VITAMIN B12—ARE YOU GETTING ENOUGH? I keep reading that most vitamin supplements aren’t necessary if one is eating a balanced diet. So I’ve given up almost all of the pills that I used to take daily. The only exceptions are: Vitamin D3 in winter; And Vitamin B12, which plays a vital role in producing red blood cells plus supports nerve cell function and DNA synthesis. I’ve heard older adults often have low levels of B12, so I take a 500mcg tablet each day. I found useful information on this nutrient in an April 2015 Harvard online article by Linda Antinoro,...
IF IT MIGHT BE A STROKE, B.E.F.A.S.T. Today I was part of a conversation about strokes. One person mentioned a friend of his in his 40s who was surfing off a Ventura beach. When the surfer’s speech suddenly became slurred, a surf buddy next to him thought he could be having a stroke. He swam his friend to shore and immediately phoned 911. An ambulance arrived soon afterwards, took the surfer to the hospital where he received emergency treatment. Many months of rehabilitation later he’s back surfing again. You probably know what you should do to help prevent a stroke:...
PLANTAR FASCIITIS IS NO FUN I used to get a dose of plantar fasciitis every couple of years. And I know where it came from: by my pushing myself too quickly as I increased my running distances. The rule is to increase it by only 10% a week, where I was expanding at more like 20% per week. These days I’ve settled down and follow the rule. But I also every single morning roll the bottom of my feet over a frozen water bottle in hopes this will help strengthen them and prevent future attacks. Plantar fasciitis occurs when stress...
WARM UP TO REV UP YOUR WORKOUT PERFORMANCE For years I went through an involved stretching routine before I set off on a run or took a group fitness class. But then I began reading that static stretching might be anti-productive and can actually weaken performance—most likely because holding stretches tires out your muscles. So, lately I’ve just done 20 toe touches plus a short walk. Yet, now I’m hearing that we should actually be doing a dynamic warm up before jumping into a run or a fitness class. This helps prepare the body for either aerobic or strength activities...
GUT REACTIONS This week I’ve been reading about the gut-brain connection. It seems that having a “gut-wrenching” feeling is no joke and that the gastrointestinal tract is indeed sensitive to emotions. Anger, sadness, anxiety, joy and others can trigger symptoms in the gut. But your brain can also react to signals from your stomach. Thus, your stomach or intestinal distress can be the cause or the product of anxiety and stress. The gut includes every organ involved in digesting and processing food. The lining of your gut has been called your “second brain” and communicates back and forth with your...
KEEP YOURSELF HYDRATED We’re heading towards summer and as it gets hotter and we perspire more we especially risk becoming dehydrated. But drinking sufficient fluids is crucial because they carry nutrients to your cells, flush bacteria from your bladder and prevent constipation. I’ve read that older folks don’t sense thirst as much as they did when they were younger. And if you’re on a medication that causes fluid loss, such as a diuretic, it can be especially critical. Here are tips from the September 2018 Mayo Clinic article Want to stay hydrated? Drink, before you’re thirsty: Thirst isn’t a helpful...
STRENGTH TRAINING MADE EASY Often enough, you’ve heard that us older adults need to engage ourselves in both aerobic (cardio) activities and strength (resistance) training workouts. For me the aerobic activities such as walking, jogging, biking, and swimming are more fun and I look forward to doing at least one of these every day. Strength training, on the other hand, is more of a challenge and I have to make myself perform a dose of these exercises a couple of times a week. On that note, I began looking around for a simple at-home routine that most of us could...
BEST DIETS RANKINGS FOR 2019 BY U.S. NEWS I’ve been away on vacation this past week. Instead of writing my regular weekly feature, I’m taking the opportunity to post this article and lists from a January 2, 2019 U.S. News article titled U.S. News Reveals Best Diets Rankings for 2019 Washington, D.C. – As many Americans resolve to become more invested in their health and wellness in the New Year, U.S. News & World Report, the global authority in rankings and consumer advice, today released its annual assessment of the year’s Best Diets. In addition to rankings, the Best Diets...
PHOSPHATE ADDITIVES: ANOTHER REASON TO AVOID PROCESSED & FAST FOODS Recent studies suggest that inorganic phosphate may be a reason why Americans are exercising less and becoming more sedentary. Phosphorous is a mineral that’s naturally found in protein-rich foods including dairy, meat, fish, nuts and eggs. Your body needs phosphorus to help your kidneys, bones and muscles function properly Phosphate, however, is an inorganic (non-natural) derivative of phosphorus that’s often added to packaged meats, bottled drinks and fast foods as emulsifiers, to add color or to increase shelf life. New Laboratory Studies Here are excerpts from the January 7, 2019...
HOW’S YOUR FUNCTIONAL FITNESS? There are a variety of different workouts in which you can partake. Some are for strength training, some for aerobic (cardio), others for flexibility and balance like yoga & tai chi. And then there are workouts for what is called functional fitness. These exercises focus on your ability to perform everyday-life activities such as carrying groceries, getting up from the floor, walking up and down stairs, or opening heavy doors. Functional fitness exercises train your muscles to work together as in daily tasks at home or work or play. Examples of these are: A Squat, because...
