Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Inflammation – Why Worry About It? May 26, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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Inflammation – Why Worry About It?

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According to statistics from the World Health Organization, about 12.9 million people world-wide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our life style choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body. Tipping the scale to one end.

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To shift the balance to your favour, other than incorporating more natural anti-inflammatory foods in your diet, it’s also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases

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Obesity Raises Breast Cancer Death Risk in Pre-Menopausal Women May 25, 2014

Filed under: Health — jax allen @ 9:24 am
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Obesity Raises Breast Cancer Death Risk in Pre-Menopausal Women
By Nicole Ostrow May 15, 2014

Women younger than 50 who are obese and have a common form of breast cancer have a higher risk of dying from the disease than women with the cancer who are normal weight, researchers said.

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Being obese was associated with a 34 percent increased chance of breast cancer death in pre-menopausal women with estrogen receptor-positive disease, which responds to hormone treatment, an analysis of 70 clinical trials found. The study, released yesterday, will be presented at the American Society of Clinical Oncology meeting beginning May 30 in Chicago.

The research is among the latest to tie obesity to cancer risk and the largest to examine weight’s role in the prognosis of estrogen-receptor positive breast malignancy and menopausal status, the authors said. Obesity is associated with increased dangers of other cancers including esophagus, endometrium, colon, kidney, pancreas, thyroid and gallbladder, according to the National Cancer Institute.

“This study is part of the growing body of evidence showing that patients who are obese generally fare worse with cancer –- in this case, younger women with breast cancer,” Clifford Hudis, president of the cancer doctors’ group, said in a statement. “With some two-thirds of our nation’s adult population now obese or overweight, there’s simply no avoiding obesity as a complicating factor in cancer care.”

Breast cancer is the most diagnosed cancer among U.S. women, according to the Centers for Disease Control and Prevention. Two-thirds of all breast tumors are fed by estrogen, according to the National Institutes of Health. More than 230,000 women in the U.S. will be diagnosed with breast cancer this year and 40,000 will die.

Study Results

The study’s results showed no association between weight and death in post-menopausal women with estrogen receptor-positive disease, a surprise finding because obesity increases blood estrogen levels in older women, said lead study author Hongchao Pan.

“This is exactly the opposite of what we expected,” Pan, a senior research fellow at the University of Oxford in the U.K., said in a telephone interview. “We know the effect is definite and real. We don’t know the mechanisms that underlie the association at the moment.”

Researchers in the study looked at 80,000 women in 70 clinical trials. Of those, 20,000 were pre-menopausal with ER-positive disease, 40,000 had ER-positive disease and were post-menopausal and 20,000 were pre-menopausal with ER-negative disease.

They found that both overweight and obese pre-menopausal women had a higher risk of dying from ER-positive breast cancer compared with women who were normal weight.

 

12 Tips to Reduce or Avoid Dementia and Alzheimer symptoms…. May 19, 2014

12 Tips to Reduce or Avoid Dementia and Alzheimer symptoms….

1. Optimise vitamin D. In 2007 researchers at the University of Wisconsin uncovered strong links between low levels of vitamin D in Alzheimer’s patients and poor outcomes on cognitive tests. Scientists launched the study after family members of Alzheimer’s patients who were treated with large doses of prescription vitamin D reported that they were acting and performing better than before.6
Researchers believe that optimal vitamin D levels may enhance the amount of important biomolecules in your brain and protect brain cells. Vitamin D receptors have been identified throughout the human body, and that includes in your brain. Metabolic pathways for vitamin D exist in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories.

2. Sufficient vitamin D is also imperative for the proper functioning of your immune system to combat excessive inflammation, and, as mentioned earlier, other research has discovered that people with Alzheimer’s tend to have higher levels of inflammation in their brains.

3. Fructose. Ideally it is important to keep your level below 25 grams per day. This toxic influence is serving as an important regulator of brain toxicity. Since the average person is exceeding this recommendation by 300% this is a pervasive and serious issue. I view this as the MOST important step you can take. Additionally, when your liver is busy processing fructose (which your liver turns into fat), it severely hampers its ability to make cholesterol. This is yet another important facet that explains how and why excessive fructose consumption is so detrimental to your health.

4. Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance. However other sugars, grains and lack of exercise are also factors here.

5. Vitamin B12

(more…)

 

4 Tips For Better Natural Sleep.

Filed under: Health — jax allen @ 5:35 am
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4 Tips For Better Natural Sleep.

Everybody has trouble sleeping now and then – but you don’t have to yawn and bear it. Insomnia increases with age, and so do its dangers. Poor sleep triggers inflammation and ups your chances of dangerous blood clots and hypertension. Sleeping pills add other risks, especially with age, often leading to daytime drowsiness, memory problems and scary falls.

Rest easy. These four natural strategies have been proven to help people sleep better. Good bet they’ll help solve your sleep problems, too.

1. Spend less time in bed. Sounds counterintuitive: If you need more sleep, stay in bed until you get it, right? Nope. Instead, train your brain to link bed only with sleep (or sex) — not with watching TV, answering e-mail or paying bills. Do those things elsewhere.

2. Hit the sack at the same time each day. If you don’t fall asleep within 20 minutes, get up and do something else until you feel sleepy.

3. Get up if you can’t sleep. Read a book until you feel drowsy again. Or do some slow, gentle stretches and deep breathing.

4. Hop out of bed at the same time every day. Sticking to a regular wake-up schedule, even on weekends, gets your body in a healthy, consistent sleep rhythm.

Get to it…

Jax

 

This one’s for Rob – The Saturated Fat Myth! May 17, 2014

Filed under: Health,Nutrition — jax allen @ 6:53 am
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The Saturated-Fat Myth That Robbed You of Your Good Health!
Before World War II, the miracle-healing coconut had been used to help alleviate:

Coughs
Constipation
Malnutrition
Skin infections
Toothaches
Earaches
Flus
And more!

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But that all changed when the war ended and the United States proclaimed hydrogenated oils to be the “healthier oils.” By the 1960s, a weak scientific theory claimed that saturated fats-like those found in butter, eggs, milk, red meat and coconuts – increased “bad” LDL cholesterol and were dangerous to consume.

Nothing was further from the truth! But this “health scare” was enough to push the public away from saturated fats and instead to refined vegetable oils. This was perfect for food manufacturers because they were far cheaper to produce.

It wasn’t long before Western-style diets made their way to the islands and the old ways were forgotten.

Cheaper, mass-produced hydrogenated foods replaced traditional foods, like the versatile and all-healing coconut oil that had kept the islanders healthy for generations.

And for the first time ever, diseases that had become prevalent among Americans… heart disease, diabetes, cancer and obesity started to plague the island nations.

Although this article talks about Americans – exactly the same story has run Un the UK!
Original, very weak ideas about saturated fat and cholesterol have been shown to be false over and over again. The strength of current
Nt studies and research ethics are much more robust NOW.

REMEMBER it wasn’t so long ago that we knew the World was flat!

Eat fat – it doesn’t kill you. It’s a better source of calories than sugars, as sugar has no nutritional value where dates are Essential for health. Your immune system, hormones, glands and nerves all NEED fats to develop and function properly.

Avoid hydrogenated fats -ALWAYS!
Processed fats from vegetable sources are NOT recommended
Choose cold pressed nut oils and NEVER heat or cook with them. Instead, add them as dressings and flavourings to cooked food.

Watch out for more info about Coconut and how to use it!

Eat Clean, Train Hard, Feel,Greeat!!

 

Canal Trip with The Willow Trust May 14, 2014

Filed under: Fun,Senior Moments — jax allen @ 4:04 pm
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We left Saul Junction in Gloucester just after 10:30 and arrived back after a stop for a picnic exactly on cue at 3pm.

A lovely day out , good friends, fabulous weather, green countryside and some very dodgy singing!

The Willow Trust run canal cruises with a Cream Tea for £12 per head on Saturdays once a month… See the pics below for more details.

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Great Day organised by Marilyn.

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Marilyn and Co on deck, reporting for duty.

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Some members steaming the boat – or are they really discussing Gloucester Rugby? AGAIN!
Well, once Norman and Pat get together it’ll be Rugby every time!

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Our lovely Captain, John.

 

Exercise – How Much, How Hard? May 10, 2014

Filed under: Fitness,Health,Senior Moments — jax allen @ 9:51 pm
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Exercise for Seniors: Benefits, Risks, and How To Begin

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Determining Your Abilities and Risks

People who are experiencing difficulties with daily activities will generally need to have special exercise counseling To determine your current physical activity capacity, doctors will often ask the following questions:

How much difficulty do you have…

  • Walking ½ mile (1 km)?
  • Climbing 10 steps?
  • Lifting 4.5 kg (10 lbs)
  • Reaching for objects?

(None, a little, moderate, a lot, can’t do at all)

To determine your fall risk, doctors should ask a variety of questions such as your recent fall history and their circumstances. He or she should also determine your visual acuity, inquire into what medications you’re taking and any medical conditions that could contribute to falls, and do a careful neuromuscular examination. Your doctor should also test your leg strength, gait, and balance. For example, he or she may ask you to stand up from a chair without using your hands to push off, to walk a short distance, turn, and walk back, and sit down. Using a range of tools, questions, and simple physical tests, your doctor can determine how mobile you are as well as your risk of falling, and, therefore, be able to help design an appropriate program.

A Word About Risk

There are certain risks associated with beginning exercise programs, depending on your heath status, age, weight, and other factors. You need to find a program that fits your current fitness level and your health. Your doctor can help you determine what a good level of activity will be; or he or she can refer you to a specialist or physical therapist to help design an appropriate plan. The risk for injuries appears to be fairly low if exercise routines are matched to the individual.

The brief Exercise and Screening for You (EASY) questionnaire has been developed for older people who are considering exercise. EASY helps seniors recognize health problems that could increase the risk of harm from increased physical activity and encourages those at risk to consult a physician prior to beginning an exercise regimen. For patients with symptomatic or significant coronary heart disease, heart failure or pulmonary disease, highly structured cardiac rehabilitation programs, where training is custom-tailored to your needs, can be very helpful. Enrolment in these programs generally requires a formal referral from a doctor.

What Are You Waiting For?

Staying active and avoiding a sedentary lifestyle have great potential for improving physical performance, preventing and delaying disability, preventing falls, improving blood sugar, slowing (and possibly preventing) cognitive decline, reducing disability and pain from knee osteoarthritis, and even prolonging life. Choosing activities that will work best for you given your particular needs, and talking to your doctor if you are unsure of what these might be, is important Make sure to choose activities that you actually enjoy doing, since you’ll be much more likely to stick with them if they are fun, rather than seen as an unappealing chore that must be done. And exercising with others, either as part of a formal program or with your neighbors and friends, can add to the enjoyment of becoming physically active. Remember, it’s never too late: beginning an exercise routine even in your golden years has been shown to offer significant health benefits, mental and physical. So get started (safely), and enjoy!

 

Extract from article by Calvin H. Hirsch, M.D.