Fitness Over 40 Archives

Did you know that recent medical studies have shown that our brains begin showing signs of dementia related diseases up to 30 years before we actually can’t remember what our car keys are used for!? It’s true. We begin losing grey matter and growing amyloid plaques in our 40’s, 50’s, and 60’s. That’s the bad news. The good news is, now that we know this, we can take steps to prevent getting dementia at all!

Bruce Miller, MD, director of the UCSF Memory and Aging Center states “We believe if people started taking preventive lifestyle measures, we could potentially decrease the incidence of Alzheimer's by about 30 percent,”  Okay, 30% is good!

Last week I wrote about how mindfulness based practices, like meditation and yoga, help to change our gene expression and also keep our memory intact. I’d like to continue that discussion today with more information about Alzheimer’s prevention. We all know that, presently, there is no cure for Alzheimer’s. There are many things, however, that we can do to help prevent, or at the very least, slow the progress of dementia diseases like Alzheimer’s. Here are a few that “new science” proves will do the trick:

Exercise! And you get even more benefit if you complete your aerobic exercise with others. The combination of social interaction and aerobic exercise can increase grey matter.

Eat The Right Foods

Martha Clare Morris, ScD, one of the researchers who developed the MIND diet, which is a combination of a Mediterranean diet and the DASH diet, explains that our brains crave plants!

The MIND diet emphasizes vegetables and nuts, while putting limits on animal products, saturated fat, and sugar. This is based on research which examined which foods improve brain health. In a 2015 study published in the journal Alzheimer's & Dementia, people who were most faithful to the MIND diet enjoyed slower cognitive decline—the equivalent of gaining seven and a half healthy brain years. In a second study, that same group was also found to have a 53 percent reduced risk of Alzheimer's compared with those who were the least dedicated to the diet.

The MIND diet's ten brain-boosting foods:

Leafy green veggies (six servings per week)

Other vegetables (one serving per day)

Nuts (five servings per week)

Berries (two servings per week)

Beans (three servings per week)

Whole grains (three servings per day)

Fish (one serving per week)

Poultry (two servings per week)

Olive oil (your main cooking oil)

Wine, preferably red (one serving per day)

Kirtan Kriya Meditation (info here) – It’s not too late to take advantage of my special from my last newsletter.

Neuroplasticity Training:

In the last year or so, I have spent a great deal of time studying neuroplasticity, and have developed a course to help people accomplish goals that have been out of reach for years, like, weight loss, being on time, getting back to writing that book, or putting paint to canvas. This course was tested a few months back with great success and I’ll be offering it again in October.

Basically, we now know that making new pathways in our brains is key for keeping our brains healthy and active at any age. And, the even better news is, it’s not difficult, nor does it take a lot of time and money to build these new pathways. It does, however, take commitment. You must decide that this is important and that you are going to follow through with the steps you take because ritual making and repetition help to make these new connections stronger.

For instance, let’s take the goal of being on time. Let’s say you have attempted many different times and ways to change this bad habit in recent years and each time something comes up, something ALWAYS comes up... Your babysitter cancels due to illness, so you have to drop the kids to school on your way to work, or you get a return call from your doctor just as you’re leaving for your tee time at the golf course and you answer because it might be important, etc. And before you know it things have “come up” enough times that you’ve blown your lovely plan to smithereens! Well, thanks to the science of neuroplasticity, we now know that this has nothing to do with willpower, and you are not doomed to failure with this goal. Mostly, this is your brain following the same pathway it knows over and over again. So at this point, that pathway is strong as cement! If you truly want to be on time, you must make new pathways in your brain, rinse and repeat, until this new pathway is strong, and, voila, you have conquered a habit. It sounds simple, right? It is. Simple – not easy. As I said, you must be committed.

There are many tools which help us make these new brain pathways and I’ll be covering all that I have found and researched in my new course. Watch for more information in the next newsletter on this!

Meanwhile, take a look at the TED Talk below, from a scientist who studies the brain and how to help people recover from stroke, through neuroplasticity. I was delighted when one of the participants from my new course sent me the link, as what she talks about here supports my own work! How cool is that!?

Best of Health,

Kathi

Yoga Alters Your Gene Expression!

I'll bet that's a surprise, huh? I admit, when I first saw those headlines, I was skeptical. Even though I see firsthand every day how much Yoga helps our physical health, I didn’t understand the "why." Now that it makes so much sense, I wonder why someone hadn’t discovered this information long ago.

For years we‘ve known that practices like Yoga, meditation, and Tai Chi make us feel better, breathe better, remove stress, and even sleep well. “New science” has shown us that these mind/body practices leave, what science calls, a “molecular signature” in our cells; they actually cause our body to either raise or lower the protein production of our genes. Cool!

One recent study examined the effects of mindfulness practices on the immune system, with a specific focus on five outcomes: (1) circulating and stimulated inflammatory proteins, (2) cellular transcription factors and gene expression, (3) immune cell count, (4) immune cell aging, (5) antibody response. Their conclusion is that there is enough evidence to support a link between these mindfulness practices and gene expression to warrant further studies. YES! Let’s get more scientific evidence on board so that more docs will recommend Yoga, meditation, etc.

Another review seemed to point to what most of us already know – the majority of improvements and health benefits that people enjoy from these mindfulness practices are related to stress hormones and inflammation. While previous studies have focused on how these practices affect our brains (losing less of our grey matter as we age), this study also looked specifically at how our genes are affected. Certain genes are either upregulated or downregulated in our body throughout our day, based on many different circumstances. All of the studies measured what they call “gene expression,” (the way that genes activate to produce proteins which influence the biological make-up of the body, the brain, and the immune system.) They used blood samples to identify this gene expression both before and after each different mindfulness practice. Some studies were all about Yoga, some Tai Chi, others studied different forms of meditation, etc. In all the studies, the gene expressions of genes that control inflammation and stress were changed after the session.

The results of 18 studies that used gene expression analysis in research on mindfulness practices have, overall, found a significant downregulation of NF-κB (a key transcription factor that controls the expression of inflammation-related genes), which can reverse the molecular effects of chronic stress. I’ll take that!

Even though the study designs, the population, and the types of mindfulness practices used in the studies included in this review vary, it indicates that some of the psychological and physical benefits result from biological changes in NF-κB genes. More studies are currently being done to understand better how Yoga and other mindfulness practices affect our genes.

Another study, which was a follow up to a previous study done at UCLA, found that the Yogic meditation practice called Kirtan Kriya, reversed the pattern of increased NF-κB-related transcription of pro-inflammatory cytokines and decreased IRF1-related transcription of innate antiviral response genes previously observed in healthy individuals confronting a significant life stressor. Translation: This meditation practice reversed the inflammatory process in stressed out caregivers! This particular study was done on caregivers who live with the daily stress of caring for family members with dementia or Alzheimer’s.

When that first UCLA study came out, I wrote an article about it and offered training in this particular meditation practice. I am offering a special on Kirtan Kriya meditation training again today. You can find out more, and sign up HERE.

Dr. Helen Lavretsky, senior author of this study and a professor of psychiatry at the UCLA Semel Institute for Neuroscience and Human Behavior, and her colleagues, found, in their work with 45 family dementia caregivers, that 68 of their genes responded differently after Kirtan Kriya Meditation (KKM), resulting in reduced inflammation. “The goal of the study was to determine if meditation might alter the activity of inflammatory and antiviral proteins that shape immune cell gene expression," said Lavretsky. "Our analysis showed a reduced activity of those proteins linked directly to increased inflammation. This is encouraging news. Caregivers often don’t have the time, energy, or contacts that could bring them a little relief from the stress of taking care of a loved one with dementia, so practicing a brief form of yogic meditation, which is easy to learn, is a useful tool."

Notice she used the word “brief”. This meditation takes only twelve minutes a day! Can you spare twelve minutes a day to alter your genes for reduced inflammation as well as increase your grey matter? Sign up now and learn this easy meditation practice!

Best of Health,

Kathi

I'll bet you guessed wrong. So many people are passing around info on Facebook, and other social media, advising us to eat more turmeric; sprinkle it on salads, add to soups, even put it in your oatmeal to reduce inflammation, etc. Not exactly…

Here's the real truth. No one really knows how much of the spice you’d have to add to your food to reap those benefits, except that it’s a LOT! However, that doesn't mean that you can't use turmeric to help reduce inflammation. Most docs recommend 1000-3000 mg a day for inflammatory diseases like arthritis. They also recommend taking the supplement with some black pepper added as the pepper makes the turmeric more bio available. That means you’re your body can absorb it better. The good news is that a reputable company (Schwartz) offers a 1500 mg tab that you can try. It’s on Amazon a bit cheaper than the company itself sells it for. I have ordered some and will try it for my psoriasis. It takes 3-4 weeks to feel results, so I’ll keep you posted.

There are some cautions for taking turmeric supplements so make sure you speak to your doctor before trying any supplements. I talked with mine about this particular supplement the other day and she agreed I’d be a good candidate for it, as I am not on any medications.

Turmeric should not be taken with medications that slow blood clotting (Anticoagulant/ Antiplatelet drugs) because turmeric can also slow blood clotting. Taking turmeric along with these medications increases your chances of bruising and bleeding.

Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), fish oil supplements and others. Better be safe than sorry, so check with your doc.

Most of you know that I have attempted any and all natural remedies that I could find for my psoriasis for a couple of years now, with no results. Recently, I‘ve been using a vitamin D cream that my doctor prescribed and it has helped all but one stubborn area on my body, so I am still looking for relief. Fingers crossed for the turmeric.

One of the things I tried for my psoriasis was going gluten free; it made no difference in my skin condition. However, I must say that I have just passed my one year anniversary of being (mostly) gluten free and I have noticed a bonus side effect that I did not expect. I have steadily lost weight over the last year. Not a lot, however, as I was not overweight, but I’ve lost 5-6 lbs. I do eat a bit of food with gluten here and there. If I am out I will eat what’s on the menu or my friends table. I don’t have celiac disease. I went gluten free by choice.

This weight loss is something that many of my students and clients report as well. Some of the people I know who’ve gone gluten free have lost as much as 30 lbs. It’s a gradual loss which is always a good thing as that makes it easier to maintain.

Let me know if you’ve tried turmeric supplements, or gone gluten free, and what results you saw, and I will share them with my readers!

Best of Health,

Kathi

Well, how about that!  Western science has shown that Yoga helps reduce back pain better than medication! 

In fact, the new guidelines from the American College of Physicians, states that people with back pain should avoid pain medicines if possible, and instead opt for alternatives such as tai chi, yoga and massage. Halleluiah!  Now, if we can get insurance companies to pay for these useful, preventative modalities we’d all be healthier. But then, insurance companies would lose money, and they don’t want that.

Those of us who are committed to our Yoga practice understand that this has been true for thousands of years and new science is simply catching up!

My classes and private sessions have been filled for years with people who are tired of taking or have no wish to get on strong, addictive drugs for their back pain and every one of them has found relief with the Yoga or Pilates exercises that I give them. AND not just back pain – neck and shoulders, hips, knees, etc. These happy people are the reason I continue to teach. They are why I wrote my book, “STOP Back Pain,” which has been on the Amazon bestseller list for most of five years. The human body benefits greatly from Yoga, which is the original Physical Therapy!

I read one article that talked about the need for more testing so that they can figure out which exercises, and exactly how, Yoga reduces back pain. OK……. I think it would be simpler if they just asked a Yoga teacher to explain. “Yoga” is not simply a series of physical exercises. It is a mind, body, spirit practice. What that means is that when people begin doing yoga, they learn to breathe more deeply which helps circulation; they learn ways to improve posture when sitting, standing, walking, etc. This benefits our spine health, heart health, AND circulation. After a few classes (taught by someone who is certified in Hatha Yoga) people begin to understand their own body more – how it works, what it needs and doesn’t need. This mind body connection means that when you shovel snow, move your furniture around, or in some way strain a muscle, you understand exactly where you have injured yourself and you know which exercises to do and how to help yourself. It is the complete practice of Yoga that helps people HEAL their back pain, not simply mask it with drugs.

I make note, above, about taking classes from a trained teacher, because I have seen some places like YMCA’s or gyms where a personal trainer had taken a weekend course (not properly certified) and then began teaching Yoga or even Pilates! These people do not have enough training to make sure that you are doing the postures correctly and they don’t know how to give you modifications so that you can do them without injury. They also usually only teach the physical postures and skip over the breathing and meditation parts and don’t remind you concentrate on rotating your leg in the hip socket instead of throwing the leg around with your hip, etc. So, when you take a class from an untrained person, you do not get the benefit of actually knowing your own body and what it needs. Every body is different!

If you’d like to know more about how to find the cause of your back or hip pain and what you can do to heal yourself, please feel free to ask. I offer coaching specific to back pain!

Today, I have also included a video of one Yoga pose that helps with lower back pain. Try it, you’ll like it!

Best of Health,

Kathi

Good News For A Change!

Fewer Teens Smoking and New Cancer Research!

I check the health news each week and I have to say that sometimes it's quite depressing. More young people dying from opioid overdoses, another mosquito borne illness detected, cancer spreading and spreading...

BUT, this week, there were two good news stories that I want to share with you!

The first is that according to the CDC, fewer teens and adolescents smoked either real cigarettes or "vapes" in 2016. In fact, this is the first time that number has dropped since they’ve been keeping records! “The decline in use of tobacco products was primarily driven by a drop in e-cigarette use among middle and high school students from 3 million in 2015 to just under 2.2 million in 2016,” the CDC report says. After so many years of increased teen smoking, this is indeed good news. And how did it happen, you may ask? Well, the theory of both the CDC and anti-smoking groups is that a combination of tobacco restrictions, advertising and taxes has helped reduce smoking rates. Personally, I don’t care what methods they use, as long as it keeps working! Wouldn’t it be great to see cigarette use stop completely in our lifetimes?

The second, “good news,” report is regarding cancer metastasis. Most of the time, people don’t die from that tumor in their breast, or spot on their back, but from the spread of those cancer cells to other parts of the body. Metastasis is that spread, and 90% of cancer deaths are caused when cancer metastasizes.

Hasini Jayatilaka was a student at Johns Hopkins a few years ago who discovered that when the cancer cells she was studying became too densely packed, some would break off and start spreading. She, along with a team of scientists from Johns Hopkins, have spent seven years studying this process, with a three dimensional model that mimics human tissue, rather than cells in a petri dish. Very cutting edge technology! Now, they have discovered the biochemical mechanism that tells the cancer cells to break off from the primary tumor and spread throughout the body (metastasis).

Even better news is that the team found two existing, FDA-approved drugs that slow metastasis significantly. That means a quicker approval for use with humans! So far, the results with mice have been marvelous.

Anything that can change the high numbers of our family members and friends who are dying from all types of cancer is not just good news, it’s GREAT news! Way to go Hasini!

Best of Health,

Kathi

 

Help For Your Pain In The Butt!

Have you been diagnosed with Piriformis Syndrome?

Do you have Sciatica and are not sure of the cause?

Let me tell you a story about a really thick muscle that can cause a lot of misery if you don’t take good care of it.

The Piriformis stretches from the bottom of your hip, across the center of your butt cheek, to the lower spine. We use it to rotate our hip and to turn our leg outward. It sits on top of a section of our sciatic nerve. So, if you’ve ever had sciatic pain, you know how debilitating it can be. That nasty pain travels from your lower spine, all the way down your leg when it's tense or tight, and you're in excruciating pain - right?!

It’s not so hard to keep your Piriformis strong and flexible, though.

Here’s a massage that will help to relieve your pain:

Place a ball or your fist under the butt cheek of your extended left leg. Place your right foot on the floor, bend the right leg, and use your right foot to roll yourself around on the ball until you feel the exact location on your butt cheek where the pain is most intense. Massage that area until the pain lets up. It will be painful while you are rolling on that spot, but breathe deeply and keep going, you’ll be glad you did! I don’t recommend tennis balls because they’re too hard, so try something softer, or use your fist. Make sure that you always massage both sides – even when your pain is only on one side. When one side is more flexible than the other, you will have pain, so fixing one will throw the other side off.

Another great stretch to keep your piriformis flexible and healthy is Sleeping Pigeon.

 Here is a link to that one.

These are both simple things you can do every day in order to prevent that terrible pain from interfering with your life. You deserve to be pain free!

Let me know if you have any questions about these or other exercises for sciatic pain.

Best of Health,

Kathi

Fun Exercise To Relax Your Lower Back

Let's spend a few minutes looking for Dory on the bottom of the sea! Yes, you heard that right.

This exercise is called "Sea Weed Legs" and it's a fun way to remove the tension in your lower back. You can even do it with the grandkids for a fun activity to share; they'll love it!

Start out lying on the floor, on your back, with your feet flat and knees bent.

Lengthen your spine and relax your shoulders.

Breathe deeply as you gently raise both legs straight up into the air, feet toward the sky.

Pretend you are lying on your back, on the floor of the ocean.

Let the current gently move your legs around. They can go back and forth, side to side, or move around in any way you feel the current is going, as long as it’s slight, and gentle.

This feels really good and it’s fun to imagine all the fish swimming by – Nemo, Dory, Sponge Bob…

Continue breathing deeply and moving your legs gently for one to two minutes.

Then roll over into a fetal position on your side so that you can easily push yourself back up into a seated position with your hands and arm.

We are all so very busy and rarely take the time to just relax our back like this, but It’s so good for us!

We should take the time to relax our backs at least a couple of times a week.

Try this one once week and then try Legs Up The Wall next time.

Here’s a video of Legs Up The Wall. Do it with me now and see for yourself how lovely it feels!

Best of Health,

Kathi

Fitness For Your Brain

One of the most interesting bits of information that I have come across when researching for my program on Neuroplasticity is the finding that the combination of aerobic exercise (not Yoga, Tai Chi, or even strength training) and a strong social network gives us a MUCH better chance of retaining good health AND keeping dementia at bay as we age.

The advancements in computer technology in our lifetime are great, and have enabled us to watch instructive videos and repair our own cars or appliances, write emails which arrive instantly, and have live chats with family and friends all over the world!

While the socialization part of this is good for us, the sitting part is not.

In 1969, René Dubos published his Pulitzer Prize winning book, So Human an Animal: How We Are Shaped by Our Surroundings. After studying indigenous populations in remote locations, Dubos concluded that the secret to longevity was directly linked to social connectivity and physical activity. A handful of more recent studies have concluded the same.

Where do you fall in this category? Are you an avid walker, but work at home alone all day and have a limited social network? Or, maybe you have an active social circle who gathers for concerts, dinners, and/or travelling, but are mostly a couch potato?

Here are some examples of how we can integrate this new information into daily life:

Join, or start, a group exercise program. Walking clubs are nice. I am starting one in Otis soon. A group of women who walk together at least once a week, chatting, laughing together, solving all the problems of the world… You can bike or hike or swim together as well. Do what gives you joy, but do it with others as much as possible.

If you only need to add aerobic exercise, once again, it’s important to use what you have available and what fits into your schedule. If you try to make time to get to a gym, for instance, when you already have a busy schedule, then you might find it too difficult to continue going after a week or two. Perhaps a 30 minute walk at lunchtime would fit into your schedule better, or 20 minutes on your mini trampoline a few times a week, or walking to that selectman meeting, or library board meeting. Sometimes, I incorporate HIIT (High Intensity Interval Training) training into my program by listening to an interesting program on my iPod while switching off between walking around the yard and running up the stairs to my studio; the time goes by quickly as I’m concentrating on what I’m learning while getting the exercise in. I have a brother-in-law who reads the paper while riding his stationary bike every day. Use that creative brain of yours to fit something in that doesn’t feel like another task you have to complete. And make it fun!

Whatever you chose to do – schedule it into your calendar! You Are Important! Your own health and well being is the most important job you have in life. If you are not healthy, you cannot care for others, nor participate in life as you wish. Make this appointment with yourself a regular habit by scheduling it in just as you would a dental appointment. You will be glad later in life if you start to take better care of yourself now. It’s never too late to start working out, especially working out with others, which is more fun and even healthier!

Best of Health,

Kathi

Is Being “Pain Free” Really Possible?

Is Being "Pain Free" Really Possible?

That depends on what those words mean to you.

Do I wake up with aches and a bit stiff sometimes? You betcha! I didn't get to be an adventurous 65 year old without sprains and breaks at some point. BUT, am I pain free? YES!

Because I know exactly what to do when some ache or pain comes back to haunt me and, just like Harry Potter’s wand, I can make it vanish more quickly.

There are exercises and relaxation or release techniques that can help all of us to be pain free - we just need to know which ones to use!

Over the next few weeks I’ll be writing about specific aches and pains and how to deal with them when they arise so that you can heal yourself quicker too!

Today, we’ll start with wrists. Lots of people have weak wrists. Many think there’s nothing they can do about it, that’s it’s “old age.” Well, there’s not much I dislike more than being told that by a physician. I have switched docs when one said that.

So, for those who have wrist aches and pains, here are some tips:

  1. Often, wrist pain is due to a strain, as in overuse of certain muscles. Using our computers is an example of something that can cause stiff muscles and painful wrists. The key then is to release the tension in those muscles and rest the wrists. If you do this release immediately before bed, then those muscles have a chance to really rest before using them again.

  1. If your wrist bothers you when exercising, and it’s difficult to do a plank or cat/cow on your hands and knees, here’s another way to release those tense muscles in between rounds of exercises. This is also a good one to use periodically during the day, if you work at a computer all day.

 

Try these out and let me know how you like them!

Best of Health,

Kathi

To Gluten or Not To Gluten…

Have you thought about going gluten free? Have you wondered what all the buzz is about?

Well, I have just reached my one year anniversary of being gluten free. I originally went gluten free to see if it would help my psoriasis. Sadly, it has not. There have been other benefits that I hadn't counted on, though.

First of all, if you are wondering what the heck gluten is, I’ll tell you. Gluten is a protein found in wheat. It’s the “glue” that makes bread and pasta stick together and hold their shape. If you’ve tried making a sandwich with many of the gluten free breads, you can see exactly what I mean, as your bread crumbles apart instead of surrounding your filling. Pretty messy.

In some people, gluten triggers an autoimmune response that attacks the lining of the small intestine. This means that the body is unable to effectively absorb nutrients into the bloodstream, which can lead to anemia, delayed growth, and weight loss. This is celiac disease and it’s very serious.

Other people can be gluten intolerant, which is less serious, but not much fun either. Gluten sensitivity can cause symptoms such as bloating, gas, diarrhea, fatigue, headache, "brain fog," and itchy skin rash. The skin rash part was why I originally stopped eating gluten, hoping that mine would get better.

Going gluten free is not as difficult as you might think. There are lots of foods that are naturally gluten-free, for example, fruits and vegetables, eggs, meat, fish and poultry, unprocessed beans, seeds and nuts, and the majority of dairy products. Many grains: buckwheat, corn, flax, quinoa, rice, soy, arrowroot, and millet are gluten free. There are bread and pasta choices that are made with these naturally gluten free grains.

A Mediterranean diet, which many docs believe is the best thing for us includes tons of veggies and fruit, a little bit of meat, poultry or fish (protein), and a bit of grains as well. I love veggies and fruits, as well as quinoa and rice. Ronzoni also makes a gluten free pasta that’s quite good, so I have no trouble staying on this type of diet.

A 2011 study, conducted by Peter Gibson and colleagues from Monash University in Australia, concluded that Gluten Intolerance might be a legitimate disorder, after finding participants that consumed gluten experienced increased bloating and fatigue. But then a small study done in 2013 found just the opposite, so the reality is that more, larger studies need to be done in order for us to know if gluten is a problem for many or not.

What I can tell you is that I have more energy without the gluten. I have two students who went gluten free to rid themselves of skin rashes. Both rashes went away, PLUS, they both feel less fatigued as well.

I will also say that I am not totally without. If I am out somewhere and I want to order a lovely Italian dish with pasta, I order it and enjoy it. I no longer consume gluten on a regular basis, but I don’t deprive myself of something I enjoy, occasionally.

If you want to try it, just to see what you may experience, go ahead. It’s pretty easy and you don’t have to buy special food, unless you want the gluten free bread or pasta. Try it for at least 30 days and see if you feel any different.

So the jury is still out on gluten. Right now, in spite of all the advertising urging you to buy high priced gluten free products, unless you have celiac disease, there is not a lot of evidence that gluten is bad for you. Have you gone gluten free? Are you going to try gluten free? If you did or are, drop me a line and let me know about your experience and I’ll share it with the group.

Best of Health,

Kathi

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