Muscle loss and Aging

Think that muscle loss is inevitable???  Harvard has another take on it.

"No matter how many birthdays come and go, muscles perform the same type of action. But as muscle mass in the body shrinks with the passing years, strength also declines. Sarcopenia—the gradual decrease in muscle tissue—starts at around age 30. The average 30-year-old can expect to lose about 25% of muscle mass and strength by age 70 and another 25% by age 90.


Some of these changes stem from the physiological effects of aging, but disuse plays a bigger role than many people suspect. Studies of older adults consistently prove that a good deal of the decline in strength can be recouped with strength training........:

Myofacial Pain Syndrome -- Have you ever heard of it?

Seems like you can't swing a dead cat without hitting someone who has muscle pain.  Muscle pain is pretty common -- most of us have experienced it and likely will again.  But what about those you know who have muscle pain that just doesn't seem to go away?

Fibromyalgia is getting a lot of press in the last few years (mostly because they have some new drugs to treat the pain).  But what if you aren't meeting those diagnosis criteria?  Perhaps you feel like you have chronic muscle knots -- they might move around but they're always somewhere -- and they hurt!  What are they and what can you do about them?  Myofacial Pain Syndrome is often misdiagnosed as tendinitis or fibromyalgia. 

Trigger point therapy is used to treat the more mild cases.  With a little knowledge and know how -- chronic muscle pain could be a thing of the past!

Inefficient packaging

I just came across this article on inefficient packaging.  The design idea is that if something has annoying packaging, the user will have a diminished experience and therefore might not engage in the activity.  --That is why so much time and money is spent on product design -- if you want people to buy and use your product, make the experience pleasurable for them.

Obviously, the cigarette manufacturers will not use this design for their product -- they WANT to sell it.  Same goes for junk food manufacturers -- they will not make their packaging LESS convenient -- they want to sell their product.

But what if you changed how the packaging worked on your bag of chips to make it more difficult/less rewarding to eat.  That is one reason I am a proponent of NOT buying trigger foods just to have on hand.  It makes them less pleasurable to eat if you have to go to the store to get them when you have the first inkling you want them.

And what about the positive habits you are trying to create?  Would it help if you packed your gym bag in a more convenient way -- say bought a second set of shampoo, conditioner, razor, make-up -- whatever -- to keep in there so you didn't have to keep packing and unpacking the bag?

Is there an area you can put this idea into positive use?

I am a HUGE advocate of you being your best you!

But this author has put it more eloquently than I have been able to.  Enjoy!

Just to make you laugh....

Sit More, Die Sooner women.webmd.com



Sit at leisure, die at haste. In a 14-year study, those who spent at least 6 hours of their daily leisure time sitting died more often than those who sat less than 3 hours.

How could they die more often?  Aren't we all going to get one shot at that?


I saw this on one of the sites I visit.  It really is a study published on WebMD -- but I thought the comment said something about how our society deals with studies and common sense.  The study and common sense agree that people need to move around -- at least a little bit.  Whether it is so you get your blood (or bowels) moving or just so you increase the likelihood of running into people you like (because odds are they won't just happen to walk in front of your TV set day in and day out) -- people who are engaged (a verb/action word) in life live longer and have greater contentment with their lives.

So...move a bit more today (and decrease your chances of dying more often :)

The Most Effective Tool to create Behavior Change

Write it down.  -- both the change you want to make and what you are actually doing each day.  Or another way to put it is "Journal, Journal, Journal!"

Want to decrease your spending on lunches per week?

Increase the number of steps you take per day?

Drink more water?

Cut down on TV time?

Find a new hobby to enjoy?

It doesn't matter what behavior change you are trying to make happen in your life -- If you write down what you are doing each day to get you to your success point -- you are more likely to achieve it.  And maintain the behavior.

You don't need any specific kind of journal -- just something small enough to be convenient -- post-it notes that you add into a spiral bound notebook will work if it works for you.

There are also great online goal/journal tools that you can use (or add to your Facebook page -- to give you added accountability).  Try this one!

The point is -- if it is written down, you can clearly see what you are doing without either under- or over-estimating your success.  Want to read about the research?  Click here -- this is an excerpt from a Log that I particularly like.

The Dangers (and biological rush) of Multitasking

Here's an interesting article from the New York Times on how multitasking (and the technology that supports it) is effecting our lives.  It's fairly long -- I hope you can stay engaged enough to finish it!

I found it super interesting but had a little bit of trouble keeping focused because I could actually feel my list of morning reading piling up as I went off on this Times Tangent.

Leave a comment and let me know how you did with it!

Looking for inspiration to make healthier choices?

IFTF BodyShock the Future entry idea: Shock Your Body from Institute for the Future on Vimeo.

What do you think of this idea?  (no, really...leave me a comment and let me know if this would work for you!)

Hand and Slow Stroke Massage

Lots of studies have been done on the effects of massage and most of us that have ever had one will agree -- they reduce stress and tension.  Massage relaxes and lowers blood pressure.  Duh!  But what happens if you don't have 60 minute, $70, and a quiet massage therapist's office?

Workplace massage is becoming more accepted as part of a comprehensive workplace wellness program.  15 minute chair massage (although, let's be honest -- is not as great as an after work /1 hour/ be driven home and go straight to bed massage) has been shown to significantly reduce workplace stress.  The time allotment and cost are significantly reduced and employees stay healthier.

Studies in older folks is showing that 10 minutes of hand massage and 3 minutes of slow-stroke back massage can decrease anxiety, depression and improve sleep habits (which will in turn decrease anxiety and depression -- which will improve sleep habits).  End result -- fewer drugs are needed to help these people feel more comfortable.

Chocolate Milk as a Recovery Drink???

We have all seen the cool Gatorade commercials -- we know we need to rehydrate with carbs and electrolytes after we exercise (especially when the heat index is at 90+).  But what about chocolate milk?

Studies in the last couple years, have indicated that chocolate milk is as good or better as a recovery drink (post-exercise) even than the sports drinks with protein added.

The cool thing is that it is less expensive ----  and rich in calcium and Vitamin D, too. 

Tabata Method

In the last post, I talked about the 14 minute workout I did with Bryon.  Here is some background on the high-intensity training method.

In 1996, Izumi Tabata and his colleagues studied the effects of high (really high) intensity exercise training.  Most of us have been taught we need cardio AND strength training.  The general guidelines are 20-30 minutes of strength training and then 30+ minutes of moderate intensity cardiovascular exercise = 1 hour-ish of exercise.  Tabata found that 60 minutes of moderate intensity exercise would, indeed, improve cardiovascular fitness but wouldn't do anything for our other energy systems.  --which is why we do those two components separately in the gym.

He also found that 20 seconds of super high intensity cycling with 10 second rest, cycled through 7-8 times improved both cardiovascular fitness AND strength -- all in much less than 60 minutes -- which rocks! because it is so much easier to find 14 minutes in your day than 60.

The down side to this form of exercise (for me at least) is it really isn't in any way relaxing.  (Maybe you don't find exercise relaxing now -- so it wouldn't be that big of a deal!)  Performing at maximal effort (even for 20 seconds) takes a lot of concentration.  I was no where near maximal when I worked out with Bryon -- sure it was hard but with some mental training, I bet I can do better.  When I got done, I was fatigued but didn't have that feel-good feeling than usually happens when I run or bike.

But did I mention that it only takes 14 minutes?!  And Tabata found that it increased VO2 max by 7 ml/kg/min and increased anaerobic capacity by 28%.

WORD OF CAUTION!  This intensity workout is NOT recommended for everyone!  The intensity is such that injury could result -- either muscle/bone/joint (if you are not properly warmed up and using good technique) or injury to the cardiovascular system (this kind of training requires an initial level of fitness and then you build up slowly!)

You will notice if you reread the previous post -- I did NOT do a full Tabata program (we rested between the squats and then next section).  Exercise is supposed to make your life better and your body healthier.  Causing injury is counter productive -- please be sensible.

I just had the coolest experience....

For those of you who don't know, my background is in Exercise Science.  I really, truly enjoy working out.

Yesterday, after much fear and trepidation, I did my first workout with my friend Bryon, the coach, at the Borgess Sports Performance.  WOW!!

I was pretty nervous about this because he is one fit individual.  And he expects his clients to put for 120% (what if I wasn't up to the task?)

He taught a class yesterday that was 14 minutes long (the actual working portion) and Oh! My! Goodness! -- it was challenging!

He started us off with Tabata squats (20 seconds on -- 10 seconds rest with a goal of 20 per session ....I didn't hit that goal) for 2 minutes.

Then we moved to alternating 3 stations :

1. was a 50 foot heavy rope that you had to move to create the sine wave all the way to the end (I improved but didn't actually achieve the goal -- in any of the rotations through) for a minute

2. picking up an awkward bag of sand and carrying it as fast as a could around 2 cones (Yikes!)

3. picking up another awkward bag of sand -- throwing it -- running to it -- dropping to the ground and doing something like a squat thrust (remember those from gym class?) and then throwing the bag again -- back and forth between 2 cones.

We rotated through each station 4 times.  By the last, I was completely shot!  And only 14 minutes older.

The cool thing about this program was that even though each station was really tough, I only had to concentrate on doing it for 1 minute -- and like I tell my classes "you can do almost anything for a minute!"

More on the research behind why a short/intense workout is as good or better than a longer/slower workout in the next post.

Thought for the Day....

"A man's health can be judged by which he takes two at a time - pills or stairs." Joan Welsh

The great thing about health is....today you can make a different choice, a healthier choice, and be healthier today than you were yesterday.

Take a 20-30 minute walk and you will experience:

• Positive changes to your blood sugar levels.
• Positive changes to your triglyceride levels.
• Decreases in muscle tension.
• Decreases in stress hormone levels.
• Decreased blood pressure.
• Increased memory function.
• Increased ability to problem solve.
• Increased bone cell growth (to fight osteoporosis) -- and speaking of... 1 in 4 men over the age of 70 meet the clinical diagnosis for osteoporosis!  Sorry, guys, it's not just a women's disease.

This list is NOT comprehensive.  I could go on and on (but I won't).  These are immediate benefits!  Take a walk at lunch -- you will be healthier by the time you get back to your desk.

The Benefits of Laughter

 

Physical Health Benefits:

• Boosts immunity
• Lowers stress hormones
• Decreases pain
• Relaxes your muscles
• Prevents heart disease

Mental Health Benefits:

•  Adds joy and zest to life
•  Eases anxiety and fear 
• Relieves stress 
• Improves mood
• Enhances resilience

Social Benefits:

•  Strengthens relationships
•  Attracts others to us 
•  Enhances teamwork 
•  Helps defuse conflicts
• Promotes group bonding

For a better understanding of how humor improves your health, click here.  I don't know about you all, but I could use more laughter in my life :)

 

 

 

The 7th Leading cause of Death in the US is largely preventable!!

Diabetes is the 7th leading cause of death in the US. 

When I was younger (and even though it was a while ago, I wasn't THAT young), I didn't think diabetes was any big deal.  So you got some diagnosis.  Your body could deal with the sugar you age efficiently enough.  You tested your blood sugar -- tried to stay away from some the the sugar in your diet -- things were fine -- no big deal.

Then I started learning that with diabetes, a person without good control dies by parts.  First is just the diagnosis.  But then some time goes by and you lose feeling in your feet .. then your hands -- Hello!  the nerves have died!  As in dead!!  --Because you don't have good blood supply.  And you know what?  If you don't have good blood supply there -- your whole system -- every part of you has decreased blood supply.

Blindness can occur from this tissue death.  Irreparable organ damage happens.

And then most impactful to the younger version of me???  The time I spent in the hospital with a family friends while their diabetic dad was in surgery and might not come out of it with both legs because he had a sore that wouldn't heal and each time they tried to surgically help him, they had to take more of his tissue -- until finally the leg needed to come off so the rest of him could live.

But here's the mind-boggling thing:

What life lessons do we get from gamers???

Can you tap into these ideas to make your world (or others) a better world? 

This is an amazing speaker with an amazing twist on online gaming.  Having never been a gamer myself (but a person who loves a good epic adventure -- especially if I get to be involved), her ideas have captured my imagination.  Give a listen and see Jane's take on why so many people spend so many hours participating in the online world -- her answers might surprise you -- they did me. 

Are you well?

I am continually surprised (and I shouldn't be by now) at how much talk there is about "Wellness" and how narrowly focused the wellness discussions are. I give presentations on all sorts of topics at corporations all over Southern Michigan and almost all of the time, the companies want their presentations to focus on diet or exercise.


What about the other component? Have you ever met a person who was physically well (at least for the moment) while the rest of the components were so messed up that you could see just how un-well they really were???

Wellness is achievable for all. --Even those who are currently experiencing physical illness can still be very well (sometimes physical health can be an illusive thing). You're overall wellness doesn't necessarily depend on perfect physical health.

How is your social health? Do you have a group of people who support you, motivate you, and help you be the best person you can be?

And your vocational wellness?  Why is it I don't see employers bringing in speakers or creating programs about LOVING your job?  That is not a pie-in-the-sky idea.  We should all LOVE!! our jobs -- Lord knows we are spending enough time there.

And what about being intellectually well?  Are you feeling creative and growing in your intellectual life?  Are you ACTIVELY seeking new learning opportunities?  Do you remember the charge you got out of that one exciting class in college --where you looked forward to learning?

All of these components are different aspects of who you are.  If you focus most of your time and energy on one or two areas, the rest are left to languish.  Stated another way, 5 or 6 sevenths of you is left to languish and decay because it is not actively being developed -- how great would your lawn look if you only mowed 2/7th of it?

Broaden your horizons -- you're only limits to being well are the ones you impose on yourself!

Trying to get pregnant (or not) ?

Here's something interesting....the other day our intern came across the first mention of the link between trans fats and infertility I have ever heard.

A Harvard study (if you click on this link--you need to scroll down the page to find the article) just came out indicating that:

• For every 2 percent increase in the amount of calories a woman got from trans fats instead of carbohydrates, her risk of infertility increased by 73 per cent.
• For every 2 percent increase in calories from trans fats instead of Omega-6 polyunsaturated fats, her risk of infertility increased by 79 per cent.
• For every 2 percent increase in the amount of calories from trans fats instead of monounsaturated fats, her risk of infertility more than doubled.

Why has this not been more widely publicized???

America has a drinking problem!

Oh my goodness!!  This is exactly what I am hoping to connect you with!  Men's Health has done some great visual imagery here to help you see how we are all consuming way more sugar than is good for us.  No wonder diabetes is sky rocketing!

Welcome!

Some of you may already know I am the blogger at Eating Coach.  If you have been to that site, you know I value knowledge and common sense.  I recognize that you know yourself better than anyone else in the world knows you.  You understand your goals and wants.

It is my mission to make my community healthier and more productive.  We spend billions of dollars each year treating diseases that are preventable.  Our lifestyles are making us ill.  That is not okay with me!

This site is dedicated to passing along ideas that can increase your health and well-being.  Interesting facts, statistics, and stories that will, hopefully, inspire you to pick up the reins of your life and take charge of your health.

I hope you enjoy!