What are the Benefits of Being Fit Over 50?

Being over 50 Does Not Mean that Physical Fitness is no Longer Important. There are Numerous Benefits of Regular Physical Activity at ALL Ages:

* Continued independent living
Elderly Woman Gardening* Better physical and mental health
* Improved quality of life
* More energy
* Move with fewer aches and pains
* Better posture and balance
* Improved self-esteem
* Weight maintenance
* Stronger muscles and bones
* Relaxation and reduced stress

Scientists have proved that being active reduces the risk of:

* Heart disease
* Falls and injuries
* Obesity
* High blood pressure
* Adult-onset diabetes
* Osteoporosis
* Stroke
* Depression
* Colon cancer * Premature death

Do you Feel too Tired to get Started?

Many of us feel that way, but most people who become physically active say that physical activity helps them feel better and gives them more energy.

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Yoga is Great for Staying Inshape!

Staying Fit with Yoga Exercises

Yoga exercises are the best way to free your mind and concentrate deeply. After you have experienced a stressful situation, your mind, body and spirit is stressed and fatigued.

The cause of these things might have been from the interaction with other people or something that have caused a frustration, anger, depression and disappointment. The feelings formed out of these circumstances should be released so that you will live a happier life with no worries.

One effective way and method to express your outpoured feelings and emotions is by doing yoga exercises.

When you feel like shouting out loud or cracking the television, you can instead release your tension through yoga exercises that are effective and helpful.

This type of strategy has worked in many ways for different people. Those who don’t find enough time for themselves can do yoga exercises in order to relieve themselves.

Sometimes, work has caught us up so tightly that we don’t find time to relax and express ourselves. Yoga exercises are the best remedy to this problem.

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Why ‘Vitamin D’ is Important!

Low Vitamin D Levels Lead to Poor Physical Performance in the Elderly!

USANA Vitamin D

Get Your Vitamin D Now!

In a recent study, researchers examined the association between Vitamin D status and physical performance. Among subjects with low Vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels.

In addition to its role in bone health, vitamin D is thought to play a role in musculoskeletal function. In a recent study, researchers examined the association between vitamin D status and physical performance in a sample of 976 persons over the age of 65.

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Walk Your Way to Health with a Pedometer!

Everyone, including people with Type 2 diabetes and older adults, benefit  from increasing their physical activity.

However,  many of us struggle to get started and then to stay with it.

The latest research brings some encouraging news!  Walking is good for you and there is a tool that will help keep you moving.  And, if you are an older adult with Type 2 diabetes, walking can help you manage your disease.

What is a Pedometer?

A pedometer is a low-cost instrument that attaches at your waist and counts the number of steps you take.  Research studies show that using a pedometer is a good way to motivate yourself!  It can help you set goals and keep track of the number of steps you take in a day.

How many steps are enough? The simple answer is that more is better.  Health experts recommend that everyone should do 30 minutes or more of moderate physical activity, such as brisk  walking, most if not all days of the week.  If you are not used to exercising, start where you are and gradually build up. Once you are more active, you will gain extra benefits from walking faster and adding more steps to your day.

What you need to know about Pedometers . What is Type 2 Diabetes?

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Another Reason Not To Skip Your Workout

Exercise is good for your body, of course. But it may keep your brain healthy as well, especially as you grow older.

Avoid Alzheimer's DiseaseA study of more than 600 older people (average age 74) found that those who exercised three or more times a week for 30 minutes at a time were about 40 percent less likely to develop vascular dementia (associated with reduced flow of blood to the brain) than those who weren’t as physically active.

Exercise didn’t appear to have any impact on the subjects’ risk of Alzheimer’s disease, which is just one specific form of dementia, but those who did work out were generally less likely to develop difficulties with their thought processes.

It’s a win/win situation, researchers say. Not only will regular exercise help you feel better as you age, but it may increase your chances of enjoying a long life with all your faculties intact.

U.S. Agency Says More than 70 Million U.S. Adults Obese

26.7 % of Americans are Obese!

Obesity Costs $147 Billion a Year!

Obesity KillsMore than 72 million U.S. adults, or 26.7 percent, are obese, up 1 percentage point in two years, the U.S. government reported on Tuesday.

Obesity has become “a major public health threat” and is steadily worsening, the U.S. Centers for Disease Control and Prevention reported.

“We need intensive, comprehensive and ongoing efforts to address obesity,” CDC director Dr. Thomas Frieden said in a statement.

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The Heart and Heart Attack

Are you worried about your HEART?..You Should Be!

Blood PressureCardiovascular disease is a term that refers to more than one disease of the circulatory system including the heart and blood vessels, whether the blood vessels are affecting the lungs, the brain, kidneys or other parts of the body. Cardiovascular diseases are the leading cause of death in adult men and women.

Recognize the importance of effective high blood pressure prevention and control.

What YOU can do for your Heart:

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New Study Backs the Heart-Healthy Effect of Dairy Fat

Eating dairy foods could help protect your heart, new research from Sweden suggests.

Dairy_CowDairy foods are a major source of saturated fat in the diet, which has been associated with heart disease. However, there’s some evidence that dairy foods could actually benefit heart health, for example by lowering blood pressure or reducing cholesterol levels, Dr. Eva Warensjo of Uppsala University and her colleagues note in the American Journal of Clinical Nutrition.

To get a clearer sense of people’s intake of fat from dairy and heart disease risk, Warensjo and her team measured blood levels of two biomarkers of milk fat in 444 heart attack patients and 556 healthy controls. The substances, pentadecanoic acid and heptadecanoic acid, indicate how much dairy fat a person has been eating.

The researchers found that people with the highest levels of milk fat biomarkers, suggesting they consumed the most dairy fat, were actually at lower risk of heart attack; for women, the risk was reduced by 26 percent, while for men risk was 9 percent lower.

Based on the American Heart Association’s Heart Attack Risk Calculator, a normal-weight 60-year-old man with no risk factors for heart disease (such as smoking or diabetes) has a 6 percent risk of dying over the next 10 years; the current study suggests, therefore, that if this hypothetical man ate lots of dairy food, he would reduce his risk by about half a percent. For a woman, or someone at higher risk of a heart attack, the benefit would be larger.

Dairy foods contain a number of potentially beneficial substances, such as calcium, vitamin D, and potassium, Warensjo and her team note. They have also been shown to increase people’s levels of “good” HDL cholesterol.

“The exact mechanism behind these associations cannot be deduced from the present study, but the range of bioactive components present in the food matrix of milk products as well as associated lifestyle factors may all have contributed to the observed associations,” the researchers conclude.

The study was funded in part by the National Dairy Council/Dairy Management Inc., a trade group for the US dairy industry. Dr. Warensjo has been a paid speaker for the Swedish Dairy Association and the International Dairy Federation.


It’s Never to Late!

You’re Never too Old to Increase your Level of Physical Activity!

Most people say they gain strength, endurance, and flexibility by becoming more active – including those in their nineties. Almost immediately, many people notice they feel better and getting around is easier.

Consider this:

* The more you move, the better you feel.
* More active older adults have the function and fitness of those much younger.
* More active people prolong their independence.
* Everyone can benefit from increased physical activity
* People with physical limitations and chronic conditions can also benefit by becoming more active.

Increasing your level of physical activity as much as you are able can help offset many of the negative effects of certain diseases and disabling conditions.

Being active is very safe for most people!

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The Importance of Cholesterol

Cholesterol is a vital molecule, without which all of us would die.  It has been demonized by the makers of statin drugs and as a result, most people have become conditioned to avoid foods containing cholesterol. This is a big mistake that can place a bigger burden on the body since cholesterol supports the body’s needs. It helps us to make Vitamin D, sex hormones, and steroid hormones.  It is also essential to all of our cell membranes and important to the brain for nerve signal function. It also plays a role in the metabolism of fats and our immune defenses. Therefore suppressing or avoiding cholesterol can deprive us of several important nutrients and impair many body functions.

ColesterolThe cholesterol-heart disease theory is a myth, and there are many studies that actually support this fact. We also improve the body’s utilization of this important nutrient that is mainly made in the liver, although some is obtained from food. Cholesterol is not the big elephant in the room; it is not the underlying cause of the #1 killer in the world (heart disease). What really contributes to the world epidemic of cardiovascular disease is oxidized cholesterol or small density cholesterol molecules in addition to sugar, inflammation from gastrointestinal tract, dental inflammation (gums) as well as toxicity and heavy metals.

It is important to reduce cardiovascular risk, but focusing on cholesterol is not the answer. Its MUCH better to reduce risk by using nutrients and educating about diet and lifestyle. Our focus includes the following tips:

  • Improve blood vessel health by using a combination of magnesium, activated folic acid, B-complex vitamins, balanced essential fatty acids, L-arginine and other key nutrients.
  • The best way to improve your body’s utilization of cholesterol is by using balanced essential fatty acids, fermented garlic, Coenzyme Q10, L-carnitine, chromium, curcumin, quercetin, niacin, vitamin E, and resveratrol.
  • Support the liver which is where most blood cholesterol is produced. A good liver formula includes nutrients such as milk thistle, N-acetyl-cysteine, alpha lipoic acid and turmeric.
  • Reduce stress and practice regular physical activity and breathing exercises. Spend time outdoors.
  • Eat healthy cholesterol-enriched foods like eggs, liver and oysters along with fermented foods such as yogurt and fermented vegetables. Eat sulfur rich foods like garlic and onions. Avoid sugar and hydrogenated oils (most processed foods) and drink plenty of pure water.

by Alberto Isaac Meza MD