Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Hormone Injection Promotes Fitness in Older Adults June 14, 2016

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

 

2014 in review December 30, 2014

Filed under: Uncategorized — jax allen @ 11:17 am

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 3,600 times in 2014. If it were a cable car, it would take about 60 trips to carry that many people.

Click here to see the complete report.

 

Metabolic Syndrome: Could You Have It? November 26, 2014

Filed under: Uncategorized — jax allen @ 8:39 am

Metabolic Syndrome: Could You Have It?

Millions of Americans have a health condition that could increase their risk of developing 10 other serious medical problems, and they don’t even know it. The condition is called metabolic syndrome (also known as syndrome X or insulin resistance syndrome), and it may affect as many as 47 million Americans.

The list of health problems that metabolic syndrome can lead to is long and concerning. It doubles a person’s risk of both heart attack and stroke and also may lead to cardiovascular disease, type 2 diabetes, polycystic ovary syndrome (PCOS), fatty liver disease, cholesterol gallstones, asthma, and even some forms of cancer.

But here’s the good news: Adding a brisk walk to your routine every day may be enough to help stop this syndrome — and all of the accompanying health ills — in its tracks.

Do You Have It?
Unfortunately, most of the symptoms of metabolic syndrome operate silently and are hardly noticeable from the outside. Finding out if you have the syndrome requires knowing several health measures obtained only through medical testing. Ask yourself the following questions to help determine whether a doctor’s visit is in order:

Are you overweight?
Do you carry excess weight around your middle?
Do you exercise infrequently and eat mostly unhealthful foods?
Are you over age 60?
Does someone in your family have diabetes?
Do you have high blood pressure?
Do you have heart disease?
Are you African American or Mexican American?
Answering yes to any of the above questions means that you have at least one personal factor that may be cause for concern.

A Cluster of 5 Factors
Obtaining the following five health measures will help you and your doctor determine if you have metabolic syndrome. When grouped together, these five factors indicate the condition is present.

Abdominal obesity is the most obvious mark of metabolic syndrome. Obesity in general has been linked to metabolic syndrome, but the amount of fat around the waistline correlates even more closely. For men, a waistline of 40 inches or more is considered high risk. For women, a waistline of 35 inches or more is high risk.
Elevated blood pressure is another characteristic of metabolic syndrome. Anything above about 130/85 mm Hg may be a risk factor.
High blood triglycerides also put you at risk. Anything just above the normal, healthy level (150 mg/dL) is a marker of metabolic syndrome.
Low HDL (good) cholesterol is an important factor in diagnosing metabolic syndrome. For men, low HDL is below 40 mg/dL. For women, low HDL is below 50 mg/dL.
Insulin resistance is the defining risk factor for metabolic syndrome. If your body is not able to process blood sugar efficiently, or if your fasting blood glucose level is at or above 110 mg/dL, then it is likely that you have insulin resistance.
Having three of these five characteristics can indicate the presence of metabolic syndrome. But only a doctor can make this determination, so if you feel you are at risk, make an appointment with your healthcare professional today. An early diagnosis may help prevent the serious health problems associated with metabolic syndrome.

If you do have the syndrome, your doctor can also introduce you to immediate lifestyle changes that will help to put an end to this dangerous and life-threatening condition.

Walk Off the Weight
Reversing metabolic syndrome may be as straightforward as exercising more and losing extra weight. Weight loss can have a beneficial effect on all characteristics of metabolic syndrome, from your blood fat levels to your body’s resistance to insulin. An exercise program — something as simple as walking a couple of miles each day — may be enough to help you lose weight and start reversing the metabolic syndrome trend.

Watch What You Eat
You can also make basic changes in your diet that will help. For example, by switching to healthy polyunsaturated and monounsaturated fats such as canola, olive, and peanut oils, you may reduce your body’s LDL(“bad” cholesterol) levels and increase HDL (“good” cholesterol) levels. Poly- and monounsaturated fats are also found in certain foods, such as nuts and avocados. If you need help managing your diet and cutting back on unhealthy foods, a nutrition therapist can set you up with a healthful eating plan that works for you.

Maybe Medication
In addition to lifestyle changes, medication therapies may be useful. Two promising types of drugs for treating metabolic syndrome are insulin sensitizers, such as thiazolidinediones, and metformin. However, no trials have been done to test their effectiveness in preventing cardiovascular disease in people with metabolic syndrome. Medication may also help to treat some of the factors, such as high blood pressure, involved in this syndrome.

Take Action to Avoid the Syndrome

It’s not clear what causes metabolic syndrome. Some people may be genetically predisposed to it, while others may have a combination of lifestyle and medical factors that put them at risk. But metabolic syndrome is preventable. By getting plenty of exercise and maintaining a healthy weight, there is a strong possibility that you can avoid this condition. Knowing the consequences of metabolic syndrome might be just the motivation you need to maintain a healthy lifestyle.

Interesting?

Do something EVERYDAY to change your risk factors…

Jax

 

Soft Drinks Link to Ageing? October 26, 2014

Filed under: Uncategorized — jax allen @ 6:43 pm

http://gu.com/p/42gb6/sbl
Soft Drinks Link to Ageing?q

Interesting article from
The Guardian
Azeen Ghorayshi
Thursday 16 October 2014 20.00 BST

IMG_1736.JPG

 

3 Steps to Solve Age Related Fat September 30, 2014

Filed under: Uncategorized — jax allen @ 8:33 pm

3 Steps to Solve Age-Related Fat Gain…

To stop age-related muscle loss and fat gain is EASY and it’s something that any of us can do.

Just send the correct signal to your body to say “maintain muscle and burn fat”.

How?

IMG_1318.JPG

By moving. But ONLY in the optimal metabolic way. Doing the right movements spikes your metabolic rate, rebuilds muscle and burns fat for energy in 3 steps:

Step #1: The right metabolic movements drive sugar (glucose) and fat (fatty acids) into your muscle cells to be used as fuel. This prevents your fat cells from sucking it in and turning it into fat.

Step #2: Once the fuel gets into your muscle cells, it needs to be burned or it’ll just get sucked back into your fat cells. That’s why it’s so important to make sure you are doing the RIGHT type of movement — one that builds more of your fuel-burning furnaces called mitochondria.

Step #3: You need to consistently repeat these movements over time — that’s when the magic happens. You’ll create new lean, toned muscle mass, which sucks in even more fuel to be burned, prevents your fat cells from getting fatter and gives you tons of energy.

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Remember, just because you might be over 40, 50, 60, or even 70, it doesn’t mean you are doomed to have a slow metabolism, low energy or uncontrollable fat gain.

The key is to get moving, using the right metabolic movements unleash your full fat burning and muscle shaping potential in a scientifically proven way.

Stay Active. Eat Clean. Feel Great

Jax