Tag: healthy

Where did this stomach come from?

01/22/2019 / Laura

That dreaded dressing room mirror. (Cue the horror music.)

You exercise. You eat right (mostly). You take the stairs. You resist the urge to snatch chocolate bars from unsuspecting children. You think healthy thoughts.

Then you get over 60.

And you look down at your stomach.

Where did that come from?

You think, it’s spring and I could use some new blue jeans. Or a new suit. Or even (gasp) shorts.

Then you go into the dressing room.

With those funhouse mirrors that give you the bad news from every angle. And lighting that probably was taken from gestapo questioning cells.

You catch a glimpse of yourself.

You go to the gym for your fitness assessment.

When did this happen?

You’re feeling pretty good because after all, you’ve been working out regularly.

You’ve been behaving.

You are in for a big surprise.

How can this be my body?

It’s not just women. Men have these moments of horror as well. Maybe more about their hairline. Or maybe not. But we all know the pain.

It can feel like forces are trying to lull you into giving in. Go ahead, say the sirens on the rocks, have that second piece of cake. Open that bag of cheese crackers. What difference does it make, anyway? You deserve it….

The winds are blowing. You’re on the edge of that precipice. Even if you hang on, if you climb higher, you will have to work very hard to feel good. But the reward will be a longer, healthier life. More energy. Less worrying about everything.

But if you go ahead and jump, you’ll land in a sea of potato chips, cheese dip and pie… a hammock made of macaroni and cheese that sways back and forth over a sea of indulgence. You might be more peaceful for a few moments. But you won’t be more healthy.

So the question is: where do we draw the line? At what point do we acknowledge that age, and genetics, do play a major role in our body shape and size? What is the difference between not eating an entire bowl of popcorn versus being okay with big arms because that’s what Mama had?

Hear what AARP.org has to say…

“There are two types of fat: the subcutaneous, or “pinchable,” kind that collects just under the skin—and, unless you’re obese, poses no health threat—and visceral fat, which develops deep inside the abdomen. “Visceral fat appears to be metabolically more active than fat that settles elsewhere,” says Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland. This visceral fat—belly fat, in plain English—interferes with liver function. In particular, it hampers the processing of cholesterol and insulin—and may also compromise the function of other tissues and systems. A study conducted at the VU University Medical Center in Amsterdam found links between belly fat and capillary inflammation (a contributor to heart disease) and between belly fat and insulin resistance (a precursor to diabetes).

“Unfortunately the flow of fat from our arms, legs, and hips to our stomachs is a natural part of aging. “Up until about age 40, estrogen in women and testosterone in men controls fat allocation, keeping it away from the abdomen,” Peeke says. “Once these hormones decline, it becomes easier for excessive calories to be stored deep inside the belly.”

So trying to control fat is pretty impossible….but….how you live can affect how much you accumulate. So here are some tips from various sources:

• Sressed? Don’t reach for the chip bag. Chances are, you’ll eat the whole thing before you even realize it. Get up, walk around, stretch. Get some air. Drink some water. Take your mind somewhere else (besides the pantry).

• Get stronger. Again from AARP.org: “Once you hit 30, your lean muscle mass decreases by about a pound a year. If you’re inactive, that lost muscle mass often is replaced by fat. So if you’re not already lifting weights two to three days a week, start now. Need proof that weight training will reduce your waistline? Two studies that analyzed the effects of strength training in older adults between ages 50 and 70 showed a 10 to 15 percent decrease in belly fat despite no weight loss.”

That’s pretty impressive. And the secret? Weight training can be fun. You really do feel more powerful afterwards!

• Eat less. Pretty obvious, right? But don’t go to extremes. Starving yourself isn’t a long-term solution. Think moderation. One helping. Enough protein. Write down what you eat. And give yourself a “day off” when you can have a special treat. If you do have a really bad of cheating, just decide you’ll do better tomorrow, and keep moving forward.

Getting enough sleep is also important. Cutting out snacks during the day and not eating after dinner are good ideas. And for sure, just moving more…whether getting up and walking, or grabbing some hand weights and sitting in the chair…anything to get your ticker moving.

But through it all, remember to be kind to yourself. You are probably doing the best you can, it’s just that age does have a sense of humor about some things. So don’t look at it like a war. Think of it as a new romance with your health. A way to add years to your life. Wrinkles, gray hair and a few extra pounds can be badges of honor, as long as they don’t hold you back.

So let’s keep moving.

Let’s do it!!

It isn’t what you do once in a while that’s a problem; it’s what you do all the time.
Jack LaLanne
“I may be a senior, but so what? I’m still hot!”
Betty White

Oh my aching….

07/27/2015 / Laura

Enough already!

So you’re over 50. You’ve always been pretty healthy. You walk, exercise, keep in shape. When you see people who don’t seem to follow a healthy lifestyle, you tsk tsk them. Think they’re lazy, or wonder why they’ve given up. Don’t they want to live a long life? Aren’t they concerned about that bulging belly?

Then it starts. One day, you pull a muscle in your back. Okay, no big deal. You take a pill, get a massage, and go easy for a bit. Surely it will heal soon.

But it doesn’t. At least not completely. Isn’t that aggravating. Oh well, it could be worse.

And then it does get worse.

You jam your thumb. Stub your toe. Step off the porch and sprain your ankle. Now you have pain in several parts of your body, and you’re starting to list when you walk. What’s the deal here?

Where did your fit body go? Now you can’t go to the gym because it hurts too much. You can’t swing the golf club because your back is shot. Riding a bike doesn’t go well with your sore ankle. Even your dog is suffering because you can’t walk your usual distance due to your sore toe.

You’ve become one of them…the people you used to mentally chastise. People who are on the couch watching the Tour de France instead of walking on the treadmill. The more you stay away from the gym, the harder it is to get back…or even remember why you were going. And it seems like this happened so fast.

It just doesn’t seem fair that after a lifetime of doing the right thing, you feel sabotaged by your own body. As though you are Gulliver and all your aches and pains have tied you down…and you wake up and can’t move. And what’s the deal with these bruises that seem to pop up if you even slightly brush a wall or lean up against a car? So attractive.

All the lines, the marks, the wrinkles…they suddenly seem to define you. Yet inside, you’re 30. Sort of. Maybe you’re more like a fun-loving 30-year-old who likes to nap. And wears a big hat in the sun. And groans a bit when you get in and out of the car.

Who doesn’t?

It’s not that an ice bag or bandage or heating pad or bottle of Aleve doesn’t help us…thank heavens the opposite is true. We heal, we get back in shape, we get moving. It’s just too important to live as healthy as you can stand, so you can live a long, enjoyable life. That might mean a new knee, acupuncture in the back, foot surgery, or whatever is on the horizon.

Parts wear out. But these days, we can replace a lot of them.

Or reach for the oil can, like the tin woodman. It’s okay.

Maybe some aches and pains are Nature’s way of telling us to slow down and pay attention. To not make leisure time so grueling, and instead of trying to outrun aging, just let it be. Pace ourselves, so we can stay in shape, be healthy, and live as independently as possible.

Because getting older takes some muscle. And it’s our turn to flex it!

“You know you’re getting old when you stoop to tie your shoelaces and wonder what else you could do while you’re down there.”

George Burns

Hug & be healthy.

01/19/2015 / Laura

Valentines cards, candy, and gifts are already in the stores, which is no surprise. Little red hearts and cute stuffed animals can make the most rational adult go screaming into the night if you don’t want to think about your romantic life (or lack of it).

As boomers and those with more years to our credit, we’ve been through this enough to ignore it if we choose. But one thing is worth paying attention to: how genuinely good it is for our health to touch one another, be affectionate, and have close relationships.

(Whether that relationship is with another human, an animal, or your leaf blower is up to you.)

Research is all over this. Holding hands reduces stress and pain, and the effects can last throughout the day. Being around people you care for causes you to experience a rise in “feel good” hormones like dopamine, which give us focus, energy, and optimism.

Companionship and affection can even help protect you from dementia, by helping build up our reserve of healthy brain cells, among other benefits.

Studies show that having a group of friends can help you live a longer and healthier life, especially when those friends are a mix of ages. I’ve always believed everyone should have at least one good friend over 80. You will learn more about patience and perspective than you ever thought possible.

Being social can boost your immune system. Friends lessen grief, enrich your life and improve your health. Friends can help you achieve your weight loss and fitness goals (unless they feel the need to share a 10-pound bag of M&Ms with you).

Just a simple hug can lower blood pressure.

And it’s true no matter our age. In fact, studies confirm that “elder” (I’ll let you define that term) romance can help people avoid possible health issues. The reason is you tend to be more active when you are sweet on someone. Your mind is fresher and more alive. You don’t feel depressed or alone.

Of course, there are many people who are alone…so what can they do?

Find good friends and spend time with them. Stay in touch. Hug when you see each other. Pat them on the back if a hug is more than you feel comfortable with. Build a bond of mutual caring and support.

It’s called “social capital”…the ties that build trust, connection and participation. It feels good to know someone cares, and the first step is often in our court—letting that person know we care.

So maybe the best valentine we can send is one to ourselves…to remind us that we can be a friend, have friends, and add some human touch without getting all uptight-American about it.

Cause it feels good as a dark chocolate truffle…without the calories.