March 24th, 2009
1) Muscles and joints— a little loss of muscle strength occurs between 35 and 40, but after that, strength tends to decline gradually for both men and women. By the age of 60, a man may lose up to 20 percent of his maximum strength and a woman may lose even more. Medical experts say that the decrease occurs because more protein is being broken down and less is being synthesized. The result is atrophy and loss of muscle fiber. The protein that has been lost is, in large part, replaced by fatty tissue.
Stiff joints also seem to be a fact of life for many people, beginning at about age 40. The health of joints depends on the strength of the muscles supporting them. Regular exercise—walking or running, weightlifting—is essential if you are to hold your own in the battle with aging muscles and joints.
Lower-back pain is also more common among people in their 40s and 50s. Researchers say that a slow, natural degeneration of the disks that cushion the vertebrae and stress can both contribute to back problems in middle-age people. But most people can overcome the pain and prevent further problems by strengthening the lower body and abdominal muscles through exercise.
2) Bone deterioration— strong bones are essential in order to prevent osteoporosis, a health problem which often afflicts older women. Osteoporosis causes bones*to become thin and porous enough to fracture or break easily. The condition accelerates at menopause and affects about 25 percent of women older than 65.
Studies have shown that the stronger a women’s bones are before menopause, the better her chances of avoiding osteoporosis. Adequate calcium intake and regular weight-bearing exercise—walking or running—are recommended to all women to ensure dense bones.
3) Sex— for most women, the hormonal shifts of menopause have little or no effect on desire or responsiveness. Many women at menopause, however, find sexual intercourse painful because of a drying and thinning of vaginal tissues. Many experts agree that the best treatment is to remain sexually active. Studies reveal that postmenopausal women who keep sexually active— with sexual intercourse at least once or twice a week—have considerably less vaginal atrophy than sexually inactive women.
As for men, evidence indicates that older men who keep in good physical condition can apparently maintain their output of sex hormones at the levels of young men. In fact, studies show that both men and women can enjoy sex into their eighties and beyond.
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March 24th, 2009
HOME
Homes with unvented kerosene or gas heaters, leaking chimneys and furnaces, and gas stoves are all at risk of carbon monoxide exposure. Low concentration of carbon monoxide can cause fatigue in healthy people and chest pain in those with heart disease. Higher exposures can cause impaired vision and coordination, dizziness, nausea, and death.
Here are several ways you can reduce the risk of carbon monoxide exposure in your home:
1) If possible, install a vented gas furnace and space heaters.
2) Have a trained professional inspect and clean your central heating system once a year.
3) If you have a gas stove, install an exhaust fan vented to the outdoors.
4) Don’t use charcoal indoors because it produces deadly amounts of CO (carbon monoxide).
A new device recently approved by Underwriters Laboratories is designed to prevent death from carbon monoxide poisoning. The new device resembles a smoke detector and is supposed to sound an alarm if the carbon monoxide in the air nears a dangerous level.
Records indicate that most of the 230 cases of fatal carbon monoxide poisoning reported each year are due to faulty appliances or damaged chimneys and vents. Others result from automobile exhaust in houses that have attached garages.
The new carbon monoxide detectors can operate on batteries or they can be plugged into a household electric outlet. Their sensors, unlike those in smoke detectors, must be replaced every 3 to 5 years, and cost from $15 to $20. The detectors themselves sell for $50 to $70.
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March 24th, 2009
For most people, anxiety and stress create discomforting muscle tension. To relieve such tension, it is necessary to “zero in’ on the tense muscles— usually in the back of the neck and upper back—and massage them until you feel them relax. Here’s an easy self-massage technique that, properly done, can relieve upper body tension:
1) Breathe slowly and deeply. Let your head drop forward, then cup the back of your neck with your hands. Press gently, so you will stretch your neck muscles without straining them.
2) Using thumbs and fingers, massage the back of your neck from the base of your skull down to your upper back.
3) As your muscles begin to relax, massage up from your shoulders to the back of your head, then around both sides of your head to your temples and back down again. Continue until your muscles are completely relaxed.
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March 24th, 2009
1) Cross-country skiing— this form of exercise is more strenuous than running, but it is an excellent way to burn off a great deal of fat without a lot of discomfort. There is also a relatively low risk of injury with cross-country skiing because the movements involve gliding rather than bouncing. Cross-country skiing is recommended for people who are already in good condition, because it requires skill, balance, and good arm and leg coordination. The starting cost is relatively low, and you can rent equipment.
2) Running— this exercise offers excellent long-term fat-burning potential. The injury risk with running is considered moderate for less than 35 miles per week and very high for more than 35 miles a week. The only equipment needed to start running is a pair of good running shoes.
3) Cycling— the long-term fat-burning potential from cycling is moderate. The injury risk from the exercise itself is low, but can be high if you cycle in areas of high traffic. Since it uses fewer muscles than running, and because it is not weight-bearing, you have to cycle about 40 minutes to equal 20 minutes of running or jogging.
4) Walking— if the total walking time is 30 minutes or less, or if the walking speed is less than 15 minutes a mile, the long-term fat-burning potential is moderate to low. II the walking time is more than 30 minutes, or the walking speed is more than 15 minutes a mile, the long-term fat-burning potential is moderate. The risk of injury with walking is
low.
In order to get maximum fat-burning benefits from walking you should try to set a brisk pace of at least 100 steps a minute and less than 20 minutes a mile. About 4< minutes of brisk walking is equal to 20 minutes of jogging.
5) Swimming— both the long-term fat-burning potential and injury risk are low Swimming is actually the most injury-free sport and it provides excellent benefits for th< cardiovascular system. It also tones practically all muscles. However, if you are overweight, swimming should not be your only exercise. Of all the people tested fo body fat, swimmers usually carry more fat than either runners or cyclists.
While swimming will help keep you lean and fit, you will not lose fat as fast as you would with land sports. Even with that drawback, swimming is a good starting program for overweight people who aren’t used to exercise.
6) Rowing— the long-term fat burning potential of rowing is high, and the injury risk is low. Either indoors or outdoors, rowing is an excellent fat- consuming exercise. It exercises most of the large muscle groups without placing stress on joints and it also helps develop the muscles of the upper body. It should also be noted that rowing causes back problems in some people.
7) Stair-climbing— while the long-term fat-burning potential with this exercise is high, the risk of injury is moderately low. While you are not really simulating stair-climbing, this exercise does require as much energy as running. But it places only about the same amount of stress on the joints as walking.
Treadmill— depending on the incline and speed, the long-term fat-burning potential is moderate to high. The injury risk is low. Treadmills require a good deal of balance and involvement, which enhances the exerciser’s motivation. The best pace on a treadmill is a fast walk or a slow jog.
9) Stationary Bicycling— like its counterpart outdoor cycling, the long-term fat-burning potential is moderate, and the injury risk is low with stationary bicycling. Stationary bikes are both stable and easy to use. This type of exercising has become popular because you can do two things at one time— exercise, and read a book or watch television.
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March 24th, 2009
These Taste Better Than Cola, And Are Good For You
To avoid consuming an excessive number of calories in the things you drink, try giving up cola. Most colas are overloaded with calories and have very little nutritional value. Instead of cola, try substituting more healthful drinks such as club soda, decaffeinated tea and coffee, fruit juices, and of course, water
This Tastes Just Like Chocolate… Plus It’s Healthy
You might not want to hear it, but chocolate is not especially good for you. Besides being fattening, it also contains a chemical—tyramine—which can trigger headaches. And since it is nearly all fat and contains caffeine, it should be avoided at all costs if you’re suffering from heartburn.
There is some good news, however. For those people who love the taste of chocolate, many people have found that “chocolate” frozen yogurt actually tastes like real chocolate, and it’s a healthier choice for dessert, or anytime. Try it!
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