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Nautilus Elliptical - When Did Nautilus Start Making Ellipticals?
Wednesday, November 22, 2006
The Nautilus elliptical machine is an elliptical machine that is designed for the highest quality and the most essential function possible. It is made by Nautilus, the second largest maker of exercise equipment who also makes Bowflex, another high quality machine. There are many products on the market that can give you an ideal workout but sometimes it is important to look at how well the elliptical machine will fit your specific needs, and for that reason, you should take a good look at the Nautilus machines. This line of elliptical machines has been designed to provide you with the elliptical movement that is not only important, but provides comfort and stability that you need in order to get you onto the machine and burning calories.
Nautilus offers many various designs in their models, and is considered to be a higher priced machine, but of the highest quality construction, and extremely durable. One of its top attributes is an automatically adjustable stride to match each individual user and their personal workout, combined with a recording feature that keeps track of the workout and keeping track of the progress. In addition to that, you will get stability and dependability out of your elliptical machine as well. It is easy to see the importance of these things. You need your elliptical machine to provide you with the best performance every time that you get onto the unit. Nautilus offers the ability to get what you want out of your workout, and from the need to have a comfortable machine to the need to have a stable and always performing machine, Nautilus will provide these things to the user of their elliptical machines.
The Nautilus provides for many options to fit all needs – the Nautilus E2000 and E3000 are two of its machines. The E2000 has movable handlebars and articulating foot pedals, with an electromagnetic resistance, ten programs, and sixteen resistance levels. The frame has a 30-year warranty on the frame, three years on parts, two years on parts, one year on labor, and one full year on the wear parts. The E3000 has 20-resistance levels with an electromagnetic self-generating system, requiring no outside power. A motorized brake system and eleven programs costs about $500 more than the E2000. The 30-year warranty on the frame also offers three-year warranty on the parts, two years on the electronics, one year on the labor, and one year on the wear items. One thing that you will find offered throughout the Nautilus line is their ability to provide comfort where you would think there would not be. But, think about it. If you are comfortable while using your elliptical machine, you will be in a better position and have more motivation for you to use that elliptical machine time and time again. Nautilus provides for this level of comfort in most of their models.
Check out http://www.elliptical-trainers-reviews.com/ for articles on the eliptical trainer and a variety of elliptical comparisons.
Cosmetic Acupuncture: A Beautiful Thing
Today more and more Americans are expected to live healthfully into their 70’s, 80’s and beyond. With an increased life expectancy and great improvements in health, many women and men have turned their attention to looking as young as they feel. Billions of dollars are spent annually in the United States on anti-aging creams and cosmetics. Plastic surgery and Botox injections have moved out of the realm of the rich and famous and are increasingly used as a routine first line of defense for anyone looking to take a few years off their face.
There are many people, however, who find the invasive nature and risks associated with surgery or injections more than what they are willing to undergo to look younger. For those who are looking for a safer and more natural alternative, an ancient treatment is taking on a new spin. Lately, aging baby boomers have been turning to cosmetic acupuncture to look younger and improve their health at the same time.
In China, Cosmetic acupuncture was used as long ago as the Sung Dynasty, (960 AD-1270 AD) and was used by the Emperor’s concubines and the Empress herself. It involves the insertion of tiny needles on acupuncture points in the face and on points of the body. Based on the ancient principles of Traditional Chinese Medicine, cosmetic acupuncture works to increase the circulation of energy and blood to the face. This increase in circulation causes more nutrients, collagen and elastin moving to the facial area. Cosmetic acupuncture also works to decrease stress and improve health, which also benefits the appearance of the face.
The effects of cosmetic acupuncture can vary, but may include a more even, glowing complexion, a decrease in fine lines and softening of wrinkles, diminished puffiness around the eyes, and a general lifting of the face, including jowls. In fact, in a 1996 study reported by the International Journal of Clinical Acupuncture, 90% of the 300 participants reported improvements, such as better complexion, diminished lines and wrinkles, and feeling rejuvenated overall. In addition, many people report other health benefits from cosmetic acupuncture, such as improved digestion, decreased stress, less menstrual discomfort, fewer hot flashes, decreased acne breakouts, and less TMJ symptoms, such as teeth grinding.
Almost anyone can benefit from cosmetic acupuncture, but in general, people in good health will see the most improvement in their skin. Smokers, people with poor digestion, and those who suffer from long-term depleting conditions should resolve their health issues before undergoing cosmetic acupuncture. In addition, cosmetic acupuncture may aggravate migraine headaches.
The drawbacks of cosmetic acupuncture include the fact that unlike the immediate effects of Botox or surgery, usually 10 to 12 acupuncture treatments are needed to see results. In addition, while the results are noticeable, they can be unpredictable as to where and how much improvement is achieved.
Many people who have never had acupuncture think of it as a painful therapy. In reality, most people who have had acupuncture would not describe it as painful. There may be mild discomfort when the needles are inserted and some points on the body and face are more sensitive than others. However, your practitioner can use various insertion techniques on those points to minimize sensation. Most people find acupuncture extremely relaxing, and some actually fall asleep while the needles are retained.
Cosmetic acupuncture is extremely safe. There is no risk of disfigurement and no recovery time associated with this procedure. Most clients go back to work after having cosmetic acupuncture feeling relaxed and refreshed. Because cosmetic acupuncture benefits your health and decreases stress while it improves your looks, it is considered a rejuvenating therapy in every sense of the word.
Lynn Jaffee is a licensed acupuncturist at Acupuncture in the Park in St. Louis Park, MN. She specializes in women's health and cosmetic acupuncture. You can reach Lynn at (952) 545-2250 or through her website at www.acupunctureinthepark.com
Younger Looking Skin - Simple tips To Hold Back The Years
If you want to keep your skin in great condition and get younger looking skin, it’s a lot easier and less expensive than you may think.
You don’t need expensive beauty creams, you can simply follow the tips below and you will have great looking younger skin, thats radiant and glowing.
1. Protect
It doesn’t what day cream you use, for younger looking skin you need to have one that has an SPF 15 level of protection.
This goes for days when the sun is not high in the sky.
Sun damage is the major cause of premature skin aging.
You don’t need expensive creams.
One that has SPF 15 for the day and for the night, simply one that you feel comfortable with and is absorbed easily into your skin type, is all you need.
You can spend a few dollars, to several hundred dollars on skin creams, however there will be little difference between them in terms of protecting your skin.
One of the biggest myths of all is nourishing the skin from the outside.
The stories are great and sound convincing, but it’s a shame they don’t work!
If you want to nourish your skin you do it from the inside.
The foods you eat are important. Don’t fall for the hype of the multi billion pound advertising of eternal youth from a pot of cream.
2. Foods to keep your skin young
Multigrain bread
To get plenty of selenium to zap free radicals, which when they get into the body can break down collagen.
Other good foods are shrimps, brazil nuts and sunflower seeds.
Oats
Oats contain silicic acid that is responsible for making the spongy like cells that lie between collagen and the elastin fibres of the skin.
This plumps up the skin making it look more youthful and are great for holding back fine lines.
Alternatives are whole grain wheat, Alfalfa the latter which is a popular supplement.
Goji berries & Muesli
The former contains lots of vitamin C (as do other berries) but these contain 500 times more vitamin C gram for gram than oranges, so you get a potent dose and finally, Muesli for Vitamin E.
These vitamins are great for zapping free radicals and protecting the skin naturally from sun damage.
Other good foods for vitamin C are (other berries as stated above) oranges and grapefruit.
For Vitamin E look for sweet potatoes, Sunflower seeds spinach and avocado or you can take evening primrose oil.
As a general rule you should get at least 3 – 5 servings of fruit and vegetables per day.
Great meats
Get plenty of oily fish and aim for 5 servings per week.
Great sources include: Mackerel, salmon, sardines, herrings and salmon.
These fish contain omega 3. This essential fat helps form prostaglandins which are responsible for keeping the skin subtle and hydrated.
Steak
Lean steak is great for supplying iron an essential nutrient. If you don’t like steak, then you can have mackerel, sardines or dark turkey meat, as an alternative.
Crab
A great source of copper which is an essential mineral for the formation melatin which helps reduce the formation of age spots one of the tell tale signs of skin aging.
Beef, sardines, mussels, lobster and sunflower seeds are also good sources.
Last but not least
3. Drink water and lots of it
We can’t live without it and it’s essential to get plenty to hydrate your skin and flush out impurities. So get 2 – 3 litres a day.
Do the above and
Your skin will look younger and more radiant and you will delay the signs of aging.
One final note, the bulk of the work to keep your skin young comes from the inside, Not the outside.
So forget the miracle creams, nourish from the inside and protect with SPF from the outside and you will have beautiful, radiant, younger looking skin.
MORE FREE INFO
On all aspects of health and more on younger looking skin visit our website for a huge resource of articles, features and downloads and at http://www.net-planet.org/index.html
Seniors: Finding the Right Exercising Plan and Implementing It
Exercising. Isn’t it funny how one word can mean so many different things to different people? For some, the word exercising conjures up thoughts of pain, maybe even torture, and always work, right?
For the enthusiast it means freedom from work, the chance to get the endorphins flowing and experience the thrill of seeing what our body is capable of. Luckily for me, I fall into the later category, and the older I become the more enthralled I am with things like competitive bicycle racing, downhill ski racing and the training it takes to be involved.
As with many things in life, it is often how you approach exercising. For me it is sport related, but it didn’t start out that way, and it probably won’t for you either.
The initial draw was purely social. I’ve been divorced for a number of years and finding attractive, athletic and outgoing women wasn’t going to happen in bars or nightclubs; I knew I’d have a better chance meeting someone of similar interests at a health club.
Over the years health clubs went from bare bones equipment for body builders to the high tech, high-energy super-sized exercise arenas they are today. Now you can get classes in yoga, aerobics, step aerobics, kick boxing, tai chi, spin classes and personal trainers who will put you through your paces several days a week or what ever your budget will allow.
I use my health club in the cooler and wetter months, otherwise I’m outside riding or running…you can still meet nice people that way too.
The key to a healthy lifestyle is to make it yours by:
· Reading magazines that will give you a leg up on the types of things you can try or particular training regimes, sports or activities that interest you.
· Visiting several of the national chains like Bally’s or 24 hour Fitness and see what the different levels of membership offer.
· Visiting the smaller independent local gyms and get the programs available there.
· Join a club like I did for bicycle racing. There you can be specific in the sport your after, meet new people, pick up training at the same time as enjoyment.
Don’t be surprised that after you start a program that you become either very attached or hate it. Finding and getting started in anything isn’t always smooth or easy. To over come this, find a training partner, a friend who is seeking the same outlet with similar goals. Try many programs to find your niche.
For seniors it is very important to start slowly, work up to high-level workouts over a year’s time frame. Chart your progress and initially lay out game plan for the next three months, the next six months and finally over a year. This way, you have a plan to follow, and won’t get lost along the way.
The fun of accomplishing a new program is infectious, the new people you’ll meet will make the whole experience more interesting, and the positive changes in your health and outlook on life will amaze you.
In the end, it’s one man’s opinion…mine.
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50’s, he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines.
You can contact Renninson or read more about his company and the videos they have available at: http://www.goldenyearsvideos.com
My Five Step Antiaging Product Routine To Delay The Aging Process
Choosing the best antiaging product eventually comes down to what suits your skin. There are different skin types to consider when coming up with a reliable antiaging routine and it took me a little trial and error to finally arrive at a regime that suited me. You'll need to do a little due diligence but in the end, the "legwork" you perform will be more than worth it.
Determining Your Skin Type
It's important to remember that all products are not created equal. If you are a little concerned about your skin reacting to various antiaging agents in some products then get some advice. Visiting a dermatologist might be a good option as they will be able to determine what you need to help your skin. A dermatologist report will help you steer clear of certain agents that could prove harmful particularly if you have sensitive skin.
An Antiaging Routine
As a television presenter, I eventually had to seek out an antiaging routine because I found that daily makeup combined with sitting under hot studio lighting was having an effect on the moisture aspect of my skin. Bear in mind that as a guy, deciding to search for an antiaging product routine was a big decision; it's not something one would discuss with his buddies down at the local pub. I sought advice from people who were qualified to make an assessment and this included nutrition experts and skin specialists.
Here is my five step process for combating the ravages of aging:
1. Nutrition... not just in the foods I eat but I take optimal amounts of nutrition in the shape of antioxidants and minerals. Look for a product that can provide the complete range of vitamins and minerals, not just in isolated doses.
2. Stick with a product once you find it doesn't have any adverse effects on your skin. Avoid jumping onto the latest skin care fad that comes along. If you are happy with a product why change? Changing to another brand could cause a reaction of sorts in your skin.
3. Use a combination of a daily cleanser, a toner, a protective emulsion with sunscreen capabilities and eye cream. These four products form the basis of my daily morning routine and I have to say, I have no complaints whatsoever. You'll need to get advice on what works best for you.
4. Some suggest using a night cream but I repeat the cleanser and toner applications combined with the eye cream and it suits me fine although I'm not suggesting that a night cream won't be suitable for you. This is a personal choice.
5. Once or twice a week, use an exfoliating process such as a mask which will help cleanse your skin and open up your pores.
Whatever antiaging product you decide on remember, if you are happy with it, resist the temptation to change it. A combination of a nutrition and skin care based routine is hard to beat.
Dean Caporella is a professional broadcaster. Discover the benefits of an antiaging product along with antiaging news and reviews at http://www.anti-aging-solutions.com
Botox Training and Certification
The best thing about a botox cosmetic injection procedure may seem to be the fact that it takes a short time to administer, approximately 10 minutes. But the fleeting duration in imparting of the Botox procedure should not be taken as to mean that the treatment is to be taken lightheartedly. It is imperative that precautions are taken at every stage of the Botox procedure and only trained medical practitioners be allowed to administer it.
The medical practitioners have to be thoroughly versed in all aspects that go into normal Botox training. They should be aware of the health risks that may accrue from incorrect dosage or an incorrect mode of application. There is always the risk of an accidental low dose and over dose. For best results the Botox injection has to be applied in just the right dose and at the right part of the face. Therefore a comprehensive Botox training is a sine qua non.
Untrained people dispensing Botox in salons, gyms, hotel rooms, home-based offices, and other retail venues may turn out to be cheaper for patients but ultimately it poses a serious health risk. Improper techniques, inappropriate dosages, and unsanitary conditions could result from lack of adequate Botox training. In fact the FDA has made it clear that botox is an instruction drug that should be administer by a trained physician in an appropriate medical setting. Thus, botox training is very important.
Botox treatments should always begin with a consultation during which the doctor will study the patient’s frown and smile lines and decide on an effective treatment. The patient will be asked to fill out a questionnaire that asks everything from the perceived skin type to how much time they spent in the sun to a full medical history. The area of the skin to be treated with Botox is cleaned and local anesthetic administered before the treatment can start. Only a Botox-trained doctor can insure that all the necessary precautions are taken at each stage of the treatment.
To learn more about the pros, cons and risks involved with Botox injections visit the resource center at BotoxGuru.com For information on natural and herbal beauty and skin care products check out PureandNaturalSoaps.com.
All About Botox
You look into the mirror and suddenly find your face scarred by wrinkles. Is it just aging? Too much sun! Or is stress the culprit? The process from which the skin wrinkles is rather complicated, but the treatment can be simple. Botox. Treatment with Botox cosmetic can visibly smoothen your face. Botox will soften moderate to severe frown lines & lines between your brows. An improvement can be seen within days and your youthful face may last up to 4 months, although results tend to vary from individual to individual depending on their living habits and medical profile.
It is a strange twist of medical science that a toxin produced by the bacterium Clostridium botulinum should get used as fountain of youth. That is what Botox is - a toxin produced by Clostridium botulinum. In large, this toxin may cause paralysis or botulism, a disease popularly associated with food poisoning. However, small, diluted amounts of Botox directly injected into specific muscles by trained medical practitioners will cause controlled weakening of the muscles and thereby help remove wrinkles from the skin.
The FDA approval for Botox first came in 1980, when it was discovered that mild amounts of Botox could help cure ailments such as blepharospasm (uncontrolled blinking) and strabismus (lazy eye). It was in April 2002, that Botox gained FDA approval for treatment of moderate-to-severe frown lines between the eyebrows - called glabellar lines. But physicians have been using Botox in enhancing other areas of the face as well.
As a beauty product Botox has certainly arrived. It is impossible for anyone to avoid the Botox craze. Top Hollywood stars are rumored to have gone for it. What about you? Maybe you’re ready to take the plunge or maybe you're just ready to start thinking about it. Whenever you decide to take that prick from a Botox needle, you would better make it sure that it is a fully qualified medical practitioner who is wielding the syringe. For an inaccurately applied Botox treatment has potential to do more damage than good.
To learn more about the pros, cons and risks involved with Botox injections visit the resource center at BotoxGuru.com For information on natural and herbal beauty and skin care products check out PureandNaturalSoaps.com.
Finding an Anti Aging Formula that Works
My mother is constantly complaining about the wrinkles and fine lines that have been appearing on her face. I am not really concerned about these things, but then again, I am not a female. The female gender generally pays more attention to the signs of aging. Maybe this is what some people mean when they say, that men age and gain character, but when women age they look like old maids.
I think that that statement is not fair. It’s obvious that a man initially instilled this mentality about aging. Nevertheless, the cosmetic market has been bombarded by the ever-popular anti aging formula. New anti aging products and brands are being sold at beauty stores and clinics every year. However, it’s difficult to determine the effectiveness of these products unless you test them yourself.
What anti aging formula do you use? Are you using the Este Lauder Fruition or the Clinique Turnaround Cream? Both of these products have some sort of exfoliant as the active ingredient which helps maintain your youthful beauty. Fruit juices are also popular ingredients that are in any quality anti aging formula. They are useful in clearing away the dead skin, making you look younger.
Nowadays, even men are using some sort of new-age anti aging formula. Men can choose from a number of cosmetic lines through the Internet. If you think that it’s great to see a few male skin care systems in the department stores, you’ll be amazed by what’s on the World-Wide-Web. There are countless cosmetic products that are specially made for men in cyberspace.
However, finding an anti aging formula that actually works as advertised can be hard to find. Decent products that prove worthy are often far and few in between. Fortunately, you have a good chance of finding a quality anti aging formula through the Internet. You can check out the reviews and read about what other people are saying. The anti aging formula that can preserve your youthfulness may be just a mouse click away.
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning Anti Aging Formula. Visit our site for more helpful information about Anti Aging Formula and other similar topics.
An Antiaging Skin Care Treatment Routine
Everyone is growing old, there are ways to slow it down, you see them advertised everywhere. A lot of what we see available only cause cosmetic changes to ourselves such as hair dye to cover those nasty grey hairs or make up to cover up our wrinkles and make us look old.
Just tackling the warning signs of aging is not going to be enough to win the fight against getting older. The main thing that displays our age publicly is our skin, with its sagging and wrinkles. We need to attack this core item individually in order to look younger.
An antiaging skin care treatment is a very successful way of beating nature and focusing on needs of our skin. It goes one step further than just solving the warning signs. Understanding the aging process of the skin will help you in maintaining an antiaging skin care treatment routine.
Aging Skin
What we have here are 2 vital components and in order to understand the need for antiaging skin care treatments we have to comprehend them. First off, we will face how the skin is affected by the natural aging process, and then we will focus on the second which is the significance of the skin and its association to the body.
The functions that the largest organ of the body, skin, provides is the reason why skin is so important to us. An important function of the skin is the cooling of the body through sweating, perspiration allows the human body to maintain its 98.6° temperature. Also the skin's capability to be on the frontline in warding off sicknesses is the other vital function.
Loss of elasticity fallout is the wrinkling and sagging of the skin because skin becomes less supple and elastic. Aging results from the loss of collagen from our bodies.
Have you ever noticed the high number of elderly who have heat stroke? This is due to the fact that as we grow older the skin's ability to perspire is lessened therefore the skin loses ability to perspire. A lot of women experience dryness of the skin while going thru menopause, this is because skin creates less oil and therefore a decrease in the skin's moisture occurs. Other aging symptoms that we can see clearly are warts, pimples and discoloration; otherwise known as "age spots".
Antiaging Skin Care Treatment
We should all know that being out in the sun is one of the most sensible ways to take part of an antiaging skin care treatment. Sometimes we are not able to prevent being out in the sun so we should protect ourselves to the maximum, if you don't you can look forward to wrinkles later on in life. Apply a high SPF sun block to any area that may be exposed to the sun, you can also wear protective clothing and head cover.
Do you recall that collagen is the aspect of the body that contributes to the elasticity of the skin? Well maintaining a proper diet of fruits and vegetables and keeping the body hydrated through the daily 8 glasses of water day ritual. One of the goals of an antiaging skin care treatment is the health of the skin and to manage all of this we have nutrition. A nutritionist will assist you with what foods you should eat and how to stay healthy.
Exfoliating is a method that serves removing dead skin from the body, many lotions contain exfoliating ingredients. Your mother put lotion on you growing up, and you put it on your children, why? They stay soft and moisturized of course; we should do this to ourselves as well. Lotions also help retain moisture in your skin. Exfoliating helps keep the pores of the skin clean and helps in maintaining the glow of the skin. This simulation of the skin helps to reproduce and encourage new cell growth and if the new cells get qualities form the old cells, we want to make sure the old cells are strong as well.
If you are truly interested in learning more about skin antiaging then be sure to visit the Antiaging Skin Care Treatment Site. Clive thoroughly recommends this site so check it out today here: - http://www.antiagingskincaretreatmentsite.com. For comprehensive and to the point, antiaging skin care advice.
Anti-aging Creams
Have you ever tried shopping for anti-aging creams and found yourself overwhelmed by the wide array of choices available on the market today?
According to a survey conducted by the American Academy of Dermatology, a whopping 94% of those surveyed are quite confused by the variety of both prescription and over-the-counter anti-aging creams on the market today.
The survey also found out that 69% of women are concerned with the signs of aging, including wrinkles, drying and fine lines while 47% want to see marked improvements of the skin around their eyes and another 18% want improvements to the area of skin around their mouths.
Over-the-counter and prescription anti-aging creams
There are AHA (alpha hydroxyl acid) products available on the market today that remove the outer, dead layers of skin, leaving the face with a fresh and youthful glow. Also available are over-the-counter products with anti-oxidants and vitamins E and C.
There are also retinoids available to counteract the effects of the aging process. This vitamin A cream can help get rid of wrinkles, age spots and fine lines.
Anti-aging creams: Do they really work?
Some anti-aging creams are just like cheap moisturizers. They merely supply moisture and fat to the skin to plump up those fine lines to make the skin appear smoother and younger. The effect of applying these anti-aging creams is not very visible to the eye.
However, most dermatologists agree that a lot of ingredients used today have delivered quite promising results. These are the anti-oxidants, vitamins E and C in particular, including vitamin A and alpha-hydroxy acids (AHA).
Remember, though, that if you want to preserve the youthfulness of your skin, it is best to avoid the sun.
Before buying anti-aging creams, do some investigating first as to its effectiveness. Never part with your hard-earned money without making sure that what you are buying will give you the fresh and younger looking skin you are hoping for.
Anti Aging provides detailed information on Anti Aging, Anti Aging Eye Cream, Anti Aging Treatment, Anti Aging Natural Supplements and more. Anti Aging is affiliated with Anti Aging Skin Care Treatment.
Oily Skin Delay Aging Process
Women with oily skin often hope for an oily skin delay aging process - a slower transition to the thinner more wrinkled skin that we associate with old age. They may not be hoping entirely in vain: though it’s true that women typically experience a drying effect on the skin when they reach menopause, having oily skin to begin with can make that process seem less intense. In addition, having oily skin appears to protect you from the development of those dark patches known as age spots.
Having oily skin and aging isn't all positive however. With the hormone swings of menopause come changes in the sebaceous glands that produce the oil in your skin. You suddenly feel like a teenager again - dealing with embarrassing outbreaks of pimples and patches of oily skin mixed with drier areas much more troublesome than anything you've dealt with before. The challenge of providing both adequate cleansing and needed moisture to this mixed complexion may make you regret hoping for that oily skin delay aging process.
So, "if you have oily skin will that delay aging?" can be a loaded question. You will still need to take extra special care of your skin during this time. The skin around your eyes and mouth and in the throat area tends to be drier and may need added moisture long before the rest of your facial skin. (We all know how signs of aging around the eyes can affect the look of the whole face.) The advice for women with other skin types applies equally to those dealing with oily skin and aging: protect your skin from the harmful rays of the sun and use a good quality, oil free, anti aging skin cream. Eat a healthy balanced diet - for oily skin, pay particular attention to A and B vitamins, and zinc. Choose low fat, high fiber foods and lots of fresh brightly colored vegetables. Don't smoke, or drink excessively.
If you’re experiencing an oily skin delay aging process, continue to use products specifically designed for oily skin. You'll need to cleanse regularly to avoid the problem of active sebaceous glands becoming clogged. At the same time, you need to be sure that you're not being too harsh on your skin, so keep up with regular moisturizing (always oil free products). If you indulge in regular salon facials, your skin care professional can help you map out a regular skin care routine and choose quality products so that you can enjoy all the benefits of oily skin and aging with a minimum of the trials.
Therefore, don't ask "if you have oily skin will that delay aging?" but rather, "what special measures do I need to take to protect my skin to help it retain much of its natural moisture and foster an oily skin delay aging process?" Your oily skin will loose moisture, subcutaneous fat and elasticity as the years pass just like everyone else's, but you can take advantage of the good things in oily skin and aging if you take good care of your skin.
R. Drysdale is a freelance writer with more than 25 years experience as a health care professional. You can learn more about oily skin delay aging process on the AntiAging Information site.
Exercise For People With Dementia
Dementia is common amongst elderly people and affects the memory, reasoning power and other cognitive functions. Patients suffering from dementia often find it difficult to carry out routine tasks such as driving, bathing, dressing and routine household chores. Dementia patients can improve the condition by following the prescribed exercise regimen suggested by a trained medical practitioner. Exercise may include brisk walking, swimming and aerobic exercises. The exercise helps in increasing the blood flow to the brain and the formation of new brain cells.
Aerobic Exercises
Aerobic exercises help in improving their general health, strengthening the hormone and immune systems and increasing blood flow to the brain. Patients can start with ten to twenty minutes of aerobic exercises, depending on fitness levels. The exercise duration can be increased gradually as the patient begins to experience a general feeling of wellness. Aerobic exercises may include jogging, cycling, swimming or any physical activity that rejuvenates the patient’s lungs and heart. Heavy aerobic exercises are however not recommended for dementia patients who have suffered a stroke in the past or have been diagnosed with heart related ailments.
Exercises in resistance and weight training:
Resistance or weight training exercises for dementia patients helps in building lean muscle mass and increasing metabolism. This helps in controlling blood sugar levels, which is very essential, especially for patients who are suffering from diabetes. Diabetes can complicate the existing condition of dementia, as increased blood sugar is harmful for human tissue and cells. Patients can start with lightweights and gradually shift to heavier options, as the body develops lean muscle mass. Initially they can exercise two to three times a week and then increase the frequency.
Flexibility and balance exercises:
The other exercises for dementia patients includes flexibility and balance routines that aim at strengthening the spine and muscles supporting the spine. They help the patients in improving general body co-ordination, which is difficult for the patient. The exercises help the patients to have a better sense of the surrounding space and environment. These exercises may include bending, stretching and tai chi to help in improving the mind-body co-ordination. The patients can take the guidance of a trained therapist, who will suggest the right movements and the frequency.
Dancing:
Dementia patients can also opt for alternative exercise forms such as dancing, which could be included in the aerobic exercise regimen. Dancing is a good option for people who find it boring to engage in weight training or the standard exercises. Dancing can be very beneficial for dementia patients as it combines the benefits derived from various forms of exercises such as aerobics and flexibility and balance exercises. Dancing can help dementia patients in reducing some of the mobility problems that arise due to the ailment.
Dementia is a disease that affects the normal functioning of the brain. It is important for the patients to regularly engage themselves in metal exercise apart from the physical exercises. Mental exercises may include solving puzzles, riddles or playing board games. Family and friends need to realize that love and affection are as necessary as exercise.
If you need to learn more about exercise for people with dementia or dementia symptoms click on over to Mike Herman's site http://www.Answers4Alzheimers.com
Brain Health: Can Certain Nutrients Keep Us Sharp As Tacks?
The brain is an extremely complex organ that continues to amaze researchers in neuroscience. It houses several important glands and is responsible for controlling movements, recalling memories, and a multitude of other tasks in the human body. It is no surprise that there is tremendous interest in keeping the brain healthy. Previously separate schools of research that focused on psychological or biological functions of the brain have now merged into more complex areas of research that combine multiple disciplines of science, such as psychoneurobiology and psychoneuroimmunoendocrinology. It is clear from these multidisciplinary approaches that the brain (and spinal cord) are plastic systems capable of being “rewired.” The ability of the brain and connecting nervous systems to communicate with each other and the rest of the body and make alterations as needed are directly influenced by components of the diet. There is a fair amount of scientific literature detailing the effects of specific dietary components on the brain during development, aging, and various pathological conditions. There is much less information available on their role for normal, healthy, adult brain function. This article overviews the roles and limitations of a variety of nutrients promoted.
Assessing cognitive function
Research studies use various methods to determine cognitive performance. These methods range from answering questions that measure short-term memory to making decisions that affect reaction time. Changes in cognitive performance are assumed to de due to cerebral changes. Another assumption is that all of the subjects decline or improve at the same rate. It is also assumed that snapshots of cognition (that are called tests) within a clinical trial can document such effects. These assumptions may be flawed in several areas. There are multiple biological and social-psychological factors that influence cognitive changes during the life cycle (particularly during development). Individual responses to nutrient deficiencies may vary so that a given test may overlook significant changes in status, especially if it is outside the scope of the test, for example if only learning was assessed, improvements in memory may be missed. One way to deal with this is a battery of tests administered periodically over a fairly long time period so that changes are more likely to be measured.
When To Start A Dietary Intervention
A problem with research examining the effects of a particular supplement on cognitive development or decline is timing of the intervention. Subjects can’t be forced to develop a disease, so research is left at the mercy of studying people after a diagnosis occurs. This means most research interventions do not occur until after the disease has reached a point that warrants a clinical diagnosis. The logical argument is to start the nutritional intervention earlier, when the people are “healthy.” The dilemma is that until earlier interventions are actually studied, the outcome is not really known. However, people at risk for a given condition may not want to wait until the research is done. Calcium and osteoporosis is an example where intervention early in life can make significant differences later in life. It seems logical to assume that other nutrients will have a similar effect on long-term health, but we often don’t know for sure. From a practical point of view, if a supplement has safety data behind it, risks can be minimized as long as it is not abused, contraindications are considered, and the condition is monitored by a competent healthcare practitioner.
The Developing Brain and Cognitive Functions
Malnutrition is known to cause morphological and functional alterations in the cortical neurons of infants, which may partially explain the neuropsychological deficits in these children (1). Depending on the marker for brain function that is used, an argument could be made that any essential nutrient is also essential for brain development due to either direct or indirect effects. Therefore, only iron, a-linolenic acid, and folate/folic acid will be briefly discussed. Insufficient maternal intake of the essential mineral iron has detrimental effects on the infant, including impaired psychomotor development, immune responses, and muscular strength (2). Deficits in psychological function and alterations in electroencephalograph (EEG) readings are also found in children with iron deficiency anemia (3). This has led some groups to propose that high-risk iron deficiency anemia populations consume supplemental iron, however there is very little data on pregnancy outcomes for either mother or baby after supplementation (4). A prudent recommendation would be for monitoring of maternal iron stores to determine if iron supplementation is warranted.
The fatty acids a-linolenic acid (aLA) and linoleic acid (LA) are essential fatty acids in humans that play a structural role in cellular membranes (which influence the activities of membrane-linked molecules) and serve as precursors to second messengers. aLA serves as a precursor to docosahexaenoic acid (DHA). DHA is a polyunsaturated fatty acid (PUFA) present in high concentrations in the brain. Deficiencies in aLA lead to decreased levels of DHA in the brain (5). Since fetal plasma concentrations of fatty acids are highly correlated with maternal plasma concentrations (6), the implications are that maternal dietary intake influences fetal DHA levels. Also DHA concentrations decrease in formula-fed infants vs. breast-fed infants (7), implying that infant dietary intake also influences DHA levels. The provision of DHA in breast milk is only one reason why breast-feeding is encouraged by various health organizations. While it is generally accepted that fatty acid intake influences brain function, the underlying mechanisms have not been elucidated. Studies on formula-fed infants supplemented with DHA indicate no additional benefits on developmental markers (8, 9). Prudent strategies should emphasize sufficient quantities of aLA and DHA in the maternal diet and encourage breast-feeding of the infant.
Folic acid has been heavily researched with respect to brain development due to the incidence of neural tube defects during and after folate-deficient pregnancies. In 1991 a landmark study clearly demonstrated a decrease in neural tube defects in high-risk pregnancies after supplementation with folic acid (10). This has led to recommendations from the American Academy of Pediatrics’ Committee on Genetics that healthy women consume 0.4 mg of folic acid per day, while high-risk populations consume 4 mg per day (11). Since an ideal supplementation strategy would start one month prior to pregnancy and many pregnancies are unplanned, routine supplementation is often encouraged. Apart from a reduction in the incidence of neural tube defects and possible low birth weights, there is not enough evidence to evaluate whether folate supplementation has any further maternal or fetal effects on clinical outcomes (12). While there is no doubt that folic acid is important for the developing nervous system, little is known about the mechanisms. Folate is involved in 1-carbon metabolism methylation reactions, and maintenance of neuronal and glial membranes. A folate deficiency could impair DNA, protein, or lipid synthesis leading to altered neuronal growth and development resulting in neural tube defects.
Other nutrients that have been implicated during development of the brain and spinal cord include zinc, iodine, and choline. Numerous animal studies have demonstrated that zinc and choline are vital to brain health (13, 14). However a recent review concludes “There is insufficient evidence to evaluate fully the affect of zinc supplementation during pregnancy” (13). Ingestion of cooked chicken egg yolks appears to supply sufficient choline for maternal and fetal needs, making supplementation unnecessary unless eggs are not part of the diet (14). “Iodine deficiency results in a global loss of 10-15 IQ points at a population level and constitutes the world’s greatest single cause of preventable brain damage and mental retardation” (15). Given the variety of nutrients that appear to be involved in brain development, it may seem wise for women to ingest a multivitamin/mineral (MVM) supplement routinely for prevention. However, there is limited research on the effects of a MVM supplement during pregnancy. Some papers have stated that outside of iron and folic acid, there is little benefit for ingestion of additional nutrients (16). However, one study has indicated that a supplement containing 60 mg of iron, 250 mg of folate, and 15 mg zinc improves maternal zinc status and may improve fetal neurobehavioral development (17). Given the risks of being nutrient deficient versus the risks of developing a nutrient toxicity, in the final analysis it seems that prenatal vitamins would be worth the risk, as it is unlikely that doses as mentioned above would pose side effects to the mother or baby.
Studies examining relationships between micronutrients and cognitive functions have also been done with adolescents. Biscuits fortified with iron (5 mg ferrous fumarate), iodine (60 mg potassium iodate), and b-carotene (2.1 mg), and a sugar-based cold drink providing ~90 mg vitamin C with 60 mg potassium iodate were given to 6-11 year old children from a poor rural community for five days per week for 43 weeks (18). Significant improvements were reported in the micronutrient status for the supplemented group, including fewer missed school days, but no effects were found on cognitive function or short-term memory. In another study administering iron (650 mg of ferrous sulphate) twice daily to non-anemic high school girls for 8 weeks, both verbal learning and memory improved (19). Another study administered a high dose MVM supplement to adolescents for 12 months and found an improvement in cognitive functioning for females but not males (20). Collectively, it appears that these studies indicate that multiple vitamins and minerals may be involved in cognitive functions. Ideally the diet would be varied enough to meet the requirements for all of these nutrients, but in poor, uneducated, or inappropriately supervised environments, children will most likely not receive adequate nutrient intakes. Under these conditions, supplementation with a MVM may be prudent. For the healthy child with a normal micronutrient status, there is little evidence that additional supplementation is warranted in order to improve cognitive function.
The Adult Brain and Cognitive Functions
A variety of supplements are marketed as capable of improving brain functions, such as short term-memory. Many of these claims are based on studies using clinical populations. Many of these agents work by increasing levels of one or more neurotransmitters (NTs) in the brain. The presence of high concentrations of these agents leads to an increase in NT production that results in improved brain functions. NTs are molecules that allow neurons to send electrical signals to other cells and/or neurons. This simplistic overview, however, underscores the fact that all components of the metabolic pathway must be present for significant elevations in NT levels to occur. A generalized critique against dietary supplements is that key ingredients for the metabolic pathways are often missing or the doses are too low to be effective. The following section takes this into account and will outline key nutrients to complete the metabolic pathway for NT production.
Tryptophan (Try) is an essential amino acid that can serve as precursor for serotonin production. Numerous studies have demonstrated that Try availability to brain neurons influences the production of serotonin (21). The changes in serotonin levels can produce changes in sleep and mood patterns. While Try ingestion appeared to have promise, the effects are rather subtle when compared to potent drugs. Recent evidence indicates that Try depletion does not affect mood, memory, anxiety, and attention (22). It is conceivable that small segments of the population may be affected by Try fluctuations to a greater extent. Effective doses of Try supplementation studies range from 6-10 grams per day or 70-100 mg per kg of body mass. Regardless, Try is no longer available off-the-shelf due to outbreaks years ago of eosiniphilia myalgia syndrome (EMS), an increase in eosinophils with myalgia.
Another amino acid used to increase specific NTs is tyrosine. Tyrosine is converted into L-dopa, dopamine, norepinephrine, and then into epinephrine. Research on the effects of tyrosine in diseased populations has not been very promising. Research on healthy subjects appears to have more benefit. Ingestion of doses ranging from 100-150 mg per kg of body mass elevated catecholamines and improved cognitive function during stressful conditions (23, 24). Usually these doses are divided into three smaller doses taken during the day between 8 AM to 5 PM. Given the number of steps involved in the conversion of tyrosine into epinephrine, there appear to be several points at which the process can be halted due to insufficient cofactors. Ascorbic acid, pyridoxine, and S-adenosyl-methionine are agents that are also involved in the production of epinephrine from tyrosine. While ingestion of all these agents simultaneously appears to have theoretical support, this strategy has limited scientific evidence to support it would work any better than the ingestion of tyrosine alone. The development of amino acid imbalances leading to other complications is the primary concern for long-term tyrosine ingestion (or other amino acids). Whether the initial benefits experienced in healthy individuals are maintained chronically also requires further research.
Choline, CDP-choline, and lecithin have been promoted as potential memory boosters. There is evidence that in specific clinical situations, choline levels may be lower and hence a therapeutic effect may be achieved by administering the aforementioned supplements. In patients who require long-term total parenteral nutrition (TPN), choline levels may be lower than normal (it is not included in the TPN formula) and both verbal and visual memory may be impaired. Adding 2 g of choline chloride to their TPN regimen may improve verbal and visual memory (25). These findings are contrasted by lack of an effect of an oral challenge of 50 mg/kg of choline bitartrate on brain choline metabolites (26). This would suggest that choline supplementation would have little effect on normal subjects. Whether this holds true for other forms of choline and/or delivery methods requires further research.
The Aging Brain and Cognitive Functions
With aging there is increased prevalence of atrophic gastritis with hypochlorhydria or achlorhydria in 20-50% of the elderly (depending on the diagnosis and definition used) (27). The physiological consequences include altered gastric secretions and nutrient absorption. This partially explains why B vitamin deficiencies are common in the elderly. These deficiencies are associated with various neurological and behavioral dysfunctions. Healthy elderly subjects with low intakes or blood concentrations of folate, vitamin B-12, riboflavin, and vitamin C scored poorly on memory tests (28). While some studies indicate a beneficial effect of supplementation with B vitamins in the elderly (29), most studies generally indicate that supplementation of B vitamins has minimal effects, if any, on memory and other cognitive functions (30, 31). Homocysteine levels are high during inadequate folate and vitamin B-12 intakes and thus serve as a marker for these nutrients. While previous studies linked high homocysteine levels in elderly people with cognitive dysfunction, recent evidence indicates there is no correlation between the two (32). It is thought that B vitamin supplementation may have the greatest effect on the cognitive functions of healthy older adults who have had low plasma concentrations of B vitamins for less than one year. In pathological conditions or when B vitamin deficiency (especially folate) has persisted for longer than one year, it may simply be too late to reverse impairments in brain neurons. If severe deficiencies are allowed to persist, atrophy of brain regions may occur such as the atrophy of the neocortex that occurs with folate deficiency in Alzheimer disease (33). Regardless of whether or not B vitamins improve existing cognitive performance, if blood concentrations are low, further cognitive impairments can develop. Given the poor food intakes and poor nutrient absorption of this population, supplementation with a MVM would seem prudent.
During normal aging and various neuropathologies, there is evidence of increased oxidative stress in the brain (34). Ingestion of known antioxidants such as vitamin C, vitamin E, selenium, coenzyme Q10, n-acetyl-cysteine (NAC), lipoic acid, flavonoids, and other phytonutrients have been promoted to reduce free radical damage and prevent declines in cognitive function. While numerous animal studies support the above claims, research on humans is more limited. One study indicated that among people aged 65 and older, higher ascorbic acid and beta-carotene plasma levels are associated with better memory performance (35). Another study indicated that decreasing serum levels of vitamin E per unit of cholesterol were consistently associated with increasing levels of poor memory, while serum levels of vitamins A and C, beta- carotene, and selenium were not associated with poor memory performance (36). These epidemiological studies are correlative and other factors may have impacted the findings. Collectively they do tend to support that higher antioxidant concentrations are associated with a higher performance on memory tests. Unfortunately, there is insufficient information to recommend exact doses and nutrient combinations or at what stage of the life cycle an antioxidant intervention should be implemented. 400 IUs of vitamin E and 500 mg of vitamin C appear safe doses for daily consumption in older adults. Additional antioxidant benefits can be achieved from generous consumption of spinach, blueberries, grapes, onions, and strawberries as part of the diet.
Acetyl-L-carnitine (ALC) is a unique compound that offers potential in a variety of areas. Orally ingested ALC is absorbed and readily crosses the blood-brain barrier. Animal studies indicate that it can improve neuronal energetics and repair mechanisms while modifying acetylcholine production in the brain and spinal cord. Positive results have been found in various clinical pathologies including HIV, Alzheimer’s dementia, depression in the elderly, and peripheral neuropathy (37-41). ALC structurally resembles acetylcholine. Functionally it can mimic a variety of neurotransmitters and is involved mitochondrial metabolism. The multiple roles of this molecule indicate that is has widespread potential in a variety of clinical conditions as well as counteracting declines in ALC levels that occur with aging. Doses as high as 3 g/d taken in 1 g doses tid have been safely tested, with nausea being the most common side effect. While it appears safe and has many theoretical applications, more research is needed to determine appropriate dosing strategies and timing of intervention protocols. There is little scientific evidence thus far that it can enhance brain function in normal healthy people, although an argument could be made that it may prevent the decline in memory that occurs with aging.
Phosphatidylserine (PS) and S-adenosyl-methionine (SAM) are additional supplements with potential for the aging brain. Research using middle-aged rats indicates that PS derived from soy lecithin or bovine cortex can improve cognitive function (42). Research on humans indicates that 300 mg/d can also improve cognitive function in the elderly (43). Long-term studies indicate that PS is safe. Animal studies indicate that SAM can prevent brain neuronal cell death and minimize oxidative stress. A meta-analysis of various studies on humans indicated that SAM has few side effects and may be a potentially useful treatment against depression with oral doses up to 1,600 mg/d (44).
Combining nutrients
Given that many of the agents overviewed have the potential to act synergistically, it could be theoretically predicted that any improvements in cognitive function would be potentiated. Research on rats with brain lesions determined the combination of vitamin B-12 with egg phosphatidylcholine worked better than either separately for improving memory in the Morris water maze task (45). A seven-step complementary medical program was developed that included:
1. Nutritional modification: A 15% fat diet.
2. Nutrient supplementation of 800 IU vitamin E (part of a MVM package), PS 300 mg/day, coenzyme-Q-10 100 mg/day, and ALC 750-1500 mg/day.
3. Herbs: Ginkgo Biloba 120 mg/day.
4. Medication: Deprenyl 5-10 mg/day.
5. Hormone Replacement: 50-100 mg of either DHEA or Pregnenolone, both precursors of estrogen, were prescribed.
6. Mental training: Headline discussions etc. enhance dendritic sprouting.
7. Mind/Body Exercises: Aerobic reconditioning, stress management via meditation and yoga.
The program was found to have a “potent therapeutic impact in patients with age-associated memory impairment” (46). These results, while rather limited (i.e. a study on rats and an abstract), do point to the potential of nutrient mixes that may safely and effectively be used to maintain and/or prevent declines in brain function.
References upon request.
Thomas Incledon, PhD(c), RD, LD/N, NSCA-CPT, CSCS, RPT has been involved in research on how to enhance health and human performance for over 17 years and is considered one of the worldwide leading experts on effective health and performance strategies. He is the Chief Executive Officer of Human Health Specialists. Tom can be reached at tom@thomasincledon.com or (480) 883-7240. Visit our websites at http://www.ThomasIncledon.com, http://www.HumanPerformanceSpecialists.com, http://www.HumanHealthSpecialists.com
Bone Health: What Works Now and What Looks Promising
Bone is living tissue that constantly undergoes remodeling - old bone is replaced by new bone. Osteoporosis is the most common human bone disease and is characterized by low bone mass or bone mineral density (BMD) and loss of bone tissue. Osteoporosis develops when bone that is lost is not replaced by new bone. This results in a decreased bone mass and the increased risk for fractures. The many common causes of osteoporosis range from lack of physical stress (exercise) on the bones, malnutrition, low hormone levels (ie estrogens, androgens, IGF-1), and old age. Secondary causes may be due to glucocorticoid therapy, where cortisol-like compounds, usually given to control inflammation, increase the rate of bone loss.
Osteoporosis was once viewed as a disease that primarily concerned older women due to decreasing levels of estrogen during the postmenopausal years. Estrogen causes increased osteoblastic (bone formation) activity and after menopause, minimal estrogen is secreted from the ovaries. However, since the recognition of The Female Athlete Triad, osteoporosis, osteopenia, and stress fractures are now a concern for much younger women. It is also evident that more and more men appear to be developing osteoporosis as well. According to the National Institutes of Health (NIH), 10 million people have osteoporosis and another 18 million have low bone mass, with the odds favoring that these people will also develop osteoporosis (1). This is very unfortunate because osteoporosis is largely preventable.
The NIH defines osteoporosis as a “skeletal disorder characterized by compromised bone strength predisposing to an increased risk of fracture.” A common mistake is to think of osteoporosis simply as the result of bone loss. For individuals that never reach optimal bone mass, osteoporosis may develop without substantial bone loss. For further reading on osteoporosis, the NIH Consensus Statement at (INSERT URL HERE) is an excellent place to start. This article will cover more recent developments, address some ongoing concerns, and offer some practical interpretations.
Exercise: What Do We Need To Do?
To improve the quality of their bones, people need specific exercise programs and directions on how to do the exercises. In the case of young female athletes who may be over-exercising, an appropriate recommendation may be to reduce their training volume. This article will assume that the individual is older and lack of exercise is the problem. It’s clear that not all exercise protocols are effective, so the focus will be on what has been proven in research and what is applicable today. There is a strong relationship between muscle mass, strength and bone density (2, 3). A simple interpretation is that in general, stronger people have stronger bones. In controlled studies where subjects were strength-trained, bone density also increased, thus lending support to cross-sectional studies (4, 5). Recent research using rats even suggests that resistance exercise may be more beneficial than aerobic training for stimulating bone formation (6). While there is no guarantee the same results will be found in people, animal studies do allow researchers to exert greater control over the study as well as study mechanisms that may be difficult to study in people. Unlike pharmacological and nutritional approaches, strength training can influence multiple risk factors for osteoporosis and other diseases by increasing strength, balance and muscle mass simultaneously.
Strength training or resistance exercise is not simply going to the gym and “pumping iron.” A properly designed program can address balance, flexibility, cardiovascular conditioning and agility. These are often overlooked fitness components that can easily be incorporated into a program. Programs are designed based upon what a client has available to them (equipment, location, etc) and what they can actually do (physical limitations, contraindications, personal goals, etc). In previous research elderly subjects lifted food items (ie soup cans, bags of potatoes, milk containers, etc) and improved their strength, muscle mass, bone density, body composition and mental outlook.
Research in the past had older subjects lift weights in a very slow and controlled fashion because of the fear that fast or explosive movements may harm them. Today things are approached very differently. One of the consequences of aging is that there is a decrease in function in faster twitch motor units and hence muscle fibers. Observations so far indicate that power-type training in the elderly may be very beneficial in multiple areas, including improved speed, a decrease in medications for blood pressure, blood glucose control, and decrease in depression. It’s easy to get depressed when you can’t move around.
A properly designed exercise program is preceded by a doctor’s approval and a physical assessment to determine the individual’s functional capacity, joint integrity, and muscular strength. For example if a subject has weak legs and is without joint problems, single legged squats to a bed or chair can work well. Initially the range of motion is limited, and with improvements in strength and balance, the range of motion is increased. The chair or bed provide a safety measure so the subject does not squat too deep too fast. Push-ups and straight leg sit-ups (on a bed or carpet with the lower back pushing down against the bed/carpet) are also very effective movements. Try to select movements that make balance difficult, use primarily body weight (or some fraction) as resistance, use full range of motion unless contraindicated, and emphasize the lifting phase at a one or two tempo (subject says “one” or “one-two” and tries to complete the movement at the same time), with the lowering phase usually about twice as long. The main point here is that we know resistance exercise works to increase or prevent loss of bone mass (with many other positive benefits), now let’s see how we can make it fun, yet appropriate for the people we work with.
Diet: What Can We Recommend?
Recommending an increased intake of dairy products along with some sunlight will work with some people, but usually not most elderly clients. Other dietary factors be bone saving. Fruit and vegetable intake has a positive relationship with bone density (7, 8). While there may be other explanations for these positive relationships, there is overwhelming evidence that supports their prudent recommendation. The standard recommendations apply - five to nine servings each day for adults, with lots of variety. Results of the Framingham Osteoporosis Study indicated that even after controlling for multiple factors, a lower protein intake increased bone loss (9).
Studies on rats indicate that high protein diets do not adversely affect bone turnover and in support of the Framingham Study, show that low protein intake lowers IGF-1 and induces IGF-1 resistance in osteoblasts (10, 11). Given that most elderly people consume insufficient protein, a low protein intake appears to be more of a concern than a high protein intake when it comes to preventing osteoporosis. While terms such as high and low are often used based upon the relative percentage of calories contributed to the diet from protein, this can be very misleading. A better strategy to determine the adequacy of protein intake is relative to body mass and activity pattern of the individual. The RDA for protein is .8 g/kg of body mass. However, strength training increases the upper recommendation to as high as 1.8 g/kg of body mass.
Soybeans and flaxseed (oil or meal) are excellent sources of phytoestrogens. Phytoestrogens are plant chemicals that can modulate estrogen function. Many phytoestrogens have been implicated either indirectly or indirectly to have an impact on bone turnover. While there still isn’t enough evidence to say exactly how these foods may influence bone tissue, there is sufficient evidence to warrant recommending their consumption. Given the common problem that older people have of eating enough calories, the real trick is how to get this group to actually eat what may help them. For other groups, many people just don’t see the value in taking time to plan out and make all the healthy foods they know they should be eating. A practical example that has worked very well for some people is to make smoothies or some type of blended mixtures. A scoop of why protein mixed in with some frozen berries and flaxseed meal supplies lots of nutrients that can benefit bone. It is quick, convenient, can be stored for later consumption and transported to another location. For variety, switch between flaxseed oil and meal, use different fruits, and alternate between soy and whey proteins.
Supplementation: Do We Really Need Everything On The Market?
It’s clear that supplements (and drugs) can be effective when compared to a placebo. What is not so obvious is whether or not supplements to prevent bone loss work any better than eating a diet that provides similar nutrient values as in the supplements. Collectively most studies support the notion that if people get enough calcium, vitamin D, vitamin K, and boron from their diets and lead an active lifestyle, they will achieve and maintain healthy bone densities. The dilemma is that substantial portions of the population do not get the required amounts those nutrients. While counseling is often tried, this group is usually comprised of older adults who may have deeply established lifestyle patterns. Supplementation may be an appropriate recommendation as long as they remember to take the appropriate pills in the correct doses at the correct times.
Calcium is the most important specific nutrient for developing peak bone mass and preventing bone loss. Recommended intakes of calcium to prevent or treat osteoporosis are 1,000 - 1,500 mg per day for older adults. Calcium may displace or be displaced from being absorbed by other minerals. Calcium supplements should generally be taken at separate times from other mineral supplements or foods that contain minerals if one wants to maximize calcium absorption. They can be taken with juices and vitamins. Vitamin D is needed for optimal calcium absorption and has a recommended intake of 400-600 IUs per day. Vitamin D on its own has limited therapeutic value for people with normal vitamin D levels (12), but can increase bone density in people with depressed serum levels (13).
Since so much research has focused on calcium and vitamin D, other dietary constituents are often overlooked. Boron initially received attention for use as an intervention to treat and prevent arthritis. In parts of the world where boron intake are less than one milligram per day, arthritis incidence rates are 20-70%. In other places where boron intakes are three to ten milligrams per day, arthritis occurs in 10% or less of the population. A significant favorable response has been reported with 6 mg per day. The combination of 45 mg/d vitamin K2 and .75 micrograms of vitamin D3 increases bone density in post menopausal women with osteoporosis (14). Vitamin C is also correlated with increase bone density in postmenopausal women taking calcium and undergoing estrogen therapy (15). The supplement intake ranged from 100-5,000 mg/d with an average intake of 745 mg/d.
One supplement that has received lots of marketing attention is ipriflavone. Ipriflavone is a synthetic isoflavone sold over the counter. In some European countries it is considered to be one of the first and most effective treatment approaches to combating osteoporosis. Studies on ipriflavone however offer mixed results, with some indicating that it increases bone mineral density and others indicating that it does not. A recent study published in JAMA indicated that there was no effect on bone mineral density and that lymphocyte concentration decreased significantly (16).
Several companies have produced supplements marketed as anti-osteoporotic agents. Based upon the doses above, a supplement recipe for osteoporosis would consist of 1,000 - 1,500 mg/d of calcium, 400-600 IUs of vitamin D/d, 745 mg of vitamin C/d, 45 mg/d of vitamin K and 6 mg/d of boron. There is no research at this point in time that has examined the effects of simultaneously giving all of the above agents on bone density. Whether or not the combined use these supplements is more effective than some smaller combination is a matter of opinion. The most appropriate place to try this supplemention protocol is in clinical practice where a competent professional monitors patients. A greater concern is that individuals may self-prescribe these agents without monitoring and/or guidance from a competent professional.
Putting It Into Practice Today
One of the problems with research on preventing bone loss or increasing bone mineral density is that there are many variables to control for. Activity patterns can vary considerably and the results of a nutritional intervention may reflect the synergistic effects of nutrition plus exercise, even though only the nutritional component was carefully monitored. Another issue is that when bone mineral density has reached a certain critical point, significant interventions from a statistical perspective may mean little from a practical perspective. That is while the subject’s bone density increased, they may still fracture their bones at the same rate as before the study. This makes interpreting the results somewhat problematic.
A simple and prudent strategy is to get people to perform resistance exercise where balance is challenged (ie they work against gravity). The program should incorporate progression so as they get stronger, they will perform more challenging tasks. The diet should provide at least .8 g/kg body mass per day and not more than 1.8 g/kg per day if resistance training. It is generally understood that most nutrients can be obtained from the diet, however a substantial portion of the population has signs of low levels for one or more nutrients relating to bone health. While recommendations for lifestyle modifications are certainly warranted, compliance does not appear to be very high over the long-term. Supplementation of one or more of the following may be warranted: 1,000 - 1,500 mg/d of calcium, 400-600 IUs of vitamin D/d, 745 mg of vitamin C/d, 45 mg/d of vitamin K and 6 mg/d of boron. Ideally such strategies would occur under the guidance of a competent professional.
References
1. Anonymous, Osteoporosis prevention, diagnosis, and therapy. JAMA, 2001. 285(6): p. 785-95.
2. Huuskonen, J., et al., Determinants of bone mineral density in middle aged men: a population- based study. Osteoporos Int, 2000. 11(8): p. 702-8.
3. Proctor, D.N., et al., Relative influence of physical activity, muscle mass and strength on bone density. Osteoporos Int, 2000. 11(11): p. 944-52.
4. Kerr, D., et al., Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. J Bone Miner Res, 2001. 16(1): p. 175-81.
5. Ringsberg, K.A., et al., The impact of long-term moderate physical activity on functional performance, bone mineral density and fracture incidence in elderly women. Gerontology, 2001. 47(1): p. 15-20.
6. Notomi, T., et al., A comparison of resistance and aerobic training for mass, strength and turnover of bone in growing rats. Eur J Appl Physiol, 2000. 83(6): p. 469-74.
7. Tucker, K.L., et al., Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr, 1999. 69(4): p. 727-36.
8. New, S.A., et al., Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr, 2000. 71(1): p. 142-51.
9. Hannan, M.T., et al., Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study. J Bone Miner Res, 2000. 15(12): p. 2504-12.
10. Bourrin, S., et al., Dietary protein restriction lowers plasma insulin-like growth factor I (IGF-I), impairs cortical bone formation, and induces osteoblastic resistance to IGF-I in adult female rats. Endocrinology, 2000. 141(9): p. 3149-55.
11. Creedon, A. and K.D. Cashman, The effect of high salt and high protein intake on calcium metabolism, bone composition and bone resorption in the rat. Br J Nutr, 2000. 84(1): p. 49-56.
12. Hunter, D., et al., A randomized controlled trial of vitamin D supplementation on preventing postmenopausal bone loss and modifying bone metabolism using identical twin pairs. J Bone Miner Res, 2000. 15(11): p. 2276-83.
13. Kantorovich, V., et al., Bone mineral density increases with vitamin D repletion in patients with coexistent vitamin D insufficiency and primary hyperparathyroidism. J Clin Endocrinol Metab, 2000. 85(10): p. 3541-3.
14. Iwamoto, J., T. Takeda, and S. Ichimura, Effect of combined administration of vitamin D3 and vitamin K2 on bone mineral density of the lumbar spine in postmenopausal women with osteoporosis. J Orthop Sci, 2000. 5(6): p. 546-51.
15. Morton, D.J., E.L. Barrett-Connor, and D.L. Schneider, Vitamin C supplement use and bone mineral density in postmenopausal women. J Bone Miner Res, 2001. 16(1): p. 135-40.
16. Alexandersen, P., et al., Ipriflavone in the treatment of postmenopausal osteoporosis: a randomized controlled trial. JAMA, 2001. 285(11): p. 1482-8.
Thomas Incledon, PhD(c), RD, LD/N, NSCA-CPT, CSCS, RPT has been involved in research on how to enhance health and human performance for over 17 years and is considered one of the worldwide leading experts on effective health and performance strategies. He is the Chief Executive Officer of Human Health Specialists. Tom can be reached at tom@thomasincledon.com or (480) 883-7240. Visit our websites at http://www.ThomasIncledon.com, http://www.HumanPerformanceSpecialists.com, http://www.HumanHealthSpecialists.com
Nutrition and Aging
Good nutrition and aging slowly go hand in hand. This conclusion becomes self evident once we realize that aging is merely the cumulative effects of wear and tear that our cells receive as we go through life. Eating well to provide the body's tissues with optimal resources for maintenance and repair can only be helpful. Medical research in recent years has not only revealed many ways that nutrition influences disease processes, but also many ways that it affects healthy maintenance and function of tissues and organs.
Nutritionists today will give the same general advice to those seeking diets to slow aging as they will to individuals looking for a diet that is simply healthy. It's advice we're all used to hearing, but often bad at following: enjoy foods that are low in fat, particularly saturated and trans fats, and high in fiber. Include a variety of fruits and vegetables and stick to proteins of plant origin as much as possible. For those with a particular interest in nutrition and aging, foods that are high in antioxidants may be stressed. These include brightly colored fruits and vegetables, whole grains, nuts, herbs and teas.
Antioxidants aren't only for diets to slow aging! They are important for all of us, as they help to ward of many diseases and keep our cells healthy and regenerating even when we're young. Of course, no matter how young we are, all of us are getting older and it's never too soon to think about nutrition and aging. A little effort early on can pay big dividends in healthy productive years later.
To put together a good personal plan for nutrition and aging, consult a professional dietitian. He or she will be able to help you assess your current diet and identify places where you need to change your eating habits. A regular exercise program may also be recommended as regular activity is vitally important in maintaining good health and great mobility later in life. Exercise programs and diets to slow aging can also help address weight problems – being overweight is a major factor in many diseases and aging processes. It’s good advice too, to see your physician regularly and have any routine screening tests (like cholesterol, blood sugar, and blood pressure) appropriate for your sex and age group.
It's possible that your dietitian or doctor will also recommend a multivitamin and mineral supplement as a wise part of all diets to slow aging - just to make sure that any gaps in your nutritional needs are covered. There are now dietary supplements available on the market to specifically address nutrition and aging needs. At a minimum, choose a product that includes a good range of vitamins, minerals and antioxidants, with detailed information about the amounts of each and the percent of the recommended daily value (DV or RDA) provided.
Remember, however, that while supplements can be valuable additions to diets to slow aging, they cannot make up for a diet that is inherently unhealthy. If you're not committed to a healthy lifestyle, you will enjoy minimal anti aging benefits.
R. Drysdale is a freelance writer with more than 25 years experience as a health care professional. You can learn more about nutrition and aging on the AntiAging Information site.
Slow The Process of Aging: Contact An Antiaging Clinic
It was an old belief that there existed a fountain of youth, and if you drank from it you would have eternal life. We all do not want to grow old and incompetent; one of the best alternatives to the fantasy fountain is an antiaging clinic. The antiaging clinic, while it does slow the process of aging, foremost goal is to teach you how to encapsulate life and enjoy it to the maximum.
Relaxation, put your feet up, watch your weight and work out are to name a few of the ways to avoid aging. Bradford S. Weeks, M.D. runs an antiaging clinic and focuses on these angles listed above and how to integrate them into your daily life. Helping individuals to age in a healthier technique is what an antiaging clinic does; it also will lend a hand in slowing the aging progression and this may sound like an inconsistency.
One of the most vital pieces of information we can gain from Dr. Weeks is his understanding of body needs in requisites of nutrition and what best affects a person's ability to amplify their likelihood of living longer. He states that it is best for a person to consume half of your body weight in ounces daily. Drinking plenty of water is his first decree as the person in charge of his antiaging clinic. His advice is a person weighing 100 pounds should consume 50 ounces of water every day. This way your body stays hydrated and is able to function better.
Good Diets Is a Common Requirement
When most people hear the word diet, they automatically think of losing weight, and looking skinny but dieting is also good for many other things. A suitable diet can be of assistance in slowing the aging procedure and help continue a youthful look, this is not a hidden trick that stars have, and anyone knows that a good diet should maintain your youthful emergence and behaviour.
You would be surprised to be finding that the 2 things that you every single day of your life affect how you age. Eating and sleeping, there are certain foods that can actually slow down the process of aging and cause a more enchanted look, and also throughout the deep sleep phase that rejuvenation of the body happens. Another amazing discovery is the fact food can increase your will to live and eagerness in living. We all a good nights sleep means a good day of feeling well rested the next day, if you get a bad nights sleep then we know you will feel tired, groggy and grouchy the next day. It is simple common sense.
I am sure that you are dying to know what type of foods can help slow down the aging process. Well we have a lot of pros and cons with the diary products, there are some you can consume and some you should away from totally. Visiting an antiaging clinic will inform you of these things, for example, use foods grown on the vine or that appear like the food you saw growing out of the ground as a basic guideline. Carrots are pulled out of the ground then washed and served; therefore it is a safe food to eat. Nuts, seeds, salad and fish are also great examples of items that are superior in slowing down the aging development.
Another important concept that Dr Weeks and an antiaging clinic will teach you about is enjoying living your lives in spite of its duration. You will quickly learn that the goal is not to achieve infinite life, but to live life to its full potential.
You may also be interested in learning more about an Antiaging Diet For fantastic information on this, please visit the Antiaging Skin Care Treatment Site. Clive thoroughly recommends this site so check it out today here: - http://www.antiagingskincaretreatmentsite.com For comprehensive and to the point, antiaging skin care advice.
A Guide to Anti Aging Skin Care
Everyone wants to look young and have healthy looking skin. This is because our skin is the most obvious evidence of aging. The inevitable effects of sun, environmental conditions and lifestyle begin to take their toll on the skin as we continue to grow old. Fortunately, there are some anti aging skin care secrets that can give you a youthful appearance today.
Herbalist use a holistic, or whole body approach, when it comes to building an anti aging skin care strategy. The idea is that the apparent problem is not a cause but is actually only a symptom. If you can treat the underlying causes of aging skin, you can actually look young and add years to your life. The skin loses elasticity, then gravity pulls loose skin downward, and finally wrinkles appear in the natural process of aging. With anti aging skin care this process can be significantly slowed, and even reversed. Good nutrition is essential to any anti aging skin care program.
However, it's difficult to get all the nutrients your body needs for optimum health through diet alone. As a result, supplements are often necessary to ensure adequate nutrition. You can use many herbs and nutrients to restore and maintain healthier and youthful looking skin. You can also try a short-duration juice fast, if your health can handle it. Some research shows that a short fast and a reduction in calorie intake can activate a specific gene that repairs DNA. Folic acid is a B vitamin that acts to slow aging. You can also buy Resveratrol, a molecule that is present in red wine, as a supplement. Recently published research about anti aging skin care in the Scientific American shows that Resveratrol and Folic acid can reverse aging.
Vitamins A, C, E and zinc are also important nutrients in any anti aging skin care program. If you can take these supplements in the correct proportions and quantity, they can restore the elasticity of your skin. Vitamin E oil can be applied topically to crow’s feet, forehead, lip lines, and other problem areas with remarkable results. The easiest method is to pierce the Vitamin E gel cap and squeeze the oil directly on the skin. It's quite sticky, but if you do this at bedtime, it will be well absorbed by morning. Your scars will also disappear over time if you apply Vitamin E on them.
Jojoba, avocado, and almond oils are all excellent moisturizers, that can be found in most health food stores. This anti aging skin care method will bring wonderful results in just a couple of weeks. Papaya is a natural skin healer that was used during the Civil War as a dressing for wounds. Papaya leaves are antiseptic and promote new cell growth. Papaya is also available in tablet form. Grind several tablets into a powder and add a little water to make a paste for a soothing face mask. Apply the paste directly to your skin, and leave it on for about half an hour before rinsing it off.
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning Anti Aging Skin Care. Visit our site for more helpful information about Anti Aging Skin Care and other similar topics.
Anti Aging Exercise
There isn't any single anti aging exercise or workout schedule that will keep you looking and feeling younger for longer. Rather, the message that most health professionals are trying to tell us all is that regular exercise of any kind is the key to feeling young, lowering the risk of many diseases, avoiding weight gain, and maintaining physical ability into the senior years. When designing an anti aging strategy at any stage of life, exercise is one of two vital components. The other is a healthy diet.
Lack of exercise and aging go hand in hand. If you are inactive, you will lose muscle tone and strength, your cardiovascular fitness will suffer, and you will find yourself less able to participate in sports or do other things you used to enjoy. Your posture will likely suffer as muscles deteriorate, and you will begin to suffer from back pain. Your blood pressure may start to rise. A sedentary lifestyle can result in myriad different physical problems. Even people who are quite young can seem prematurely old if they suffer from these effects of inactivity - from this perspective, any activity is anti aging exercise.
As well, you can exercise slow aging and lower your risk of disease at the same time. Medical research tells us that regular physical activity lowers the risk of cardiovascular disease and some cancers. Many diseases associated with growing older can be avoided, controlled or even eliminated with regular exercise and aging apparently reversed - blood sugar, blood pressure and cholesterol can all come down to healthy levels. Anti aging exercise for these medical problems can be as simple as a brisk twenty minute walk every day. Strength training is also often recommended for arthritis, bone density, and circulation problems.
While you are concentrating on anti aging exercise, you'll be dealing with another potential problem: the tendency to gain weight as you grow older. It's a fact that people tend to gain weight once they reach middle age. It's a slow conversion of muscle mass to fat storage due to lower activity levels, a slowing of the metabolism, and hormonal changes. Decreased exercise and aging seem to irrevocably result in fat storage. But it doesn't have to be that way. Keep up your activity levels by engaging in sport, walking, biking, swimming or some other regular exercise. Even gardening, house cleaning, and trips to the store can be opportunities to get exercise. You'll stay trim and avoid health problems at the same time.
Can exercise slow aging? Clearly it can, and it's a long lasting benefit. Engage in sports, active leisure time activities, regular work outs or whatever interests you - it's all anti aging exercise. And not only will you fell better now but you will be investing in a healthy and physically able old age. Your bones will remain strong, your strength levels will stay up, your joints will stay flexible, and you outlook will be positive. Get regular exercise and aging will seem like a normal comfortable process. Not only can exercise slow aging - it can improve your health and emotional well being in so many ways.
R. Drysdale is a freelance writer with more than 25 years experience as a health care professional. You can learn more about anti aging exercise on the AntiAging Information site.
Here Is Your Anti-Aging Health System Top Ten List
If you are over 50 you can probably recall what "old" people in general were 30 or 40 years ago. They were usually pretty slow afoot. Few played sports or worked out. The terms anti-aging, or anti-aging system did not exist. Old was 50 in the 1960's and 1970's..
By today's standards, at 50 we are not considered old any more. Some of us have an anti-aging system in place that allows us to remain young as we enter our 50’s, 60’s and 70’s. Some are young at 80 and we see more youngsters even into their 90’s. People are much more active now then they were three or four decades ago.
Most boomers no longer consider themselves old, which is quite plausible with life expectancy going up year after year. The terms anti-aging health systems and baby boomers are part of our culture today.
But we need our strength to assure us of a quality of life into our sixties, seventies and beyond. Like anti-aging system for health.
I have listed some suggestions to mull over in order to grow old at a snail's pace. These tips can be your anti-aging health system. And feel good doing it.
Make any of these anti-aging health system tips your own. If you apply the action for about 30 days on a continual bases it becomes habitual. Utilizing any of these actions on a perpetual basis will have a positive gain in your life.
1. The most meaningful anti-aging system health tip, is to stop smoking. We have all heard the many reasons not to smoke and to stay away from others' smoke.
2. Keep the weight down. Leanness is high on the list because fat cells have several bad effects - weight, hardening of the arteries and a propensity to concern type 2 diabetes.
3. Take supplements. Particularly alpha-lipoic acid and acetyl-L-carnitine. These will aid your energy output. One of my favorite anti-aging system tips.
4. Skip a meal each day or fast a day each week. Digesting less food appears to lessen tissue wear and tear from excess blood sugar, inflammation and free radicals. Consume lots of water to replace the meal. Drink enough water anyway
5. Get a pet. Pet owners tend to visit the physician less, survive longer even after a heart attack, and suffer less from depression and high blood pressure.
6. Get medical support for chronic pain. If you are in pain, get it seen to. Chronic pain dampens the immune system, can cause depression and tends to elevate levels of the noxious stress hormone cortisol.
7. Get walking. Through age, blood vessel walls tend to harden and exercise keeps blood vessels pliable. Light exercise also reduces the likelihood of diabetes, cancer, depression, dementia and even aging of the skin.
8. Lessen arguments. Arguments and fighting increase the risk of congested arteries. Rather than allow arguments to simmer, agree that it is OK to have differing points of view.
9. Live around plants. Having a garden or greenhouse to grow plants in is a wonderful way to decrease stress or recuperate from illness. Just being able to catch plants in a room or through windows has been proven to be beneficial to bed-ridden patients.
10. Do some weight-training. Strength training is almost as meaningful as cardio exercise to the aging body. This is because from 40 on the body can lose a quarter-pound of muscle each year which is replaced with fat. Lifting weights 3 times a week for a half-hour can easily replace that lost through natural aging.
So there you have it. Some tips on anti-aging health. A system that is safe and easy to use. Using all of these tips will do wonders for you.
Please pass this on to those people in your life you care about.
Aron Wallad has been helped by natural herbs. He has dramatically reduced his blood sugar level from 306 to 160 using a 47 year old natural herbs product. Called Immunicin it contains over 250 herbs.
Go here right now to see his story. http://www.herbalhealth123.com
