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Articles on Health
These informational articles are provided by Julian Kaufman as a CBA Member Benefit. Personal Training Focused on Quality of Life Fitness Together is locally owned by Julian Kaufman, a 1993 graduate of Furman University with a BA degree in Health and Exercise Science and a master's degree from Covenant College. Julian is a Certified Strength and Conditioning Specialist (CSCS) through the NSCA, The National Strength and Conditioning Association. He is also certifed through USA Track and Field. Mr. Kaufman has worked in the fields of personal training, wellness, fitness, and sports specific training for the last thirteen years in the Chattanooga area. Julian and his team of certified personal trainers develop individualized exercise prescriptions for people in all stages of life, from 14 to 84. Whatever your goals - general fitness, sport specific, weight loss - Fitness Together can develop a personal program for you! The success of our clients is strongly correlated to a scheduled exercise appointment, specific goals, and a high level of accountability. The Fitness Together motto - "One Client - One Trainer - One Goal" captures the company's commitment to improving quality of life and making people's bodies more functional. See the Member Benefits Page for a complete listing of benefits provided to CBA Members. A complimentary session is included for those interested in Fitness Together's services. The complimentary session includes a tour of the studio, a medical screening through the American College of Sports Medicine, a specific goal setting consultation and a full training session. 330 Frazier Place Suite F
Is Strength Training Effective for Those in Latter Decades of Life? Is it too late for older populations to improve their quality of life through exercise? Is it too late even if they have been inactive in regards to exercise? The answer for both questions would be “no”. Research on an elderly population with an age range of 65 to 78 years of age indicates that significant improvements can be achieved. Resistance training has a clear connection to affecting performance in daily activities which is essential to quality of life and an independent lifestyle. Beginning at age 30, there is typically a loss of 10% of one’s lean muscle tissue per decade. Flexibility declines 20 % - 50% from age 30 to 70. However, after a six month training program the following results were achieved. Upper body strength increased between 34% and 75%. Lower body strength increased 38% to 63%. Flexibility improved between 3% and 28%. The greater gains were associated with greater training intensities. Resistance training is linked to significant improvements in health and performance of daily activities which have a direct correlation to quality of life. Specifically muscular strength, cardiovascular endurance, body composition, bone density, postural stability, and flexibility are components which improve following consistent resistance training. These results are tied to an independent lifestyle as common activities such as walking, bending, reaching, climbing stairs, rising from chairs, and driving are made easier. Motor activity leads to more neurons firing in the brain and more blood flow to the brain which contributes to a sharp mind. The risk for falls decreases, and if a fall were to occur, fractures are less likely. The six month program was performed two days per week and included exercises for the chest, legs, shoulders, back, triceps, biceps, abdominals and lower back. The exercises were performed in that order. Two sets per muscle group ranging from 6 to 12 repetitions were performed during the first 8 weeks and from thereafter three sets of 6 to 12 repetitions were used. The conclusion here is simple. Continue to move your body no matter what age you are. The body is designed to move and when it does your health will improve. Because the human body is connected and the spiritual, intellectual, emotional, relational, and physical aspects of being human do not operate in isolation, a healthy improvement in any area will positively affect the whole. So get moving! But before you begin, remember to take some wise precautionary steps. See a physician to determine if there are any contraindications or limitations to exercise that should be dealt with before beginning an exercise program. It is also wise to get proper instruction from a certified personal trainer with experience in training older populations. Research results from NSCA Journal August 2006. For further information contact Julian Kaufman at Fitness Together. Diabetes... An American Epidemic What is diabetes? Diabetes is a disorder tha taffects your body's ability to break the sugars in food into glucose. The glucose is then distribtued by one's bloodstream into the cells of the body to be used as fuel. The pancreas is an organ which produces a hormone called insulin. The insulin helps to move the sugar into the cell. In the diabetic this process does not occur properly and blood sugar remains too high. There are two types of diabetes. Type 1 diabetics do not produce any insulin and are born with this disease. Type 2 diabetics develop the disease often through poor diet and lack of excercise. Although a type 2 diabetic may have had a strong predisposition, most people could avoid type 2 diabetes simply by losing 5 to 7 percent of their body weight and getting 30 minutes of exercise 5 days per week. Diabetes is a horrible disease. Through modern medicine, diabetes can be controlled to a great extent. Type 2 diabetes affects 19 - 20 million Americans. From 1900 to 2000 there has been a 49% increase in the disease and much of it is in children. Diabetes increases dramatically one's risk for heart disease, stroke, eye damage, kidnesy complications, and foot damage. One in ten with diabetes will get two of these diseases, one in thirteen three of them, and one in fifteen will get four of them. The good news: one's risk can almost completely be controlled with the following steps:
The rise in childhood diabetes is linked strongly to a high consumption of processed foods, TV and video games. Parents should decide to keep the home free of processed foods or have a policy that children cannot eat any processed foods without permission. TV and video game access should be similar. For snacks, children should consume nuts, nut butters, skim dairy products, fruits and vegetable. Parents make sure their children are getting at least 30 minutes of very active physical play. This may be as simple as getting outdoors at the playground or daily games with neigbors. Another option is getting your child involved in sports, martial arts, dance or even personal training to learn how to exercixe. The results of following the five steps above not only may prevent or control diabetes but by controlling blood sugar you take control of your weight, energy, memory, vision, disease risk, quality of life and longevity! Herbs are Food Too Sometimes people ask me, "do herbs really work?" And the answer is ‘yes’ they really do because they are really food. Real foods are loaded with nutrients, vitamins, minerals, enzymes and many micronutrients that we are just beginning to learn about and I am sure many more that are yet to be discovered. Yes herbs work... but do they cure? The answer would be no; however, they do nourish. The body is designed to heal. And when the body is provided real whole foods the nutrients in those foods do prevention and healing work. Food feeds and supports the body to perform its natural functions; therefore, because herbs are foods herbs are great support for one’s health. Another commonly raised question is what is the relationship between herbs and certain diseases? Carrots do not cure glaucoma and broccoli does not cure cancer and neither do herbs. The scientific evidence clearly reveals that eating whole foods especially a diet rich in a variety of plants (fruits, vegetables, herbs) leads to longer life spans and much lower instances of disease. Below is a list of herbs categorized by major body systems and which herbs feed (not cure) these systems: Respiratory System: Thyme, Rosemary, Peppermint, Bee Pollen
Again, it is important not to view the above as prescriptions. They are not. However, herbs are foods that nourish and support. So, the implication is to understand that herbs will assist body systems in the same way that other foods do. Eat clean whole foods, plenty of fruits and vegetables of varying colors plus include lots of herbs in and with your meals. Why Resistance Training????? Why resistance training? This is a great question and the answer is multi-factorial. Resistance training is any method that overloads the body’s muscular and skeletal system. It may be performed with body weight, dumbbells, kettlebells, rubber bands, cable equipment and any combination. The important matter is that you incorporate resistance training in your life tow times a week. The following are some of the most important whys behind resistance training. A Functional Body: What is a functional body? It is a body that can move in all planes of movement common to being human. For example getting something off ground level, sitting, standing, lunging at various angles, holding something above the head, in front, to the side, rotating, pushing, and pulling. These are all common movements to every day life and necessary for quality of life regardless of one’s age. Resistance training in all planes of movement will keep the body functional. Flexibility: Flexibility is not unlike a functional body. There is great overlap. Flexibility is the ability to move the body in all ranges of movement. Each muscle has an opposing muscle (protagonist and antagonist). Examples of these are quadriceps and hamstrings, chest and back, and bicep and tricep. If muscles are out of balance one muscle will pull on the other causing a loss in flexibility. When muscles are developed in balance through resistance training flexibility is achieved. Bone Density: Bone density is a major factor in maintaining a high quality of life and achieving longevity. Bone density is achieved through the synergy between calcium absorption and weight bearing exercise or resistance training. ON the nutrition end of it get 2-3 servings of grass fed dairy products daily and plenty of dark leafy greens. Check with your physician concerning supplementing calcium up to two times per day 600 to 800mg. Resistance training will develop bone density. Females are more prone to degenerative bone disease due to lower testosterone levels, menstrual cycle, menopause, and in general a life with less weight bearing exercise than most men. However, this does not get men off the hook. The men who live the most healthfully in their 80s and 90s have excellent bone density. Healthy Body Composition: Metabolism is like a furnace. The furnace or metabolism has a set point and burns calories at a certain rate. The rate decreases in one’s 30s by 10% per decade. This not only affects all of the above but makes one more prone to unhealthy gains in body fat percentage. Resistance training builds lean tissue. Lean tissue keeps the metabolism/furnace burning faster. Lean tissue is a very significant factor in maintaining a healthy body composition and we all are aware of its relationship to disease. Strength and Endurance: Resistance training simply makes one stronger and develops more muscular endurance. Strength is the ability to produce forces of maximal or near maximal loads. Muscular endurance is the ability to repeat a muscular movement over and over. Healthy Nervous System: Resistance training keeps the nervous system healthy in two key ways. One way is that motor activity occurs through a system of neural pathways. These pathways remain healthy by continuing to move in all planes of movement. A second way is that motor activity causes neurons in the brain to fire. This will not make you more intelligent but is a piece in the puzzle of keeping a healthy brain. Resistance training needs to be a part of ones’ life two days per week. Even 7 to 20 minutes two times per week can be very significant for one’s health. At the end of the day people want a skeletal system that holds them up, muscles that move their body in all planes of movement, and a sharp mind. We all want a high quality of life and resistance training is a big part of it. To begin a resistance training program one should consider setting up 8 to 12 sessions with a personal trainer to learn how to use resistance training safely, effectively and specifically to one’s personal strengths and weaknesses. We all have taken courses to equip us for the future. An investment in a personal trainer for a short period of time to learn how to train safely and effectively could bring years of quality to your life. It is never too late to start!!! Organic .... Local... Does it matter?? I have had a number of clients asking should I buy organic or local or does it matter? It is not a simple answer but it certainly matters. There are many reasons why it matters. Questions on the broadest scale have to do with long term impact on the environment soil depletion, water pollution, air pollution, and how much fossil fuel is used. Are our farming methods sustainable? And by sustainable, not just the broadest sense but on the smaller scale, your health, your children's health, the cost of your health insurance. All of these issues are very important to quality of life in everyway. Each area is connected and overlapped. You may feel that how will my decision affect such a large industrial and political machine. Consumers drive it all. We are in control. We may not be able to make the difference we would like to see immediately but we must plant the seeds of change and be pioneers. If you see a piece of litter adn do nothing about it because litter will never be gone and is too widespread, then you are right... it will never change. But, if you pick up that piece of litter you made a difference with that one. When we make the right choices it is right for everyone. Foods that are grown with pesticides and fertilizers are not hte best choice for your health or the environments.If you don't believe it, do some research on the affects on soil and water quality. Foods shipped from all over the country and all over the world use enormous amounts of fossil fuels even if the food was sustainably grown. Not everyone can make the best choice everytime but we can begin to understand the why behind our decisions and begin to make better choices when we can. What is organic? In order for a food to be labeled certified organic the land must be free of synthetic fertilizers, pesticides and chemicals. Organic foods may not be genetically modified and irradiation is off limits. For animal products the animal must have access to the outdoors, fed only organic feed for at least a year, and raised without growth hormones and antibiotics. This raises further questions like what is access to the outdoors? Within the organic movement there are definitely issues which are disappointing. Many of these farms are big factory farms and are not like the picture or story on the package at all. However, these farms are more sustainable than big factory farms using synthetic fertilizers, pesticides, chemicals, syntheitic feeds, growth hormones and antibiotics. Locally grown does not necessarily mean organic. It may be organic or may not. It may be better than many certified organic farms. The process to become certified organic is lengthy and expensive and sometimes not realistic to small local farms. Reasons to go local include savings to the environment in terms of fossil fuel and otehr environmental impacts. Locally grown foods may have more freshness, flavor, and nutrients as they may be vine ripe and seasonally picked. Definitely, the best choice is locally grown organic when possible. Which foods are most important to be purchased organic... apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach. These foods have been found to have the most pesticide residue so buy them organic when possible and if not wash these well! Organic beef, poultry and dairy will protect from hormones and antibiotics. Seafood is best wild line caught. Which foods are best to compromise on... bananas, kiwi, mangoes, papaya, pineapple, asparagus, avocado, broccoli, cauliflower, corn, onion, and sweet peas. Make the most sustainalbe choice you can. Below is a list of local farms.... go buy local!!!
What is a Food? Have you ever stopped ans asked yourself what is a food? Can I even name a food? It can be very surprising the answers you may get when you ask someone this simple question. Ask your spouse... Ask your children... Ask yourself... to name a food. This may seem like a simple question and knowing the answer is a major key to your health. Obesity, Diabetes, Cancer, Heart Disease, High Blood Pressure, High Cholesterol, Autoimmune Diseases, Dementia, Alzheimers... the list goes on and the choices we all make concering food have a lot to do with whether or not we will become at risk for these diseases. Clearly there are genetic predispositions to disease; yet, for most Americans our choices are a significant factor. So, back to the question, :what is a food?" Is pizza, an apple, steak, gummy bears, broccoli, bread, or ice cream a food? Let's take a look at Pizza. It may or may not be a food. What is the crust made of? Is it made with refined flour or whole wheat flour? What is it topped with... cheese, pepperoni, tomato sauce? Is the cheese highly processed or all natural? How was the pepperoni made? The tomato sauce.. is it just tomatoes or is it being preserved with corn syrup? A food must be whole or it is no longer a food, it is a food by-product. Food by-products are chemicals existing in isolation. Take corn for example. Corn in its whole form is a food... an excellent food. It is high in vitamin C, vitamin B1, vitatmin B5, folic acid, phosphorous, fiber and low in calories. However, when corn, like any other food, is broken down, refined, and processed all that is left are different chemical by-products. These by-products are used in plastics, fuels, and in so-called foods, but are no longer foods at all. Much of the American diet is at least at come level, corn by-products. When corn is broken down into its component parts the synergy between the numerous vitamines and minerals is destroyed. Food is truly a food when it is whole with its designed integrity intact. Enjoy whole foods, mostly plants, and some animals. Each whole naturally occurring food is an amazing mystern of art and science. Experience the variety of this planet's bread basket of shape, color, texture, nutrient density and taste. When we eat clean whole foods, we will just plain feel good and at the same time, steward our personal health and the environments. Enjoy! For those interested in this topic, check out Michael Pollan's The Omnivore's Dilemma. Preventing Cancer with Foods Cancer is the second leading cause of death in the United States. According to The American Cancer Society the risk for cancer does have environmental and genetic factors. The research of The American Cancer Society reveals that the genetic factor is between 27% and 42% of one’s overall risk. Further research of twins reveals that the environmental factor is the greater risk factor. Certainly there is a genetic predisposition for cancer but cancer appears to be at least 58% to 73% environmental. Therefore, one’s choices are in many cases the determining factor whether one will or will not acquire cancer. Consumer Reports On Health reports the following top five cancer preventing food arranged in descending order. 1. Cruciferous Vegetables: (broccoli, cauliflower, arugula, collard greens, mustard greens, turnip greens, kale, cabbage, brussel sprouts) All of these foods contain large amounts of cancer fighting substances.
Add this cancer prevention day to your week: Wake Up to Exercise – (15 minute run/walk) Begin with a 3 minute warm up followed by 30 seconds as fast as you can, followed by 90 seconds easy pace until 15 minutes are completed. For some the 30 second interval is a sprint and for others a fast walk … the 90 seconds may be a fast jog and for others a slow walk. Just get moving!
To prevent cancer include the above foods and keep the following three rules. First, eat a variety of fresh fruits and vegetables of varying color daily. Second, eat a high fiber diet by including beans, whole grain cereals, rice, and pastas. Finally, consume less saturated fat by reducing the amount of red meats and full fat dairy products. Preventing disease is as simple as moving your body and eating healthfully.
As we in America have been through the low fat craze of the 80’s and 90’s and now have entered the “no carbs” era of this new century, what are consumers to think??? Well there are six essential nutrients carbohydrates, fats, proteins, vitamins, minerals, and water … and carbohydrates are essential. So, what role do they play in our bodies? Carbohydrates are our body’s choice fuel. Carbs are our energy source just as gasoline is your car’s energy source. If carbs are our body’s choice fuel, why all the fuss? There are several factors. First of all it is important to understand that all carbs are not created equal. Carbs can be divided into two basic groups: complex carbohydrates and simple carbohydrates. For now we will focus on the simple carbohydrates. Simple carbohydrates are sugars and for the American they are most likely found in the form of breads, cereals, pasta, rice, crackers, cookies, colas, ice cream, candies and sweetened drinks. These foods are full of refined, bleached flours and refined sugars, and the drinks are full of refined sugars … and here lies the problem. The calories from these refined, bleached flours and refined sugars are empty calories devoid of nutrients and fiber. These simple carbohydrates along with a sedentary lifestyle are the two largest factors in the obesity and type two diabetes crisis that is affecting children as young as ten years old. Obesity and type two diabetes did not even exist on this planet until the introduction of refined bleached flours and refined sugars. Obesity and type two diabetes are devastating to our health care system, economy and, more importantly, to an individual’s quality of life. Obesity is linked to cardiovascular diseases, cancers, and diabetes which can leave one crippled and blind. The positive is that these serious health issues related to simple carbohydrates are preventable with a little bit of knowledge and personal discipline. First, we must remind ourselves that carbohydrates are not the problem. It is the type of carbohydrate and our personal discipline. Now that we are totally scared of simple carbohydrates let’s remind ourselves that there are good carbohydrates with which we can fuel our bodies. They are the complex carbohydrates found in whole grains as well as fruits and vegetables. So, it is time to go through the cupboards and examine the ingredient labels and begin parting with foods that contain refined flour, bleached flour, refined sugar, syrups, and corn syrups. Food is either toxic or nutritious. Let’s now fill our cupboards with healthy carbohydrates which will provide our bodies with longer burning fuel, essential vitamins and minerals, and fiber to keep our digestive system clean and low on cholesterol. The following is a list of whole grains to add to the cupboards: whole grain cereals, steel cut oatmeal, whole grain rice/pasta, brown and wild rice, pastas made from brown rice, whole grain couscous, farro, quinoa, spelt, barley, bulgur, buckwheat, whole grain breads, whole grain pita, and whole grain crackers. And, don’t forget your fruits and vegetables. Choose 3-4 servings of whole grains and 5 or more servings of fruits and vegetables a day. What is a serving??? The simple rule is the surface area of the palm of one’s hand, a handful, and the size of one’s fist. In Chattanooga we are truly fortunate. Go sample Niedlov’s artisan breads at 1271 Market St, venture to the wonderful Chattanooga Market on the Southside each Sunday afternoon, the Wednesday market on Lookout Mountain across the street from the Commons and the Thursday market at Miller Plaza. Feel free to contact me for further questions, but for now go and enjoy Chattanooga’s bounty of healthy carbs!!!
The Cruciferous vegetables or Brassica vegetables are the single best cancer fighters of all foods. They include the commonly known broccoli, cauliflower, brussel sprouts, cabbage, turnip greens, mustard greens, collard greens and several others which may be less known kale, bok choy, daikon, mizuna, tatsoi, rutabaga, kohlrabi, and horseradish.
What is the difference between good fats and bad fats? Which fats are good and which are bad? The truth of the matter is that most of us really like the taste of at least a little fat. The good news is that fat is an essential nutrient. However, it is important to distinguish between good and bad fats. The main purpose of fat is to provide stored energy for the body. It is like having a reserve fuel tank at your disposal for your car. Fats are also important to the digestion of fat soluble vitamins A,D,E and K. Fats are essential to hormone synthesis and the normal nervous system function. Diets high in saturated fats and trans fats put one at higher risk for heart related diseases, many forms of cancer, joint problems, systemic inflammation and a host of other health problems. Animal fats are high in saturated fats and cholesterol. Therefore meats, eggs, butter and dairy products are the main culprits. But before you go and throw all animal products away and go vegetarian it is important to understand that meats, eggs, and dairy products are great sources of complete proteins necessary for tissue repair and dairy products also provide calcium essential to building strong bones and teeth. Saturated fats should contribute about 10% of one’s total caloric intake. To achieve this goal consume two servings each of meats/eggs and dairy products per day (a serving is the size of one’s palm or fist). Choose lean cuts of meat and skim dairy products. Trans fats or hydrogenated fats are found in margarine, boxed/packaged foods, and fast foods. Trans fats are closely linked with systemic inflammation. Inflammation is the immune systems response to infection or injury and leads to increase risk of heart related diseases and other illnesses. Soon food makers will be required to list trans – fat content but for now you must check the small print of listed ingredients. Trans fats do not provide any necessary health benefit; therefore, avoid them whenever possible. Enough on bad fats … the good fats or unsaturated fats come from plant sources and fish. Total fat intake should be 30% or less of ones total caloric intake. Therefore, if 10% or less is saturated fats, 20% or less should be unsaturated. Unsaturated fats fall into two categories monounsaturated and polyunsaturated. Monounsaturated fats include most nuts, peanut oil, olive oil, canola oil and safflower oil. Polyunsaturated fats include sunflower oil, corn oil, soybean oil, and cottonseed oil. Two kinds of polyunsaturated fats are omega-3 and omega-6. There should be about a one to one ratio of these fats; however, most Americans have a ratio of 10 or 50: 1, omega-6 to omega-3. When the ratio is closer to 1:1 there are a host of benefits: reduces systemic inflammation, discourages blood clotting, reduces risk of heart disease, reduces risk of cancers, fights depression, prevents Alzheimer’s, reduces risk of diabetes, prevents ulcers, aids in concentration, prevents common cold and flu, prevents premature births and low birth weight. In order to develop the correct ratio one should consume fish at least three times per week, include olive oil in one’s diet, wheat germ, soybeans, and flax seed. In conclusion avoid trans – fats, limit saturated fats, include unsaturated fats, and work on a better ratio of omega 3 to omega 6 fatty acids. If you have more questions get in touch and I will give you more specifics. The Top 20 Super Foods What should be on your grocery list? Well … here are 20 suggestions for you. We will discuss these 20 super foods in the following groups’ complete proteins, fibrous fruits/vegetables, whole grains/starchy vegetables, fats, beverages, sweeteners and dessert. Complete Proteins:
Fibrous Fruits/Vegetables:
Whole Grains/Starchy Vegetables:
Fats:
Beverages:
Sweeteners:
Dessert:
In this time of year as the creation springs forth with life take the time to grow, purchase, prepare, and share these 20
What is cholesterol? Cholesterol is produced in the liver. Therefore, all people and all animals produce cholesterol naturally because all people and all animals have a liver. The consumption of animal products meats, dairy, butter and egg yolks are the main sources of cholesterol in the human diet. What does Cholesterol do? First of all it is important to understand that cholesterol is absolutely necessary to a healthy life. Cholesterol is important to metabolic processes, skin health, and proper central nervous system function. However, too much cholesterol can damage arterial health by exposure to free radicals and hypertension. The free radicals and hypertension are caused by poor diet, lack of exercise, environmental issues, stress, and a handful of other factors. As damage occurs to the arterial walls the walls are patched with cholesterol. The hardening plaque hardens and narrows arterial walls. This puts one at risk for numerous forms of heart disease. Some people definitely have a greater genetic potential for damaging levels of cholesterol; however, all people can control many factors related to high cholesterol. The best advice is to control what you can control and get tested every five years throughout adulthood. The following is a list of preventative measures to protect oneself from high cholesterol. Lower Your Cholesterol
There are two forms of cholesterol: HDL, high density lipoprotein, which is good cholesterol and LDL, low density lipoprotein which is bad cholesterol. Optimal levels of total cholesterol appear to be best in the 180-200 range. HDL levels between 50-70 and LDL levels between 90-130 are desirable.
As baby boomers age it is likely that America will face a growing population of older adults suffering from Alzheimers and dementia. Dementia is the loss of mental abilities most commonly occurring in late adulthood. Alzheimers is a form of dementia and accounts for 50-75% of all cases of dementia. Between 5% and 8% of all adults over the age of 65 have some form of dementia and after age 85 that rate rises to between 25% - 50%. The good news is dementia can be prevented. Research by Dr. Morris of St. Luke’s Medical Center in Chicago demonstrated that a 60% reduction in risk can be achieved simply by adding fish into ones diet one time a week. DHA a form of omega 3 fatty acids is the strongest link to prevention. DHA is found in oil rich fish, nuts and vegetable oils. Dr. Friedland of Case Western Reserve states, “the best prescription is supportive nutrition plus remaining physically, mentally, and socially active throughout one’s life.”
• Enjoy oil rich fish three times per week ( salmon, trout, tuna, sardines, anchovies, mackerel)
As we all desire to maintain a high quality of life as we grow older it is clear continuing to behave humanly enjoying eating healthfully from the bounty of the earth’s fruit, keep interacting, singing, dancing and moving. Feel free to contact Julian Kaufman at Fitness Together for help regarding supportive nutrition and getting moving safely and effectively.
What is inflammation? Chronic systemic inflammation is an underlying cause of many age related diseases such as allergies, alzheimer’s, anemia, arthritis, cancer, heart diseases, stroke, diabetes, fibrosis, fibromyalgia, lupus, autoimmune diseases, weakness/frailty, pancreatitis, and psoriasis. Systemic inflammation leads to devastating degenerative conditions throughout the body. The underlying symptoms that can be tested are elevated cytokines in our blood and the following inflammatory markers C-reactive protein, homocysteine, and fibrinogen. Many seemingly unrelated diseases often have these common markers. The causes of inflammation have a strong connection to one’s food choices. Diets high in processed foods and foods cooked at high temperatures are the leading causes of inflammation. “Junk” foods are often processed at high temperatures or fried at high temperatures. Processed foods and foods cooked at high temperatures lead to the formation of glycotoxins. These toxins are known carcinogens. Clearly some foods must be cooked to destroy bacteria. Undercooked food should be avoided; however, foods cooked at unnecessarily high temperatures should be avoided as well. Foods high on the glycemic index should be avoided. Beef, egg yolk, and dairy should not be over-consumed. Further causes of inflammation include sleep deprivation and lack of exercise. Sleep deprivation may have many overlapped contributing factors connected to how well one is connected on the spirit – mind – body continuum. One’s need for exercise is obvious and well documented. The conclusion is a simple one. In the 21st century it is our choices that will lead one down the path to illness or wellness. In order to decrease one’s risk for inflammation one should eat plenty of fruits and vegetables raw, steamed, or sautéed. Nuts, fish, and tea are proven anti-inflammatory foods and specifically walnuts, wild salmon, and green tea may be the best choices. Olive oil is an anti-inflammatory and should be the fat of choice for salad dressings and cooking. Make eight hours of sleep your goal and get plenty of exercise blending cardio training and strength training. The following supplementation is suggested; however, one should consult their physician before supplementing. The daily suggestion is as follows: Fish Oil, DHA 1000 mg, DHEA 25-50 mg, Nettle Leaf 1000 mg, Vitamin E 600 mg, Vitamin K 10 mg (avoid if taking coumadin / anticoagulants ), and Carnosine 1000 mg. If you have a family history of the above diseases and are not incorporating the proper choices mentioned above it would be wise to have a blood test for the markers. In the mean time fight inflammation with exercise, a diet including fruits, vegetables, nuts, fish, olive oil, green tea and get eight hours of sleep! Depression, Mood, Stress and Its Relationship to Exercise and Nutrition Depression is very complicated. It is rooted to varying degrees in our genetic nature as well as how we have been nurtured in our respective environments. Exercise and supportive nutrition can have a very positive affect on depression. This is not to minimize the complexity of depression or to state that exercise and healthy eating is the solution. Clearly, initial causes are deeper than simply going jogging and eating your spinach. However, we must not discount how exercise and eating healthfully can be a piece of the puzzle in being well for all people and especially those dealing with depression. Depression causes a myriad of difficult human emotions often characterized as a feeling of helplessness or hopelessness. 17.6 million Americans suffer from depression. Depression accelerates the aging process increasing the likelihood of one developing heart disease, diabetes, cancers, osteoporosis, alcoholism, drug addictions, dementia, autoimmune diseases, and a weakened immune system. The NSCA reports that research in exercise physiology consistently demonstrates that exercise is beneficial to those suffering from depression for the following reasons: the rhythmic nature of exercise, the thermogenic effect on the hypothalamus, the relational context of one on one training or group training, reaching goals, the endorphin response and the increase in serotonin. The Stanford University School of Medicine found that improved cerebral blood flow is significant to those battling depression. According to Mehmet Oz of the Columbia Medical Center many of the neurotransmitters involved with feel good hormones such as serotonin, nor-epinephrine, and dopamine are controlled by food. 90% of one’s serotonin is found in the intestines and an unhealthy diet leads to a dirty colon and less happy hormones. Often as those who are being medicated due to depression as exercise and healthy eating habits are taken as a lifestyle there is often a reduction in medications. The research on the positive effects on depression related to exercise and healthy eating are more lengthy than can be reported here. Three tips to get the ball rolling against depression:
Although depression is a struggle deeper than the solutions of exercise and nutrition we cannot ignore that the whole person must be healed clearly a piece of the puzzle is exercise and healthy eating. Start with small changes. Build small successes. Have a short memory on set backs. Find a cheerleader to help you along. The research on Centenarians published in the November 2006 issue of National Geographic revealed that centenarians are not depressed. Are there clues in their lifestyles which remain committed to forgiveness, friendship, family, religion, social activities, music, art, hobby, games, recreation, and reading? In light of the tragedy at Virginia Tech certainly those suffering with depression need intervention and for those not suffering we need to build community by caring for people and not over looking those who are hurting. It is truly not someone else’s problem. Pregnancy and Exercise The benefits of exercise are well known. An area of exercise for females that often does not receive the attention it deserves is prenatal and postpartum fitness. The first issue is dispelling the myths concerning exercise in relationship to pregnancy and exercise. The most common myths are that exercise will harm the baby, it’s too hard, or uncomfortable. The facts are as long as there is no pre-existing medical problem, one’s lifestyle is healthy, and moderate regular exercise was already a part of one’s lifestyle it is important to continue with exercise. Even if you have been sedentary there are safe levels of exercise. However, it should be carefully noted that one should be properly screened by their obstetrician/gynecologist and cleared for exercise. The following are benefits related to exercise.
Many changes to a female’s body occur during pregnancy as one’s center of gravity changes. A loosening of connective tissues in the pelvis, spine, feet, and shoulders may occur. Strengthening and stretching specific to these changes is essential. The categories of exercise include cardiovascular, strength, core and flexibility training. Although each of these categories is used throughout a pregnancy each trimester has its own set of contraindications. During the first trimester avoid ballistic movement, high intensity, exercises which are uncomfortable, and trust your instincts. In the second trimester follow all guidelines for the first trimester as well as discontinue exercising on your back. Finally, in the third trimester follow the guidelines of the first two trimesters however lighten all weights.
New life is such a wonderful and amazing gift. Prepare well for it and continue moving safely through each trimester. You will simply feel better! |
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