Hypothermia (a body temperature of 95 degrees or less) can more often affect older people because their internal thermostats (hypothalamus -- part of the brain) -- may become less accurate (it functionally degrades with age). You often see older people outside wearing overcoats and scarves, while those of a younger generation may be quite comfortable in shorts and a t-shirt.
In the April 2001 MAF Fitness Newsletter supplement, pages 4-5, there was a Q&A about thermoregulation (the process the body uses to try to keep within a viable temperature zone), which you might want to review if you are interested in more information on this subject.
One method used by the body for regulating body temperature is by making alterations in blood flow, which carries heat among other things. By contracting some blood vessels, e.g., those in skin, fingers, toes, ears, and nose; the flow is slowed, which retains heat for the organs in your inner core. On the other hand, dilating blood vessels releases heat toward the extremities to help cool you down.
Another of the many benefits of aging is the deterioration of the thermoregulatory system. Consequences range from feeling cold even when the sun is out with no wind, to the extreme of death.
In addition, there are some illnesses among the elderly that impair their ability to make body changes that combat the cold: arthritis or Parkinson's disease because they limit activity, which in itself generates heat. Or conditions that cause paralysis, such as strokes; or diseases like diabetes or thyroid disorders can also affect thermoregulation. There are also some medications that can affect thermoregulation:
One good solution to this problem is to dress in layers so you can readily adapt to environmental temperatures by taking it off, or putting it back on -- manual thermoregulation, if you will.
Posture is important to your health, in addition to how others see you, and how you see yourself.
Researchers currently believe that poor posture, whether lying, sitting, or standing can be a factor in lower back pain (LBP). Postural imbalances can lead to muscle abnormalities that can contribute to LBP -- maybe tightened back and hamstring muscles, and weak abdominal muscles. Muscle responses to LBP can worsen the condition; which makes that universal palliative, exercise, a potential tool for "fixing" at least some postural abnormalities. See Figure 6.1 for proper posture (front view).
Figure 6.2 depicts proper spinal alignment (side view) and general body alignment in a standing position; that is, with an imaginary plumb bob dropped from the top of the head, it should pass through the hips, knees, and the middle of the feet. There are a number of reasons for not being able to achieve this position, but it is the goal.
Some issues to consider are:
Sit in a straight back chair, with your back touching the chair back, thighs parallel to the floor, and feet flat on the floor, and if you need extra low back support, use a pillow, rolled up towel, etc.
If you are at a desk, set up your work so you are looking forward (not down) as much as possible.
In a car, on a long drive, change your seating position occasionally (more or less forward tilt, for example)
Eggs, cholesterol, and health is an issue that has been going on for decades; but, after about 40 years of the public being told that the cholesterol we eat goes right to our heart, there is a shift in thought on this issue. The link between dietary and blood cholesterol has been questioned by findings reported in the April 21, 1999 Journal of the American Medical Association. Researchers from Harvard report that they have found no relationship between egg intake and heart disease.
Two large studies of 38,000 men and 80,000 women looked at heart attacks and strokes in 8 to 14 years of follow-up after asking about dietary habits. There was no difference in risk among people who ate eggs less than once a week compared to those who ate more than one egg a day. The only increase in heart disease risk was seen in diabetics, both men and women. Since most diabetes is associated with obesity, this may be a link to how well people process the cholesterol in eggs.
Despite public health warnings to limit eggs to no more than four a week, repeated studies of egg consumption have failed to find increased serum cholesterol or heart disease in most egg eaters. While some scientists have been complaining about this bias for decades, unfair publicity has basically turned eggs into poison; but they are actually a good food for people of all ages, especially the elderly -- they are an excellent nutritional package containing phosphorus, potassium, vitamin A, protein, and more.
But there is a down side, or can be. Eggs can be a source of allergies for some, when under cooked (or eaten raw) they can introduce you to salmonella; and in addition, for those with a high cholesterol level they shouldn't be eaten like candy (i.e., don't tempt fate). It seems that while no link has been firmly established between dietary cholestrol and serum cholesterol, most physicians stay on the cautious side and recommend cutting intake of dietary cholesterol -- just in case.
Following is an article on fad diets written by a special guest author: "Who's Fad?" by Paul Bunting.
Want to get lean? Great, better yet how about dropping that unsightly fat, along with cleaning your entire body out, and having the energy of a toddler...IN 48 HOURS!! Want to know where you can sign up? Dreamland is a good start. With a constant string of new diet plans coming out it seems as though at least one of them has your name successfully written all over. Some of these "wonderful" eating plans allow you freedom to indulge on an endless source of fats, while others permit you to drink their delicious "nectar" all day for a couple of days, and then come out leaner and more energetic almost overnight. After hearing an advertisement for such a seemingly good plan, one that even the famous Hollywood movie stars that you know and love using one may start to believe that it will work for them.[Editorial comment: I would like to add one comment about losing weight by drastically reducing carbohydrates in one's diet: much of the loss is water, since one gram of glycogen (the storage form of glucose, made in the body from carbohydrates) is accompanied by three grams of water. That's why a person on a low carb diet should drink lots of water. And then there is the energy loss. Oops! That's two isn't it.]Well, it would be nice if these fad diets really worked as well as they claim to. Before you race to the store, or call an 800 # with credit card ready there are a few variables to consider about these "Miracle" diets. First and foremost is the principal of healthy eating in general.
About a week ago one of my personal training clients, Charles who I have been training for about a year and a half were reflecting on the time we have worked together. Charles is in his early 50s and had been training on and off for the last 15 or so years without a lot of focus on the nutritional aspect of fitness. When I started training him I very comprehensively covered nutrition and how it related to fitness, and more importantly how it would shape his body. Charles has done a great job overall with practicing his new way of eating, and he has definitely made the changes in his body to show it. The reason that I am even bringing this up is a statement that Charles made to me, "Paul, I think I know why so many people do not stay on an exercise that long." Of course I wanted to know why he had this thought, the response was: "I have come to realize that you get out of this exactly what you put into it, and it is hard work!"
Wow, that was a pretty powerful statement. Very direct, exactly what people do not want to hear, and painfully true. You only get out of a program what you are willing to put into that vary program. If you are wondering how this even remotely works into a fad diet it is simple. Take for instance the 48-hour diet program that is all over the radio airwaves. Let's say that you invest some hard earned money into this fix, and for 48 hours follow it to a tee! Maybe you will be one of the rare cases that actually lose 10 lbs for the weekend. You may feel great about your accomplishments. You may even brag to your friends, and people you have never met before about your wonderful feat. The question that remains is what next? Now that you have lost this weight really fast what are you going to do to continue losing weight, or keep the weight you have lost off?
Maybe the 48-hour diet was a bad example, after all there are other popular programs people use to get thin fast. Cutting carbohydrates out is one of them. Chances are you will notice a drop in body fat levels, and quite possible rapid weight loss, but is this something you are going to do forever? Are you going to go through life without eating carbohydrates? While this may be a silly question, it is a factor that is quite often overlooked when someone is thinking about starting a diet. Simply put, most people are not going to go through life depriving themselves of foods that our bodies are designed to function with.
Unfortunately a person's decision to go on a diet is almost all of the time an emotional decision, not a logical one, and this is no secret. One of the most common questions I am ask pertaining to fitness is how can I lose this fat? Taking a look at that statement, it is purely based on physical appearance, and has virtually nothing to do with overall well being. Physical appearance and overall well being can be different all together. Many times people will go to great measures that are costing them their own health and state of well being to look good.
Just as there are people who will risk anything to achieve certain physical attributes, there are companies who are willing to sell a quick fix or fad diet that sounds like a great way to achieve these goals. A product that delivers results almost immediately, which brings us back to the statement that Charles made. This statement goes something along the lines of getting out of a program what you are willing to put into a program.
There is a common trend that typically goes along with a fad diet, and that is the rebound period. Some of you reading these words know exactly what I am speaking about. After the "diet" is done, where are you going to go? A great number of people will go right back to the way of eating that got them to the point of desiring to change their physical appearance. This is where feelings of failure and resentment set in, and the fad has ended for yet another person. Attaining a physical appearance that you want and achieving an overall state of well being are not out of the question at all. However, to achieve this a different approach must be taken.
Instead of striving for immediate weight loss look at the big picture. There may be many factors affecting the level of energy you have and how you look. Amount of sleep, type of foods you consume, level of stress you are under, and how you feel about you are a few of them. Being lean and beautiful is a by-product of your overall lifestyle. This is an extremely difficult realization to make. In essence what this means is that if you want to feel and look good, and you feel you do not, chances are you are going to have to change your entire lifestyle. Sorry to say that drinking some juice for the weekend is not enough to do the trick.
To experience success with weight loss on a long term basis you are going to have to look at the big picture. A rational eating plan coupled with a good exercise and cardiopulmonary program will ensure long term success. Yes this will require a lifestyle change, which is not all that difficult if it is taken one step at a time. Realizing there are areas that need work is the first step to actually correcting those behaviors. If there is no problem, then there is nothing to fix. The point being if you do not see an unhealthy pattern occurring you will not do anything to correct the problem.
Fitness and well being is a lifestyle, not a weekend fix. The best possible way to transform yourself is to take things one step at a time. Do not rush into anything, and be sure to consider all options about any decisions to change your eating habits. Think long term and success is yours!
About the Author: I am a Fort Lauderdale, Florida based personal fitness trainer. For the last 12 years of my life physical fitness has helped me Overcome a great number of obstacles and excel at sports. For more information about services I offer please visit http://www.efitnessprograms.com or E-mail p_bunting@hotmail.com.
Exercise Corner in this issue addresses Leg Lifts. This abdominal muscle exercise may actually be more of a hip flexor exercise, since the abs are not connected to the legs; but they are strongly contracted (statically), and as your legs rise, your hips may curl slightly, which suggests some ab involvement. Regardless of what is connected to what, you will get an ab workout -- along with hip flexors. They may race to see who gets tired first.
Muscles used are, as mentioned, the rectus abdominus, the primary hip flexors -- illiopsoas, along with other thigh muscles.
To perform this exercise, lye in a supine position with your hands (face down) under your buttocks. Your pelvis should be tilted to flatten your lower back -- your hands will help. Now raise your legs (keep them as straight as you can) to about 45°, and slowly lower them to within about an inch of the floor, pause, then raise and lower your legs until you have completed the desired number of repetitions to complete your set.
There are a number of variations:
Don't worry about isolating your abdominal muscles -- your hip flexors need work too; and tests seem to indicate that the abs actually work harder when in conjunction with the hip flexors.
Fig bars -- here is some very good news about one of my favorite foods. They not only have a scrumptious taste, but have fewer calories and fat than most other cookies, and also have about twice the fiber.
--Popeye
(Q) Does dental amalgam really cause health problems?
D.F., Eugene, OR
(A) The answer to that isn't totally clear. My dentist wanted to replace mine, and has a hand written sign hanging in his office that claims dental amalgam (silver fillings) causes reproductive problems. I am a few days away from 58, and don't really care about reproduction, so I said thanks, but no thanks. The fact is that many accusations of health problems have been linked to amalgam (actually the mercury contained therein), but most have been rejected by research. Does that mean that some of the health warnings may be true?
Possibly, but I have not seen any evidence supporting any of the claims, which seem to be largely speculative, based on damage that mercury can do. But talking to your dentist about this issue makes sense. Maybe he has access to concrete proof of damage done by dental amalgam.
(Q) My trainer sometimes suggests that I'm pushing too hard with my weight training. I like to push to get that last possible one or two reps, even when my form admittedly breaks down dramatically. I always thought pushing hard is the key to improvement.
Anonymous, L.A., CA
(A) My position is that you can maximize results by exercising at a high intensity, but only as long as you can maintain proper form. Form breaks are commonly attempts to increase mechanical advantage, often in order to reach some desired number of reps; but training your muscles, not numbers is the goal. Being tired after a workout isn't unexpected, but exhaustion and form breaks can lead to injuries, overtraining, or even increased health problems caused by a degraded immune system. . .
What is your ultimate goal -- making the Olympic Team, or a school or professional team, or maybe functional fitness? Moderate exercise with SLOW progression in weight will be sufficient for the majority of people. And note that "moderate" doesn't mean "easy." It takes some effort to improve one's level of fitness; it just doesn't have to be killer workouts continuously.
(Q) Can I stop for short breaks when doing a set? I'm not really resting.
B. R., Las Cruces, NM
(A) Yes you are, or you wouldn't stop. Stay continuous to the end of each set.
_____________________________________
Send questions or comments to Michael Fenner: e-mail to Mike Fenner
To see the MAF FITNESS NEWSLETTER archives, go to http://www.dinc.com/maf/