Disease, Wise Nutrition Helpful Advice.

 

 

 

 

Disease, Health Risk Factors.

 

My Activity:

 

Activity is important to maintain a healthy body. When you are not sleeping your body was designed to be almost continually active.

If you immobilize a limb for just three hours, it starts to degenerate. That’s why even during sleep you automatically flex and stretch; turn more than a hundred times in one night. Inactivity is deadly!

You can read this in a report by Dr. Walter Bortz in the Journal of the American Medical Association in 1982.

He reviewed over a hundred studies showing that the sedentary lifestyle developed; in the last 50 years in America causes widespread bodily damage.

This damage occurs independently of other health risk factors, like smoking, alcohol, fat, age and family history of the disease.

 

 

Here follow some of his findings:

 

By itself, simple inactivity causes a chain reaction of cardiovascular decay. First, it reduces vital capacity.

That means, sitting like a slug reduces your ability to take up and use oxygen. As a result, muscles, organs, and brain become partially oxygen-deprived.

In addition, inactivity reduces cardiac output, that is, the ability of your heart to pump blood around the body.

So, the tissues of couch potatoes become double deprived. They get less oxygen and less blood and the essential nutrients the blood contains.

To make up these deficits, your body constricts arteries, thereby raising blood pressure.

This arterial constriction on top of a weakened heart not only increases the risk of clots and stroke.

But also makes your cardiovascular system less able to respond to sudden movement or changes of position.

Consequently, sedentary folk often suffer dizziness; on standing, because the impaired system cannot instantly increase blood flow to the brain.

Wish any sudden movements they are prone to falls and accidents because the restricted system of blood flow cannot respond efficiently.

 

 

One of the most interesting studies.

 

Shows that more sedentary people than active people are hit and killed in traffic accidents.

Because their weakened cardiovascular systems make them incapable of performing. The nimble moves required to avoid oncoming traffic, without becoming dizzy and staggering or falling in the process.

Inactivity also increases levels of cholesterol and triglycerides. Triglycerides are the fats you store, and we know that inactivity makes you fat.

Inactive muscles shrink, compromising your ability to burn fat, to perform even simple tasks, like running upstairs, and even to hold up your skeleton.

Bones also thin and weaken, because your skeleton requires continuous resistance exercise in order to grow new bone matrix.

 

 

Inactivity:

 

A combination of inactivity and poor bone nutrition is the major cause of the epidemic of osteoporosis. Now burdening America – another man-made entirely preventable disease.

Inactivity also disrupts bowel function and disorders of glucose metabolism, independently of whatever food you eat.

The near epidemics of intestinal disorders and adult-onset diabetes in America bear mute testimony to our slug lifestyle.

Sex hormone levels also decline with inactivity, now linked to the huge increase in impotence in America.

The evidence is overwhelming that the incidence of male impotence in America has doubled since the 1940s.

Activity Can Save Your Life One of the best studies was conducted by renowned exercise guru Dr. Kenneth Cooper at his Aerobics Center in Dallas.

They followed 13,344 men and women for 15 years. This meticulous research, controlled for all major interfering variables; like age, family history, personal health history, smoking, blood pressure, cardiovascular condition, and insulin metabolism.

At the fifteen-year follow-up, reduced risk of death was closely correlated with physical fitness. This included death from cardiovascular diseases, a variety of cancers, and even accidents.

 

 

There is no longer any doubt:

 

Exercise can save your life, while couch potatoes create an existence that is nasty, sick, and short.

Activity Strengthens Heart and Lungs Numerous studies. Show that exercise protects your body by maintaining vital capacity; therefore maintaining adequate oxygenation of tissues.

The average sedentary American male aged 45 has lost half his ability to take up and use oxygen. With one year of the right exercise, he can restore it to the level of a 25-year-old.

Dr. Bortz rightly stated that the health benefits of restoring vital capacity are superior to any drug or medical treatment in existence.

In contrast to the weak cardiac function of sedentary folk, the athlete’s strength, a slow pulse is telling evidence of a healthy heart.

Many have rates in the 40s, and the Colgan Institute; one recorded champion cyclist Howard Doerfling at an incredible 29 beats per minute.

Sedentary folk, however, are likely to show heart rates in the 80s or 90s. When heart rate rises above 84, risk of coronary heart disease more than doubles.

Activity protects blood pressure most average people show blood pressure of 120/80; which is regarded as normal, but this is not normal at all.

 

 

We know that these people are already on their way to disease.

 

Risk of cardiovascular disease starts to rise as systolic blood pressure goes above 103 mmHg. By 120 mmHg, previously thought to be normal, risk has risen from 51 to 77 per 10.000 people.

That is an increase of 50%. By 135 mmHg, a level that many physicians still regard as marginal, but acceptable, risk has doubled.

Beyond 135 mmHg you are a walking time bomb. The same applies to diastolic blood pressure. Usual levels found on average people are 80-89 mmHg.

Recent research shows that these figures indicate a pre-disease state.

Diastolic pressures below 80 mmHg show an incidence of new cardiovascular disease of 10 cases per 1000 people. But by 90-89 mmHg; it shows an incidence of 40 cases per 1000 people, a risk increase of 300%.

 

 

Don’t fret.

 

It’s easy to reduce blood pressure with the right exercise. Many studies show that exercise works for older people as well, in whom you might think the damage to blood pressure is permanent.

In a typical study sedentary hypertension patient, aged 55 to 78 years were followed. All had elevated blood pressure.

After participating in an exercise program, systolic blood pressure fell by a whopping 20 mmHg. Regular exercise will lower blood pressure in almost anyone.

Activity Lowers Cholesterol Despite media beatings, cholesterol is not the bad guy. Cholesterol is essential to every function of your body.

It forms part of all your organs, including your heart and your brain. Your body makes all your steroid hormones, including adrenalin, estrogen, and testosterone from cholesterol. You cannot live without it.

 

 

Most of your cholesterol is not from food at all.

 

It is manufactured in your body mainly by the liver. When a healthy person eats high cholesterol foods; the liver immediately reduces its own cholesterol production to keep blood cholesterol low and healthy.

Disordered cholesterol metabolism. Is the cause that blood cholesterol rises to dangerous levels; and is a man-made disease, caused mainly by our degraded nutrition and sedentary lifestyle.

As you probably know, we have “good” high-density lipoprotein (HDL) and “bad” low-density lipoprotein cholesterol.

Total cholesterol is mostly LDL, and this is still one of the best predictors of cardiovascular disease. You can measure this total cholesterol with a simple device at home, it is called the “Accumeter”.

What is a healthy cholesterol level? You may ask. The American Heart Association and other US health authorities made in mid-1980 below 200 mg/dl their official recommendation.

Today we know that this is too high. In a comprehensive study by Dr. Jeremiah Stamler, he followed 356,000 men in 28 US cities.

Following his research, death rates from cardiovascular disease start to rise when cholesterol gets above 168 mg/dl.

Total cholesterol in sedentary American men and women rise over 200 mg/dl in their 30s and reach about 220 mg/dl by age 45.

It’s clear that sitting like a slug expose oneself to disease. Recent research shows that average cholesterol levels in runners and bodybuilders; ranged between 158 mg/dl and 183 mg/dl. It proves that exercise makes a healthy difference.

 

 

Cardiovascular diseases are far out of our biggest health problem.

 

It kills more than twice as many Americans as all cancers; nine times as many as all other lung and liver diseases together, and 28 times more than all forms of diabetes.

There are good reasons to warn everybody starting an exercise program; to have a thorough medical and physician’s approval before they start.

Sudden exertion in sedentary people. “raises their chances of a heart attack by….100 fold! A health letter from the Mayo Clinic stated. “Most people who have heart attacks during activity are sedentary or have underlying heart disease and overdo it.”

Activity Prevents Cancer Most cancers are slow-growing diseases, eating silently away at your body for years before they show up.

Despite the overblown claims of successful treatment by the National Cancer Institute, once cancer emerges, medicine is usually powerless.

Remember the swift deaths of Michael Landon of pancreatic cancer and Jaqueline Onassis of Lymphoma.

If there was an effective treatment, don’t you think those immensely rich people would have bought it? So, if a little of the right exercise can prevent cancer, it’s worth than all the gold in Fort Knox.

And above all, like the other best things in life, it’s free! From a study by Dr. Kenneth Cooper.  It showed that the incidence of all forms of cancer was closely correlated with lack of physical exercise. Unfit men and women were 300% more likely to develop cancer.

But the best finding from this study is that you must move only a smidgen out of couch potato land to prevent cancer big time.

 

 

Activity Against All Diseases.

 

The right exercise is a major strategy for preventing and treating all diseases. Physicians who do not incorporate exercise into their treatment protocols are guilty of malpractice.

The right exercise maintains your heart, lungs, your muscles, your bones, a healthy level of body fat, even your intestinal function.

But what about more subtle functions, such as insulin, and your body’s handling of sugar? We know that couch potatoes leads to glucose intolerance.

However, research has shown not long ago that getting off the couch not only maintains insulin function; to deal with the sugar but also can reverse decades of damage.

In healthy people, the right exercise completely protects glucose tolerance against the degenerative; changes in insulin metabolism that lead to adult-onset diabetes.

Research has revealed the major way in which activity protects you against all diseases. It started with evidence that exercise increases overall white blood cells.

Then came more precise findings that moderate exercise. Increases bodily production of lymphocytes, interleukin 2, neutrophils, and other disease-fighting components of the immune system.

There is no longer doubt that the right exercise strengthens your immunity. Hence it strengthens your resistance against all sorts of damage, decay, bacteria, viruses, toxins, even radiation.

 

 

Finally.

 

Remember the wise words of Louis Pasteur, the father of modern medicine: “Host resistance is the key”.

 

 

 

It's vital to excercise for older adult who wants to remain healthy.

 

 

 

 

 

Exercise for Older Adults.

By ADRIAN JOELE

 

Exercise is vital for any older adult who wants to remain healthy. Studies have shown that older adults who exercise regularly have better balance and a lower risk of falls.

They have better control of their blood sugar levels, better flexibility, the better quality of sleep and fewer symptoms of depression.

They will also improve their muscle strength and have less arthritis pain on their hips and knees.

There are many books and articles encouraging Exercise for Older Adults.

It is easy to understand that exercise is good at any age, but to determine the right exercise program is not so easy, in fact, it can be difficult.

People have different body shapes, different medical issues, and different musculoskeletal problems.

That’s the reason it is not advisable to start an exercise program that is not adjusted to meet the specific needs of the individual older adult.

One must carefully choose a trainer when joining a gym or health club. Many athletic trainers are not trained to understand all the potential risks and dangers involved with training the elderly.

The elderly person needs someone who understands the subtle issues that come with aging muscles and ligaments.

In addition, many seniors have arthritis and osteoporosis, which changes the normal body alignment during exercise. Others may have degenerative changes in the spine.

If a trainer doesn’t pay attention to these details, the person could get hurt.

You must train a seventy-eight-year-old woman differently than an eighteen-year-old football player. You must be very careful.

 

 

AEROBIC EXERCISE.

 

Endurance exercise will help you to strengthen your heart and lungs. It increases your stamina as well.

Many older adults have much atherosclerosis (plaque) in their coronary arteries, which places them at a higher risk for heart attacks.

For older adults who have not exercised for years should talk to their doctor first before starting an aerobic exercise program.

The doctor may determine whether the person’s heart is able to tolerate the increased exertion associated with exercise.

It is generally recommended that people should try to exercise for thirty minutes at 75% to 80% of their maximum target heart rate.

The maximum heart rate is calculated using the simple formula 220 – your age in years. This formula doesn’t work well for many seniors.

For the older adult who has not exercised for years and wants to start exercising. It is recommended to set a goal of 60% – 65%, rather than 75 – 80%. For those who can’t exercise for the full 30 minutes, two 15-minute periods or three 10-minute periods may suffice.

Be careful before you buy any of those heart rate meters if you are on heart medications called beta-blockers; which can slow down their heart rate. Many pacemakers regulate how fast the heart can beat.

If you have an irregular heart rhythm problem called atrial fibrillation, you also must be careful.

So how hard should elderly people exert themselves? It is argue that they should be able to talk comfortably while exercising.

 

 

Stretching.

 

With stretching exercises, you also must be careful, especially if you haven’t stretched for decades.

During that time your tendons (which attach muscles to bones) and ligaments (which attach bones together); have undergone a variety of degenerative changes and the water content decreases.

The water content of cartilage also decreases. As a result, most people become less flexible as they age.

Tendons and ligaments tend to tear easier and when they tear, the healing process is slower.

Here are some helpful hints on stretching from the National Institute on aging:

Stretching exercises should only be done after a warming up period by walking or some gentle bicycle riding.

Especially during the wintertime when your joints and ligaments are stiffer because of the cold weather.

Stretching should cause some minor discomfort, but it should not be painful. If you are feeling pain, you need to lessen the tension or stop.

Move slowly into a stretching position. Quick jerking motions can cause an injury. Hold the position for at least twenty to thirty seconds.

If you can’t hold the stretch that long, then you are overstretching, and you need to do it more gently. We believe that all frail elderly people should consult with their; physician or their physical therapist before starting a stretching regimen.

Don’t do just stretching exercises that you saw someone perform TV or at the gym. Even a yoga or Pilates class that is not specifically outline for the untrained older adult can lead to injuries.

 

 

 

Image result for Exercise for Older Adults.

 

 

WEIGHT TRAINING.

 

There is some truth in the saying: “use it or lose it”. The truth is that many elderly folks don’t have much more than they can afford to lose.

This brings up the concept of the functional reserve, which refers to the amount of extra work that can be done by an organ or muscle when needed.

By the time some seniors reach their eighties or nineties, they have such a small functional reserve in their muscles that they can barely out of bed or walk.

Many seniors take up exercise programs that involve lifting weights. By lifting weights their muscles will grow and become stronger.

Weight training would appear on the surface to make sense. Increasing muscle size and strength could help many seniors who have lost some of their size and strength over the years.

The truth is that older adults need to be careful before beginning a weight lifting program. Proper instruction with the correct weight and form is critical.

We cannot overemphasize the danger that a poorly designed weight training regimen poses to the joints, tendons, and ligaments of seniors.

Studies have shown that a carefully designed regimen may make seniors’ muscles a little bigger and stronger.

Any benefits gained have usually been lost once the study is over. Researches have not been able to show that weight-training exercises by themselves can decrease the level of disability among frail seniors.

 

 

 

Some recommendations for folks who have not exercised for decades.

 

  1. Walking – it is very simple and very effective. Even 15 minutes twice a day can help improve one’s lung function and lowers the blood sugar levels in patients with diabetes.

For people who are out of shape, this a nice way to exercise without putting much stress on joints.

  1. Pool exercises – you don’t have to do laps in the pool. Walking in the pool or simply moving your arms and legs as you stand in the shallow end of the pool is an excellent way to exercise.

Buoyancy provides support to joints during movement and even provide some resistance. Muhammad Ali used to do pool exercises to help him train for many of his fights.

It works very well for patients with arthritis of the hips and knees to exercise arthritic joints without putting much weight-bearing stress on the joints.

  1. Stationary bicycle – when done at low speeds and low resistance this exercise can be of great benefit for patients with arthritic knees.
  2. Tai chi – this Chinese martial art promotes balance and strengthening without putting much stress on the joints and ligaments.

 

Although it does not involve punching or kicking.

It is still considered a martial art. It has also been shown in several studies to improve balance and decrease the risk of falls in older adults.

  1. Yoga – many older adults enroll in yoga classes in order to enjoy its many health benefits. These benefits include increased flexibility, improved balance, and an improved sense of well-being.

However, older adults must be very careful. There are yoga classes that cater to clients who have medical challenges as well as older adults.

Look for a yoga instructor who has experience in adapting poses for individual needs.

  1. Custom exercises – for patients who can no longer walk, there are even exercises that a physical therapist can design to be done in bed or in a chair.

 

 

Please Note.

 

It’s mention to start slowly with exercise. Once started, some folks get quite motivated and excited about their new exercise regimen.

The improvement in how they feel, and, in their exercise, performance helps to motivate them further.

As the number of exercise increases, we often see that many of them succumb to joints and ligament injuries. The point is that even if you think you can do more, it urges not to do so.

 

 

Questions to ask your doctor:

 

  1. Is it safe for me to exercise?
  2. What type of exercise should I be doing?
  3. Are there exercises I should avoid doing?
  4. Is this Exercise for Older Adults?

 

A final tip; Exercise for Older Adults, Proceed with caution when starting an exercise program. Start easy and work your way up slowly.