Depression, Aging and Exercise
Posted by: Curt | Under: 40's/fit, 50's/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Seniors/fit, Spiritual/Emotional | Add Comment
MSNBC has an article that examines depression and happiness in middle aged folks. Basically, there is a distinct pattern that develops as people enter their mid-life years and it isn’t good. They posit several valid possibilities for why this happens, but I’d like to throw one other out there- poor physical condition due to stress, diet and lack of exercise. As someone who just got a letter from AARP inviting me to join (oh, the pain), I agree that there is a trend toward depression as we get to this time of life, but I also think that diet and exercise can play a huge role in de-stressing our lives and making us happier. This works for all age groups and the earlier you start, the better off you will be later in life.
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The researchers analyzed data on depression, anxiety levels and general mental health and well-being taken from some 2 million people in 80 countries.
On average, they found, well-being bottoms out at about age 48 1/2 around the world. But those lows varied quite a bit, ranging from about age 36 in the United Kingdom to about age 66 in Portugal.
The average low point in the U.S. was 44 1/2, although researchers noted a suprising blip in their results: happiness among American men continued to fall until about age 53.
“It happens to men and women, to single and married people, to rich and poor, and to those with and without children,” Oswald said. “Nobody knows why we see this consistency.
One possibility may be that people realize they won’t achieve many of their aspirations at middle age, the researchers said.
…The consistent dip in well-being is likely sparked by the challenges of middle age, said Dr. Robert N. Butler, president of the International Longevity Center — USA, in Manhattan. It’s the time when people pause to evaluate the crucial questions of their lives.
“Have you really succeeded? Is this really the right marriage? How are the children?” he said.
After about age 60, those questions may be resolved.
“The stormy part is over and you sort of come to terms,” he said.
The good news, according to the new study, is that if people make it to age 70 and are still physically fit, they are on average as happy and mentally healthy as a 20-year old.
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, Health, Ladies/fit, Prime/fit, Seniors/fit, Supplements, Travel/fit, Youth/fit | Add Comment
The 2 main sources of Omega 3 fatty acids are fish oils (from fish, obviously) and certain plants and seeds like flax seed and other whole grains. Several studies have shown that Omega 3’s are necessary for controlling inflammation and preventing heart and artery disease. In addition to those benefits, it has also shown promise in helping brain function and possibly even reducing depression is some people. So suffice it say that you probably should make sure you are getting enough Omega 3’s in your diet. The truth is that you are probably not. Most Americans eat foods that are very high in Omega 6 fatty acids which come from things like vegetable oils and fats. But for optimum health, you need to have Omega 3’s and 6’s in balance. So, unless you eat a lot of fish (3 times a week) you should probably take a supplement that contains a mix of fish oils, flax seed oil and borage oil. You can find this in capsules at any health food store and even most grocery stores. With all the health benefits, you really ought to add it to your daily regimen of vitamin C and a good multivitamin.
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Omega-3 fatty acids protect against heart attacks, inflammatory diseases such as rheumatiod arthritis, depression, and attention deficit disorder. You probably know that you can get omega-3s in seafood or fish oils. However, the omega-3 fatty acids in seeds such as whole grains may be even more important in maintaining your health than the omega-3s from fish.
Omega-3 fatty acids are the least stable fats in our diet. Whole grains contain vitamin E to keep the omega-3s fresh and prevent them from turning rancid, but omega-3 fatty acids in fish are not protected by vitamin E and therefore turn rancid much more quickly than the omega-3 fatty acids in seeds.
Three large studies, The Lyon Heart Study, the GISSI Prevenzione Trial, and in The Dietary Approaches to Stop Hypertension Study have established that omega-3 fish oils help to prevent heart attacks and reduce pain and swelling in diseases such as arthritis, psoriasis, and possibly even asthma. Other research shows that the omega-3 alpha linoleic acids in seeds, nuts, beans and whole grain may be as necessary as the omega-3s in fish oils to prevent heart attacks.
Eating Healthy While Traveling
Posted by: Curt | Under: 40's/fit, 50's/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Travel/fit, Youth/fit | Add Comment
I don’t travel much, but when I do the temptation is to eat fast and cheap- which generally means crappy. So what do you when you decide to eat something good while you are stuck at the airport? Well, MSNBC has a article about how to do just that. If you are traveling through any of the major cities, you have a pretty decent selection and the hard part is to make the decision to eat healthy instead of cheeseburgers, french fries and ice cream.
While waiting for a flight recently at Reagan National Airport, Katherine Tallmadge found herself checking out pre-packaged nut mixes, which are loaded with healthy fats but can contain as much as 1,200 calories per bag. The registered dietitian and spokeswoman for the American Dietetic Association knew that boredom was driving her impulse to eat, but she still struggled to resist temptation.
“I had to shake myself out of it,” says Tallmadge, who is also the author of “Diet Simple: Shed Pounds Without Even Trying”.
As I pointed out yesterday, if you take some time to look at the menu items, you will find some decent alternatives to the usual junk food that is so prevalent at airport food courts. Having a plan in mind beforehand is a big help. Don’t just stand in line and then decide… decide what you are looking for (salad, grilled chicken, etc.) and then consider the options you have. Like always, eating healthy does not happen by accident, you have to make good choices and stick to them.
Eating Out? Check the Nutrition Info First
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Seniors/fit, Travel/fit, Youth/fit | Add Comment
If you are going to be eating out, say over the weekend or on a business trip, you can save a lot of calories by simply going to the website of the restaurant you are going to and checking the nutrition guide. Last weekend during the football playoffs, we ordered pizza and I found that the thin crust pizza from Pizza Hut was way lower in calories than the regular or pan pizza. Makes sense, but most people would never bother to check- or they don’t care. Of course, if you don’t care, there isn’t much anyone can do for you! But if you do, a couple of minutes can save a lot of calories. One other thing I found- the sausage topping is the worst for calories. Even pepperoni is better. But if you can handle it, a veggie lovers pizza is actually very low calorie and might even be considered “good for you”. So if you are planning a Super Bowl party, a little checking around can be very helpful.
A Good Shoulder Exercise to Add…
Posted by: Curt | Under: 40's/fit, 50's/fit, Ladies/fit, Prime/fit, Quick Tips, Seniors/fit, Travel/fit, Youth/fit | Add Comment
Check out this short video over at Men’s Health which shows a good all around shoulder exercise that helps strengthen the shoulder muscles and increase range/flexibility. Most people do the basics- shoulder presses and extensions. Nothing wrong with those, but adding something like this will probably help by working some of the unused muscles in the shoulders and upper back. Give them a try for a few weeks and I think you will be happy with the benefits.
How Many Calories Should You Cut?
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Seniors/fit, Supplements, Travel/fit, Youth/fit | Add Comment
Back in my bodybuilding days, we would stay pretty “bulked up” most of the year, and then go on a super low calorie crash diet about 6 weeks before the show we were going in. It worked, but not well, because a crash diet like that has so many negative side effects. The strange thing is that if we had just eaten better during the year, we wouldn’t have had to do the crash diet thing and we would have looked and felt better as well. So file that in your “live and learn” category. Since people (bodybuilders and regular folks) still use this method for weight loss (especially girls getting ready for the summer swimsuit season) it is important to know exactly what you are doing to your body- and it isn’t good. MSN Health has a good article on how low is too low when it comes to dieting. One thing I always get people to do when they ask me for diet advice is to write down everything they eat for a 3 day period so I know what to change. A lot of times it is really easy to cut 500 calories day from their diet just in crap- snacks, sugary drinks, extra desserts, etc. without having to do anything drastic. So check out the article and come up with a healthy plan to lose weight in 2008!
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Drastic perturbations of the body’s normal balance are highly disruptive. It does what it can to survive. In the case of semi-starvation, once the body’s blood sugar supplies are used up, the body breaks down protein stores—think muscle mass and enzymes—to help create more blood sugar that the brain and blood cells need to survive.
The body suffers when protein tissues are lost. So to slow down the rate of protein breakdown, the rate of fat breakdown speeds up. As a result, ketones are produced (noticeable because of a putrid, fruity breath), and these are used by the cells that normally rely on glucose for energy. With ketones present, the loss of protein and lean body mass is minimized for a while. Severe levels of this state, known as ketosis, can lead to ketoacidosis, which is dangerous and potentially fatal.
Not only that, cutting calories too low puts you at risk of missing out on nutrients your body needs to function. One reason that many very low-calorie diets are supplemented with vitamins and minerals, or why they recommend that you take supplements when following the diet, is that eating too little food can leave you lacking. The problem with relying on supplements is that there are many food-substances that aren’t in supplements, and it’s always more healthful to get nutrients from real food over pills.
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Quick Tips, Seniors/fit, Supplements, Travel/fit, Youth/fit | Add Comment
First, let me just say that for most people, adding a teaspoon of sugar to your coffee or tea is not a real problem. It’s only about 15 calories. The problem is that in America, we want everything super-sweet and that is where you run into the problems. This is even more of a problem if you are diabetic, of course. So if you have a crazy sweet tooth, you might consider some of the sugar substitutes on the market like Equal or Splenda.
To help you out with that, MSN has a good guide on the different substitutes and their pros/cons. They look at taste and possible side-effect or health risks form each of them. Some have a bad reputation and you should know what you’re eating and drinking! So if you are a big diet soda fan, check it out and make good decisions. But for many people, the real answer is to eat healthy and eat sugary stuff in moderation. A lot of people don’t realize that much of the sugar they consume each day comes from the drinks the have like Starbucks, Cokes and Sweet Tea. It is really easy for a person who should be eating no more than 2000-2500 calories a day to drink 1000 calories in sugary drinks and not realize what they have done. So, switch to plain water or coffee/tea and you will really feel and see the benefits.
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Seniors/fit, Supplements, Travel/fit, Youth/fit | Add Comment
I saw this over at Naked Nutrition and thought it was worth a link… 20 predictions for why you will or will not be successful in living a healthier lifestyle in 2008. These also work for life in general as well! Here a few I like, but they are all good-
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I PREDICT that if you’re unhappy with your physical condition and you say,”it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2008 as it did on New Year’s day.
I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.
I PREDICT that the more you seek “miracle pills” or “quick fixes,”
the more likely you are to be a failure one year from now.
I PREDICT that you will be tempted by many quick fixes in 2008.
I PREDICT that if you hang out with losers and negative people this year, you will become just like them.
I PREDICT that if you hang out with winners and positive people this year, you will become just like them.
I PREDICT that you will run into more negative people and losers this year than positive people and winners.
Posted by: Curt | Under: 40's/fit, 50's/fit, General Fitness, Health, Prime/fit, Seniors/fit, Supplements, Youth/fit | Add Comment
Reuters has a report of research that ought to make us step back and question some of the supposedly safe natural supplements that are on the market. Since the FDA has a very hard time keeping up with and tracking all the “herbal” products, they often only find out about health risks after it is too late. This is the case for 2 men who believed that a product they were taking would improve their sexual performance and increase muscle mass. Maybe it did, but the cost was very high.
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Two men seeking to boost sexual performance and grow bigger muscles instead ended up with advanced prostate cancer after taking “herbal” supplements, U.S. doctors reported on Tuesday.
They said many supplements marketed as “safe” and “natural” could contain unknown and potentially dangerous ingredients, and noted that the U.S. Food and Drug Administration has little authority to regulate them.
They analyzed the product, which they did not name for legal reasons, and found it contained two hormones — testosterone and estradiol. When they tested it on tumor cells in the lab, they found it fueled the growth of prostate cancer cells more potently than testosterone alone, they reported in the journal Clinical Cancer Research.
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So, stick with supplements that you know will help instead of hurt. Anything that promises to increase your sexual performance and increase muscle size ought to make you suspicious. Unfortunately, most guys don’t care until it is too late.
OK to Splurge Once in a While?
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Seniors/fit, Travel/fit, Youth/fit | Add Comment
Not according to to new research from the University of Sydney. They found an immediate negative reaction to high saturated fat meals that suggest that you need to be careful what you splurge with.
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How bad can it be to indulge in an occasional meal or snack loaded with saturated fat?
How about bad enough to diminish your body’s ability to defend itself against heart disease.
A recent study by researchers at the University of Sydney in Australia found just that reaction after 14 trial participants, all healthy and between the ages of 18 and 40, ate just one piece of high-fat carrot cake and drank a milkshake.
That fat-laden feast compromised the ability of the participants’ arteries to expand to increased blood flow, the researchers found. The sudden boost in what’s known as saturated fat hampered the effects of so-called “good” cholesterol, the high-density lipoprotein or HDL, from doing its job — to protect the inner lining of the arteries from inflammatory agents that promote the build-up of fatty plaques. It’s this plaque that, over time, clogs blood vessels and causes heart disease.
…The high-fat meal, which contained about 90 percent saturated fat, had the equivalent of 68 grams of fat. In contrast, the meal made with polyunsaturated oil contained just 9 percent fat. The fat in the high-fat meal was equivalent to a 150-pound man or woman eating a double cheeseburger, a large order of french fries, and drinking a large milkshake, the researchers said.
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So the answer is really simple- you need to be careful even on your splurge meals. The effects of this high fat meal were evident even in young healthy subjects. While our bodies can adapt, repair and do remarkable things to maintain health, it is also a finely tuned machine that really cares what kind of fuel you put in it.
