DRINK A CUP OF COFFEE...IT'S OK!

New research that contradicts previous studies on the ill effects of coffee has found that one to three cups of the brew per day may actually protect people from heart disease. The study, which was part of the Iowa Women's Health Study found that up to 60 percent of antioxidants (which protect cells from damage and reduce the inflammation that encourages arteries to narrow) in the diet may come from coffee. The study was based on data of 27,000 older women followed for 15 years, and appears inAmerican Journal of Clinical Nutrition.

ARTHRITIS ---- DID YOU KNOW?? 

- 46 million men, women and children are in pain from arthritis

- 140,000 people with arthritis will visit their doctor

- 3,750 joints will be replaced – today

- Arthritis will be the largest category of disability claims filed

- Arthritis will cost this country $350M - today

- 3 people will die from arthritis - today

Aquatic Exercise Rates High

According to a report by the Sporting Goods Manufacturers Association (SGMA), the most popular exercise activities for adults aged 65 or older include tai chi and aquatic exercise. 

So what are you waiting for??? Get splashing!!!

Muscles and Alzheimer's

More muscle strength is associated with a reduced risk of Alzheimer’s disease and cognitive decline, according to a study published in the Archives of Neurology (2009; 66 [11], 1139–44).   Investigators found that increased muscle strength was associated with a slower rate of decline in global cognitive function. (Ruth Sova, 7/20/10)

MEMORY LINKS TO 40 WINKS

Research from psychologists at Washington University in St. Louis* say that 'when it comes to executing items on tomorrow's to-do list, it's best to think it over, then 'sleep on it.'  Apparently, people 'who sleep after processing and storing a memory carry out their intentions much better than people who try to execute their plan before getting to sleep.'  The psychologists have shown that 'sleep enhances our ability to remember to do something in the future, a skill known a prospective memory.

Bottom line = get a good night's sleep and your brain and your body will work better and be healthier!

*July 2010

PSYCHING YOURSELF UP TO EXERCISE

---

 

 

Denny Bender, Let's Move Together Blogger
Download MP3

 

 

Want to exercise, but just can’t seem to get moving? When it comes to health and fitness, your state of mind, or emotional conditioning, is as important as your physical conditioning.  Here's some tips from the Arthritis Foundation to help get you mentally prepared for physical fitness.

  Results of a recent study show that fear of pain (not pain itself) ranked as the No. 1 barrier preventing people with arthritis from exercising. Other mental hurdles, like a lack of motivation and not enjoying exercise, also ranked high.

Few people focus on the mental aspects of physical fitness, whether it’s overcoming injury-related anxiety or simply getting motivated to lace up your sneakers each day. Changing your mind-set can help you live a more active life. So, before you exercise, get your mind ready.

So how do you get your mind and your body prepared for exercise? Follow these three emotional conditioning tips:

1.Be flexible. People who adjusted their exercise routine to accommodate their arthritis are more likely to keep exercising than those who don’t. Avoid an all-or-nothing mentality. If your knees hurt, resolve to walk more slowly. If you’re stiff in the morning, then exercise in the evenings. Or cut the length of your workout in half, if you’re really sore. Having a Plan B keeps you from giving up when things seem tough.

2.Focus on the benefits. People who exercise regularly do so because they believe it makes them feel better, promotes weight loss and increases their ability to move. Reminding yourself of how good exercise is for your health can motivate you to make the effort, even when you’re feeling tired, sore or nervous.

3.Soothe yourself. Being anxious or afraid can amplify pain, which is why it’s important to get calm before you get moving. Before you start exercising, spend several minutes breathing deeply while picturing yourself doing your chosen activity. Also practice positive self-talk before and during exercise, saying or thinking phrases like “I can do this,” and “I feel pain, but doing this will help me feel less pain.”

Good Food = Good Energy

Fuel your body with healthy picks from experts.

1. Blueberries: They're packed with antioxidants that boost brain cells and help keep memory sharp, research shows. Toss a half cup onto your cereal.
2. Apples: Their high fiber content means they deliver steady energy. "Apples also help prevent dehydration," says Dawn Jackson Blatner, RD, a dietitian in Chicago.
3. Fish: "The omega-3 fatty acids in oily fish such as salmon are linked to improved concentration and memory," says Blatner.
4. Spinach: It's brimming with iron, which helps deliver oxygen to your cells. When you're low on this mineral, you'll feel like you're...about...to...crash. Use it in pastas and salads.
5. Nuts: Build energy with a daily handful of almonds, hazelnuts, or cashews, all of which contain fatigue-fighting magnesium.

Great advice so start munching to maintain and boost your energy!

(Fitnessmagazine.com, 3/10)