact, there’s miles of it in there.

A Self-Evaluation To Do at Home

Lori Michiel/12 August 2021/ All MFN blog/

Take notice before your muscles begin to evaporate, and you need someone else to take charge.

Here are some questions, allowing you to make a self-evaluation, which can help you decide if you need assistance.

Can you walk 50 feet in 12 seconds? This benchmark is a good indicator of the ability to walk for exercise. If you can’t, it’s time to think about ways to get moving.
Can you walk 400 meters (a little less than a quarter mile) in just over five minutes? For endurance, the threshold is walking 400 meters or about one lap around a high-school track.
Can you stand up from a chair five times in 11 seconds or less? This is a way to assess lower body strength needed for numerous tasks climbing stairs, walking, getting out of a chair or car, picking something up off the floor, getting off the toilet, or stepping out of a tub.
Can you walk 10,000 steps a day? If you can achieve this benchmark, good for you. Studies have shown that it can help protect people from osteoarthritis and from developing mobility problems.
Can you stand still with one foot directly in front of the other for 10 seconds without tipping over? If you didn’t sway or step out, great. Practice more complicated moves by continuing to take ten steps in a straight line without losing your balance. (Click here to take my Balance Quiz.)

Exercise is for everyone. But the truth is, some people, especially seniors, lack the range of motion, strength and flexibility to exercise. That’s especially true for those just starting out.

Assessment tools used by personal trainers are designed to meet the basic criteria that helps to measure physical fitness parameters and functions needed to accomplish activities of daily living.

Reprinted with permission from Lori Michiel.

Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.

Active Aging Fitness

KOMPAN Fitness Institute/3 August 2021/ All MFN blog/

The future will see an increased proportion of elderly people throughout all modern societies. It is estimated by the WHO (World Health Organization) that in the year 2050 there will be equally as many elderly people in the world as there are children (1). Not only will there be more elderly people but the perception of being old will also continue to change. Previously, age was seen as a natural weakness process and reduction in lifestyle options.

trainer-and-client-exercise-fitness-machine

Healing is a Skill

Dr. Donald Richardson/28 July 2021/ All MFN blog/

One aspect of training and conditioning the human body the right way, that I find particularly fascinating, is the anabolic effect that occurs, and the healing response that it creates. Anabolic, or anabolism, refers to the metabolic process of building up tissue structure in the body. You can easily remember that anabolism refers to building up when you think about anabolic steroids – the performance-enhancing drugs that bodybuilders, baseball players, and others have used to gain bulk. However, we are not talking about artificial anabolism through taking anabolic steroids here; we are talking about the body’s natural and healthy anabolism. Many times, this anabolic effect gets discussed among athletes and strength coaches in terms of getting bigger, faster, and stronger, or amongst fitness enthusiasts in terms of shedding fat, looking lean and ripped, and feeling great. However, when we think about anabolic response from an injury standpoint, one of the best parts of an elevated anabolic effect is the tissue growth and healing response it stimulates.

To further discuss anabolism in the body, we must understand that metabolic processes are controlled by our body’s hormones. Hormones regulate many of the major physiologic processes in our bodies. These processes include metabolism, appetite, strength, lean muscle mass, body fat percentage, body composition, tissue integrity, heart rate, blood pressure, energy and fatigue, mood, sex drive, emotions, and stress. Many factors affect hormone levels, including nutrition, sleep, physical activity, and physical, emotional, and mental stress. We cannot control all of these factors, but we are able to control some of them.

One major factor influencing hormone regulation that we as humans are (for the most part) in control of is physical activity, aka exercise. The type of exercise is important. The intensity and the duration of exercise are the two main factors to consider when thinking about how hormones will be influenced by exercise. This is why I say training the body the “right way” will produce an anabolic effect. We will get back to exactly what the “right way” is in terms of hormone regulation in the next section. For now, let’s finish discussing how these hormones are promoting a healing effect in the body.

Basically, exercise is really a form of trauma to the body. Correct exercise training is a controlled, mild form of trauma done in a very specific way to produce a very specific result. So one main, and very cool, thing that happens when you consistently train your body the right way is that you are actually teaching your body how to recover from damage. You are training your body to recover from trauma. You are literally teaching your body how to heal in a more efficient manner. The way I see it, healing is a skill. You can train yourself to be better at that skill!

Dr. Donnie Richardson, DC, CCSP, DACBSP, CSCS, is a Sports Medicine Specialist and Strength and Conditioning Specialist. Dr. Donnie has worked for the Many United States National Teams since 2008, serving as both a team doctor and sports performance coach, traveling both nationally and traveling internationally all over the world with our countries top athletes. Dr. Donnie also owns and operates his own private practice in Los Angeles, Universal Sports Performance, offering services ranging from sports medicine, injury diagnosis, physical rehabilitation, physiotherapy, injury prevention, sports performance training, personal fitness training, nutrition and diet programming, among other health care services.

A Pandemic Post Mortem

Shira Litwack/27 July 2021/ All MFN blog/

Positive points to ponder “post-mortem-ing” the COVID-19 pandemic.

I am NOT claiming an end to the pandemic, but we are starting to achieve a semblance of normality. Let’s see how far we have come.

Finding the silver lining of the pandemic

I am not minimizing at all the gravity of the pandemic. Many people died from COVID-19. We also lost many loved ones from other ailments, mental and physical, because of the lack of accessible medical care. No question, it has been a tragedy.

Lessons learned: When we learn from something so impactful and tragic, it comes with unparalleled growth and strength. Research suggests that negative experiences in life serve to boost meaning and appreciation. Difficult times stimulate deep introspection and bring an understanding of how those experiences fit into a broader narrative of the self, relationships and the world — a respected pillar of the meaning in life. We become stronger physically, emotionally, mentally and spiritually from braving life. There is no better teacher in life than the school of hard knocks.

So what have we learned from the pandemic?

Sure, health is everything. The greatest wealth is health…

We all have spoken these words. My hope: this pandemic will convince people to put “lowering chronic inflammation” at the very top of their health priorities. COVID-19 proved to be far more aggressive and fatal to some because of a cytokine storm… a massive inflammatory response. Those who have pre-existing conditions like diabetes or heart disease — all inflammatory conditions fell prey much easier. However, younger “stronger” people also suffered the cytokine storms of COVID-19. Everybody needs to be conscious of lowering their levels of inflammation.

I have penned many articles here on MFN about inflammation – and how we need to manage it. I was also honored to be part of the book released this past February The Successful Body – where I contributed a chapter on chronic inflammation. My #1 goal is to make “lowering our levels of inflammation” into our daily health vernacular.

Being our own health advocate. Be independent, take charge!

All of a sudden this unknown force called COVID-19 swooped in and overnight there went our access to doctors and diagnostics. A perpetually social species, the human species was forced into hibernation. This was a very long pandemic. We had to learn to cope; get medical attention while doctor offices were closed and hospitals were strongly encouraging people to stay home.

Thank goodness for telehealth, remote diagnostics, in-home testing. We would have lost many more lives if it were not for telemedicine. Telemedicine usage has increased by over 3000% since the end of 2019.

Telehealth and remote health have existed for a number of years, but there was a strong resistance. People (hopefully) will take charge, and now realize the need for being more independent and proactive in getting healthy and getting healthcare.

Creative thinking, paradigm-shifting & self-discipline have had the ultimate workout!

Getting our exercise and physical activity
Self-discipline to not sit on our glutes all day
Not watch TV
Not to eat nonstop, drink alcohol, smoke (the toughest challenge for many)
Working from home
Schooling kids from home
Shop for our needs
Got better with tech!

Adaptation is the greatest evolutionary advantage. We most certainly exercised our ability to adapt!

Gratitude and Appreciation

Research has found neurological reasons why people benefit from expressing thanks for our lives, especially in times of challenge and change, providing longer lasting positivity.

Harvard Medical School:
“With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power”

We learned to manage the material needs, but now we really appreciate each other — how vital friendship and touch are to every aspect of our entire being.

How strong we are… this was more than life throwing us a curveball, this was a sucker punch. Pat yourself on the back for getting up, having to be more creative about how to earn your living, staying healthy, having some semblance of a social life, being with loved ones. We had to totally rewire our lives. We have charted new territories, within all the challenges and limitations of a pandemic. Kudos!

Shira Litwack has been in chronic care management and prevention for 30 years, specializing in lifestyle habits including holistic nutrition, medical fitness and oxidative stress reduction. She is frequently called upon by the media, has her own podcast bringing current research to the public. She has created and provided oxidative stress assessments, to help clients identify potential health risks. From these, she provides guidance to lower inflammation. Shira is now a product specialist with a major COVID-19 test kit supplier, working with epidemiologists educating people on COVID testing, and setting up and designing protocol for COVID testing clinics

Healthy Aging and You: The Power of Strength Training

Nicholas Prukop/22 July 2021/ All MFN blog/

I recently thought about why we exercise and what we choose to do first – and it isn’t generally strength training. Why is that? I believe it’s because we feel we CAN’T do something about becoming stronger unless we join a gym – and then we always seem to gravitate to cardio exclusively as if that is all we can do. We want to lose weight, feel better about ourselves, burn stored fat or just increase our energy level, but what if there was a better way?

3 Pros vs. 3 Cons of Wearable Fitness Trackers – Are Any Right for You?

Aaron Tribby, M.Ed./21 July 2021/ All MFN blog/

Fitness trackers are some of the hottest tech gadgets on the market. They can measure your daily steps count, monitor your heart rate, log how many calories you’ve eaten, and even analyze your sleep quality. Some models can read your blood oxygen levels and use GPS technology to keep track of your running, walking, or biking route. Many people swear by making this type of “wearable” technology a part of their daily routines.

But is there any merit to all this hype?

Are fitness trackers a passing trend or a worthy addition to your health and exercise routine?

Why wear a fitness tracker?

We all know that it’s important to exercise regularly, especially as we age. Studies have shown that physical activity can extend longevity, prevent cardiovascular disease and stroke, and combat the onset of dementia. Having a regular exercise routine is an important part of keeping your body feeling young and in shape. The trouble is that many people struggle with keeping up a consistent workout routine. This is where fitness trackers come in.

Fitness trackers are wearable health devices designed to monitor your activity level. They come in all shapes and sizes, from simple models that are little more than glorified pedometers to advanced smartwatches that can track your body’s vital signs in micro detail.

Tracking your fitness activity also can be an important step to taking charge of your health because it makes people more conscious of their health. Having a log of your activity level and vital signs can also be a valuable tool to share with your doctor or personal trainer. Seeing hard data makes it easier to create a sustainable routine you can stick to.

The Pros of Using a Fitness Tracker

Helps build routine

For many people, blindly exercising without any way to track their progress can be frustrating. It can be hard to find the motivation to get moving when you have no way of knowing if your efforts are working. Wearing a fitness tracker allows you to see your progress in real-time and make adjustments. If you track 5,000 steps a day, you can make it a goal to gradually increase to the recommended 10,000 steps per day. It can be motivating to see your numbers improve, which makes it easier to stick to your routine.

Motivates you to move more

Most of us spend far more time than we’d like to on the couch. Sitting too much can be deadly. It’s a good rule of thumb to get up and move for 15 minutes for every hour that you spend sitting down. Many fitness trackers come with built-in reminders for this exact reason, helping you remember to get up and move throughout the day.

Keeps track of your dietary choices

Many fitness trackers offer ways to input your daily food and water intake via the connected apps. Keeping track helps make sure that you’re getting adequate nutrition. Studies have shown that tracking your food intake can lead to weight loss, even without following a specific diet plan. The information can also help a dietitian or a personal trainer get an idea of your daily meal plan. They can use this data to help you formulate a healthy diet, and logging your choices regularly can help you stick to it.

The Cons of Using a Fitness Tracker

Can be overwhelming

Some people may find the amount of data to be overwhelming. Many devices offer far more options than the average person needs, and the high cost of some premium models means they may not be an ideal investment. Those who are less technically savvy may also find the device’s smartphone app frustrating to use, or simply not worth the trouble.

Ask yourself what’s most important to you to keep track of — such as your heart rate, number of steps and estimated number of calories burned — then look for models that only track those features. You’ll save money and save your brain from information overload.

May lead to obsessive behavior

The detailed stats that a fitness tracker provides can be a tremendous motivation for some people. But for others, this may open a gateway to obsessive behavior. Many people can’t help but fixate on obtaining perfect stats, and may push themselves too hard to achieve them. The number on the screen is only a best estimation of your daily activity, not a measure of your self-worth! It’s also worth noting that fitness trackers are not medically accurate with their stats, and there can be vast discrepancies between different models.

Not as useful in the long-run

While a fitness tracker can be a valuable tool to motivate you in the early stages of your fitness journey, they’re not as useful for keeping the weight off in the long-run. Surveys have shown that around ⅓ of people who buy fitness trackers stop wearing their devices after six months. Other studies have found that they’re not as helpful for losing weight as most people would believe. A randomized trial by the Journal of American Medicine found that people who didn’t wear a fitness tracker actually lost around 8 pounds more on average compared to their device-wearing counterparts.

Does that mean that wearing a fitness tracking device will inhibit your progress? Not necessarily. Those in the study who wore the trackers still saw improvements to their body composition and physical fitness thanks to their new diet and exercise routines. That’s because the trick to living a healthy lifestyle is finding a routine that works and sticking to it. If the fitness tracker helps you do this, excellent! If not, another method of motivation might be better for you.

The Best Alternatives to Fitness Trackers

It’s worth noting that shelling out hundreds of dollars for a fitness tracker isn’t the only way to monitor your health. If you want to get an idea of what your heart rate is like while exercising, try this simple experiment: go for a brisk 30-minute walk around your neighborhood. When you get to the halfway point, try singing one of your favorite songs. If you can sing it perfectly without any hesitation, up the pace.

You can also set “stand up and move” reminders on your watch or smartphone. For tracking your food intake, there are a number of apps available to let you log your daily meals. Some people enjoy keeping a physical food journal rather than going with a purely digital route. You can always experiment until you find the right method.

The Bottom Line

When used correctly, a fitness tracker can be a helpful tool that offers detailed feedback on your body’s activity level and other aspects of your health. If you need an extra boost to get moving or want to keep a close eye on your progress, they can be a worthwhile investment. However, if you have a tendency to obsess over small details or don’t need the extensive data that a fitness tracker provides, another option might be better to track your progress. Ultimately, how you choose to track your activity is your choice. Whatever option you choose, the important thing is that you keep moving and stay active at a healthy level.

Originally printed on aviv-clinics.com. Reprinted with permission.

Aviv Clinics delivers a highly effective, science-based treatment protocol to enhance brain performance and improve the cognitive and physical symptoms of conditions such as traumatic brain injuries, fibromyalgia, Lyme, and dementia.

Our intensive treatment protocol uses Hyperbaric Oxygen Therapy and cognitive and physical training as well as nutrition management for better brain health. The medical program closely tracks clients’ progress before, during, and after the treatment protocol, using customized tablets and other technology. Based on over a decade of research and development, the Aviv Medical Program is holistic and customized to your needs.

Aaron Tribby, M.Ed is Head of Physiology for Aviv Clinics where he is responsible for managing a team of physiologists, physical therapists, dietitians, and stress technicians at Aviv Clinics – the first hyperbaric medical treatment center of its kind in North America dedicated to improving brain performance. He also oversees the cardiopulmonary exercise tests and CPET in the clinic, responsible for analyzing each test. Leading to Aviv Clinics, his clinical experience is focused on health and wellness, strength and conditioning and nutrition within both the non-profits and private sectors including Mercy Hospital and MusclePharm, respectively.

References

Aviv Clinics – Brain Performance. Aviv Clinics USA. (2021, July 1). https://aviv-clinics.com/hyperbaric-medical-program/.
Gartner Survey Shows Wearable Devices Need to Be More Useful. Gartner. (2016, December 7). https://www.gartner.com/en/newsroom/press-releases/2016-12-07-gartner-survey-shows-wearable-devices-need-to-be-more-useful.
Jakicic, J. M., Davis, K. K., Rogers, R. J., King, W. C., Marcus, M. D., Helsel, D., Rickman, A. D., Wahed, A. S., & Belle, S. H. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss. JAMA, 316(11), 1161. https://doi.org/10.1001/jama.2016.12858
Langhammer, B., Bergland, A., & Rydwik, E. (2018, December 5). The Importance of Physical Activity Exercise among Older People. BioMed research international. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/.
Patel, A. V., Maliniak, M. L., Rees-Punia, E., Matthews, C. E., & Gapstur, S. M. (2018). Prolonged Leisure Time Spent Sitting in Relation to Cause-Specific Mortality in a Large US Cohort. American Journal of Epidemiology, 187(10), 2151–2158. https://doi.org/10.1093/aje/kwy125
ScienceDaily. (2019, February 28). Tracking food leads to losing pounds. ScienceDaily. https://www.sciencedaily.com/releases/2019/02/190228154839.htm.