Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Pilates and Multiple Sclerosis May 26, 2016

Filed under: Fitness,Health,Senior Moments — jax allen @ 7:47 am
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Pilates and Multiple SclerosisSit & Be Fit : Monday & Friday 11:30 – 12:15

Elmscroft Community Centre Gloucester UK

£3 per session Annual membership £10

At Take Heart we have 2 exercise sessions every week suitable to anyone with mobility, breathing or other health issues where a chair based Pilates programme would improve their wellbeing. 

If you have MS some exercises can fire up your Lhermittes (the spine buzzing sensation MSers often experience when bending the head down toward the chest). Others can make you too hot and bring on your symptoms. So, finding the right balance of mobility, strength and stretching is important. 

 

Recommendations:

We have a few tips to keep in mind when you start your Pilates program.

1) I know, I know, you hear this all the time, but it’s smart to first talk to your primary care physician and/or your neurologist.

2) Try out a class at your local gym or Pilates studio. Then try another class with a different instructor. And then try one more class with a different instructor still. Go back to the one you like best and who best fits your exercise style and needs. Some instructors have ungodly challenging classes while others are so effortless that you might as well be taking a nap.

3) Pay attention to your workout room and class times. If heat gives you problems, choose a gym that keeps their rooms on the cool side and aim for morning sessions when these areas tend be cooler. Additionally, classes during off times are less crowded meaning fewer bodies to generate heat.

4) Go at your own pace. If a certain exercise bothers you–your Lhermittes gets fired up, you get too hot, whatever–take a break. Your Pilates instructor can suggest alternative positions that would work better for you. By the same token, if you feel you are not challenged enough, ask the instructor to show you a more difficult technique.

5) For those on tight budgets (or tight timeframes), you can practice Pilates at home once you are comfortable with traditional Pilates movements learned at your classes. It helps to have a yoga/Pilates mat and we’d advise a DVD or book to help jog your memory. 

ActiveMSers Bottom Line: Pilates has the potential to help those with multiple sclerosis in many common problem areas: balance, body awareness, stress, spasticity, and strength to name just a few. As a refreshing mind/body workout, it’s a great alternative–or accompaniment–to tai chi and yoga. Physical therapists often recommend Pilates to help rehabilitate injuries since it incorporates low-impact movements in a gentle, graceful manner: “By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement.” Give it a shot.
We, at Take Heart, are a friendly social group, we always arrive early to catch up with each other and have refreshments from 10:45. Maybe, join us for a coffee and a biscuit or two. You are sure to feel welcome. 

For a FREETrial call 

Niel on 07715 647472

Or Ernie on 07899 851078

Or email me jaxallenfitness@gmail.com

Enjoy LIFE -Have ENERGY – Stay INDEPENDENT

 

Female Hormone Basics – What, When, Why….. March 11, 2016

Filed under: Health,Senior Moments — jax allen @ 7:58 am
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Read the entire article here: http://www.huffingtonpost.com/society-for-womens-health-research/hormones-from-puberty-to-post-menopause_b_9409894.html

 

So, 50 is the new 23! February 12, 2016

Filed under: Senior Moments — jax allen @ 2:13 pm
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So 50 is the new 23!

I heard on BBCBreakfast this morning that 50 is the new 23.
That makes me about 31! Firstly in my 20’s I never even imagined  being 58. Secondly, I don’t think I want to be 31 again.
My thirties were all about ‘juggling’, pregnancy, school runs, running a business, trying to keep a family together…. Phew, I’m tired just thinking about it. 
I prefer my 50’s, I have finally learned to say No!
I no longer waste my time with friends that steal my bliss – you know the ones – the moaners, the groaners, the ‘fun sponge’ that kills the mood wherever they go.
Sure, I wouldn’t mind another crack at my 40’s, but I’d definitely not want to go back to my 20’s and definitely not now. It’s so difficult for young people to get their adult lives started. Trying to live while saving for a house deposit, insuring a car to get to work, trying to get a job with a wage high enough to live on. 
 
No, I like being in my 50’s. Enough energy and good health to enjoy pretty much anything that comes my way. Yes, that’s because as my friend Jane says ” we’ve worked at it” 
We’ve both exercised, eaten well, never smoked etc. 

Another friend, Claire, tells me that I’m ‘an early adopter’ apparently that means I’ll give most things a go! That’s something wouldn’t do in my 20’s.
 

Our favourite cafe ” Pope & prosecco” in Rome



On top a tour bus around Rome the beginning of a fab week thanks to ‘Wowcher’ never imagined the holiday would be that good.



A fantastic lunch spot on one of the islands near Venice – found by accident while chatting to another traveller on a water bus. Guggenheim in the morning, joining an Italian wedding after lunch! Another fabulous bonus day to enjoy!



Not a bad view from my “morning Yoga” balcony in Barbados. 


Saying Yes is also easier now, I find myself getting ready for a surprise holiday to Dubai!  A friend was let down by her travelling companion and so when I was offered the chance I jumped at it. 
A couple of years ago I found myself in Barbados following a similar opportunity. 
I think my moto should be ‘ something always turns up!’ It usually does. 
Let’s see what this afternoon brings, whatever age I’m supposed to be! 
Jax 
 

Can Sage Help With Night Sweats? November 24, 2015

Filed under: Health,Senior Moments — jax allen @ 9:34 pm
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Can Sage Help Night Sweats?

Around three-quarters of all menopausal women suffer from night sweats. They can be one of the most disruptive symptoms of menopause because they disturb a woman’s sleep, which may lead to other problems, such as fatigue, stress, and irritability. So, what’s the best way 

to manage night sweats? For some, sage has helped to alleviate night sweats and other menopausal symptoms.

How Does Sage Help Night Sweats?

Sage (Salvia officinalis), a member of the mint family, has been used as a medicinal and culinary herb for thousands of years. When it comes to menopause, modern studies have shown that sage helps to relieve both the frequency and severity of certain symptoms, such as hot flashes, night sweats and dizziness. Though not completely understood, the estrogenic compounds found within this herb are unmistakably effective at regulating hormone imbalance. In this regard, it has also been used to treat irregular periods, and many women find that it helps the body make the transition through hormonal change.

Sage makes an excellent natural remedy, because along with reducing sweating, this herb can provide a relaxing, tranquilizing effect – thus making sleep drier, deeper, and sweeter.

Other Benefits of Sage

Sage is an incredibly multifunctional herb and may provide additional benefits, especially when it comes to brain function and cognition. Thanks to its antioxidant and anti-inflammatory action, sage may be excellent for:

Delays the onset of Alzheimers disease

Improving thinking and learning in those with Alzheimers

Boosting mood

Improving mental performance in the young

Heightening memory and attention in older adults

Amazingly, its list of benefits continues. Sage is also astringent, antiseptic, stomachic, and tonic, and thus used to soothe scratchy throats, cure canker sores and tender gums, treat asthma, relieve painful bites and stings, clear mucous, and encourage proper digestion.

Side Effects of Sage

Just like any herb or medicine, sage may come with some potential risks. Though considered safe by the U.S. Food and Drug Administration, taking sage in larger, medicinal amounts may result in restlessness, wheezing, vomiting, vertigo, rapid heart rate, tremors, seizures, and kidney damage. It can also irritate the skin in those sensitive to sage.

To avoid the risk of adverse side effects, it is best to consume sage only in the recommended amounts. As an essential oil, the dosage should not exceed 12 drops per day.

More Information

Sage’s anti-sweating and relaxation properties can make it a great herbal supplement for managing night sweats. 


 

What Causes Hot Flushes? May 6, 2015

Filed under: Health,Senior Moments — jax allen @ 1:57 pm
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Hot flushes on average last for four or five years and occur in up to 80 percent of women – though those on a vegetarian diet seem to fare better – and perhaps surprisingly they also occur in men undergoing certain hormone treatments for prostate cancer. You may have also experienced them during pregnancy as the hormone levels fluctuate in a similar way to menopause. 

We know exactly what a hot flush is – but despite many advances in science no one quite knows what causes our temperature to soar and makes us sweaty and uncomfortable.

All in your your head?

A team of researchers in the department of pathology at the University of Arizona College of Medicine believe they may have come closer to understanding the mechanism however.  It seems it may be related to a group of brain cells known as KNDy neurons as a likely control switch of hot flushes. KNDy neurons (are located in the hypothalamus, a portion of the brain controlling vital functions that also serves as the switchboard between the central nervous system and hormone signals.

It seems these neurons play extremely important roles in how the body controls its energy resources, reproduction and temperature. When you have a flush, your skin gets hot and you can see the redness of the skin. This is the body’s attempt to get rid of heat, just like sweating. Except that if you were to measure your body’s core temperature at that point, you would find it is not even elevated – however much it may feel as if you are within a fiery furnace.

Help for hot flushes:

This is just an experiment on rats so far, but we already know from other branches of science that our minds have a powerful effect on our bodies.  Staying calm during a flush is not always easy, but it will make a difference as stress is a major trigger so taking a deep breath, and having a cold drink will help.  

There are many simple tips you can employ to help keep cool and calm. 

The role of progesterone in helping to control flushes is not well acknowledged, but certainly is effective. It is very common for the temperature control mechanism to be upset during menopause when the levels of both oestrogen and progesterone are falling. It seems as if it is the changes and fluctuations in the hormone levels, rather than the levels of the hormones themselves, that cause a disturbance which leads to a hot flush.

As progesterone rebalances the hormones the symptoms come under control, but some women do find that they get fast relief from flushes by applying the cream during a flush or sweat to the inner wrist where the skin is thinner, and also to make the last application of the day immediately before going to bed as many have reported this has helped with sleep issues. 

If flushes are very severe, and not responding to progesterone alone, then you may be better with a combination cream such as 20-1 which has both progesterone and two natural oestrogens.

Further information:

These articles will be helpful if you are dealing with hot flushes and night sweats.

http://www.bio-hormone-health.com/2014/08/06/what-is-oestrogen-dominance/

http://anna.blog.wellsprings-health.com/2013/12/06/what-makes-hot-flushes-worse/

http://www.bio-hormone-health.com/2014/06/20/new-study-shows-natural-progesterone-reduces-hot-flashes-and-is-safe-for-the-heart/

http://www.bio-hormone-health.com/2012/12/17/progesterone-helps-flushes-in-post-menopausal-women/

 

Avoid Hospital!! May 2, 2015

Filed under: Fitness,Health,Senior Moments — jax allen @ 7:16 am
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Download the 5 Ways Guide to Prevent Senior Hospitalizations

 

This article is very interesting, especially if you care for a senior at home. 
A simple checklist to remind you to notice warning signs. 
I love the points about staying active – just walking to visit a friend every day and eating a varied diet will have a massive effect on wellness and independent living. 
Follow the link to download the article. 
Jax. 
 

Menopause Monday November 17, 2014

Filed under: Health,Nutrition,Senior Moments — jax allen @ 8:00 am
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6 Tips For Weight Loss At Menopause

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Menopause and weight gain seem to go together for the majority of women, even those who have always been slim. Your hormones are one factor, but here are some useful tips to help lose those pounds.
October 24, 2014
From Wellsprings
http://anna.blog.wellsprings-health.com

Most women notice that along with menopause comes some unwanted weight, particularly on the stomach, hips and thighs. Unfortunately this is Nature’s way of making sure that your declining oestrogen levels are getting topped up by switching production to the fat cells.
No matter how much you exercise, or how healthily you eat, it is very hard to avoid putting on those extra pounds but there are some simple ways to manage your weight at menopause.

Hormone Balance
1. Get oestrogen dominance under control as oestrogen is produced in the fat cells you want to make sure that it is not being produced in excess. Rebalancing with bioidentical natural progesterone will help keep it under control, and as progesterone is also a diuretic that can help with that bloated stomach too.
Useful article:
http://www.bio-hormone-health.com/2014/08/06/what-is-oestrogen-dominance/


Sleep
2. Make sure you’re getting enough sleep because you burn calories when you sleep, so the less of it you get the more calories get stored in your body. Also, when tired we tend to go for a ‘quick fix’ of something comforting which is usually carbohydrate, fat and sugar none of which help lose us weight. These foods are high in calories but they affect your bloods sugar levels and then can leave you feeling tired, irritable, anxious and reaching for the next fix.
Useful article:
http://www.bio-hormone-health.com/2014/07/02/5-ways-to-improve-your-sleep/

Control Your Blood Sugar
3. Some will find eating little and often as your body can cope better with several small meals throughout the day, not a couple of large ones. This is the best way of keeping your blood sugar levels stable and studies show that people who eat 4-5 meals or snacks a day are better able to control their appetite and weight. Stick to a Mediterranean style diet for healthy weight loss with fresh wholefoods, vegetables, fruit, salads, nuts, and seeds.
Useful article:
http://www.bio-hormone-health.com/2014/01/27/the-dash-diet-is-no-1-for-weight-loss/

Hydration
4. Drink plenty of water as often, though you think you are hungry, you might actually just be thirsty because the majority of us simply do not drink enough water. Your body needs fluid to perform many of its functions, but strangely enough if you drink too little you can actually end up with fluid retention as your body is holding on to whatever it can get to work efficiently. Your body does not need fluids that actually make it work harder, such as fizzy sugar laden drinks and alcohol, so stick to plain water wherever you can.

Alcohol
5. Reduce your alcohol intake as it can be a major obstacle when trying to lose weight. Although there are certain drinks, such as red wine, that have been some health benefits generally it is a good idea to really cut down. The problem is that alcohol upsets blood sugar levels, depletes nutrients, causes liver problems, aggravates the gut, lowers immunity and, if you’re trying to lose weight, it is not good news as it increases hunger and cravings for junk foods. We also know that your liver cannot metabolise fat while it deals with toxins like alcohol.

Get Your HEC in check ( Hinger. Energy. Cravings)
6. Understanding why you eat is crucial, as menopause certainly can be an absolute rollercoaster in terms of your emotions. If it is emotion, rather than physical hunger, that triggers your eating then it will really help you to tackle this in order to lose weight. The simplest method is to keep a food diary; noting down what you eat and why you are are eating it, for instance are you angry, sad, upset? You may find it simpler to talk this through with someone like a counsellor or a therapist who specialises in this area.

Eat Clean Train Smart. Feel Great

Jax

 

Round Shoulders? November 6, 2014

Filed under: Health,Senior Moments — jax allen @ 8:00 am
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Rounded Shoulders?
Exercises You Can Do At Work!

Work in an office?
Noticing that your shoulders have rounded over time?Wondering what exercises you can do while sitting at your desk?

Here are the three exercises to try:

#1- Opening Up Your Collar Bones

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Sit nice and tall opening up your collar bones, relaxing, then moving into being nice and tall again. Repeat a few times every few hours.
Start by holding for 5 seconds, then when that feels ok increase to 10, 15, then 20 seconds.
Aim to work the muscles around your shoulder blade and mid back.
Feel a light stretch in your chest.
Stretching chest which becomes short and tight and strengthening mid back area – around shoulder blades and the upper back muscles that become weak with a rounded back posture.

#2 – Mid Back Tightener

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Sit up tall.
Take your hands behind your head. Squeeze your elbows back.
Feel the stretch across your chest.
Tighten, hold and relax.
As before hold for 5 seconds.

#3 – Laced Fingers Over the Head

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Sit nice and tall.
Lace your fingers, arms are straight over head as high as possible.
Bring your arms back down again.
This time hold for 2 or 3 seconds only.
Aim to stretch your lats area, around shoulder blades and thoracic extensors in mid to upper back.

Repeat these 3 quick and easy exercises a few times each day to gradually rebalance muscle and improve your posture.

 

Tea Dance Anyone? November 4, 2014

Filed under: Fun,Senior Moments — jax allen @ 6:19 pm
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https://m.facebook.com/story.php?story_fbid=343698192470413&substory_index=0&id=100004907040665

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Age is NO Excuse! October 26, 2014

Filed under: Fitness,Fun,Senior Moments — jax allen @ 8:26 am
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https://m.facebook.com/story.php?story_fbid=365425890302133&id=100005041744648

This Gymnast is now in the Guiness Book of Records!