Step Exercise Improves Physical Abilities in Older Women – A Study

In a recent paper published in Menopause Journal in February 2011, a small study was done on the effects of several types of exercise on women as they age. Doing step exercise, weight training and stretching maintains and improves the ability to navigate on our feet. Exercise keeps women from falling, a common occurrence in older women that can lead to broken hips and spine fractures. Too often a woman will die of complications from these falls. One of the effects of aging is the loss of muscle mass and the ability to remain steady on your feet. Muscle mass loss can begin as early as age 40 when hormones begin to change. This loss has a more profound effect on women because of general lower mass of muscle compared to males.

Stepping As an Answer

What is step exercise? Simply put, it includes taking the stairs, dancing, hiking or step exercising. Many fitness centers and local community centers offer step classes such as “Zumba”, “Jazzercise” and more.

Watch the beginners video to learn the simple way to do step exercise. Incorporate various types of movements to keep it exciting and fun. Dancing is probably the most enjoyable way to move. The sound of music and a steady beat is all you need to keep moving.

The Menopause Journal article further states: “In a previous paper, the same research team reported that women who adhered to the program lowered their body mass while maintaining their skeletal mass and basal metabolic rate. In the control group, body mass index did not change, although skeletal muscle mass and basal metabolic rate both fell.” This is a clear statement: “If you don’t use it, you’ll lose it”.

Do not become a statistic. Staying active is imperative to living a long and productive life. Keeping balanced on the physical level is as important as maintaining a healthy balance on the inside. Keeping fit has never been so important.

Key Factors in Healthy Aging

How do time, environment and lifestyle affect our body? In a myriad of ways the human body responds to internal and outside influences. These unstoppable forces from environmental exposures, new viruses and bacteria to ever evolving food and man-made chemical toxins all will impact longevity.

In particular each cell’s health relies on nutrition intake and release of harmful waste. Simple steps can be taken to slow the effects of decreasing cell regeneration. Every cell in the body must be renewed and scientists predict that every seven years we have a brand new supply from brain cells to toe nails.

What can be done to slow cellular degeneration?  Many options are now known to slow down our aging process. The real desire is  to maintain a great quality of life throughout our lives especially in our last decades. Here are simple actions you can take immediately to achieve this goal:

  • Reduce carbohydrate consumption which decreases insulin secretion. Insulin is related to increasing the aging process.
  • Quality deep REM sleep will allow increased production of HGH*; 7-9 hours per night is best.
  • Decrease negative stress that leads to chronic production of the stress hormone cortisol. Cortisol is a hormone that breaks down tissue (catabolic hormone) causing loss of bone, skin and muscle – signs of aging.
  •  Every day exercise which increases heart rate for 30 minutes keeps the body strong and healthy.
  • Calorie Restriction (CR) research makes claims for longevity by achieving underweight and thus reducing the degeneration process.
    See: CR Society: Getting Started

Be Good To Yourself Everyday!

Health Skin: A Mirror of Health

 Having health skin, hair and nails is a sign of a healthy body. These outer coverings reflect health on the inside. More specifically, our skin gives us signs of intestinal function which includes how well we digest our food, absorb nutrients, and how effectively waste products are eliminated. Good skin also depends on good hydration with clean water, optimal thyroid function and also includes ingestion of healthy fats from our diet such as olive oil and good fish oils high in EPA and DHA. Physiology supports the fact that gentle skin brushing on a regular basis removes dead skin cells while improving skin circulation and stimulating lymph drainage. The lymph system importantly assists the body in removing cellular waste. Don’t forget exercise and sweating that help improve both circulation and removal of by-products.

Remember beautiful skin is the outward sign of inner health.

2009 – A YEAR IN REVIEW part I

Through out this past year we learned more about how to keep healthy. Here is a summary of some things GOOD for us:

GOOGLING: yes this internet search engine that many of us use helps to stimulate and challenge the brain. Just an hour a day spent trawling information increases blood flow to crucial parts of the brain that can help cognitive skills. (I can feel the blood flow now as I write this and you read this!)

OPTIMISM:

Having a “looking up” attitude pays. A study of 100,000 mid aged and older women who were classified as optimists showed that 14% of them are more likely to be alive then pessimistic counterparts over 8 years time.

VEGETABLES:

No matter how you slice’m or dice’m food products directly from the earth are still the best nutrition we can eat.

Hands down nothing’s better. These nutrient filled foods deliver powerful minerals, vitamins, water, proteins and carbohydrates in neat packages.

SISTER/FRIEND:

Having a close sister or friend increases your odds of being happy and well adjusted. Being able to express your thoughts and feelings, open up emotions and feeling connected to humankind translates into better mental health. Study author Tony Cassidy says: “Sisters appear to encourage more open communications and cohesion in families.”

Being GOOD to you is the first and best thing to have great health. Take some time to assess your health status: what are you doing for good brain function? How good are your relationships and then kick your stressful thoughts out for good. Last but not least how good are your foods?

Vow to make the necessary changes starting now.

Achieving Longevity

Living a long and healthy life is a goal for many folks that often will become crystallized around the 60th birthday. The stark reality is that the aging process moves on no matter what one does or does not do regarding his/her health. Newer research shows that the process of decline in one’s physical and mental health however can be tempered. It is not quantity of years that counts, quality really matters. The life of an octogenarian or a centenarian can be filled with daily joy or dread depending on his/her health status.

 Some facts for positive aging:

  • Always get a good night’s sleep
  • Have a good social life – connect with others
  • Eat well and exercise daily
  • Have a purpose: volunteer or do work that you love
  • Have a belief and desire to live a long life.
  • Laugh – you cannot laugh too much which means don’t take life too seriously

A compelling piece of research that has been around for a number of years and now getting looked at again is reduced body weight or more specifically calorie restriction regimes.* What is being defined as “secondary aging” are the chronic diseases of cancer, diabetes and cardiovascular disease. Underweight participants have shown in studies remarkable drop in both cancer rates and cardiovascular disease. In 1989 studies on Rhesus monkeys showed monkeys on restricted diets are healthier, more vigorous and were destined for a longer life. The problem with a human study of this type is that it would take 125 years to complete! To further the point – disaster events like world wars, famine and starvation have shown natural reductions in chronic illness.

Calorie Restriction (CR) may not be for everyone, but it is attracting more attention in our food addicted culture by individuals who want a quality long life.

See this site and others for more details: http://longevity.about.com/od/lifelongnutrition/p/calorierestrict.htm

See the U-tube for Okinawa longevity:

http://www.youtube.com/watch?v=ZwX9Ll19cX0&feature=player_embedded

*”The Calorie Restriction Experiment”, Jon Gertner, NY Times Magazine, 10.11.09, pp.56-86.

Health is yours when you know what to do.

Pamela Sky Jeanne ND

drjeanne@comcast.net

Dr Jeanne has a program for healthy aging. Contact her for details.

Chronic Inflammation

 

In a previous writing I reported acute inflammation as a mechanism of healing tissue injury. Inflammation as a process is helpful, so when does it become problematic?

Problems start to mount when inflammation reoccurs and builds up inside the body The inflammatory process can spread insidiously over time which can lead to serious metabolic breakdown affecting long term health. America’s chronic heart disease, diabetes, obesity and cancer all have roots of inflammation

These are early symptoms that identify chronic inflammation:

General muscle body aches Indigestion
Chronic pain – joint or bone Shortness of breath
Congestion Skin eruptions – any type
Diarrhea Swelling
Infections – frequent Stiffness
Dry eyes Weight gain or obesity

If you have any of these imbalances it is time to put out the “fire” of inflammation. When you alleviate symptoms with medicines like aspirin, NSAIDS, etc that calm down inflammation, the inflammatory process is shut down for a short time, but the tissues do not heal. Disease can still progress.

Here are some helpful ideas:

  • Eliminate pro-inflammatory foods in your diet.*
  • Drink pure water half your body weight in ounces daily.
  • Orenda’s Immune has anti-inflammatory ingredients by gently removing fiery toxins and support immune function.
  • Drink super food OKI which contains Aronia berry with the highest anti-oxidant level of all the berries.
  • Sleep 8-9 hours a night; use O-Tropin spray that increases your growth hormone levels needed for restful deep sleep.
  • Do only the things you LOVE to do which includes loving yourself.

* http://www.naturalchoicesforyou.com/site/680805/page/631430

Be proactive with you health now; don’t wait for illness to show up.

Dr Jeanne has over 40 years of medical experience as a nurse and physician.  Contact her at 503- 720-8999 or drjeanne@comcast.net

Pamela Sky Jeanne ND

Inflammation

 

INFLAMMATION  

Much is known about inflammation as it occurs in the body, but most folks do not know its causes or how to correct and/or prevent flare-ups. In a series of weekly health tips these next few weeks, I will touch on causes of acute and chronic inflammation, then follow with how to prevent inflammatory reactions and finally how to restore the body’s balance if you suffer from many maladies associated with inflammation.

Is inflammation good? Actually it is a good response on the body’s part. Inflammation is actually a response by red and white blood cells and other biochemical markers to injury that has occurred to some tissue inside or outside the body. The easiest way to witness this recovery response is when skin is broken. Let’s say you accidently cut your finger on a knife or had surgery as in the photo above. The cut will close and repair itself using the inflammatory response. For example in this photo you’ll see light redness along the line of injury. The redness will disappear in a few days as the cut heals. This is the way the body repairs itself.  In this scenario inflammation is a positive mechanism. Red and white blood cells will rush to an injured-tissue. This mixture of cells along with platelets and special biochemicals such as interlukein-1 (IL-6)   do the repair work and then set down a matrix of repair tissue called scar tissue, which is the result of this special repair process.

It is amazing how the body can repair itself by using the inflammatory process for repair. Without the inflammatory process, tissue would be unable to “knit” together and therefore leaving a gaping hole much like a pot hole in a street.

In the next installment of this series, how inflammation occurs inside the body will be discussed.

Dr. Pamela Sky Jeanne is co- owner of Wellness Aging LLC

www.wellnessaging.info

1 2