How to Be Fabulous Over 50
By Sharon Sklar, BFA, LMT, CAR
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ging is a natural part of life. Physiologically, during a process called sarcopenia, our bodies lose 3–5% of our muscle mass after age 30. Our fascia, the connective tissue that webs our bodies together, also begins to dry out and become tougher, creating more stiffness and further inhibiting the way our muscles move. Exercise alone is not the answer; there are many factors involved in supporting healthy aging: eating well, sleeping well, exercising well, reducing levels of inflammation, and most importantly—getting Rolfed! It’s time to look seriously at what you can do to help yourself. Better sooner than later, better something than nothing. As a part of the normal aging process and especially during and after menopause, collagen weakens the tissues of the body—muscles, tendons, ligaments, fascia, veins, and arteries. This creates instability, which precipitates falls, creates more muscle strains and sprains, and puts joints in unstable positions. Many older people complain of problems with balance, which is largely due to this body-wide instability. Benefits of Rolfing Rolfing, over the ten-session series, is all about creating stability and balance throughout the entire body. This process works directly on soft tissue injuries, which create scar tissue that block normal muscular movement, repatterning the way we function and move. The deep manipulation of the fascial network that Rolfing provides brings the body back to its more normal fluid state. In general, Rolfing helps with stiffness that develops at this time of our lives, helps to increase range of motion, and increases energy levels. People who have been Rolfed say they experience being more grounded, feeling more present, and have a
In general, Rolfing helps with stiffness that develops at this time of our lives, helps to increase range of motion, and increases energy levels.
more positive attitude toward aging because they simply feel more fluid and free. Breaking a sweat a few times a week can help keep muscles strong, help prevent cognitive decline, boost metabolism, keep blood sugar levels stable, and reduce risk of death. But healthy aging also involves creating certain lifestyle changes that prevent or decrease chronic inflammation. The Importance of Reducing Inflammation The process of inflammation is a natural result of some acute threat to the body. Swelling is part of a healthy immune reaction to an injury, such as with a sprained ankle. White blood cells increase and swarm the area. Ice and elevation do help; the body heals. The bigger problem lies with prolonged or chronic inflammation, which releases cortisol. The flooding of cortisol creates a fight-or-fight response, increases the amount of belly fat and fluid, and increases chronic stress, which can then attack internal organs. Chronic inflammation can also cause joint pain, memory loss, and affects the nervous, endocrine, and reproductive systems, opening us to the disease process that could be the beginning of the downfall of our health as we age. Our typical American diet includes advanced glycation end products (AGEs), which are present in most animal products. They are tied to development of chronic inflammation and certain metabolic and degenerative diseases and are linked to blood sugar-related disorders like diabetes. AGEs can be stored in the blood stream for up to
72 hours; smoking cigarettes will increase the amount of AGEs and are linked to the inflammatory process. Grilling, frying, and barbecuing increase AGEs in food due to the high temperatures of those cooking methods. It is best to reduce your consumption of red meat and decrease those high temperatures by poaching, stewing, and braising— all methods of slow cooking on low heat. Increasing anti-inflammatory foods such as blueberries, blackberries, kale, dark red grapes, spinach, cauliflower, mustard greens and other dark leafy greens, avocado, coconut, walnuts, almonds, onions, garlic, extra virgin olive oil, turmeric, red wine in moderation, and fish can have a significant impact on your overall health. More healthy lifestyle changes include: • avoid refined and processed foods and simple starches such as sugar and white flour • avoid a high-fat diet and unhealthy fat (saturated and trans fats), and reduce salt intake • stop smoking and avoid secondhand smoke • limit or avoid alcohol consumption • get more sleep and exercise Exercises for Improved Health Our bodies require more care to handle some of the issues we face as we age. The focus of exercise should be on building core strength so that we can lift groceries or grandkids; on building leg strength so we can climb stairs and walk with ease; and on increasing balance so we can navigate the world. Weight-bearing exercises help build bone as well. Here are eight of the best exercises to do after 50 that help build muscle, get your heart pumping, and help lose weight: www.NaturalNutmeg.com
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