When working out, is it best to: a) Talk on the phone, worry about your “to do” list, and hold your breath while exerting yourself? Or b) Pay attention to your breathing and your body, avoid judgment of yourself and others, and be thankful for what you can do? We hope the answer is obvious. And if it is, congratulations! You already know the definition of “mindfulness,” or returning your awareness to the present time and place. When you’re exercising, mindfulness helps make your workout effective and safe. It also helps you enjoy it, which means you’ll be more likely to stick with it. Here are a few simple tips. Remember, it’s all about returning your awareness to the present. That’s not the same as “staying in the moment” – because no one can do that.
But when you want to be really present and revel in the mind-body connection, keep coming back to the present, to your breath, to what you’re doing with your body -- right here, right now.
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Snowbirds heading south for the winter have a lot to look forward to. The milder weather. The sunshine. Seeing old friends.
And we know they will want to keep up their fitness routines – or take the change of scenery as a chance to start some. And everyone staying put for the winter might want to refocus their efforts, too, so they’re sure to stay in the fitness groove during the colder months. It’s not hard to see why countless Americans and Canadians over 50 like to spend these months somewhere warmer. In northern climates, wintertime can mean physical challenges for anyone. Sidewalks are slippery, driving can be dangerous, shoveling snow can be physically challenging. And all of that often makes us want to just stay inside, warm on the couch until spring. Tips for Snowbirds Heading South To snowbirds and full-time residents of the Sun Belt, we say, Good for you! It can be a rewarding and pleasant lifestyle. And snowbirds even tend to have better health than mature people who spend all year in one location, according to a study in the Journals of Gerontology. Here are some tips to make sure you manage the transition and stay on the healthy track.
And for those who are remaining where you are, or if you’re already somewhere sunny, we offer some thoughts to help you stay on track, too.
The bad news about sitting just keeps coming in. We’ve been told in recent years that too much sitting can increase the risk of cancer, heart disease, diabetes and a bunch of other problems. In one study, scientists looked at 1,500 older women to compare sedentary older adults with more active peers. They found that the more sedentary group had cells that were eight years older than the more active women. “Cells age faster with a sedentary lifestyle,” said the University of California San Diego’s School of Medicine. “Chronological age doesn’t always match biological age.” Since a more active body means a more active brain, sedentary older adults risk lower cognitive function, too. The Cancer Society lists among the dangers of too much sitting: cancer; heart disease; stroke; lung disease; Parkinson’s; Alzheimer’s and more. Sitting too much can hurt you even if you exercise regularly, the organization says. Break up an hour of sitting with just two minutes of standing or light activity to improve cholesterol, blood sugar and blood pressure, the study says. This is particularly important to older people, who spend more time sitting than they might have earlier in life. So turn off the TV and the computer, stand and stretch, move around, go for a walk, or head to the Studio and join one of the classes. At least do something like these recommendations from the Cancer Society:
Step 1 is simple: Get up! Vince wanted to fulfill a lifelong dream of climbing Mount Kilimanjaro. Sheba (pictured) wanted to participate with her son, a Special Olympian, and inspire other women to exercise. Ari wanted to lose weight and get healthy enough to play with his grand kids. What do these 60-somethings have in common? They all relied on exercise to help them enjoy their lives as fully as possible. From reaching “bucket list” goals to living their best lives every day, older adults are finding more and more that exercise isn’t really about fitness. Exercise is really about living well, enjoying yourself, and staying healthy, even as you get older. When someone starts telling you how great fitness is, it may only be natural for you to mentally check out of the conversation. “Fitness? Who cares about fitness,” you might think. “I’m finally retired and I want to do what I want to do!” But if your body isn’t functioning at its best, you won’t be able to do much at all. Make the Most of Your Time By retirement age, most North Americans have spent 90,000 hours working, 2,400 hours in traffic, and up to six months waiting in various lines. If you’re like them, you’ve put off vacations and purchases, deferred pleasure and – in many cases – picked up some bad health habits over the decades. Who can blame you? It’s the inevitable outcome of the Rat Race. During your working years, you were working. You were working all the time, it seemed. Or picking up the kids, or taking care of the home. And now… now you’re retired, or getting close to that magic moment, and your time is more at your disposal. Like you, most senior North Americans have no intention of sitting on the couch and pulling the blinds. You still want to travel, to play with the grand kids, enjoy hobbies and sports, to keep your stress and blood pressure low, to manage chronic health conditions and avoid injuries. You want health, longevity and more awesome life experiences, many of them with younger generations of your family. In short, you want to enjoy this stage of life as much as possible. Yes, yes, of course, you might say – But what does that have to do with fitness? It’s All About Functioning Simply put, you need your body to function if you want to continue enjoying life as fully as possible. As we age, North Americans are more susceptible to falls, injuries, high blood pressure, pulled muscles and general lack of stamina. Any of those can inhibit your ability to travel, golf, play with children or feel confident in social settings. So, what does it mean to be fully functioning? It means you’re strong, flexible and in good cardiovascular health. It means not carrying around too much extra weight. It means your sense of balance is good enough to keep you from falling, and your muscles are able to move you around safely. Functional fitness doesn’t mean you have to live at the gym and become a body builder or aerobics fanatic. It just means you respect your body enough to take care of it, so you can do what you want to do. ‘I’m Too Young for That’ That’s definitely the case for countless mature adullts wanting a healthy lifestyle, including Vince, Sheba and Ari. “The main thing is movement,” Sheba says. “It’s so important to just do some kind of movement.” They’re not alone, or even that unusual. We know Joanne, who hiked across Europe with her family in her 80s – and she has Parkinson’s disease. Lance, 84, uses the same workout as the Purdue University football team. Frank, 51, just ran the annual Fourth of July 10K in Atlanta for the 10th straight year, despite an ankle injury. As for Ari, he lost the weight, retired, and relocated to be nearer his grandchildren. Sheba continues to coach woman and accompany her son to events. And Vince made it all the way to the top of Africa’s tallest mountain. “That really pushed my limits,” said Vince (below, on Kilimanjaro), who has worked for 35 years in the oil fields of Prudhoe Bay, Alaska. “I’ve always been really active and competitive, but after I turned 55 or so, things got harder. But you know, I’m not going to let that stop me from living, man! I’m too young for that.” Why exercise is so important Wendy Suzuki as a successful scientist and academic. But in her 50s, she was so immersed in work that she had no social life, and she was overweight due to lack of activity. So she went back to the gym. After a short time, her mood was better. Suzuki (above) had more energy and focus. And she lost the excess weight. Since Suzuki’s field of expertise is the brain, she decided to examine her little self-experiment through the prism of neuroscience. What the New York University professor found is great news for anyone hoping to remain mentally sharp and avoid Alzheimer’s disease and other forms of dementia. And it fits a growing body of research that shows a powerful link between mental health and physical exercise. The upshot of what she learned: Exercise is the most transformative thing you can do for your brain, she says. Suzuki, also an author and speaker, discusses the science behind the idea in a TED Talk that has more than 4 million views on YouTube. “What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain, including your mood and your focus?” she says. “And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer’s or dementia? “I am talking about the powerful effects of physical activity – that is, simply moving your body has immediate, long-lasting and protective benefits for your brain that can last for the rest of your life.” Lifestyle choices can delay disease Suzuki is not alone in her findings. Scientists have known for a long time that exercise is good for the body. In recent years, they are revealing how it is good for the brain, too, particularly in older people. About 5.4 million Americans have Alzheimer’s, the sixth leading cause of death among all adults, says the U.S. Centers for Disease Control (CDC). It is the most common type of dementia, which is a group of symptoms caused by disorders that affect the brain and cause memory loss and other types of brain malfunction. Around the world, 50 million people have some kind of dementia, according to the World Health Organization (WHO). Researchers everywhere are looking for ways to help people avoid it. A Swedish study suggests that stamina is tied to the risk for dementia. Women who were in better cardiovascular health had an 88 percent lower risk of getting dementia than other women, according to the report published in Neurology, a medical journal. The Alzheimer’s Association says regular cardiovascular exercise can help reduce the risk of getting the disease. So can:
The same message comes from scientists at the University of Southern California. They found that up to a third of Alzheimer’s cases are preventable through lifestyle changes, including physical exercise. And WHO issued these recommendations for people 65 and over:
Strength training has also been linked to cognitive health. Exercise strengthens 2 key brain areas Precise recommendations vary somewhat among experts, but the point is clear: exercise is good for our brains. It immediately boosts body chemicals like dopamine and serotonin that lower stress and improve mood, focus and energy. Those effects last a long time. Exercise even builds up the capacity of parts of your brain associated with memory and learning, the hippocampus and the prefrontal cortex. “Exercise is not going to cure Alzheimer’s or dementia but it anatomically strengthens two of the key targets of both those diseases,” Suzuki says. Mentally, three of the biggest benefits are better mood, memory and attention. Make the moves Fitness centres/studios and trainers are a great way for mature adults to enjoy the benefits of exercise. I'm here to help you get the right amount of exercise, the right kind of exercise, care about your physical, mental and social wellbeing, and have special training and expertise in the needs of the 55+ population. So take that first step, like Wendy Suzuki did. You don’t have to become a brain scientist. Or a fitness fanatic. Or anything you don’t want to be. You just have to be willing to stay healthy -- in your brain, as well as your body. Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that is the only path to beating the infamous health-buster called “stress.” Don't get me wrong; practicing meditation is an excellent approach to optimizing your health and overall well-being. Meditation is great for relieving and dealing with stress, and all of the issues that come along with it. But it's not the only way to get there. The whole purpose of meditating is to calm the mind and emotions and relax our physical body too. And there is always more than one way to get there. Let’s talk about some of the other things to try if meditation is not exactly your thing. Journaling Spending some time every day writing out your thoughts can help to relieve stress. You can use journaling to list the things you're grateful for, this is known as gratitude journaling. You can use it as a "brain dump" to get all of your thoughts and ideas out of your head to soothe your mind. You can use "ever since" journaling to describe your life after you reach your goals. Reading It’s one thing to read to learn something that you have to learn, or to advance your knowledge. You can also read for pure pleasure. To get caught up in a story and just relax. Colouring Adult colouring books are all the rage! Not *that* kind of adult, but colouring pages with lots of detail and tiny areas to colour in. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind. Knitting or crocheting (or other crafts) Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they're great to do when you're feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create. Gentle exercise Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time. Sleep in or take a nap A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate. Pamper yourself Maybe you love getting massages or mani/pedi's? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit. Spend time in nature You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick. Make time for people and pets you love It's so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour's dog for a walk in the park. Conclusion Stress reduction is the goal. How you do it, be it meditation or otherwise, is not that important. What’s important is that you find what works for you. Try journaling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love. Have other great ideas? Let me know what helps you de-stress in the comments below. References: http://www.precisionnutrition.com/getting-control-stress http://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety https://www.health.harvard.edu/blog/the-power-and-prevalence-of-loneliness-2017011310977 https://nccih.nih.gov/health/stress/relaxation.htm https://www.dietvsdisease.org/do-essential-oils-work/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/ http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=aromatherap&lang=eng Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days. Migraines affect about 15% of adults, so they’re fairly common. And, while the exact cause is not known, there are lots of known triggers. Many foods and drinks are common triggers of migraines. You may have noticed certain foods, and drinks trigger your migraines. Sometimes the migraine comes on within an hour of the food/drink. Other times it may happen several hours, up to a day later. Avoiding these triggers can help. One of the main ways these foods and drinks trigger migraines is by their action on the blood vessels in the brain. When the brain's blood vessels constrict and then dilate (widen), this seems to cause migraines. Many of the foods I'm listing below affect the constriction and dilation of blood vessels during a migraine If you or someone you care about suffers from migraines, this post lists common triggers. Avoiding these can be a great tool to reduce these uber-painful headaches. You may be sensitive to one, or many of these foods/drinks. They act as migraine triggers in some people, but not all. You can find out by eliminating them and see if avoidance helps you. Foods to avoid if you get migraines The first food that commonly triggers migraines is hard cheese like cheddar and Swiss; this is because they contain "tyramine" which is from an amino acid in the protein found in cheese. Other foods high in tyramine include those that are aged, cured, dried, smoked or pickled. These include sauerkraut and tofu. The second common migraine-triggering foods are cured or processed meats. Things like hot dogs, lunch meats, and bacon are in this category; this is because of their nitrates and nitrites that can dilate those blood vessels in the brain. Even if these are not a trigger for you, it's best to eliminate them from your diet because of other health issues they're associated with like colon cancer. I wish I had better news, but the third common migraine triggering food is chocolate. The evidence is conflicting, as some studies show a link and others don’t. You may or may not be sensitive to chocolate's effects on the brain; you have to eliminate it to find out. Artificial flavours like monosodium glutamate (MSG) also trigger migraines. MSG is often found in Chinese food and is a common migraine trigger. There is not a lot of research on this in relation to migraines, but it's something to consider eliminating from your diet to see if it makes a difference. Drinks to avoid if you get migraines Alcohol is a common trigger for headaches and migraines. Red wine and beer seem to be the most common culprits. It may be red wine's compounds such as histamine, sulfites, or flavonoids. Ice and ice-cold water have also been shown to trigger headaches and migraines. So try not to eat or drink things that are too cold. Artificial sweeteners like Aspartame are another common trigger. Aspartame is in diet sodas and other processed foods to make them taste sweet without adding sugar. As with MSG, there is not a lot of research on its effects with migraines. But again, it is something to consider eliminating from your diet and see if that makes a difference. Conclusion There are many common food/drink triggers for migraines. Maybe one, or more of these trigger migraines for you. The best way to know is by eliminating them from your diet for a few weeks and see how that works. The list includes hard cheeses, processed meats, chocolate, alcohol, ice water, and artificial flavours and sweeteners. References https://authoritynutrition.com/9-common-migraine-triggers/ https://www.ncbi.nlm.nih.gov/pubmed/27714637 http://www.precisionnutrition.com/elimination-diet-infographic https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer--or-did-they/ https://examine.com/nutrition/does-aspartame-cause-headaches/ Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes stores carry the fresh rhizome too (it looks like ginger root, but smaller). Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric. Health benefits of curcumin There are dozens of clinical studies using curcumin extract (which is more concentrated than ground turmeric). Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects). Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes. These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc. Curcumin has other amazing functions too:
Do you think these make turmeric deserve the “miracle spice” title? How to get the most out of your turmeric Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal. The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%! If you want the health benefits of curcumin, you may need to get a larger dose of than just eating some turmeric; this is where supplements come in. Before you take a curcumin supplement, take caution if you:
Always read the label before taking a new supplement and consult your medical practitioner when needed. Conclusion Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster. Curcumin has anti-inflammatory and antioxidant properties which are great to help bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties. Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your health practitioner before taking it. References:
Protein is not just for great skin, hair, and nails; it's critical for health. Without it, you wouldn't be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets may help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein's great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management. Protein is important, and this is a given no matter the source (plant or animal). There are a few factors to consider when calculating how much protein we need. We'll go through those calculations along with a list of the amount of protein in some common foods. How much protein is enough There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need. Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.
Mind you, this is a minimum to prevent protein deficiency. It's not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, older adults or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 1.3 g/kg (0.6 g/lb) per day. Athletes need more protein for their energy and muscle mass. Older adults need more to help ward off muscle and bone loss that's common as we age. Injured people need more for recovery and healing. How much protein is too much? As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body - most people don't realize that over eating anything converts to sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its "thermic effect." The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates. If you’re concerned that high protein intake harms healthy kidneys, consider this. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues. FUN FACT: Plant proteins are especially safe for kidney health. How much protein is in food?
You will need to consider other nutrient values in your protein selection, for example over consuming nuts to up your protein intake may not be the healthiest form due to the fat content. Conclusion Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) per day. If you're a healthy non-athlete adult, you can aim for the lower level. If you're an athlete, older adult, or injured person, aim for the higher level. Too much protein can cause weight gain, so it's best to have just enough. Always best to discuss nutritional changes with your health practitioner to make sure it is right for you. I’d love to know: Are you one of those people who may need more protein? Let me know in the comments. References: http://www.precisionnutrition.com/all-about-protein http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein https://authoritynutrition.com/how-much-protein-per-day/ Need a Mood Boost? Eat This. No question that what you eat can affect how you feel. Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don't know the exact mechanisms how food and nutrition help, we know a few ways food impacts our mood. First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. They are important not just for thinking and memory, but also for mental health. Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings. Let’s talk about mood-boosting and mood-busting foods. Mood-boosting foods Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. Getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you're eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest. Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet. Second, make sure you get enough protein. Protein is your body's main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat. Third, complex carbohydrates like sweet potato and quinoa are great for mood. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening. Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food”. FUN FACT: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%! Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well. Mood-busting foods You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems. “But it makes me feel good!” Yes, some of these mood busters can make you feel better only temporarily. Some big food companies study how to maximize the "pleasure" centres with the perfect amount of sugar, salt, and fat. Not to mention the colour, texture, and taste; they can light up our taste buds and make us feel good… for now. A few other things to avoid are:
Conclusion Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar. Remember... in most cases that “feel good” junk food, only makes you feel good temporarily. References: http://www.precisionnutrition.com/food-and-mood http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition https://nutritionfacts.org/video/foods-increase-happiness/ |
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