Thursday, August 18, 2011
Exercise Lifts More Than Bums!
Since re-opening Trim Up 4 years ago, I've often wondered why so many of my members from the old place who I've been in contact with, don't exercise like they used to. And why so many women don't keep up with regular exercise, especially when they seem to have plenty of time once the kids have grown up. These are intelligent women who realize the importance of exercise for basic health and wellness.
Sometimes I believe it is a case of imbalanced hormones, stemming from menopause and lack of estrogen and testosterone, that causes fatigue and low motivation. I have known many women who have been prescribed antidepressants (myself included) because of their symptoms when all they needed was hormone replacement therapy.
Which leads me to why I think so many women aren't making time to take care of their health through fitness....Depression. This is becoming more common in women over age 40, especially with all of
our economical chaos and uncertainty with jobs and retirement. Women tend to be worriers anyway and many are carrying more of a financial burden in their families these days. It can be easy to get bogged down by job stress and not take time for ourselves, which can lead to depression.
At this age, a lot of women are dealing with aging parents, often taking on the role of caregiver. Some are helping with the care of grandchildren. Others are dealing with the empty nest and feeling a loss of indentity without an active role of being "Soccer Mom". Others are dealing with divorce or struggling personal relationships.
And then there is grief from the loss of a loved one or living with an ill family member or having some medical issues yourself. And lastly, there are those who suffer from recurring, hereditary depression.
It is ironic that the last thing any of these women want to do is exercise but that is exactly what they need the most! Exercise has been proven to help treat mild to moderate depression, often in place of medication.
When you exercise, your body releases chemicals called endorphins that trigger a positive feeling, similar to that of morphine. That feeling helps to produce a positive and energizing outlook on life. Regular exercise will reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve sleep.
There are few people who make it through life without some periods of at least mild depression just due to pressures of everyday stress. The best thing to do is to make regular exercise a part of your routine, to keep
up your mental as well as physical health. Group exercise is even more beneficial, because of the strong social support.
Just like diabetes, that needs to be managed with proper diet and exercise, depression is a condition that needs to be recognized and treated. One day insurance companies and employers will wise up and make fitness programs reimbursable and doctors will prescribe exercise instead of drugs!
Friday, July 29, 2011
We Can't Stop Growing!
Somatopause is when your Human Growth Hormone (HGH) levels drop off dramatically after age 30, as a part of the aging process. The higher your HGH levels, the healthier and stronger you will be. In order to release more HGH, you must exercise. But only certain types of exercise are effective in stimulating the release of growth hormones.
The most effective way is through Whole Body Vibration, because the "fast twitch" muscle fibers (or reflex muscles) that respond to the sensation of "falling" 20-45x per second are the ones that activate HGH release. The production is up to 400% more during a WBV session.
Another way to produce HGH is from the build-up of lactic acid. When you feel "the burn" in your muscles during exercise, that is lactic acid, which is a by-product of anaerobic training and the lack of oxygen. In order to cool down that "burn", your body will actually release higher amounts of HGH. At TUF, we have incorporated "LA" workouts where less weight and more repetition produce more lactic acid for HGH release. So, going for the burn is a good thing!
Ways to optimize your level of HGH once released with exercise:
1) a good night's sleep
2) avoid a high fat meal prior to exercise
3) drink plenty of water
4) eat healthy carbs (veggies) and high quality protein
5) get enough vitamin D
6) do not consume sugar or fructose within 2 hours of exercise
That last one is very important and here's why. Sugar consumption will trigger release of somatostatin, a hormone that inhibits HGH. And while it is critical not to consume sugar or fructose immediately after exercise when HGH release is stimulated, it is also important not to consume more than 20 grams of fructose each day if you want to lose weight. Drinking a whey protein shake post-workout will maximize muscle repair and growth but it is best to omit the fruit or other sugars.
Here is a chart showing the fructose in fruits:
Steady state cardio like walking, treadmill, eliptical or bike don't stimulate the release of growth hormones like weight training or high intensity aerobic interval bursts. It is easy to add some 30 second intervals of high intensity with 90 second recovery, even with walking. Just pick up the pace with a fast walk and pumping arms and then go back to the regular walking pace for recovery. Try to work up to 20 minutes of this and it will be more effective than an hour steady state walk.
We do intervals in both weight training and cardio classes, to push women to feel the burn for maximum results. It is a myth that you can lose weight just by restricting calories and exercising. Long-term, successful fat loss is determined by what type of calories and what type of exercise....it is quality, not quantity. Making sure that your exercise and diet are optimizing Human Growth Hormones will help you to
look and feel younger, build more muscle, lose more bodyfat, improve strength and recovery and actually slow down or even reverse the signs of aging. We need to keep growing!
The most effective way is through Whole Body Vibration, because the "fast twitch" muscle fibers (or reflex muscles) that respond to the sensation of "falling" 20-45x per second are the ones that activate HGH release. The production is up to 400% more during a WBV session.
Another way to produce HGH is from the build-up of lactic acid. When you feel "the burn" in your muscles during exercise, that is lactic acid, which is a by-product of anaerobic training and the lack of oxygen. In order to cool down that "burn", your body will actually release higher amounts of HGH. At TUF, we have incorporated "LA" workouts where less weight and more repetition produce more lactic acid for HGH release. So, going for the burn is a good thing!
Ways to optimize your level of HGH once released with exercise:
1) a good night's sleep
2) avoid a high fat meal prior to exercise
3) drink plenty of water
4) eat healthy carbs (veggies) and high quality protein
5) get enough vitamin D
6) do not consume sugar or fructose within 2 hours of exercise
That last one is very important and here's why. Sugar consumption will trigger release of somatostatin, a hormone that inhibits HGH. And while it is critical not to consume sugar or fructose immediately after exercise when HGH release is stimulated, it is also important not to consume more than 20 grams of fructose each day if you want to lose weight. Drinking a whey protein shake post-workout will maximize muscle repair and growth but it is best to omit the fruit or other sugars.
Here is a chart showing the fructose in fruits:
Steady state cardio like walking, treadmill, eliptical or bike don't stimulate the release of growth hormones like weight training or high intensity aerobic interval bursts. It is easy to add some 30 second intervals of high intensity with 90 second recovery, even with walking. Just pick up the pace with a fast walk and pumping arms and then go back to the regular walking pace for recovery. Try to work up to 20 minutes of this and it will be more effective than an hour steady state walk.
We do intervals in both weight training and cardio classes, to push women to feel the burn for maximum results. It is a myth that you can lose weight just by restricting calories and exercising. Long-term, successful fat loss is determined by what type of calories and what type of exercise....it is quality, not quantity. Making sure that your exercise and diet are optimizing Human Growth Hormones will help you to
look and feel younger, build more muscle, lose more bodyfat, improve strength and recovery and actually slow down or even reverse the signs of aging. We need to keep growing!
Wednesday, July 20, 2011
Why Whey?
I can't say it enough. Whey Protein is one of the most important supplements for women, especially for women who exercise, are wanting to lose weight, are over age 40, diabetic, and those with digestive issues. I talk about it all the time at TUF and remind our members constantly, but know that very few are actually making whey protein a part of their daily diet.
So here is a breakdown of why whey is so good for our bodies and health.
AMINO ACIDS - All sources of protein contain some amino acids, needed to repair and build muscle. However, whey protein is a naturally complete protein, meaning it contains ALL of the essential amino acids and the richest source of Branched Chain Amino Acids (BCAAs).
BCAAs are metabolized directly into muscle tissue for immediate recovery after exercise (unlike other essential AAs).
LEUCINE - Part of the BCAAs, Leucine is the main AA in promoting muscle synthesis and growth. You would need to eat five eggs to get the same amount of Leucine in one (100 calorie)serving of whey protein, which has the highest concentration of this important AA.
Leucine plays a major role in preserving lean muscle mass while promoting fat loss.
GLUTAMINE - The most common AA found in muscles, over 60% of skeletal muscle is Glutamine.
Good quality whey protein contains added Glutamine. In addition to improving strength, recovery and stamina, it also increases ability to secrete Human Growth Hormone, which is our "Youth" hormone. HGH helps to metabolize body fat and support new muscle growth. Glutamine is also useful for dieters to help lose body fat while preserving lean muscle.
Glutamine is also one of the most important nutrients for intestinal health. It aids intestinal function and digestion. Those with IBS, Crohn's, ulcers, food allergies or intolerances that cause gas, bloating and stomach upset really need this AA. It also supports a healthy immune system.
WEIGHTLOSS - The body requires more energy to digest protein than other foods (thermic effect) and as a result, you burn more calories with more protein in your diet.
Whey protein contains very few carbohydrates.
Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the blood stream. This controls hunger by lowering insulin levels and making it easier for the body to burn fat.
Whey protein helps to stimulate the release of two appetite-suppressing hormones.
MUSCLE - Since we lose muscle as part of the aging process, we need to pay special attention to resistance training. When muscle tissue is broken down with strength training, if there is not enough protein in your diet to repair that muscle, you could actually lose more muscle!
Whey protein is the "fastest" protein and is absorbed immediately to those muscles for quick recovery and growth.
A serving of approx. 20 grams of whey protein immediately following a strength workout will ensure that optimal protein synthesis will occur, for more muscle repair and growth.
BONES - Protein is needed to help preserve and improve bone density. Studies show that whey protein provides greater bone (and muscle) support than casein, the primary protein found in milk.
Whey protein is easily digested and helps to support every aspect of your health as well as protecting from the risk of cancer, Type 2 diabetes and other illnesses. It will also give you more energy. Quality whey also
contains calcium, B vitamins and minerals.
For those who don't "do" breakfast, a protein smoothie made with Greek yogurt, fruit, whey and healthy fat like coconut oil is a complete and healthy meal. Getting 20 grams of protein first thing in the morning will help with appetite control, fat burning and energy the rest of the day.
Whey protein shakes also make the best mid-morning and/or afternoon snacks. Pre-made drinks and protein bars contain whey and are fine occasionally, but it is best to make your own to avoid artificial sweeteners and processed ingredients.
We recommend and sell Designer Whey and NOW Foods Whey Protein powders. These brands have a reputation for quality manufacturing and ingredients. And they use the natural sweetener Stevia.
You can find cheaper brands but there is a reason why they are cheaper! Traces of heavy metals have been found in lower quality protein, they contain artificial sweeteners and they are also harder to digest.
Plus they don't taste very good!
So you see, Whey is the Whey to Go!!
So here is a breakdown of why whey is so good for our bodies and health.
AMINO ACIDS - All sources of protein contain some amino acids, needed to repair and build muscle. However, whey protein is a naturally complete protein, meaning it contains ALL of the essential amino acids and the richest source of Branched Chain Amino Acids (BCAAs).
BCAAs are metabolized directly into muscle tissue for immediate recovery after exercise (unlike other essential AAs).
LEUCINE - Part of the BCAAs, Leucine is the main AA in promoting muscle synthesis and growth. You would need to eat five eggs to get the same amount of Leucine in one (100 calorie)serving of whey protein, which has the highest concentration of this important AA.
Leucine plays a major role in preserving lean muscle mass while promoting fat loss.
GLUTAMINE - The most common AA found in muscles, over 60% of skeletal muscle is Glutamine.
Good quality whey protein contains added Glutamine. In addition to improving strength, recovery and stamina, it also increases ability to secrete Human Growth Hormone, which is our "Youth" hormone. HGH helps to metabolize body fat and support new muscle growth. Glutamine is also useful for dieters to help lose body fat while preserving lean muscle.
Glutamine is also one of the most important nutrients for intestinal health. It aids intestinal function and digestion. Those with IBS, Crohn's, ulcers, food allergies or intolerances that cause gas, bloating and stomach upset really need this AA. It also supports a healthy immune system.
WEIGHTLOSS - The body requires more energy to digest protein than other foods (thermic effect) and as a result, you burn more calories with more protein in your diet.
Whey protein contains very few carbohydrates.
Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the blood stream. This controls hunger by lowering insulin levels and making it easier for the body to burn fat.
Whey protein helps to stimulate the release of two appetite-suppressing hormones.
MUSCLE - Since we lose muscle as part of the aging process, we need to pay special attention to resistance training. When muscle tissue is broken down with strength training, if there is not enough protein in your diet to repair that muscle, you could actually lose more muscle!
Whey protein is the "fastest" protein and is absorbed immediately to those muscles for quick recovery and growth.
A serving of approx. 20 grams of whey protein immediately following a strength workout will ensure that optimal protein synthesis will occur, for more muscle repair and growth.
BONES - Protein is needed to help preserve and improve bone density. Studies show that whey protein provides greater bone (and muscle) support than casein, the primary protein found in milk.
Whey protein is easily digested and helps to support every aspect of your health as well as protecting from the risk of cancer, Type 2 diabetes and other illnesses. It will also give you more energy. Quality whey also
contains calcium, B vitamins and minerals.
For those who don't "do" breakfast, a protein smoothie made with Greek yogurt, fruit, whey and healthy fat like coconut oil is a complete and healthy meal. Getting 20 grams of protein first thing in the morning will help with appetite control, fat burning and energy the rest of the day.
Whey protein shakes also make the best mid-morning and/or afternoon snacks. Pre-made drinks and protein bars contain whey and are fine occasionally, but it is best to make your own to avoid artificial sweeteners and processed ingredients.
We recommend and sell Designer Whey and NOW Foods Whey Protein powders. These brands have a reputation for quality manufacturing and ingredients. And they use the natural sweetener Stevia.
You can find cheaper brands but there is a reason why they are cheaper! Traces of heavy metals have been found in lower quality protein, they contain artificial sweeteners and they are also harder to digest.
Plus they don't taste very good!
So you see, Whey is the Whey to Go!!
Monday, July 11, 2011
Treasure Your Bones!
The biggest motivator for women who finally decide to begin exercising and join our program is weight loss. Some have always struggled with their weight but we see alot of women who have not had trouble managing their weight......until the big "M" and hormonal chaos. Some stick with it either because they begin to actually like exercise and/or because they like what exercise does for them, while others never make the commitment and eventually drop off. I always wonder if there was more I could have done to help motivate
the ones who don't last and just hope they are exercising somewhere else. People who exercise on their own are rarely successful in maintaining a proper and balanced fitness regimen.
While I love to help members lose weight and tone up, one of the biggest concerns I have for women my age and older is bone health. Osteoporosis is serious. Once you develop it, there are very few options to treat it and any that involve medications are now known to be detrimental and can actually cause more bone damage. Once we start losing estrogen after menopause (and by the way, HRT is one way to help prevent bone loss), we are at higher risk for weakened bones, especially if we haven't exercised consistently and/or have not kept up enough nutrients like calcium, vitamin D and protein in our diet.
If one of our members happens to experience a bone fracture, I always ask them if the Dr. treating them did a bone scan, if they tested their hormone levels, if they tested their Vitamin D level, if they were supplementing with Vitamin D and calcium and then I suggest that they add more weight training. I just don't think that we can count on our medical professionals to look out for our best interests and we need to know enough to ask the right questions and get the attention we need. Or find another doctor who will.
One misconception that alot of people have is that walking is a form of weight-bearing exercise that will build bone density. Walking is a fine form of mild, low impact cardio but will not treat osteoporosis or osteopenia.
We need to lift weights - heavy enough weight to flex muscles hard enough to pull on the bone they are attached to. Just like when muscles get microscopic tears in the muscle fiber when stressed during weight training, which starts the growing process, bones react in a similar way when lifting weights.
The only aerobic activity that will build bone is high impact (jumping, running and landing on both feet) which is not best for knees and joints. Plus that will only work the lower skeleton. We still need to train the upper body. Lower body resistance training that is effective are squats, deadlifts and lunges - all with added weight.
When muscles and bones respond to the stress of weight by getting those tiny tears, our body heals and repairs those tears in the 24-48 hours afterwards, making the tissue stronger and bigger. However, there is a big problem that I see all the time when women do not consume proper nutrients in order for the repair and rebuilding process to take place. Because women are notorious for not eating enough protein, even when they are told how beneficial and necessary it is. Everyone who is serious about gaining as much muscle (and bone) as possible should be supplementing with whey protein, even if they think they are eating enough protein most days. It makes a HUGE difference in results.
Drinking a whey shake within one hour after weight training will enhance the healing and growth process. There is an amino acid in whey (and other dairy, but whey is the best form) called leucine, that is the main building block in protein, and is not present in animal protein. Plus, whey has low calories.
Because heavy weight lifting (and by that I mean heavy enough weight to fatigue the working muscle in only 8-12 reps) can result in injury if not done correctly, it is not something that most people can do successfully on their own. It is easy to take a walk, ride a bike or hop on a treadmill for cardio but weight-training takes a little know-how. I always tell our members to make sure they get their resistance workouts done here at TUF if they can only attend a few times a week.
Another class that I think does the most good for the aging body is Pilates, because it focuses on the core (abs, back and glutes) and balance while stretching out the muscles for more flexibility. When a person does not have a strong core, it is very difficult to maintain proper form and stabilize during execution of weight-bearing exercise.
Women need to understand that our bones are living tissue that contain nerves and blood vessels and they need nutrients and exercise to stay healthy. No one wants to end up in a nursing home with a broken hip but even a small stress fracture can take a long time to heal and always be a constant source of discomfort.
Osteoporosis is totally preventable!!
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the ones who don't last and just hope they are exercising somewhere else. People who exercise on their own are rarely successful in maintaining a proper and balanced fitness regimen.
While I love to help members lose weight and tone up, one of the biggest concerns I have for women my age and older is bone health. Osteoporosis is serious. Once you develop it, there are very few options to treat it and any that involve medications are now known to be detrimental and can actually cause more bone damage. Once we start losing estrogen after menopause (and by the way, HRT is one way to help prevent bone loss), we are at higher risk for weakened bones, especially if we haven't exercised consistently and/or have not kept up enough nutrients like calcium, vitamin D and protein in our diet.
If one of our members happens to experience a bone fracture, I always ask them if the Dr. treating them did a bone scan, if they tested their hormone levels, if they tested their Vitamin D level, if they were supplementing with Vitamin D and calcium and then I suggest that they add more weight training. I just don't think that we can count on our medical professionals to look out for our best interests and we need to know enough to ask the right questions and get the attention we need. Or find another doctor who will.
One misconception that alot of people have is that walking is a form of weight-bearing exercise that will build bone density. Walking is a fine form of mild, low impact cardio but will not treat osteoporosis or osteopenia.
We need to lift weights - heavy enough weight to flex muscles hard enough to pull on the bone they are attached to. Just like when muscles get microscopic tears in the muscle fiber when stressed during weight training, which starts the growing process, bones react in a similar way when lifting weights.
The only aerobic activity that will build bone is high impact (jumping, running and landing on both feet) which is not best for knees and joints. Plus that will only work the lower skeleton. We still need to train the upper body. Lower body resistance training that is effective are squats, deadlifts and lunges - all with added weight.
When muscles and bones respond to the stress of weight by getting those tiny tears, our body heals and repairs those tears in the 24-48 hours afterwards, making the tissue stronger and bigger. However, there is a big problem that I see all the time when women do not consume proper nutrients in order for the repair and rebuilding process to take place. Because women are notorious for not eating enough protein, even when they are told how beneficial and necessary it is. Everyone who is serious about gaining as much muscle (and bone) as possible should be supplementing with whey protein, even if they think they are eating enough protein most days. It makes a HUGE difference in results.
Drinking a whey shake within one hour after weight training will enhance the healing and growth process. There is an amino acid in whey (and other dairy, but whey is the best form) called leucine, that is the main building block in protein, and is not present in animal protein. Plus, whey has low calories.
Because heavy weight lifting (and by that I mean heavy enough weight to fatigue the working muscle in only 8-12 reps) can result in injury if not done correctly, it is not something that most people can do successfully on their own. It is easy to take a walk, ride a bike or hop on a treadmill for cardio but weight-training takes a little know-how. I always tell our members to make sure they get their resistance workouts done here at TUF if they can only attend a few times a week.
Another class that I think does the most good for the aging body is Pilates, because it focuses on the core (abs, back and glutes) and balance while stretching out the muscles for more flexibility. When a person does not have a strong core, it is very difficult to maintain proper form and stabilize during execution of weight-bearing exercise.
Women need to understand that our bones are living tissue that contain nerves and blood vessels and they need nutrients and exercise to stay healthy. No one wants to end up in a nursing home with a broken hip but even a small stress fracture can take a long time to heal and always be a constant source of discomfort.
Osteoporosis is totally preventable!!
Friday, July 1, 2011
What Weight Watchers Can Learn From Bodybuilders
OK, this is probably the last guy that overweight women would ask for advice on how to transform their bodies. But in general, observing the habits, training and eating patterns of bodybuilders can work wonders
for women, especially as we age, in achieving a leaner body and lasting weightloss.
Losing weight is normally easy - just eat less and exercise, right? - but bodybuilders will tell you that FAT loss is extremely difficult. Most weightloss by women also includes muscle and bone loss. The key to any successful diet is to lose bodyfat while maintaining muscle density, which is a constant challenge for serious
bodybuilders. Here are some basic principles that are common sense in the bodybuilding community that can be used effectively by women:
Diet
Do you ever see bodybuilders drinking Slimfast? Didn't think so.....they know that drinking products high in sugar and low in protein is a killer in a weightloss program. It hasn't been until recently that our country has embraced the "low carb, high protein" diet when it has been advocated for decades by bodybuilders.
Women should make a special effort to increase protein while dieting to maintain and increase muscle mass.
The combination of low total calories, aerobic exercise and decreased protein intake will cause the body to
literally strip muscle off the body (which is part of the fast weightloss) - a mistake no bodybuilder would make.
Protein is the key - consuming at a minimum 20% of total calories each day - to obtaining a strong, lean
body. The highest quality of protein with the lowest calories is whey protein powder. There is a reason why protein powders and shakes fill the shelves of vitamin stores....they are absolutely essential to getting the most out of your strength training program. The reason for weight gain as we age is a drop in metabolism caused mostly from loss of muscle. We lose 1-2% a year after age 50! A protein shake or smoothie after a workout should be habit along with supplementing with whey protein each day to meet the daily protein requirements. I like to blend up a smoothie or shake for a mid-morning and mid-afternoon snack. It will also help with appetite control and energy.
"Eating Clean" is a term well known in the bodybuilding world that means you are only eating whole foods and no processed food. It may seem bland at first, until your taste buds adjust to the flavor of real food and you lose the taste for artificial flavoring and high fat and sugar additives.
Bodybuilders also know that they can not build muscle without enough nutrients and calories in their diet.
They make sure that they keep their metabolisms humming by eating a meal or snack that includes protein, every 3-4 hours.
Exercise
Incorporating heavy weight-training (enough weight to fatigue muscles after 8-12 reps) will NOT bulk women up, contrary to popular belief. We would need alot more testosterone and have extremely low bodyfat levels to look masculine. Weight training is the single best way to preserve muscle while dieting and will also increase metabolic rate for hours after a workout (and can raise metabolism longterm with increase in muscle mass).
Hormones
Bodybuilders understand the importance of maintaining a proper testosterone/estrogen hormone balance.
Women of all ages struggle with the effects of hormones on our bodies from birth control pills to menopause.
It is very important to our general health and quality of life to keep a check on our hormones, especially once into peri-menopause. When prescribing hormone replacement, a doctor should not overlook testosterone.
Women do produce testosterone just like men, although its about 1/7th of the amount. Our testosterone levels gradually decline as we age or drop off rapidly after menopause and this affects our ability to build muscle, our energy level, mood, sleep, sex drive and bone loss.
When our estrogen levels are too high compared to testosterone, it will cause weight gain, as our bodies store more fat. Burning fat becomes difficult to impossible when there is no testosterone to preserve muscle mass and mobilize fat, but plenty of estrogen to increase fat storage.
Commitment
What impresses me the most about competitive bodybuilders is the high level of commitment they have to achieve such results. There is no slacking off when in training and they give their workouts high priority in
their lives. It also takes a tremendous amount of energy, time and willpower to eat clean, which is not possible without preparing your own food. It doesn't have to be as extreme as a bodybuilder, but it is not until we get into a mindset that we make our health a priority - no matter what - that the transformation will begin. I really hate the phrase "everything in moderation" because I see it as an excuse to not fully committing to better eating habits. Even if you don't need to lose weight, regularly indulging in bad-for-your-
health processed,high fat and high sugar foods is risky business, even if it is the "American way".
In conclusion, I see women all the time who are facing weight gain as they age and think that the answer is to do more cardio, cut calories way back, and skip meals. It will be slower weight loss in pounds when you eat properly and strength train but the "bodybuilder diet" creates change in body composition that gives lasting results along with improved overall health. Just stay with it long enough to see the positive changes and then you will be hooked!
Wednesday, June 15, 2011
Just when we thought it was safe to stay out of the sun....
After I started becoming a "regular" at the dermatologist's office in my mid 30's, I finally wised up and got out of the tanning bed. I still did some sunbathing but with (a little)sunscreen until the year at the beach about 9 years ago when my skin said "ENOUGH!" and I suffered a horrible case of sun poisoning.
Bottled sunless lotions were my only way to not look sickly white until I discovered Mystic Tan! Now I have a Mystic booth in Trim Up and rarely miss a week of spraying - yay! After going through many skin cancer surgeries and seeing my lovely sister-in-law die of melanoma, I have been very out-spoken about the dangers of tanning, especially to teens.
And I have kept up with the latest reports on increased risks of cancer with tanning, as it is becoming more evident how harmful UV rays are to our skin and health. It still amazes me how parents can permit their kids to start the tanning bed habit when it is shown how it increases their risk of melanoma by 75%!!
But it now appears that we may be going a little overboard on avoiding the rays. I have been reading with interest several articles by Dr. Mercola, who is a well-respected physician specializing in natural medicine, concerning sun exposure. He was the first to bring awareness to the widespread vitamin D deficiency in our country and his website has many articles that detail the health problems that occur without enough vitamin D. Along these lines, he believes that the increasing trend to stay out of the sun completely and/or always use sunscreen whenever outdoors is the main cause of our insufficient vitamin D production.
Supplementing with high doses of vitamin D is easy to do and necessary for those stuck indoors most of the week but making your D from sunlight is best. His belief is to get some full sun exposure for just a short time (before your skin turns pink)whenever possible, and then cover up or get out of the sun. However, it is necessary for as much skin as possible to be exposed so it doesn't do much good if you're wearing long sleeves and long pants on your daily "D" walk. He doesn't use sunscreen himself but when it is 95 degrees out, and there is no shade to turn to, covering up is not an option for most people. Therefore, he does give warnings along with recommendations on avoiding sunburns and overexposure:
> The best way to protect your skin against sunburn and damage from
UV exposure is by consuming Omega 3 or 6 fats or supplements.
> Eating a healthy diet of whole foods with nutrients and anti-oxidants
will help fight free radicals caused by sun damage that can lead to
burns and cancer.
> Avoid sunscreens that contain harmful chemicals that will actually
cause more harm than good, especially on children, like Oxybenzone.
> Avoid spray sunscreens and inhaling the toxic fumes.
> Use sunscreens that use zinc or titanium minerals and contain
good for your skin ingredients like coconut oil, sunflower oil,
shea butter, and vit D & E.
> Use sunscreen that will block both UVA and UVB rays.
> Taking the supplement "Astaxanthin", a little-known carotenoid
(compounds in foods that give them vibrant color) that is recently
found to be a powerful antioxidant.
So, in "light" of all of this information, I have been making a few changes in my sun smartness and patting myself on the back on already
doing some things right. I will say that I have found a tremendous
difference in how long I can stay in the sun without sunscreen and not get burned since I have been taking more Omega 3s and using coconut oil.
I know that I can go without sunscreen mid-day for 1 1/2 hrs without getting burned. Beyond that, I apply a natural sunscreen to my body but have always used Colorescience mineral sunscreen for my face. It is not a good idea to ever expose the sensitive skin of your face without protection because of photoaging and minimal D absorption. I also use a moisturizer with sunscreen every morning.
On more thing that is interesting.... the more vegetables we eat with those natural carotenoids, our skin will take on a healthy coloring and glow. It is true that what you put into your body will reflect on the
outside! Oh well, its better late than never!
Bottled sunless lotions were my only way to not look sickly white until I discovered Mystic Tan! Now I have a Mystic booth in Trim Up and rarely miss a week of spraying - yay! After going through many skin cancer surgeries and seeing my lovely sister-in-law die of melanoma, I have been very out-spoken about the dangers of tanning, especially to teens.
And I have kept up with the latest reports on increased risks of cancer with tanning, as it is becoming more evident how harmful UV rays are to our skin and health. It still amazes me how parents can permit their kids to start the tanning bed habit when it is shown how it increases their risk of melanoma by 75%!!
But it now appears that we may be going a little overboard on avoiding the rays. I have been reading with interest several articles by Dr. Mercola, who is a well-respected physician specializing in natural medicine, concerning sun exposure. He was the first to bring awareness to the widespread vitamin D deficiency in our country and his website has many articles that detail the health problems that occur without enough vitamin D. Along these lines, he believes that the increasing trend to stay out of the sun completely and/or always use sunscreen whenever outdoors is the main cause of our insufficient vitamin D production.
Supplementing with high doses of vitamin D is easy to do and necessary for those stuck indoors most of the week but making your D from sunlight is best. His belief is to get some full sun exposure for just a short time (before your skin turns pink)whenever possible, and then cover up or get out of the sun. However, it is necessary for as much skin as possible to be exposed so it doesn't do much good if you're wearing long sleeves and long pants on your daily "D" walk. He doesn't use sunscreen himself but when it is 95 degrees out, and there is no shade to turn to, covering up is not an option for most people. Therefore, he does give warnings along with recommendations on avoiding sunburns and overexposure:
> The best way to protect your skin against sunburn and damage from
UV exposure is by consuming Omega 3 or 6 fats or supplements.
> Eating a healthy diet of whole foods with nutrients and anti-oxidants
will help fight free radicals caused by sun damage that can lead to
burns and cancer.
> Avoid sunscreens that contain harmful chemicals that will actually
cause more harm than good, especially on children, like Oxybenzone.
> Avoid spray sunscreens and inhaling the toxic fumes.
> Use sunscreens that use zinc or titanium minerals and contain
good for your skin ingredients like coconut oil, sunflower oil,
shea butter, and vit D & E.
> Use sunscreen that will block both UVA and UVB rays.
> Taking the supplement "Astaxanthin", a little-known carotenoid
(compounds in foods that give them vibrant color) that is recently
found to be a powerful antioxidant.
So, in "light" of all of this information, I have been making a few changes in my sun smartness and patting myself on the back on already
doing some things right. I will say that I have found a tremendous
difference in how long I can stay in the sun without sunscreen and not get burned since I have been taking more Omega 3s and using coconut oil.
I know that I can go without sunscreen mid-day for 1 1/2 hrs without getting burned. Beyond that, I apply a natural sunscreen to my body but have always used Colorescience mineral sunscreen for my face. It is not a good idea to ever expose the sensitive skin of your face without protection because of photoaging and minimal D absorption. I also use a moisturizer with sunscreen every morning.
On more thing that is interesting.... the more vegetables we eat with those natural carotenoids, our skin will take on a healthy coloring and glow. It is true that what you put into your body will reflect on the
outside! Oh well, its better late than never!
Saturday, March 26, 2011
Now THIS will give you heartburn!
Being in the health and fitness industry, I read alot of professional publications, magazines, newsletters and internet articles/emails to keep informed of up-to-date studies and research. It has only been in the last few years that I have become more focused and aware of the connection between diet/nutrition and wellness/fitness. I am realizing more and more that my generation has typically been too complacent and accepting of what is marketed as the "American" way as far as eating habits, health problems and treatment vs prevention.
I am very pleased whenever I see articles in the newspaper that promote fitness and wellness, although there have been several that have been misleading and inaccurate. Not sure how they choose their sources.
Anyway, an article last week caught my eye about the adverse effects of taking acid-reflux medications (FDA just released a warning), because my husband has been on Nexium the past year. This article pointed out the risk of depleting the body's magnesium with extended use of these drugs (over a year) which alarmingly, can not be restored with supplementation.
I know magnesium works with calcium and assumed depletion would affect bone density but a quick internet search showed in addition to bone fractures there are even more consequences: risk of panic attacks, agrophobia, heart problems plus many other health problems. This got hubby's attention.
It is very common for people to suffer from these gerd & ulcer ailments, which is typically assumed to be stress-related. Doctors are quick to prescribe the drugs to cure the symptoms but don't tell us the side effects or that even though the drugs will cure the pain, the problem is still there - damaging the lining of the esophagus because of bile/stomach acid imbalances.
And guess what?! The best way to naturally "cure" acid reflux is with DIET! It has been shown that most people got relief by changing their diet - mainly by curbing the carbs. When my husband first started having his pain, he was eating at his beloved Steak n Shake several times a week while on the road and had a stash of honey buns to satisfy his after dinner need for sweet. With increasing stress at work, he has made a big
effort - bless him! - to eat better and has kicked his fast food/sugar addiction the last 6 months.
Not aware of the dangers of taking Nexium, he has continued to take it because he has felt so good but is now weaning off of it. We have found some natural remedies like peppermint tea, chewing gum after meals (increases saliva for bile production) and ginger. The Peoples Pharmacy has a great website for alternative medicine and information.
This is just another example of how our society can address and even prevent health problems by paying more attention to diet. And it is also a nice surprise to see that the FDA is going against the drug companies to warn us of dangers with their products.
I am thinking that I may have dodged a bullet.....retirement with a husband who is afraid to leave the house!
I am very pleased whenever I see articles in the newspaper that promote fitness and wellness, although there have been several that have been misleading and inaccurate. Not sure how they choose their sources.
Anyway, an article last week caught my eye about the adverse effects of taking acid-reflux medications (FDA just released a warning), because my husband has been on Nexium the past year. This article pointed out the risk of depleting the body's magnesium with extended use of these drugs (over a year) which alarmingly, can not be restored with supplementation.
I know magnesium works with calcium and assumed depletion would affect bone density but a quick internet search showed in addition to bone fractures there are even more consequences: risk of panic attacks, agrophobia, heart problems plus many other health problems. This got hubby's attention.
It is very common for people to suffer from these gerd & ulcer ailments, which is typically assumed to be stress-related. Doctors are quick to prescribe the drugs to cure the symptoms but don't tell us the side effects or that even though the drugs will cure the pain, the problem is still there - damaging the lining of the esophagus because of bile/stomach acid imbalances.
And guess what?! The best way to naturally "cure" acid reflux is with DIET! It has been shown that most people got relief by changing their diet - mainly by curbing the carbs. When my husband first started having his pain, he was eating at his beloved Steak n Shake several times a week while on the road and had a stash of honey buns to satisfy his after dinner need for sweet. With increasing stress at work, he has made a big
effort - bless him! - to eat better and has kicked his fast food/sugar addiction the last 6 months.
Not aware of the dangers of taking Nexium, he has continued to take it because he has felt so good but is now weaning off of it. We have found some natural remedies like peppermint tea, chewing gum after meals (increases saliva for bile production) and ginger. The Peoples Pharmacy has a great website for alternative medicine and information.
This is just another example of how our society can address and even prevent health problems by paying more attention to diet. And it is also a nice surprise to see that the FDA is going against the drug companies to warn us of dangers with their products.
I am thinking that I may have dodged a bullet.....retirement with a husband who is afraid to leave the house!
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