Healthy Aging Archives - Page 36 of 45

Senior Woman Holding Fitness Sign With Family In Background

3 Benefits of Exercise for Seniors

Luke Mitchell/27 March 2018/ All MFN blog/

It’s no secret that seniors tend to fall into the trap of a sedentary lifestyle. This happens because most of them are disillusioned with the direction their well-being is headed towards. Nevertheless, getting back on your feet has incredible benefits on that front. Contrary to popular belief, it’s never too late to start exercising again.

When you pass a certain point in life, sedentarism almost becomes a given. Few people actually keep being active once they retire because they believe the resting promotes good health. However, that’s only half true. While it’s important to relax and recover, it’s also equally essential to stay fit.

Therefore, a steady exercise routine should be kept up even when you’re well into your sixties, seventies, eighties and so on. Here are the three most important reasons why seniors should work out at least 30 minutes a day.

1. Disease Prevention

When it comes to senior exercise, misconceptions run amok. The most common myth surrounding the concept is that taking up a workout routine later in life is pointless. Many people over the age of 60 think that there’s no point in trying to prolong their lifespan after they’ve passed a certain point. However, this couldn’t be farther from the truth.

According to the Cleveland Clinic, plenty of illnesses characteristic to old age can be prevented through regular physical activity. These include heart disease, diabetes, osteoporosis, and arthritis, to name but a few. And even if you’re already struggling with one of them, exercising still helps by alleviating many of their unpleasant symptoms.

In the case of cardiovascular health, such a routine regulates blood pressure and promotes circulations. This means that your body becomes a lot more efficient in this department. As for type 2 diabetes, being active also keeps blood sugar levels at bay, which is beneficial. Last, but certainly not least, bone and joint wellness are also a positive outcome.

As little as 30 minutes of exercise each day makes for a better musculoskeletal system, which in turn means less risk of developing osteoporosis or arthritis. But if you already have one or the other, much of the pain caused by these conditions can be relieved by a mild workout. Although it might feel difficult at first, soon enough visible recuperation will follow.

2. Improved Mobility

As you grow older, the musculoskeletal system weakens and decays. While this might not always lead to the aforementioned conditions of osteoporosis and arthritis, it will trigger a loss of mobility at some point during your life. Fortunately, adopting a regular exercise routine is an excellent way to counterattack.

Working out increases bone density and range of motion, thus promoting better health in this department. Furthermore, it also helps restore balance and strength to the body, meaning that you will be less prone to collapsing than in the past. As for your muscles, stretching does an outstanding job in keeping them flexible and impeding wasting and shortening.

If you’re over the age of 60, chances are you’ve been experiencing a decrease in your coordination abilities. While this is something that is seen as a natural consequence of aging, it is actually more of a side effect of sedentarism than anything else. And guess what is useful in resolving it? Yes, you’ve guessed it, physical activity.

And on top of that, it’s also a worthy ally in sorting out issues with posture. You don’t have to become the canonically ridiculed image of the hunched down old man or woman when you’re elderly. Many workouts do an excellent job of rearranging the spine properly.

3. Better Mental Health

Last, but certainly not least, a sustained regimen of physical activity works wonders for mental health. It’s no secret that, as you age, you tend to lose much of the sharpness of mind you use to possess in your youth. Your memory becomes worse and worse, and this creates a gateway for neurogenerative disorders such as dementia and Alzheimer’s.

Exercising doesn’t only prevent them, but it also boosts mood. It’s a natural source of endorphins, fueling your body with enough of the happiness hormones to last you for a good while. By replenishing your reserves, anxiety and depression will also be kept under control, and sadness will become a thing of the past.

Furthermore, regaining your strength and being more capable of handling yourself in day to day life will be a great confidence boost. Good self-esteem is essential to mental health, but many of us tend to forget about that as we age. Fortunately, exercising is an easy way to regain it.

And while we’re on the chapter of mental health, it’s also worth noting that working out adjusts your sleep cycle. If you’ve been struggling with fatigue and insomnia, taking up jogging or even brisk walking can correct that. Not only will you fall asleep faster, but the slumber will be of a better quality and you will wake up feeling rested and refreshed.

Final Thoughts

A regular exercise routine prevents diseases that are specific to aging, improves mental health and provides those who adopt it with better mobility overall. Therefore, if you’re past a certain point in your life, you might want to consider it. Positive results will become visible in no time at all.

Luke S. Mitchell is an MS Undergraduate in Sports Journalism and manager of ExerciseBikesExpert. He is interested not only in the mind-body relationship and how motivation shapes our bodies, but also in how we draw energy just from one simple yet powerful thought. You can find him on Facebook and Twitter.

Footnotes: Your Amazing Feet and How to Keep Them Healthy

Nicholas A. DiNubile, MD/2 March 2018/ All MFN blog/

It’s pretty amazing that we all don’t suffer with achy feet. Leonardo Da Vinci, artist and engineer, said that “the human foot is a masterpiece of engineering and a work of art”. According to The American Academy of Orthopedic Surgeons, each foot has approximately 100 working parts including 26 bones and 33 joints. Twenty-five percent of all the bones in your skeleton reside in your feet, and they work hard. One mile of walking places over 60 tons of stress on each foot. The average person walks approximately 1000 miles per year. Serious runners often log 30 miles per week pounding their feet with forces 3 to 5 times body weight, absorbing 110 tons per foot, for each mile they run. It’s no wonder that 20% of all musculoskeletal related office visits involve the foot and ankle area. Foot problems cost the U.S. approximately 3.5 billion dollars a year. Perhaps Leonardo should have also warned us that artistic and durable do not often go together.

Interestingly, it’s not just the pounding that gets your feet into trouble — it’s often the shoes. Hard to believe but a significant number of individuals are wearing the wrong size shoes. This is in part because most of us do not realize that your shoe size actually changes as an adult. Even though the bones in your feet stop growing in your teens, your feet still expand with age. Your arch drops, leading to a lengthening of your foot and the ligaments weaken resulting in widening or “splaying” especially in the forefoot area. The overall result is a longer, wider foot and the need for shoes or sneakers one or two sizes bigger and with a wider toe box area. Women are particularly susceptible, and I’m not just talking about Sex and the City’s Carrie and her infamous Manolo’s. Most of their lives, they have jammed their poor feet into tight narrow high heeled shoes, almost the modern versions of foot “binding” popularized in China where women’s’ feet were tightly wrapped to keep their feet small and aesthetically pleasing. It’s no wonder that over 70% of women complain of foot pain. One study found that women stopped on the street were much more likely to be in a shoe too tight, than their correct size. This leads to many painful foot conditions like bunions, corns, calluses, neuromas (pinched nerve) and more. I recall a sweet older patient who came into my office and when asked how I could help her, she took off her shoes, pointed to her feet and said “these dogs are barkin”. Of course her shoes were two sizes too small.

Fashion is part of the problem, especially with kids who will often sacrifice proper fit to get a pair that is cool. Also, with the rapid growth spurts, even a shoe that fits well one month may not the next. Parents need to check often. Also, for both kids and especially adult shoewear, cost does not always equate with comfort.

Marketing drives much of what kids and adults want in terms of shoewear. Nike still wants you to be like Mike (Air Jordans started in 1985 and still going srtong!). And in a 1993 basketball sneaker commercial, Charles Barkley was perhaps the most honest when he said “These are my new shoes. They’re good shoes. They won’t make you rich like me, they definitely won’t make you handsome like me. They’ll only make you have shoes like me. That’s it.”

The influence starts quite early. I remember when my daughter’s Barbie Doll had such high fashion (i.e. high heeled, too tight) shoes that I hoped for her sake that Ken was studying to be a podiatrist.

So how do you keep your feet happy and healthy?

Learn to listen to them. If they are “barkin”, first be sure you are in the right footwear. Also, follow these tips:

Get both feet measured every time you buy shoes.
Shop at the end of the day when your feet tend to be their largest (swelling etc).
Be sure there’s plenty of room in the toe box area. Toes should wiggle freely not feel pressured or cramped. There should also be a thumb’s width space between the tip of the toes (especially the longest one) and the end of the shoe.
Ladies, try tracing your foot on a piece of paper. Next, place one of your “high fashion” shoes over the tracing. It should be pretty clear why your feet hurt.
Never think that you can “break-in” a shoe. The shoe always wins that battle.
Always wear the correct footwear designed for your specific sport or activity. All sneaks are not created equal!
A good shoemaker can help with minor pressure or hot spots, or a heel area that’s too loose. Remember, I said minor not major adjustments.
For more tips, check www.orthoinfo.org and click on the foot icon on the skeleton.

If symptoms persist, see an orthopedic surgeon or podiatrist who can help you better understand and resolve your foot problem and also assure that there is not other medical issues going on since systemic conditions (like diabetes and rheumatoid arthritis) can begin with foot related issues. Also, foot pain can be referred from other areas like a pinched nerve in your lower back. Get things checked!

Over the years many have philosophized about the foot. I suspect that it started with their own achy feet. A classic orthopedic surgery textbook about the foot (by Melvin Jahss) notes that “the foot is often neglected unless it is your own; it then becomes the pedestal on which the rest of you stands”. My mother even had a view – “You can’t cheat your feet.” Abraham Lincoln suggested that “a man only needs to be so tall that his feet reach the ground”. Along that line, Oprah Winfrey remarked, “I still have my feet on the ground, I just wear better shoes”. Hopefully they’re the right size.

So, be kind to your feet-use them, but don’t abuse them. It’s hard to keep a smile when your feet are frowning.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

Mardi Gras Float Celebrates Old Age

Adrienne Ione/14 February 2018/ All MFN blog/

More than 100 years ago, floats began parading along New Orleans’ streets – from the Krewe of Alla to the Krewe of Zulu – as a way to entice business men to establish roots in the city and bring wealth to an area affected by the Civil War. The annual celebration is a carnival full of festivities. Another aim is to bring awareness to social justice issues such as black lives, sexual liberation and female empowerment.

In mere hours, the Krewe de Vieillesse, with a theme of celebrating age pride, can be seen parading along a route from South Clairborne to St. Charles to Chartres – linking Broadmoor, Garden District and Marigny neighborhoods.

Just as the Krewe of Rex names an influential resident involved in multiple civic causes and philanthropic pursuits, so too does the Krewe de Vieillesse honor an older adult whose contributions add vigor and liveliness to the community.

Just imagine if the Krewe de Vieillesse were a real event. How rich would our nation be if were age-friendly? One that honors all members of the community. Where we don’t ask questions such as: “Is aging a disease, or merely a natural occurrence that produces disease-like symptoms?”

Oh goodness. Aging as a disease?

We learn early on in life that diseases and disease like-symptoms are to be feared. By 2050, it is suggested that 16 million Americans will be diagnosed with dementia, a neurodegenerative disease. Put differently, 60-70% of us will not be affected by dementia.

A pervasive, traditional and customary approach to old age raises questions within the context of a medical model. Old age is seen as something that needs to be cured. Fix it.

I wonder if in the United States’ nearly 4 million total square miles, there is space for alternative constructs of old age?

Similar to one view promoted by physicists James Jeans and Sir Arthur Eddington, thinking the universe to be best understood as a great idea, we can think of old age as a great idea.

The process of aging exists to be interacted with. Ideas of old age are incomplete. As we age, we get to inform the structure and meaning of old age. Our identity adds a uniqueness to what it means to be old.

Maybe there is even space within the idea of old age for self-respect to coexist.

In 1961, Joan Didion wrote about self-respect in Vogue. She suggests, “self-respect has nothing to do with the approval of others—who are, after all, deceived easily enough.” Despite living in a nation that barely hears the edges of words spoken by some old people, I hope we can continue formulating other ideas of what it means to be old – for ourselves and others.

Our orientation to the world, one that directly informs our own and others’ identity, could shift away from a diseased medical model and toward a mindfulness-based construct of old age.

If we adopt a mindful approach to aging – one that conceives of the possibility of new categories, a constant recreating or reorganizing of information that defines and interprets our understanding of our worlds, our own and others – perhaps our fears will decrease, and love will increase.

We could be living in harmony with old age. As Thibodaux writer June Shaw said in Nora 102 ½: A Lesson on Aging Well, “her vision decreased, [and] her joie de vivre remained.”

Placing old age within a different frame – one of revelry, rite, and ritual – we might then view 79 to 80 as a rite of passage. There could be specific rituals reserved for people ages 82-84. And there could be grand revelry at 91. With all this pomp and circumstance to tantalize us in our youth, we might even stop living in fear of being old. We might also stop being afraid of people who are old.

Just as flambeaux carriers shined light on the complex creations of original floats during carnival, let us now illuminate older adults in a celebration of inclusion and appreciation. Thank you for adding to our world.

Let your flame burn bright.

Adrienne Ione is a dynamic, mindful, high-fiving, cognitive behavioral therapist, certified dementia specialist and senior personal trainer. Founder of Silver Linings Integrative Health, a company with an aim of promoting health, fitness and wellbeing opportunities for people to thrive across the lifespan.

Why Is Today’s Society So Unhealthy?

Connie Stoltz-McDonald/7 February 2018/ All MFN blog/

As we look back, our ancestors never worried about their thyroid, gut, heart disease, cancer or any of the issues that are top of mind today. So why are they popping up everywhere? It all comes down to they simply ate real food. Seasonal fruits & vegetables, grains, eggs and dairy. They avoided fake foods, such as crackers, cookies and frosted cereals.

In reality, half of Americans are over indulging and the other half are on a diet. So, why are we not taking care of ourselves? Why are we overweight, ill and struggling every day? The news changes our health regimen daily. One day, we’re told to cut out carbohydrates, then the next, cut out fat or reduce the amount of daily protein. I can see why, as a society, we are confused and just let go. Our lives are busy and the average consumer doesn’t have time to research what’s good and bad for them. Looking back, our ancestors got their nutrition through killing large mammals and picking fruits and nuts. Studies have shown that our body is better acquainted with consuming meat and natural sugars and has a hard time digesting fiber. Therefore, not obtaining the protein, fats, carbohydrates, fiber or any other nutrients that we need to maintain our bodies at optimal levels.

We are no longer growing our own food, but obtaining our meals through the drive-thru because of convenience and time. Let’s put it this way: our bodies can’t breakdown large amounts of vegetable oil and our bodies were not meant to sit all day. I remember growing up thinking, “when do we actually get a break?” When you live a life of a farmer, there is no downtime. It seemed from the moment I got off the bus until it was time to go to bed, I was on my feet. We didn’t have computer games, smart phones and only had a couple channels to watch on TV — which seemed like all there was to watch was news or cooking shows!

So, what is the root of such a growing concern? It’s simply poor lifestyle choices…. We overindulge, choose the wrong foods, we’re less active, and let stress and anxiety take over our lives. What can we do today to take action on our health?

Tips to Maintain a Simple Healthy Action Plan

ABM – Always be moving. Keep physically active, whether it’s getting away from the office chair for a walk downstairs or going outside during lunch to gain some much needed sunlight. Just doing stretches can get the blood flowing and revive that inner energy to regain focus. Strive for 30 minutes of exercise 3-5 days a week. Find an exercise you enjoy so you’ll maintain a regimen

Get cooking. Be creative in the kitchen and make your own meals at home. This way you incorporate the ingredients and you stay healthier. Plus it’s fun, gets you on your feet and a great family activity.

Choosing the right foods. Always shop around the outside perimeter of the store, as this is where you’ll find the wholesome goodness of fruits, vegetables, meats, dairy and unprocessed, preservative-free foods. Keep in mind that dietary guidelines have changed to where half our plate should be filled with fruit and vegetables. Plus, you never have a label to investigate prior to purchasing as there is only one ingredient. Keep in mind, to benefit from satiety, wait 20 minutes after your meal to cue into your hunger levels.

All in moderation. Keep a balance in your daily regimen. There will be days when life happens and you can’t maintain the My Plate routine along with the daily exercise plan. That’s OK. Keep yourself in check knowing you’ll get back on the wagon tomorrow. Life is all about things coming at you when you least expect it. That’s why you have a backup plan to slide the goal to the next day and never overwhelm yourself with anything, especially something that is out of your hands. This will, in turn, help alleviate the stress and anxiety that you get if you’re a perfectionist. I’m one to always have everything in check, but I’m realistic and know there will be surprises, so let yourself go if everything doesn’t fall into place.

Live a simple life. Sometimes going off the grid isn’t a bad thing. One thing I’ve learned is to not let social media rule our lives. It can consume our time, lead to insecurity, stress and anxiety. Limit your time on electronics and spend quality time with family and friends. Take time to eat at the dinner table while discussing how the day went or what’s new in your lives. It seems we get so wrapped up in what others are doing, thinking, feeling and finding out what’s going on with our family and friends through a Facebook post. Remember, you’re not living their life and they aren’t living yours, so take care of yourself first! Otherwise, you can’t be there to help others.

Meditation. It may seem silly at first, or make you feel out of place, but studies have proven the effectiveness of certain breathing methods and poses that will relax you and alleviate some of that stress from your day. Try sitting by yourself for 10 minutes and just take a breath in. Breathe through your nose to let go of all the chaos that may have happened throughout the day. You can also incorporate yoga, which aids in the meditation process.

Let’s not forget sleep! Strive for 6-8 hours. Remember, your body is like a machine, you need to keep it oiled and in tip-top shape for it to run at it’s best. If you’re not getting enough sleep, you’re causing oxidative damage, which causes your cells and DNA to build up, reducing our longevity.

Laugh. Amazingly enough. if you laugh for 10-15 minutes per day, you can burn up to 40 calories! So why aren’t you laughing?! It helps release endorphins to help you feel relaxed. Spend time with family and friends to gain the much needed benefit of humor and in-person social interaction.

In summary, living longer depends on how we react, what we choose to do, and how we live. Revive yourself from the inside with wiser food choices, letting go of the things beyond your control, and finding ways to alleviate stress in our lives. All you have to do is remind yourself of the simple life that our grandparents lived and how much of a difference it made in longevity and happiness.

As always consult your health professional. I hope this article finds you in good health.

Connie Stoltz-McDonald is an Integrative Nutrition-Certified Health Coach, CPT, Wellness Educator, Blogger and Author. From her passion for writing, she is excited to announce her first book release titled “Healthy Lifestyle- The inside secrets to transforming your body and health.” If you’d like to get a copy, you can connect with her at her website, www.lifestylehealthmentor.com, Facebook, Twitter, LinkedIn, or Instagram.

Sources:
www.scientificamerican.com
www.offthegridnews.com
www.mindbodygreen.com

Essential Exercise Hints and Tips

Joe Fleming/5 February 2018/ All MFN blog/

People usually exercise for two reasons: to stay fit and healthy, or to trim excess fat and reach their physique goals. Either way, there are many other health benefits that go hand in hand with working out.

The US Department of Health and Human Services reported that on a national scale, the average percentage of people who exercise regularly is only 51.6%. 150 minutes of moderately intense aerobic activity is recommended, however, to minimize your risk of certain diseases like cardiovascular problems, hypertension, colon and breast cancer, and diabetes mellitus.

And for older adults, doing exercise lowers the likelihood of suffering from dementia by about 30% and hip fracture by 68%.

Types of Exercise

If you have any condition that might affect or hinder you from performing certain physical activities, it’s best to consult with your doctor before starting a new exercise program.

Strength Training

Strength training helps tone your muscles, increase bone density, improve balance, posture and coordination, reduce stress in your joints, and increase muscle mass. These routines are built around the concept of working against resistance. It makes use of free weights, resistance bands, and weight machines while incorporating moves such as squats, lunges, and push-ups.

Aerobic Exercises

These workouts speed up your breathing and heart rate as well as strengthen and improve the condition of your heart and lungs. On top of that, doing aerobic exercises also build your endurance in the long run. Some examples include jogging, dancing, running, swimming, biking, and brisk walking.

Flexibility Exercises

Especially for older adults, being flexible and having a full range of motion can reduce the risk of injuries to the muscles and joints. Even if you’re still young, it’s still advisable to do stretching exercises before and after every workout to prevent injuries.

Balance Exercises

Improving your balance can help keep you steady and prevent fall-related injuries. A few examples are heel-to-toe walking, standing on one foot for 10 seconds on each side, and walking in a straight line.

Maximize Your Exercise With The Following Tips

Do not exhaust yourself
It’s okay to push yourself, but you should also listen to body cues. Instead of reaping various health benefits from the workout, your body might become too busy repairing all the damage it sustained. It might even lead to an injury, such as muscle strain and shin splints. If you feel pain in your shin, stop your workout and apply ice to the area. Wearing shin compression sleeves is good for injury prevention, but it can also help you recover faster by reducing pain and inflammation. As a rule of thumb, increase your workout intensity gradually.

Cool-down and stretch for 10-20 minutes
This is to relieve muscle tension and facilitate the return of your breathing and heart rate to their resting levels. You can walk in place for a few minutes to regulate your breathing. When stretching, make sure to focus on the muscle groups you used during your workout.

Eat bananas or potatoes
These are good sources of potassium (which aids in muscle recovery) that can replenish the mineral lost during the workout and prevent painful muscle cramps.

Drink at least 8 ounces of water
You need to rehydrate after the workout but no matter how thirsty you are, you need to drink it slowly. Sports drinks are good alternatives, but as much as you can, opt for water.

Don’t forget to rest
Just because you’re determined to bulk up doesn’t necessarily mean you have to spend all 7 days of the week working out. Resting for at least one day will help relieve muscle soreness, give your body time to heal, and prepare you for another week of exercise.

Reward yourself the right way
After a grueling and intense routine, you may be tempted to grab a soda or eat those glazed donuts. You should keep in mind that what you eat post-workout can have a positive or negative effect on your body, specifically when it comes to your muscles. Reward yourself by eating something healthy. Protein, vitamin C, and omega-3 are all important in muscle build-up and tissue repair so incorporate these into your diet. This is most crucial 30-45 minutes after your workout.

Get a good massage
A massage can promote circulation, remove stress and stiffness from your muscles, and relax your mind and body.

Ditch the alcohol
Again, this falls under the ‘reward yourself’ mistake. Although alcohol isn’t exactly prohibited, it’s also not recommended to consume a glass or two post-exercise.

Exercise and a balanced diet go hand-in-hand to help you reach your fitness goals. The fact that you already took the first step by exercising is commendable, but remember that your post-workout routine is also crucial!

Joe Fleming is the President at ViveHealth.com. Interested in all things related to living a healthy lifestyle, he enjoys sharing and expressing his passion through writing. Working to motivate others and defeat aging stereotypes, Joe uses his writing to help all people overcome the obstacles of life. Covering topics that range from physical health, wellness, and aging all the way to social, news, and inspirational pieces…the goal is help others “rebel against age”.

Healthy Aging: A Paradigm Shift to Personal Responsibility

Nicholas Prukop/17 January 2018/ All MFN blog/

The world today is dedicated to technology, advancing research and the access to unlimited information on all manner of subjects. Each of us relies on technology not only for our questions about life but also for receiving the answers. And oh, by the way, we want our answers NOW! The speed with which we live our lives is increasing everyday and sometimes it can be very frustrating to realize that we can’t “have it all – and do it all”.

In my opinion, what has been lost in the race to become technologically advanced, is the notion of healing our illnesses and addressing underlying CAUSES so that we may each partner with ourselves as positive and loving participants in our own care. The field of healthcare is also undergoing a transformation in the 21st century – a paradigm shift if you will – toward ever more increasing complexity and technological innovation. For the individual this has many positive aspects, but in many ways it is also becoming increasingly difficult to navigate – and understand not only “what it is – but how to use it”.

When I was a child, we saw our doctor for our shots and annual checkups for school. There were relatively no other aspects of this relationship than seeking help if we got sick or injured. The doctor was very often a family friend and most of the time was able to spend quality time with the patient on each visit.

Today we rely on the healthcare system to serve a wide variety of very complex health needs. The doctor is very often busy and can spend relatively little time discussing our issues in depth because the system is designed to maximise results, revenue, and optimise time. Specialties are now common for everything from brain, heart and lungs to bones, hormones and many others that require a referral from another physician and these visits typically involve further testing at each stop along the way (more complexity). The patient is “processed” and drugs are almost always involved in any recommendation or treatment.

The juggling of information and treatments is a significant part of any participation in the healthcare system of the 21st century. This complexity – and cost – is a major part of the challenge we face going forward in designing a “patient – doctor” partnership that can hopefully restore “some” of the basic strengths that were once a part of the “older” system of delivering healthcare to people when it was really a personal and individual service.

The partnerships that are most important in today’s world of healthcare are the following: pharmaceutical, insurance, medical, government, hospitals, and finally the doctor. The doctor is stuck between a “rock and hard place” because the system is driven by money and profits for the most part. Insurance companies control the payment systems and the patient – and doctor – are left to try and understand billing systems and other ramifications of the “treatment process”.

The healthcare model of the future

The way I see it now is that we are EACH responsible for our own health (the new paradigm) and the outcomes of our choices will determine the results that we obtain in securing – or losing – our health. In the period between 1988 and 2011, I was unable to afford health insurance so I “bet on myself” and the result turned out well. I used my fitness world as my insurance program and made sure to protect myself from risk to the best of my ability while training my body, mind and spirit to be as healthy and fit as possible.

Once I qualified for Medicare at 65 in 2011, I continued to behave as though I had no insurance and have done quite well with this strategy to the present day. It does not mean that I will NEVER need to see a doctor or use the insurance I now have, it just means that I have been able to live in a world of my OWN making without ever being “stuck” in a system that does not know me and could care less about what I need. I believe I am an example of the possibility of health as it could exist in the future if we each take care of ourselves properly every day of our lives and remember the aspects that WILL characterize our true individual healthcare program:

what we think – whether our thoughts are constructive or destructive;
what we eat – whether we eat healthy and natural foods as opposed to unhealthy, packaged foods full of preservatives;
what we feel – whether our emotions are positive (e.g. love, compassion, patience, understanding, etc…) or negative (hatred, anger, frustration, etc…);
what we choose to do (or not do) – a number of lifestyle choices such as smoking, fitness and using drugs, will impact our health;
what we believe.

This “wellness” concept I am describing is in “play” today in many forms and is increasingly becoming the “model” by which all healthcare programs will be judged in the future. True “prevention” to me is NOT only testing for disease but depends on making the best choices we can every single day of our lives and becoming responsible and accountable for those choices going forward (personal responsibility). I am not saying we will never need others to help us because the unforeseen aspects of life always have a way of “showing up” in our lives regardless of how carefully and thoughtfully we have behaved in our lives.

What I believe to be the healthcare model of the future going forward will be a partnership not only with ourselves but with professionals who have the time, knowledge, and ability to address our needs from an aspect of “healing – not curing” what ails us.

When my father passed away from cancer in November of 1983 at the age of 64, he had taken on no responsibility for what had gotten him sick in the first place. He had also taken no part in his treatment to try and overcome the challenges he was going to face going forward. I believe this “passive” behavior played a part in contributing to his death at a relatively early age. Smoking, poor diet, lack of exercise and many stressors “seen and unseen”, “known and unknown” (and much more) probably “disabled” his ability to know what was happening to his body as he aged.

rsz_healthy This experience at age 37 probably did more for me than I will ever know since I would be tested in the years ahead by many failures, challenges, hurts, resentments, guilt and suffering – all CAUSED by me and the choices I made in my own life. The ONE thing I did right was make a commitment to my OWN health and fitness needs and when the time came to deal with the consequences of my choices – I was able to DO SOMETHING I loved – and that was run. This is why I can say today that running saved my life – because I truly believe that it did. Fitness was my anchor. My advice to you today?

Get moving!
Eat a healthy diet.
Don’t smoke.
Create positive health habits by making thoughtful choices.
Don’t wallow in the past and dump all your regrets.
Don’t let your fears dominate your thinking and be open to change.
Bless your gifts and those that love you.
Be grateful for being alive today and never take your life for granted.
Remember to smile everyday and be open to new experiences.
Get off your phone and step away from your devices – and computer – and “take a break” from self imposed pressure and stressors.
Finally, take time to be with your own thoughts and let them “wash over you” until you feel happy with what you are thinking. WHAT WE THINK – WE BECOME”.

Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.

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

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

Should You Eat Healthy Everyday?

Ashley Koff, RD/16 January 2018/ All MFN blog/

Recently I received a note from a trainer saying “things to be done EVERYDAY, eat healthy everyday…”. As I thought about this recommendation, I realized there are three issues it presents for almost all of us.

So before I answer, let me address those:

We have no working definition of “healthy” eating in this country.

Truth. Now that’s sad. We have government definitions. Those have influence from trade associations and also are very one-size fits all. We have practitioners (those who currently work with others – at least two people – on their health), we have coaches, we have influencers, we have authors, and we have currently healthy people sharing their takes, tips, resources and definitions of healthy. Then we have products marketed, even named, “healthy”. But what we don’t have is one definition of what healthy eating is today.

We have many days. Hopefully, you and me, we have lots of days ahead of us.

So to do one thing, several times, for all those days seems daunting, even unrealistic. When we give recommendations or set goals that are unrealistic, in my opinion, we are more likely to fail. I’m not sure humans versus robots are wired to do the same thing everyday.

We can control a lot.

But we can’t control each day, and as such, life happens where eating healthy one day may be not just a choice to skip but a reality – like a winter storm happens, and the stores are closed except the gas station and it’s out of most food. This isn’t an excuse, but rather a reality. Not a frequent reality, but it busts the everyday goal.

So NO you shouldn’t eat healthy everyday. But what you do need to do is give your body the resources it needs to run better, more often. To do this demands that you a) Assess where you are at b) keep what’s better and c) act better, not perfect, more often. That’s right, move over “eat healthy everyday” and enter “choose your better nutrition more often.”

Semantics are everything. What goal are you working towards? Have you written it out? Have you said it out loud? Is it doable? Need help?

Let’s get better, together.

Originally printed on ashleykoffapproved.com. Reprinted with permission.

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

The Exorbitant Costs of Single-Minded Identity Construct of Old Age

Adrienne Ione/9 January 2018/ All MFN blog/

When you read the words “young-person” in a sentence, what is the image that comes to mind? What about when you hear the words “old-person?” Do you readily form an opinion or do your initial thoughts come in the form of questions: “I don’t know. I need more information? What do you think?” If a clear image comes to mind, then one line informing these socially constructed ideas of aging can be traced to our education system, one that rewards outcome over process.

With such a strict adherence to outcome, we mindlessly develop a world view that we rarely, if ever, question. Freud suggests that although our initial interpretations of the world may be later refuted, we tend to cling steadfastly to these original views.[1] Possibly damaging views are what serve as a lens through which all future information passes.

In childhood we develop ideas of old age. At the time, the way in which we construct this concept may be rather irrelevant information. Old age doesn’t pertain to youth. Or does it?

Our most prominent images of old age can be described by what psychologists refer to as “premature cognitive commitment.” These original concepts of old age become the foundation on which we identify as we age. We live to fulfill these ideas and uphold these images. As Ellen J. Langer suggests, “premature cognitive commitments are like photographs in which meaning rather than motion is frozen.”[2] In other words, in our youth, we hear words such as stodgy, grumpy and crabby to describe old people. Later, as adults, as old people ourselves (if we are so fortunate) we do not question this image. We may act in these ways even if we don’t genuinely feel this way because, well, we’re old and this is what old people do. Unquestioned. This stunted potential is yet another cost of the mindlessness of aging.

Similar to the views promoted by physicists James Jeans and Sir Arthur Eddington who thought the universe to be best understood as a great idea, we can think of old age in the same light. Aging exists to be interacted with. The idea of old age is incomplete. As you age, you get to inform the structure and meaning of old age. Your identity adds a uniqueness to what it means to be old.

Our orientation to the world directly informs our identity. In the U.S., success is so strictly tied to outcome. A self-image that is based on outcome fails to recognize the value of process. As we age, we could greatly benefit from regarding process as perhaps even more valuable than outcome. Furthermore, if we adopt a mindful approach to aging, then we can conceive of the possibility of new categories, a constant recreating or reorganizing of information that defines and interprets our understanding of our world and of old age.

St. Augustine said, “The present, therefore, has several dimensions. The present of this past, the present of things present, and the present of things future.” If we take into consider the process of living, one that is as varied as there are dialects in this world, and use this to inform a construct of old age, then we can see where different processes of old age can occur. It is possible for many images of old age to exist.

By adopting a coherent mindful approach to aging, we may not only reduce the costs of mindlessness we may also extend the quality and years of our life. I don’t know. I need more information. What do you think?

[1] Sigmund Freud, “Analysis terminable and Interminable.”

[2] Ellen J. Langer, Mindfulness.

Have You Recruited Yourself?

Kelli Calabrese/3 January 2018/ All MFN blog/

If You Are Making Excuses, You Are Not Sold Out On Reaching Your Goals! Don’t Be A Quitter!

Do you know someone who sets a goal and runs after it with massive action? I have friends who act like androids continually crushing their goals and rising to the top at whatever they set out to do. I realize they are rare, however far too many give up too easily on their dreams.

A select few give their dreams their all. They are in the minority.

So what’s the difference between making excuses and quitting versus putting your head down and being fully sold out and attached to reaching the most excellent outcome?

You need to sell yourself. You need to sign yourself up fully for what ever it is that you want to do, be, have or give. Your belief in the outcome must be unshakable.

If you were Thomas Edison, would you have invented the lightbulb? Would you have failed over 1,000 times and kept believing it was possible and putting all of your resources into making it a reality?

The truth is that some of you already quit on your 2018 goals because you never fully believed it was possible. You might say that you want to lose weight or quit smoking or pay off debt or take that dream vacation, but do you know that you know that you know, deep in your soul that you will make it happen? Are you willing to invest the resources and do what ever is necessary to achieve it?

How can you increase your chances of achieving your 2018 goals?

Write them down, read them daily, make them public.
Build EXTRAORDINARY belief in yourself, your product or service and your ability to make it happen.
Recruit others to share the vision, advise, hold accountable, support and mentor you.
STOP making excuses. Once you complain or make excuses you have one foot on the breaks and are close to quitting.
Find someone doing what you want to do (or be or have or give) and duplicate their success.
Set up rewards along the way and have a celebration planned for when you achieve your goal. Recognition, fun and celebration make the hardness in transforming, stretching and growing more manageable.
Have a daily method of thinking and acting that moves you closer to your goal each day.
If someone quits after a month or 2 or 6 they weren’t truly committed. They didn’t even give the seeds of their work time to grow.

How could you expect someone else to commit and follow you when you weren’t TRULY committed?

The moment you recruit yourself is the moment when everything changes. It won’t typically happen right away but it will happen!

When your goals are achieved you will enjoy the sweet spot of your passion, purpose and profit coming together! It’s priceless.

Reprinted with permission from Kelli Calabrese. Visit her website, kellicalabrese.com

Kelli Calabrese MS, is a 32 year fitness, nutrition and lifestyle professional who is a clinical exercise physiologist, former health club owner, corporate fitness manager and she founded a school that prepared over 3,000 people to become certified fitness pro’s. She was the lead fitness expert for eDiets, Montel Williams and was interviewed for Jillian Michael’s position on the biggest loser.