Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the Unites States and in other countries around the world. 

 

In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death. 

 

In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.

 

Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.

 

Loss Of Lean Muscle Mass

 

Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years. 

 

Did you know that as we age, our metabolism begins to slow down? 

 

While genetics help determine our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.

 

Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines. 

 

Ideally strength training should take place early in life, but especially as we head into our 40s and 50s, because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.

 

Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it. 

 

Weight Gain

 

Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so does our bodies’ ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more over weight we get the less active we become. This in turn leads to more weight gain.

 

Weight Management For Seniors

 

The Solution

 

The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories. 

Finding a balance between diet and exercise is the best way to get rid of unwanted weight. 

 

The basic formula is “calories in and calories out” or burn more than you take in.

 

Diet

 

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete lesser digestive enzymes. This changes how our bodies breakdown and absorb nutrients.

 

• Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
• Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
• Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
• Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or slightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
• Drink more water. Many times, thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn more calories as the body needs to warm it as it passes through. 

 

Exercise

 

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism. 

 

There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include, increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years. 

 

The best exercises for weight loss are aerobic workouts and resistance training. 

 

Aerobic Exercise

 

An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn. 

 

An aerobic workout strengthens the heart and it increase blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest. 

 

It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.

 

Aerobic activity includes: Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

 

Resistance Training

 

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass, we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout. 

 

It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.

 

These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.

 

Triathlon Training Tips

Running. Biking. Swimming. Each of these are by no means an easy feat, so how do you them all together in triathlon? 

 

Call it intimidating, brand it as daunting, but, a triathlon can be done, even by those who have never participated in one. 

Types Of Triathlons

 

Sprint Triathlon

 

• Half-mile swim
• 19-mile bike ride
• 3.1-mile run

 

Basic Triathlon - The first, and most commonly used format for triathlon distance races follows international Olympic guidelines and includes:

 

• 0.93-mile swim 
• 24.8-mile bike ride
• 6.2-mile run

 

Half Ironman

• 1.2-mile swim
• 56-mile bike ride
• 13-mile run

 

The Iron Man Triathlon 

 

• 2.4-mile (3.9-kilometer) swim
• 112-mile (180-kilometer) bike ride 
• 26.2-mile (42.2-kilometer) marathon run

 

Training

 

According to Sam Cardona, who is an eight-time Ironman competitor, it takes three months to properly prepare for a triathlon.  Triathlon is a sport, and as, such there is a science to it. To be a successful triathlete—or at least start training to become one—takes a lot of hard work, but, it surely can be done with the right mindset and proper guidance. 

 

Here are some tips to get you started.

 

Build on your weakness, not your strength

 

A triathlon involves three disciplined events, namely swimming, cycling and long distance running, so your training requires you to develop your skill and endurance in each of these key sports. You may be as good as Michael Phelps when it comes to swimming, but, if you do not embark on a multi-sport training, you will not succeed as a triathlete. 

 

If you are training for a triathlon, chances are you already have a background in at least one sport, so build on what you are good at, but, remember that triathlon requires you to be good at not one, but, three key sports. 

 

This means it is important to train in all three sports, including, lap swimming, speed running and bike riding. The goal is always to build up speed and endurance.

 

Develop a workout plan that builds your strength and endurance 

 

What kind of training plan should you have? By all means go for one which develops your overall muscle tone and helps you achieve high levels of cardiovascular strength. 

 

This will help you build core strength and endurance, so, you have what it takes to see you through all three phases of triathlon over great distances. Remember, you’re gunning for triathlon, not sprint, so short bursts of speed just won’t cut it.

 

When doing your training, keep in mind that the human body is a stunning piece of engineering. Your body becomes stronger as you train, but, if you keep on doing the same workout, your body’s strength development level will also stagnate. 

 

Plan your workouts so that your level of training progresses as you go along. Refrain from allowing your body to get used to your workouts by incorporating exercises and workout sessions that change in form and cycle from time to time so you are able to constantly challenge your body. 

 

Perfecting the time and needed speed for each portion of the race is also important and that takes constant practice 6 days per week.

 

Swimming

 

For swimming he recommends 30 minute laps on one day and then 45 minute lap sessions on another day, laps should be swam at a consistent pace without stopping.

 

Biking

 

One day should be dedicated to a long bike ride, at least 60 to 90 minutes.

Run Speed Training

 

Then there is speed work for the run portion. Cardona recommends doing runs that include speed work and also uphill runs to improve strength and technique. 

 

A week of training is topped off with a 5k tempo run, performed at both a consistent and fast pace. The main race speed portion should be about 20 minutes of the workout, but, you should increase the time spent at race pace each week until you're able to run the entire race distance at that pace.

 

Keep your training regular so you don’t lose the benefits of your previous workouts, but, do so in a pace and regularity that your body’s current abilities allow. 

Strength training

 

Cardona recommends those in training to perform strength exercises on the same days as swimming training is performed. The workouts should target full body conditioning, and work those muscles most needed for the event.

 

The moves he recommends are lat pull downs, shoulder presses, and lateral raises. For the legs, good workouts include, leg extensions and hamstring curls. And, also core workouts are important, like planks and v-ups.

 

Unlike body builders, those training for a triathlon do not want to build bulk, strength and tone is what is needed, and therefore, it is best to train with 3 sets of 10 reps for each lift.

 

Day of rest

 

To prevent injury it is recommended that you take one day of rest to allow for muscle recovery that prevents injury.

 

Supply your body with the right kind of fuel

 

If you think that hard core cross-training is all there is to triathlon training, think again. Whether you’re doing a sprint triathlon or Ironman, your training will push your body to the max. You will be burning more energy during training than most people do for an entire day or maybe even as much as 3, so, you need the right fuel to keep you going. 

 

Develop a healthy meal plan that will give you maximum energy to endure your training. Avoid eating processed food and binging on energy drinks because the unhealthy ingredients and chemicals in these food items will weaken your immune system and slow down your recovery time. 

 

Nevertheless, take it easy on the protein, as you are training as a triathlete and not a bodybuilder. Focus on having whole foods like, vegetables and fruits, whole grains and lean meats in your diet and make sure to incorporate complex carbs for energy before workouts and hydrating liquids after to replenish the body.

 

Acclimate to your new lifestyle

 

Participating in a triathlon should not be a one-off thing, even if for now you do train just to have a shot at your first triathlon. Being on top of your game often requires serious commitment, so, it is best to develop an attitude that a triathlon is actually a lifestyle sport. 

 

If you aren’t already living the life of a sportsman, embrace the fact that you should, as it will facilitate life-long success in either this sport, or any others you may participate in, like marathons. 

 

From changing your sleeping habits in order to ensure that you have enough time and energy to go through your training to specifically planning out your day to ensure enough room for daily workouts to developing commitment and passion to be a good athlete, accept the fact that training for a triathlon will change your lifestyle. 

 

Participating in a triathlon can be a rewarding experience, as it can bring great physical and mental benefits, just be sure to do it right and your hard work will be rewarded. 

An Anatomy of Spirulina: Nature’s Perfect Food

Many of the best foods have been perfectly crafted by Mother Nature herself. They hold a variety of hidden health benefits and offer vitamins and minerals that are good for the body and for overall wellbeing.

 

Spirulina is one such food that has been perfectly crafted by nature to offer necessary nutrients to the body. This food is cultivated across the globe and is also widely used as a dietary supplement that comes in various forms such as tablets, powders, and even flake form. To glean a full understanding of this superfood and all it offers, keep reading. 

 

What is Spirulina?

 

Spirulina is a cyanobacterium that, for the most part, can be safely consumed by both humans and animals. In fact, it has been used and eaten by various cultures throughout history and was a favorite staple of the Aztec and Mayan peoples for centuries.

 

Spirulina comes into two main species and can be eaten as both a whole food or a dietary supplement. Commonly, it is used as a feeding supplement for aquarium, aquaculture, and poultry industries due to its high nutritional value. 

 

It is also commonly referred to as blue-green algae and describes a very wide and diverse community of plant-like creatures that can be found in salt water and in some large bodies of fresh water such as lakes and large ponds. Most commonly, however, spirulina is found in tropical and subtropical waters that sport a high salt content. Due to the influx of the blue-green algae, they give the water a dark, greenish appearance. However, many factors can affect the types of spirulina found in these waters.

 

Spirulina products can also be grown under certain controlled conditions when used as a supplement or dietary aid. When grown in its natural setting, however, there is a high risk of this blue-green algae being contaminated with different types of bacteria, poisons, and even some metals. Before consuming spirulina, it is best to be sure, that it has been tested and found free of the listed contaminants. 

 

Nutritional Value of Spirulina

 

Dried spirulina is an excellent source of protein. It contains up to 60% of complete protein and contains all of the essential amino acids, though with lesser amounts than those found in eggs, milk, and meat. However, the protein content in spirulina far surpasses that of typical plant proteins, such as those found in legumes. 

 

Spirulina is also a notable source of B vitamins, calcium, iron, manganese, phosphorous, zinc chromium, potassium, and vitamins A, E, and C, among many other nutrients and minerals. Due to its high nutritional value, spirulina has been used to treat a number of bodily issues. 

 

Spirulina also contains high levels of beta-carotene, which helps determine how the cells communicate with one another. Research suggests that beta-carotene can help lower cholesterol, reduce the size of tumors, and even treat wounds and help them heal faster. What’s more, natural sources of beta-carotene such as spirulina is highly beneficial because they are absorbed into the body much more easily than synthetic beta-carotene. This means that it can’t build up in the body and become toxic. 

 

Benefits Of Spirulina

 

Spirulina has a number of health benefits that are noticed almost immediately after ingestion. 

• Whether eaten as a whole food or taken as a dietary supplement, spirulina has been known to provide an almost instant boost of energy, help endurance, and even reduce feelings of sluggishness and fatigue. 
• It is also an excellent food to help boost and improve the immune system, which helps you fight off a number of diseases and illness including cancer.
• Spirulina also provides support for heart health, the kidneys, and the liver. It is a natural blood-oxygenator and detoxifier, which helps the body cleanse itself of impurities that can cause feelings of fatigue, chronically low energy, illnesses, and other health complications. 
• Due to its high volume of antioxidants, spirulina can also help balance the body’s pH balance which helps reduce pain and inflammation.
• In addition to these many uses, spirulina is also a natural appetite depressant, which makes it a helpful aid for weight loss.
• It improves the body’s digestive system and helps prevent snacking between meals, which can mean a faster, healthier metabolism and a leaner, stronger body. 

 

Add Spirulina To Your Diet ASAP

 

With all the many benefits of spirulina, it seems only natural to add nature’s perfect food to your everyday diet. Spirulina is a power packed food that is inexpensive, easy to obtain, and easy to store. In fact, it has a shelf life of up to 5 years, making it as durable as it is nutritious. 

 

The Benefits Of Short Bursts Of Intense Exercise

It has been said, “less is more.” Now recent studies are showing that when it comes to keeping fit, less can indeed be more. The concept is called High-Intensity Interval Training (HIIT). This is exercise time, which is split up into short bursts of intensive exercise followed by rest periods. The idea is to quickly increase your heart rate then to rest for a period. 

 

How Short Bursts of Exercise Benefit 

 

HIIT helps the body reach its maximum capability. This is not something easily achieved by long exercise periods. Short burst of exercise gets the heart rate increased to a higher intensity and stimulates the body in ways that can’t be achieved by ‘regular’ exercising. 

 

Therefore, these exercise periods of short bursts of intense exercise can be done by almost everyone and doesn’t necessarily require special equipment or a gym membership. 

 

The Health Benefits

 

More and more studies are showing that there are definite health benefits to high-intensity interval training. Positive results have been shown in those who have type 2 diabetes and proved to be a more effective way to burn fat and lost weight. 

 

Burns Fat

 

Running on a treadmill will burn fat. However, the lower intensity, which the body is working at, doesn’t have the metabolic benefits of short bursts of exercise. What happens is that when you have an intense burst of exercise you create an oxygen debt. To recover from this (during the rest period) the body will have to use energy. Therefore, you keep burning fat when you are resting. This also increases the body’s metabolism. 

 

All exercising increases the levels of the hormone cortisol. What cortisol does in the body is to break down muscle and stall fat loss. Therefore, although you are burning energy, you aren’t necessarily losing a lot of fat. Unlike regular exercising, short bursts of exercise raise muscle-building hormones (anabolic) and human growth hormones resulting in more fat being burned that with regular exercising. 

 

Therefore, short bursts of exercise together with rest periods boost the body’s immunity, reduce inflammation, and stimulate fat burning properties. 

 

Improves Heart Health

 

A study on teenagers in England found that short bursts of exercise could help reduce the risk of developing heart disease and diabetes in later life. It showed improvements in how the brain controls heartbeats and in the function of blood vessels. In adults, it was noted that heart structure was improved.  

 

Type 2 Diabetes

 

Many studies now show that High-Intensity Interval Training helps type 2 diabetes suffers to control blood sugar more effectively than ‘traditional’ exercising. One study in Canada reported that participants who, over a three-month period, we subject to HIIT regime showed a larger reduction in cholesterol and blood sugar levels, their heart health was better and in general lost more weigh. 

 

It was also noted that it was easier for people to incorporate a high-intensity exercising schedule into their weekly routine and therefore were more willing to continue the exercise program.           

 

Why Short Bursts Of Exercise Can Benefit Everyone

 

It seems from various studies that even shorter ‘burst exercise’ periods of under a minute or so can also have significant health benefits. This means that most people will be able fit HIIT into their schedule. 

 

For many it is also a more enjoyable form of exercise. Endurance exercise – running for half an hour or so on a treadmill can be physically and mentally draining for many. Others just don’t have the time to go to the gym 2 or 3 times a week. 

 

Some have used the excuse that they’ve “no time for exercise.” Studies into the benefits of short bursts of exercise have shown the all find the time to keep themselves fit and healthy.

 

Rheumatoid Arthritis 101

Rheumatoid arthritis is an autoimmune disease that results in chronic inflammation and pain in the smaller joints, such as those in your feet and hands. It differs from the more common osteoarthritis in that rheumatoid arthritis doesn’t come from wear and tear on the joints but instead affects the synovial lining of the joints so that they swell and become inflamed. Eventually, the cartilage wears away and you end up with bony erosion of the joints and severe joint deformity. 

 

As an autoimmune disorder, rheumatoid arthritis happens when the immune system attacks the tissues of the body, in this case, the tissues within your joints. Some people with rheumatoid arthritis develop symptoms in other body areas, when the autoantibodies affect the eyes, blood vessels, skin, and lungs. 

 

Rheumatoid arthritis has been known to affect children but it is usually a disease-affecting people older than 40 years of age. Like all autoimmune disorders, the disease is more common in women than it is in men. Treatment, as you will see later, is focused on reducing your symptoms and preventing further damage to your joints. 

 

Signs And Symptoms Of Rheumatoid Arthritis

 

If you have rheumatoid arthritis, these are some things you can expect: 

 

• Joint stiffness that is usually worse in the morning but can last for several hours throughout the day
• Joints that are tender to the touch, warm, sometimes reddened, and swollen. As mentioned, this usually involves the smaller joints of the body.
• Lumps of tissue beneath the skin near the joints. These are called rheumatoid nodules and may or may not be painful to the touch.
• Weight loss, fever, and fatigue. These are the natural effects of autoantibodies in the body tissues. 
• Swollen PIP joints. These joints connect the hands to the fingers. Eventually the joints of the feet are affected as well. Wrists, ankles, elbows, shoulders, and hips will eventually become affected by this disease. The disease is usually bilateral, meaning that they affect both sides of the body at the same time. 

 

You may have steady symptoms of rheumatoid arthritis or may have symptoms that come and go. Rheumatoid arthritis is characterized by flares of increased joint inflammation with periods of time where the joints are less affected. The longer you have rheumatoid arthritis, the more likely it is that you will have joint deformities that do not go away.  

 

Causes Of Rheumatoid Arthritis

 

Rheumatoid arthritis is an autoimmune disease, which means that your body has made antibodies in the immune system that attack the tissues that line the joints. The synovium or joint lining becomes inflamed and thickened. Eventually the cartilage becomes destroyed, leaving bone to rub on bone. In the most severe cases, the bone itself will erode as well.  

 

The ligaments and tendons that connect the joints to other tissues will stretch out and weaken so that the joint itself begins to become deformed. Exactly how this autoimmune process works is not clear. There may be both environmental and genetic factors playing into who gets rheumatoid arthritis and who doesn’t. It’s possible that genetics interacts with environmental things like infections to result in the disease.

 

Risk Factors For Rheumatoid Arthritis

 

There are certain factors in your life that may make it more likely that you’ll get the disease. These include the following:

 

• Family history. If a parent or sibling has rheumatoid arthritis, this may put you at an increased risk of getting the disease.  
• Gender. If you are female, you have a greater chance of getting the disease.
• Age. While it can occur in a person of any age, most people are diagnosed with rheumatoid arthritis between 40 and 60 years of age. 

 

Complications Of Rheumatoid Arthritis

 

Rheumatoid arthritis isn’t just a disease of the joints. There are several complications of the disease that you should be aware of. These include the following:

 

• Lung disease. If you have rheumatoid arthritis, you stand a greater chance of also having scarring and inflammation of your lungs, which can cause you to feel short of breath.
• Osteoporosis. You can get thinning of your bones just because you have rheumatoid arthritis. Alternatively, some of the medications used to treat the disease can cause weakened bones.
• Heart problems. People with rheumatoid arthritis have a greater chance of having blocked arteries in the heart and an increased chance of pericardial sac inflammation.
• Carpal tunnel syndrome. If you have rheumatoid arthritis in the wrist area, it can compress the carpal tunnel, which houses the median nerve. This can result in tingling and numbness of your hands and fingers. 

 

Tests For Rheumatoid Arthritis

 

In the early stages of the disease, rheumatoid arthritis can mimic other joint diseases, making it difficult to diagnose the disease. A careful physical examination by your doctor, however, might show characteristic findings of rheumatoid arthritis, including swelling of specific joints in the hands and the presence of rheumatoid nodules. 

There is a blood test for rheumatoid arthritis that can clinch the diagnosis. It is called the “rheumatoid factor,” which is a test that detects the autoantibodies that are acting on your joints. Other tests for inflammation can help aid in the diagnosis of the disease. 

There are characteristic x-ray findings for rheumatoid arthritis. The joints will look deformed and there will be a lack of joint space noted on x-ray as the disease progresses.

 

Treatments For Rheumatoid Arthritis

 

Because there is no cure for rheumatoid arthritis, the treatment is directed at controlling your symptoms and helping you feel better. There are some medications that will slow the degree of joint damage you will experience. 

 

There are several types of drugs used in the treatment of rheumatoid arthritis. Some are relatively easy to tolerate, while others have serious side effects that you should be aware of. Doctors usually start with the medications that are easiest to tolerate first. Here are some good treatments for rheumatoid arthritis.

 

• Steroids. Steroid medications, such as prednisone or prednisolone, are helpful in that they reduce the pain and inflammation of the joints and can reduce the rate of joint damage. Unfortunately, they have side effects, such as osteoporosis, diabetes, and weight gain. Steroids are especially good when you have flares of the disease and are not meant to take chronically.
• NSAID medication. These include medications like ibuprofen and naproxen (unless you get one prescribed by the doctor). They are not without side effects, however, and these include liver damage, kidney damage, irritation of the stomach, heart problems, and tinnitus. 
• Anti-Rheumatic drugs. These medications can actually lessen the damage done by the autoantibodies so that the joints aren’t permanently damaged. Medications in this class include Plaquenil, Azulfidine, methotrexate, and leflunomide. Because they can affect your immune system, they can cause side effect including suppression of your bone marrow, lung infections, and liver problems.
• Biologic medications. These represent a new class of medications that act on the immune system so that there is less inflammation and less joint damage. They can cause an increase in infections because they affect the immune system. Choices of biologic medications include adalimumab, abatacept, certolizumab, rituximab, and infliximab. 
• Physical therapy. You may wish to see a physical therapist who can help you learn various exercises that will keep your joints more flexible. They may also help you learn how to do things around the house that don’t involve using your hands. Assistive devices may be prescribed for you that will help you do things without stressing the joints too much. 
• Surgery. Surgery can be done that can repair the damage to your joints. This includes things like joint replacement in which the damaged joints are removed and a prosthetic joint is put in its place. Tendons can also be repaired. In the worst-case scenario, the surgeon can fuse the joints together so they don’t rub against one another.