BodySense Blog

Aging and Exercise: What You Need to Know to Stay Fit

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Is it possible, like fine wine, to get better with age? In some ways, by staying healthy and remaining active, we can. In fact, studies show that older people who maintain active lifestyles that include exercise experience fewer health problems as they age.

How Aging Affects Your Body
The progression of aging and its effects on how we function differ widely among individuals. You can clearly and easily see the effects of aging in this animation that shows spinal stenosis.

Over the course of time, the normal aging of tissue causes changes to the anatomy. This is especially true in degenerative changes of the spine. In most people, these changes are gradual. In fact, many people have degenerative changes and don’t know it. They may only become aware of these changes when being examined during a routine check-up.

Degeneration of the spine is complex and often unpredictable. Changes in the anatomy as a result of aging affect the structure and the function of the spine. They may appear in one specific part of the spine (segmentally), in a region of the spine (cervical, thoracic, or lumbar), or throughout the spine (globally). When degenerative changes occur in the joints, accompanied by pain and swelling, it is referred to as osteoarthritis. Other degenerative conditions that affect the spine include:

• Osteoporosis
• Degenerative Disc Disease
• Spinal Stenosis
• Spondylolisthesis
• Osteoarthritis

The good news is that there are steps you can take to avoid or reduce your risk of suffering from back pain as you get older. The most important thing you can do is to keep your spine and the rest of your body healthy through exercise. Regular check-ups with your doctor are also important.

How Exercise Helps
Here are the facts:

• Most older adults don't get enough physical activity.
• Lack of physical activity and poor diet combined are the second largest underlying cause of death in the United States (after smoking).
• Exercise can help older people feel better and enjoy life more, even those who think they're too old or out of shape.
• Regular exercise can improve some diseases and disabilities in older people who already have them. It can improve mood and relieve depression, too.
• Staying physically active can help prevent or delay certain diseases (like degenerative spinal disorders) and disabilities as people grow older.

Stewart G. Eidelson, MD
SpineUniverse Founder, Orthopaedic Surgeon
South Palm Orthospine Institute
Delray Beach, FL

10 Steps to Manage Your Weight

Practice these simple, everyday food and fitness smarts to keep your hard-fought new weight.

You've just lost weight and you don't want to see that number go back up on your scale. With these 10 tricks from dietitians and successful dieters, you'll be able to maintain your weight with ease.

1. Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. "Muscle has a higher metabolism than fat does," explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don't yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you're working with to keep yourself challenged.
   
2. Fight off hunger with more filling foods. A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. "Keeping that feeling of fullness can be done with foods high in fiber — think fruits and vegetables, whole grains, and lean protein," says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.
   
3. Avoid temptation. The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out and banning your worst weaknesses from the house.
   
4. Count calories. Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories. Use your calculator to keep a running total throughout the day if that helps you keeps track of calorie consumption. Maintaining weight loss is hard; it's okay to be as careful as you were during the weight- loss phase of your diet.
   
5. Plan your meals in advance. A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
   
6. Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. You should aim for 60 to 90 minutes of physical activity every day.
   
7. Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn't mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag.
   
8. Weigh yourself daily. The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don't step on the scale as often. Daily weigh-ins, which can be discouraging when you're on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
   
9. Include dairy in your diet. According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.
   
10.   Let your plate be your guide. When you can't count calories or measure portions accurately, Banes recommends using the "plate method" as a way to control the amount you're eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

Walking Is Good for Blocked Leg Arteries

Anyone looking for proof that a planned program of walking is good for people with the leg blood-vessel blockage called peripheral arterial disease (PAD) should check the results of a new U.S. government-funded study.

The study of 156 people with PAD -- many of whom didn't have the pain that is the classic symptom of artery blockage -- showed that regular six-minute walks on a treadmill improved their endurance and quality of life.

While walking is a standard recommendation for people with PAD, the study was different in two ways, said study lead author Dr. Mary M. McDermott, a professor of medicine at Northwestern University's Feinberg School of Medicine in Chicago.

"All prior studies have focused on patients with intermittent claudicating -- the symptom of PAD," McDermott said. "Some of the patients in this study were asymptomatic. Also, we included testing of leg strength. This is the largest trial to do so."

The findings were published in the Jan. 14 issue of the Journal of the American Medical Association.

Over the six months of the study, the participants who did their regular six-minute treadmill walks increased their walking distance by about 69 feet, while those who did not walk regularly saw a decrease of 49 feet.

There are several reasons for the increase in performance, said Ronald Terjung, professor of physiology at the University of Missouri, who has done a series of animal studies that looked at the basic science involved with PAD.

"There is the potential for greater oxygen extraction from the blood under maximum exercise conditions," Terjung said. "The muscles can make better use of blood flow and the oxygen release that comes from it."

The animal studies also showed that such exercise leads to improvement in "collateral circulation" -- growth in the number of blood vessels supplying the legs, Terjung said. "There was clearly a dramatic increase in collateral circulation in animal studies," he said.

Improved collateral circulation has not been seen in many human PAD studies of walking, he acknowledged, "but it can be very difficult to measure this kind of blood flow in patients."

Whatever the reason for improvement seen in the new study, McDermott said, "clinicians should urge all PAD patients, whether or not they have symptoms, to engage in a regular, supervised exercise program."

A recommended regimen is a 40-minute walk three times a week for at least six months, McDermott said. The walking can be done on a treadmill or a sidewalk, but it is best done with a trainer standing by, she said.

"You need a trainer, because if you start to get symptoms, you can stop and then start again until you have done the 40 minutes," she said.

Identifying PAD can be difficult for the average person. One recent study found that three-quarters of adult Americans know little or nothing about the condition, which is estimated to affect one of every 16 Americans 40 or older.

Persistent leg pain is an indication that help is needed, McDermott said. In the absence of that symptom, physicians can test for PAD by measuring the difference in blood pressure between an ankle and an arm, she said.

Everyday Health - Healthy Aging on 12/30/2008

The Benefits of Group Exercise: Get Fit With Friends

Working out in a class or with a buddy can lead to better results.

Sabrina Scott appreciates the benefit of working out in a group. The 48-year-old New Yorker lost about 40 pounds in a year by attending Francesca Meccariello's fitness classes at Equinox gym. "I like the camaraderie and support of a class," says Scott. "Working out at home doesn't work for me." Scott's classmates not only encourage her to come to class, they compliment her on her new figure and tell her she is an inspiration to them. "I can't tell you how good that makes me feel, especially when I've been working so hard at it."

Experts agree that group exercise can be beneficial. "Working out in a group provides support, accountability, and structure," says Lynne Vaughan, Chief Innovation Officer of the national YMCA. "People don't want to let their buddy or group down, which is terrific in terms of adherence to an exercise routine."

Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they "are more likely to stay on track." The group encourages exercisers to involve family members, friends, and even pets, as "dogs need exercise too."

Other benefits of group fitness: You're more likely to complete a well-rounded exercise routine and get a potentially tougher workout. "In a class, the instructor can say, 'let's pick up the pace,'" says Vaughan. "A class can help you move past a plateau — if you want to push yourself a little bit and improve."

And Vaughan notes that working out in a group can be flat-out fun. "Groups, especially when they include children, give a sense of play to exercise." In particular, you may want to seek out an organized team for a sport you played as a kid, like softball or soccer.

The Challenges of Group Exercise

There are some downsides to working out in a group, however, says Jeff Halevy, a New York City-based National Academy of Sports Medicine-certified fitness trainer. If a group is too big, it can make you feel anonymous, he notes. You may not get the direction you need to learn proper form for exercises like push-ups or squats, and that can result in an injury. And if you're in the back of a big class, it can be easy to slack off.

To avoid the potential negatives, Vaughan encourages new exercisers to introduce themselves to the instructor or team captain when they join a group. "Tell him or her that you're new and declare your goals, and say that you want to stick with the program," she says. In response, a good instructor should introduce you to people in the class and offer exercises for your skill level.

By Anne L. Fritz
Everyday Health - Women's Health on 12/30/2008

Creativity, Productivity, and Leisure

The nerve-jangling pressure of lengthy daily "to do" lists can leach away energy. The thought of adding more items to the list may fill you with more dismay than delight, even if the addition is relaxation, creativity, or time with a loved one. Yet when you refresh yourself in ways that are meaningful to you, you add to your stock of energy and joy.
 
What does "creativity" mean to you? Writing a short story? Sculpting clay? Designing a retreat? Pulling out a paint box? Dancing around the room? Building a deck? Cooking up a feast? Landscaping a garden?
 
If you have a dream you’ve never explored, find small and big ways to follow through. Sing in the shower, take lessons from a pro, or try out a song in front of friends. If you have no idea where to turn, sign up for a class you think you might enjoy. Give yourself the opportunity to try a variety of options. Don’t give up if the first one fails to captivate you or if the results of your effort don’t meet your expectations. Discover what creative work you love and do it.
 
Productive work forges links between you and the world and invests life with meaning. It matters little whether these tasks are performed via a paid or volunteer job or while digging in the garden. They offer pleasure and sometimes the chance to be creative.
 
If you’re retired or find that the work that pays your bills offers few opportunities for satisfaction, indulge your productive side elsewhere. The simplest task, such as slicing vegetables for dinner or scrubbing a floor, may be less tedious and more joyful if you approach it mindfully. Jobs that involve other people can spark connections that nurture you in other ways. Work that benefits others often offers special satisfactions. Such volunteer opportunities abound for people of every age and level of ability. Check with VolunteerMatch or SeniorCorps or call your local chapter of the United Way for tasks that fit your talents and available time.

The job many of us find hardest is setting aside time for pursuits defined as leisure. Reading a novel, playing a game of tennis, soaking in a hot bath, or spending a half-hour meditating may seem like selfish activities. Productive and even creative pursuits are more likely to meet with accepting nods. Yet playfulness invites joy back into your life. And relaxation enhances "flow," a state described by psychologist Mihaly Csikszentmihalyi in which creative juices are freed and their full expression is directed to all pursuits.
 
So, stretch out on a hammock for a nap. Enjoy a massage. Carve out 20 minutes during your busy day for breath focus or progressive muscle relaxation. Soak in the sounds of music you find calming or invigorating or simply pleasurable. Taking this time for yourself helps ward off exhaustion and burnout, allowing you to focus more attentively and less resentfully on the tasks of your day. Consider it a gift to yourself that also pays dividends to others.

From the Harvard Health Publications Special Health Report, Stress Control: Techniques for Preventing and Easing Stress

Living With Osteoarthritis

Helping you soothe sore joints with treatment tips and advice on coping

Be a Part of Managing Your Condition
Self-care is central to successfully managing the pain and disability of osteoarthritis. By working actively with your team of health care providers you can learn to minimize the pain, share in decision making about your treatment, and maintain control over your life.

Research shows that people with osteoarthritis who take part in their own care report less pain and make fewer doctor visits and enjoy a better quality of life.

Use these tips to develop a good-health attitude and manage you arthritis:

• Focus on your abilities instead of disabilities.
• Focus on your strengths instead of weaknesses.
• Break down activities into small tasks that you can manage.
• Incorporate fitness and nutrition into daily routines.
• Develop methods to minimize and manage stress.
• Balance rest with activity.
• Develop a support system of family, friends, and health professionals.

Everyday Health - Healthy Aging on 12/30/2008

You Got Plans?

On Saturdays and Sundays there're always plenty of chores that need to get done (usually because they've been put off all week) as well as regular activities, but in between the laundry and the kids' soccer games, be sure to have a plan for your weekend.

It may seem refreshing to be able to be spontaneous for two days, but having too much free time can be dangerous. Free time can easily lead to hours in front of the TV and unnecessary eating, or even worse, stopping off for fried chicken! Challenge yourself to plan something fun and active for yourself this weekend. It'll get you off the couch and keep you from falling off track.

By Harley Pasternak

Everyday Health - Healthy Living on 12/30/2008

Staying Active at Any Age

Looking for the fountain of youth? Increasingly, experts are telling us that it's all about lifestyle, the choices you make, and, especially, staying active by engaging in regular physical exercise in your sixties, seventies, eighties, and beyond. Research on the subject is striking: Regular exercise may prevent or delay such serious health problems as heart disease and diabetes. It can boost energy and mood, reduce arthritis pain, and help you get a good night's sleep. And — maybe most important — regular exercise can help you maintain the physical health you need to continue living independently. "The best thing we know to ensure a good quality of life is to be physically active," says Dr. Tim Church, director of Preventive Medicine Research at the Pennington Biomedical Research Center in Baton Rouge, Louisiana.

Staying active, however, is often not quite as straightforward as it sounds. As you get older, wear and tear on joints and muscles can turn a once enjoyable exercise regimen into a painful experience, or make it difficult for you to start a new routine if you don't already exercise regularly. This doesn't mean that you should just forget about fitness in your later years, however. Whether you're a competitive athlete or a workout novice, you can still get the benefits of exercise simply by adapting what you like to do to your capabilities.

Staying Active: Time's Natural Impact

With each passing decade, our bodies lose more muscle mass and bone density, and, in turn, strength and flexibility. Fortunately, this process can be reversed at any stage in your life by revving up your physical activity. "You're never too old to exercise," says Dr. Rosanne Leipzig, professor and vice-chair of Geriatrics at Mount Sinai Medical Center, in New York City. "There are clinical trials, even in nursing home patients over age 90, showing that you can improve your health and well-being by starting to exercise at any age."

Most people in good health don't need their doctor's okay to start a moderate exercise program, such as daily walking. Under certain circumstances, however, a visit to the doctor's office is in order. "If you're past age 60 and have a serious chronic disease, let your doctor know before you begin exercising," says Dr. Church. "And if you're planning anything more rigorous than walking — say, biking, rowing, or swimming — certainly check with your doctor first."

Staying Active: The Exercise Rx

For overall health and well-being, it's important to incorporate four types of exercise into your routine:

Aerobic, or cardiovascular, activities, to make the heart and lungs work harder. Try to spend at least 30 minutes a day engaging in activities like biking, walking briskly, dancing, swimming, or taking a water aerobics class. You can also raise your heart rate simply doing chores around the house: vacuuming, gardening, raking leaves, or washing the car.

Strengthening exercises, to build bone density and strengthen muscles used for daily activities, such as climbing stairs. Aim to do strengthening exercises two to three times a week, using dumbbells, resistance bands, weight machines, or foam weights in a pool. To learn correct form and prevent injury, take a class at a gym, YMCA, or senior center.

Stretching, to increase flexibility and allow easier movement. Stretch on your own for 10 minutes a day, or sign up for a stretching class. Yoga and Pilates also incorporate many stretching techniques.

Balance exercises, to reduce the risk of falling. Tai chi and yoga can improve your equilibrium. Or practice standing on one foot, then the other — if possible, without holding onto a support.

Staying Active: Safely First

The following pointers can help keep you safe while you're exercising:

• Gear. Use proper equipment, such as well-fitting, supportive shoes for walking.
• Timing. Exercise in the cool of morning or during the evening on hot days.
• Hydration. Drink water or a sports drink before, during, and after you exercise. How much? "Your body will tell you," says Dr. Church. "If you feel thirsty, drink."
• Pacing. Start with light weights if you're new to strength building, and slowly add more weight.
• Injury. Stop if you feel any pain. "'No pain, no gain' does not apply to people in their sixties, seventies, and eighties," says Dr. Leipzig. "It can mean that you're hurting yourself."

If you experience any of the following warning signs of a problem, stop your workout and call your doctor:

• Pain or pressure in your chest
• Trouble breathing
• Light-headedness or dizziness
• Excessive difficulty balancing
• Nausea

Staying Active: Choosing a Trainer

If you're new to exercise or you'd like help reaching your fitness goals, consider hiring a personal trainer who has experience working with people in your age group. Look for someone who understands your fitness goals and any limitations you may have and who'll be able to motivate you effectively. You can start by asking friends and family members your own age for recommendations. It's helpful to schedule a "tryout" session with the trainer before signing a contract — if the fit isn't right, don't hesitate to ask him or her for a referral to someone else.

Staying Active: Fitness Gear

Exercise can be easier and more fun when you incorporate appropriate fitness tools:

• Pedometer, to count your daily steps.
• BOSU Balance Trainer, a half exercise ball with a platform on the bottom, for balancing and strengthening exercises (available with a balance bar).
• Mini trampoline, also known as a rebounder (some also come with a balance bar), for increasing stability or for an aerobic workout that's easy on the joints.
• Heart rate monitor, a chest strap that transmits your heart rate to a wristwatch so you can continuously monitor your heart rate during an aerobic workout. Some athletic shirts, tank tops, and sports bras now have chest straps built right in.

No matter what workout form you choose or what routines you prefer for staying active, "just keep doing it," advises Dr. Leipzig. "Get a friend to join you and choose forms of exercise that you enjoy so you can do them for life."

EverydayHealth.com

10 Natural Ways to Relax and Rejuvenate

Easy Ways to Manage Stress and Build Immunity

Protecting the immune system and managing stress are vital aspects of living longer, feeling younger, and being healthy. Here are 10 ways to reduce stress, boost your immune system, and slow down the hands of time.

Physical activity. Regular exercise -- whether it's walking or dancing -- strengthens your cardiovascular system, heart, muscles, and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention, and cognitive performance, and lowers cholesterol, blood pressure, cortisol, and other stress hormones.

Yoga and stretching. The slow movements and controlled postures of yoga improve muscle strength, flexibility, balance, circulation, mental focus, and calmness.

Hand hygiene. The most effective measure in preventing the spread of germs is good hand hygiene. Washing your hands as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control exposures away from home.

Laughter and humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol and benefits the immune system.

High nutrient diet. Eat foods rich in antioxidants (strawberries, oranges, tomatoes), omega-3 fatty acids (walnuts, salmon, soybeans), and folate (dark green, leafy vegetables). Antioxidants neutralize molecules that can cause heart disease, cancer, and premature aging. Omega-3 fatty acids have anti-inflammatory, cardiovascular-enhancing, and immune-regulating properties. Folate prevents age-related cognitive decline, ensures DNA integrity (important during
pregnancy), and promotes healthy red blood cells.

Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety.

Sleep. Sound sleep has a profound impact on stress
levels, immune function, and disease resistance. Your body and immune system do most of their repairs during sleep, so strive to get in seven to eight hours each night.

Positive thinking. Optimism can counteract the negative impact stress, tension, and anxiety have on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically.

Tea. Regularly drinking green and black teas throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections.

Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes sleep. Add music, soft lighting, and scented oils to create a spa experience in the privacy of your own home.

By Monique N. Gilbert
Associated Bodywork and Massage Professionals

Five Ways to Prevent Prostate Cancer

Prostate cancer is the second most common cause of cancer deaths in men. Scientists have estimated that lifestyle factors account for about 75 percent of advanced prostate cancer cases. Of all the environmental factors, diet appears to be the most influential. So what can you do about prostate cancer? Try the following:

1. Watch your diet. Avoid a diet high in red meat, saturated fat and dairy products, all of which may increase the risk for prostate cancer. Instead, eat more tomatoes, especially tomatoes in sauces - they contain lycopene, a carotenoid linked to a lower risk of prostate cancer. Also include whole soy foods, which contain genistein, an isoflavone that helps normalize hormone levels; fish, which may lower the risk of prostate cancer; and fiber, which influences the elimination of hormones such as testosterone and estrogen.
2. Drink green tea. Lab studies indicate that an antioxidant compound in green tea called EGCG kills prostate cancer. Another compound in green tea blocks the actions of an enzyme that promotes prostate cancer.
3. Exercise. Regular aerobic exercise is associated with a reduced risk of prostate cancer.
4. Take a multivitamin that includes vitamin D and antioxidants, especially selenium.
5. Have regular screenings. Rectal exams can provide early detection of problems with the prostate gland.

DrWeil.com

Obese But Healthy?

A surprisingly large proportion of overweight and obese people appear to have no increase in heart disease risk. At the same time, a surprisingly large percentage of normal-weight people have a cluster of heart risks. That’s according to a report in the August, 2008, issue of Archives of Internal Medicine.

In the study, researchers at the Albert Einstein College of Medicine, Bronx, N.Y., and colleagues assessed body weight and metabolic abnormalities (including high blood pressure, elevated triglycerides and low HDL or "good" cholesterol) in 5,440 people. Participants were considered metabolically healthy if they had none or one abnormality and metabolically abnormal if they had two or more abnormalities. The result:

• About 23 percent of normal-weight adults were metabolically abnormal.
• About 51 percent of overweight adults were metabolically normal.
• About 31 percent obese adults were metabolically normal.

Normal-weight people with metabolic abnormalities tended to be older, less physically active and have larger waists than healthy normal-weight individuals. Obese people with no metabolic abnormalities were more likely to be younger, black, more physically active and have smaller waists than those with metabolic risk factors.

The bottom line recapitulates what other data show: it’s far better to be active and overweight, even obese, than sedentary and normal weight. The goal of optimum health is not to be thin, but to be as healthy as you can, regardless of weight. It’s very clear to me that some people are genetically programmed to carry extra pounds, and as long as they maintain their cardiovascular health through exercise, they should indeed be considered healthy.

DrWeil.com

Lack of joy in life ups early death risk: study

People who don't think life is worth living are more likely to die within the next few years, research from Japan shows.

The increased death risk was mainly due to cardiovascular disease and external causes --most commonly, suicide.

The research is the largest to date to investigate how "ikigai," or "joy and a sense of well-being from being alive," affects mortality risk, and only the second to examine death from specific causes, according to Dr. Toshimasa Sone and colleagues from the Tohoku University Graduate School of Medicine in Sendai.

The investigators looked at 43,391 men and women 40 to 79 years old living in the Ohsaki region who were followed for seven years, during which time 3,048 died. All were asked, "Do you have ikigai in your life?" Fifty-nine percent said yes, 36.4 percent said they weren't sure, and 4.6 percent said no.

Those who didn't have a sense of ikigai were less likely to be married or employed, and were also less educated, in worse health, more mentally stressed, and in more bodily pain. They were also more likely to have limited physical function.

But even after the researchers used statistical techniques to adjust for these factors, people with no sense of ikigai were still at increased risk of dying over the follow-up period compared to people who did have ikigai. The relationship also was independent of history of illness and alcohol use.

Overall, people with no sense of ikigai were 50 percent more likely to die from any cause during follow-up compared to those who did have a sense that life was worth living. They had a 60 percent greater risk of death from cardiovascular disease, most commonly stroke, and were 90 percent more likely to die of "external" causes.

Of the 186 deaths due to external causes among study participants, 90 were suicides.

Reuters

Four Ways to Start a Fitness Routine

Busy lives, stressful schedules, poor diets, inadequate sleep, not enough down time and lack of energy: Sound familiar? With all there is to do in life, something has got to give, and often it's your fitness regime.  
It can be challenging to find time to work out, but the long- and short-term health benefits make it a necessary aspect of achieving optimum health. Here are some tips to help you get back on the track to making positive changes:

1. Change your daily habits. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.
2. Pace yourself at the gym. Everyone is there for the same reason, so don't be embarrassed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.
3. Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.
4. Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

DrWeil.com

Why you don't lose weight where you want

Reflecting the eternal triumph of hope over experience, many wonder how to target fat loss: "How do I lose flab from my thighs?" "I want to slim down my waist." "I need to lose these unsightly man-boobs. " That sort of thing.

Alas, we (and that includes you) cannot get rid of fat in specific places. Here's why:

We consume calories. What we don't use for daily energy needs or discharge as waste gets stored as fat. Men tend to amass that fat first in the belly, then elsewhere around the middle, then in the thighs and the upper arms and so on, explains William O. Roberts, an associate professor in the Department of Family Medicine at the University of Minnesota Medical School and a past president of the American College of Sports Medicine. For women, fat accumulates first in the butt and thighs and then settles elsewhere.

When we need energy, our bodies turn first not to those stores but to the glycogen in our bloodstream that we have produced from recently consumed calories. When that's used up, we tap into our fat stores (oh, the unfairness!) in reverse order: For women, the fat disappears from the perimeter before the mother lode around the hips gets tapped. For guys, the fat disappears first from the upper arms, then the thighs, then the midsection.

"Essentially, the fat stores are like your bank and [the glycogen] is like your wallet," Roberts says. "You go to your wallet before you go to your bank." And when you get to the bank, you withdraw your most recent deposits before your oldest ones.

So even if you're a guy who does, say, 12,000 crunches, your body will not start to access the insulation surrounding your abs until other, more recently deposited fat is expended. Ladies who do butt-blasters will lose the rim under the chin before thigh circumference.

Bummer, yes, but there is hope: To lose fat you simply (let's make that "simply") must burn more calories than you consume. If you want to lose weight, shoot for a daily deficit of 200 to 300 calories -- achievable, Roberts says, by consuming 100 fewer calories and burning 100 to 200 more per day than usual. A pound of fat equals 3,500 calories, meaning you can safely lose a couple to a few pounds per month.

Don't try to outsmart the system by, say, running a deficit of 2,000 calories a day. "The body works to hold onto fat if you try to starve it," Roberts notes.

He prescribes 40 to 60 minutes of "fairly intense exercise" -- boosting your heart rate to 60 to 80 percent of maximum -- three or four days a week. (Maximum heart rate in beats per minute is roughly estimated by subtracting your age from 220.)

On the other days, Roberts says, you can go a little shorter and less intense -- take a 20-minute walk or do some light physical work. "You should be getting some activity almost every day."

As for what's underneath the weight you'd rather not carry: You can, and should, target muscles for strength building, whether they are protected by a sheath of adipose or not.

Strength training causes small tears in the fibers of the muscles employed and, when the body shuttles protein to the muscles in response to the stress, those fibers grow.

So: Cut calories and exercise more to lose weight all over. Build muscle to tone what's underneath. Continue until satisfied. In the meantime? We think you look great.

Revolution Health Group

Exercises To Help Prevent Osteoporosis

Johns Hopkins Medicine produces "Health Alerts" for the public. The topics cover a wide range of important health issues for Americans...a few deal with the musculoskeletal system. A recent alert reviewed exercises to strengthen bones and help in the treatment/prevention of osteoporosis. I have written blogs in the past for Revolution Health on the benefits of adequate calcium and vitamin D intake as well as exercises...especially weight bearing type exercises, i.e. against gravity. I found a new specific list of exercises very informative and wanted to share them with our readers.

Exercises are important to build bone and muscle strength, hopefully limit bone loss with aging, improve balance and co-ordination and help us stand and sit upright. Results of a recent "University of Arizona's BEST (Bone-Estrogen Strength Training) study show that those women who followed a regime of weight-bearing and resistive exercises faithfully for 4 years, while taking calcium citrate supplements, had significant improvement in bone mineral density...whether or not they were taking hormone replacement therapy".

Here are the 6 exercises recommended:

"Exercise 1 - Wall Squat. Stand with your feet shoulder - width apart, back against a wall. Hold a dumbbell in each hand with your arms at your sides, palms facing inward. Slowly bend your knees and lower your buttocks 8 inches or more (but do not allow your hips to sink below knee level). Pause, then slowly return to the starting position.

Exercise 2 - Back Extension. Lie face down on the floor with your legs straight, arms extended flat on the floor above your head, palms down. Keep your nose pointed downward and slowly raise your right leg and left arm off the floor (reach out as well as up). Keep your head and neck in line with your arm. Pause, then slowly return to the starting position. Now slowly raise your left leg and right arm together. Change sides and repeat.

Exercise 3 - One-arm Military Press. Lie with your back on a bed or bench with your feet flat on the floor, holding a dumbbell in each hand on top of your chest. Press the weight straight up with one hand. Pause, then return it back down. Barely touch your chest, then repeat with the other hand. Alternate sides and repeat.

Exercise 4 - Seated Row. Sit on the floor with your legs fully extended. Hook a resistance band on the balls of your feet. Wrap each end of the band around your hands. Keeping your back straight, pull the band toward you with both arms. Pause, then slowly release your arms straight in front of you again.

Exercise 5 - Leg Press. Lie on the floor, flat on your back, with your knees hugged into your chest. Place the center of a resistance band on the balls of your feet. Wrap each end of the band around your hands. Keep your elbows close to your sides and squeeze your inner thighs together as you press your legs up toward the ceiling. Pause, then draw your legs back down.

Exercise 6 - Lat Pull - down. Stand with your feet shoulder - width apart, knees unlocked, and abdominals tight. Grasp a resistance band with your hands slightly wider than shoulder - width apart. Lift your arms just above your head, palms facing forward as you look straight ahead. Extend your arms out to the sides at shoulder height, with your wrists firm and your elbows slightly bent. Pull your shoulder blades back and together and expand your chest. Return to starting position. Repeat."

Johns Hopkins suggests that as you start these exercises..."do one set of 6 to 8 repetitions of each exercise and gradually build up to doing 2 sets. Once you can easily do 2 sets of 6 to 8 repetitions, increase the weight by small increments, or move up to a higher - resistance band."

This exercise regime is beneficial because it stresses the bones with "against gravity" and resistive exercises. It is, also, unique because it builds bone in the specific areas that people with osteoporosis fracture..."the wrist, hip and spine". They, also, suggest that one "round out the regime" with standing stretches and "17 minutes of cardiovascular weight bearing activity such as stair climbing or treadmill walking". But, please speak to your doctor to make sure each of these exercises is appropriate for you...he/she may suggest some and not others depending on your age and health status.

www.johnshopkinshealthalerts.com/reports/back_pain_osteoporosis/2022-1.html?type

Diabetes linked to depression risk and vice versa

People being treated for type 2 diabetes are at increased risk for depression, according to a new report, and individuals with depression have a moderately increased risk of developing type 2 diabetes.

To explore the relationship between diabetes and depression, Dr. Sherita Hill Golden at Johns Hopkins University School of Medicine in Baltimore and colleagues analyzed data on 6814 subjects who underwent three examinations between 2000 and 2005.

Among 4847 participants without depression at the start of the study, the researchers report, rates of occurrence of depression symptoms during follow-up were similar for people without diabetes and those with untreated type 2 diabetes, but about twice as high in people being treated for type 2 diabetes.

"The psychological stress associated with diabetes management may lead to elevated depressive symptoms," Golden's team suggests in their report in Journal of the American Medical Association.

They also found that participants who had symptoms of depression were about 30 percent more likely to develop diabetes during the study than people without depression.

The link between depression and diabetes onset was partially due to lifestyle factors, such as caloric intake and physical activity.

"Future studies should determine whether interventions aimed at modifying behavioral factors associated with depression will complement current type 2 diabetes prevention strategies," Golden and her colleagues write.

Their finding also suggest, they add, "that clinicians should be aware of increased risk of elevated depressive symptoms in individuals with treated type 2 diabetes and consider routine screening for depressive symptoms among these patients."

Reuters

Aerobic exercise increases protein that may suppress appetite

In a small study of overweight and obese adults, 3 months of aerobic exercise, with no change in diet, led to a significant decrease in body fat and a spontaneous decrease in caloric intake. The percentage of weight loss and the reduction in caloric intake correlated positively and significantly with concentrations of brain-derived neurotrophic factor (BDNF).

"The reduction in caloric intake could be related to the effect of BDNF in appetite regulation," Dr. Henry Anhalt of the Animas Corporation, West Chester, Pennsylvania told the Endocrine Society's 90th annual meeting in San Francisco.

"It is possible that the increases in this compound in fact suppress appetite; however, this was not directly tested," added Dr. Anhalt, who moderated a press conference where the study was reported.

In the study, Dr. A. Veronica Araya and colleagues from University of Chile Clinical Hospital in Santiago evaluated blood levels of BDNF before and after 3 months of aerobic exercise in 15 overweight or obese men and women. The 7 men and 8 women, ages 26 to 51 years, exercised on a treadmill and bicycle.

At the end of the 3-month exercise period, study subjects experienced a significant decrease in BMI (from 30.6 to 30.1; p = 0.01), waist circumference (from 108.1 to 105.1 cm; p = 0.003) and percentage body fat (35.2 to 33.3%; p = 0.0029).

They also experienced a fall in systolic blood pressure (128.7 to 122.6 mmHg; p = 0.05) and diastolic blood pressure (82.3 to 72.6 mmHg; (p = 0.007), and spontaneously consumed fewer calories each day (2142 to 1805 cal; p = 0.01).

Serum BDNF rose from 2.4 ng/mL before exercise to 7.8 ng/mL after exercise (p = 0.001), and "the concentration of BDNF was correlated positively with the percentage of weight loss to a fairly high degree," Dr. Anhalt reported for Dr. Araya, who was unable to attend the press conference where the findings were released.

In a statement issued through the Endocrine Society, Dr. Araya said: "It is important to clarify the factors involved in the response to different weight loss therapies, because we could find a marker to predict response to the intervention."

Reuters

Poetry in Motion

Moving Our Body

Our bodies love movement. When we stretch or dance, our bodies adjust, realign and start to become fluid with the rhythm of life. Our mood lifts and we feel more connected with the world around us. If you are feeling stuck, ready to release old energy, or eager to feel more alive, try moving your body. By giving your muscles a chance to do what they were created for, you may find that all areas of your body and your life benefit as well.

Many times we can be so busy that we forget moving our body is even an option. Some of us remain seated at our computer for hours every day or rush from task to task with robotic precision. When we are caught up in crossing items off our to-do lists, we tend to neglect all the opportunities there are to enjoy our bodies in the process of living. If this is true for you, begin looking for opportunities to move. You might try dancing or moving about freely as you clean your home, tend your garden or care for your children. If you are able to devote a set amount of time to self-care, practices such as yoga, dance, tai chi and walking are all great ways to keep your body in motion.

Imagine how freeing it would feel to trust your body’s movements completely, knowing it has a perfect strength and rhythm of its own. See if you can sense your bones providing graceful support, your muscles and tendons expanding and contracting in just the right measure, your lungs changing pace to fill deeply with fresh air. Movement is a vital celebration of life. It is a way to proclaim your own existence and relish in the joy of being alive. Today, and into the future, give yourself the gift of your body in motion.

Nurturing techniques to improve learning and attention

The following are suggestions for nurturing your child to help improve his or her learning and attention.

• Give frequent physical contact. Touch and hold your baby as much as possible during the first 6 months of his or her life. You will not spoil your baby. Your baby needs frequent physical contact to grow and develop.
• Limit exposure to television as much as possible before age 2. When your child is age 2 and older, one hour or less of TV a day is plenty. Make sure the programs your child watches are appropriate for his or her age.
• Choose age-appropriate toys, and provide a safe play environment. Toys that stimulate the brain are recommended, such as books, blocks, and puzzles. Use a playpen or gate to ensure the play area is safe from potential hazards, such as stairs or pets.
• Encourage your child to play. Find some time each day to play with your child. Choose games and play activities that encourage conversation, such as reading and board games. Also, allow your child some time to play alone.
• Make sure your child gets enough sleep and rest each day. Don't interrupt your child's sleep unless it is necessary. You may want to use soft music to help your child relax; some people suggest playing soft music that does not contain words for 30 minutes each day.
• Encourage your child to eat healthy foods and to develop healthy eating habits. Limit the amount of sugar and fat in your child's diet. Also, don't allow your child to have juices, sports drinks, or soda pop before a meal.

Healthwise

 

Adaptive Equipment

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Sensory Tools

Asthma's impact on your child's life

 

Asthma is a challenging condition. It can affect all areas of your child's life.

• Many children with asthma miss school days. When this happens, have your child call a friend to ask about the work he or she missed. Doing this both keeps your child's schoolwork current and provides him or her with the social contact that school provides.
• Children may doubt their ability to participate in sports or band. However, if your child uses his or her medications and keeps asthma symptoms under control, he or she will probably be able to participate in activities.
• Children may be embarrassed about taking medication at school. It may be less embarrassing if your child can take the medication at home or is allowed to keep the medication with him or her at school. However, at times it may be necessary for your child to go to the school nurse or office to take medication.
• Children may feel they are different from their peers because of the need to avoid situations that trigger asthma symptoms, such as going to the homes of friends with pets. Inviting those friends to your home can help your child interact with other children. However, visitors may carry pet allergens on their clothing and other items, so be aware that your child may need to increase his or her use of asthma-control medications during such visits.
• Children may be concerned about having an asthma attack at school or around friends. They may fear that they will die during an attack. If symptoms are controlled daily, children will have fewer, less severe asthma attacks.

Most asthma attacks result from a failure to successfully control asthma with medications. By strictly following your child's doctor's recommendations and correctly giving medication to your child, it is possible to prevent asthma attacks from occurring in most children. This can greatly reduce the impact of asthma on your child's life.

Parents sometimes think that their child's asthma is life-threatening even when it is mild. Many parents of children with asthma believe that asthma can affect their child's emotional well-being. You can work with your health professional to learn ways of dealing with asthma to take away some, if not most, of your and your child's anxiety.

Family therapy, such as counseling, may be helpful to children with asthma. A review of studies showed that peak expiratory flow and daytime wheezing improved in children who had therapy compared with those who didn't and that children showed overall improvement from therapy.¹

Healthwise

Helping Kids Cope With Stress

Kids get to play and they don't have jobs, but they still have plenty to worry about. Stress from things like school and social situations can feel overwhelming for kids, particularly if they don't have healthy strategies to cope with strong feelings and solve everyday problems.

A recent KidsHealth® KidsPoll showed that kids deal with stress in both healthy and unhealthy ways, and while they may not initiate a conversation about what's bothering them, they do want their parents to reach out and help them cope with their feelings.

But it's not always easy for parents to know how to connect with a child who's feeling stressed.

Here are a few ideas:

Notice out loud. Tell your child when you notice something he or she might be feeling. ("It seems like you're still mad about what happened at the playground"). This shouldn't sound like an accusation (as in, "OK, what happened now? Are you still mad about that?") or put a child on the spot. It's just a casual observation that you're interested in hearing more about your child's concern.

Listen to your child. Ask your child to tell you what's wrong. Listen attentively and calmly -- with interest, patience, openness, and caring. Avoid any urge to judge, blame, lecture, or say what you think your child should have done instead. The idea is to let your child's concerns (and feelings) be heard. Try to get the whole story by asking questions like "And then what happened?" Take your time. And let your child take his or her time, too.

Comment briefly on the feelings you think your child was experiencing. For example, you might say "That must have been upsetting," "No wonder you felt mad when they wouldn't let you in the game," or "That must have seemed unfair to you." Doing this shows that you understand what your child felt, why, and that you care. Feeling understood and listened to helps your child feel connected to you, and that is especially important in times of stress.

Put a label on it. Many kids do not yet have words for their feelings. If your child seems angry or frustrated, use those words to help him or her learn to identify the emotions by name. Putting feelings into words helps your child communicate and develop emotional awareness -- the ability to recognize his or her own emotional states. A child who can do so is less likely to reach the behavioral boiling point where strong emotions get demonstrated through behaviors rather than communicated with words.

Help your child think of things to do. Suggest activities your child can do to feel better now and to solve the problem at hand. Encourage your child to think of a couple of ideas. You can get the brainstorm started if necessary, but don't do all the work. Your child's active participation will build confidence. Support the good ideas and add to them as needed. Ask, "How do you think this will work?" Sometimes talking and listening and feeling understood is all that's needed to help a child's frustrations begin to melt away. Other times try changing the subject and moving on to something more positive and relaxing. Don't give the problem more attention than it deserves.

Just be there. Sometimes kids don't feel like talking about what's bothering them. Respect that, give your child space, and still make it clear that you'll be there when he or she does feel like talking. Even when kids don't communicate, they usually don't want parents to leave them alone. You can help your child feel better just by being there -- keeping him or her company, spending time together. So if you notice that your child seems to be down in the dumps, stressed, or having a bad day -- but doesn't feel like talking -- initiate something you can do together. Take a walk, watch a movie, shoot some hoops, or bake some cookies. Isn't it nice to know that your presence really counts?

Be patient. As a parent, it hurts to see your child unhappy or worried. But try to resist the urge to fix every problem. Instead, focus on helping your child, slowly but surely, grow into a good problem-solver -- a kid who knows how to roll with life's ups and downs, put feelings into words, calm down when needed, and bounce back to try again.

Remember that you can't fix everything, and that you won't be there to solve every problem as your child goes through life. But by teaching healthy coping strategies, you prepare your child to manage whatever stresses come in the future.

KidsHealth

Relaxation Techniques

Relaxation techniques are a great way to help you beat stress and sustain good health.

Try these suggestions to help you unwind, courtesy of AARP:

• Invigorate muscles with a visit to a massage therapist.
• Meditate. Sit quietly or listen to soft music.
• Practice deep breathing.
• Imagine yourself in a relaxing place, such as in the mountains or on the beach.
• Stop stressful thoughts before they spin out of control.
• When you feel stress, your muscles tense up. Learn to relax your muscles to release stress.
• Practice yoga or tai chi.

Health Day

The three kinds of fitness

There are three kinds of fitness:

• Aerobic fitness. Aerobic activities condition your heart and lungs. Aerobic means "with oxygen." The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic conditioning.
• Muscle strengthening. Stronger muscles can mean either more powerful muscles that can do bigger jobs (such as lifting heavier weights) or muscles that will work longer before becoming exhausted (endurance). Weight training (resistance training) or simple exercises such as push-ups are two examples of ways to focus on muscle strengthening.
• Flexibility. Like aerobic fitness and muscle strengthening, flexibility is a result of physical activity. Flexibility comes from stretching. Your muscles are repeatedly shortened when they are used, especially when exercising. They need to be slowly and regularly stretched to counteract the repeated shortening that happens through other activities.

Understanding the differences between each kind of fitness will help you set your fitness goals. Reaching a balance between the three is important because they affect each other, and each contributes to total fitness.

Some physical activities involve more than one kind of fitness. Some activities that are thought of as aerobic exercise, for example, also strengthen muscles (swimming, cycling, skiing).

Healthwise

Exercise: 7 benefits of regular physical activity

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of exercise - from preventing chronic health conditions to boosting confidence and self-esteem - are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.

Regular exercise can help you prevent - or manage - high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn - and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system - the circulation of blood through your heart and blood vessels - work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you - but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be - gasp - fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

MayoClinic.com

Yoga Program May Help Prevent Falls in Elderly

A specific type of yoga may help improve stability and balance in women over age 65, possibly helping them to avoid falls, a preliminary study reports.

After nine weeks of participating in an Iyengar yoga program designed for senior citizens, 24 elderly females had a faster stride, an increased flexibility in the lower extremities, an improved single-leg stance and increased confidence in walking and balance, according to the findings of researchers at Temple University's Gait Study Center.

The researchers, scheduled to present their findings Friday at the Gait and Clinical Movement Analysis Society's annual meeting in Richmond, Va., suggested that improving balance and stability through yoga could help reduce the risk of falling.

"We were very impressed at the progress our participants made by the end of the program," principal investigator Dr. Jinsup Song, director of the Gait Study Center, said in a prepared statement. "Subjects demonstrated improved muscle strength in lower extremities, which helps with stability. There was also a pronounced difference in how pressure was distributed on the bottom of the foot, which helps to maintain balance."

The U.S. Centers for Disease Control and Prevention has said that falls are the leading cause of nonfatal injuries and hospital admissions for trauma among people aged 65 and older. Almost a third of older adults suffer some type of fall each year, the CDC reported.

The program was crafted specifically for elderly people who have had little or no yoga experience. The Iyengar technique, which is known for the use of props such as belts and blocks, was chosen to help participants gradually master the poses while building their confidence.

"In the past, similar studies have been done that look at gait and balance improvement in elderly females using a more aggressive form of yoga," Song said. "For this study, we worked to create a very basic regimen that taught participants proper ways to breathe, stand and pose."

Researchers also found that some participants who had unrelated back and knee pain were pain-free by the end of the study.

Song said he hoped the work will pave the way for a larger study on how Iyengar yoga affects the function of the foot to improve balance and stability and prevent falls.

Health Day

Migraines and the Chiropractor's Touch

The pain of a migraine can be so searing you may as well drill a hole through your head. Then again this was the remedy of choice 3,000 years ago when evil spirits were thought to be the culprit behind migraines. While modern-day treatments have changed, the mystery behind the condition remains.

One popular theory: Migraines result from a chemical imbalance in the brain. Often a trigger, such as certain foods or hormones, can cause blood vessels to dilate in the brain. The vessels become inflamed, thus irritating surrounding nerve fibers. The nerve fibers then send messages back to control centers in the brain, which continues vessel dilation, thus kicking off a vicious cycle of violent pain.

There are plenty of drugs that combat migraines, though no magic bullet exists. Some studies, however, show that alternative treatments can complement mainstream medicine. A study from Northwestern College of Chiropractic in Bloomington, Minnesota, compared chiropractic manipulation with amitriptyline, an antidepressant commonly used to treat migraines. The study found that chiropractic healing was about as successful as the drug.

Chiropractors believe that some migraines originate in the spine. Often a misalignment of the vertebrae, or subluxation, can irritate the nerves that travel the length of the spine to the brain. This misalignment makes a person more prone to chemical imbalances in the brain. Some researchers say that realigning the vertebrae--a chiropractor's specialty--relieves the pressure against inflamed nerves and can in turn relieve the headaches.

For migraines caused by subluxation, chiropractors recommend gently stretching the neck--rolling and sudden movements should be avoided. To prevent subluxations, pay attention to your posture. For example, if you sit for long periods in front of a computer, move your body around frequently. Also, sleep on your side or back, and use a firm pillow that supports your neck.

Psychology Today

Massage Eases Pain of Knee Arthritis

A regular massage may do more than just relax your body: It also appears to reduce pain and improve function in people suffering from osteoarthritis of the knee, a new study suggests.

The authors of the study, the first of its kind, are now embarking on larger studies to confirm the findings and see if massage is a viable alternative or adjunct to drugs and other existing treatments.

"This is a very happy outcome, but it's a pilot study in that the duration is short and the population is small," said senior author Dr. David Katz, associate adjunct professor of public health and director of the Prevention Research Center at Yale University School of Medicine. "We think that the primary role for massage therapy will be to reduce dependence on pharmacotherapy, rather than replace it outright, and to delay any functional decline rather than reverse the disease. So, the question then becomes, what is the bang for the buck?"

Katz and his colleagues are now researching the cost of massage, in the hopes of convincing insurance companies that it can take its place as a legitimate therapy for this disease.

Osteoarthritis is caused by a progressive degeneration of bone cartilage and is the most common type of arthritis in the United States. The condition affects some 21 million people and is associated with aging.

Conventional treatments include pain medication, exercise, hot and cold therapy, corticosteroid injections and, possibly, surgery.

The medications used for osteoarthritis, however, are problematic. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, can cause serious gastrointestinal side effects. The cox-2 inhibitors such as Vioxx that were developed to bypass those side effects are now known to cause cardiovascular problems, and some, including Vioxx, have been taken off the market.

"Primarily therapy is NSAIDs, but the target population is the very group that is least tolerant of those drugs," Katz said. "The cox-2s were developed as alternatives to NSAIDs to offer less toxicity, and look at how that turned out. We've kind of left folks high and dry."

While massage has been shown to relieve chronic lower back pain and musculoskeletal disorders, there has been no research on massage to help osteoarthritis sufferers. At least until now.

For this study, appearing in the Dec. 11 issue of the Archives of Internal Medicine, 68 adults with osteoarthritis of the knee were randomly assigned to receive either standard Swedish massage therapy or to a wait-list control group that started massage eight weeks after the first group. All participants were encouraged to continue with their previous treatments and medications.

Individuals in the massage group received a one-hour Swedish massage twice a week for four weeks, then once a week for the following four weeks.

After the first eight weeks, participants receiving massage had improved flexibility and range of motion and reduced pain.

Those in the control group showed no changes in symptoms until they, too, started receiving massage. Then, during weeks nine through 16, they experienced benefits similar to the first group.

Interestingly, the benefits did not go away even when the massages were stopped.

"The very significant therapeutic response over eight weeks of therapy persisted eight weeks later," Katz said. "Two months after the last massage, they were still significantly better than baseline and significantly better than the control group. That exceeded our expectations."

There are two possible explanations for the improvements.

In the immediate time frame, Katz explained, "sensory input [the massage] competes with pain input in the spinal cord, travels faster and blocks pain symptoms."

Massage may also enhance blood flow to the region affected by osteoarthritis. "Since the acute pain of osteoarthritis is related to inflammation, increased perfusion brings an influx of cells to clean out the debris and facilitates, to whatever extent possible, bone and cartilage remodeling," Katz explained.

More studies are needed before doctors, patients and insurance companies can be persuaded to accept this as common practice, he said.

"The end game would be that this would be something people with osteoarthritis would be able to access routinely," Katz said. "We ultimately want to change the standard of practice, but we don't do that with one study."

Health Day

Yoga: Not Just for Chilling Out

Many people think of yoga as a wonderful way to relax. But any true yogi knows the practice can also be quite energizing. In fact, a new study suggests it might help a group of people even more in need of a boost than the average person: those fighting multiple sclerosis, a disease that often comes with bone-crushing fatigue.

Researchers at the Health & Science University in Portland, Oregon, discovered that people with MS who took a yoga class every week for six months -- along with doing poses at home -- reported being considerably less tired than a group who did nothing out of the ordinary. The study is the first in-depth trial of yoga for MS patients. Lead researcher and neurologist Barry Oken says that people whose symptoms are mild should be able to manage in a gentle class designed for seniors; those with more severe symptoms might prefer a class geared to people with MS.

Alternative Medicine Magazine

Active Old Dogs

I guess we are lucky to have what would be considered "Old Dogs";  Frida is in human age 15 years old and Mandy is a middle age Minature Schnauzer, age in human years 7.  We are fortunate to be able to go hiking daily and it keeps the dogs and myself sort of in shape.  (Dogs in great shape, friend of dogs in better shape then others.)  I've noticed the stiffness that we all seem to have when we have been on one of our 4-5 mile adventures over different terrain, today was a tad more noticeable then other days.  Knees; arthritis after a few surgeries has got me hurting more than usual.  The dogs seem to be limping with soreness in their hips---bring out the Knee Wrap for myself and the Extra Large and Large Pack for the dogs.  You have to visualize the three of us taking over the living room with the moist heat and aromatherapy filling the air.  Knee Wrap around my knee; Frida is lying on the Extra Large Pack and Mandy lying comfortably on the Large Pack.  The dogs and I know a good thing when when it is presented to us, we definitely know how to take advantage of the situation.  My knee feels better and dogs are still lying on their packs, what more can I tell you, but it feels good not to have to throw pills down theirs or my throat.