Wellness Matters…Nothing Changes If Nothing Changes!

Exodus 15:26 says, “If you will carefully listen to the voice of the Lord, your God, do what is right before Him, give ear to his commands and observe all injunctions, then I will put on you none of the diseases I put on Egypt; for I am the Lord your healer.”

Can you see the cause and effect relationship in this passage of scripture? If you do this, then that won’t happen to you.

It is no different today. To a great degree, health is a choice. In this blog I am going to talk to you about lifestyle diseases. There are many diseases that have the potential to be reversed, as well as prevented through lifestyle changes.

There is a saying that, “Nothing Changes, If Nothing Changes!” Let’s go back and look at the diseases of the Egyptians to see how true this is.

The Egyptian embalming process took about 10 weeks to complete. The process was meant to honor their dead as well as to provide spiritual comfort since they believed life after death to be a continuation of life on earth. Producing a mummy was no easy process! When a Pharaoh or wealthy individual died, the brains were sucked out of the head through the nose and the vital organs were removed and placed in sealed jars. The body was then preserved with “Natron,” a salt substance. A molten resin and perfumed oils were then applied to the body to preserve it. The next process took over ten days to complete. The mummy was intricately wrapped in fine linen bandages. Hundreds of yards of linen were used to complete the process. As a matter of fact, the amount of linen would have reached from the top of the Empire State Building to the bottom.

In 1922, Howard Carter, an archeologist, discovered King Tut’s tomb in the Valley of the Kings. His coffin was made of solid gold and placed in several larger coffins weighing in excess of 2,500 pounds and valued at more than $13 million dollars in today’s currency. The coffin was placed in one of several rooms that contained Tut’s personal artifacts. These included furniture, jewels, and several of his personal chariots.

Through today’s technology we have been able to autopsy some of the mummies to determine their causes of death. Some have even been X-rayed. Several interesting facts have come to light through these examinations. Enough information has been obtained to give us some interesting information on how these ancient Egyptians lived and died.

Ancient hieroglyphics and pictographs teach us that Egyptian priests butchered animals. The locals ate the meat and drank the blood. The upper class Egyptians also had ample milk, butter and cheese on their tables. Records show that they consumed large quantities of olive oil imported from the Island of Crete. Just like us, they milled flour, taking out valuable nutrients, to make bread and cakes. Today, we mill flour but have the ability to put some of those nutrients back in. There are also indications that they had stills for making beer and lived very sedentary lifestyles. Sound familiar? The Bangles sure had it wrong in their 1986 hit song, “Walk Like an Egyptian!”

Here are a few of the results of the Egyptian lifestyle. The hearts of the Egyptian mummies showed progressive stages of heart disease. The walls of the arteries were found to be fibrotic with lesions from arteriosclerosis.

Milton Crane, MD., Weimar Institute, states in his unpublished paper, “The Disease of the Egyptians,” that dental cavities were also quite common among the Egyptians. They were found in Ramses II of the 19th dynasty. Ramses was also found to have arteriosclerosis and degenerative arthritis of the cervical spine (upper neck). His son, Merenptah, who is believed to be the Pharaoh of the Exodus, also had the same two diseases. These diseases occurred in succeeding generations due in part to the passing on of lifestyle practices from one generation to the next. Some of the other diseases that were found included diabetes, gall bladder disorders, tuberculosis, polio, parasites and leprosy. Diseases that are passed on from family to family over time are called trans-generational. See any likeness to today’s diseases?

It becomes evident that when we treat our bodies with neglect in regards to lifestyle, and don’t give ear to God’s commands, we will suffer the same plaques the Egyptians did. There is a cause and effect relationship of following the laws of health.

Here are some 2009 statistics from the Center’s for Disease Control and Prevention and the American Diabetes Association.

About 30% of Americans have hypertension. That is about 100 million Americans.
Americans suffer 785,000 annual heart attacks. One American dies every minute from heart disease.
25.8 million Americans are diabetic. It is estimated that 79 million are pre-diabetic. One new diabetic is diagnosed every minute.
There are about 550,000 surgeries to remove gall bladders each year (cholecystectomies).
45% of Americans have one of these three: Hypercholesterolemia, Hypertension, or Diabetes.
One person per minute has a stroke.
Obesity is at epidemic stages. About 65% of Americans are either overweight or obese.
Japanese migration to America by way of Hawaii was tracked in an Ancel Keys study back in 1975. It was interesting to note that prior to their migration, the Japanese ate a 10% fat diet and had cholesterol levels of 150 mg/dl. Once they migrated to Hawaii, they ate a 25% fat diet and, as a result, their cholesterol levels increased to 220 mg/dl. When they arrived in Los Angeles, these same Japanese adopted a diet of 40% fat and their cholesterol levels soared to 250 mg/dl. The typical American diet is now at about 37% in fat. The only good news is that with the development of cholesterol-lowering medications (the statins and others) the average American cholesterol level is down to around 200 mg/dl. We have become a nation dependant on medicating our way to good health! We need to remember that there is always a cause and effect relationship in how we live our lives.

You would be amazed at how well you would feel, how much less medication you would have to take, and how your outlook on life would improve by following these simple lifestyle goals.

1. Get out and walk 30-45 minutes a day.
2. Eat smaller portions. Use smaller plates!
3. Drink 5-8 glasses of water a day.
4. Eat at least 5-7 servings of fruits and vegetables EVERY day.
5. Get at least 7-9 hours of sleep each night.
6. Eat a diet of at least 30-40 mg of fiber each day.
7. Spend time in scripture, prayer and meditation each morning.
8. Stay away from sugar and processed foods as much as possible.
9. Keep a positive outlook on life!

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle

Be Well, Stay Well!

Bob

Wellness Matters…Portion Control

People today are eating more than they used to and more than they need to! Many of us take in more calories than we burn and the results are that we are overweight — and even obese. One of the main problems is the creep in portion sizes of the foods we eat. Portion sizes have grown during the past 20-year period, AND portion sizes aren’t getting any smaller! With our desire to overeat comes the threat of a variety of avoidable diseases. These diseases include: heart disease, diabetes, arthritis, breathing and sleep disorders, and even depression.

We love to feel like we are getting more for our money, so the food industry makes larger portion sizes and then consumers eat more. Both think they are winning this game until the bills for poor health come in. So, what can we do about it? Here are some ideas.

1) Read food labels so you know what a portion size is and stick to it. The label will tell you how many calories are in one serving size, but check the calories. One serving may be loaded with fat and sugar calories so you may want only a half serving! In the case of fruits and vegetables, you may want to eat two servings! Choose your foods by looking online at www.MyPyramid.gov.
2) Eat smart! Choose healthy foods from the MyPyramid.gov food guide. The food groups include: grains, vegetables, fruits, milk, and beans/meat/nuts. Watch the sugar and fat amounts in your servings.
3) A portion of pasta, rice, cereal, vegetables or fruit should be equivalent to one cup or the size of a clenched fist. A meat portion would be the size of a deck of playing cards. Oils should be limited to the size of the top of your thumb. Most commercial servings are two or three times these recommended serving sizes!
4) Another way to think of portions is to divide your plate into four sections. One quarter for protein and one quarter for starch or grain. Now fill the other half with fruits and vegetables. If you are trying to lose weight, use a smaller plate!
5) Don’t eat on your couch or in your bed! Eat at the table.
6) Eat three balanced meals a day and, if a snack is needed, eat fruit or drink water. Don’t skip meals.
7) Eat more salads, avoiding creamy dressings.
8) Eat slowly; studies show that those who eat slowly don’t eat as much!
9) Be aware that most restaurant serving sizes are three to four times proper serving sizes.
10) Don’t be tempted to go for the “value meals” or “jumbo drinks” just because they are a few cents cheaper. Keep in mind that a 32-ounce Coke has 25 teaspoons of sugar in it.
11) Remember, many times what you think is hunger may be your need to drink water.

Here are a few simple ideas that will help you stay within the constraints of portion size with your meals:

1 cup = a baseball
1/2 cup = a light bulb
1 oz. or 2 tbsp = golf ball
1 tbsp = poker chip
3 oz. of meat = a deck of playing cards
3 oz. of fish = a checkbook

While it isn’t necessary to memorize the entire book on serving size and calorie content, it is a great idea to have some general knowledge. Here are some estimations you can use to scan your plate to determine the approximate number of calories you will be consuming during your meal.

1 serving of whole grain (1 slice of bread) = 80 calories
1 serving of cereal (1/2 C oatmeal) = 60 calories
1 serving of fruit (1/2 C) = 60 calories
1 serving of vegetables (1/2 C) = 45 calories
1 serving of skim milk (1 C) = 90 calories (whole = 145, soy = 130)
1 serving of meat (4 oz.) = 250-300 calories

Finally, 100 extra calories a day due to larger portion sizes will lead to a weight gain of 10 extra pounds each year. This is one time where small amounts really do matter!

Bottom line. Make good eating decisions and get plenty of activity.

“Let Your Food Be Your Medicine!” Hippocrates

Be Well, Stay Well!

Bob

Wellness Matters…”CREATION Health”

In the next few months, the Wellness Center at Takoma Regional Hospital will be looking at an initiative to introduce to its employees and community a new emphasis. We will be introducing CREATION Health. The word “creation” in CREATION Health is an acronym that was developed by several thought leaders in the Adventist Health System, led by Dr. Des Cummings and Monica Reed, M.D., at Celebration Health Hospital in Kissimmee, Fla.

The message of CREATION Health is winding its way through healthcare, as well as communities, throughout the United States. Drs. Cummings and Reed have co-authored a book by the name of CREATION Health Discovery. The book is designed to help people understand the link between God’s perfect creation of earth and the restoration of man’s health. Through videos, books and lifestyle classes, people’s lives are being changed for the good. The concepts of CREATION Health are solid and life changing.

Here are the roots to the meaning of CREATION Health:

C—CHOICE: Every day we make choices that impact our health for better or worse. The first step to healthy living is to make a choice to pursue optimum health. God gives us this choice and the freedom to choose it. Balancing, prioritizing and acting out these choices are our own personal responsibilities. Our choices make us who we are.

R—REST: Everyone knows the important role rest plays in the restoration of the mind and body. Prayer brings peace which also reduces stress, and studies show prayer actually enhances our immune systems. Getting daily, weekly and Sabbatical rests are keys to good health. A full Sabbath day of rest restores our physical, spiritual and mental beings. The use of laughter also enhances our immune systems and frees us to rest better.

E—ENVIRONMENT: God provided paradise for us in the Garden of Eden. His intent, had we chosen it, was for us to live purposeful and complete lives in Him. It is often said today that we live in a “toxic” environment. Even in this type of environment, I believe God’s everlasting gift to us is nature, and we can experience it through our senses. Seeking a peaceful environment will do much to improve our health status.

A—ACTIVITY: There is a plethora of evidence indicating that exercise is critical to optimal health. Even in the Garden of Eden, God told Adam and Eve that it would be their responsibility to work the Garden. Idleness was not part of God’s plan for man. Exercising the body and mind are critical for man to prosper and to build good self esteem. Exercise should include cardiovascular and strength activities.

T—TRUST: The importance of TRUST and FAITH has been linked to health through research conducted at Harvard, as well as Duke universities. When individuals have trusting relationships, studies show healthier immune systems and increased longevity. Trust promotes security and security brings about peace.

I—INTERPERSONAL RELATIONSHIPS: A Gallop survey has shown that those intimately involved with family, friends, neighbors, community, church and work have support systems that enhance health. It has even been shown that those who attend church on a regular basis have less sickness and live longer. We were designed to have proper relationships with those around us as well as with our Creator.

O—OUTLOOK: Our outlook or attitude about life is the result of how we view the world in which we live. Self-talk — or the way we speak to ourselves — plays a large role in our outlook on life. We need to deal with negative thoughts and then let them go. We need to compliment ourselves constantly and then learn to laugh at ourselves. Scripture tells us that laughter is good medicine. Laugh often.

N—NUTRITION: Food impacts every dimension of our being. We are, in fact, what we eat. Our moods, our ability to work and play, and our risks for disease are all affected by the choices we make in our diets. For energy, maximize whole foods such as fruits, grains and vegetables. Get variety in the foods you eat, as well as in the color of the food eaten. Minimize animal and dairy intake, but shoot for a balanced approach with appropriate caloric intake.

Including these health principals as part of your lifestyle will not only give you improved health but a healthier outlook on life! I encourage you to consider adopting them in your daily walk today!

“Beloved, I wish above all things that thou mayest prosper and be in health even as thy soul prospereth.”  3 John 2.

Be Well, Stay Well!

Bob

Wellness Matters…Cholesterol

It wasn’t that long ago few people knew their cholesterol numbers. High blood cholesterol can affect anyone. High cholesterol can increase risk for heart disease and is the number one killer of Americans both men and women. The higher your blood cholesterol level, the higher your risk for heart disease. When high, a lifestyle change reducing saturated fat and cholesterol intake will be needed and sometimes drug treatment will be necessary. Even when drug treatment is necessary, lifestyle change should be followed.

The National Institute of Health (NIH) has a lot of practical information on cholesterol. In their publication No. 06-5235 you can find information on cholesterol, blood cholesterol numbers you should be familiar with and ways of lowering or controlling blood cholesterol.

Cholesterol is an alcohol. It is a waxy, fat-like substance that can be found in the cell walls throughout your body. Cholesterol is important to nerve cell formation and in the cells of the heart and liver. The body uses cholesterol to make hormones, bile acids, vitamin D and other substances. The main issue is that for most of us the body makes all the cholesterol it needs to accomplish these tasks and can function very effectively with no additional foods that contain cholesterol. It must be stated clearly here that the only place cholesterol enters our systems is through the introduction animal products. For a clearer picture of how animal products affect us read Cornell University’s Colin Campbell’s China Study.

Cholesterol travels in the blood stream but cholesterol and blood do not mix so cholesterol has to be carried in packages called lipoproteins which have fat (lipid) inside and protein outside. Hence, we have several kinds of lipoproteins — two of which we need to be familiar with. You may have heard of “good and bad” cholesterol. Low density lipoprotein or LDL is often referred to as bad cholesterol because it carries cholesterol and deposits it in our arterial walls causing problems. High density lipoprotein or HDL is often referred to as “good cholesterol” because it picks up LDL cholesterol and deposits it in the liver where it can be eliminated. The buildup of cholesterol and other debris is called plaque. It can build up in the wall either shutting off the artery or breaking off and traveling down the artery pathway thus causing potential blockages leading to heart attack or stroke. The resulting pain is call angina. The arteries most commonly affected are the coronary or heart arteries of the heart.

The genes you inherited from your Mom and Dad do play a role in your cholesterol levels but the foods you eat, your weight and the amount of exercise you get can also aid in keeping cholesterol levels at acceptable standards. Those standards are:

Total Cholesterol:

Less than 200 mg/dL Desirable
200-239 mg/dL Borderline high
240 mg/dL and above High

LDL Cholesterol:

Less than 100 mg/dL Optimal (Ideal)
100-129 mg/dL Near optimal
130-159 mg/dL Borderline high
160-189 mg/dL High
190 mg/dL and above Very high

HDL Cholesterol:

Less than 40 mg/dL Major heart disease risk factor
40-60 mg/dL normal
60 mg/dL and above Some protection against heart disease

One of the main goals in lowering cholesterol is to target LDL cholesterol and many of the medications such as the Statins do just that. Diet is still the preferred method in that all drugs have known side effects.
Let’s get to the heart of the matter on cholesterol. God has provided us with awesome foods to combat heart disease and high cholesterol. Fruits and vegetables are not only low in calories but high in antioxidants and phytochemicals. These chemicals combat inflammation in the body known to wreak havoc in our systems and is one of the main causes of heart disease. By replacing dairy products with dairy substitutes such as Soy, Rice or Almond mild you automatically reduce the introduction of cholesterol into the body. Afraid of not getting enough calcium? We will talk about that another time! Using beans as a source of protein will help to eliminate animal fat thus providing you with a great source of protein and fiber. Remember, cholesterol only comes into the body through animal products (which include meat and dairy). Can’t give up meat and dairy, then at least cut back on the amount you eat.

Losing weight will also lower cholesterol levels. That means getting on an exercise program of walking 30-45 minutes a day. If all else fails your doctor may prescribe a cholesterol lowering medication for you but as stated please stay on a good diet. The Statins stop an enzyme that controls the rate at which the body produces cholesterol. When combined with a good diet you should have a good degree of success in lowering that cholesterol number!

There are other tests that are important in determining your risk for heart disease but are more expensive and are not usually prescribed by your physician. These include a Homocysteine and C-Reactive Protein (CRP) test.

So for now, let’s be practical and try to follow these principles in reducing cholesterol levels and risks for heart disease.

• Eat only enough calories to reach or maintain a healthy weight.
• Eat less than 7 percent of your daily calories from saturated fat. Reduce red meat intake and add beans as your protein.
• Get only 20 percent of your daily calories from fat (includes saturated fat calories)
• Consume less than 200 mg a day of cholesterol or eliminate dietary cholesterol entirely. Dietary cholesterol is found only in animal products.
• Load your plate with heart healthy fruits and vegetables (unlimited unless otherwise contraindicated).
• Substitute animal products with beans and soy products (in moderation).
• In addition, you should get at least 30 minutes of a moderate intensity
physical activity, such as brisk walking, on most, and preferably all days of the week.

There is an old saying that goes like this, “Heredity loads the gun, lifestyle pulls the trigger!” Let your lifestyle be your medicine!

Be Well, Stay Well!

Bob

Wellness Matters…Be Still and Wait!

I would like to share three verses of scripture to start our Wellness Matters Blog with you.

“But they that wait upon the Lord shall renew their strength. They shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:30

“Don’t be impatient. Wait for the Lord, and he will come and save you! Be brave, stouthearted and courageous. Yes, wait and he will help you.” Psalms 27:14

“Be still and know that I am God.” Psalms 46:10

The fast pace of life can really drag us down. In these Bible Texts we are implored to wait and to be still. Being still and waiting do not necessarily mean doing nothing. If you look into the true meaning of those words they mean to mend, stitch, slacken, loosen or to heal. Isn’t that what stress management is all about? The Lord knows the pace with which we all run today. We rush to work, rush our children to practices and other extra-curricular activities, are involved in social events and yes, even on our “day of rest” we are involved in our churches.

This is a super fast paced world we live in and it isn’t getting better! We have:

Fast Lanes—for traffic
Fast Food—to get on to our next activity
Fast Weight Loss Programs—So we can eat more
Fast Money—so we can spend more
Fast Passes—so we don’t wait at toll booths
Fast Track—so we can move more people through our hospitals
In his book, Adrenalin and Stress, Dr. Archibald Hart, proposes that many of us court stress for the adrenalin rush it provides. Ever wait until the last minute to file taxes or study for an exam! This sense of challenge provides excitement. Over time, behaviors like this lead to devastating consequences all relating to poor health.

Dr. Hart also discusses in his book how society has changed over the past few years. In the “good ole days” we used to walk down the street and our neighbors would be sitting on their front porch and we took the time to chat. Today, we jump in our cars, press the automatic garage door opener, go to work, come home and never even see our neighbors.

So, how do we slow down to allow God to have a piece of us? How can we slow down so our spouses and children can really get acquainted with us?

The bottom line is that we may not even be aware of the pace at which life carries us.

I often use this simple analogy. Let’s say you are traveling down Interstate 80 at 70 mph. A car pulls up beside you and for the next few miles travels at exactly the same speed as you. As you turn to look at the other vehicle and focus on it, doesn’t it appear that you are both standing still. The fact of the matter is that both cars are moving at 70 mph! Are you traveling at 70 mph in your life?

So, what is our focal point? What standard do we use to govern the speed at which we travel through life or do we just allow ourselves to be carried along with everyone else in the mainstream? It’s so easy to be traveling at break neck speed and think everything is normal.

One day I asked an Employee Assistance Program (EAP) Counselor how she deals with stress. She challenged me to go home that night and to take five minutes to focus on anything but work. To just sit and focus on the sounds around me. Sounds I would not normally be aware of in my day of haste. The first few nights I failed miserably. I just couldn’t keep my mind off what it was attracted to—work. I went back and told her my experience because I thought I might be abnormal. She assured me that it took time and practice to learn how to relax. Even though it is still a struggle, over time I’ve learned to relax my mind, and as a result, relax my body. I began to focus on sounds. I would sit outside and just listen. It’s amazing how many different sounds you can hear when you take the time to listen. It also takes your mind off the things that occupy it most of the day.

This simple task reminded me of a video game called Asteroids that I used to play. the object of the game was to destroy asteroids by shooting them. You had this little space ship and the asteroids would be coming at you from different directions. As time moved on more and more asteroids would pop up on the screen and they would come at you faster and faster trying to destroy your spacecraft. If things got really tight you could hit this button called “HYPERSPACE.” It would make your space ship disappear and show up somewhere else on the screen. It gave you reprieve and a chance to catch your breath before the asteroids would notice where you were and would start coming at you again.

That’s what being still and waiting is for. It helps us to “HYPERSPACE” and gives us reprieve from the stresses of the day. It allows us to refocus. It may even bring us back into a state of what reality really is.

This entire message is on stress management and leads in several directions. One direction is that while we are still and waiting what better time to recognize what God has provided for us, to say thanks and then than to pray. We need that still time where we wait so that we can allow God to speak to us. Far too many wait until they are physically incapacitated. At that point we know God will have our attention!

In closing, the time spent waiting on the Lord is not wasted time. It is a time of refreshing, a time to get spiritual nourishment and a time to gain strength and perspective.

“I have been young and now I am old. And in all my years I have never seen the Lord forsake a man who loves him; nor have I seen the children of the godly go hungry.” Psalms 37:25

Be Well, Stay Well!

Bob

Wellness Matters…Live Strong

Patricia Megresian once said, “When it comes to health, when the body feels safe and is at ease, the nervous system is able to be quiet and be more normal. Then the immune system is able to function better. When the body is safe and feels safe, all of its other functions can help combat disease.”

This quote emphasizes the importance of total health. When we speak in terms of total health, we simply mean the application of all possible health and healing activities (laws) that impact our well-being. While our bodies are a resilient piece of handiwork by God, it is to our benefit to keep them finely tuned. It has been said that man does a better job at keeping his car in shape than he does his own body.

When we incorporate the amazing benefits of proper nutrition, exercise, adequate water intake, time in the sunshine, healthy attitudes, balance in life’s environment, trust in an awesome God, adequate rest and time in the outdoors, we provide our bodies with the cement that literally holds it together in perfect peace and harmony. These are often referred to as the natural health laws and we are learning each day that the more we include these in our daily routines, the healthier and happier we will be.

Today, many claim that we live in a toxic environment. There seems to be a lot of truth to that. Our environment is not as healthy as it was in past generations in a lot of ways. We are bombarded at every turn with advertisements, infomercials, and subliminal messages. We have fast food at the turn of a wheel and technology that allows us to sit the great majority of the day. But are we any better off for this? If we could ask our immune systems that question, I believe the answer would be a resounding not necessarily!

Growing up in New England, I often observed a process called “pointing the bricks.” After decades of abuse by New England weather on its brick structures, the mortar between the bricks would begin to weaken and become porous. To strengthen the brick, a tedious process called “pointing” was engaged in. The pointer would break away the old mortar with a hammer and several different types of chisels. The old cement was then taken away and the remaining solid cement would remain. A brush was then used to scrub away the dust of the old mortar and new mortar was inserted and grooved so the brick wall looked like new.

Like the mortar between the brick, our bodies are in a constant state of decay so we have to use the process of “pointing” to maintain good health. In pointing, we enhance the ability of our immune system to keep our bodies running efficiently. Not running too fast and not running too slowly, but at optimal speed. These simple laws of health are the new cement that will enable our bodies to function efficiently and more effectively. Putting all these health laws into practice will combat disease, improve our self image and make us happier and better able to deal with life’s hassles.

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle

Be Well, Stay Well!

Bob

Wellness Matters…Sarcopenia

Sarcopenia is defined as the universal and involuntary age-related loss of lean (muscle) mass, strength and function. The Greek meaning for the term is “poverty of flesh.” For example, during sarcopenia, there is a replacement of muscle fibers with fat and an increase in fibrosis. Many believe that this is a natural occurrence due to age. The fact is that although sarcopenia is related to the aging process, our lifestyles have a lot to do with the impact sarcopenia has on our muscular system. There also appears to be a relationship to sarcopenia and osteoporosis.

Sarcopenia is generally diagnosed through low muscle mass and function (strength and performance). As muscles become atrophied (smaller), due to age and lack of use, ultimately they have a profound impact on how strong your bones are. Muscles generally lose both strength and mass at a rate of about .5-1% per year after the age of 25, according to Wikipedia. A muscle has an origin and an insertion located directly in the bone. So as muscles contract under resistance (training), the muscle tendon pulls on the bones they are involved with. This pulling action actually strengthens the bone and as a result one will have better bone mass and muscle health as a direct result of exercise. It’s that simple.

It is not unusual today to walk into an assisted living facility or even a nursing home and see weight training devices for the residents. Even people in their 90s can benefit from resistance training. When combined with proper nutrition, the end results can be increases in muscle strength, reduction in disease, improved balance, fewer falls and ultimately fewer hip fractures and fractures in general. It is a win-win situation.

Loma G. Davies Silcott (in her article titled, “Sarcopenia,” published in the September 2008 issue of Vibrant Life) states that people usually lose 10 ounces of muscle weight every year. During that same time period, those same individuals gain one pound of body fat. This means the loss of muscle is difficult to recognize and for most goes unnoticed.

It is important to remember that the heart is a muscle and responds to exercise just the same as all the other muscles in our body. At a recent meeting of the American College of Cardiology in New Orleans, it was reported that consistent lifelong exercise preserves the heart muscle in the elderly to levels that match young sedentary people. It was found that the muscle in the older exerciser was just as supple as that in young people who didn’t exercise. The critical time period for exercise appears to be 45-60 years of age. Please keep in mind that the benefits of exercise can be found in all ages!

The best way to improve the condition of our bones and muscles is through proper nutrition, and aerobic and resistance training. You don’t have to be a “muscle head” to get the benefits of resistance training. Simply use light weights and perform 8-10 exercises using 2-3 sets of 8-10 repetitions. Walking is another great overall exercise. Start today so those muscle and bones can smile back at you!

Be Well, Stay Well!

Bob