January 30, 2015

Now Weight Loss After Menopause. You Look Wonderful!

Sexy older lady Chrissy in blue leather

Yes, You Can Lose The Post-Menopause Weight 


By Debra Atkinson

Change takes change. If you have recently been through your major change may argue that point. You kept exercising and eating right and still gained weight during menopause.

Were you the lucky one? You sailed through menopause without noticing it happen. Were you the hot babe having a flash on the rowing machine at the gym? Either way, you may have a few extra around the waist. Maybe have some creative packing to do around bra straps in the morning. Wonder why the cottage cheese got there when you are still exercising.

Post menopause weight gain is a bitch. So let us consider the things you are doing without intention that sabotage you.

You changed. Thus, what you did before is not going to work anymore. Say goodbye. Have a little going away ceremony if you must. The reality is just continuing down the same path that got you to the menopause threshold is not working anymore. Doing the new things, you tried during menopause are not going to work anymore. Let us see what is going on.

1. You have less of the sex hormones. 


I did not say less sex, though that might be true too, it does not need to be. Estrogen and Progesterone that helped you have an hourglass shape when you were 30 have left the building. So, you are going on weight around your middle. That does not constitute an absolute but it is a more welcoming spot for fat to land these days.

2. You quite possible have more cortisol. 


If you are reading this with thoughts about removing your belly fat with the kitchen knife I would say you are a bit stressed. That cortisol makes you crave things. It does not make you crave tuna and kale. If you give in to the carb, calling insulin and cortisol act as your belly fat bullies.

3. You may not be sleeping as much or as well as needed. 


Your personal need might be more or less than the average 7-9 hours recommended. The biggest point is that if you are hacking into sleep to work, surf the internet or even exercise. You are less likely to make a success at losing weight. Sleep deprivation means so many things. You have even more cortisol helping you store fat. You have more of the "hunger hormone" telling you to eat carbs. You have less of the "stop" hormone telling you that you are satisfied. That is a bad combination unless your goal is to gain fat.

4. Chances are you are grabbing at straws. 


You are vulnerable. A quick 5-lb weight loss sounds so good. If you could just begin, you would feel better. Thus, you crash diet and cut calories. You start exercising every day. You are body responds the way that is logical. It thinks you are running from wild animals and that you are starving. It is going to provide you with more stress hormones and slow your metabolism so you can survive. That means you will still gain weight eating less and it will be fat. In the slim chance, you lose weight like this; you will be losing muscles along with any fat. When you go "off" the crazy diet, you could never maintain you will gain it back in all fat.

That is the bad news. The good news is there are things you can do. Things that will get the belly fat bullies off the playground. Things that help you turn your post-menopause metabolism around.



  1. Change your stress level. That does not mean to avoid it. In fact, recent research is suggesting that just changing the way in which you think about it can change the biology in your body. If you start to think of stress as an opportunity to get stronger, your body will respond completely different. Negative stress hormones reduce and your immune system will strengthen. Yes, yoga, meditation, along with laughing, and other methods of buffering stress can still help. The real bottom line though is shifting from one of avoiding stress and thinking it is bad to embracing it.

  2. Improve your sleep habits. If you are not getting enough you cannot get hormones on your side. Your exercise and nutrition dedication will suffer sabotage by a lack of quality and quantity of sleep. This is the most passive way you can be successful at weight loss. Enjoy it. Do not hesitate to seek support if not all your attempts at better sleep work. Longer sleepers lose more weight, more fat and perform better than short sleepers perform.

  3. Dietary changes are likely to be necessary. A diet is no longer something you can afford. If you cannot do it for the rest of your life, it is not a good choice. Whatever you put in your mouth is going to bring you closer to your goals or further from them. You do not have to go hungry. Yet, you may need to reframe. Healthful fats will help you lose. Lean protein is something you need in greater amounts than you have been led to believe in your last 30 or more adult years. You do need carbohydrates. You just need to choose them and their timing. If you are eating to lose or to lean you will never be hungry.

  4. Start small. Starting a sudden dietary change, an exercise program, deciding you are going to sleep at 8 o'clock is too much at once. Focus on one thing at a time. If menopause lasted three years, give yourself a little time to catch up and readjust. You have decades ahead of you to bring back the sexy (and the sex).

Personal Training and Fitness expert Debra Atkinson, MS, CSCS is a barely boomer and founder of Voice for Fitness. As a wellness coach and personal trainer, she provides articles, videos and up-to-date research in practical tips for exercise and nutrition that will change the way we age. Learn more at active aging secrets or find tips for being fifty going on sexy at navigating the book.



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© 2013 Leather Model, Flickr | CC-BY | via Wylio
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January 24, 2015

Amazing How To Stall Aging By Reducing Calories!

Spock from Star Trek live long and prosper
Many of us want to live a long and healthy life. We want to stall the aging process and maintain our youthful appearance and feel young even in old age.

The quest for the fountain of youth has been highlighted in film and literature. In the United States alone, the desire to maintain youth, and stall aging is a multi-billion dollar industry, with face creams, plastic surgery, and various fads and gimmicks that have people pulling money from their wallet without hesitation.


One topic of interest within the category of anti-aging is calorie restriction and how it may stall the aging process.


Decades of research involving lab rats have suggested that restricting caloric intake can increase the life expectancy of these animals by at least 40%. These rodents, which were fed 30% fewer calories daily, were observed to have lived longer than the other animals that were fed to satisfaction.

Researchers at UW-Madison have found that limiting calorie intake later in life can stall some of the muscle deterioration that normally accompanies aging.

But, is eating fewer calories enough to delay the aging process in humans? Is the so-called “fountain of youth” right in front of us?


Sirtuin Production


Ever heard of how red wine can help you live longer? One of the reasons why drinking a glass of red wine nightly is considered beneficial is because it contains resveratrol, a chemical that stimulates the production of sirtuins.

Sirtuins are a class of protein which are believed to slow down the aging process, and their production has been closely linked to low calorie diets.


HealthlineNews
Developmental biologist Dr. Shin-ichiro Imai says that links between a low-calorie diet and longevity have already been found in a variety of animal models.
In a new study published in the journal Cell Metabolism, Imai and others at the Washington University in St. Louis School of Medicine argue that a specific sirtuin, SIRT1, operates in the brain to significantly delay aging. It does this by enticing areas in the hippocampus to trigger changes in skeletal muscle.
"We found that only the mice that overexpressed SIRT1 in the brain (called BRASTO) had significant lifespan extension and delay in aging, just like normal mice reared under dietary restriction regimens," Imai said.
At 24 months old—the mouse equivalent of a 70-year-old human—the BRASTO mice appeared as active as five-month-old mice. For humans, this would mean women could live an extra 14 years and men an extra seven years.
Previous studies on mice showed that increased sirtuins could extend their lives by 15 percent.

LifeCycle



Genetic Activities




Researchers suggest that reducing your calorie intake affects the behavior of about 900 genes. Carbohydrates, in particular, have shown to affect a larger group of genes, ones that are linked to learning, memory formation, and aging.


Study of 33,000 people shows soda affects genes that control for weight gain.

(CBS/AP) A huge, decades-long study involving more than 33,000 Americans has yielded the first clear proof that drinking sugary beverages interacts with genes that affect weight, amplifying a person's risk for obesity beyond what it would be from heredity alone.


Calorie-Restricted Diets Preserve Age AND Memory

Important research provides 2 of the best motivators to watch calories: preserving youth and brains. The research may also hold the key to reducing calories while skipping over the pain of dieting.


Neuroscientists at NYU Langone Medical Center have shown that calorie-reduced diets stop the normal rise and fall in activity levels of close to 900 different genes linked to aging and memory formation in the brain.
In a presentation prepared for the Society for Neuroscience annual meeting in Washington, D.C., on Nov. 17, researchers say their experimental results, conducted in female mice, suggest how diets with fewer calories derived from carbohydrates likely deter some aspects of aging and chronic diseases in mammals, including humans.


Lower Metabolic Rates


High caloric intake technically leads to a higher metabolic rate, or the amount of energy which the body utilizes in order to perform normal bodily functions.

According to new studies published in the Journal of Clinical Endocrinology and Metabolism, those with higher metabolic rates are more susceptible to early death as a result of natural causes as compared to those with lower metabolic rates.

Higher metabolic rates have also been associated with the increased production of free radicals, which are known to accelerate the aging process and to cause serious damage to major organs.

Keep in mind that metabolism slows naturally as we age, and this often leads to weight gain because people do not change their eating habits to compensate for this slowing. So, if you subscribe to the theory that slow metabolism stalls the aging process, and you do not take action to increase it as you age, then you also need to be sure to eat less food or else you will gain weight.



Lower T3 Levels



Interestingly, low calorie diets have shown to decrease the production of the thyroid hormone triiodothyronine (T3).

This hormone is responsible for most of the physiological processes happening within the body, including body temperature regulation, metabolism, and growth and development.

Therefore, it makes sense that lower T3 levels can affect the aging process, although this theory needs more evidence.


Reduced Risk For Chronic Diseases



We are well aware that diet plays a major role in the development of chronic diseases, such as, diabetes and heart attack. With these conditions present, it will be challenging to maintain optimum health and prolong life.


From Science Daily
"We are able to show that caloric restriction slows down aging by preventing an enzyme, peroxiredoxin, from being inactivated. This enzyme is also extremely important in counteracting damage to our genetic material," says Mikael Molin of the Department of Cell and Molecular Biology.

By gradually reducing the intake of sugar and proteins, without reducing vitamins and minerals, researchers have previously shown that monkeys can live several years longer than expected. The method has also been tested on everything from fishes and rats to fungi, flies and yeasts with favourable results.
Caloric restriction also has favorable effects on our health and delays the development of age-related diseases. Despite this, researchers in the field have found it difficult to explain exactly how caloric restriction produces these favourable effects.
Using yeast cells as a model, the research team at the University of Gothenburg has successfully identified one of the enzymes required. They are able to show that active peroxiredoxin 1, Prx1, an enzyme that breaks down harmful hydrogen peroxide in the cells, is required for caloric restriction to work effectively.
The results, which have been published in the journal Molecular Cell, show that Prx1 is damaged during aging and loses its activity.
Caloric restriction counteracts this by increasing the production of another enzyme, Srx1, which repairs Prx1. Interestingly, the study also shows that aging can be delayed without caloric restriction by only increasing the quantity of Srx1 in the cell. Repair of the peroxiredoxin Prx1 consequently emerges as a key process in aging."

Impaired Prx1 function leads to various types of genetic defects and cancer. Conversely, we can now speculate whether increased repair of Prx1 during aging can counteract, or at least delay, the development of cancer."

Peroxiredoxins have also been shown to be capable of preventing proteins from being damaged and aggregating, a process that has been linked to several age-related disorders affecting the nervous system, such as Alzheimer's and Parkinson's. The researchers are accordingly also considering whether stimulation of Prx1 can reduce and delay such disease processes.

Let us talk about obesity. The more you eat, the more likely that you’ll gain weight. With too much body fat, the risk for developing heart diseases and stroke is higher. Additionally, being overweight can cause insulin resistance, leading to type 2 diabetes that increases risks for early death.

Second, it has something to do with your food choices. With high caloric intake, it’s more likely that you’re not watching what you eat. Therefore, common sense should be observed when selecting your food. Pick foods that can keep you full longer and those that are packed with nutrients, but not calories.

Nutrient density is a term used to describe food that has the highest amount of nutrients calorie for calorie.

So, while a piece of apple pie may have close to the same calories as a chicken breast, they are not equal because the chicken breast will provide you with important nutrients, while the apple pie will not.

The Bottom Line

Your calorie intake may or may not have a direct effect on the aging process. It is a complex web involving a lot of factors, which when combined can improve longevity. While Calorie Restriction Research has spanned more than 80 years in animals, research on humans is still quite limited.


Indeed, more evidence is needed to back up these claims regarding the link between a low calorie diet and aging.

The good news with this theory is that you have got nothing to lose by lowering your caloric intake in a healthy manner as is fitting to your daily activity levels.

Use an online calorie calculator to figure out how many calories you should eat to either maintain or lose weight. This number will be based on your age, weight and activity levels. Use this number to be sure and stick within your limits and keep in mind that the more active you are the more you can eat and still lose or maintain your ideal weight.

When you become conscious of what you eat, you can maintain a healthy weight and prevent the development of chronic diseases. The part where aging is slowed may just be an added bonus!


Take care and be well.


© 2011 Megan McMillan, Flickr | CC-BY | via Wylio
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January 21, 2015

Restoring Health A Book Review


Move Your DNA: Restore Your Health Through Natural Movement book imageMove Your DNA: Restore Your Health Through Natural Movement Review

To say that there have been millions of books written on health would be a huge understatement. But as an innovative and unique offering, "Move Your DNA: Restore Your Health Through Natural Movement" attempts to explain the science behind the link between physical movement and health in human beings. After explaining exactly why your body functions better and you live longer and healthier when you are active, this physical fitness guide then shows you specific exercises and "habit modifications" which lead to a happier and healthier you. Why don't we take a look inside?



Key Elements of Move Your DNA: Restore Your Health Through Natural Movement



  • Designed for all fitness levels
  • Written by a trained Biochemist
  • Excellent for overall body health and fitness
  • Offered in Kindle, audiobook and paperback editions
  • Explains what happens at the cellular level when you move, and how you benefit



What Makes Move Your DNA: Restore Your Health Through Natural Movement a Smart Buy?


Author Katy Bowman points out in this insightful book that, "In nature there are no rewards or punishments, there are just consequences." That quote is taken from chapter 5 of Move Your DNA: Restore Your Health Through Natural Movement.

And the entire book takes that same natural look at your body, the level of fitness you have, and why people who move frequently and in a certain way are much healthier, happier and live longer than those with inactive lifestyles.


But unlike most health-centered books, what is really neat about this one is that you are taught how and why movement is required for fitness. Your need for movement is explained at a scientific and cellular level. Instead of just telling you what to do, you understand why your body responds positively to movement.


After explaining exactly what goes on inside your body when you are active, Move Your DNA then shows you exactly what corrective exercises and lifestyle changes you need to make. Another nice feature is the ability to use this intelligent health guide to benefit those with beginner, intermediate and even advanced levels of physical fitness.

As a professionally trained *biomechanist, Katy Bowman has developed an international reputation as an effective teacher. In this book she explains how anyone can reduce pain, increase bone density and improve their metabolic health through simple lifestyle improvements and basic daily movements.

Provided inexpensively in audiobook, e-book and paperback format, Move Your DNA: Restore Your Health Through Natural Movement is an intelligent but easy-to-understand guidebook for reshaping your life and your body, with a happier, healthier and more fit existence as your reward.


*Biomechanics is the application of the laws of physics and concepts used in engineering to the movement and mechanical functioning of the human body. It assesses human anatomy with regard to forces exerted upon it. A biomechanist analyzes the effects of these forces on the body and works on practical solutions to improving body performance, be it physical attainment or prevention of injury.
Read more : http://www.ehow.com/
Take care and be well.

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Better Sex After Menopause: What Women Need To Know


doctor talking to patient about menopause
Let's Talk About Sex After Menopause: What Women Should Know 



(NewsUSA) - When asked about sex in a survey, 47 out of 51 postmenopausal women responded that having an active sex life is important to them. Unfortunately, some women find that sex can become painful after menopause.

Painful sex, also called dyspareunia, can result from vaginal changes, which can occur when a woman's estrogen level decreases during menopause and her vaginal walls become thinner and less lubricated. Fifty-two percent of women from the same online sexual health survey said they avoided intercourse because of vaginal discomfort, and 68 percent said they attempted to hide their symptoms from their partner.

"I was upset about the pain I experienced during sex after I went through menopause," said Charlotte. "Fortunately, I have a great relationship with my doctor and was able to discuss appropriate treatment options to help ease my symptoms."

While Charlotte was quick to work with her physician, many women are reluctant to discuss the vaginal symptoms of menopause with their doctors. In fact, even though 63 percent of postmenopausal women in the same survey reported vaginal discomfort, only 40 percent discussed this discomfort or dryness with their health care professional. 

However, it is important for women to know that their health care professional can address these symptoms by treating the underlying causes.

Recently, the FDA approved a low-dose regimen of PREMARIN® (conjugated estrogens) Vaginal Cream to treat moderate to severe postmenopausal dyspareunia. The first vaginal estrogen therapy approved by the FDA for this use, PREMARIN Vaginal Cream doesn't mask symptoms. When used as prescribed, it can restore tissues in the vaginal wall and relieve dryness and painful intercourse.

"In my practice, I often see postmenopausal women who have vaginal dryness but don't realize that it's treatable," says Dr. Gloria Bachmann,* director of the Women's Health Institute and chief of OB/GYN at the University of Medicine and Dentistry of New Jersey-Robert Wood Johnson Medical School, New Brunswick, N.J. "I encourage my patients to discuss their symptoms with me, so that together we can determine how to best address them because treatment options are available."

PREMARIN Vaginal Cream can be prescribed in a variety of dosing regimens, including twice-weekly with a low volume of cream (0.5 g), which gives health care professionals flexibility in treating moderate to severe postmenopausal dyspareunia. 

Women should discuss their personal and family history, risks and benefits of treatment, and their current medications with their doctors.

For more information, including the full Patient Information and a $15 coupon, visit www.premarinvaginalcream.com.


Important Safety Information About PREMARIN Vaginal Cream:

What is the most important information you should know about PREMARIN Vaginal Cream (an estrogen mixture)? Estrogens may increase the chance of getting cancer of the uterus. Report any unusual vaginal bleeding right away while you are using PREMARIN Vaginal Cream. Vaginal bleeding after menopause may be a warning sign of cancer of the uterus (womb). Your health care professional should check any unusual vaginal bleeding to find out the cause.

Do not use estrogens with or without progestins to prevent heart disease, heart attacks, strokes, or dementia. Using estrogens, with or without progestins, may increase your chance of getting heart attacks, strokes, breast cancer, and blood clots. Using estrogens, with or without progestins, may increase your chance of getting dementia, based on a study of women age 65 years or older. You and your health care professional should talk regularly about whether you still need treatment with PREMARIN Vaginal Cream.

PREMARIN® Vaginal Cream is used after menopause to treat menopausal changes in and around the vagina and to treat painful intercourse caused by menopausal changes of the vagina.

PREMARIN Vaginal Cream should not be used if you have unusual vaginal bleeding, have or had cancer of the breast or uterus, had a stroke or heart attack, have or had blood clots or liver problems, are allergic to any of the ingredients in PREMARIN Vaginal Cream, or think you may be pregnant.

The most commonly reported side effects of PREMARIN Vaginal Cream include headache, infection, abdominal pain, back pain, accidental injury, and vaginitis.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.

*Disclosure: Dr. Bachmann is a consultant for Wyeth Pharmaceuticals, the maker of PREMARIN Vaginal Cream.


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January 15, 2015

How To: Revealing Here What Is Spinning?

Spining bike classSpinning is an indoor cycling class that takes place on a specially designed spinning bike and involves switching between various cycling positions and intensities. This article will provide you with a comprehensive overview of everything you will need to know when attending a spinning class.


Spinning Class Duration



Spinning classes generally run for 40 minutes but can be as brief as 30 minutes and as long as 90 minutes. Many gyms adjust the duration of their spinning classes based on the time of day and day of the week, so if you have a preferred duration, ask your gym about their current spinning schedule and see if they can accommodate you.


Spinning Bike Adjustment



Before you start each class, you will always want to set up your bike correctly. This involves
making 3 adjustments which are listed below:


1. Seat Height: Sit on the seat, put your right leg in the 6 o’clock position and then raise the seat until your right leg is almost straight but still has a slight bend.


2. Height of Handlebars: Adjust the handlebars so that they are in-line with the seat.


3. Seat Distance from Handlebars: Sit on the seat, put your right leg in the 3 o’clock position and then adjust the seat horizontally until your right knee is slightly in front of the right pedal.






Spinning Hand Positions


There are 3 main hand positions that your instructor will use during a spinning class and these are outlined below:


1. First Hand Position: The first hand position which may also be referred to as ‘Hand Position 1’ involves putting your hands in at the bottom of the bars in the position that’s closest to your body.

2. Second Hand Position: The second hand position which may also be referred to as ‘Hand Position 2’ involves putting your hands in the middle of the bars.

3. Third Hand Position: The third hand position which may also be referred to as ‘Hand Position 3’ involves putting your hands at the top of the bars in the position that’s furthest from your body.


Spinning Class Structure


Most instructors use the following basic format for their spinning classes:


1. Stretching & Warm Up: The stretching and warm up session lasts for about 5 minutes and involves some basic stretches for your back, calves, hamstrings, quads and shoulders followed by a period of cycling with no resistance.

2. Main Program: The main program takes up the majority of the class duration and involves switching between spinning movements and recovery periods. Various spinning movements are outlined in further detail below and the recovery periods involve cycling with little or no resistance. The spinning movements chosen for each class will vary considerably between instructors and will be depended on own personal preferences.

3. Cool Down: The cool down session is very similar to the stretching and warm up session but comes at the end of the spinning class. It lasts for around 5 minutes and involves performing the same basic stretches followed by a period of cycling with no resistance.



Spinning Movements


As mentioned above, the main program involves various spinning movements and these are highlighted in the section below:


1. Hover: The hover uses the third hand position and involves hovering your buttocks a couple of inches above the seat while cycling between 60 RPM and 80 RPM.

2. Jumps: Jumps use the second hand position and involve smoothly lifting your buttocks on and off the seat while cycling at between 90 RPM and 110 RPM.

3. Jump Start: The jump start uses the third hand position and involves lifting your buttocks off the seat and then cycling as hard as you can for 10 seconds.

4. Left Leg: The left leg can be performed with the first or second hand position and involves pedaling with just your left leg while seated.

5. Right Leg: The right leg can be performed with the first or second hand position and involves pedaling with just your right leg while seated.

6. Sprint: The sprint can be performed with the first or second hand position and involves cycling as fast as you can while seated, ideally at 120 RPM or more.


7. Seated Climb: The seated climb uses the second hand position and involves cycling from a seated position at between 90 RPM and 110 RPM with around 80% of your weight on the pedals and 20% of your weight on your arms.


8. Seated Flat: The seated flat can be performed with the first or second hand position and involves cycling from a seated position at between 90 RPM and 110 RPM.

9. Standing Climb: The standing climb uses the second hand position and involves standing on the pedals and cycling at between 60 RPM and 80 RPM with around 80% of your weight on the pedals and 20% of your weight on your arms.


10. Standing Flat: The standing flat can be performed with the first or second hand position and involves standing on the pedals with all your weight and then cycling at between 90 RPM and 110 RPM.

11. Standing Tall: The standing tall uses the second hand position and involves standing on the pedals with all your weight and then cycling at between 60 RPM and 80 RPM.

12. Steady Cadence: The steady cadence can be performed with the first or second hand position and involves cycling from a seated position at between 80 RPM and 100 RPM while gradually increasing the tension.

13. Steady Climb: The steady climb uses the second hand position and involves cycling from a seated position at between 60 RPM and 80 RPM with around 80% of your weight on the seat and 20% of your weight on your arms.

14. Squat: The squat uses the second hand position and involves standing on the pedals with all your weight and cycling at between 60 RPM and 80 RPM while positioning your buttocks in front of and below the seat.



Spinning Tension



In addition to performing the various spinning movements during the class, your instructor will also recommend increasing and decreasing the tension on your spinning bike. This is achieved by turning a tension knob which is positioned just below the handlebars. By turning it to the left, you decrease the tension and by turning it to the right, you increase the tension.



Summary



I hope that this article has helped you learn more about spinning and whether it’s something you think you would enjoy. If you are willing to give it a try, head over to your local gym, see when the spinning classes are on and get yourself signed up.


Take care and be well.


Photo Credit Nottingham Trent University
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