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3 Things that Affect Vital Aging

Maintaining vitality while aging is more possible than people think!

Vital aging is focused on health and wellness and making certain lifestyle choices that will benefit you long-term. We have rounded up 3 of the best and most basic steps you can take to maintain longevity and vitality in your aging.

1) Combat Inflammation

At the root of many chronic health conditions and illness, even age-related ones is inflammation. Your diet is one of the best starting points to quell inflammation:

  • Consume a diet rich in fresh vegetables (particularly leafy greens), fish, and nuts
  • Steer clear of refined sugars, processed foods, and saturated fats
  • Incorporate turmeric as one of it contains, curcumin, a strong anti-inflammatory
  • Load up antioxidant-rich foods (veggies, fruits, fish, nuts, seeds) to protect your body from free-radical damage maintain cell and tissues health
  • Look into taking a fish oil supplement to control inflammation and heart health

2) Prioritize Regular Exercise

It’s amazing how regular and consistent exercise can add years to your life! From an overall standpoint, exercise assists in weight management, bone strength and muscle health.

  • Exercises helps with brain health, slowing down cognitive impairment
  • A recent Harvard study found that exercise can be nearly effective as prescriptions when it comes to protecting oneself against conditions like heart disease, stroke, and diabetes
  • University College London researchers revealed that physically active older adults faced a lower risk of developing chronic conditions like arthritis

3) Maintain a Positive Mindset

A negative outlook can have a hugely negative impact on your health. As studies continue to point out, there is a strong correlation between negative mindsets and poor health. One of the best ways to preserve your heart health is through a lighthearted and cheerful disposition!

  • Research reveals that those who regularly experience pessimism, worry, anxiety, anger, or hopelessness increase disease risk, notably heart disease, coronary artery disease and cardiac events such as heart attacks
  • These consistent negative emotions have been linked to health concerns like complications from surgery and slower recovery from bypass surgery

References

Aberdour, S. (2012, October). 5 Tips for Healthy Aging. Retrieved from: http://www.alive.com/articles/view/23651/5_tips_for_healthy_aging

Gupta, S. (2014, April 28). The Best Anti-Aging Medicine? Exercise. Retreived from: http://www.everydayhealth.com/news/best-anti-aging-medicine-exercise/

Mercola, J. (2013, July 25). Positive Outlook Linked to Reduction in Cardiac Events Such as Heart Attacks. Retrieved from: http://articles.mercola.com/sites/articles/archive/2013/07/25/positive-outlook.aspx

 

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7 Reasons Women Should Lift Weights

There are many misconceptions when it comes to women lifting weights: lifting heavy weights makes women bulky, it’s dangerous, and once you have muscle, you can’t stop lifting or it will all turn to fat….

In reality, strength training offers numerous benefits, allowing you to live in a healthier, stronger body. Cardiovascular exercises alone will not help you achieve this.

Here are 7 reasons why women should consider incorporating a strength training program to their fitness regime.

1) MORE EFFECTIVE FAT LOSS

Although many people consider weightlifting only a means to add size, in comparison to cardiovascular exercise, resistance training is actually more effective in burning calories.

The huge advantage to weight training is your body’s ability to burn fat during and after exercise.

After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

2) MORE MUSCLE, MORE CALORIE EXPENDITURE

As you increase strength and lean muscle mass, your body uses calories more efficiently. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

3) QUALITY SLEEP

Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training. 1

4) INCREASED ENERGY

As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation.2Rather than reaching for that early afternoon cup of coffee, grab a barbell.

5) HEART HEALTH

Resistance training can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.3

6) BONE HEALTH

As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer produces estrogen. A study conducted at McMaster University found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent.5 The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.

7) STRESS RELIEF

Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.6

References

Davis, K. (2014, May 2). 8 Reasons Women Should Lift. Retrieved from: http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html