Healthy Aging Archives - Page 38 of 46

Shower Safety Tips for Seniors

Joe Fleming/23 October 2017/ All MFN blog/

According to CDC, people over 75 are twice as likely as younger people to have a nonfatal injury in the bathroom. The risk for people over 85 is four times higher. Every year, more than 400 people drown in bathtubs, while thousands fall, which leads to fractures and injuries. There are three main reasons behind this: firstly, seniors have limited mobility, moreover many medicines they take can also cause hypotension or dizziness. Lastly, many surfaces in the bath, such as metal, porcelain, tiles, etc., are slippery, and even with very little moistures on them, they can turn into a skating rink.

You can do a few things to minimize the risk of injury, which might otherwise lead to permanent disability or even death.

Make sure the water isn’t too hot

Seniors are at a twofold risk from hot water. The ability to feel heat decreases with age, and certain medications or neurological damage can further diminish this ability. Besides, older citizens have a comparatively thinner skin, which means even a brief exposure to hot water can result in burns. Therefore, make sure your water heater temperature doesn’t exceed 120F degrees.

Make your bathroom a skid proof zone

The biggest culprit behind bathroom injuries are the slippery surfaces. Some people use non-slip decals to address this, however, they don’t cover the entire bathroom. Your bathtub can be extremely slippery because it stays wet most of the time. Seniors can not only slip while stepping into it but also when trying to get up. A CDC study shows that seniors are more like to fall when sitting down on or getting up from the toilet. In addition to your shower stall, the bathtub and the whole bathroom floor should be covered with a mat and rugs with rubber backing.

Ensure better accessibility

Remove any obstacles that are close to the bathroom door, and ensure adequate lighting. Many seniors will feel the urge to urinate at night; poor lighting can be a significant hazard in this case. Remove anything that can easily be tripped over. Also make sure that the commonly used items such as shampoo, soap, towel, etc. are within easy reach. Consider getting door locks that can be opened from the outside as well, so they can have privacy and caregivers can reach out in case of any mishap.

Install safety fixtures

This can be an extremely beneficial investment as it can help older citizens move around without risk of falling. Consider shower grab bars, raised toilet seats, and non-slip grip tape to help prevent falls. Grab bars are particularly beneficial as they can be used as an anchor point when moving in or out of the shower. Also, grab bars can help you loved senior brace themselves in case of a fall.

Offer supervision

If possible, have someone at the ready when your senior is in the bathroom. This can be hard, but you don’t have to stand outside the bathroom all the time. Just make sure you are attentive when they’re in. Seniors with mobility issues might be aided by someone who can assist them with bathing like a caregiver or home health aid. At the very least, they should be assisted in and out of the bath tub to prevent a fall.

Some of these tips are easy while others require more effort, however, they can all go a long way in ensuring the safety of your loved ones and minimizing the risk of injuries in the bathroom.

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”.

Trainer helping senior woman exercising with a bosu balance

Strategies to Improve Your Balance and Stability

Carisa Campanella/19 October 2017/ All MFN blog/

Challenges with balance and stability can happen to all of us as we get older, but is certainly more prevalent in our Parkinson’s community. Maintaining lower body strength in conjunction with balance is very important as it decreases one’s chances of falling. Balance is defines as the state of having your weight spread equally so you do not fall; stability is the quality or state of something that is not easily moved. In order to maintain balance and stability, we need to have our center of gravity over a strong base of support. If your center of gravity standing upright is the area of your belly button – then your feet are your base of support. Standing with both feet on the ground spread just past shoulder width offers a stronger base of support than standing on one leg or with your feet very close together.

There are many issues that can affect your ability to balance yourself while standing or walking. Trouble with vision, lack of lower body strength, poor posture, medications, low blood pressure, and inability to properly lift our feet are all contributors. So how can you better prepare yourself to stay strong on your feet?

Slow Rise: When standing up from a chair or rising out of bed – do so slowly and wait about 5 seconds before you begin to walk. This enables your body to adjust to the change of position.

Hands Free: Keep at least one hand free at all times while walking – carrying an object with both hands can interfere with your ability to balance.

Arm Swing: Attempt to swing both arms from front to back while walking – this also helps maintain an upright posture and reduces fatigue.

Walk Consciously: Always strive to consciously lift your feet off the ground while walking; a shuffling gait can cause one to trip.

Make a U-Turn: When trying to navigate a turn while walking, use a “U” technique of facing forward and making a wide turn as opposed to pivoting sharply.

Helping Aides: Don’t be intimidated by canes, walking sticks, walkers or grab bars. These helpful devices can keep you safe and prevent a fall.

Keep it Simple: Only do one thing at a time when you are on your feet. Using a phone, gazing around, or even drinking a beverage can be a distraction and affect your balance.

In addition to taking these steps to maintain your balance and stability – take precautions in your home to make it safe. Loose throw rugs, scurrying pets, wet bathtubs and slippery staircases can cause danger in your home and throw even the most strong and stable person off balance. Also, working with a fitness professional to strengthen your stomach and leg muscles will help keep you more stable and lessen your likelihood of falling if you were to lose your balance. A strong body is a more stable body!

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

For Optimal Workouts, Learn to RECOVER Like the Pros

Nicholas A. DiNubile, MD/18 October 2017/ All MFN blog/

Your body was built to move but to move effectively and efficiently, especially over the long haul, it needs to rest. At any given point in time a significant percentage of competitive athletes and even fitness buffs are over-trained. The “overtraining syndrome” is brought on by athletes falling into the ‘too much, too hard, too frequent and too little rest’ mode. Usually done to improve performance, but ultimately resulting in a point of diminishing returns- or gains actually turned to losses. Common symptoms can include all of some of the following: fatigue, irritability, muscle soreness, difficulty sleeping, elevated resting heart rate, decline in performance and even the onset of overuse injuries.

Exercise and the training associated with it, are a very powerful stimulus. Your body is challenged on multiple levels, from individual body parts to the system as a whole. For example, if you do a typical weight training session, each muscle that you work is stimulated and there is a local response in that muscle. There is also a cumulative metabolic cost to your entire system from that workout. This is true also of any vigorous workout including running, cycling and swimming. Local body parts are challenged as is the entire system. Your body needs to recover from both, and each has its own timetable.

To make gains – either muscle growth with weight training or cardiovascular with aerobic exercise – you need the exercise stimulus (ideally a near maximal effort) followed by adequate rest and recovery. It is on that rest stop where gains are actually made, as the body repairs itself, adapts, and you are taken to the next level. It should be clear why the mindset of “if a little is good, more is better” does not work here. It is also why smart successful professional and high performance athletes schedule recovery time as they would a workout, practice or a training session. It is critical to optimal performance. In fact, in recent years, we have made such tremendous gains in the areas of training and nutrition, that we may be reaching the point of maximum benefit for those variables. I believe that recovery is the next frontier in optimal training and achieving peak performance.

Also recovery doesn’t mean you need to be on the coach doing nothing. There are forms of “active rest” that can actually enhance and speed recovery. Take a walk or do a very light aerobic activity. Blood-flow to the nooks and crannies of the body enhances recovery and the repair process. Also, try yoga, get a massage, or hit the whirlpool. Water is a great medium for recovery, so hit the pool and try some light movements like treading water. But think twice before taking the ice plunge as recent research suggests that ice baths may delay or interfere with the recovery process. Drinking plenty of water and eating properly are also critical. The timing of your nutrition is also important, especially after a hard workout, as there is a golden 30-60 minute post-workout window where certain nutrients can make a recovery difference. Chocolate milk is one nearly perfect choice. And never underestimate the power of getting adequate shut-eye. The body repairs itself mentally and physically during sleep. I recently saw a funny but astute tweet (by Shower Thoughts @TheWeirdWorld) that said, “your bed is pretty much just a charger for your body.”

When it comes to the body’s adaptability and recovery response, the key is not pounding your body the same way everyday. Also follow the 10% rule-never increase your program (i.e. the amount of weight lifted or miles logged) more than 10% per week. This especially true when coming off an injury. Trying to make up for lost time courts disaster. Increasing the intensity, duration or frequency of your workouts too rapidly can interfere with your body’s amazing ability to adapt, resulting in overtraining, injury or both. Also there are new technologies like the Marc Pro device that can enhance muscle recovery and it is no surprise that so many professional and high level athletes are using it regularly. For those aging athletes and Master’s athletes, remember that the body does not recover as efficiently as we age, so you may need a little longer time to bounce back.

Remember what Lau Tzu said many years ago, “a bow that is stretched to its fullest capacity may certainly snap”. In your effort to constantly improve your fitness or specific sports skills you are probably at times pushing yourself to that very brink. Be aware of that predictable time of vulnerability for you, one that is usually remedied by a little R&R thrown into the mix.

So, for optimal gains, in the gym or on the field, learn to kick back at times. Give yourself a break – you will comeback even stronger.

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

Objecting to Aging

Adrienne Ione/16 October 2017/ All MFN blog/

In the above court case, “Persons who Object to Aging v. United States of Aging” plaintiffs filed this action challenging the Aging’s Executive Order on natural processes. The People seek a finding that certain sections of the Executive Order are contrary to their desires to live forever, be young and abstain from societal objectification. Constitution and laws of the United States of Aging, and enjoining Defendants from implementing or enforcing those sections of the natural aging process. The People further seek entry of a nationwide temporary restraining order against all acts of aging – biological, social, cultural, internal and political. The judge presiding over the matter: Honorable Time, concludes “Before us today is present not a case of wanton and reckless behavior. Rather, we witness an unveiling of the beauty of time in all of its folds and uncertainties.” A bench warrant has been issued on the grounds of the written accusation of United States of Aging being guilty for a natural act. The case has been relegated to collections until further notice.

Seated in the courtroom, among a group of people diverse in ages and thoughts, you quickly rise to your feet and let out a screech, “Objection your Honor.” Also seated in the courtroom is Stevie Nicks who exclaims, “I want to be age appropriate. I don’t want to be that girl you see walking away and she looks 25 and then she turns around and she looks 90.”^[1]

In an era that is ripe with resisting, anti-everything, detesting and protesting, perhaps we can find comfort in shared experiences. It may behoove us to seek out similarities rather than differences. Discussions in the courtroom among proponents of objecting to aging, are quick to rely on arguments that are toothless tigers. They quip, “Hey, objecting beats the alternative. You know, succumbing to the decay.” In the United States of Aging, no one wants to be seen waving their white flag, a symbol of surrender, and more pointedly, weakness. However, what if we change the script? And shift the meaning of what it means to be old. What if the images and the bodies of aging were more closely aligned with models in advertisements for Benetton?^[2] On an individual level, how would a social and cultural aging situate the way people internalize their aging process?

Perched on high, Honorable Time demands, “Please be seated.” Proponents of your objection turn the volume up on their snickering and clamor and the commotion and fracas crescendos until, “Order in the courtroom,” gruffly and vehemently reverberates among the walls from the booming voice of Honorable Time. Honorable Time delivers the verdict:

Today, we have been presented an incomplete case. It is unclear whether the plaintiff is requesting youth be on trial, the mind, the demeaning social inculcations of aging, the cultural misunderstandings of aging, or everyone else who does not object to aging. Therefore, it is in our dutiful interest, as a civilized United States of Aging, to further investigate the true and whole indecency of the quasi-crime presented before us today. At this point, it is paramount to understand the complexities and total gravity of the aging process and the social and cultural extensions of roots. I have not been convinced, beyond a reasonable doubt that aging is indeed a crime. I have heard witnesses from all sides, and yet it is still not clear to me how the plaintiffs would be satisfied in this situation.

Steven Tyler once wrote, “You have to lose to know how to win.”^[3] In a similar vein, perhaps you need to be old to know how to be young. Or maybe old and young are purely made up categories that reinforce the social construction of certainty and uncertainty. As previously noted, perhaps it is time to write a different script on what it means to be old. The current working definitions of old, predate contemporary technologies and social categories. Prince concurs with his remarks on time. “Time is a mind construct.”^[4] Times change. Minds change. Let us come together in our shared experiences. Rather than resist, give a hug. Hug yourself. Hug your old self. Hug your young self. Old and young are constructs. To the sun, we are all young.

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

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

References

[1] Stevie Nick did not actually appear in this hypothetical courtroom. Rather, her comment was from an interview that appeared in Rolling Stone.

[2] For an example of United Colors of Benetton advertisements, please visit Benetton.com

[3] Steven Tyler, American singer-songwriter for Aerosmith, wrote these lyrics for “Dream On.”

[4] Dorian Lynskey, “Prince: ‘I’m a musician. And I am music.’” The Guardian (June 23, 2011).

Exercise and Endorphins

Jaclyn Chadbourne/11 October 2017/ All MFN blog/

Feeling too grumpy or stressed out to exercise? Think again.

A little exercise can go a long way in reducing stress and making you feel good, along with its many other health benefits, like improving/maintaining physical fitness, preventing disease and treating symptoms.

Life is complicated. We are all busy with our own personal challenges and to-do lists. Not to mention the winter months, which can make even the hardiest New Englander want to curl up into a ball and stay in bed until spring finally arrives. But, as tempting as that sounds, it’s not likely to improve your mood at all. If you’re feeling down, resist the urge to mope and get moving.

Studies have shown that moderate to intense exercise can help…

Minimize stress or improve ability to handle stressful situations
Minimize anxiety and reduce of depression
Improve self-esteem and perception of self
Improve sleep patterns and hence energy during awake hours

For those interested in the science behind it, when your body is subjected to certain stimuli (including exercise) your hypothalamus calls for the release of endorphins, and the cells in your body that contain them respond. When endorphins lock into special receptor cells, they block the transmission of pain signals and also produce feelings of euphoria. But endorphins can’t do it alone…. exercise also raises levels of other mood-boosting chemicals like serotonin, dopamine and norepinephrine. The combination of endorphins and these other neurotransmitters produces and effect often referred to as “the runners high”.

In reflecting back on my time as a distance runner, I remember saying many times that it wasn’t always the act of running that got me out there day after day – but rather, the tremendous feeling that I got after my run that had such a positive impact on my outlook. But you don’t have to be a runner to enjoy the benefit of the runners high….just 30 minutes of physical activity can elicit this effect on the body and improve our mood on a chemical level.

How else can it affect us?

During a fast-paced tennis match or an intense kickboxing class, you’ll find that you concentrate more on your body’s movements than on the things that are irritating you or stressing you out. Redirecting your focus can help calm and clear your mind. This is referred to as “Active Relaxation” or the capacity to focus on rhythmic motion that can produce a relaxation response within the body.
By reducing our levels of stress, anxiety and depression, we can also sleep better at night, thus improving our energy during our awake hours and reducing irritability and depression often associated with inadequate sleep. How to get started? Consult your doctor or an exercise professional if you’re new to exercise or have health concerns. Safety first! Start with small, manageable goals and choose an activity that you enjoy. Exercise shouldn’t feel like a chore. Then make room in your schedule! Make your health a priority and set aside time each day to focus on you. You’ll be glad you did.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Principal, Director of Research and Development – ‎Universal Medical Technology, LLC and United Medical Gym, Inc in South Portland, ME. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help support community resources for all special populations and to implement and oversee clinical protocols.

References
http://www.nbcnews.com/id/18043835/ns/health-fitness/t/getting-high-exercise/#.UwJ-wvldXtI
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469
http://www.webmd.com/fitness-exercise/features/runners-high-is-it-for-real

The Benefits of Adding Tai Chi to Your Exercise Regimen

Dianne Bailey/25 September 2017/ All MFN blog/

“Tai Chi is better than a glass of wine!”

The above quote is an actual proclamation from one of my students at the end of class one night. Let’s take some time to look through all the things that you can expect from learning this relaxing, slow martial art.

Because Tai Chi offers a slow, meditative approach to movement, some people question it as an exercise modality since the aerobic component is not high. You should not dismiss it, however, simply because you might not break a sweat doing it! The intensity of this form of exercise can be increased or decreased depending on the depth of the postures and the duration of practice. It is certainly a low-impact form of exercise which is beneficial to people with existing joint issues and to people who want to avoid joint issues.

Let’s take a look at both the scientifically proven benefits and the anecdotal benefits that occur with the regular practice of Tai Chi.

Physical benefits

As you would expect, there are many physical benefits when one practices any form of exercise over a period of time. The benefits that research has proven with the regular practice of Tai Chi are surprisingly far-reaching, especially in our current climate of anti-aging remedies. The Mayo Clinic lists some of the benefits of Tai Chi as:

Improved aerobic capacity
Increased energy and stamina
Improved flexibility, balance and agility
Improved muscle strength and definition
Enhanced quality of sleep
Enhanced functioning of the immune system
Reduction in blood pressure
Reduction in joint pain
Improved symptoms of congestive heart failure
Reduction in the risk of falls in older adults

That list is impressive just by itself! There are other studies that have proven improvement for those who live with chronic conditions such as fibromyalgia, Parkinson’s disease, osteoarthritis, COPD and others. It has also been proven to improve bone mineral density in elderly women. One study (Tai Chi Chuan: an ancient wisdom on exercise and health promotion) even stated that, “The long-term practice of Tai Chi Chuan can attenuate the age decline in physical function . . . .” It’s no secret that we are living longer now due in part to medical advances. It can be argued that we are not necessarily living better, however. The practice of Tai Chi can possibly be one of the ways we are able to increase the enjoyment of our later years because of the improvements it provides in physical function.

One of the biggest concerns of aging is falling. Obviously, the physical detriment of broken bones or concussions or even just severe bruising are difficult for the aging population to deal with. The mental effect of being scared it will happen again is even worse, however. There are many studies that show a rapid decline in independence after just one fall. Clearly, working on balance is an important concept to help prevent falls. In a meta-study, authors Wong and Lan wrote in “Tai Chi and Balance Control” that, “recent studies substantiate that Tai Chi is effective in balance function enhancement and falls prevention.” They also concluded that, “Tai Chi improves static and dynamic balance, especially in more challenging sensory perturbed condition.” A different study on the effect of 4-and 8-week intensive Tai Chi training on balance control in the elderly concluded that, “even 4 weeks of intensive Tai Chi training are sufficient to improve balance control.” Anecdotally, I have witnessed this in the classes I teach. Many of my students comment on the marked improvement in their balance. One student in particular related the story of how she and her husband were hiking and she was getting frustrated because she felt unstable going over the rocks. Then she remembered her Tai Chi training and started to incorporate some of the principles of columns and weight shift, and she immediately felt more balanced and in control on their hike!

One of the other anecdotal effects that I have seen in my classes is weight loss with Tai Chi. It is not something that people express as a goal when they start Tai Chi, however, I have had several students who have admitted that beneficial weight loss has been a side effect of their training.

Mental benefits

The benefits of Tai Chi are not only substantiated as physical benefits. There are important mental and emotional benefits as well. Let’s return to the list of benefits from the Mayo Clinic. They also list the following as resulting from practicing Tai Chi:

Decreased stress, anxiety and depression
Improved mood
Improved overall well-being

And I would add the following to that list:

Increased mental focus
Improvement in working memory/executive function
Social enjoyment and interaction

The studies concerned with the effect of Tai Chi on psychological well-being are not as conclusive as the studies on the physical benefits due in part to the obvious reliance on subjective measures. In general, however, the studies do demonstrate beneficial effects in regard to practicing Tai Chi for depression, anxiety, stress management and mood disturbance. One study on the therapeutic benefits of Tai Chi exercise (Kuramoto AM) states that, “Tai Chi can influence older individuals’ functioning and well being . . . and the positive effects of Tai Chi may be due solely to its relaxing, meditative aspects.” Just the other day, I had a student comment to me after class that, “It always seems that whatever I’m dealing with on a particular day just eases back into the proper perspective when I’m done with Tai Chi. It obviously doesn’t make the problem go away, but it feels like I can approach it with a better mindset and a healthier attitude.” That’s really the beauty of Tai Chi. It’s not some mystical, magical force or religion. In one study that measured heart rate, adrenaline, cortisol and mood during Tai Chi (Jin P), “Relative to baseline levels, subjects reported less tension, depression, anger, fatigue confusion and state-anxiety. They felt more vigorous and in general, they had less total mood disturbance.” In another meta-analysis regarding Tai Chi exercise and the improvement of health and well-being in older adults (Yau MK), “There is considerable evidence that Tai Chi has positive health benefits; physical, psychosocial and therapeutic. Furthermore, Tai Chi does not only consist of a physical component, but also sociocultural, meditative components that are believed to contribute to overall well-being.” This same study concluded that, “It is recommended as a strategy to promote successful aging.” That’s quite an endorsement! You might say that Tai Chi comes close to being a fountain of youth for those that practice it!

In my own experience, I have seen the improvement in mental focus and working memory. If you are not “in the moment” and really thinking about your movements and how to apply the principles of Tai Chi . . . you will get lost! You can’t think about what’s for dinner that night, or the fight that you had with your spouse the night before. You must focus your mind on the task at hand and that actually causes a relaxation and meditative effect. Because many of the movements force you to cross the midline, you are also forcing your brain to function in a different pattern by making the left side talk with right side. Jean Blaydes Madigan, a neurokinesiologist states that, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” Wow! You are actually making your brain function better on all levels with the simple practice of Tai Chi!

In two different meta-studies concerned with the cognitive performance in healthy adults (Zheng, G, et. al and Wayne PM, et.al), they both concluded that “Tai Chi shows potential protective effects on healthy adults’ cognitive ability. Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning.” Executive function is defined on WebMD as “ a set of mental stills that help you get things done.” Who doesn’t need to get more things done in their life?? And unfortunately, if we don’t work at it, executive function declines as we age https://holisticdental.org/klonopin-for-anxiety/.

The last point I want to mention about the benefits of practicing Tai Chi is the most subtle, but certainly a very important point, especially as we age. I see a community develop in my classes that is so strong, it supports each member and provides a social interaction that is rare in our society. Many studies have shown that for successful aging, people need to be involved and to interact with each other. My students come to class to enjoy the benefits of Tai Chi . . . but they also come to class to enjoy the social interaction and support from their classmates. This kind of support and interaction can happen in any number of different venues, of course. I think the combination of the relaxing atmosphere, a non-intimidating, simple to move kind of exercise and the joint experience of learning something new that has a calming influence on your mood is un-paralleled in the exercise world. Tai Chi brings together your physical well-being with your mental and social well-being in a unique experience that can be practiced for years. Better than a glass of wine, indeed!

Dianne Bailey has been providing professional weight management and sports conditioning training for individuals since 2002 and opened The Conditioning Classroom, a private personal training studio, in 2006. She earned the prestigious designation of Certified Sports Conditioning Specialist from the National Sports Conditioning Association in 2007. In addition, Dianne is a Certified Tai Chi Instructor (level 1) through the American Tai Chi and Qigong Association and leads the Tai Chi program here at the studio.

Strategies to Enhance Cognitive Fitness

Carisa Campanella/19 September 2017/ All MFN blog/

Often when we hear the term “fitness” – we automatically think of our physical health. Being mentally fit is equally as important. Cognitive fitness is a state of optimized ability to reason, remember, learn, plan and adapt that is enhanced by certain attitudes, lifestyle choices, and exercises. Better cognitive fitness translates into the ability to make better decisions, solve problems, and deal with stress and change. Neurogenesis is the process of developing new chemical messengers called neurons in the brain. This process can be profoundly affected by how you live your life. Here are eight strategies to help you facilitate the process of neurogenesis and have optimal cognitive functioning:

Daily Physical Activity: Aerobic activity for 30 minutes, three times per week helps improve brain blood flow and enhances memory performance. Regular exercise also releases brain chemicals called endorphins which reduce feelings of depression.

Be Open to New Experiences: Have you ever wanted to learn to play golf or sing in a choir? Participating in experiences that are unfamiliar and mentally challenging will strengthen neural connections in your brain.

Be Curious and Creative: Participating in arts and crafts projects leads to innovative thinking, and musical training may improve function and connectivity of different brain regions. It’s always a great time to take up painting, poetry, or piano!

Develop Meaningful Relationships: Studies have shown that the health consequences of feeling lonely can trigger psychological and cognitive decline – as well as alter immune cells and increase feelings of depression. Make every effort to engage with other people whenever possible.

Get Enough Sleep: Healthy sleep consolidates learning and memory and is necessary for clear thinking and optimal brain function. It is easier to sleep well in a peaceful and natural environment free of clutter.

Reduce Chronic Stress: Chronic stress produces a hormone called cortisol that can damage the brain. Chronic stress can also trigger long-term changes in brain structure that can lead to cognitive decline. Healthy ways to relieve stress include deep breathing, physical exercise, or talking with a trusted friend or family member.

Eat Specific Healthy Foods: Food plays a vital role in the health and proper functioning of the brain. Strive to eat real, whole foods such as fruit, vegetables, whole grains and lean meats – and drink eight 8oz bottles of water each day to keep brain cells hydrated. Apples, avocados, blueberries, unsalted nuts, broccoli and brown rice are great food choices for brain health.

Regular Learning: Continual learning is one of simplest methods to boost brain function. The size and structure of neurons and the connections between them actually change as you learn. Learning can include studying a new subject, travelling to a different place, learning a foreign language or participating in a new volunteer activity.

Practicing these strategies along with having a positive attitude will not only enhance your cognitive fitness, but also your quality of life!

The PHIT Act: Insurance Reimbursement for Fitness Trainers?

MFN/13 September 2017/ All MFN blog/

Senior Woman Holding Fitness Sign With Family In Background The PHIT Act (Personal Health Investment Today) H.R. 1218 (U.S. House of Representatives) & S.2218 (U.S. Senate) is pending legislation that expands the IRS definition of a medical expense to include physical activity as a form of prevention. The practical impact of this definitional change would allow consumers to use their pre-tax medical accounts (HSAs & FSAs) on physical activity expenses to promote healthy lifestyles. The PHIT Act is an innovative concept that helps address two major Congressional concerns: (1) rising health care costs (2) the budget deficit. The rise in sedentary lifestyles is a major contributor to higher obesity rates and an increased incidence of expensive, preventable chronic illnesses. The PHIT Act will help reverse the ‘Inactivity Pandemic’ by providing an economic incentive to invest in physical activity. If enacted, physical activity expenses could be reimbursed using money in pre-tax medical accounts.

THE PHIT ACT: GREAT FOR THE FITNESS INDUSTRY

With nearly 82 million Americans who are physically inactive, working out in a health club, attending a group fitness class, or hiring a personal fitness trainer are three ways that Americans of all ages can get off the couch and moving.

“The best way to address our health care crisis is to improve health through exercise and physical activity,” says Tom Cove, president/CEO, Sports & Fitness Industry Association (Silver Spring, MD). “Being a member of a health club can be a great way to stay physically active for a lifelong physical activity that can make a difference in the health of Americans. The PHIT Act will encourage increased participation in fitness activities.”

To encourage your local Congressman and two U.S. Senators to pass the PHIT (Personal Health Investment Today) Act, PHIT America has created an electronic letter on its website (PHITAmerica.org) which can be sent to members of Congress on Capitol Hill, asking them to co-sponsor and support the PHIT Act.

HOW WOULD THE PHIT ACT WORK?

Currently, pre-tax medical accounts are primarily used for reimbursement of medical expenses once you become sick. The PHIT Act would allow taxpayers to place up to $2,000 a year in existing pre-tax medical accounts for reimbursement of physical activity expenses.

By attaching a financial incentive to a physically active lifestyle, it will result in improving the health of all Americans. The PHIT Act will put prevention in our health care system and increase spending in the fitness industry.

“The PHIT Act would allow funds to be applied to most fitness expenses, such as fitness equipment purchases (treadmills, elliptical machines, stationary bikes), health club memberships, group fitness classes, and fees for personal fitness trainers,” says Jim Baugh, founder, PHIT America, the non-profit cause working to get the PHIT Act passed.

The PHIT Act will also cover physical activity expenses such as sports league registration fees; pay-to-play fees;entry fees for 5K runs, triathlons, & marathons; and sport-specific equipment purchases such as golf clubs, baseball bats, soccer cleats, basketballs, and protective gear for baseball, football, and ice hockey.

Learn more at about PHIT Act legislation.

Why Do You Need Muscle Maintenance?

Gail Sas/12 September 2017/ All MFN blog/

The human body has over 650 muscles. Skeletal muscle is the body’s largest tissue accounting for approximately 45% of body weight in men and 36% in women.

Muscles are comprised of muscle fibers. Each fiber is thinner than a human hair and can support up to 1,000 times its own weight.

Every human movement is a sequence of skeletal muscle contractions woven seamlessly together by means of a complex interaction between the body’s muscles and the nervous system.

Classified according to the duties it must accomplish in the body there are three distinct types of muscle, cardiac, smooth and skeletal.

Cardiac muscle, found only in the heart. Smooth muscle consists of slender, cylindrical fibers which are aligned parallel to form sheets of muscle. Most smooth muscle is visceral (it surrounds nearly all of the body’s organs). Skeletal muscle fibers (elongated cylinders) are bundled into groups, which are then bundled together to form what most people refer to as “muscle.”

Anchored to bones, skeletal muscle pulls on them to cause the movement to occur.

One of the many reasons why I don’t assume anything about aging is that we need to maintain muscle to move our bones and our body! When people age without maintaining muscle mass the function is lost. Balance becomes a problem and falling occurs. Muscle contributes to the functioning of both and much more.

Between the third and eighth decades of life, without muscle maintenance, people lose up to 15% of our lean muscle mass, which contributes to a lower metabolic rate. These problems have a major impact on our quality of life and health.

Maintaining muscle strength and mass helps burn calories to maintain a healthy weight, strengthens bones, and restores balance, decreasing falls. The National Institutes of Health estimates more than one-third of people over the age of 65 fall each year, often resulting in injuries such as hip fractures which are a major cause of surgeries and disability among the elderly. Balance and strength exercises can help maintain balance and reduce this risk of falling, as well as building bone.

Muscles help to improve posture, circulate blood through the body, regulate breathing, generate heat, stabilize joints, aid digestion and protect vital organs.

The body is responsive to strength training at any age. In other articles on my site I have written about researchers who have gone into nursing homes and restored resident’s ability to get rid of walkers and stand up when getting out of a chair. The benefits are tremendous. Nothing about aging should ever be assumed! Muscle has memory and when retrained it benefits our overall health and functioning. It is the best contributor to longevity that we know of!

Strength doesn’t just involve building large muscles. Lifting weights just two or three times a week can increase strength by building lean muscle. Studies have shown that even this small amount of strength training can increase bone density, overall strength, and balance. It can also reduce the risks of fractures which often occurs when falling.

Just as muscle mass declines (when not maintained) so does endurance. The good news is that the body also responds to endurance fitness training such as walking. Any activity that increases heart rate and breathing for an extended period is considered endurance exercise. In addition to walking, swimming, cycling, dancing, and tennis are all endurance activities.

Your metabolic rate is strongly influenced by our body composition. People with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have the opposite, a slower metabolism. Every pound of muscle uses about 6 calories a day just sustain itself. While each pound of fat burns only 2 calories daily. That small difference adds up over time. After a session of strength training muscles are activated all over your body, raising your average daily metabolic rate. One pound of muscle occupies around 22% less space than one pound of fat.

Unless you are an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.

Other benefits for muscle building is better sleep. Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods. Also not enough sleep slows metabolism.

Researchers at the University of Pennsylvania studied 36 healthy adults into their sleep study. Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.

It isn’t a huge amount, but “That can add up across multiple nights of sleep restriction.” she says. Her sleep-restricted volunteers were eating around 500 more calories each day, so the total calorie imbalance just from not getting sleep was substantial – around 550 calories a day, enough to lead to about a pound of weight gain each week.

Will you fight the assumptions of aging by improving your overall health? Include muscle function and you’ll be well on your way to aging well. Remember Ernestine Shepherd? i wrote about her last month and in other articles. She started body building at the age of 56. She is now 81! She wakes up at 2:30 a.m. every morning, consumes 10 egg whites then goes for a 10 mile run. I suspect part of her remaining day is at the gym! While everyone can’t do this, but whatever time spent is a contribution to our longevity!

Originally printed on Hormones, Health and Fitness. Reprinted with permission.

Gail Sas is a Health and Wellness Consultant with over 30 years of experience. She works with clients who are motivated towards making effective decisions in their personal health and longevity. Gail has an intensely curious mind, and loves learning and researching. She shares her content her monthly newsletter, Total Health Report. Visit her website to sign up, hormoneshealthandfitness.com.