Now that we know what the problem is, the experts want to figure out how to help older people avoid falling in the first place. Their solution seems to involve yoga. 

The researchers at Temple University’s Gait Study Center think that improving balance and flexibility through yoga practice can help reduce the risk of falls.

“After nine weeks of participating in an Iyengar yoga program designed for senior citizens, 24 elderly females had a faster stride, an increased flexibility in the lower extremities, an improved single-leg stance and increased confidence in walking and balance.” The findings will be presented at the Gait and Clinical Movement Analysis Society’s annual meeting in Richmond, Va. this week.

The type of yoga that the women followed was specifically designed for them. Iyengar is a practice of yoga that incorporates straps and blocks so that participants can gradually become more familiar with the postures, while slowly developing confidence.

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

To add to the list of health benefits, participants also reported a decrease in unrelated knee and back pain after participating in the study.

Take the message to heart ladies: stay limber, live long and live well!

Written by Alexandra Haller for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Fitness, Athletics, Training Programs, Her Health, Injury & Rehab, Her News

“Red meat is not bad for you.  Now blue-green meat, that’s bad for you!” ~Tommy Smothers

Written by Alexandra Haller for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Motivation, Quotes of the Day

Research presented at a media workshop by the Canadian Institutes of Health Research in mid-March highlighted the need for more insight into obesity and its roots. Experts at the presentation said that the problem is not a genetic one alone, nor can it be blamed entirely on environments or learned behaviors. Instead, they emphasized the variety of factors that can play a role in leading to obesity.

“Obesity’s not rocket science,” said Dr. Diane Finegood, director of CIHR’s Institute for Nutrition, Metabolism and Diabetes. “It’s a lot more complex.”

Biological factors like genetics or diet do play a major role. Genetics help to determine where we gain weight, said Dr. Jean-Pierre Despres, a professor at Universite Laval in Quebec. And where our genes tell our body to store fat—whether we’re an apple shape that stores it on our stomachs or a pear shape that stores it on our hips—is an important factor for determining our cardiovascular risk, he said.

In one major study spanning 63 countries, done by Despres and colleagues, researchers found higher rates of diabetes in those with the highest waist measurements, whether or not their body mass index classified them as overweight or obese. “This is really making the point that private care physicians, when they are told and shown how to measure waist circumference, are not measuring noise,” he said.

For someone who discovers that his or her waist is too large, and wants to lose weight to reduce the measurement, the solution would seem to be easy: eat less and move more. “Obesity is the outcome of a positive energy balance,” said Dr. Angelo Trembley, a professor at Universite Laval. But research done by Trembley and others has shown that it may not be that simple. A variety of biological factors that wouldn’t automatically occur to us may also be contributing to the dramatic rise in obesity rates, he said.

New evidence also suggests that micronutrients may affect fat loss or gain. A study led by Trembley found that subjects in a placebo group couldn’t achieve significant weight loss, despite a carefully restricted diet, while those who took a calcium supplement had better results.

“We cannot exclude the possibility at this time that some individuals might gain some weight due to deficiencies in some vitamins and minerals,” he said.

Poor sleep is another factor that may affect the body’s ability to control appetite. A lack of sleep can increase levels of ghrelin and decrease levels of leptin, which results in increased hunger and appetite. The Quebec Family Study showed that short-sleepers were more likely to be heavier, with more body fat and a larger waist circumference.

Data collected by Dr. Gillian Booth, and other researchers at Toronto’s St. Michael’s Hospital, showed that it is not just individual lifestyle choices that are contributing to obesity, but environments, cultures and political landscapes as well.

North America is facing an epidemic of diabetes due to increases in obesity rates, Booth said, and her report on diabetes in Toronto showed that diabetes rates in the city were highest in areas found to be less friendly to healthy choices - fewer sidewalks and bike paths, less access to fresh fruits and vegetables, fewer parks, and fewer physicians taking new patients. Diabetes rates also showed strong correlations to ethnicity - many non-white ethnic groups have higher diabetes rates than Caucasians.

So, if we know that there are a confluence of factors, from genetics to lifestyle, how do we fight the epidemic? Researchers said that attacking obesity “from all sides” was the best solution. For changes to make a difference in people’s behavior, and then in their health, they must be comprehensive, addressing the physical, economic, sociocultural and political environment people live in.

For example, research done at the University of Alberta found that the city of Edmonton had 61 supermarkets, but 761 fast food outlets, many of which were concentrated in poorer neighborhoods. There were 2.7 times the number of fast food restaurants in poorer neighborhoods than in middle-class or high-income neighborhoods, and a similar ratio has been found in the United States. A promotional campaign endorsing fresh fruits and vegetables will have little effect if people cannot easily find those items close to home.

While new research doesn’t offer a key to one, overarching solution, it is a step in the right direction. Pointing out that more than one change is necessary, and then taking action to make transformations to multiple areas of lifestyle and environment, seems like the best, and most comprehensive, line of attack.

Written by Martha Jones for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Health, Body Image, Her Motivation, Her News

Phytochemicals are bioactive compounds that provide protection from the ravages of stress. Phytochemicals are not nutritious, but they ward off disease, even when consumed in small quantities. An example of a phytochemical is anthocyanin, found in red grapes. This flavonoid contributes to the deep color of the grape.

Examples of secondary phytochemicals include lycopene and carotenoids. Plants produce these compounds in order to survive.  Plants that endure natural stresses such as dry conditions, or extreme heat and cold, don’t look the best, but they are simply better for us. In fact, plants grown in the wild, having survived natural hardships, don’t attract us, but they sure do pack more punch in flavor and nutrition.

We’ve neglected nature’s perfection in our efforts to cultivate perfect, eye catching produce. The use of fertilizers, pesticides, and abundant water in agriculture fails to provide us with sustainability, breaking our connection with all that is natural.

Fortunately, some scientists realize this and are developing a less traditional approach to growing produce.  Two Texas A&M University scientists, Kevin Crosby and Daniel Leskovar, have developed the BetaSweet carrot and are working to provide us with foods that actually fortify health rather than just look good on display. They explain, “We stress the crop and see an increase of the carotenoids”. 

Consider the fact that plants that look less than perfect are also easier on the environment. Before you reach for the best looking of the bunch, think about nature’s intelligence – if the birds and bees have figured it all out, so should we. As consumers, we have a responsibility to buy smarter.

Eat from the wild whenever possible. Berries are abundant in nature, rich in flavonoids and are shown to improve brain function and promote cellular growth. It’s also a good excuse to get out and reconnect with Mother Nature. Grow your own fruits and vegetables whenever possible, but remember to give them a challenge.

Knowledge and awareness helps us make food choices that have a positive effect on personal and environmental health; impacting our children and future generations. There’s no sacrifice and no risk:  “it’s all good”. 

Kathleen Blanchard is a Registered Nurse.  For more health news and tips, visit her “Health Matters” blog.

Written by Kathleen Blanchard for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Health, Her Nutrition, Diet Myths, Healthy Eating

To begin, place the ball against the wall at about waist height and lean back against it so it is supporting your lower back. Once you are comfortably in this position, place your feet on the balance disc, making sure to keep them pointing straight ahead. Your legs should not be bent and keep your eyes straight ahead to ensure you keep a neutral spine and neck. Tighten your abs and slowly bend your knees so you lower into a squat position. The ball should roll up your back as you descend down. Make sure to maintain your weight distribution between your mid foot and heels; no weight should be put on your toes. Do not allow your upper body to pitch forward; this can be achieved by leaning back against the ball as much as you can. Once your knees are bent at about a 90 degree angle, stop and begin the upward phase of the movement. Push up through your heels and straighten at the knees until you return to starting position. Repeat this move 10-15 times or until fatigue.

Remember: Keep your hands hanging at your sides during the entire exercise. Do not use them to help push yourself up. If you find you are losing your balance, try completing squats with your feet on the floor and gradually progress up to using the balance disc. If you feel any pain in your knees or ankles, check your form and make sure your knees aren’t going past the tips of your toes. If the pain persists, consult your doctor.

Written by Lindsay Hutton for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Fitness, Athletics, Move of the Day, Training Programs

As we told you yesterday, a serving of walnuts contains almost 100% of your daily recommended intake of omega-3 healthy fats. But that’s not all walnuts have to offer. If you often have trouble sleeping, try sprinkling some on top of a baked apple as an evening snack before hitting the sheets. Walnuts are high in melatonin, a hormone that encourages regular sleep patterns and also increases antioxidant activity in the blood. Individuals over the age of 40 should be especially careful to include sources of melatonin in their diet, since the human body’s ability to produce the hormone decreases as we age. Walnuts also contain ellagic acid, a powerful antioxidant that protects healthy cells while also detoxifying cancer-causing substances. They’re a good source of manganese and copper, two other cancer-fighting nutrients, as well.

Since there’s no problem so bad it can’t be cured with fudge, we offer this surprisingly easy dessert recipe that’s rich-tasting but healthy enough to eat regularly.

Recipe Profile

Perfect For: A dessert for potlucks, or comfort food for yourself

Prep Time:15 minutes, plus chilling time

Servings: Makes about 30 pieces

Ingredients:

3/4 cup carob or cocoa powder
1/4 cup oil or margarine
1/2 cup maple syrup or brown rice syrup
1/2 cup natural peanut butter (crunchy or creamy)
2-1/2 cups water
1/2 cup raisins
1/2 cup unsweetened shredded coconut
1/2 cup chopped walnuts

In a saucepan over medium heat, combine carob powder, oil, and syrup and stir frequently. Add the peanut butter and water and stir until creamy and well-combined. Fold in raisins, coconut, and walnuts, and combine well. Pour mixture into a rimmed baking sheet, cover with foil, and refrigerate until chilled. Cut into squares and serve. 

Written by Jessica Hale for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

A team at Nationwide Children’s Hospital has developed an incredible tool to test exactly how nutritious your snack choices are. The Snackwise® method is a nutrition rating system that’s available to anyone with online access. At Snackwise®, you can input key information about your snack and it will analyze the contents based on 11 parameters. From the website:

Snackwise® distinguishes itself from most nutrition rating systems as it not only considers calories, sugar, sodium and fat, but also ensures that snack foods contain desirable nutrients like protein, fiber, calcium and other key nutrients that are needed in the diet.

I plugged in the values for a bag of Planters Sweet & Nutty Trail Mix that I had in my car from the weekend’s road trip. I knew based on fat grams alone, it might not be the greatest choice, but I was curious to see the details from Snackwise®. Since the UPC code wasn’t already in their database, I did have to enter the 11 values manually. They gave me a red light for this product. Ouch! That means I should choose this one rarely.  The other possibilities are yellow for choose occasionally and green meaning it’s the best choice.

The Snackwise® calculator is free. If you would like to pay a small subscription free, you can save the information about your favorite snacks (saving you the time of always manually entering the info). You can also see a lengthy list of snacks that have already been evaluated for their nutritional content.

Written by Alexandra M. Haller for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Nutrition, Healthy Eating, Weight Control, Her News

Fifty obese adults put themselves up for scrutiny. They ranged between 20 and 65 years of age and, at the outset, all were known to have metabolic syndrome. As selected randomly, one group dined on whole grains and the other ate mostly refined grains. “We asked participants in the whole grain group to focus on foods that had whole grains as the first ingredient,” said lead author Heather Katcher, a Penn State Ph.D. recipient and dietetic intern at Tulane University.

To control for other possible diet variations, participants in the 12-week study ate mostly similar foods: five servings of fruit and vegetables, three servings of low fat dairy products and two servings of lean meat, fish and poultry. They all received similar counseling on weight loss and were encouraged to engage in moderate exercise.

The team of researchers (from Penn State University Park and the College of Medicine) discovered that “waist circumference and body weight decreased significantly in both groups - between 8-11 pounds on average - but weight loss in the abdominal region was significantly greater in the whole grain group.”

The whole grain group also saw a drop in C-reactive protein levels. This is important because this is an indicator of diabetes, high blood pressure and heart disease.

These findings support evidence that says a whole grain diet can lower your complications from certain medical conditions. This information is especially beneficial at a time when there are many whole grain products available. However, researchers caution that one eats the right type of grains: “There are a lot of foods around that claim they contain whole grain but are not really major sources of whole grain,’ said Kris Etherton, distinguished professor of nutritional sciences at Penn State.

Etherton recommends whole grain foods where at least 51 percent of the grain comes from whole grain. These include oatmeal, whole grain cereal, brown rice, whole-wheat pasta and snacks such as granola bars, popcorn and whole-wheat crackers.

For research and more information, click: here.

Written by Alexandra M. Haller for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Nutrition, Healthy Eating, Weight Control, Her News

The survey, conducted by market research company Synovate, found that while contact lenses remain one of the safest forms of vision correction, contact lens wearers need to beef up their lens-handling regimes to ensure their eyes stay safe and healthy.

“It’s certainly alarming to see how some people treat their lenses,” says Dr. Pat Del Vecchio. “I see patients every day with eye infections and problems that could easily have been prevented just by taking an extra few seconds to wash their hands. Contact lenses are a tremendously safe and effective way to treat vision problems, but people need to treat them like the medical devices they are and care for them according to the directions provided to them by their eye doctor.”

The survey also revealed:

* Two out of five do not wash their hands prior to handling their lenses. Experts say the majority of germs on a lens or in a patient’s eye are transferred by their hands.

* One out of five does not use fresh solution every time they store their lenses. Experts say topping off contact lens solution in the case can reduce the solution’s ability to eliminate germs, which can lead to an infection.

* Two out of five have put their lenses in their mouth in order to clean them. Experts say never put contact lenses in your mouth or moisten them with saliva, which is full of bacteria and a potential source of infection.

* Seven out of 10 have admitted to swimming in their lenses, while one-third swim in their lenses regularly. Experts say there are all kinds of nasty bugs, such as microbes, living in swimming pools. One of these creatures, called Acanthamoeba, can cause severe pain and damage to the eye, sometimes necessitating a corneal transplant. You should never go swimming or enter a hot tub with your lenses in.

“We have known for a long time that Americans’ contact lens habits could be much better,” says Del Vecchio. “We live in a world filled with germs and microbes that can cause infection, and habits such as using the same solution over and over are as unhygienic as repeatedly washing your hands using the same old dirty water. I recommend my patients use a good multipurpose disinfecting solution.”

“Lens care also impacts lens comfort,” adds Del Vecchio. “Soaking your lenses in fresh solution overnight ‘reconditions’ the lenses so they’ll retain moisture better, which means you’ll be able to wear your lenses longer with less discomfort. Discomfort is the main reason people stop wearing contact lenses, so if people just took better care of their lenses, they’d be much happier.”

The most important tip of all, according to Del Vecchio, is to see your eye doctor at least once per year. “Especially for someone who wears contact lenses, that yearly visit to the eye doctor is crucial in recognizing any problems early and maintaining healthy eyes,” he says.

For more information on proper lens handling techniques, visit the American Optometric Association

Courtesy of ARAcontent

Written by Katie Drummond for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Health, Her News

1. Clean Up Family Lunches In A Hurry

While packing family lunches, putting away leftovers, or those other mundane kitchen tasks, how often do you sneak a bite? If you’re like most, you might take a few bites out of the remainders of a PB and jelly sandwich or maybe a scoop of leftover mashed taters. Quit the picking here and there by sipping sparkling water or tea while you work in the kitchen.

2. Always Go For Marinara Over Alfredo

Don’t let yourself fall into the pasta trap. While pasta can be part of a healthy diet, what you put on it is going to make all the difference. More than calories, alfredo and cream sauces are high in saturated fat - switch to marinara sauce over whole heat pasta, and you’ve got a nutritious, high-fiber meal that includes a potent serving of antioxidant-rich tomatoes.

3. Practice Safe Salads

If you often order salads when you eat out, be wary - meal-sized salads can be loaded with fat and calories. Items like chopped eggs, nuts, bacon, cheese, taco shells, ground beef, meat, creamy or mayo based dressings and croutons add up. Ask your server to make a few moderations - choose a vinaigrette dressing for a healthy dose of unsaturated fat, go for plain nuts, avocado, lean protein, and plenty of veggies.

4. Go With A Veggie Sub

Think the submarine fast food places are your best option? You might want to reconsider. You can get a good, healthy lunch at a sub shop - but you won’t get it from that foot-long meaty sandwich you’ve got your eye on.

Choose a veggie, half foot sub for a nice light meal that won’t weigh you down. Pick flavorful condiments and plenty of vegetables, as well as a whole-grain bun, for your best option.

Written by Shannon Clark for Her Active Life. | Permalink | Have something to say? Add a Comment!

Section: Her Nutrition, Diet Myths, Healthy Eating, Weight Control