What to do About Inevitable Muscle Atrophy After Age 40.

by Redstone Promotional Communications / Circkles.com

After 35 years of age, we start to lose muscle mass at a rate of 3-5% every year. By age 50, you will lose 40% of your muscle. Ever notice that elderly people have extremely flabby arms? This process starts when you are middle aged, and sooner for women than men. But, with a little work, you can have the muscle mass of someone 10 years younger than you.

Strength exercises don't have to be strenuous to help maintain muscle mass. Something as simple as doing leg lifts or push ups can keep muscles toned. If you do them every day for a year, you will notice a difference.

Your heart is also a muscle, so consider that muscle-building exercise and aerobics can also strengthen your heart and may help prevent a heart attack. Below are some muscle-toning exercises that anybody can do without fancy, expensive weight-training equipment and a personal trainer. Plus, if kids need "Play 60" so do adults. So 60 minutes of exercise a day will not only keep you toned, it has numerous health benefits beyond that.

Thigh and Butt Builders:

I saw a woman - about 60 years old - a couple weeks ago that was wearing the spandex leggings that are so popular now. You could not only see every panty line, but also that her butt cheeks were sagging terribly. It was gross, I have to say. Obviously she didn't care what she looked like or wasn't aware of how she looked, but some of us take some pride in our appearance no matter how old we get. It just makes you feel better about yourself overall. I would never have been caught dead in public looking like that, and if I did, I sure wouldn't wear spandex to highlight it.

Butt Lifters: Kneel on the floor with your hands in front of you and lift your leg behind you for 20 repetitions to start with. After you see how sore you may or may not be, increase the reps to 30-50 every day. In about 3 months, you will see your butt start to lift.

Inner Thigh Toners: The outside of the thighs are generally not a problem, but the inside thigh gets flabby pretty quickly because it's not used much. Biking helps, but doing inner thigh exercises will tone it up better. Laying on your back with your legs bent, let your legs fall to the side then pull them back up to touch at the knees. Do these thigh pull-ups for 30-50 reps to start every day. The more likely a muscle area is to atrophy with age, the more diligently and consistently you have to work that area. Working it every day is best to see any improvement.

 

Flabby Upper Arms:

For women who don't typically have much upper body strength to start with, the upper arm is one of the worst problem areas to keep toned. Especially that rarely used part of the back of the arm to prevent that flab that sways back and forth when you shake your arms after age 50.

Push-ups help a great deal, also, scrubbing floors or other surfaces by hand with a rag works the back of the arms and serves a dual purpose of getting exercise while cleaning your house at the same time, which can often be a lot less boring than strength-building exercises. Also, if you have hand weights or dumbbells of at least 3-4 pounds each, you can tone up that arm flab by lifting a weight behind your body for a minimum of 20-30 reps to start.

 

Get rid of Muffin Top:

The exercises in this video are more difficult than they look, but I can say from personal experience, they work to help get rid of that unsightly bra bulge in the back and that little bit of stomach that hangs over your jeans (called a muffin top) even if you are fairly slim. Tight abdominal muscles help prevent muscle atrophy that causes so many women to have to have surgery later in life for prolapsed internal organs like a prolapsed uterus that doctors surgically reinforce with mesh. Not the way to go if you can prevent it.

 

 

The Amish Prove Why We are so Sickly as a Society.

by Redstone Promotional Communications / Circkles.com.

To any of you who are familiar with the Amish lifestyle, this may seem like a no-brainer, but we want to point out the specifics that anybody can benefit from.

When have you ever seen an obese Amish person? Or one with diabetes, immune system disorders, or high blood pressure and heart disease? The average American would think a culture that does not believe in modern medicine or vaccines would be plagued with illness all the time, but the Amish are miraculously healthy as a group and have been for centuries. They also have the lowest incidence of learning disabilities and autism. The only 3 cases of autism ever found in the Amish were all in children that had been vaccinated. (1)

Processed Foods:

Staying away from processed foods is notably the biggest reason Amish people are much more healthy than 90% of the American population. Their culture is such that they make all their own foods and never eat anything from a box, can, or that is pre-processed or pre-packaged.

Organic, Sustainable Food:

Growing their own food would be the second biggest reason they are the healthiest people in the U.S. They save their own seeds from generation to generation, so there are no GMO seeds ever used by these people. They also grow organically and with no chemicals of any kind and have done so for centuries while still easily being able to feed all the people in their colony.

Stress-free Living.

When you are stressed, your cortisol levels get elevated which is extremely dangerous for your health in the long run.  Health problems associated with stress include heart disease, adrenal fatigue, hormonal imbalances,  high blood sugar levels, elevated cholesterol and obesity.  The Amish live in a stress free community. They live slow paced, patient lifestyles.  They don’t compete with each other; they created a egalitarian community for themselves where their lifestyles are based on equality, cooperation and harmony. (2) The Amish live the same way they lived 300 years ago and we definitely can learn some lessons from them. They live toxic-free self sustainable lives. They are not plagued with various diseases and they are much healthier than the rest of America. 

Physically Active Every Day.

They walk a lot and are involved in every day physical labor which reflects in their extremely low rate of cardiovascular diseases.  According to David R. Bassett, Ph.D., FACSM, a professor at the University of Tennessee, Knoxville,  “The Amish were able to show us just how far we’ve fallen in the last 150 years or so in terms of the amount of physical activity we typically perform. Their lifestyle indicates that physical activity played a critical role in keeping our ancestors fit and healthy.”

So...you have to ask yourself, "What's wrong with the picture of most Americans?" Answer, we live the wrong kind of lifestyle that is not indicative of health in the least. We're not suggesting you go Amish, but many of the Amish customs can easily be adopted by any household. Such as, doing more housework and yard work by hand for the exercise instead of taking the easy and lazy way to do everything and buying gadgets and machines that do our hard labor for us. Also, making your own food. If you do this smartly, it does not take that much more time than "convenient" food that is highly processed and not healthy. When you cook, always cook extra beans, rice, pasta, whatever and freeze it for another dinner on a night when you might have to work late or don't feel like cooking.

1.) http://healthwyze.org/index.php/component/content/article/295-the-amish-dont-get-autism-but-they-do-get-bio-terrorism.html

2.) http://www.blogtalkradio.com/wellnessexperience/2009/12/04/the-amish-know-how-to-live-stress-free

Foods That Heal: Kale.

Do you know what foods will give you more energy, calm your nerves, act as an anti-inflammatory, help prevent cancers, or help you lose weight? Hopefully this column will help you to have a better understanding of food and its healing properties. The best diet for optimal health is a wide variation of foods, plenty of fresh fruits and vegetables and minimally cooked  and processed whole foods. Sweets, fatty foods, meat, dairy and carbs in moderation.

Therapeutic Properties: Mainly used for its nutrient value, kale is very high in calcium, vitamin A, iron and antioxidants. It has more beta-carotene and leutin (carotenoid) than any other vegetable. It is good against cancers, especially colon cancer and helps regulate estrogen levels. Unfortunately, it is also high in oxalic acid and so should be eaten in moderation. Especially be mindful when juicing this vegetable to not use too much (just 2-3 leaves).

Acid or Alkaline: Highly Alkaline

Significant Nutrients: Rich in calcium, vitamin A, iron. 1/2 C. of cooked Kale has 4810IU of the 5000IU recommended by the RDA.

Phytoestrogen? No, reduces estrogen levels.

How to Use: Steam the leaves or use raw in juice and salads. Is usually less bitter than spinach. There are several varieties of kale in the super markets, with lacinato being the most popular due to it being more mild and tender than the others.

How to Grow: Grows very well in a greenhouse and one plant can be used for 2 or more years if it does not freeze. Just take leaves off the stalk as needed. Outside in the garden it prefers cooler temps, full sun and moist but not soggy soil with good drainage.

 

© 2015 Redstone Promotional Communications / Circkles.com. All rights reserved to images and articles.

 

Widget is loading comments...

About Health Circkles:

We are so far removed from what it is that we need to be healthy, that we are not healthy in the least as a general society To make matters worse, we are so used to functioning at an inferior health level, we are not even aware how much better we could feel, how much healthier we could be, how much more energy we should have, how much younger we could look, until we take the steps in the right direction and give them a chance so we have a comparison. The only way to experience this is to try something different; because what we've been doing obviously isn't working. But we don't, for all the wrong reasons: money, willpower, time, lack of knowledge as to exactly what we need to get there.
Getting back to basics, back to nutrition over convenience and making our own choices rather than advertising and corporations making our decisions for us, and back to logic are the only things that will restore our health, energy and vitality. There is no reason a healthy lifestyle has to be one of denying ourselves or inconvenience.
Health Circkles is structured to give people the tools and information to be healthier within the social, medical, economic and time restraints of our modern world.

 

- Ask a Nutritionist

- Find more health articles in our archives using the Google Site Search above to search by topic, or going to our BACK ISSUES pages. See health product reviews, home remedies, and more in our Health Club.

- Follow us to keep up on what's happening in your world regarding health, nutrition, pet health, going green, sustainable living, gardening and much, much more.

- The brain needs some healthy time too?
Stop by The Cyber Lounge on your way out or read our Motivity Page.

This health section is updated monthly to give our members a chance to view it, so check back the first of every month for new posts. Disclaimer: This page is designed to offer information only on topics the average person can use themselves. It is not meant to be a substitute for professional medical advice.

 

HOME REMEDIES: Staying Awake at Work without Harmful Stimulants.

Almost everybody experiences a decline in alertness and some people even get sleepy by the workday afternoon. Here are a few healthier ways to stay awake without relying on stimulants like sugar or caffeine.

Water: Drink plenty of water. Water keeps your brain and body alert. Being dehydrated will definitely make you sleepy.

Go outside on your lunch break: A short walk at a local park on your lunch break is the best way to revitalize your brain and body. If you can't go for a walk, at least step outside for a break. Just 15 minutes of sunshine every day replenishes your vitamin D levels and lifts your mood.

Eat Energy-boosting Snacks: Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola. Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

Get up and Move: Stand and stretch for a few seconds. Walk away from your desk and get a fresh view and perspective.

 

HERBS:

How to use herbs for maximum benefit. Short and sweet descriptions and uses written by our on-staff Nutritional Herbalist. Always remember that herbs should be treated as a medicine. Almost all of our modern-day medicines are derived from chemical compounds found in herbs and plants. If you have not used a particular herb before, try a half dose at first to make sure you do not have an unfavorable reaction to it.

Hawthorn Crataegus oxycantha

Medicinal Properties: Hawthorn has been used for heart conditions since the 17th century. Believed to strengthen the heart and lower blood pressure. Recent scientific findings show that Hawthorn lowers peripheral resistance to blood flow and acts as a vasodilator. There was some speculation a few years ago that hawthorn was harmful because it contained a digitalis-type compound, but research revealed this herb is rich in flavonoids which have a cardiotonic aspect. In over 100 years of the clinical use of hawthorn, there has never been any toxic reactions reported. Hawthorn is most commonly used for myocardium, hypertension, dysrhythmia, palpitations, shortness of breath linked to heart problems and stressed heart.

How to Use: Tea made with 1 tsp flowers per 1 C. of simmering water and steep 10-15 minutes or, 1 tsp crushed fruit in 1 C simmering water. 1-2 cups per day.

Parts Used: Flowers, leaves, berries.

Growing: Small tree which likes moist soil, alkaline, and open sunny location in order to fruit.

Some Herb Basics: Most herbs work better on an empty stomach. A few exceptions are garlic, goldenseal and cayenne due to stomach upset. Herbs work in a cumulative fashion meaning they are not a "one dose wonder." They need to build up in the system a little, usually within 2-3 doses, before any real affect can be noticed. Fresh herbs always work better than old herbs and science is always proving the fact that a whole herb usually is more effective than one isolated compound of that herb.

 

Order our new Cookbook.

No more searching the web for hours looking for recipes that have not even been tested only to find they don't work. Pop our CD into your laptop, or download the efile onto any electronic device and head for the kitchen!

Make your own ingredients and healthy recipes without pre-packaged, processed ingredients.

Become a Circkles follower and join our Recipe of the Month Club for ways to incorporate Foods That Heal into your meals and get our latest recipes sent to you automatically.

 

NUTRITION CALCULATOR: Use the nutrition calculator below to look up the vitamins, calories, sugar content and overall nutrients of any food.

Circkles is a member of:

EcoFirms.org Member

 

 

February, 2015

Health
and Nutrition Circkles

"The Doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."
~Thomas Edison
Search our Article Archives: