Health and Fitness Issues

By Betty Thomas

Metabolic Syndrome ...

January 27, 2010

It’s bad news for women, especially, it seems. It’s the main risk factor for cardiovascular disease (CVD) and a risk factor for type 2 diabetes in women. It usually develops after menopause. That is because women tend to accumulate fat around the abdomen at this stage of life. After age 60, over 40% of women have metabolic syndrome. This is about equal to men of that age. But after age 70, the number surpasses that of men.

To understand Metabolic Syndrome, it helps to understand cholesterol. Cholesterol, or lipids, is moved through the bloodstream by lipoproteins. There are two kinds -- what we call "bad" cholesterol (low density lipoproteins of LDL) and "good" cholesterol (High density lipoproteins or HDL). LDL can build up in the arteries of the heart and cause a heart attack. HDL helps remove the LDL from the body. But there is another lipid -- triglycerides (TG). That’s the fat that is stored in fat cells. See, all calories that are not burned up and converted to fat and stored as triglycerides. One of the places that body stores TGs is in the belly. So, there are two kinds of body fat -- the kind stored under the skin and the fat stored under the abdominal muscles around the organs. This abdominal fat is responsible for high blood pressure and elevated blood sugar levels caused by increased insulin resistance. All together, it results in Metabolic Syndrome. Fat cells that collect in the abdomen are less sensitive to insulin. A waist measurement (women) over 35" indicates a risk factor.

What to do? Of course, lower your blood pressure and drop the weight. Eat foods that are rich in soluble fiber such as vegetables, whole grains, fruits and legumes. The soluble fiber acts to slow down the absorption of glucose from the small intestine according to the American Diabetes Association. They recommend 25 to 35 grams of dietary fiber a day, a far cry from the average of 8 grams that most women consume. And, of course, exercise. See, the triglycerides are being stored so they will be ready for use when you exercise (or have to fight or flee from danger). If you don’t exercise, you won’t get rid of the fat and repair your metabolism. So, get on with it, and get it off -- the weight.

Tai Chi ... this Gentle Exercise Improves Strength & Balance

January 13, 2010

Tai Chi (pronounced Ty-CHEE) is an ancient Chinese form of martial arts, or self-defense. The philosophy of tai chi evolved out of the concepts of Taoism. Harmony and balance are essential and are represented in the yin and yang symbol depicting the principle of opposites which are connected in harmony.

The exercise may have stemmed from a form of Chinese boxing, but it is believed by advocates that practicing tai chi can prevent illness, cure heart and arthritic diseases, and increase life expectancy.

Two studies that were done several years ago as a part of a National Institute on Aging program on reducing frailty in the elderly, revealed that tai chi exercise makes elderly people less likely to break bones and appears to help people aged 70 and over maintain the gains from other balance and strength-training exercises.

The first study at Atlanta’s Emory University of Medicine involved 200 folks over 70 years old. They took part in a 15-week tai chi program which resulted in a 47.5 percent reduction in their risk of falling. In the other study, at the University of Connecticut in Farmington, researchers found several effective ways for the elderly to improve their strength and balance, and tai chi helped maintain those gains.

So, as a art of self-defense, these words take on new meaning for the elderly!

Tai chi has no extremes. There are 24 basic movements for the beginners and these are expanded to some 60 movements in some forms of the art. All of the movements are done slowly and smoothly, emphasizing gradualness in learning.

Tai Chi mainly works the leg muscles because it is done with bent knees shifting weight from foot to foot. Gradually, as muscle tone improves in the legs, the form takes on a quarter squat maintained throughout the exercise routine, which can take 20 to 25 minutes to complete in the advanced system.

This is a mild exercise that can be done daily in classes, or in the privacy of one’s home once the form is learned.

Emphasis while doing the tai chi is on using the least amount of strength necessary to accomplish a movement. The body becomes more efficient in that the legs become strong enough to fully support the body standing and walking. Balance is restored.

Better metabolism — tai chi tones up the nerves, invigorates the circulation. It is said, "The body is like water. Unless it is kept flowing all the time, it becomes stale and foul." It is believed by tai chi-ists that "in order to retain youthfulness, metabolism must be stimulated and the legs and waist kept flexible by constantly moving them."

Toning up the nerves — if tai chi is practiced over a long period of time, the nervous system is strengthened. In tai chi, breathing must be adjusted and all bodily movements are controlled in an evenly balanced way keeping the brain alert.

Heart, circulation and breathing — tai chi enlists deep abdominal breathing, contracting and stretching the diaphragm and abdominal muscles, improving blood flow between the heart and abdomen.

Stomach and intestine — tai chi, in relieving stress, improves digestion. "The abdominal breathing method exercises the diaphragm which serves to prevent constipation, most prevalent among women and the elderly."

For insomnia — tai chi relaxes the nerves promoting sound sleep.

The benefits of this and other exercise cannot be measured. The consequences of not exercising are devastating. Tai chi offers one more solution in the search for improved quality of life in the golden years — a simple, low cost solution, at that!

New Year Resolutions ... 

"I Resolve To ..."

Dec. 30, 2009

A new year always prompts new resolutions. Some are kept, some fall by the wayside. If you haven’t already done so, why not make 2010 the year you get in shape with a good nutrition and exercise program?

First, you’ll need to see your doctor if you are due for a checkup, or if you’ll be starting an exercise program for the first time, or if it has been a long time since you followed one.

Second, you’ll want to consult with him/her on a healthy eating plan that will address your specific needs whether it be to lose weight or gain a few healthy pounds.

Third, lay out an exercise regimen to do at home or join a gym. Some HMOs may pay for your gym membership. If yours does, consider taking advantage of it.

Fourth, keep a diary of your progress. You’ll want to list your weight, measurements, days for exercise (make this an appointed day and time that must be adhered to).

Fifth, take a before picture and periodically take progress pictures. This will boost your motivation. For the picture, wear something that will not disguise your problem areas.

Sixth, add to your repertoire. As you feel yourself making progress, add an exercise and increase a weight or number of repetitions or sets. Most of all — don’t put this off. There’s no time like the present to start the rest of your life.

Exercise is crucial for bone health. Bones become stronger when mechanically stressed. There are two ways to accomplish this: One is by pounding impact such as walking briskly, running or step aerobics. While swimming and biking (even stationary bike) are good for our cardiovascular system, they don’t help build bone and guard against osteoporosis. The other way is by strength training using free weights and fixed or resistance machines if you go to a gym, or by using dumbbells (or other objects such as soup cans, etc.)

Following are some easy exercises you can do at home with dumbbells: (start with light weight, say, 2 to 5 pounds)

1) Stand upright with your feet shoulder-width apart in front of a straight back chair. Contract your abdominal muscles to stabilize your back and lift your rib cage. Hold a dumbbell by its ends close to your body at chest level, elbows pointing down. Keeping your body weight evenly distributed over both feet, head up looking straight ahead, back straight, lower yourself toward the chair until your buttocks just touches the chair. Sit on the chair if necessary.

2) Then return to the starting position by tightening your gluteal muscles (butt) and straightening your legs. Don’t lock your knees. (I stress lifting yourself by tightening your butt muscles to target those muscles.) Repeat the motion doing sets. As you gain strength, avoid actually sitting on the chair -- just barely touch it. You can use something else if you don’t have dumbbells. I read about a woman who does this and other exercises holding her cat in her arms. The cat actually looks forward to it!

Start with two 2 to 3 pound dumbbells -- or, get the cat!

1) Sit upright in the straight back chair, fee flat on the floor. Contract your abdominals and lift your rib cage. Hold the dumbbells at shoulder height slightly in front of your body, palms facing in, arms at sides with elbows bent and pointing toward the floor. Press the dumbbells straight up until they are over your shoulders with upper arms near your head.

2) Now, rotate your arms from your shoulders until your palms are facing forward, then bend your elbows to lower the dumbbells until your upper arms are at shoulder height and so the upper and lower arms for a 90 degree angle. Elbows should be pointing outward.

3) Then, move your elbows toward each other, returning to the starting position. (If you are using the cat, you won’t be able to do step 2 unless it is VERY flexible and long, so just lower the cat to the starting position.)

Happy exercising, and from all of us at the Condo News, to all of you -- have a happy, healthy and prosperous (hopefully) new year!

Seasonal Affective Disorder 

One of my favorite programs to watch in the early morning hours is "Antiques in the Attic" on BBC America. It is a British program. The idea is, the show’s star, an antiques expert, helps people rummage through their stuff looking for treasures to take to auction to raise money for something they need or want. One gentleman wanted to renovate his old Bentley, a woman wanted to take flying lessons and get a pilot’s license, another woman wanted to throw a birthday bash. This week, a couple wanted to go to Australia to get away from the British weather -- not enough sunshine. The wife has a condition called Seasonal Affective Disorder (SAD). I had never heard of this, or thought I hadn’t, but while researching it, found I know what it is but didn’t know what it is called.

People who are affected with SAD, also known as Winter Depression, experience changes in mood, thoughts, self image. SAD is a disorder that affects the brain’s circadian rhythm, a kind of ‘pacemaker’ that regulates the body’s functions. Some people are profoundly affected by seasonal variation of sunlight and shortening of daylight. This pacemaker transmits a signal to the pineal gland regarding day length. The pineal gland secretes melatonin. In persons with SAD, there is evidence that this melatonin signal of seasonal change is present, but it is not present in healthy people. So, it is possible that seasonal changes that influence the secretion of melatonin cause this illness in people with SAD.

Changes noticed in people with SAD include: anxiousness which persists, pessimism, feelings of helplessness, loss of interest in activities that were once enjoyed, fatigue, difficulty concentrating, sleeping too much or too little, changes in eating patterns, thoughts of suicide, irritability and restlessness, chronic physical symptoms that do not respond to treatment. The woman in Britain had serious moodiness.

So, what’s the remedy? There are light bulbs available called full spectrum bulbs. Some years ago, there was a move to introduce these bulbs (fluorescent tubes) into schools and offices. In the classrooms where these bulbs were used, teachers reported less restlessness and better concentration in the children. Snowbirds come to Florida to escape the cold, but, another benefit is our year-round sunshine. The angle that the sun takes in summer and winter is hardly noticeable, whereas, in the north, the sun is at a lower angle in the sky during the winter. In fact, there is a considerable difference in the time the sun sets up north and in Florida. I never really paid attention to that until I was talking to someone in Washington DC and the sun had set there but was still shining here. Well, of course. I just never noticed. So, be happy. Let some sunlight into your life.

Bulletin — This just in:

Deep Fat Changes Testosterone to Estrogen in Men, Leads to Estrogen Overload

Belly fat, also known as deep fat , to the fat that collects UNDER you abdominal muscles all around your organs. You can’t "pinch" it. It makes your waist big and your belly bulges. It happens in both men and women, although men’s bellies are more evident than women’s because women wear loose clothing to hide it. Men just tend to move their belts down under the belly and let it all hang out. Women are interested in appearance and men interested in what they put into the belly. They don’t call it a "beer belly" for nothing. Also, men often say their waist is still the same size because they drop their belt below the belly. Your waist is located just above the belly button, midway between the highest point of the pelvis at the side and the lowest rib margin, not around your pelvic area below that belly.

The fat in there is called visceral fat, as opposed to the fat just under the skin that you can pinch called subcutaneous fat.

So, what’s all the fuss about? Well, that visceral fat is responsible for the onset of metabolic syndrome which can lead to a much greater risk of heart disease and diabetes, stokes, cancer, high blood pressure, among other things.

Well, I am sure you have heard all that before. But, you still have that belly. Some men (we’re talking about men today) even boast about their big bellies.

But, there is something else you fellas ought to be thinking about. Male menopause. Huh? What’s belly fat got to do with that? Well, here’s the thing. That belly fat exacerbates the reduced production of testosterone that is associated with aging. The more belly fat you are sporting, the more it converts testosterone into estrogen. Fat cells contain the aromatase enzyme which is responsible for that conversion. (Yeah, you read right.) And, fellas, the fact is that estrogen dominance can lead to erectile dysfunction (ED). It is also the main cause of prostate enlargement and prostate cancer.

So, it can be said that male menopause, or andropause, if you prefer, is actually estrogen overload. And, fellas, pay attention, this is a real serious health hazard. You can count on that. Also, fat in the belly puts pressure on the kidneys which leads to high blood pressure. Besides, when was the last time you were able to comfortably cut you own toenails or tie your shoe laces?

Guys, there is just no good thing to say about that belly fat. It’s got to go.

But, what can you do about it. Well, it’s obvious that you must get rid of that belly -- NOW. First, go to the doctor and have your hormone levels checked. Also, start a serious life-style change which must include proper nutrition and plenty of exercise. Work on your cardiovascular exercise at least 3 times a week. Cut calories. Eat healthier foods. Eliminate unhealthy fats and stick to healthy oils such as extra virgin olive oil. Use that instead of butter or margarine. Eat more vegetables, fruits and beans. Cut out desserts. Reduce drastically your sugar intake. Let your sugars come from healthy foods. Reduce your sodium intake. Eat a healthy breakfast every day. That will jump start your metabolism. During the day, plan out what you are going to eat carefully. Forget about fast food and grand slam breakfasts. If you like pizza, choose thin crust, and toppings like chicken instead of pepperoni, and low fat cheese. You may have to make it yourself. Actually, I remember one fella used to bring low fat cheese to his favorite Italian restaurant and they would use that for his pizza. Now, that’s taking care of your customer. Ask your favorite pizza place if they will do that for you.

Now, for your goals. Your waist (location of your waist is mentioned above) should not be over 40 inches if you’re a man or 35 inches for a woman.

Calculate your Body Mass Index (BMI): Divide your body weight by the square of your height (your height in inches multiplied by itself), then multiply that by 703. The result is your BMI. In general, a result between 18.5 and 25 is optimal, while a number significantly higher or lower is cause for concern.

Now, figure your waist-to-hip ratio. (Hip circumference is measured at the widest measure over the buttocks and below the highest point of the hip.) 1. Measure your waist (waist is defined above) and write down that measurement in inches. 2. Now measure your hip at the widest point of your hips and buttocks. Write down that measurement in inches. Divide the waist measurement by the hip measurement. This is your waist-to-hip ratio. If your ratio is below .80 for a woman and .95 for a man, your at low risk. If your ratio is .81 to .85 for a woman or .96 to 1.0 for a man, you are at moderate risk. Over .85 for a woman or .96 for a man, you are at high risk for disease.

Let these numbers be a tool for you to understand the state of your health and do something about it.

Are You Sleeping? 

Does your doctor ever ask you, "How are you sleeping, lately?" If you answered that you have problems sleeping, did your doctor put that in your chart? Perhaps not, according to a Northwestern University study in 2007.

Researchers surveyed some 1,500-plus patients over the age of 60 who had visited their primary-care doctors and asked them about any sleep problems they might have and if they had told their doctors about these problems. Nearly 70% of the patients had at least one problem and nearly half had more that one problem. Problems included: difficulty falling asleep, staying asleep or being able to sleep.

The survey had 5 sleep problem questions, but the doctors only noted sleep problems in less than 20% of the time, even if the patient answered ‘yes’ to all 5 of the questions.

Sleep disorders in the elderly have been shown to result in poorer mental and physical health as well as lower quality of life, and is an important factor. Yet, doctors who may consider sleep problems as a normal part of aging are, for the most part, not inclined to feel that it is important enough to treat.

Consider: studies have shown that lack of enough sleep has been associated with cardiovascular problems, cancer, a lower metabolic function, and an increased mortality rate, as well as an increase in one’s sensitivity to pain, according to Kathryn Reid, study author and research assistant professor of neurology at Northwestern’s Feinberg School of Medicine.

Treatment for sleep disorders include exercise, meditation, bright light or evening activity.

Other forms of sleep disorder includes sleep apnea, which can result in a patient’s falling asleep while driving, or some other dangerous incidence.

If you have trouble sleeping, or suspect that you have a sleep disorder, ask your doctor to make note of it in your chart and help you discover the cause of your disorder. Don’t let him slough it off.