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      Easing the symptoms of arthritis

      May 11, 2011 /

      46 million adults have been diagnosed with arthritis. 9% of these individuals claim arthritis limits their physical capabilities; 21 million people alone suffer from osteoarthritis. Unfortunately, the incidence of arthritis is on the rise, but there are things you can do to ease the symptoms.

      Exercise can be a great way to deal with the aches and pains of arthritis. But it’s important to perform the right exercises under a doctor’s supervision.

      Here are suggestions about exercising if you have arthritis, courtesy of the University of Washington School of Medicine:

      • If you have a physical or occupational therapist, he or she should participate in creating your exercise plan.
      • Your exercises should put minimal stress on your joints, especially when you first start out. Don’t overdo it.
      • Try a combination of both therapeutic (designed to help ease symptoms and improve joint function) and recreational (just for fun) exercises.
      • Use other methods to ease symptoms, such as using heating pads and ice packs, eating a healthy diet, taking medication as prescribed, and maintaining a healthy body weight.

      (HealthDay News)

      Anti-Aging, General fitness, Medical Issues for Men, Men's Health and Wellness, Xternal Fitness, Xternal Furci

      Female Fitness & Summer- New Exercises to Shake Off Winter Blues

      May 9, 2011 /

      Right about the time you’ve decided you’re ready to get off the couch, now that you can actually get out your door again, and start your exercise routine to get ready for swimsuit weather, you find out you’re pregnant. Don’t worry, though, once you find out your due date, you and your doctor can discuss exercises that you can perform safely.
       
      Benefits of Exercising During Pregnancy-Even During the Summer 
       
      One of the first things you’ll probably notice about your pregnancy is that you are experiencing a lot of fatigue. When this occurs, you’ll probably think that the last thing that will help is exercise. Surprisingly, just the opposite is true. Pushing yourself (within reason, of course) to move and stay active will actually help you combat pregnancy fatigue, which usually disappears or at least lessens considerably after the first three months. 
       
      Once you find out your due date, you will know how far along you’ll be during the hottest part of the summer. If you’re going to be in your third trimester, you may be worried about exercising in the heat. This is when you will want to take advantage of indoor malls, fitness centers, and other places that are climate-controlled. 
       
      During your first trimester, if you experience a lot of morning sickness along with fatigue, and it is in the heat of summer, you can also move your exercise routine indoors. This will help you with the nausea while still giving you the opportunity to fight the fatigue. The trick is to plan your exercise routine for when you are feeling your best during the day.
       
      Exercise Routines You Can Do During Pregnancy 
       
      Again, make sure you check with your doctor before starting any of these. If you feel any discomfort while doing them, stop exercising immediately and rest. If it persists, call your doctor.
       
      1. Walking. The best exercise, both before, during, and after pregnancy, is walking. Walking is the easiest exercise on your body as it doesn’t cause undue jarring and can be done practically anywhere.
      2. Bicycle riding. You’ll probably be able to do this all the way up to your third trimester (you’ll know about when this is once you find out your due date), as long as your doctor says it’s OK. Just make sure to ride on a level, smooth surface, and wear appropriate safety gear. Keep it slow, too.
      3. Low impact aerobics. High –impact aerobics should definitely be avoided during pregnancy. Low impact aerobics are exercises you can do almost throughout your entire pregnancy. The key here, though, is low-impact. Smooth dance moves, with minimal bending or jumping around, will be better for you.
       
      If you are participating in a guided exercise program, let your instructor or trainer know as soon as you find out your due date. He or she may be able to adjust your exercise routine so that you can continue exercising as long into your pregnancy as is possible.
       
      So why not be active and keep yourself in shape during your pregnancy?

      Uncategorized

      Benefits of Vitamin D

      May 6, 2011 /

      Natural vitamin D is elusive. This necessary nutrient is naturally found in just a handful of foods, but it can be found as an additive in many processed and packaged foods. Vitamin D is also available in supplement form. Fortunately, the average healthy person gets enough vitamin D from sun exposure and food, so deficiencies among healthy adults is uncommon.

      According to the Food and Nutrition Board of the Institute of Medicine of the National Academies (IOM), approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis. Moderate use of commercial tanning beds that emit two to six percent UVB radiation is also effective. Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.

      The best food sources of vitamin D are the flesh of fatty fish such as tuna, salmon and mackerel. Fish liver oils, such as cod liver oil are also excellent sources. For example, one tablespoon of cod liver oil contains 1,360 IU (international units) of vitamin D. This is 340 percent of the recommended daily amount (RDA). Salmon, mackerel and tuna have 39-112 percent of the RDA. Small amounts of vitamin D can be found naturally in mushrooms, beef liver, egg yolks, and cheese. They contain anywhere from 2-15 percent of the RDA.

      Fortified foods contain vitamin D as well. Fortified milk, orange juice, yogurt, breakfast cereals, margarine, and soymilk contain anywhere from 10 to 31 percent of the RDA. For example, fortified cereal contains 10 percent of the RDA and soymilk contains 30 percent. Fortified milk averages 29 to 31 percent.

      The RDA for vitamin D is 400 IU for adults and children age 4 and older. For seniors, the RDA is between 400-600 IU. However, research shows that higher daily doses of 700-800 IU may reduce the risk of fracture in adults aged 60 and older by 25 percent. A reduced risk of fracture is just one benefit of vitamin D. Other benefits include:

      -Helps maintain normal blood levels of calcium and phosphorus (vitamin D’s major biological function)
      -Aids in the absorption of calcium
      -Protects against osteoporosis and osteomalacia (hardens bones and teeth)
      -Protects against hypertension (high blood pressure)
      -Protects against cancer
      -Protects against several autoimmune diseases
      -Protects against rickets in children

      Sun exposure and consumption through major and fortified food sources should provide enough vitamin D, so supplements are not usually necessary for healthy adults. However, vitamin D deficiency is possible, especially in the elderly population, obese people, exclusively breastfed babies, individuals with fat malabsorption syndromes, individual’s with inflammatory bowel disease, and individuals who have limited sun exposure. In these cases, a supplement may be necessary.

      A physician will determine the amount needed to correct vitamin D deficiency, but the tolerable upper intake levels (ULs) are:

      -0 to 6 months: 1,000 IU (25 mcg)
      -7 to 12 months: 1,500 IU (38 mcg)
      -1 to 3 years: 2,500 IU (63 mcg)
      -4 to 8 years: 3,000 IU (75 mcg)
      -9 years and older: 4,000 IU (100 mcg)
      -Pregnant or lactating: 4,000 IU (100 mcg)

      When vitamin D deficiency occurs, symptoms may or may not be present until disease has developed. If symptoms are present, they may include:

      -Bone pain
      -Delayed tooth formation
      -Dental deformities
      -Loss of height
      -Muscle cramps
      -Poor growth in children
      -Poor posture
      -Spine and other bone deformities
      -Tingling
      -Weakness

      While the consuming the right amount of vitamin D has many benefits, over consumption can be dangerous. Taking too much vitamin D can cause nausea, weight loss, and irritability. Severe side effects include mental and physical growth retardation, movement of calcium from bones into soft tissues, and kidney damage.

      For more information about vitamin D, visit the Office of Dietary Supplements, National Institutes of Health at http://ods.od.nih.gov/.

      Supplements, Vitamin D, Vitamins/Minerals

      Exercise induced hormone changes do not promote muscular gains

      May 6, 2011 /

      Exercise induced endogenous hormone levels have been studied extensively. Researchers have examined how the different components of training including sets, repetitions, load and rest intervals affect serum levels of hormones such as testosterone, growth hormone and cortisol. Many studies have demonstrated there is an acute increase in serum levels of anabolic hormones after intense resistance exercise.

      To be more specific, high intensity exercise coupled with short rest intervals that is performed with large muscle groups are associated with large rises in these hormones when compared to other training methods. Conversely, training small muscle groups like the biceps has been shown to have no effect on serum hormone levels. Because of the findings in many studies, training programs have been constructed to maximize the post-exercise rise in these hormones based on the assertion that exercise-induced increases in hormones like testosterone and GH will enhance muscle size and strength. But, considering the fact that these increases in hormone levels are very small and of short duration, will they produce muscular gains.

      A study from the Kinesiology Dept. of McMaster University in Canada found that exercise induced hormone levels had no effect on muscle size or strength after 15 weeks of resistance training.

      There is evidence that a minimal basal level of testosterone is required to support strength and hypertrophy gains, which are otherwise attenuated. Therefore, the hormone-sensitive processes that underpin muscle anabolism at hypo- and supra-physiological hormone levels are not being activated appreciably by exercise-induced increases in hormone availability or at least do not result in any measurable enhancement of strength or hypertrophy.

      (J Appl Physiol 108(1); 2010)

      Anti-Aging, Bodybuilding, General training, Men's Health and Wellness, Testosterone, Weight training, Workout programs, Xternal Fitness, Xternal Furci

      Can coffee help with sugar addiction?

      May 4, 2011 /

      The reason why you get addicted to any food, but particularly sugar, is because your brain has opioid receptors (heroin is an opioid). Interestingly, sugar binds to the same addictive receptors as cocaine and other addictive drugs. These opioid receptors are part of a primitive reward system that helps you detect, select and enjoy eating fresh foods over rancid ones.

      Today, however, we live in a world where we are surrounded, not only by food in general, but by processed foods that are typically loaded with sugar. Unfortunately, this has led to a saturation of our opioid receptors, and we’ve become addicted to foods that are extremely harmful.

      Now, there are compounds called opioid receptor antagonists. That means once they occupy the receptors, they prohibit you from being addicted to something else. And coffee is an opioid receptor antagonist. Caffeine can bind to your opioid receptors and may diminish the addictive impact of another substance like sugar.

      “If you are addicted to sugar, for instance, and you really want to train your body gradually get rid of this addiction, using coffee would be a viable way to help yourself achieve this. Train yourself to drink black coffee. Drink it sugarless on an empty stomach and you will see how, gradually, the cravings will dissipate…”
      Ori Hofmekler

      So, all in all, it appears coffee may have some valuable redeeming benefits, particularly to boost the benefits of your morning workout, as long as you get high quality organic coffee, ground your own beans to make sure it’s fresh, and avoid adding sugar.

      Ori Hofmekler, author of The Warrior Diet, The Anti-Estrogenic Diet, Maximum Muscle Minimum Fat, and the upcoming book Unlocking the Muscle Gene is an expert on how to improve your health with foods.
      Mercola.com video transcript

      Anti-Aging, Diets, Drinks, Food preparation, Foods products, Medical Issues for Men, Nutrition, Xternal Fitness, Xternal Furci

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