Overcoming Food Allergies

Can We Overcome a Food Allergy?

Hello from Jonson H

In another post, I wrote about the psychological aspects of overcvoming a food allergy. Now, let’s look at other ways we might deal with food allergies.

A Survival Guide to Overcome and Recover from a Food Allergy

Selective eating… you are to undergo such a phase when you are allergic to some kinds of food and beverages. A food allergy is the body’s immunologic reaction due to the presence of food protein.

Nowadays, there are several reading materials to help you understand the things you need to know about food allergy. One such example is the book called “5 Years without Food: The Food Allergy Survival Guide: How to Overcome Your Food Allergies and Recover Good Health.” The book gives an  overview of what a food allergy is, as well as the foods which you can or cannot eat. With alternatives. Additionally, you will also learn some necessary food allergy treatment from the book. Furthermore, “a personal testimonial” from the author makes the book credible as it was reviewed by readers.

Aside from the information which can be derived from the book, here are some helpful additional ideas you might want to add in your collection of thoughts.

Commonly, adults are allergic to foods such as eggs, tree nuts, peanuts, shellfish and fish. Kids, on the other hand, are inflicted with allergies to peanuts, milk and eggs. If you are aware that you have food allergy, what you need to do is be well-informed about the allergy you have. By doing so, you will be able to overcome and recover from such allergy.

Some more common types of food allergies will be discussed for further reference:

Egg Allergy

An individual afflicted with the said allergy is hypersensitive to foods containing substance from eggs – it may be the white or the yolk. Or both.

For some time, you will be restricted from consuming foods containing eggs. These days, there are egg substitutes which you can use such as tapioca and starch from potatoes. Apple sauce can also be an alternative.

Nut Allergy

People who are oversensitive to tree nuts end up experiencing allergic attacks. Nut allergy should not be interchanged with peanut allergy. It is different from the latter, since tree nuts are considered fruits that are dry.

Types of food prepared from soy nuts are considered to be a good alternative in the absence of tree nuts in your diet. A soy nut is not necessarily a nut; it is a soybean which undergoes the process of soaking and baking to achieve its crisp end result.

Milk Allergy

There are individuals who upon ingestion of proteins from a cow’s milk develop an allergic reaction. When this happens, such individuals are considered to be allergic in milk.

To obtain optimum result from milk allergy treatment, you need to completely avoid milk allergens. In order for you to fill in nutritional gap from milk, you can choose to include soy milk or rice milk in your diet.

Seafood Allergy

If  you are hypersensitive to foods such as shellfish or flaky fishes then you are most likely allergic to seafood.

The only way to avoid allergic attacks is prevention from eating shellfish and fishes which you are allergic into. Moreover, you also need to be careful on selecting pre-packaged foods for its labeling may not declare that it contains seafood ingredients such as shellfish or fish.

There is a reason for you to undergo selective eating. It will make you overcome the allergic reaction which is happening into your system. Moreover, it will help you recover and survive. To some extent, it will help you cease your food allergy. Selective eating may vary. Some food allergies are treated on a short-term; others are not treated in their lifetime.

One final point, is that many people, myself included, are only intolerant to some foods. particularly to such things as wheat and dairy products. People that are intolerant can eat the foods but may have side effects. Weight gain that is hard to lose, for instance. A visit to your doctor may be a wise move if you even suspect that you have some kind of food intolerance.

And go for a walk.

 

 

 


Can We Change Our Metabolism?

Wouldn’t It Be Great If We Could Change Our Metabolism?

Hello from Jonson H

Wouldn’t it be terrific if we could just wave a magic wand and either speed up or slow down our metabolism. Well, I don’t belive in magic wands either.

Wrong thoughts…wrong metabolism!

Is our Metabolism “temporary or permanent?” Of course the latter would be the most popular answer. Unless you are the type who is strangely inclined with quick-constant-changes in your life. In whatever field it is, people find security and stability in permanence. It is funny to think that in dieting however, they give in to short-term solutions.

These short-term solutions come in different ways such as skipping meals, working out with an empty stomach and so forth.

What are the most common metabolism malpractices?

  • Dieters only think of one factor affecting metabolism. There are different factors that lower or heightens metabolic rate like age, sex, sleeping habits, amount of muscle mass. The tendency for most of us wanting to lose weight is to get carried away with just one area of consideration. The most typical example is that he focuses on building muscles but neglect sleep. This is not a good way because it will not give positive outcomes.
  • Dieters just exercise for the fat zone. This thing does not sound new to us. Even gym instructors give this as  advice. So, the dieters think that doing this would really shape them up. The truth is, they need an over-all work out to maintain weight or even improve it to the level you want to.
  • Another big malpractice is when dieters restrict calories too much. For experts, when food goes down too low, metabolism slows down to create a balance inside for bodily activities. There is a big possibility that you lose weight, but this may come from wrong portions of the body like the muscles or organs. You just lose weight temporarily but in the long run, you will lose muscle mass, and eventually regain weight. The yo yo effect we all know about.
  • Not eating enough or irregularly,  is a big problem for those of us cursed with diabetes. That’s for sure. But we are talking about metabolism here.
  • The worst malpractice is the use of diet pills to lose weight. Metabolism is greatly affected by this wrongdoing. They think that taking these pills would tame their appetite and lose weight. This is just for short-term results, you have to think of long-term wellness over a temporary rejoice.

We must put in mind that health will always be the most important one not only for diet-conscious individuals but for all people. Therefore, we must not be blinded with these glittering diet malpractices. As we age, out metabolism slows down. Using arificial means doesn’t help. It just hinders.

Let’s go for a walk.

 

 


Combine Eating and Exercise

Should We Exercise and Eat? Or Just Diet?

Hello from Jonson H

The other night I happened to actually pick up the words in an advertisement on televsision. Like most of us, I assume, I normally tune them out. despite the fact tjhat the producers of the advertisements turn the volume up when producing them. If yuou didn’t know that already.

Anyway, the particular advertisement was for some kind of fat reduction system.

The words I heard were something like:

Taking this Fat reduction pill will reduce your weight and fat storage levels WHEN COMBINED WITH A HEALTHY DIET AND REGULAR EXERCISE”

For crying out loud, even the village idiot knows that combining healthy eating habits and regular exercise will always mean thet we will end up fitter and weighing less. We could take a sugar pill and eat well and do some regular exercise. And end up lighter and fitter.

Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after you workout is very important.

In other posts I’ll be writing about what kinds of foods to eat so you feel fuller for longer. As a way to help avoid eating sugary snacks.

No matter what kinmd of exercise you are going to be doing, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is thee exercise and the intensity level that you plan to work at. for most of us , that exercise will be a walk. So low intensty and low impact.

The ideal time for you to eat your pre exercise  meal is an hour before you start. If you plan to work at a low intensity level, you should keep your pre exercise  meal down to 200 calories or so.

So you don’t start imagining that you’ll be starving yourself, a piece of steak about the size of the palm of your hand plus a lettuce, tomato, and onion salad is probably less than 200 calories, give or take.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs ( the salad) and 1/3 protein (the steak). Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

In addition, your body’s metabolism will use the calories in the salad to break down the calories in the steak. There won’t be enough calories in the salad to do that , so you metabolism wioll use your body fat stores to finish the job anyway. By adding your walk, even more calories are needed. TYhus aiding weight loss. Win-Win.

Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for
muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Try to consume 30 – 50 grams of there types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes. Avoid sugary drinks and snacks of course.

The end result is that you’ve got some exercise while eating in a healthy fashion.

 

 


Does Walking Help Ease Diabetes 2?

Will Walking Help Combat Diabetes 2?

Hello from Jonson H

Sugar Diabetes is becoming almost in plague proportions all over the world. And it seems that we older people are right in its firing line. Can we do anything about it once it has caught up with us? Great question. Let’s have a look.

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise. Walking for a start.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity. Other countries are no better off. More,  about  25% are not active at all. In fact, all of this inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., and elsewhere.

Because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and walking for exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, any exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. going for a stroll is pretty simple to do.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994.And it’s got worse in the years since then. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom ( pun intended) in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle both in the United States and other developed countries. In America alone , the shift has been striking; in the 1990s alone, obesity increased by 61% and the incidence of diagnosed diabetes by 49%. That’s just the diagnosed cases. There are a host more who go around ticking like time bombs. With no idea that they have the disease.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. And those who don’t yet know should join in as well.Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you. But you can be pretty sure that going for regular walks will be recommended.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a stupid risk for older people like us. Doing it when you have been diagnosed with diabetes, may lead to something called with diabetic retinopathy. Among other nasty things. Due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports, or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk.

If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake up the falled leaves. Do some gardening that makes you get up and down.  Take the stairs instead of the elevator. Park in the back of the parking lot as far from thestore as you can get.  Then walk. Every little bit does work, in fact, it really helps a lot.

As little as 30 to 45 minutes of walking most days of the week, creating heart-pumping exercise can make a big difference in your blood glucose control. And your risk of developing diabetic complications.

One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. Most of those acan easily become social clubs. Not what we want at all. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.


Will walking Change Your Body Metabolism

What’s Body Metabolism and How Do We Change It?

Hello from Jonson H

I once had a young chap working  for me. I’d sometimes watch him eating his lunch. He’s consume two and sometimes three huge salad sandwiches and a slice of cake. The loom around for more. Yet he was as skinny as a rake. I used to laugh and ask him if he had to run around under the shower to make sure thedrops of water didn’t fall on either side of him.

Was I jealous? was I ever. I only needed to walk past a bakery to add a pound or two.

It just wasn’t fair. why was he abl to eat all that much while I couldn’t?

Well it seems that there’s this thing called Metabolic Rate. Here’s how it  affects us.

We look at our friends and neighbours and ask ourself self if why copying our friend’s way of losing weight is seems not giving you half of the results she or he enjoys? I remember following the cabbage diet and not lose an ounce. Talk about frustrating.

It has something to do with your metabolic rate. This metabolic rate varies in every person and it means we need varied ways of losing weight.

Metabolic rate is the rate at which our body burns calories to sustain life. Our body burns endlessly burn calories even if we are sleeping.

Our muscles are responsible for burning down calories though we are not performing any physical activity. Muscles are called “metabolic reactive” because of the said qualities. Admittedly that was unusual and he took steps to correct the condition.

Age may determine differences in metabolic rate butit’s not the only factor. There are others, of  which the degree of influence is just not as much as other factors or determinants.

Stress is actually one of the lesser influential among all the factors. However, it does make a difference. Most people who are stressed out are more prone to slower metabolism. Stress disrupts some of the normal processes of the body. This makes them gain more weight faster than those who experience lesser stress. It is also true that people eat more when they are stressed or depressed. Eating “comfort food” serves as the catharsis for them.

In our endocrine system, a gland called “thyroid” is responsible for our weight and other bodily processes. This would mean that hormonal production especially involving the thyroid is sure to affect every person and thus, giving different effects to each. That is why people come in different metabolism and different sizes. Genes have something to do with it too.

I have a young friend who suffered from a form of thyroid malfunction. His worked overtime. He could and often did, lose 8-10 pounds in one night while he was fast asleep.

Water intake is also a factor. Bodily processes are often involving the water portion of our body. This means that those who hydrate well have the chance to have faster metabolism than those who have lower levels. Inadequate water intake may impede body processes thus affecting one’s metabolic rate.

So it’s important that we take water with us to drink while we are strolling along.

Of course, the food we eat is one of the strongest factors. The choice of food actually varies to one’s lifestyle. Most busy people are into fast food. This leads them to an unhealthy diet- giving then higher calorie intake compared to those who are into healthful food. More calories, slower metabolic rate- more weight to gain.

Activities involving the body are one of the top determinants of metabolic rate. There must be a balance between the food intake and the work you do. Though you eat food but the activities you do are not that beneficial to your wellness.

According to some experts, our muscles are the biggest factor in a person’s metabolic rate. The more the muscular tissues are, the higher the metabolic rate would be. This makes people with more active muscle tissues lose weight faster than those who do not.

Now this is going to be a problem as we age. We just can’t exercise our bodies as effectively and strenuously as we did years ago. We just have to do what we can.

Once again, everything in moderation. Try to eat healthy foods. Eat smaller portions more often to keep our metabolism working to it’s maximum efficiency.

And add a regular dose of exercise. 30-45 minutes several times a week is best. Do it in 10 minute chunks if that works best for you.

With these points, people must be aware of these factors so that it will be easier for them to work out on their target weight management and choose their own means of slimming down.

Don’t forget to walk.

 

 

 


Will Walking Stop Sleeplessness?

Will Going for Regular Walks Help Us Sleep Better?

Hello from Jonson H

Yet another thing that puzzles me.

When I was younger, I could almost sleep the clock around. It used to amaze me to sometimes come home after midnight to find my father sitting in the lounge room reading. He never seemed to need much sleep.

As I grew older, I learned that sleep was something that I often had to do with a lot less of. Life seemed to get in the way. But now that I’m older, the pressures of work can no longer be my excuse. So getting myself to sleep can sometimes be a chore.

But is doing more exercise the key to sleeping better?

The amount of physical effort that we exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

Sleep is the way that our bodies slow down so it can repair itself. It is not just something to do to move us from dusk to daybreak. Despite what some people think.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. NOw I’m not goping to go into sleep cycles now or we’ll be here all day. enough for now to ay that by keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

And before some wag suggests that we may need some exercise at night, let me say this. I asked a doctor friend of mine about the amount of energy that , shall we say, bed sport uses up. He just grinned and said that the average would be less than 50 calories. Less for me. The wretch! But now you know.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

So it you go for a walk aftr your evening meal, do it early.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30-45 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well. But not unless you have first gained your GP’s approval.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope. Again, do none of these more strenuous activities without first checking with your GP.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

A Word of Warning

If you are planning on starting a form of exercise tha tinvolves a lot of twisting, then definitely check with your GP first. I tried one of the exercise forms I’ve just mentioned . No, I’m not saying which one. That would be a negative against the sport. What I will sayis that while I enjoyed the activity, the next morning when I woke up my lower back was spasming with pain. It was probably just me. but I mention it for what it’s worth.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. Or get off the bus a stop earlier. As you may know, there are many small things you can add to increase the activity in your life.

Everything in moderation. Choose low impact activities.

Remember, our aim is to improve our sleep patterns Not to kill ourselves.


Exercising to Help Control Arthritis

Will Exercise Help Our Arthritis?

Hello from Jonson H

Well, will it? That’s great question. Let’s take a look.

When I was young, I played a lot of sport. As I grew older, pressures of family and running a business got in the way. So not so much. I guess you will be saying the same thing.

I remember what things were like back when we were a lot younger. We were reasonably fit, I think. But not as fit as the elite sports stars today. Yet I don’t envy them their future. Sure, they get the best of treatment to make sure that they can get themselves onto te sporting arenas to compete. But what about later?

I have, and I’m sure that you have too, seen interviews of yesterday’s champions. Compared to us, quite a few are old before their time. They all seem to be carrying some kind of injury. With arthritis appearing pretty high up the list.

Exercise and Arthritis

Our bones hang out in a lot of our joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.Not forgetting the joints in our spines.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. And it doesn’t last forever. A thin membrane called the “synovium” provides a fluid that lubricates the moving parts of the joint. When the cartilage gets low on synovium it all becomes inflamed, the result is generally a case of either “osteoarthritis” or “rheumatoid arthritis.” Now these are two entirely different horses. I’m no expert, but I’m told that one of them is degenerative, while the other is a form of cancer.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal. we can see that our bones take on extra growrhs. Sort of like aextra bit of bone forms. Whech can lessen the space our cartilage has to do it’s work. So more rubbing, and thus pain, occurs.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list. Other countries have similar proportions of their populations affested.

I think that, here, I’d better mention Gout. That swine of a thing that we get in our big toes. It hurts like heck and there’s not too much that we can do about it. If we know that it’s a form of arthritis, then we can understand more about it.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium. Hence my earlier comment about it being a form of cancer.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years. I personally know several fairly young women who have the disease.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most of us who can see our 50th in our rear vision mirrors, are still right where they always were. Sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

Bull Puckey!

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains.

Even more Bull Puckey!

We All Need to Start Exercising.

While preventing arthritis is not an exact science, physicians have discovered a few ways to lower our risk. Here is how:

1. Do not weight around (Yes the pun is intended)

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if you are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

One study has clearly supported the theory that weight loss weighs in definitely on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. Not that er are into running here. Walking is what we are about.

But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

I’ve already written a post on Stetching

3. Walking is always the best exercise

Not to be like a broken record. But…

Take a good long walk at least three times a week. Make it 30-45 minutes worth. It doesn’t have to be fast. And you can do it in 10 minute chunks. Or you might or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting any new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. And walking is the simplest. This is because people are designed to be active. Our ancestors worked physically hard. They didn’t spend their lives in front of a tv screen or staring at a mobile phone screen,.But we do, so it is really important for people to do some regular exercise in order to stay healthy and keep those joints free from wear and tear. And to stay in front of the Grim Reaper.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential.

Hence, start exercising right now!


Use Exercise to Aid Hypertension

Exercise and Hypertension Or high blood pressure.

Hello i from Jonson H

Please note that I am not a medical practitioner. So tis is geneal information. Not to e relied upon.

 

It seems as though the majority of us are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older people have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know they have it. Or choose to ignore it. Because they never feel any direct pain. They carry on min much the same way they did as much younger people. But over time the force of that increased pressure in our blood vessels damages the inside surface of your blood vessels.

According to experts, hypertension is not predestined. We aren’t born with it. Reducing salt intake, adopting a desirable dietary pattern,  losing weight. All help reduce its onset. As does even low impact exercising such as going for a walk. Everything in moderation can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Hypertension seems to be caused by our habits. And we all know that there’s about 21 days between a bad habit and a good one.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels. So people who exercise have a better blood supply to all the muscle tissue of the heart.

The human heart basically supplies blood to an area of the heart that has been damaged in what the medicos call a “myocardial infarction.”  And we call a heart attack. A heart attack is a condition in which the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason, and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. By the creation of what are known as capillaries or very tiny blood vessels. They can grow and go where they are needed. So you may have a capillary that goes from your heart to your lungs through your big toe. Whatever works best at the time.

One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factors. So do not stop chatting to your GP regularly.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order. S is changing our eating habits to reduce our obesity levels.

If you think that is what you will do, then, try to contemplate on the following  list and find some ways you can incorporate these things into your lifestyle. Start to live a life free from the possibilities of developing hypertension.

But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor

Check with your doctor before beginning an exercise program. Don’t do a damn thing without his permission. Never believe anything a non medical person tells yo. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity. Slow and steady wins the race, that’s for sure.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once you’ve  identified your problem,  stay within it. Work to fix it. Do things differently. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in better condition, a you can think, note I say think, about maybe doing a little more. But always slow and steady. while a single workout a week can maintain the muscular benefits,  cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

Slow and steady.

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise such as walking is an excellent starting point if you want to prevent hypertension. Experts say that being overweight is also linked to an increased risk of developing hypertension, and thus losing weight decreases the risk.

 


Warm Up Before Exercise

Do We Really Need to Warm Up Before Walking?

Hello from Jonson H

I’ve been writing about going go for a walk. But should we do some warm up exercises before we start?

I know that in the past, we just bounced up out of our chair and headed off. But that was yesterday when everything was pretty new. Now that we’ve been around the block a few more times, the “times they are a’changin”.

What’s the Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, we need to think about the importance of warming up before any exercise. And walking is exercise. No doubt about that. Many have repeatedly ignored going through the warm up stage before working out,and have paid the price. Unfortunately.

Why warm up? Several changes takes place in the body once physical activity is initiated. When we walk, our body’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells all increase. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that even low impact exercise such as walking will demand.

If we skip this priming procedure, our body will function less efficiently and our walk will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in our joints, minimizing the risk for wear and tear of the muscles. It gives our  heart a message that it needs a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for we older people, since we have tissues that are less supple. We have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to us older people.

How does a person warm up properly? Initially, it can be done in any way that enables our heart to beat a little  faster. We can simply walk up and down. we can walk on th spot. The easiest way, though, is to start your walk at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to your current fitness level. Aim to return home invigorated. Not gasping for breath.

After working up a light sweat (suggested time is 2-3 minutes, longer if you are out in a cold environment) one should stop walking and do some dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. Keep the stretches simple.  Try to do stretches that mimic the action  of walking. Make sure that your stretches are done in slow motion.  Be certain that the major muscles groups are stretched for 8 seconds at least. Remember to keep your feet moving, or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs.

Who wants deep vein thrombosis? Not this black duck, that’s for sure.

Remember, one should only do stretching if the muscles are already warmed up. Do not bounce about while stretching. It leads to a contraction that can result in muscle tear or pull. Never a good thing at our age.

After finishing your stretches, return to your walk. Once again, start slow and speed up slowly. Only walk at a pace that is comfortable for you.If you are waliking with a friend or in a group, set your own pace. Don’t try to keep up with the Jones’s.

Just as warming up is essential, so too is warming down. It is equally important to cool down. When a person suddenly stops exercising, blood gathers in our muscles and oxygen is blocked. When this happens, we run the risk of having a heart attack. So cooling down should have the same importance as warming up.

How to warm Down?

When you are in sight of the end of your walk, slow your pace down. Let your pace get slower and slower as you approach your finishing point. Then repeat your stretches before stopping movement completely.

Walking is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.


The Effects of Walking Exercise on Health

Hello from Jonson H

As we get older, our overall body tone and condition can tend to slowly slip back. Going for our  daily walk can help to slow that process down. Walking can help us deal with our slowly degenerating bodies quite effectively. We just need to do it in  ways that don’t make our conditions worse.

Most of us older people will be experiencing one or more of the following:

  • Hypertension
  • Heart conditions
  • Arthritis
  • Sleeplessness
  • Back Pain
  • Slow or erratic metabolism
  • Food allergies
  • Hay fever
  • Arthrosis
  • Influenza
  • Detoxing
  • Type 2 Diabetes
  • To name a few

So I thought that I’d do a bit of research and see if I could find some basic information about each of these conditions that I could pass on to you. There will definitely not be anything that you should rely on personally. No fear of that. I’m not a medical practitioner so I have no medical knowledge. Nor am I a lawyer.

Before I go any further with this, I’m going to talk about making sure that any exercise we do doesn’t do us any harm. The heck with that.

Exercise And Doing No Harm

Anytime you exercise, your brain releases chemicals known as endorphins that produce a feeling of a sort of euphoria. Something that younger athletes call  “runners high” While not for us, it’s quite addictive for the younger athlete.

If you can still manage to get to that level of fitness, then without this rush, you’ll feel irritable and out of it until you exercise again. Therefore, you’ll go on exercising and not listen to what your body is actually telling you – which is to STOP.

The main reason addicted athletes will continue to push themselves lies in what will happen when they don’t work out. Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves. Probably not something to bother us, but I mention it just in case.

Aches and pains

Over exercising doesn’t only affect the mind, but the body as well. Exercise will initially do what it is intended to do, give you a fit body but once you cross the line however, it can become  drastic. Muscle damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it. The body has limits, and if you push beyond that limit, you’ll do nothing but harm yourself.

So forget about pushing yourself beyond your limits. It’s  possible to do yourself harm

Obsessive exercise tends to happen among those who are new to exercise. Therefore, if you are keen to reap the benefits of getting fit, you’ll tend to overstep the limits.

The initial signs of over exercise are exhaustion, which can lead to a build up of fatigue. But dehydration will also occur if you don’t drink lots of water as you walk along. Keep in mind, it isn’t only the muscles that are at risk, but the bones as well. Many people who exercise push themselves to the point of injuries such as shin splints or even stress fractures, then refuse to rest, which causes greater and sometimes even permanent damage. If you’ve ever suffered from shin splints you will know what i mean. There youare, moving along when all of a sudden your shins start hurting like blazes.

Even a brisk walk in the morning doesn’t come without risk, as walking too much can lead to osteoarthritis. When you walk, you are working against gravity. Even though you are exercising your muscles, you are also also harming your knee joints as well. And at our ages, that’s a serious consideration. New hips and knees cost the earth.

Many people who walk up to an hour or more every day end up with complaints of aches in the knees. The fact is, jogging also harms the knees, and too many sit ups can hurt as well. As with any type of exercise, moderation is the key.

You should always start off gradually, which is one thing that obsessive exercisers forget to do. There’s nothing gained if you walk 10 miles on Day 1 and find that you are hurting too much to even get out of bed on Day 2. Change your routine often as well. If you walked in a clockwise direction  clockwise today and yesterday, then set off anticlockwise the next time you go for a stroll. Doing the same thing day after day will soon get boring and make you think of stopping. Not only that, it further increases the risk of doing some damage because you get too casual about things and make a mistake.permanent damage.

Think right

You should never walk so far that you feel completely exhausted once you have finished. Your limit with exercise should be 30 -45 minutes,  four or five days a week. When you are finished, your exercise should leave you feeling fresh and energetic. Every week should make it a point to take a day or two’s break – At our ages, your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude,. Something that I’ll focus on later, for now, I’m just mentioning it. As exercising is the way to a healthy life. If you do it only to please yourself, with no real aim, you’ll defeat the entire purpose when you stand there on the weighing machine. If you take things one day at a time and don’t over do it, you’ll be well on your way to a healthy body. Exercising can be a lot of fun and a way to relax, if you don’t rush it. Start off slow and gradually work your way up. Before you know it, you’ll know how to prevent injuries before they happen and you’ll know exactly what you need to do to remain healthy.

In my next few posts, I’ll write general comments about all of the conditions that i meantioned earlier in theis post