Bone Joint Pain

Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

Washington, Mar 4 (ANI): Taking a dose of Vitamin D everyday could help people to better combat the long winter, according to researchers at Loyola University Chicago Marcella Niehoff School of Nursing (MNSON).

The nutrient lifts mood during cold weather months when days are short and more time is spent indoors.

“Vitamin D deficiency continues to be a problem despite the nutrient’s widely reported health benefits. Chicago winters compound this issue when more people spend time away from sunlight, which is a natural source of vitamin D,” said Dr. Sue Penckofer.

Diet alone may not be sufficient to manage vitamin D levels. A combination of adequate dietary intake of vitamin D, exposure to sunlight, and treatment with vitamin D2 or D3 supplements can decrease the risk of certain health concerns.

The preferred range in the body is 30 – 60 ng/mL of 25(OH) vitamin D.

The researchers are planning to take vitamin D research a step further by evaluating whether weekly vitamin D supplements improve blood sugar control and mood in women with diabetes.

Depression is linked with increased insulin resistance, so people with diabetes have a greater risk for the disease than those without depression.

Women also tend to have greater rates of depression and poorer blood sugar control than men with diabetes.

“There is evidence to suggest that vitamin D supplementation may decrease insulin resistance. If we can stabilize insulin levels, we may be able to simply and cost effectively improve blood sugar control and reduce symptoms of depression for these women,” said Penckofer.

Loyola is currently enrolling women in this clinical trial. In order to enter the study, they must be 18 to 70 years of age, have stable type 2 diabetes, signs of depression and no other major medical illness.

Eighty women with type 2 diabetes and signs of depression will be given a weekly dose of vitamin D (50,000 IU) for a period of six months.

Study participants will be evaluated at three points during this time.

“Vitamin D has widespread benefits for our health and certain chronic diseases in particular. Our research may shed greater light on the role this nutrient plays in managing two conditions that impact millions of Americans. If proven to be successful, vitamin D may an important addition to care for diabetes and depression,” said Penckofer. (ANI)

Source: http://buzz7.com/health-science/vitamin-d-lifts-mood-during-winters.html


Take a liquid vitamin D supplement that's perfect for the whole family - easy to swallow and fast absorbing.  Kids love the taste! 
 

Manage Blood Pressure
Every adult should have his or her blood pressure checked regularly. High blood pressure is often symptom-less but it can damage your heart, arteries and organs. When your blood pressure is high, blood is forced through your arteries causing microscopic tears in artery walls that can turn into scar tissue. This damage creates a good surface for plaque buildup and decreases the elasticity of your arteries. Arteries that are not elastic and also narrowed due to plaque buildup, don’t deliver enough oxygen to each organ. Plus, plaque buildup increases the risk of developing a clot which, when dislodged and stuck can lead to heart attack or stroke. The best steps you can take to prevent high blood pressure include:

• Eat a heart healthy diet (to limit plaque buildup)
• Avoid tobacco
• Manage stress
• Engage in regular physical activity
• Maintain a healthy weight
• Limit alcohol consumption

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Manage Triglycerides and Cholesterol
Triglycerides are the form of fat in the human body. High blood triglycerides increase the risk of heart disease in some people according to the American Heart Association. There are two main categories of cholesterol, LDL and HDL.  LDL, or low-density lipoprotein carries cholesterol in the blood. Too much LDL and cholesterol will deposit itself on artery walls. There are 4 types of LDL and very low density LDL is the most artery-clogging.  HDL, high density lipoprotein, is otherwise known as your “good cholesterol.” It carries cholesterol to the liver and may be protective against a heart attack.

The best way to manage both triglycerides and cholesterol is to eat a heart healthy diet {link to that section}, maintain a healthy weight {link to that section}, and cut down on alcohol consumption (which can increase triglyceride levels).

Keeping Blood Sugar Levels Stable
Keeping your blood sugar levels stable can do a few good things for your heart. First, it can decrease the likelihood that you’ll develop pre-diabetes or diabetes. Secondly, when your blood sugar levels are high, and you don’t need that sugar for energy (i.e. you aren’t off to go run a marathon), your pancreas will work overtime to release insulin to lower blood sugar and it does this by increasing triglyceride synthesis and storing triglycerides in fat tissue.

To keep blood sugar in check:

1. Lose weight
2. Watch your intake of sugar, white bread and starch (examine food labels and choose lower sugar versions of food)
3. Cut out partially hydrogenated oils
4. Exercise – this will use blood sugar so your pancreas doesn’t have to work so hard

 

Heart Disease and Smoking
If you are reading this, I probably don’t need to tell you that tobacco is not healthy.  In addition to increasing one’s risk of several lung problems including lung cancer and chronic obstructive pulmonary disease, smoking increases plaque buildup in the arteries.  Think of your arteries like a garden hose. When your hose is clogged with dirt or damaged, the water can’t get through very well. For more information on Smoking and Your Heart, click here. But, instead of preaching about what you probably already know, I’m going to tell you about several free resources to help you quit smoking. Think about it like a journey.  If you are driving your car from NY to FL you will have to stop for gas, you may get stuck behind traffic, experience bad weather or have to stop because you are tired. On your journey to quit smoking, perseverance is key. If you quit then start back, just keep your eyes on the goal and you will succeed for good!

Great resources:
• Smokefree.gov
• American Cancer Society
• AHRQ
• You Can Quit Smoking

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Step Up Your Fitness
Whatever you are doing now to stay physically fit, I want you to step it up to the next level. Keep track of your exercise program online or on a calendar (a wall calendar that you can see daily works well) and find a way to increase the intensity or duration of some of your exercise sessions or, just add different forms of exercise to your routine (or try all three!).

If you’d like to increase the intensity of some of your exercise sessions, try measuring your Rating of Perceived Exertion (how hard you feel like you are working), measure your heart rate or wear a heart rate monitor so you can see changes in heart rate throughout exercise. To bump up the intensity, train with someone who can help push you to work harder or try intervals.

If you want to focus on duration first, increase this up to 10% per week. So, if you typically walk 10 miles over the course of a week, bump this up to 11 miles next week.  And finally, adding different forms of exercise is easy!  Try a local rock climbing gym, go for a hike (with hills of course), take tennis lessons or rent a bike for a day.  By altering the exercises you are doing, you’ll stay motivated and workout different muscles with each different form of exercise.
 

It’s Heart Health month – a topic I am absolutely passionate about!  Why? Because cardiovascular disease (CVD) is the number one cause of death in both men and women in the U.S. In fact, it kills more women than the next five causes of death combined!  But, here’s the part I love - there are many steps you can take to prevent CVD and reverse existing CVD. 

According to the American Heart Association, controllable risk factors include:

• Maintain a healthy weight
• Don’t smoke
• Exercise regularly
• Eat a heart health diet
• Manage blood pressure
• Manage blood lipids including triglycerides and cholesterol
• Keep blood sugar at health levels

Maintain a Healthy Weight
There are no “quick fixes” when it comes to weight loss. Every weight loss surgery comes with it’s own set of complications and risks.  And, prescription drugs for weight loss also have side effects, some of which are very serious. So what’s the bottom line? Exercise and a sound, healthy diet are the best tools you can use for weight loss and, they are a lot cheaper than any other weight loss method. 

One of the top predictors of success with weight loss is your attitude. You have to believe that you can do it and surround yourself with others who also believe and are there to cheer you on. Once you have this mindset, it’s time to create a road map detailing how you are going to get there.  You can use a one-size-fits all approach like Weight Watchers or something individually tailored to meet your needs. And, you don’t have to stick with the initial program you start with. If it isn’t working, don’t be afraid to explore other ways to reach your goal.

Get creative, explore what motivates you and take advantage of the change in seasons to try a variety of outdoor activities.  Whatever path you take, its important that you believe you can do it and you persevere through all minor setbacks and detours.

Continued in next post...

Did you skip a day of exercise?  Did one day turn into two and then a whole week and you are left wondering if you should go back? There are 4 things you should do right away to help achieve your goals.

1. Believe That You Can – believing that you can reach your goal is the number one determinant of success. Kevin Plank, the founder of Under Armour said it best, “The game is already won or lost by the way you approach it.” You have to believe before you can achieve. So what if you are having a tough time picturing the changes you desire? Well then it’s time to pull out the “fake it till you make it” mentality.

If it’s weight loss you are after, spend time envisioning your body smaller, shopping for new clothes (heck, buy something you like that is too tight right now and put it within your sight), fitting into an airplane seat with plenty of room to spare. Use your mind to daydream and see yourself where you want to be. Also put things within your sight that are reminders of the success you will have. See yourself kicking that winning goal.

2. Enlist the Help of Others Who Believe in You – some people want you to succeed and really believe that you can do it. Others will be envious of your success and determination. Surround yourself with a support team (personal trainer, dietitian, friends, family, coworkers) who believe that you can do it and are cheering you on the entire way!

3. Ditch the All-or-Nothing Thinking. If eating a cookie makes you feel like your weight loss efforts are falling apart, it’s time to readjust your mindset. Missing a week of working out doesn’t mean you should give up. Having a day where you completely blow your diet does not mean that you’ll gain 5 lbs back. Realize that you don’t have to be perfect all of the time to achieve your Health Goal. Forgive yourself, forget it and look forward not backward.

4. Write it Down. There is something about having a visual reminder that makes you change your behavior.  If you want to workout 3 days a week, keep a calendar up on the wall where you see it often, and write down your workouts on each day you complete one. And, do the same thing for diet – write down what you eat every day and just the act of writing it down will help you make better choices.


Also, don't forget to take your calcium supplements for good bone health and glucosamine and chondroitin for joint health.  It's important to make sure you get the right amount each day.

 

Why you need more Vitamin D...

"We have known for many years that we need vitamin D to facilitate calcium absorption and promote bone mineralization. But newer research has shown that we also need it for protection against a number of serious diseases. In recent years, scientists have discovered that it may help to prevent several cancers, cardiovascular disease, autoimmune disorders, psoriasis, diabetes, psychosis, and respiratory infections including colds and flu.

...Don't be concerned that a vitamin d supplement of 2,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily."   Read rest of article here

Source:
http://www.huffingtonpost.com/andrew-weil-md/new-recommendation-why-yo_b_446580.html


What do you think?  How much vitamin D are you currently taking?  Be sure to have your blood levels checked first to find out how much you may need to take. 

Are you achieving them or were they too hard to begin with?

We are more than a month into 2010 and many people have already given up on their New Year’s resolution to get fit and healthy.  Some have decided to put off today what they can do tomorrow. Others think they’ll hit that ready stage when their baby is potty trained, their first child is off to college or {insert life event here}.

If you are among the many people who have tossed their hopes of better health to the wayside, ask yourself why.  What has gotten in the way of putting your own health first?  Instead of making promises to yourself that you can’t keep (for me that would be something along the lines of getting up at 5 am to workout), try looking at your goals a little differently.

Focus
Think of each goal like a 10-mile trail run.  There will be twists and turns along the way, you may feel tired or sore at times, face an uphill battle, feel like quitting, have to jump over fallen trees that are blocking your path or take a detour along the way. But, if you keep your mind focused on making it through one-half mile or one mile at a time and your eyes focused on the next 15 feet at any given time (instead of the top of the hill), you’ll make it to the finish. 

We all face different life events that knock us off course from time to time. And none of us will finish that 10-mile run without a few scrapes; sweat dripping down our cheeks and our body feeling at least a little tired (or beat up and exhausted!).  To reach our goal, we must endure and realize that we aren’t perfect and a detour doesn’t mean we should give up. Get back on track and finish that run. You can walk, jog or sprint – just persevere toward the finish line.

If your painful joints are slowing you down, try taking a gluocosamine and chondroitin supplement for joint health and flexibility.  It may help you go that extra mile and help you stay on track to reach your goals.
 

Just because it is cold outside that doesn’t mean you can’t stay fit this winter.

Though gyms (home gyms and those you pay a membership fee to go to) are fantastic, you don’t necessarily need a full gym to get fit. You can walk indoors at the mall (bonus – good sightseeing), or exercise at home with DVDs, simple equipment or Wii Fit.

If you are having a tough time getting motivated, buddy up with a workout partner, or hire a personal trainer to help you develop a plan. Also, try putting your gym bag in your car so you don’t go straight home after work but instead hit the gym, yoga class or dancing, tai chi or any other form of exercise. Or, join a league. There are many adult leagues that include people of all levels including masters swimming, walking/running, softball and much more!

Exercising at Home
There are many exercises you can do at home to stay in shape and most if not all require very little equipment (other than a good pair of shoes). If you don’t want to invest in fitness-related DVDs. Jumping jacks, walking the stairs, dancing and jumping rope will all get your heart rate up. 

Push-ups, leg lifts, crunches, squats and lunges (only if you know good technique and don’t have knee problems) will also raise your heart rate a bit and increase your strength.  You can also use light free weights and bands to get a great workout in. For a great guide to exercises that work specific body parts, click here.

If you have on demand cable or satellite, there are not many fitness channels you can watch whenever you want on anything from yoga to ab workouts.  It's convenient and you don't have to buy any workout DVD's that you only get bored with after using a few times.  There are also a lot of videos available online now as well on YouTube and others.  Just do a Google search on "fitness videos" or on specific exercises. 

Most important - Have Fun!

Previously I posted tips from our Healthy Resolutions Twitter Giveaway on How to Stay Motivated and Healthy Eating Tips.

This post features 21 great tips we received on exercising and getting fit for the new year.

1. jillyrh:  I wear my workout clothes to bed so I can exercise first thing in the morning when I wake up. Old comfy ones, that is!

2. cloud10277:  I try to make exercise fun by incorporating it into playing with my son. This helps me stick to my resolutions!

3. dizzylady1012:  Plenty of exercise and healthy food!

4. nutmeg237:  incorporate a friend to excersise with....great motivation

5. buttmuffin: I keep a food and exercise diary online, it really opens your eyes when you log in every single thing you eat

6. caitlin_melody: My #tip is to start slow by giving up soda or walking daily until you get into a routine

7. tannawings:  I make a set time for a workout no matter what. When it comes round, nothing interferes!

8. cheesecubes523:  I take small steps at a time until I'm comfortable with one, then I add on more to challenge myself.

9. tuinimary: I keep track how often and the amount of time I exercise in a journal

10. pinkmartinipls:  free belly dancing lessons, more fun than I expected :)

11. janettwokay:  A #tip on how to stick to your healthy #resolutions is to try & get outdoors more. Fresh air & sunshine does wonders for the mind.

12. jettaway75:  workout with a friend so you both stick to it

13. dizzylady1012:  I do my exercises first thing in the morning. That way its done for the day.

14. jillyrh: Start slowly and be patient to avoid burnout on working out

15. jenni104: I use the time I volunteer to walk I use my feet as transportation tthere, so I help myself while helping others!

16. Riffkah:  listen to really upbeat music while working out, it makes you go harder, better, faster, and you get stronge

17. jenni104:  If the weather is too nasty to walk outside #resolution I walk inside walking in place but for a bit longer time.

18. 20. BJGardella: What helps me with following through is wearing my pedometer every single day. It keeps me aware of my goals

19. joiningthefun: My #tip to exercise is to workout first thing in the am when my dog wakes me up at 4am to eat. I just stay up and workout!

20.  lefty22:  My #tip to stick to my new years #resolution is to exercise in the morning before any other things come up!

21.  madly59: I will have a friend walk the stairs with me, instead of riding the hospital elevators! I feel the "pull" :)

 
Thank you to everyone for all the great fitness tips!  Be sure to follow us on Twitter.com/wellesse for more great health and wellness information and fun giveaways.

Did you know that exercise increases brain health and function?

Numerous research studies have shown that moderate exercise can increase the blood flow and neural connections in the brain resulting in better memory, mental focus and clarity.  According to http://brainrules.net/exercise

Exercise improves cognition for two reasons:
• Exercise increases oxygen and glucose flow into the brain, which reduces brain-bound free radicals. One of the most interesting findings of the past few decades is that an increase in oxygen is always accompanied by an uptick in mental sharpness.

• Exercise acts directly on the molecular machinery of the brain itself. It increases neurons’ creation, survival, and resistance to damage and stress.

So now, you may be asking which exercise is the most brain enhancing?  Some researchers believe that a moderate activity like fitness walking is especially good for your brain, because it increases blood circulation to the brain without being overly strenuous. As you walk, you effectively oxygenate your brain. Maybe this is why walking seems to  "clear your head".

Studies of senior citizens who walk regularly showed significant improvement in memory skills compared to sedentary elderly people. Walking also improved their learning ability, concentration, and abstract reasoning. Stroke risk was cut by 57% in people who walked as little as 20 minutes a day. (Annals of Behavioral of Medicine, August 2001)

It’s also important to build cross-lateral exercises into your day. Cross-lateral movements are those in which arms and legs cross over from one side of the body to the other. The left side of the brain controls the right side of the body, and the right side of the brain controls the left side. Both sides are forced to communicate when arms and legs cross over. This “unsticks” the brain and energizes learning.

So, if you want to take your walk even one step further in activating brain cells try the following cross hemisphere exercises as part of your pre walk warm up: 

Standing or Seated Cross Crawl:
In this contra lateral exercise, similar to walking in place, the participant alternately moves one arm and its opposite leg and the other arm and its opposite leg in a standing or seated crawl action. 

Cross Arm Squat:
Some people call this ‘brain yoga’ simply place your left hand on your right shoulder keeping your left arm closet to your chest.  Squat down, keeping your back straight. Do 10 to 12 squats, inhaling through the nose on the way down and exhaling through the mouth coming up.
 
Remember that the human brain is able to constantly adapt and rewire itself. Even as we age, it can grow new neurons. Serious mental decline is typically caused by disease, unlike most age-related memory or motor skill loss, which is mainly a result from inactivity and a lack of mental stimulation. In other words, use it or lose it!

For a list of very interesting human brain and exercise research references see: http://www.fi.edu/learn/brain/references.html#exercise9


Remember, if your joints are feeling sore from exercising or just walking, be sure to take your liquid glucosamine and chondroitin supplement for joint health!

 

These are 15 of the "Healthy New Year's Resolution Tips" we recently received in our Twitter promotion.  We received so many tips that I am dividing them up into 20 tips each.  All of these tips are very good and helpful in getting healthier this year!  Thank you to everyone who submitted their tips.

These tips are all about ways you can stay motivated in reaching those New Year's Resolutions you promised yourself you were going to actually do this year!

Ways to Stay Motivated:

1. crussell6481: Stick to your resolutions by writing them down and referring to them each morning

2. kitkat234: I kept all of my smaller size jeans, and try them on from time to time, I went down a size in the last month!

3. zanvia: My tip for sticking to a losing weight resolution is to put your scale in the kitchen. By the fridge! :)

4. geekbabe: I keep a dream board of my life goals, I read it when Im tempted to break resolutions.

5. MissingLynxx: A good way for me to stick to my resolutions is to have a good friend and keep each other in check :)

6. js22222222: put calendar on your fridge, with your new years resolution printed at the top,and check off each day you have kept resolution!

7. pinkmartinipls: Set reminders on your computer/calendar for your daily goals. Each day strive to achieve at least one :)

8. rklarsson: workout with a friend

9. FLSouthernSaver: Find a buddy and share your goals. Keep each other accountable!

10. SweetKickz: Ive found it best to tell your friends your goals. Make them public & you have more motivation to stick to them

11. Nankani: my tips for sticking to your New Year’s resolutions is to simply really look at myself in the mirror that will help me stay on it

12. happishopr:  having an accountability partner helps me stick to my New Year resolutions

13. sfcontests: I try my best to evaluate my goals every morning and break it down into steps I can manage!

14. jpq123: Ive learned that if you diet and exercise with a friend you have to be very careful about which friend you pick.

15. xriyah: Take baby steps towards your resolutions so you dont burn out! Slow & steady & keep focused. 


These are just a few of the tips we received - more tips to come on how to eat healthier and staying positive.  Be sure to check back for more great tips.

Be sure to follow us on www.twitter.com/wellesse  

You may be surprised how much milk or cheese it actually takes to get 1000 mg of the calcium you need each day from diet alone.  It takes 3 ½ cups of milk or 3 yogurts to reach 1000 mg.  Here are some great ideas and tips for strong bones and teeth and to help prevent osteoporosis.

Ways to get more Calcium for bone health: (from eatsmart.org (Washington State Dairy Council)

These ideas will help you think about and plan ways to get enough calcium. Choose one or two changes that you can easily make for optimal bone health.


- Concerned about fat? Remember that lower-fat dairy products have all the calcium of regular dairy products.
- Select milk as a beverage when eating out.
- Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds.
- Use yogurt or tahini as a dip, garnish, spread or dressing.
- Stock up on canned salmon for use in sandwiches, salads and casseroles.
- Make soups with milk instead of water.
- Try tofu burgers or lasagna.
- Make your coffee choice a caffe latte.
- Add cheese or chickpeas to salads and sandwiches.
- Select milk desserts such as custards, puddings, yogurt and ice cream.
- Add skim milk powder to mashed potatoes, cooked cereals, casseroles, hamburger patties, omelettes, etc.
- Try some whole or refried beans in a wrap.
- Sprinkle parmesan cheese on cooked broccoli.
- Try flavored milk if you don’t like plain.
- Snack on almonds once in a while.
- Try calcium-enriched milk or yogurt. Each portion has an extra 100 mg of calcium.
- Take a liquid calcium supplement with vitamin D such as Wellesse Calcium & Vitamin D Liquid.  Liquid supplements absorb better than pills and are easier to swallow.

Other tips to take for strong bones:
- Stop smoking
- Take a brisk walk every day. Walking is a good weight bearing exercise.
- Do muscle strengthening exercises.
- Eat five or more fruits and vegetables every day.  Good nutrition for healthy bones
- Keep alcohol consumption to a minimum.
- Cut back on salty foods, caffeine and soda.
- Do balance training exercises to help prevent falls.  Exercise for healthy bones
- Get a bone density test.


What You Need to Know about Osteoarthritis

Are you at risk for having serious joint pain and even osteoarthritis later on in life?  There are several risk factors that can play a role in how healthy your joints are or will be as you age.

What is your age?
Primary osteoarthritis, a degenerative joint disease, usually develops gradually after age 40.  As you age, cartilage degenerates and loses its elasticity.  In fact, an astounding 75% of people over the age of 65 suffer from osteoarthritis.   But don’t let age slow you down, staying physically fit and healthy is an important way to protect your joints.  Strong, fit muscles support joints more effectively, protect joints from undue strain and injury, and help you perform everyday tasks more efficiently and with less pain.

Do you fit any of the following?
•      Have you experienced repeated trauma or surgery to the joint structures?
•      Were you born with abnormal joints?
•      Do you have gout, diabetes, and other hormone disorders?

All of these life factors can cause secondary osteoarthritis.  Repeated trauma can increase the mechanical stress placed on joints.  People with gout may also experience crystal formation in their joints causing damage to the cartilage tissue.  Diabetes, some hormone disorders and congenital (at birth) abnormalities of the joints may also lead to increased wear and tear.

Are you male or female?
Osteoarthritis is more common in men before age 45, but more prevalent in women after age 45.    Though the symptoms of osteoarthritis can vary between patients, the most common symptom is pain in the affected joint, which may worsen later in the day or after repeated use.  The joints may also be tender, swollen and warm and you may hear or feel creaking.  Osteoarthritis can also cause pain after an extended period of rest.

What is your BMI (Body Mass Index) underweight, normal, overweight, obese?
Excess weight can also contribute to secondary osteoarthritis. Weight control and injury prevention measures can lower a person’s risk of developing osteoarthritis. Weight loss also can reduce symptoms for people with knee osteoarthritis. Excess weight can place undue stress on our weight bearing joints. Therefore, it is important for the health of your joints (and your overall health), that you maintain a healthy weight. If you find weight maintenance difficult, a registered dietitian (RD) can help you achieve your goal weight.
Read more

Risk of Developing Painful Knee Osteoarthritis Increases with Weight 
Healthy Weight 30%
Overweight 47%
Obese 61%

Source: Arthritis Care and Research 2008; 59:1207-13

How often do you experience joint pain?
Joint pain is often the first sign of osteoarthritis. Pain is a signal from your body that something is wrong. Osteoarthritis causes some chronic joint pain. Though your joint pain may make you cringe at the thought of exercising, exercise can actually help relieve some of your pain, ensure that you maintain a good range of motions, make the joint more stable, help you lose weight or maintain your weight and keep your spirits up. Which type of exercise should you choose? That depends on what joints are involved, whether you’ve have surgery on any of your joints and your current range of motion. A combination of strength training, aerobic exercise and proper stretching are often recommended for osteoarthritis patients. And, a physical therapist can prescribe a program tailored to meet your needs and goals.

Read about stretching for joint pain


Have you had any serious joint injuries in your life?
Damage to a joint can contribute to the development of osteoarthritis in that joint.  This is especially common in athletes who have repetitively injured their joints over the years.  If you are an athlete try switching sports or taking time in between your soccer matches and running for non-impact activities such as swimming and stationary cycling.  You’ll still obtain the benefits of exercise but give your joints a break.

Does your family have a history of osteoarthritis?
A history of arthritis in your family can put you at higher risk for also getting the disease.  More and more doctors today believe in a hereditary cause behind several forms of arthritis. As with many other conditions, a mixture of environmental and genetic factors is attributed to the onset of disease or disorder. Most current research, though, focuses on showing substance behinds models of hereditary arthritis.  A recent study found that a form of knee osteoarthritis is the newest addition to the collection of genetically-caused arthritis.  Rare variants in the GDF5 gene have been associated with disorders of skeletal development, and more common variants recently have been tied to susceptibility to osteoarthritis of the hip and knees.  If anyone in your family has a history of osteoarthritis, it is even more important to take preventative measures to help prevent the onset or at least postpone it and make it more manageable.

Do you currently or have in the past, engaged in heavy physical activity for 3 or more hours per day such as heavy lifting, standing or bending?
Athletes and people who have jobs that require doing repetitive motion, such as landscaping, typing or machine operating, have a higher risk of developing OA due to injury and increase stress on certain joints.  Certain occupations involving repetitive knee bending and squatting are associated with osteoarthritis of the knee.  If you are experiencing joint pain or have been diagnosed with arthritis, it may become necessary to alleviate or decrease the amount of heavy physical activity you do.  Repetitive motions for long periods of time can accelerate the onset of osteoarthritis.

Do you experience joint stiffness in the morning or do your joints ache more if there is a change in the weather?
Stretching when you first get up is a great way to alleviate joint pain.  According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine. 

Get more exercises here

It’s never too late to start a preventative maintenance program for your joints.  Maintaining a healthy weight and exercising are very important and you can also take a liquid glucosamine and chondroitin to help maintain joint flexibility.  See here

Read more about how glucosamine and chondroitin work here

A New Years resolution is nothing more than a calendar-based personal goal, which means you need to approach it with some classic goal setting strategies.  In summary that includes selecting a goal that is meaningful, measurable and manageable

1.Meditate on it: take time to think about what you want everyday and see yourself having it.
2.Write it down: put your resolution in writing and leave reminder notes in places you will see on a regular basis (e.g. your refrigerator or computer desk).
3.Stay positive: attitude can make or break your plan so keep your thoughts positive and expect some backsliding (e.g. a vacation or food filled party).  See these slips as temporary detours and get right back on your positive path.

So if this sounds like you and you feel like throwing in the towel may be a good idea, take a closer look at the goals you set and make sure they are SMART:
 
• Specific – “lose weight” is not specific, “lose 10 lbs” is specific
• Measurable - if you can’t measure success, how will you know if you’ve succeeded?
• Attainable
• Realistic – if going to the gym 6 days a week isn't’t realistic, try for 2 days or maybe 3.  Just don’t set yourself up for what you’ll perceive as failure.
• Time-Sensitive.  Everyone needs a date stamp on their goals. Otherwise you’ll put off today what you could do tomorrow, or the next day.
When your resolutions aren’t enjoyable and only focus on what you can’t do (diet is a four-letter word, after all), they might not last very long at all.

But don’t let that stop you from changing your life! Instead of making negative resolutions that probably won’t stick, commit to making positive and uplifting changes that will improve your life immediately—changes that you’ll want to make!

Tips to Achieve Your Goals:

• Writing down your goals (in specific terms) means you're more likely to achieve them.
• Are your goals specific and positive? Rather than vowing "to exercise" for example, reword each goal so that it is clear and measurable: I will walk 30 minutes every day. I will complete a 5K race. I will do a yoga DVD twice a week.
• Post your written goals in places where you'll see them often—on your computer or fridge, in a picture frame on your desk, as a bookmark, and in your wallet. These reminders will help you stay focused and on track.
• Make a realistic time-line to stay on track with small milestones for each time period.  Choose a date when you hope to reach your overall goal.
• Develop and action plan for every goal.  If you want to start eating healthier, for example, find out ways to learn about good nutrition, take classes, visit a dietitian, do research online, join an online community for support.
• Share your goals with family and friends for invaluable support and assistance.  Some of them may even join you!  It’s always more enjoyable to have a partner and provides motivation too.
• On a calendar or spreadsheet, place a BIG sticker, start or checkmark for each day that you accomplish your goal or do everything you planned such as:  walked 3 miles, did not eat any sweets, drank only tea instead of coffee, ate 5 pieces of fruit, etc.

Stay tuned for more tips!

 

This is the 3rd post in my Digestion Series.  Also see article on Prebiotics and Digestive Drugs 

Americans typically fall short on meeting their dietary fiber needs. We need about 14 grams of fiber for every 1,000 calories we consume yet, most Americans get just 15 grams per day! Fiber plays an important role in digestive system health, alleviating constipation and it may help reduce your risk of developing heart disease and diverticular disease.

Types of Fiber
There are two types of fiber and both are vital to good health.  Soluble fiber is found in a variety of foods including oat bran, oatmeal, beans, pears, apples, lentils, nuts, seeds, peas, bran, citrus fruits and barley. It can help decrease LDL cholesterol (the kind associated with an increased risk of cardiovascular disease) and make your stools softer so going to the bathroom isn’t so painful.

Insoluble fiber intake is also associated with a decreased risk of cardiovascular disease. In addition it provides “bulk” which means it can help slow the rate at which food moves through your digestive system keeping you full for a longer period of time and increasing stool bulk thereby alleviating constipation.  Foods high in insoluble fiber include whole-wheat products, the skin from fruits and vegetables, brown rice, wheat bran and seeds.


Tips for Increasing Your Fiber Intake
If you think you need to increase your dietary fiber intake, always do so slowly at first so your body adjusts. Try these steps to slowly boost your fiber intake:

1. Swap out the “whites” in your diet for high fiber foods. White foods include regular pasta, white bread, white rice and white flour products. Start looking for whole grain or whole-wheat versions of these foods.

2. Add fruits and/or vegetables to every meal and consider adding these to snacks as well.

3. Substitute dishes made with legumes for some of your meat-based dishes.

4. Eat whole fruits and vegetables instead of drinking juice.

5. Try new grains that you don’t normally consume including bulgar, quinoa, and barley.

6. Sprinkle high fiber cereals such as Fiber One and All Bran in your dishes.

7. Try a fiber supplement (some of the unflavored ones can be added to your food or taken separately).