Wednesday, February 24, 2010
Saturday, February 20, 2010
Losing Belly Fat for Women - Diet and Workouts
Losing Belly Fat for Women - Diet and Workouts
Whether it's because of hormone changes, heredity, or aging, as the years pass by many women will start to notice an increase in belly fat as they get older - even more so after menopause.
Yes, its unfortunate for us females that women tend to experience a larger fat percentage increase than males do.
As you get older your metabolism starts to slow down to a certain degree and one of the signs of this is that the amount of fat in your body gradually increases. After menopause (the time in a woman's life when she stops having menstrual periods, the average age for the onset of menopause is 51 years), your body fat distribution will tend to shift. You will notice less fatty areas in your legs, arms and hips, and more in your abdomen (belly).
FACT: Body Mass Index (See our BMI calculator) is not an accurate measure of body fat percentage or fat distribution in women, particularly after menopause.
Some women can actually experience an expanding waistline yet fail to see any weight gain on the scales. What is happening? Although you may not be gaining any extra fat, your actual abdominal fat is increasing as your hip area and limb fat decreases.
This is where health problems can start to develop as abdomen fat is particularly unhealthy for both males and females.
What is Visceral fat?
Visceral fat (Explanation of visceral fat) is fat that is located inside your peritoneal cavity between internal organs, as opposed to subcutaneous fat which is found beneath the skin and intramuscular fat which is found in skeletal muscle. An excess of visceral fat leads to the "pot belly", "spare tire", or "beer belly" effect.
Sometimes heredity may be the cause of your belly fat, yes, you can blame your parents for that waistline!
It is possible to lose and keep off that newly formed belly fat, but like everything else in life it does require some work, in this case exercise and diet control.
Some of the risks of Visceral fat (belly fat) in women include:
Diabetes
Metabolic syndrome
Gallbladder problems
Some types of cancers including breast cancer and colorectal cancer.
And in particular cardiovascular disease including high blood pressure and heart disease.
Can certain foods help you to lose belly fat?
Unfortunately no, there are no magic foods that will cause you to lose fat from your abdomen. However if you practice eating the right amount of calories for weight loss (calculator showing calories burned for various activities) you will eventually lose weight from all areas of your body including that problem belly area. Discipline yourself to eat a healthy diet, mix in some regular exercise or workouts and you'll find yourself burning even more calories and toning your muscles at the same time.
Before beginning the exercises to lose belly fat you should properly measure your stomach or waist.
The proper way to do this is - place a tape measure around your midsection at your navel level, don't hold your tummy in, and don't pull on the tape measure so tightly that it presses your skin in.
Properly targeted tummy exercises will most certainly help you to firm your abdominal muscles and flatten your belly. The key is to develop a routine of moderately intense exercise daily in order to lose weight and tone your muscles. As you progress with your exercise routine you will notice one of the first beneficial signs is that your belly fat will begin to shrink, often before you see fat loss in other body areas. As always you should speak with your doctor before starting any exercise programs.
Workouts - Lets start those Belly fat exercises.
FACT: Contrary to popular belief sit-ups are NOT the best way to firm up your tummy region. You should target your deeper and lower abdominal muscles.
Workouts for lower abdominal muscles:
Performing exercises known as pelvic lifts and pelvic tilts. Pelvic tilts are also great exercises for the lower back, abdominals, sacroiliac joint and adjacent structures.
Pelvic tilt exercise
To perform pelvic tilts you should lay on your back on the floor with your knees bent upwards. While flattening your back against the floor tighten your abdominal muscles and bend your pelvis up a little. Hold this position for 8 - 10 seconds. Repeat at least 5 times and try to work up to 10 to 20 repetitions.
To perform pelvic lifts lay on your back on the floor with your knees bent toward your chest region, your arms should be relaxed by your sides. Tense or tighten your lower abdomen and slowly lift your bum up off the floor until you are aiming your knees toward the roof. Hold for 8 - 10 seconds and repeat at least five times. As you progress you should try to work up to 10 to 20 repetitions of this exercise.
Your deeper abdominal muscles can be toned by:
Pelvic lifts, also great for losing buttock fat and for bad or sore backs. Begin by getting down on all fours and allowing your tummy to hang down as you take in a deep breath. Then exhale, at the end of your exhalation, pull your belly button inward and upward toward your spine until you feel a slight tightening around your waist area.
Breathing normally hold this position for the count of ten without altering your back position. Then allow your belly to relax again for the count of ten, without moving your back. Repeat this exercise 10 - 12 times. As you become more proficient at this routine you can even perform it in the upright position where ever you are, waiting for a bus or in a check out line etc.
There you have it. All the workouts you need to lose belly fat. Just remember that developing a daily routine and establishing good eating habits play very important parts in your mission.
Whether it's because of hormone changes, heredity, or aging, as the years pass by many women will start to notice an increase in belly fat as they get older - even more so after menopause.
Yes, its unfortunate for us females that women tend to experience a larger fat percentage increase than males do.
As you get older your metabolism starts to slow down to a certain degree and one of the signs of this is that the amount of fat in your body gradually increases. After menopause (the time in a woman's life when she stops having menstrual periods, the average age for the onset of menopause is 51 years), your body fat distribution will tend to shift. You will notice less fatty areas in your legs, arms and hips, and more in your abdomen (belly).
FACT: Body Mass Index (See our BMI calculator) is not an accurate measure of body fat percentage or fat distribution in women, particularly after menopause.
Some women can actually experience an expanding waistline yet fail to see any weight gain on the scales. What is happening? Although you may not be gaining any extra fat, your actual abdominal fat is increasing as your hip area and limb fat decreases.
This is where health problems can start to develop as abdomen fat is particularly unhealthy for both males and females.
What is Visceral fat?
Visceral fat (Explanation of visceral fat) is fat that is located inside your peritoneal cavity between internal organs, as opposed to subcutaneous fat which is found beneath the skin and intramuscular fat which is found in skeletal muscle. An excess of visceral fat leads to the "pot belly", "spare tire", or "beer belly" effect.
Sometimes heredity may be the cause of your belly fat, yes, you can blame your parents for that waistline!
It is possible to lose and keep off that newly formed belly fat, but like everything else in life it does require some work, in this case exercise and diet control.
Some of the risks of Visceral fat (belly fat) in women include:
Diabetes
Metabolic syndrome
Gallbladder problems
Some types of cancers including breast cancer and colorectal cancer.
And in particular cardiovascular disease including high blood pressure and heart disease.
Can certain foods help you to lose belly fat?
Unfortunately no, there are no magic foods that will cause you to lose fat from your abdomen. However if you practice eating the right amount of calories for weight loss (calculator showing calories burned for various activities) you will eventually lose weight from all areas of your body including that problem belly area. Discipline yourself to eat a healthy diet, mix in some regular exercise or workouts and you'll find yourself burning even more calories and toning your muscles at the same time.
Before beginning the exercises to lose belly fat you should properly measure your stomach or waist.
The proper way to do this is - place a tape measure around your midsection at your navel level, don't hold your tummy in, and don't pull on the tape measure so tightly that it presses your skin in.
Properly targeted tummy exercises will most certainly help you to firm your abdominal muscles and flatten your belly. The key is to develop a routine of moderately intense exercise daily in order to lose weight and tone your muscles. As you progress with your exercise routine you will notice one of the first beneficial signs is that your belly fat will begin to shrink, often before you see fat loss in other body areas. As always you should speak with your doctor before starting any exercise programs.
Workouts - Lets start those Belly fat exercises.
FACT: Contrary to popular belief sit-ups are NOT the best way to firm up your tummy region. You should target your deeper and lower abdominal muscles.
Workouts for lower abdominal muscles:
Performing exercises known as pelvic lifts and pelvic tilts. Pelvic tilts are also great exercises for the lower back, abdominals, sacroiliac joint and adjacent structures.
Pelvic tilt exercise
To perform pelvic tilts you should lay on your back on the floor with your knees bent upwards. While flattening your back against the floor tighten your abdominal muscles and bend your pelvis up a little. Hold this position for 8 - 10 seconds. Repeat at least 5 times and try to work up to 10 to 20 repetitions.
To perform pelvic lifts lay on your back on the floor with your knees bent toward your chest region, your arms should be relaxed by your sides. Tense or tighten your lower abdomen and slowly lift your bum up off the floor until you are aiming your knees toward the roof. Hold for 8 - 10 seconds and repeat at least five times. As you progress you should try to work up to 10 to 20 repetitions of this exercise.
Your deeper abdominal muscles can be toned by:
Pelvic lifts, also great for losing buttock fat and for bad or sore backs. Begin by getting down on all fours and allowing your tummy to hang down as you take in a deep breath. Then exhale, at the end of your exhalation, pull your belly button inward and upward toward your spine until you feel a slight tightening around your waist area.
Breathing normally hold this position for the count of ten without altering your back position. Then allow your belly to relax again for the count of ten, without moving your back. Repeat this exercise 10 - 12 times. As you become more proficient at this routine you can even perform it in the upright position where ever you are, waiting for a bus or in a check out line etc.
There you have it. All the workouts you need to lose belly fat. Just remember that developing a daily routine and establishing good eating habits play very important parts in your mission.
Thursday, February 18, 2010
Adult acne is more common than you think – and fairly easy to treat. Article published in webmd
Adult Acne: Why You Get It, How to Fight It
Skin problems afflict almost everyone growing up, but some never outgrow it, says Jonette Keri, MD, PhD, assistant professor of dermatology at the University of Miami Miller School of Medicine and chief of dermatology at the Miami VA Medical Center. She estimates that nearly 30% of women and 20% of men ages 20 to 60 (and beyond) are troubled by breakouts.
Personal Skin Evaluator: Get a Tailored Skin Care Regimen for Your Skin Type
What Causes Adult Acne?
Adult acne is caused by sebum, an oily substance produced by the skin’s sebaceous glands. Sebum clogs pores, which attract bacteria and become inflamed. For most adults, breakouts are a result of hypersensitivity to androgens (male hormones). But an imbalance in both male and female hormones (estrogen) can also cause breakouts. For women, this can happen during pregnancy, perimenopause, and menopause. Some medications, such as corticosteroids, and cosmetics are also triggers.
How Is Adult Acne Treated?
Treating adult acne is tricky. Most acne medications are geared to teens' oily skin, a bad choice for drier adult skin. Effective treatment often requires a trial-and-error approach that takes time, Keri says. Her recommendations include:
Cleansers: Cetaphil and Aquanil are the most gentle. Avoid too-strong gels and products containing beads or granules, which are abrasive and can irritate and worsen sensitive skin.
Creams and lotions: Use an over-the-counter retinol product to clean pores and help reduce fine wrinkles. Prevent discoloration and fade acne scars with products that contain salicylic and glycolic acids. And to spot-treat a breakout, use a product with benzoyl peroxide, which helps kill bacteria.
Prescription medications: The topical antibiotic clindamycin helps fight bacteria in the skin; so does tetracycline, another antibiotic, taken orally. Oral contraceptives and spironolactone, a blood pressure drug, can help balance hormones.
High-tech solutions: Laser and intense pulsed light treatments mainly target scars, but blue light therapy treatments kill acne-causing bacteria. These treatments are costly, though, so explore your other options first.
A Skin-Care Regimen for the Acne Prone
Believe it or not, there’s a trick to skillful face washing. To start, try to keep your face clean during the day. Then wash your face twice daily with the cleanser (if your skin is dry, try using water the second time). Use only warm water (hot water is drying). Wash for just 1-2 minutes (more can irritate your skin). And use your hands instead of a rough washcloth. (If you must wash with a cloth, choose one made for babies, so it’s as soft as possible.)
As for Janssen, she found that a doctor-prescribed regimen of gentle cleansing, oral antibiotics, and a retinol cream did the trick, and her new photo is now proudly posted on her web site. She says, “All my friends comment on how clear my skin looks.”
Skin problems afflict almost everyone growing up, but some never outgrow it, says Jonette Keri, MD, PhD, assistant professor of dermatology at the University of Miami Miller School of Medicine and chief of dermatology at the Miami VA Medical Center. She estimates that nearly 30% of women and 20% of men ages 20 to 60 (and beyond) are troubled by breakouts.
Personal Skin Evaluator: Get a Tailored Skin Care Regimen for Your Skin Type
What Causes Adult Acne?
Adult acne is caused by sebum, an oily substance produced by the skin’s sebaceous glands. Sebum clogs pores, which attract bacteria and become inflamed. For most adults, breakouts are a result of hypersensitivity to androgens (male hormones). But an imbalance in both male and female hormones (estrogen) can also cause breakouts. For women, this can happen during pregnancy, perimenopause, and menopause. Some medications, such as corticosteroids, and cosmetics are also triggers.
How Is Adult Acne Treated?
Treating adult acne is tricky. Most acne medications are geared to teens' oily skin, a bad choice for drier adult skin. Effective treatment often requires a trial-and-error approach that takes time, Keri says. Her recommendations include:
Cleansers: Cetaphil and Aquanil are the most gentle. Avoid too-strong gels and products containing beads or granules, which are abrasive and can irritate and worsen sensitive skin.
Creams and lotions: Use an over-the-counter retinol product to clean pores and help reduce fine wrinkles. Prevent discoloration and fade acne scars with products that contain salicylic and glycolic acids. And to spot-treat a breakout, use a product with benzoyl peroxide, which helps kill bacteria.
Prescription medications: The topical antibiotic clindamycin helps fight bacteria in the skin; so does tetracycline, another antibiotic, taken orally. Oral contraceptives and spironolactone, a blood pressure drug, can help balance hormones.
High-tech solutions: Laser and intense pulsed light treatments mainly target scars, but blue light therapy treatments kill acne-causing bacteria. These treatments are costly, though, so explore your other options first.
A Skin-Care Regimen for the Acne Prone
Believe it or not, there’s a trick to skillful face washing. To start, try to keep your face clean during the day. Then wash your face twice daily with the cleanser (if your skin is dry, try using water the second time). Use only warm water (hot water is drying). Wash for just 1-2 minutes (more can irritate your skin). And use your hands instead of a rough washcloth. (If you must wash with a cloth, choose one made for babies, so it’s as soft as possible.)
As for Janssen, she found that a doctor-prescribed regimen of gentle cleansing, oral antibiotics, and a retinol cream did the trick, and her new photo is now proudly posted on her web site. She says, “All my friends comment on how clear my skin looks.”
Monday, February 15, 2010
Blast Your Back Fat:
you need to activate the three M's: Mind (get that stress under control so you don't stress overeat), Mouth (rein in the calories and eat smaller meals of high quality foods more frequently throughout the day), and Muscle (combine intensity intervals of cardio along with weight training, and don't forget cross training). It takes an integrative approach to minimize fat anywhere on your body.
So, do spot reducing exercises work? No, they don't. It's hard not to look at one part of your body that's stubbornly holding onto extra fat, and not to want to hammer on it endlessly. But that doesn't work. Spot reduction is a myth. You can't work a specific muscle group and hope to drop the fat around it. You'll strengthen the muscle, but the exercises will result in removing fat throughout the body. Look around the gym at guys and gals crunching away on ab balls, but they never seem to drop weight there. Well, it's because they're probably going home and overeating. The great news is that underneath their belly fat, their abs are strong. You just can't see them. As the abs go, so goes the back.
Seated Rows:
Gym machine: Sitting on the apparatus with back straight and holding a handle from the cable in each hand. Slowly bend forward keeping the back straight and let the weight of the cable pull you forward, and then draw back to a straight back sitting position. It's like using both hands to row a boat.
Home: Or, take your tubing and wrap it around the leg of a table, bed or heavy sturdy object. Sit on the floor far enough away from the leg so that there is plenty of tension on the tubing, and grab one handle in each hand. Again, with a straight back, allow the tension to pull you forward and then pull back to a full upright sitting position. You should feel a stretch throughout your back. 10-12 reps in 3 sets.
One-Arm Rows:
Gym: using a workout bench, place one hand on the bench and the other hand is holding a moderately heavy (you should feel fatigue around the 8-10th rep) hand weight, letting the arm hang straight down. Bend forward at your hips, suck in your stomach, while your back and head are parallel to the floor. Now, retracting your shoulder blade, bend your elbow and pull the weight up until you feel your hand touch your body midway between your breast and pelvic bone. Hold, and then slowly lower your arm down. Repeat 10-12 times, then switch sides. Do this for three sets.
Home: If you don't have a bench, you can do all of this simply using a sturdy chair, whereby you put your free hand on the seat of the chair for stability. It helps to have a mirror so that you can watch alignment.
Rear Delt Fly:
Home or gym: Sitting on the edge of a chair or bench, grab a lighter weight in each hand and position hand behind each leg. Now, lean forward from the hips with your back flat. Tuck your chin into your chest. Raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms. In my book I call this the Prone Fly, which can be done lying on your stomach on a bench with arms hanging to each side. Gym: Many gyms have a rear delt machine that's easy to use.
Opposite Arm and Leg Rises:
Home or gym:Lie flat on your stomach with your arms extended over your head and your legs straight. Either rest your forehead on the floor or turn your head to one side. Slowly and simultaneously raise your right arm and left leg until it's difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite arm and leg combination. Don't twist or rock your body to make this easier. Stop if you feel pain.
So, do spot reducing exercises work? No, they don't. It's hard not to look at one part of your body that's stubbornly holding onto extra fat, and not to want to hammer on it endlessly. But that doesn't work. Spot reduction is a myth. You can't work a specific muscle group and hope to drop the fat around it. You'll strengthen the muscle, but the exercises will result in removing fat throughout the body. Look around the gym at guys and gals crunching away on ab balls, but they never seem to drop weight there. Well, it's because they're probably going home and overeating. The great news is that underneath their belly fat, their abs are strong. You just can't see them. As the abs go, so goes the back.
Seated Rows:
Gym machine: Sitting on the apparatus with back straight and holding a handle from the cable in each hand. Slowly bend forward keeping the back straight and let the weight of the cable pull you forward, and then draw back to a straight back sitting position. It's like using both hands to row a boat.
Home: Or, take your tubing and wrap it around the leg of a table, bed or heavy sturdy object. Sit on the floor far enough away from the leg so that there is plenty of tension on the tubing, and grab one handle in each hand. Again, with a straight back, allow the tension to pull you forward and then pull back to a full upright sitting position. You should feel a stretch throughout your back. 10-12 reps in 3 sets.
One-Arm Rows:
Gym: using a workout bench, place one hand on the bench and the other hand is holding a moderately heavy (you should feel fatigue around the 8-10th rep) hand weight, letting the arm hang straight down. Bend forward at your hips, suck in your stomach, while your back and head are parallel to the floor. Now, retracting your shoulder blade, bend your elbow and pull the weight up until you feel your hand touch your body midway between your breast and pelvic bone. Hold, and then slowly lower your arm down. Repeat 10-12 times, then switch sides. Do this for three sets.
Home: If you don't have a bench, you can do all of this simply using a sturdy chair, whereby you put your free hand on the seat of the chair for stability. It helps to have a mirror so that you can watch alignment.
Rear Delt Fly:
Home or gym: Sitting on the edge of a chair or bench, grab a lighter weight in each hand and position hand behind each leg. Now, lean forward from the hips with your back flat. Tuck your chin into your chest. Raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms. In my book I call this the Prone Fly, which can be done lying on your stomach on a bench with arms hanging to each side. Gym: Many gyms have a rear delt machine that's easy to use.
Opposite Arm and Leg Rises:
Home or gym:Lie flat on your stomach with your arms extended over your head and your legs straight. Either rest your forehead on the floor or turn your head to one side. Slowly and simultaneously raise your right arm and left leg until it's difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite arm and leg combination. Don't twist or rock your body to make this easier. Stop if you feel pain.
Friday, February 12, 2010
Benefits of alcohol..
Bit of Alcohol May Benefit Aging Brain
Older People Who Drink in Moderation Appear to Have Less Dementia Than Nondrinkers, Study Finds..
A drink or two a day may help older people stay mentally sharp, but moderation is the key, a new study finds.
Researchers in Brazil asked people 60 and older about their use of alcohol and tested them for dementia and other age-related mental impairments.
Study participants who were heavy alcohol drinkers had higher rates of mental decline and dementia than elderly teetotalers. But mild to moderate alcohol consumption appeared to be somewhat protective.
The study is not the first to suggest that moderate drinking may benefit the brain as we age, but the researchers concluded that it is still too soon to recommend alcohol -- even in moderation -- to protect against age-related cognitive declines.
Duke University Medical Center geriatric psychiatrist Dan Blazer, MD, agrees.
Blazer studies alcohol use in the elderly but was not involved with the Brazilian study, which will appear in the April issue of the journal Alcoholism: Clinical & Experimental Research.
“I would certainly never recommend that an older patient who does not drink alcohol start drinking based on the research that is available today,” Blazer tells WebMD. “But that research does suggest that older people who drink moderately and who do not have difficulties associated with drinking derive some health benefits.”
Alcohol and the Aging Brain
Blazer’s latest research, published late last summer, suggests that binge drinking and other problem drinking behaviors are on the rise among the elderly.
The newly published study, reported by Marcos A. Lopes, PhD, and colleagues from the University of Sao Paulo, Brazil’s “Old Age Research Group,” included 419 elderly men and 726 elderly women living in Brazil.
For the purposes of the study, heavy alcohol use was defined as drinking 2 ounces of ethanol a day for men and 1 ounce of ethanol a day for women.
A 5-ounce glass of wine, a 12-ounce glass of regular beer, and a cocktail with 1 1/2 ounces of 80-proof liquor all have about 0.6 ounces of ethanol.
So men who consumed more than three alcoholic beverages a day and women who consumed more than 1 1/2 drinks were considered heavy drinkers.
Heavy alcohol consumption was highest among elderly men who had the lowest economic status and the least education.
Heavy Drinkers' Dementia Risk Greater
Overall, about 8% of the study participants reported heavy alcohol use, including 17% of males and 3% of females.
In addition:
A total of 42% of study participants drank alcohol but were not considered heavy drinkers, including 51% of males and 37% of females.
As a group, mild to moderate alcohol users were more highly educated and better off economically than nondrinkers.
About 19% of participants showed some evidence of cognitive and functional impairment and 6% were considered to have dementia.
Heavy alcohol use was found to be associated with more mental decline and dementia, especially in women, when compared to people who did not drink alcohol at all.
The protective effect of mild to moderate alcohol use was weaker than has been reported in many other studies, the researchers reported.
Blazer says alcohol dependence and abuse among the elderly is an under-recognized problem.
“There is evidence that alcohol, especially red wine, in moderation, may decrease the risk of cardiovascular disease, dementia, and even death,” he says. “But these potential benefits have to be weighed against the risks. Even one incidence of binge drinking can be life altering in a vulnerable older person if it leads to a fall.”
Older People Who Drink in Moderation Appear to Have Less Dementia Than Nondrinkers, Study Finds..
A drink or two a day may help older people stay mentally sharp, but moderation is the key, a new study finds.
Researchers in Brazil asked people 60 and older about their use of alcohol and tested them for dementia and other age-related mental impairments.
Study participants who were heavy alcohol drinkers had higher rates of mental decline and dementia than elderly teetotalers. But mild to moderate alcohol consumption appeared to be somewhat protective.
The study is not the first to suggest that moderate drinking may benefit the brain as we age, but the researchers concluded that it is still too soon to recommend alcohol -- even in moderation -- to protect against age-related cognitive declines.
Duke University Medical Center geriatric psychiatrist Dan Blazer, MD, agrees.
Blazer studies alcohol use in the elderly but was not involved with the Brazilian study, which will appear in the April issue of the journal Alcoholism: Clinical & Experimental Research.
“I would certainly never recommend that an older patient who does not drink alcohol start drinking based on the research that is available today,” Blazer tells WebMD. “But that research does suggest that older people who drink moderately and who do not have difficulties associated with drinking derive some health benefits.”
Alcohol and the Aging Brain
Blazer’s latest research, published late last summer, suggests that binge drinking and other problem drinking behaviors are on the rise among the elderly.
The newly published study, reported by Marcos A. Lopes, PhD, and colleagues from the University of Sao Paulo, Brazil’s “Old Age Research Group,” included 419 elderly men and 726 elderly women living in Brazil.
For the purposes of the study, heavy alcohol use was defined as drinking 2 ounces of ethanol a day for men and 1 ounce of ethanol a day for women.
A 5-ounce glass of wine, a 12-ounce glass of regular beer, and a cocktail with 1 1/2 ounces of 80-proof liquor all have about 0.6 ounces of ethanol.
So men who consumed more than three alcoholic beverages a day and women who consumed more than 1 1/2 drinks were considered heavy drinkers.
Heavy alcohol consumption was highest among elderly men who had the lowest economic status and the least education.
Heavy Drinkers' Dementia Risk Greater
Overall, about 8% of the study participants reported heavy alcohol use, including 17% of males and 3% of females.
In addition:
A total of 42% of study participants drank alcohol but were not considered heavy drinkers, including 51% of males and 37% of females.
As a group, mild to moderate alcohol users were more highly educated and better off economically than nondrinkers.
About 19% of participants showed some evidence of cognitive and functional impairment and 6% were considered to have dementia.
Heavy alcohol use was found to be associated with more mental decline and dementia, especially in women, when compared to people who did not drink alcohol at all.
The protective effect of mild to moderate alcohol use was weaker than has been reported in many other studies, the researchers reported.
Blazer says alcohol dependence and abuse among the elderly is an under-recognized problem.
“There is evidence that alcohol, especially red wine, in moderation, may decrease the risk of cardiovascular disease, dementia, and even death,” he says. “But these potential benefits have to be weighed against the risks. Even one incidence of binge drinking can be life altering in a vulnerable older person if it leads to a fall.”
Thursday, February 11, 2010
Smart ways to reach your goal
Don't Self-Destruct! Adapt and Adjust!
Since you began your "I'm gonna get into better shape" journey, you've been learning how to integrate better nutrition and physical activity into your daily life. And I'll bet that you've come to realize that living healthfully in today's 24/7 grab-and-go world requires navigating countless minefields of tempting trash treats and hefty speed bumps every time you want to get in some physical activity. When men and women start a journey to improve their health, shed pounds, and become fit, the original enthusiasm begins to fade right around the fourth week of slugging it out. Red alert when you start to hear these words spill from your lips "I was doing just fine UNTIL ..." as you contemplate throwing in the towel. Go ahead and fill in the blank with the UNTIL___ stresses - my job has me traveling more; my boyfriend dumped me; I got a new micromanaging boss; I sprained my ankle; I'm suddenly financially strapped; I'm depressed and anxious about someone I'm care giving. The possibilities here are endless.
So the next step in your quest to become lean, healthier, and more fit is to learn how to manage these life stresses without reverting to old habits - eating your way through the stress, dropping the workouts, ceasing to do things that give you joy, and abandoning your self care.
When I wrote Fit to Live, I began the book with a quote from Charles Darwin. "It is not the strongest of the species who survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." Scientists have known for years that survival is based upon the ability to be flexible, to modify habits as needed in response to life's ever changing environment. This is about regrouping when life throws you a curve ball and the two critical elements of regrouping involve the ability to adapt and adjust. I love to use them together as a verb I call "A²" or "A Squaring." The goal is to show that no matter what hits you in life, you can adapt and adjust without resorting to self destructive behaviors.
Adapt is a mental attitude that says "I'm facing a situation that I have to come to grips with." It's about accepting the situation - my boyfriend or girlfriend has left me - with as minimal negative effects on yourself - shame, guilt, anger, denial, dissociation, inertia, stress-eating - as possible. What you're doing is getting real and wrapping your head around whatever the stress is. You're accepting a new reality.
Adjust is the technical end of the regrouping equation. Now that you've mentally adapted to the new reality - I've gained 30 pounds - you're ready to map out a strategy to deal with this stress. It's about formulating a plan and implementing it.
Mastering the art of regrouping as soon as possible will affect everything you do in life, whether it's shedding weight and getting fit, or coping with a new baby, a change of career, or the loss of a loved one. Studies of the great centenarians have shown that a common characteristic of these amazing 100-year-olds is that they are "stress shedders." They fully experience a stress but don't allow it to paralyze and destroy them. They have an innate ability to A² fairly quickly and move on with life. You can, too.
Becoming a master of adapting and adjusting requires a lifetime of practice. Anything rewarding in life involves practice, from motherhood to great artistry. The great news is that it over time it does indeed become easier. For that matter, after a while, you can get pretty macho about this, and say "Go ahead, bring it on. I'll show you how I can adapt and adjust!" Upon returning from business travel that involved one delay after another, one of my patients proudly declared, "It didn't matter that I was stuck at that airport tired, hungry and surrounded by fast-food places. I just paid attention and made the right choices. For that matter, I even got up and walked around to get in some more steps for the day. It's a heck of a lot better than sitting on my butt at the gate!" Now, those are the words of someone who's mastering the A² mentality.
Now, let's go back to the "I was doing just fine UNTIL___" issue. Right now, make a list of your own unique "UNTIL's." Think back to the last 10 times you tried to shed some weight and get more fit and then it all fell apart when what happened? It's often an eye opener, as you start to see patterns. For instance, every holiday you blow it, or whenever you're in a hotel you become one with the mini bar, or you head to the fridge every time your boss criticizes your work. Once you identify the pattern, you can start building a strategy for dealing with that particular stressor so that you're prepared when it hits again.
Here are some easy steps for you to take the next time you hear yourself shouting "Oh no, incoming!" as these stresses start hitting you from every angle.
1. Acknowledge the new stress. Do not panic. Do not deny it. Let the reality sift through you. Take a deep breath and be with the new stress.
2. Adapt by wrapping your head around the new reality. For example, you hopped on the scale for the first time in six months and you're up 40 pounds. That's a reality. Let it sink in. Your cholesterol and blood sugars are up. Get the numbers. Take measurements. You'll need these to adjust to the reality.
3. Gather facts. As soon as the dust settles, make certain you have all the facts you need to address this new stress. This can be challenging so try not to get so emotional you become anxious and blind to reality.
4. Get support to help guide you. It often helps to find resources in your life to assist you as you begin to comprehend the new stress. Reach out and ask for help.
5. Adjust by formulating a strategy and plan. Once you can think more clearly and have accepted the new reality, hope is born from creating a way to manage and cope with the stress. That hope becomes your driving force.
6. Do not abandon your self care while learning how to adapt and adjust. You may have to shift your schedule and actions, but do not stop caring for yourself. You still have to nourish yourself and keep physically active, if not to just maintain your sanity while coping. For example, if you're spending time at a hospital supporting a friend or family member, you still eat healthy foods, and may find that some of your walks are around the hospital grounds instead of at the gym. That kind of flexibility is the foundation for optimal adapting and adjusting.
I will guarantee you that your ability to achieve your best body and healthiest lifestyle is based upon how well you can adapt and adjust to the stresses and challenges that threaten to derail your best efforts. Practice these simple steps every day and reap the benefits of an amazing transformational win win - your physical fitness and health transformation, as well as your transformation into a master of adapting and adjusting.
Since you began your "I'm gonna get into better shape" journey, you've been learning how to integrate better nutrition and physical activity into your daily life. And I'll bet that you've come to realize that living healthfully in today's 24/7 grab-and-go world requires navigating countless minefields of tempting trash treats and hefty speed bumps every time you want to get in some physical activity. When men and women start a journey to improve their health, shed pounds, and become fit, the original enthusiasm begins to fade right around the fourth week of slugging it out. Red alert when you start to hear these words spill from your lips "I was doing just fine UNTIL ..." as you contemplate throwing in the towel. Go ahead and fill in the blank with the UNTIL___ stresses - my job has me traveling more; my boyfriend dumped me; I got a new micromanaging boss; I sprained my ankle; I'm suddenly financially strapped; I'm depressed and anxious about someone I'm care giving. The possibilities here are endless.
So the next step in your quest to become lean, healthier, and more fit is to learn how to manage these life stresses without reverting to old habits - eating your way through the stress, dropping the workouts, ceasing to do things that give you joy, and abandoning your self care.
When I wrote Fit to Live, I began the book with a quote from Charles Darwin. "It is not the strongest of the species who survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." Scientists have known for years that survival is based upon the ability to be flexible, to modify habits as needed in response to life's ever changing environment. This is about regrouping when life throws you a curve ball and the two critical elements of regrouping involve the ability to adapt and adjust. I love to use them together as a verb I call "A²" or "A Squaring." The goal is to show that no matter what hits you in life, you can adapt and adjust without resorting to self destructive behaviors.
Adapt is a mental attitude that says "I'm facing a situation that I have to come to grips with." It's about accepting the situation - my boyfriend or girlfriend has left me - with as minimal negative effects on yourself - shame, guilt, anger, denial, dissociation, inertia, stress-eating - as possible. What you're doing is getting real and wrapping your head around whatever the stress is. You're accepting a new reality.
Adjust is the technical end of the regrouping equation. Now that you've mentally adapted to the new reality - I've gained 30 pounds - you're ready to map out a strategy to deal with this stress. It's about formulating a plan and implementing it.
Mastering the art of regrouping as soon as possible will affect everything you do in life, whether it's shedding weight and getting fit, or coping with a new baby, a change of career, or the loss of a loved one. Studies of the great centenarians have shown that a common characteristic of these amazing 100-year-olds is that they are "stress shedders." They fully experience a stress but don't allow it to paralyze and destroy them. They have an innate ability to A² fairly quickly and move on with life. You can, too.
Becoming a master of adapting and adjusting requires a lifetime of practice. Anything rewarding in life involves practice, from motherhood to great artistry. The great news is that it over time it does indeed become easier. For that matter, after a while, you can get pretty macho about this, and say "Go ahead, bring it on. I'll show you how I can adapt and adjust!" Upon returning from business travel that involved one delay after another, one of my patients proudly declared, "It didn't matter that I was stuck at that airport tired, hungry and surrounded by fast-food places. I just paid attention and made the right choices. For that matter, I even got up and walked around to get in some more steps for the day. It's a heck of a lot better than sitting on my butt at the gate!" Now, those are the words of someone who's mastering the A² mentality.
Now, let's go back to the "I was doing just fine UNTIL___" issue. Right now, make a list of your own unique "UNTIL's." Think back to the last 10 times you tried to shed some weight and get more fit and then it all fell apart when what happened? It's often an eye opener, as you start to see patterns. For instance, every holiday you blow it, or whenever you're in a hotel you become one with the mini bar, or you head to the fridge every time your boss criticizes your work. Once you identify the pattern, you can start building a strategy for dealing with that particular stressor so that you're prepared when it hits again.
Here are some easy steps for you to take the next time you hear yourself shouting "Oh no, incoming!" as these stresses start hitting you from every angle.
1. Acknowledge the new stress. Do not panic. Do not deny it. Let the reality sift through you. Take a deep breath and be with the new stress.
2. Adapt by wrapping your head around the new reality. For example, you hopped on the scale for the first time in six months and you're up 40 pounds. That's a reality. Let it sink in. Your cholesterol and blood sugars are up. Get the numbers. Take measurements. You'll need these to adjust to the reality.
3. Gather facts. As soon as the dust settles, make certain you have all the facts you need to address this new stress. This can be challenging so try not to get so emotional you become anxious and blind to reality.
4. Get support to help guide you. It often helps to find resources in your life to assist you as you begin to comprehend the new stress. Reach out and ask for help.
5. Adjust by formulating a strategy and plan. Once you can think more clearly and have accepted the new reality, hope is born from creating a way to manage and cope with the stress. That hope becomes your driving force.
6. Do not abandon your self care while learning how to adapt and adjust. You may have to shift your schedule and actions, but do not stop caring for yourself. You still have to nourish yourself and keep physically active, if not to just maintain your sanity while coping. For example, if you're spending time at a hospital supporting a friend or family member, you still eat healthy foods, and may find that some of your walks are around the hospital grounds instead of at the gym. That kind of flexibility is the foundation for optimal adapting and adjusting.
I will guarantee you that your ability to achieve your best body and healthiest lifestyle is based upon how well you can adapt and adjust to the stresses and challenges that threaten to derail your best efforts. Practice these simple steps every day and reap the benefits of an amazing transformational win win - your physical fitness and health transformation, as well as your transformation into a master of adapting and adjusting.
Tuesday, February 9, 2010
Heart Attack Symptoms: Is it same for men and women?
Women and men may come from Venus and Mars, but Heart Month should remind us all that we have more in common sometimes than we might think - particularly where our hearts are concerned. Heart disease remains the leading cause of death in women and men worldwide.
The statistics are eye-opening – one in three women will develop cardiovascular disease, and 1 in 17 women in the U.S. will have a heart attack or hospitalization for heart disease before age 60. For men, the numbers are similarly sobering – more than one in three adult males have some form of heart disease.
We are used to thinking about the telltale signs of heart attacks based upon many years of research and clinical observation of what men have experienced – chest discomfort, arm and back pain, and shortness of breath top the list. But more recently, doctors and their patients are recognizing that women may experience heart attacks differently.
Women may certainly experience chest pain, but they should also be on the lookout for less obvious symptoms, like nausea, indigestion, and palpitations in addition to shortness of breath and back pain,. In fact, nearly half of the women in one study had no chest pain at all during their heart attack. Fatigue and shortness of breath were the most common symptoms.
Whereas chest pain, shortness of breath, and fatigue are the most typical symptoms for men, these heart attack warning signs for women should be considered carefully.
Major symptoms prior to heart attack Major symptoms during the heart attack
•Unusual fatigue •Shortness of breath
•Difficulty sleeping •Weakness
•Shortness of breath •Unusual fatigue
•Indigestion •Cold sweat
•Anxiety •Dizziness
Cardiologists have a saying: "Time is muscle." The sooner that we identify a heart attack, the quicker we can treat it, preserve heart function, and increase the likelihood of a healthy recovery. But the clock starts ticking with you. If you notice symptoms that are new, increasing in frequency, getting worse, or occurring when you are at rest, seek medical attention and remind your health care provider that statistics unfortunately don’t lie.
Women and men may come from Venus and Mars, but Heart Month should remind us all that we have more in common sometimes than we might think - particularly where our hearts are concerned. Heart disease remains the leading cause of death in women and men worldwide.
The statistics are eye-opening – one in three women will develop cardiovascular disease, and 1 in 17 women in the U.S. will have a heart attack or hospitalization for heart disease before age 60. For men, the numbers are similarly sobering – more than one in three adult males have some form of heart disease.
We are used to thinking about the telltale signs of heart attacks based upon many years of research and clinical observation of what men have experienced – chest discomfort, arm and back pain, and shortness of breath top the list. But more recently, doctors and their patients are recognizing that women may experience heart attacks differently.
Women may certainly experience chest pain, but they should also be on the lookout for less obvious symptoms, like nausea, indigestion, and palpitations in addition to shortness of breath and back pain,. In fact, nearly half of the women in one study had no chest pain at all during their heart attack. Fatigue and shortness of breath were the most common symptoms.
Whereas chest pain, shortness of breath, and fatigue are the most typical symptoms for men, these heart attack warning signs for women should be considered carefully.
Major symptoms prior to heart attack Major symptoms during the heart attack
•Unusual fatigue •Shortness of breath
•Difficulty sleeping •Weakness
•Shortness of breath •Unusual fatigue
•Indigestion •Cold sweat
•Anxiety •Dizziness
Cardiologists have a saying: "Time is muscle." The sooner that we identify a heart attack, the quicker we can treat it, preserve heart function, and increase the likelihood of a healthy recovery. But the clock starts ticking with you. If you notice symptoms that are new, increasing in frequency, getting worse, or occurring when you are at rest, seek medical attention and remind your health care provider that statistics unfortunately don’t lie.
Green Tea Extract cures Uterine Fibroids
Green Tea Extract May Treat Uterine Fibroids
Study Shows EGCG May Reduce Size and Weight of Uterine Fibroids
An extract from green tea may be useful in treating uterine fibroids, a condition that affects 25%-30% of U.S. women, new research indicates.
Fibroids of the uterus, a condition called uterine leiomyoma, can be debilitating, leading to excessive vaginal bleeding, anemia, and fatigue.
Dong Zhang, MD, and colleagues from Meharry Medical College in Nashville, Tenn., say they've found that an extract of green tea could kill uterine fibroid cells in test tube studies and reduce the size and weight of fibroids in mice.
Their work is published this week in the American Journal of Obstetrics and Gynecology.
The researchers injected 20 mice with fibroid cells. Ten mice were given epigallocatechin gallate (EGCG) mixed with their water, and 10 mice were given plain water. EGCG is a polyphenol in green tea and is a compound found in vegetables and fruits.
The mice were followed for up to eight weeks. At both four weeks and eight weeks after treatment, fibroid growths were smaller and weighed less. The researchers note that one mouse in the EGCG group had no tumor seen at the end of eight weeks.
In test tube studies with rodent fibroid cells, cells treated with EGCG grew more slowly and were smaller after 48-72 hours. EGCG also prompted fibroid cell death. The researchers write that it is "highly encouraging that, in our work, a relatively modest dose of EGCG ... that was delivered in drinking water was successful in inducing a dramatic and sustained reduction in fibroid tumor size up to eight weeks after treatment."
The researchers say their study suggests that EGCG "might be particularly useful for long-term use in women with a low fibroid tumor burden to arrest tumor progression and avoid the development of severe symptoms that necessitate major surgery."
Ayman Al-Hendy, MD, PhD director of Clinical Research at Meharry, says in the news release that women who suffer from uterine fibroids may lose time from work, have higher medical bills, and might need advanced treatment in order to become pregnant.
The condition disproportionately affects African-American women, who are four times more likely to have fibroid tumors than women from other ethnic groups.
The researchers say they are now recruiting participants for human trials.
Study Shows EGCG May Reduce Size and Weight of Uterine Fibroids
An extract from green tea may be useful in treating uterine fibroids, a condition that affects 25%-30% of U.S. women, new research indicates.
Fibroids of the uterus, a condition called uterine leiomyoma, can be debilitating, leading to excessive vaginal bleeding, anemia, and fatigue.
Dong Zhang, MD, and colleagues from Meharry Medical College in Nashville, Tenn., say they've found that an extract of green tea could kill uterine fibroid cells in test tube studies and reduce the size and weight of fibroids in mice.
Their work is published this week in the American Journal of Obstetrics and Gynecology.
The researchers injected 20 mice with fibroid cells. Ten mice were given epigallocatechin gallate (EGCG) mixed with their water, and 10 mice were given plain water. EGCG is a polyphenol in green tea and is a compound found in vegetables and fruits.
The mice were followed for up to eight weeks. At both four weeks and eight weeks after treatment, fibroid growths were smaller and weighed less. The researchers note that one mouse in the EGCG group had no tumor seen at the end of eight weeks.
In test tube studies with rodent fibroid cells, cells treated with EGCG grew more slowly and were smaller after 48-72 hours. EGCG also prompted fibroid cell death. The researchers write that it is "highly encouraging that, in our work, a relatively modest dose of EGCG ... that was delivered in drinking water was successful in inducing a dramatic and sustained reduction in fibroid tumor size up to eight weeks after treatment."
The researchers say their study suggests that EGCG "might be particularly useful for long-term use in women with a low fibroid tumor burden to arrest tumor progression and avoid the development of severe symptoms that necessitate major surgery."
Ayman Al-Hendy, MD, PhD director of Clinical Research at Meharry, says in the news release that women who suffer from uterine fibroids may lose time from work, have higher medical bills, and might need advanced treatment in order to become pregnant.
The condition disproportionately affects African-American women, who are four times more likely to have fibroid tumors than women from other ethnic groups.
The researchers say they are now recruiting participants for human trials.
Subscribe to:
Posts (Atom)