Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Top Tips to Avoid Menopausal Heart Disease June 20, 2016

Filed under: Health,Uncategorized — jax allen @ 9:56 pm
Tags: , , , ,

Top Tips to Avoid Menopausal Heart DiseaseHeart disease is the leading cause of death among women so taking care of it through diet, exercise and bioidentical natural progesterone will all help your heart stay healthy.

June 14, 2016  

 

Once she reaches the age of 65 a woman’s rate of heart disease has caught up with that of men so it makes sense to be proactive and minimise your risk factors for a long and healthy life.
Risk Factors:
The biggest risk factors are smoking, high blood pressure and cholesterol levels, being overweight and having an unhealthy diet. They are also risk factors for a number of other serious health conditions including diabetes so reducing them will improve your health profile immediately.
It is a common misconception that women suffer exactly the same type of heart disease as men, but yet again there is a real difference between the sexes. Women post-menopause can have narrowing of the arteries and a build-up of deposits just like men do, but it is much more common for the cause of the heart attack to be spasm of the coronary arteries. Research suggests that the oestrogen component of HRT may aggravate coronary artery spasm, where bioidentical natural progesterone will relieve it.
What to do to minimize your risk:
You already know to eat a varied, healthy diet with plenty of fruit and vegetables but there is now a new player in the mix. Interesting new research from Malmo in Sweden found that women whose diets were high in fibre had almost 25 percent lower risk of heart disease than women whose diets were low in it. The best fibre source is fruit and vegetables, rather than bread, so you are getting multiple health benefits as well as heart protecton.
A real health boost will be yours if you also follow an anti-inflammatory diet with lots of omega-3 fatty acids and antioxidants – including vitamins A and C – plus the minerals potassium and magnesium.
Good news if you love chocolate – and who doesn’t – because cocoa has been validated as having these cardiovascular benefits:
• Inhibits the oxidation of LDL
• Improves endothelial function
• Inhibits platelet activation
• Reduces LDL
• Increases HDL
• Increases insulin sensitivity
• Reduces inflammatory proteins
• Lowers blood pressure
Of course these are not just found in chocolate – you will get the same benefits in tea, fruit, vegetables and red wine so you can balance out your chocolate intake! The chocolate health winner though is raw chocolate and you can add it to smoothies, drinks and shakes. If you want to chew on a bar then go for dark (plain) chocolate with a high cocoa content of at least 75%.
Regular, enjoyable, exercise is also key and if it is weight bearing it will help with osteoporosis too.
Stress affects every single part of your body and if you are regularly stressed, and on a long-term basis, then this is a serious risk factor and needs to be addressed. Find ways to reduce the pressure whether that is taking a walk, talking to a friend or taking up a hobby. Singing, dancing, meditation are all good ways to relax – just find what suits you and stick to it.
Summary:
Tackling your diet, exercise regime and stress levels will make a huge difference to your risk of heart disease. There is also another two other things you can do to protect your heart.
It has been known for many years that progesterone is effective in relaxing coronary arteries which have gone into spasm, and that excess oestrogen can in fact cause spasm. As we have seen, most menopausal women’s heart attacks are due to heart spasm so this is a simple and effective preventive measure to avoid a potentially fatal heart attack.
Oestrogen dominance is also linked to heart disease so tackling that as well will give you a good healthy way to take care of you heart.
More information
http://www.bio-hormone-health.com/2016/01/18/3-ways-to-reduce-high-blood-pressure/
http://www.bio-hormone-health.com/2016/02/05/top-tips-to-avoid-menopausal-heart-disease/

http://www.bio-hormone-health.com/2016/03/21/what-signs-of-oestrogen-dominance-do-you-have/

Advertisements
 

Hormone Injection Promotes Fitness in Older Adults June 14, 2016

Filed under: Fitness,Health,Uncategorized — jax allen @ 10:21 pm
Tags: , , ,

Osteocalcin increases muscle performance, but naturally declines as we age – but injections can reverse the age-related exercise capacity declinein mice. 


 Levels of the hormone osteocalcin naturally decline as we age
A hormone jab could get the elderly exercising like they were years younger, a new study found.
During exercise the bones produce a hormone called osteocalcin that increases muscle performance.
But levels of the hormone naturally decline as we age, beginning from the age of 30 in women and 50 in men.
A study by Columbia University Medical Centre identified the first bone-derived hormone known to affect exercise capacity.
It also showed osteocalcin injections can reverse the age-related exercise capacity decline in mice and the findings apply to humans.
Geneticist Professor Dr Gerard Karsenty said: “Our bones are making a hormone called osteocalcin that provides an explanation for why we can exercise.

 

 Osteocalcin injections ‘can reverse the age-related exercise capacity decline’

“The hormone is powerful enough to reconstitute, in older animals, the muscle function of young animals.
“Muscles and bones are close to each other, but it had never been shown before that bone actually influences muscle in any way.”
The senior author noted during exercise in mice and humans, the levels of osteocalcin in the blood increase depending on how old the organism is.
He observed that in three-month-old adult mice, osteocalcin levels spiked approximately four times the amount that the levels in 12-month-old mice did when the rodents ran for 40 minutes on a treadmill.
The three-month-old mice could run for about 1,200 meters before becoming exhausted, while the 12-month-old mice could only run half of that distance.


“This may be one way to treat age-related decline in muscle function in humans”

To investigate whether osteocalcin levels were affecting exercise performance, Prof Karsenty tested mice genetically engineered so the hormone couldn’t signal properly in their muscles.
Without osteocalcin muscle signalling, the mice ran 20 to 30 per cent less time and distance than their healthy counterparts before reaching exhaustion.
Surprisingly, says Karsenty, when healthy mice that were 12 and 15 months old, and whose osteocalcin levels had naturally decreased with age, were injected with osteocalcin, their running performance matched that of the healthy three-month-old mice.
Read more: Secret to ‘eternal youth’ found in GINGER gene that makes you look two years younger
The older mice were able to run about 1,200 meters before becoming exhausted.
Prof Karsenty said: “It was extremely surprising that a single injection of osteocalcin in a 12-month-old mouse could completely restore its muscle function to that of a three-month-old mouse.”
Normal “resting” levels of osteocalcin in the blood also declined with age in rhesus monkeys and humans, with the decline occurring about 15 to 20 years sooner in women than in men.
It has never been shown that bone actually influences muscle “in any way”

He added: “If you look backwards during evolution, men were much more active than women – for example, in hunting and fishing.
“That may be an explanation for why the decrease in circulating osteocalcin occurs later in men than in women.
The study also measured levels of glycogen, glucose, and acylcarnitines – an indicator of fatty-acid use – in mice with and without osteocalcin to determine the cellular mechanisms behind osteocalcin’s effects.
It found the hormone helps muscle fibres uptake and catabolize glucose and fatty acids as nutrients during exercise.
Prof Karsenty added: “It’s never been shown before that bone actually influences muscle in any way
“Osteocalcin is not the only hormone responsible for adaptation to exercise in mice and humans, but it is the only known bone-derived hormone that increases exercise capacity.
“This may be one way to treat age-related decline in muscle function in humans.”
The study was published in the journal Cell Metabolism.

 

Sample Heart Healthy Menu June 1, 2016

Filed under: Uncategorized — jax allen @ 4:47 pm

Copy and paste this link into your browser to get some great advice from The Dieticians of Canada. 
http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Heart-Health/Heart-Healthy-Eating–Sample-Menu.aspx
Enjoy. Jax 

 

Fact – Exercise to stimulate your brain activity and reduce mental ageing May 30, 2016

Filed under: Fitness,Health,Uncategorized — jax allen @ 2:24 pm
Tags: , , , ,

For years, science has proved that physical activities and exercise have immeasurable benefits for one’s health.
And now a new study published by Neurology, the medical journal of the American Academy of Neurology suggests that exercise can also benefit your mental health.
The study found that exercise stimulates brain activity and reduces mental ageing by about 10 years among senior citizens.
According to a report, the research tapped 900 adults with the average age of 71 to fill out a survey which determined how often and how long they had engaged in physical activity in the previous two weeks at the time of the poll.
Each of the participants underwent memory and thinking evaluations as well as an MRI. They were then asked to undergo the same test again five years later to compare the data.
“We found that people who exercise moderately or heavily had a reduced risk of memory loss and what we call executive function, equivalent to about 10 years,” said Dr. Mitchell Elkind, professor of neurology and epidemiology at New York Presbyterian/Columbia University.

“Calisthenics several times a week, playing handball or tennis, even moderate amounts of activity can be a benefit,” Elkind, who co-authored the study, added.
Aside from reducing mental aging among senior citizens, exercise has been found to be beneficial for people of all ages.

According to an article by the Mayo Clinic, exercise helps people maintain healthy weight because physical activities burn calories. Exercise also prevents illnesses like stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, and arthritis.
Physical activities also help stimulate brain chemicals and induce good mood. It boosts energy as exercise delivers more oxygen and nutrients to the tissues to help the cardiovascular system to work better.

The Mayo Clinic asserts that exercise also promotes better sleep and even a better sex life.
“Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day,” it concluded, with a caveat for those who have not engaged in physical activities for a long time or for those suffering from health conditions to seek the guidance of their physicians first. 

 

Inspirational Seniors! September 25, 2015

Filed under: Uncategorized — jax allen @ 6:45 am

Golden Bolt’: Japan’s 105-year-old sprinter clocks new record




He is disappointed with his time! And intends to improve next year.  We all need to adopt his attitude.

No more words required……

 

5 Reasons To Eat Chocolate At Menopause March 20, 2015

Filed under: Nutrition,Uncategorized — jax allen @ 8:11 am
Tags: , ,
5 Reasons Chocolate Is Good For You At Menopause

Increased weight, brain fog and heart problems are sadly common at menopause, but help may be at hand in the form of chocolate. Believe it or not, there are several health benefits in eating it, including staying slim, so let’s see what they are…

 
 

Christmas, Valentine’s Day, Birthdays, Easter. What do they all have in common? Gifts of chocolate usually, and although welcome we may worry that it isn’t really healthy – but we would be wrong, particularly as we get older. 

Healthy benefits from eating chocolate 

I have to admit I would eat chocolate whether it was healthy or not – but good to know that actually it can be helpful. Of course it depends on the type of chocolate and that means one with a minimum 70-85% cocoa content. A single 100 gram bar of dark chocolate will give you fibre, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium – so that’s plenty of good-tasting minerals right there. Make sure it is also organic and you are getting even more benefit.

These are good reasons to not give up on chocolate, plus how bioidentical hormones can also help.

1. Eating chocolate can help you stay thin 

A new study by researchers at the University of California-San Diego found that people who frequently eat chocolate have lower body-mass indexes than people who don’t. Of course it will depend on how healthy the rest of your diet is!
http://www.bio-hormone-health.com/2014/01/13/how-to-stop-that-bloated-feeling-naturally/

2. Chocolate decreases stroke risk

A Swedish study found that eating more than 45 grams of chocolate a week led to a 20 percent decrease in stroke risk among women. Chocolate contains flavonoids (antioxidant compounds that protect against free radical damage), whose properties help fight strokes. Also, researchers at the Johns Hopkins University found that Epicatechin, a compound found in chocolate dark shields cells in your brain, and so protects it from damage caused by strokes.
http://www.bio-hormone-health.com/2015/02/24/tips-for-reducing-your-stroke-risk/

3. Chocolate reduces the likelihood of a heart attack

Blood platelets clump together more slowly in chocolate eaters which means that it may prevents blood clots, which in turn reduces the risk of heart attacks.
http://www.bio-hormone-health.com/2014/07/04/top-tips-to-avoid-menopausal-heart-disease/

4. Chocolate helps your brain function better 

It didn’t work for me, but British psychologists found that flavanols in chocolate helped people with their mental arithmetic. Study subjects had an easier time counting backwards from a randomly-generated number between 800 and 999 after drinking a cup of hot chocolate than they did without the cocoa. For the latest study researchers asked healthy elderly patients to drink a daily cocoa supplement that contained 138 milligrams of epicatechin flavanols. After three months, when tested, they performed as well on memory tests as a control group of participants 20 or 30 years younger. 

So if the common ‘brain fog’ is hitting you at menopause then a cup of cocoa might just do the trick, but you will also find the same flavanols in cinnamon, apples, and green tea.
http://www.bio-hormone-health.com/2013/02/04/feeling-foggy-boost-your-brain-power/

5. Chocolate can help reduce blood pressure

Scientists have discovered that the antioxidant flavonoids in chocolate can lower blood pressure, improve the elasticity of blood vessels, and may increase HDL (the good cholesterol). But remember it can also be high in fat and sugar, which can pile on the pounds and that is definitely not too good for blood pressure.
http://www.bio-hormone-health.com/2015/01/01/5-ways-to-lower-blood-pressure/

More information:

I have always worked on the old principle of ‘moderation and a little of what you fancy does you good’ so for chocolate lovers this is good news. However, women do put on weight at menopause due to hormone imbalance as fat is redistributed to around the middle and the effects of oestrogen dominance can be seen.

So too big an increase in your fat,sugar and caffeine intake from chocolate can bring other problems so if you also are trying to lose weight these articles will be helpful:

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

http://www.bio-hormone-health.com/2014/01/27/the-dash-diet-is-no-1-for-weight-loss/

http://www.bio-hormone-health.com/2014/12/30/more-energy-and-less-weight-on-a-g-i-diet/

 

Anti Ageing Tips #1 March 15, 2015

Filed under: Uncategorized — jax allen @ 7:04 am

Ways to Stay Young: How to Avoid Diseases and Needless Aging

 

Protect Your Heart

Heart disease is one of the biggest killers of in the UK. Nothing ages you faster than mistreating your heart. Gain more control over your cardiovascular health by eating a varied diet low in unhealthy fat (vegetable oils)and sugar, working out regularly, and not smoking. For extra heart protection, follow these steps:

Include fish in your meals at least twice each week. Choose fish such as salmon, haddock, mackerel, or tuna, which are high in heart-healthy omega-3 fatty acids. Studies suggest that eating fish two or three times a week may reduce your risk of heart disease. Omega-3 supplements are another option, but check with your doctor first.