ARTFUL AGING

Artful Aging by Dr. Suzanne Groah

As a physician and scientist, I have seen remarkable aging. The patients whom I care for, often with severe physical disabilities, experience a process termed “accelerated aging.” This means that some of the “normal” declines in body organ function that we see associated with age occur earlier than anticipated. Unfortunately, the result is a shorter lifespan for these individuals.

I have seen a number of people, though, who have outlived expectations — some by years and a few by decades. I want to learn from these people so that I can discover the Art of Aging, live it myself, and share it with others.

The example that is most striking is a patient and friend who was involved in a car accident 50 years ago at age 20. The accident left him paralyzed at the waist due to a broken back. If this happened today, we would anticipate he would live a productive life using a wheelchair and have about 45 years to live. Fifty years ago this number would have been much lower. For the first few years after his injury he worked hard to achieve his goal of walking. He accomplished this without regaining even a muscle twitch in his legs. He has walked using leg braces, crutches, and Hulk-like upper body strength. More incredible is that he has done it for the past 50 years — a feat well beyond anything I have ever observed.

To me, Ed exemplifies the Art of Aging. I am convinced that his commitment to physical activity — to stand when most would have sat and to continue to be physically active even when faced with life’s greatest challenges — is the key to his artful aging. As stated by Chinese microbiologist, Zhao Liping, “EAT RIGHT, KEEP FIT, LIVE LONG, DIE QUICK”.

Dr. Suzanne Groah is a physician and researcher in Washington, DC. www.SCI-Health.org

FIBROMYALGIA PAIN RELIEF

Try Gentle Water-Based Workouts

Whether or not you're a water lover, you'll want to at least try water exercises. Numerous studies report that this form of low-impact exercise -- especially when done in warmwater -- can help reduce pain, stiffness, fatigue, and depression in many people with fibromyalgia. And you don't have to endure the back-and-forth monotony of swimming laps if that's not for you. There are a variety of fun, get-wet workouts to choose from -- including music-based aqua aerobics, underwater walking or jogging, strength training, stretching, and water-based relaxation therapies like yoga, tai chi, and Watsu. Heck, some spas and fitness centers even offer pool-based Zumba, hip hop, and country-western line dancing. (Real Age, 4/30/12)

HAPPY NEW YEAR!

It's 2011! I just walked 3 miles back and forth to the Rose Bowl Parade. What a beautiful display of creativity and commitment. From the 9/11 commemorative float to the Budweiser Clydesdale Horses, we have a lot to celebrate in the new year.

Now is the time to make your realistic and lofty goals and plans for the year ahead. Make sure it includes exercise, proper nutrition, enough sleep, and brain games to keep you healthy. A little bit each day goes a long way to insuring your health. Stay committed and practice 'moderation --- you will see the results.

Thanks to all my wonderful clients and colleagues for their continued support. Wishing everyone a year of health and fortune (however you define it!).

Cheers!

Deborah

OSTEOPOROSIS AND WATER EXERCISE

Osteoporosis, a degenerative disease commonly referred to as adult  bone loss, is associated with 1.5 million bone fractures (generally  of the hip, spine or wrist) each year. Previously it was believed  that only specific land-based, weight bearing activities could  counteract bone loss, however research indicates that shallow water aquatic exercise is a viable method for building and  maintaining bone mass.  It appears that in spite of the reduction in body mass that occurs in shallow water exercise  programs, the viscosity of the water offers adequate resistance to produce positive results.  So in addition to walking, stair climbing and weight training, vertical water exercise can be  beneficial in maintaining both strong muscular and skeletal systems.  Water exercise can also enhance balance,  
coordination, posture and performance skills thus reducing the risk of falls and injury. [References: AEA Aquatic
Fitness Professional  Manual and AEA Aquatic Fitness Research Journal, 2005, Volume 2, Number  1]

Key Muscle Group for Great Knees + Workouts

If your knees bother you when you bend ’em, here’s a natural way to help ease the pain: Get strong quads. 

Research shows that strengthening these key leg muscles can actually help you maintain your cartilage -- the stuff that tends to break down as arthritis sets in. The result? Less knee pain. 

Strengthen and Save
In a study of people suffering from knee osteoarthritis, having strong quadriceps protected against cartilage loss at a certain area of the knee called the lateral compartment of the patellofemoral joint. Quad strength didn’t seem to help cartilage in other important areas of the knee. Still, people with the strongest quads reported less knee pain and better physical function than people with the least strength in this muscle. Know what else is great for knees? Walking backward.  (Real Age 6/1)

Walking in the water may seem easy, but is incredibly beneficial to your knees. You get resistance without pain. Try it, you'll see a difference. Start out with just a few minutes, then increase by 2 minute increments to push yourself. Try to walk for at least 30 minutes, forward and backward. 

Want to strengthen your quads in the water? Do sets of 10 squats bending your knees as much as possible each time. Start with one set, then increase to 2, then 3. Walk in between sets. It's less boring. Here's to the knees!

Physical Activity Is Natural Pain Reliever For Arthritis

It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis according to a recent study published in Arthritis Care and Research journal. The study concluded that regular exercise is effective in significantly improving and managing arthritis pain.

Arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades. Participants in the study reported a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in a basic, eight-week exercise program. Exercising for joint health is different than exercising for cardio health. People living with arthritis don't have to sweat to achieve success. "Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person's daily activities and help to prevent developing more painful arthritis," explains Patience White, M.D., chief public health officer of the Arthritis Foundation. "Physical activity can actually reduce pain naturally and decrease dependence on pain medications."

Burn More Calories in Water

Did you know??

Because of its greater density, peoples burn more calories while exercising in water than on land. For example, Walking on land for half an hour burns 135 calories and walking in deep water for half an hour burns 264 calories.

Cut Fat and Carbon at the Same Time

It turns out that fighting global warming is good for the waistline. If every American spent 30 minutes a day walking or cycling instead of driving, the citizenry would collectively cut carbon emissions by 64 million tons and shed 3 billion pounds of excess flab, according to Paul Higgins of the American Association for the Advancement of Science.

Trim even more by trading in that T-bone for tofu--livestock production produces 18 percent of the world's greenhouse-gas emissions, according to the United Nation's Food and Agricultural Organization.

(Sierra Club)