BLOG 39 AGING & EXERCISE

BLOG 39 AGING & EXERCISE
 

Time dictates so many aspects of our lives. When beginning this Blog idea, I thought to myself how much time controls my day from the seconds, minutes, and hours. And of course in relation to this piece of writing, it is the measure of our age. The aging process is unique to each of us. But ultimately, it does impact our life decisions, and that includes our exercise choices. So let’s take a look at the relationship between aging and exercise.

Naturally, activity level changes when we get older. As one of my long time clients put it, “Man, I don’t just roll out of bed anymore ready to go”. This isn’t to say that one is less motivated, rather, the energy expenditure levels are different. This is mainly due to the fact that, “A major fraction of total daily energy arises from resting metabolism, and it is thus important to note that resting metabolism decreases with aging, by about 10% from early adulthood to the age of retirement, and a further 10% subsequently” (http://www.sportsci.org/encyc/agingex/agingex.html). Adding to this, “One reason is the loss metabolically active muscle mass and parallel increase in metabolically inert depot fat. In later old age, there may also be some overall reduction in cellular metabolism” (http://www.sportsci.org/encyc/agingex/agingex.html). When muscle mass decreases, this can cause body fat to increase. Keeping the excess pounds off can get harder. As such, “Your body fat can increase by up to 30 percent, which leads to a loss of lean muscle tissue and can affect your sense of balance. This can make it difficult for you to perform exercise activities you once enjoyed” (http://www.livestrong.com/article/418037-how-does-age-affect-exercise/). We need to continue a strength training program in order to not let our bodies replace muscle with fat at the rate it would like to. Not to use a scare tactic but here you go: “Strength peaks around 25 year of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by age of 65 years” (http://www.sportsci.org/encyc/agingex/agingex.html).

Exercise becomes so extremely important as we grow older. We tell ourselves that we used to be able to eat whatever we wanted and still look fabulous, but now the odds aren’t necessarily the same anymore. We have to take care of our bodies, and we can help prevent certain diseases with exercise. For example, “Your bone mass begins to decline once you enter your thirties, putting you at risk for conditions such as osteoporosis. If you are concerned about developing this condition, perform more weight-bearing exercises, such as running and tennis. Regular cardio activity will also help you control high blood pressure and high cholesterol, as well as ward off type 2 diabetes and some kinds of cancer” (http://www.livestrong.com/article/418037-how-does-age-affect-exercise/).

As I always say, there is no “can’t”. That word is not allowed in my studio. There are modifications for so many exercises, and I will be by your side as we run, walk, or crawl to get it done. If we don’t use it, we lose is, right?? Not every day is a peak performance day, but we do we can. As long as we are active, we are being productive to our bodies. Running a marathon might not be in the future, but what about making to your training session twice a week and keeping that commitment to your body?? Goals should be realistic. Remember the glory days fondly, but know that you are keeping your mind and body in better condition and sticking around longer for your family and friends by maintaining an exercise program. Fitness is a way of life and the destination involves progress not perfection so just keep going one rep a time, one day at a time, and with every age of your life.

BLOG 38 GASTRIC BYPASS SURGERY

BLOG 38 GASTRIC BYPASS SURGERY

Gastric bypass surgery is the most common weight loss surgery on the market. Everyone’s weight loss journey is different and requires specific aspects tailored to their body type. What works for one individual is not necessary the solution for someone else (hence why we might find a personal trainer to design a program that works for your own specific needs). Seeking medical help is also an option. So let’s take a look at this type of surgery and what it can do for a person seeking weight loss help. 

It is no doubt this procedure is life changing. From losing so much excess weight, one can also change other weight related problems including sleep apnea, high blood pressure, and type 2 diabetes. A person considering this surgery would typically have experienced one or more of the following(http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/gastric-bypass-surgery/art-20046318): “Efforts to lose weight with diet and exercise have been unsuccessful, your body mass index (BMI) is 40 or higher (extreme obesity), your BMI is 35 to 39.9 (obesity) and you have a serious weight-related health problem, such as type 2 diabetes, high blood pressure or severe sleep apnea”. 

The process to qualify can be a long road for some and may involve screening from a doctor, surgeon, dietitian, and psychologist. The factors a candidate are evaluated for includes one’s general weight history which includes, “your weight trends, diet attempts, eating habits, exercise regimen, stress level, time constraints, motivation and other factors” (http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/gastric-bypass-surgery/art-20046318). One’s current state of health is also screened as factors such as blood clots, heart problems, liver disease, alcohol and nicotine use, and having kidney stones, can all impact the surgery and worsen these conditions. One’s psychological status is also very important. Of course surgery is not prevented by conditions such as, “binge-eating disorder, substance abuse, depression, anxiety disorders and issues related to childhood sexual abuse”, but these issues can impact the long term success of a patient’s post-surgery in dealing with these matters (http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/gastric-bypass-surgery/art-20046318). A person’s motivation and readiness to follow the guidelines post-surgery are also evaluated. 

Health insurance and gastric bypass coverage is a whole new ball field. Some of my clients have found this process to be a dead end. Discouraged by the process alone, many decide not to fight the uphill battle to have their insurance cover the surgery. For others, when everything else has failed, money is no longer an object. It is my hope that these centers don’t play on the vulnerability of these people, but I know that there is the business side to everything. 

And now let’s take a look at the actual procedure. To being, “The surgeon divides the stomach into a large portion and a much smaller one. Then, in a process sometimes called ‘stomach stapling,’ the small part of the stomach is sewn or stapled together to make a pouch, which can hold only a cup or so of food” (http://www.webmd.com/diet/obesity/what-gastric-bypass-surgery). Next, “The surgeon disconnects the new, small stomach pouch from the majority of the stomach and first part of the small intestine (the duodenum), and then connects it to a part of the small intestine slightly farther down (the jejunum). This surgical technique is called a ‘Roux-en-Y.’ After a Roux-en-Y, food passes directly from the stomach into the jejunum, bypassing the duodenum. This curbs your absorption of calories and nutrients. This weight loss method is called ‘malabsorptive.’“ (http://www.webmd.com/diet/obesity/what-gastric-bypass-surgery). 

Post-surgery, the patient stays in the hospital for about 3 days, and normal life can typically resume in about two to three weeks. However, in the all the stories I have read, one’s sense of normalcy is altered entirely. Constant bathroom trips, fatigue, and cramping, are just some of the side effects some complain of. Complications that might occur are blood clots, wound infections, ulcers, and digestive problems. However, “The risk of complications is lower at centers that do more than 100 weight loss surgeries per year. Deaths in the month following gastric bypass surgery are very rare (about 0.2% to 0.5%, or less than one in 200 people) when the procedure is done by a highly experienced surgeon” (http://www.webmd.com/diet/obesity/what-gastric-bypass-surgery). Most people need to start taking supplements as their nutritional absorption of iron or calcium might be altered or lessened by such caloric restriction. 

In my fitness world, I believe that there are certainly viable candidates for gastric bypass surgery. I feel that any surgery, be it for beauty enhancement or appearance, can help one boost their self-esteem and body image. Part of my job is to make people feel good about what they see in the mirror. You can’t put a price on your health be it mental or physical. I have never passed judgement on this, and when I’m older I may want a face life or skin peel myself haha. Of course work still has to be put in with exercise and nutrition because there is no quick fix and long term success requires continuing a healthy eating and exercise regimen. As with any life decision, that is for each individual to make. As always, we just keep striving for progress, not necessarily perfection, one rep at a time. 

BLOG 37 TURMERIC

BLOG 37 TURMERIC

Turmeric is that bright yellow substance you see me put drops in my water and suck down three times per day. Some studies show it is the most effective nutritional substance there is. I have personally felt the benefits of this spice, so let us take a look at how turmeric can be helpful to us.

Beginning with the basics, turmeric is the spice that makes curry look yellow. It also makes mustard look yellow. It is a relative of ginger. Popularity of its use began in Indian cultures, but we now know there are medicinal properties in this spice as well. Curcumin is the component of turmeric which carries its health benefits.  It is most well- known for its anti-inflammatory properties. Low level inflammation is extremely important.  Some studies have stated that turmeric out performs some pharmaceutical drugs when it comes to its effects on some diseases.

Let’s look at some of the diseases turmeric has been found to help and/or alleviate. I found research done by James A. Duke, Phd., in the October, 2007 issue of Alternative & Complementary Therapies, and summarized in the July, 2008, issue of the, American Botanical Council publication, HerbClip, to be very informative.  When it comes to Alzheimer’s disease, “Duke found more than 50 studies on turmeric's effects in addressing Alzheimer's disease. The reports indicate that extracts of turmeric contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer's disease” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Its benefits when it comes to Arthritis are really amazing: “Turmeric contains more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Cancer also made the list in which turmeric has been found to effective in the, “Prevention and/or treatment of colon cancer, mammary cancer, prostate cancer, murine hepatocarcinogenesis (liver cancer in rats), esophageal cancer, and oral cancer (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html).

Oh there are more. The list continues: “Early research suggests that taking curcumin, a chemical found in turmeric, 3 days before surgery and continuing for 5 days after surgery can lower the risk of a heart attack following bypass surgery” (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) . My diabetic clients might find it interesting to read, “Early research suggests that taking turmeric daily for 9 months can reduce the number of people with prediabetes who develop diabetes (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) .

Other ailements it has been known to help include liver problems, ring worm, and even depression. Heart burn and indigestion can also be alleviated. This remedy is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual problems, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, and gallbladder disorders (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html). 

Turmeric can be taken in liquid or capsule form. It is important to understand that a substance such as this is not regulated the same way in which a pharmaceutical drug is by the FDA. Therefore, not all products are created equal. Furthermore, it can interact with other medications you are taking. For example, “Turmeric may slow blood clotting, so people taking drugs with the same effect, like anticoagulants, should be cautious about taking turmeric supplements, according to the National Institutes of Health” (http://www.huffingtonpost.com/2014/10/18/turmeric-health-benefits-curcumin_n_5978482.html).  Because it does help reduce blood sugar, diabetics should of course proceed with caution as to not make their blood sugar too low. It can affect fertility in men as well, but anyone with hormone sensitivity should be careful using it. If one has an iron deficiency be careful because it can impact the absorption of iron.

I like using this natural product myself and have felt the positive effects of less swelling in my knee post-surgery as well as my elbows from lifting weights a lot. Some of my clients have started taking it as well. We are all different though when it comes to our bodies. Sharing little tricks are always helpful on our fitness journeys so that we can strive towards feeling our best. After all, we are tearing apart our muscles before we build them back up (hypertrophy). If turmeric sounds like a supplement you might want to try, besides sprinkling a little on your food, always consult your doctor first. I’m not a doctor, only the voice of reason and maybe even the drill sergeant on your fitness journey.

BLOG 36 SWEATING

BLOG 36 SWEATING

Sweat… we all do it. We start to feel the moisture under our arms, on our upper lip or forehead, on our lower back, and well for some of us just about all over. There are various reasons we do this natural occurrence. In my line of work, sweating just comes with the territory. So let’s take a look at this topic a little more that most of us probably don’t know much about other than the fact that the body just does it.

We have 2.6 million sweat glands, and when the temperature rises they start kicking into action. Basically, “Sweating is your body's natural way of keeping you cool. Some sweat evaporates from your skin, taking heat with it. The rest runs down your face and body” (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes). Exercise raises our body temperature and we then sweat. This is the importance or hydration while working out to help replenish the fluid that is lost so we can keep going. But exercise isn’t the only cause for us to do this. In fact, when we get angry our blood pressure rises, stress hormones are released, and our blood pressure rises. Our body temperature is then raised and we sweat.  Emotions as a whole can cause us to sweat, such as feeling embarrassed, anxious, or nervous. Sweaty palms are common when we feel under pressure. Fevers can cause us to sweat as well, and the body goes through hot and cold chills, until our normal 98.6 degrees is recovered. Furthermore, “Sweating can be a symptom of angina -- heart-related chest pain -- and a heart attack. Infections, diabetes, and an overactive thyroid gland all can make you sweat. Some diseases, like cancer and HIV, can cause night sweats” (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes). Certain medications can also cause sweating: “Sweating may be a side effect of several drugs, including antidepressants, nonsteroidal anti-inflammatory drugs (NSAIDs), blood pressure medications, cancer treatments, and some diabetes drugs” (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes).

The list of causes continues, and to think you thought this was all exercise related. Coffee can make us sweat. I even drink coffee while working out so I guess I get the double impact. As such, “First, caffeine stimulates the central nervous system, activating sweat glands (the more caffeine you drink, the more you sweat). Second, the heat from the drink itself can make your body feel hot enough to sweat (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes). Spicy foods also activate our sweat glands. And then there’s beloved menopause in which hot flashes are the enemy: “In a desperate attempt to shed excess heat, the blood vessels in your skin dilate and your sweat glands go into overdrive, leaving you feeling flushed, sweaty, and yearning for a cold shower” (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes). On the other end of the spectrum, pregnancy hormones can cause excessive sweating.

Some habits to ditch can cause sweating too. Drinking too much alcohol can also do the trick due to vasodilation when blood vessels widen. Here’s another reason to quit smoking: “Nicotine causes your body to release the chemical acetylcholine, which stimulates the sweat glands. It also raises heart rate and blood pressure and body temperature. Nicotine withdrawal also causes excess perspiration” (http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/slideshow-sweat-causes).

Some of us certainly sweat more than others. Male sweat glands do produce more than females’. Being overweight can cause excessive sweating. How hard you are working or temperature of the environment can also play a part in how much one sweats. One size does not fit all for sweat levels because we all have different physiology. However there is an actual diagnosis for those why sweat too much: “Excessive sweating becomes hyperhidrosis — a condition formally recognized by physicians — when a person begins to sweat excessively in normal, non-stressful, not-overly heated places or situations. Three percent of the population has hyperhidrosis” (http://www.medicaldaily.com/sweat-set-what-causes-some-people-sweat-more-others-271950). Normal daily living activities cause a lot of sweating. This is a not a life threating condition and there are medications, creams, and even Botox to combat this. But trust me, a little extra sweat at the studio doesn’t bother me (just bring a darn towel).

A workout with a good sweat actually feels great. To me, I feel accomplished and energized from a sweaty tank top. Ladies know what it’s like taking a sweaty sports bra off after a good arm workout. On the other hand, having sweating arm pits at a business meeting might not be so attractive. There’s a time and place for everything right?? I love when clients roll out of bed and come in their ten year old junky shirt, knowing they’re just going to get sweaty and go home to shower. Through all the sweat and tears, we keep going and that’s the glory of our fitness journeys. I like the Snoop Dogg song, “Sweat”, because after all at your workout, “I just wanna make you sweat!!!!”