Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you.

Fall Prevention Video

Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

I have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

Health Care Not Sexy?

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

LOOKING GOOD VS FEELING GOOD?

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

  • Under age 50 need a total of 1,000 milligrams (mg) of calcium* every day.
  • Women: Age 50 and older (or any women who is not menstruating) need a total of 1,200 mg of calcium* every day.
  • Men: Under age 71 need a total of 1,000 mg of calcium* every day.
  • Age 71 and older need a total of 1,200 mg of calcium* every day.  Bone Health & Osteoporosis Foundation (BHOF)

 Weight Bearing Exercise

Weight bearing exercise actually builds bone in youth and will help maintain bone.”As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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Osteoporosis Prevention Diet

Osteoporosis Prevention DietOsteoporosis Prevention Diet? EEK! One more thing to worry about? Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Osteoporosis Prevention Diet

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE Osteoporosis Prevention Diet  DO’s

Research suggests nutrients such as magnesium, potassium, Vitamins A, K & C found in certain veggies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of veggies daily.

Here is a list for your concoctions:

  • Magnesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red raspberries
  • Osteoporosis Prevention Diet NO’S

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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Stretching Routines: Gogi Tendon Organs ?

Stretching Routines: What Do Your Gogi Tendon Organs Have to do with it?

Stretching RoutinesStretching: What Do Your Gogi Tendon Organs Have To Do With It?  
Here’s a little video with the answer.
Have you tried to pick a coin up off the ground lately? How about tying your shoes? Have you switched to slip-ons? What about reaching over the coffee table to scoop some dip on the other side? Remember when you didn’t think twice about those maneuvers?
Sounds like decrepitude is setting in. Or maybe you’ve just lost some Flexibility.Flexibility is range of motion around your joints.
There are two types. Static flexibility – how far you can stretch and hold a body part, and dynamic flexibility – how much range of motion you have when you move.
Both are important. In fact I consider Flexibility one of the 3 main components of fitness, along with Aerobic Capacity and Muscle Strength.
I recommend a flexibility program that incorporates slow dynamic movements like Tai Chi, as well as static stretches like Yoga.But in my experience, Flexibility is the most ignored component of fitness. We do our Cardio and our Strength training but, unless we’re regular Yoga or Tai Chi, practitioners, Flexibility is not on the menu.
Why not? I think there are a couple of reasons. First, I think we don’t get it.It doesn’t make our muscles stronger or our figures shapelier. We don’t realize how valuable flexibility is until we try to do something we used to take for granted, like reach around to the back seat to get our sunglasses. Even then we toss it off with, “Well, I guess I’m getting older”. We somehow don’t connect with the thought, ” If I’d been doing a little stretching all these years, it wouldn’t have felt like I was going to rip something just then”.Secondly, there’s been lots of press about conflicting studies on the effectiveness or ineffectiveness of stretching.
Some studies say stretching improves athletic performance. Others say they’ve proved the exact opposite. Some studies say stretching helps prevent injury. Others say it has no effect on injury prevention. There’s enough conflicting buzz to make you not want to bother.That’s too bad because all that buzz masks the fact we do know stretching does help you gain and maintaining flexibility.
Does stretching help prevent injury or aid athletic performance? I DON’T CARE.
I want to stay flexible as I age. I want to be able to pick up coins, tie my shoes and grab my sunglasses. Give me my dose of flexibility training!Even if we were flexible as kids, as we get older, connective tissues, our tendons and ligaments, tend to lose water, shorten, and become stiffer. So we get less flexible. But it’s not too late.Even if you’re not interested in the fine practice of Yoga or Tai Chi, barring some medical issue, there’s a simple way to help hang on to the flexibility you have, and work on getting some of that youthful flexibility back. A few easy stretching exercises may be the difference between living tight and living flexible.I stretch every day. Easy for me to say, I teach a stretch class. But just a few minutes, three times a week, can make a real difference. I’ve seen students of mine go from really stiff to pretty darn flexible in a few months, without trying hard.Stretching, when done right, feels delicious while you’re doing it, and even better when you’re done. The kind of stretching I do is relaxing and meditative. I find it melts my stress and energizes me while keeping me flexible. I’ve developed a stretch exercise technique I call Moving Free. It’s evolved some over the 30 years I’ve been teaching it. I use a fusion of modified static stretches from Dance, Yoga and classic fitness as well as dynamic movements adapted from Dance and Tai Chi and Kinesiology.Here’s a video with some lower body stretches you can try at home.  As if that weren’t enough, There’s more to stretching than just flexibility. I think stretching is a form of meditation that creates a sense of well-being and promotes peace of mind. When I finish my stretching routine I have a more positive outlook as well as the feeling that my body is more alive, more accessible to me. Try it and see.

Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

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Stress: Dealing With It

Chronic StressStress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid. In these times of social distancing and sheltering inside it can cause us to feel even more stressed and anxious too.

Feeling stressed? Me too!

Today I’m writing about how to get rid of stress and suggest some easy ways to get that burden off your back.

To get us in the mood, let’s start with a short, guided meditation and stretch video to help reduce stress. Try it with me and see for yourself.

 

Stress:

Now that you’re a believer, lets have a look at stress and how to get rid of it. (By the way, as you get better at becoming relaxed, you can keep your eyes open while watching the waves on the video.)

Stress has been around since the beginning of time. It started as the fight-or-flight response when early humans confronted a life-threatening situation. In that situation, stress hormones, adrenaline and cortisol, are produced. Your blood vessels constrict, blood pressure goes up, pupils dilate, heart rate quickens, and breathing becomes more rapid. The body is preparing itself to do battle or run. This response is essential in times of acute danger. But problems at work, crying kids, traffic, you name it can trigger the same response.

Given the pressures of daily life, chronic stress itself has become a life-threatening situation. It can cause a host of health problems including headaches, gastrointestinal issues, insomnia, trouble concentrating, anxiety, depression, increased body weight, high blood pressure and heart disease.

We can’t eliminate the stress. But we can relieve the fight-or-flight response that sends our bodies into danger mode. And we can cultivate a relaxation response over time that will reduce our physiological stress reaction.

So what do we do about chronic stress? How do we get rid of it?

How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. And, like that meditation you just did, it actually worked. Once I was able to relax, I was stress-free even in the pretzel pose.

Seriously, daily conscious relaxation exercises can make real difference in the way your body responds to stress. Dr Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.

Since then he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well being. And if you practice relaxation regularly you’ll feel better and help yourself avoid those stress related health issues. That’s how we get rid of chronic stress.

Meditation is just one of an almost infinite number of ways to consciously relax. Virtually anything that takes your attention away from your daily grind and makes you concentrate on just one thing can work. Doing the dishes, aerobic exercise, yoga, stretching, golf, playing a musical instrument, casting a fishing rod, playing with a cat, almost anything can work if you pay attention to only that and clear your mind. I’m partial to exercise because I get the benefits of a workout as well as the relaxation. It’s my mantra. It’s what I do to get rid of chronic stress.

Dr. Benson suggests you practice some form of conscious relaxation for 10 to 20 minutes every day to get rid of chronic stress in the long-term.

But what if you’re pressed for time? (Pressed rhymes with stressed.)

Reduce Chronic Stress with this little exercise.

Sometimes you only need a few seconds and you feel a lot better.

Sit down and close your eyes. (If you’re on the street, duck into a doorway, stand and keep your eyes open and one hand on your purse.)

Let your muscles relax. Concentrate on your breathing.

Breathe in and hold your breath for one second, count one one hundred thousand, and breathe out.

Breathe in again a little deeper and hold for two seconds — one one hundred thousand, two one hundred thousand — breathe out.

Breathe in deeper and hold for three, then four, then five seconds.
When you get to around three seconds of breath holding, your stress level should start to drop and your mind should start to clear itself of thoughts.

After five, you should feel pretty good. This works well for me particularly in moments of acute stress.

That one worked too didn’t it. I hope concentrating on reading this helped you reduce your stress and I hope you’ll make conscious relaxation a part of your life.

It’s a lifestyle change that’s easy to make because it feels so good when you do it.

In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit.
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Holiday Exercise!

Holiday ExerciseHoliday Exercise!

With the holidays around the corner again those old familiar fears are rearing their ugly heads. For me it’s: how am I going to get through this with my sanity and how am I going to keep from gaining a ton?

Exercise has always been my catchall solution, like Windex for the father of the bride in that movie My Big Fat Greek Wedding.

As those of you who read my column know, during the holidays I pretty much throw up my arms and prudently sample every goodie that comes my way. But I emphasize the word SAMPLE. If I come to the table hungry those samples could get quite large, so I use my Windex (I mean holiday exercise; I don’t use real Windex) to help me through.

Holiday Exercise Tips:

Here is a short video to kick start your Holiday Exercise:

Endorphins make you feel like all is right with the world. Maintaining sanity becomes much easier after a good workout.  They also tend to suppress your appetite. 30 minutes or so of aerobic exercise is enough to get your body to release those endorphins and it burns about 200- 300 calories. Strength training about a half hour every other day burns about 200 calories. It also raises your metabolism and keeps it up for hours after you’ve finished exercising. You see where I’m going here?

If you get started now you can stay sane, get in shape, reap all the health benefits daily holiday exercise has to offer, maintain or even lose weight, and get a jump on the 2 most popular New Year’s resolutions: Get in shape and lose some weight. Not bad.

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Orthopedic Injuries: Prehab To Avoid Rehab

ORTHOPEDIC-INJURIES_web-4-iOrthopedic Injuries. Here’s one of mine. This picture is real. It was taken by my husband a few years ago.  That’s me unable to lower my arm without passing out. I’m on the phone with my orthopedist. Orthopedic Injuries are a real drag. This one took me 3 months to rehab.

Nobody wants to grow old, least of all boomers. But we’re turning 65 at the rate of 10,000 a day, and will be for the next 17 years.

We’re running a little scared. We want longevity, but we’re scared of losing our mobility and independence. So we’re trying to stay active, or get active, in order to avoid decrepitude. With that many older bodies on the move, orthopedic injuries are on the rise. Once you’re injured, there’s excellent treatment and rehab available

But there is a lot you can do to prevent orthopedic injuries.
If you want to stay active and mobile in the second half of your life, consider prehab today to avoid rehab tomorrow. Here’s a quick video to tell you more:

Who gets up in the morning thinking: I feel like getting a nice orthopedic injury today. What can I do to help that along? But we have them anyway, even if we’re disease free. We over use our bodies or use them wrong. We break hips and legs. We get strains and sprains. We get hurt at work, at home or playing sports.

Vintage Bodies Prone For Orthopedic Injuries 

No matter how active we’ve been, our bodies are not the same as they were when we were younger. They’ve got miles on them. And like vintage cars, it’s not wise to drive them flat out. Those of us, who’ve used our bodies for a living, know we’ve had to make adjustments for our aging muscles and joints. Many of us are favoring old injuries that have left those body parts weakened and vulnerable.

We may be nursing over use injuries from repetitive actions. These can be anything from back problems from years of standing all day, to shoulder issues from years of manual labor, to carpal tunnel syndrome from constant mouse pushing. But it doesn’t have to take years. Raking leaves, shoveling snow or playing tennis all weekend when you’re out of shape can be an express ticket to Overuse Ville. And being overweight puts extra stress on your musculoskeletal system. But, there’s a simple fix that can reduce your risk for orthopedic injuries, give you more energy, stamina and even help you live longer

Prehab to Avoid Orthopedic Injuries

Two Types of Prehab

There are two main types: general and sport-specific.

General Prehab for Daily Life

Every day, we run for the bus or the phone, load groceries in the car, pick up children or pets and a million other things we take for granted. These all carry a risk for injury and I’ll bet we can all remember being injured doing them. Luckily for most of us the, injuries were limited to a little pull or sprain. But people do fall and break bones, dislocate limbs, have heart attacks and worse because they’re not fit enough for that activity at that moment. Being inactive and overweight adds to the mix. A simple fitness and weight management program may be all you need to help prevent orthopedic injuries during everyday activities.

General rehab for daily living as part of a personal wellness program: looks at the body as a whole, and develops it as a whole to maximize quality of life. This often includes strength training, cardio conditioning and core training, as well as some proprioceptive exercises.

Avoid Orthopedic Injuries with Fall Prevention

Falls are the number one cause of injury death in people over 65. One in three people 65 plus will experience a fall each year. And poor proprioception, not knowing where your body is in space is a leading cause of falls. Proprioception degrades with age but proprioceptive exercise can slow that down and help prevent falls. Add exercises like Tai Chi, and balancing exercises to your fitness routine. They feel great to do and can help keep you vertical into old age.

Sport-Specific Prehab is designed to get you ready for the rigors of a particular sport or physical endeavor. Good activity specific exercises pay special attention to the body parts most involved in that activity or sport with regard to use and form without ignoring the concept of training the body as a whole. Sport specific training is available at many gyms and community centers.

So I hope you’ve become a believer in the little proverb I’ve coined to remind my clients “An ounce of prehab is worth a pound of rehab.”

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Body Types: Best Exercises For You!

hdr-bodytype.jpg

Body Types

Whether you are just beginning to exercise, getting back to exercise or wanting to refine your exercise routine, your body type should play a role in how you exercise.

If you eat right and exercise religiously, you can transform that body of yours into the perfect shape, right? Well, not exactly.
The truth is, there is no perfect shape except in our dreams. Any of the women you’d gladly trade bodies with will tell you about the parts they hate, and the parts they constantly work on. Genetics has determined us all to be basically one of three body types. You made be one of these or a combination. They are:

Body TypesMesomorph: Thick bones and generally muscular physique. It is easier to develop muscle and the look of a body builder. Meso’s muscles are shorter and tend to be bulkier. Great for heavy work and bodybuilding. Best type for sports that require quickness and strength like tennis. Not as naturally suited to long distance endurance sports like marathon running. Also, tends to be less flexible; stretching can help.

 

 

 

Mirabai_Holland2_1 ECTOEctomorph: Slender, thinner, longer bones, more difficult to build muscle mass but easy to sculpt a model-like body. Ecto’s muscles fibers are longer and well defined.  Best for endurance and cardiovascular activities like aerobics, long distance running, or swimming. Ecto’s are generally more fragile and more prone to injury in contact sports.

 

 

 

Mirabai_Holland3_1 ENDOEndomorph: Rounder or more pear shaped body. Easy enough to build muscle but more tendency to gain and retain body fat, which often obscures musculature. This body type needs constant physical activity to maintain a healthy weight and an attractive physique. However, because of the uneven distribution of body fat, endo’s can be more prone to lower body injury. Be careful with activities like high impact aerobics.

 

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When NOT To Exercise

When Not To ExerciseWhen Not To Exercise, I ask myself.

Well, for a couple of days now I have been nursing the flu. I’ve been mostly in bed and its very frustrating. I can feel the fitness juice draining out of me. Several times I’ve thought of getting out of bed, putting on my sneakers and each time, my body, my lungs and my head have said “whoa maybe this is a bad idea”.
So, resting on an elevated pillow, feet up, I’ve resigned myself to the fact that there are times when not to exercise because being physically active can do more harm than good.
Now that I have nothing else to do I’m making a list.

When Not To Exercise

When You Are Sick
If you’ve got a cold and it’s not severe you CAN exercise without making yourself sicker. Your body will probably tell you to back off the intensity and you should listen. So just do a maintenance workout.
The Flu however is not to be messed with. Influenza kills several thousand people a year. Your body is under siege from a virus and you need to win that battle. Rest. Don’t exercise.
With A Fever The Flu is often accompanied by a fever because your immune system is fighting off infection. Any time you have a fever you need to be resting to give your body a fighting chance. No exercise.

When You’re Tired

How tired? It you’ve got the fatigue and brain-block that comes from a long day at the office, some moderate exercise after work may help you relax and recharge. But if your body is telling you go home and go to bed, that’s what you need to do.
When A Chronic Condition Flairs Up
Most people with chronic conditions or injuries can exercise with doctor’s permission between flair-ups. But many make the mistake of trying to exercise when their condition is acute. When your condition flairs up, wait it out. Don’t exercise. It only takes a moment to cause permanent damage. If your flair-up persists, go see your doctor.

When You’re Pregnant

Most pregnant women can exercise but ability to exercise varies greatly from person to person. Make sure you talk to your doctor about any exercise you’re planning to do.

When You Have Pain

Patient: “Doctor it hurts when I do this.”
Doctor: “Don’t do that!”
It really IS that simple. Pushing through the pain is nonsense even for most professional athletes. If you’ve got pain don’t exercise. See your doctor.

This list is a work in progress and since I’m lying here, I’m sure I can think up some more stuff. How about you? If you’ve got some good reasons not to exercise, please send me your comments.

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For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Clicking Joints: Should I Worry?

Clicking JointsClicking Joints: Should I worry? What are those clicking, popping and crackling sounds in my joints? Is it Arthritis? Have I overdosed on breakfast cereal? No, it’s probably Crepitus. Sounds like a precursor to decrepitude, but it’s not. Crepitus is just the word used to describe the clicking sounds.

In fact, in most cases, if there’s no pain associated with those sounds, it’s nothing to worry about. Many people live their whole lives with some clicking joints and popping without any ill effects.

 Clicking Joints?

Clicking Joints have closed bags of synovial fluid, called bursa, between them. They cushion joint movement so we can walk and work painlessly. That fluid has a little bit of air or gas dissolved in it. Through our daily movement, that gas can form a bubble or cavity in the bag. The fancy term is Cavitation.

When you move your knee, elbow or shoulder, the bubble bursts and makes a click or popping sound. Cracking your knuckles is a good example of breaking those bubbles on purpose. So, the rule of thumb is: no pain, no problem.

Snapping however is another story. That rubber band-like sound is often accompanied by pain. It’s a sign you have an injury, or that some muscle, nerve or connective tissue is out of place.

In this case you should see your doctor. A good way to promote healthy joints in general is to strengthen the muscles around them. Regular strength training can make a difference at any age. If you haven’t been exercising in a while, start slowly and build up. Last thing you want to do is hurt the joints you’re trying to strengthen.

So, what’s the takeaway here? Well, next time your friends have clicks and pops in their joints, you can tell them they probably have Crepitus!

TAKE CHARGE OF THEIR HEALTH NOW!

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

For more health and fitness info, Health coaching  and in home exercise club and videos please visit www.mirabaiholland.com  

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Can Sleeping Less Equal Weight Gain?

Can Sleeping Less Equal Weight GainCan Sleeping Less Equal Weight Gain

Eating fewer calories, exercising more and still having a hard time getting those extra pounds off? Here’s a question for you: How’s your sleep?

I for one, every time I travel, seem to gain a couple of pounds just when I want to look my best.

I noticed that I tend to sleep less and intermittently when I am on the road. Once I settle again in a place, my sleep gets more regulated and I am able to drop those pounds.

I’ve adjusted my sleep pattern, as I have gotten older to help myself sleep better. The earlier I get up in the morning the better chance I have of getting to sleep that night and staying asleep for a longer period of time. I’m more energized, and when I eat, I eat less and feel more filled.

Can Sleeping Less Equal Weight Gain

It turns out that there are many studies that indicate that sleeping less then 7 hours can increase body weight. One recent study with several pairs of twins, found that the twin who slept more than 9 hours was about half as likely to gain weight as the one that slept only 7.

Sleep deprivation affects your hunger urge. If you sleep less, you feel like eating more and you probably do. That’s because not sleeping increases your body’s level of gherlin, the hunger hormone and decreases leptin the “I’m full” hormone.

A sleep study in Finland with middle-aged adults who had sleep problems found that women had greater sleep related weight gains than men. Though men were also affected. The study indicated that it seems the fewer hours you sleep the more calories you tend to eat the next day.

If you want a good night sleep here’s are some things to consider:

  • Exercise: Don’t exercise too late in the day. So many of us go to the gym after work but it can keep you up at night. Late exercise can prevent the body from making sleep-inducing melatonin for several hours.
  • Caffeine: It can take 6 or more hours to wear off. Having that cup of coffee after dinner, even with a low fat dessert, may not be such a good idea.
  • Alcohol: A couple of drinks with dinner can wake you up in the middle of the night and make it hard to get back to sleep. I have a friend who swears by a glass or two of wine at lunch but never alcohol after 2pm. She says she sleeps like a baby at night. I think if I had a glass or two at lunch, I’d sleep like a baby at 2pm and be up for the night at 5.
  • Stress: And then there is our old buddy stress. We all have some level of stress and how we deal with it can keep us up at night. Getting yourself relaxed in quiet, dark, temperature controlled environment can relieve stress and induce a desire and ability to sleep.

So what’s it going to be, wide awake at 3am or getting that beauty sleep and waking up lighter and brighter on your toes? Learning to get a good night’s sleep is a process.

Can Sleeping Less Equal Weight GainDon’t stress over it, it may keep you up at night.

 

 

 

 

Autumn Weight Loss PlanTAKE CHARGE OF YOUR HEALTH!

For more info on health and wellness programs please visit www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE!

CONTACT: askmirabai@movingfree.com

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