Can Nutrition Help Slow Down the Aging Process?

We all age. That fact is inevitable.  But a lot of the negative changes that take place in our bodies are not. As we age, we become more susceptible to such things as heart disease, osteoporosis, diabetes, and arthritis. However, medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

It is estimated that nearly one half of all health problems in the elderly are directly related to poor nutrition. The elderly are by and large some of the most poorly nourished people. Some reasons for this are as you age your sense of taste and smell decreases, it is harder to chew, and you just don’t feel hungry.

In some cases, financial reasons may affect the food choices you make and it may be harder to get out and shop for food due to various physical factors. In addition, as you get older your body may not be able to absorb some of the nutrition from food as well as it could when you were younger. In some cases, a good multivitamin(preferably in liquid form) could help offset this. Your doctor or a good nutrition coach can help you find one that’s right for you.

Here are a few things that you can do to plan for better nutrition in your diet and a healthier life as you get older:

1. Plan out regular meals for each day and try to include vegetables in at least 2 of them every day. If you must snack, use fruits and vegetables rather than junk food like potato chips and candy.
2. If you have problems chewing meat, try going with things like fish and ground meats. Also try to eat more soups as they can have plenty of nutrition in them and they are great choices if you are on a budget.
3. Make meals more interesting by inviting a friend to lunch or dinner once in a while. Sometimes it can get boring to always eat alone and having someone over can entice you to get more creative with meals than you might when eating alone.

One thing you can do to ensure that you’ll be getting better nutrition is to make each plate colorful. Different color vegetables for example generally contain different nutrients so the idea here is, mix it up.

Growing old may be inevitable but that doesn’t mean you can’t grow old gracefully and healthier and with a steady diet of proper nutrition, you can maintain better health well into your golden years.

How A Colon Detox Can Improve Your Colon Health

A healthy colon is a vital part of a healthy body.  The colon, along with the small and large intestines, are a major area where the nutrients in food are absorbed.  If the colon is not clean, it cannot fulfill this important task.  Not only that, but the impacted fecal material also builds up in the colon and intestines releases toxins into the bloodstream.  You are in effect getting toxins instead of nutrients - not a very good trade.

Symptoms that a colon detoxification might be in order include tiredness, PMS, headaches, and of course, constipation.  There are a variety of ways colon cleansing can be done, including colonic irrigation, enemas, dietary fiber, and laxative herbs.  These methods can help, but each has negative points.

Another natural option for colon health is to use an oxygen-based colon cleanser.  This method uses magnesium oxide that has been treated with oxygen and ozone.  This substance will react with the hydrochloric acid in the stomach to release oxygen.  The oxygen gets into the bloodstream to nourish all parts of the body, but it does more than that.  It also nourishes the favorable bacteria that live in the digestive tract.

Unfavorable bacteria in the digestive tract will cause you to you vomit, give you diarrhea, and cramps.  Favorable bacteria compete with the unfavorable ones for living space.  An oxygen-based colon detox will encourage those good microbes, for better all-around health.  So how exactly does it work?

An oxygen-based colon health product creates a chemical reaction that releases oxygen and melts the impacted material in the intestines and colon into gas and liquid.  It will make you need to stay close to a bathroom for a day or so while you eliminate the material from your colon, but you will feel much better afterwards.

Look for an oxygen-based colon detox product that is available in a capsule form.  Make sure it does not include ascorbic acid among the ingredients because ascorbic acid is an antioxidant.  An antioxidant will undo the good that could be done by the oxygen.  A good ingredient to look for, however, is GE-132.  This is the germanium-132, which is good for the health of the immune system.  It also facilitates and adds oxygen.  It is considered to be a nutrient that is helpful for many ailments.

Cleansing the colon can help with weight loss.  Many people who have eaten an average diet for years have accumulated ten to twenty pounds of impacted fecal matter in their colons.  An oxygen-based colon cleanse will help the body eliminate this material, resulting in a quick loss to jump start your weight loss plan.  Follow up the cleanse with reasonable portions of healthy natural food.  You should have enough energy after the cleanse to start an exercise program, too.

You can also try a dietary cleanse that allows you to eat, clean meals over 3 days.  I highly recommend this approach because this allows you to get the nutrients you need from food while using supplementation and supports the development of healthy eating habits. You can reap the benefits of a cleanse AND develop healthier habits and have "gentler" experience while gaining insight on how not to get the point which caused the discomfort in the first place.

10 Possible Causes of the Obesity Epidemic

It's well accepted that reduced physical activity and fast food are linked to obesity. But the evidence that these are the main causes of obesity is largely circumstantial. To stimulate debate, experts suggest 10 other possible causes of obesity, (fair warning... some are controversial) outlined in the International Journal of Obesity.

1. Sleep debt. 

Getting too little sleep can increase body weight. Today, many get less shut-eye than ever.

2. Pollution. 

Hormones control body weight. And many of today's pollutants affect our hormones. 

3. Air conditioning. 

You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices. 

4. Decreased smoking. 

Smoking reduces weight. People smoke much less than they used to. 

5. Medicine. 

Many different drugs including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs can cause weight gain. Use of these drugs is on the upswing. 

6. Population age, ethnicity. 

Middle-aged people and Hispanic-Americans tend to be more obese than young European-Americans. Americans are getting older and more Hispanic. 

 7. Older moms. 

There's some evidence that the older a woman is when she gives birth, the higher her child's risk of obesity. Women are giving birth at older and older ages. 

8. Ancestors' environment. 

Some influences may go back two generations. Environmental changes that made a grandparent obese may "through a fetally driven positive feedback loop" visit obesity on the grandchildren. 

10. Unions of obese spouses. 

Obese women tend to marry obese men, and if obesity has a genetic component, there will be still more obese people in the next generation.

These other contributing factors deserve more attention and study. Even more explanations include: a fat-inducing virus; increases in childhood depression; less consumption of dairy products; and hormones used in agriculture. What do you think can be attributed to the epidemic?

6 often overlooked steps toward a healthier weight

I recognize that weight is just one measure of overall health, but it is one that many of my clients are concerned with. If this describes you, then this article is for you.

 

Overweight and obesity are so common today that two-thirds of adults and one-third of children experience these in the United States right now. That’s hundreds of millions of people, so please don’t feel alone. Overweight and obesity can increase the risk of many health problems like type 2 diabetes, heart disease, and some cancers. Achieving a healthy weight, eating nutritious foods, and being physically active can help improve your health and reduce your risks.

 

But as you know, there is so much more to the old adage: eat less, move more.

 

Weight loss is very challenging for many reasons:

 

●      There is an abundance of food available around most of us 24/7

●      Eating isn’t just something we do for sustenance; it’s gratification, a social activity, and sometimes even a reward

●      Computers and cars, etc. have contributed to a much more sedentary lifestyle—we don’t all need to be physically active farmers to survive anymore

●      Reducing calories voluntarily is really, really hard; it’s a huge challenge to change habits

●      Many diets work in the short term, but fail later on because they’re simply unsustainable

●      After losing weight, maintaining weight loss is extremely difficult (and this is particularly true for women after menopause or individuals recovering from a stroke or living with chronic disease)

 

Today, let’s go over some strategies to overcome the challenges of weight loss.

What is metabolism and how can I lose weight?

Your weight is based on several factors, some are controllable and others are not. For example, your genetics, family history, and hormones can impact your weight, but there’s not too much you can do to significantly change those. On the other hand, how much and what you eat, the medications you’re taking, the amount of stress you’re under, and how much sleep and physical activity you get also contribute to weight, and are a bit more controllable (albeit not completely controllable).

 

Here’s where metabolism fits with weight. There are so many things that your body does at rest: breathing, pumping blood, adjusting hormone levels, maintaining your body temperature, and growing and repairing cells. The amount of energy (calories) your body uses to perform these essential functions is called your “basal metabolic rate.” Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns each and every day.

 

“Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function,” according to the Mayo Clinic.

 

Your metabolism is influenced mostly by your body size and composition. This means that people who are bigger and/or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher metabolism than women. This also goes for younger people. Because bone and muscle mass naturally tend to decrease (and fat mass naturally tends to increase) with age, if you don’t take steps to maintain bone and muscle mass, your metabolism likely will decrease which results in increased weight.

 

Certain medical conditions can also affect your metabolism. For example, the hormonal conditions of Cushing’s syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. If you suspect that you have an underlying medical condition, don’t hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses.

 

A slow metabolism may be one factor that influences your weight, but it’s not the only one. How your body processes what you eat or drink and how active you are also play roles in your weight. The process of digesting food burns calories. About 10 percent of the calories in carbohydrates and protein are used to digest them. Plus, the amount of physical activity you do also accounts for some of the calories you burn every day.

 

While some people may gain or lose weight easier than others, in general, the balance of your “energy equation” counts for your weight. That is, the amount of energy (calories) you take in minus the amount of energy (calories) you burn can determine whether you gain or lose weight.

Weight loss/maintenance strategies

Before you start a weight-loss program, be sure to speak with your healthcare provider. Many weight-loss products or programs can be harmful depending on your current state of health and goals. Be particularly wary of products or programs that promise quick, long-lasting, or effortless weight loss.

 

Your behaviors and habits have a huge influence on your weight and you are empowered to adjust them as you see fit. It’s recommended that if you experience overweight or obesity and want to lose weight, try cutting 500 calories per day from what you eat. And, if you can add in some of these other strategies (including adding physical activity) you may be able to reach your weight-loss goals even faster.

 

Here are my top six strategies for weight loss/maintenance:

 

1 - Set specific, realistic, forgiving goals

 

●      Instead of a goal to “lose weight,” try smaller and more specific goals that you can attain.

●      Daily or weekly goals can be, for example, to cook a vegetable-rich meal on the weekend, decrease food cues (hiding cookies out of sight or disregarding food ads), or walk at least 30 minutes a day for at least 5 days a week.

●      Try to stick with a new habit for at least a week or two to start making it routine. Then when one habit becomes consistent, add another one.

●      Remember, it’s not uncommon to take 6 months to lose 5% of your body weight, so that may be a more realistic goal to aim for.

 

2 - Ditch the “diet” mentality and focus on making lasting improvements for sustainable health

 

●      Focus on improving your food choices for overall health, rather than “dieting” for weight loss.

●      Enjoy lots of fruits, vegetables, and lean proteins.

●      Replace saturated and trans fats with healthier choices such as olive oil, nut butters, avocadoes.

 

3 - Try eating a different way and see what works for you

 

●      Ideally, each meal should take at least 20 minutes to eat, so eat slower. Enjoy your food more and listen for fullness cues that subtly signal when you’re getting satisfied and it’s time to stop eating.

●      Eat more mindfully by focusing on and enjoying what you’re eating while you’re eating it. Pay attention to your food’s smell, taste, and texture as you’re eating it.

●      Try putting your fork down or sipping water between bites and thoroughly chewing before swallowing.

●      If you have a habit of snacking in front of the TV or computer screen, try getting used to replacing that with a glass of water or unsweetened beverage instead.

 

4 - You don’t have to do exercise to be more physically active (but you can)

 

●      Boost your activity; move for at least 30 minutes per day (even three 10 minute sessions can help); more movement can bring greater benefits.

●      Aerobic activity (e.g., walking, bicycling, etc.) is the most efficient way to burn calories.

●      Weight training (e.g., using weights or pushing your body against gravity) builds your muscles which increases your metabolic rate; ideally you’d include at least two weight training sessions per week.

●      Don’t forget you don’t have to do “exercise” to be physically active, you can take the stairs more often, park further away, walk a bit faster, or do housework or gardening—they all count toward your physical activity.

●      Fidgeting counts, too. Your non-exercise activity thermogenesis (NEAT), like shaking a leg, tapping a foot, or even twirling a pen, also burns some calories.

●      Remember that any physical activity is better for your health (and weight loss goals) than none.

 

5 - Reward your successes

 

●      According to the National Institutes of Health, “frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.”

●      Each time you reach a goal, however small, reward your success with a non-food activity or item.

●      For example, you may want to buy yourself that book, movie, music, or game that you’ve wanted for a while. Or re-read, re-watch, or re-listen to an old favorite.

●      Perhaps you can put a small amount of money away to save up for a larger reward.

●      Rewards don’t have to be monetary. You can take some time for yourself like have a bath, do your nails, or enjoy a craft or hobby you love (or try a new one).

●      Maybe you’d prefer some time to watch comedy skits or funny animal videos online.

 

6 - Persevere

 

●      Losing weight is very hard and most people have to keep trying before they find a way that works for them.

●      Every day is a new day. If you go off track, get back on track and try again.

●      Don’t give up. A study published in September 2020 found that trying to lose weight over and over again (also known as “weight cycling”) can significantly reduce your risk of dying. According to the National Institutes of Health, “repeatedly losing and regaining weight was better than giving up after one or two attempts or, worse still, never trying to lose weight at all.”

 

I have found that 2B Mindset is one of the simplest and effective ways of not only losing weight but also improving your relationship with food.

 

I also recommend 4 Week Gut Protocol, a program designed to help you discover and eliminate foods from your diet that causes you gastrointestinal discomfort or otherwise minimizes your healthy weight management efforts. It also helps you to add foods to your diet that supports your overall gut health.

 

Portion fix is another program that I highly recommend that focuses on portion control, the lack of which is a leading deterrent to weight control. This program uses portion control containers to determine how much of each macronutrient you should be eating each day according to your caloric needs.

 

Bottom line

While weight is but one measure of health, it is a big concern for many people. Losing weight is not easy. Your metabolism is influenced by many different factors—some you can’t control (e.g., your genes) and others you can (e.g., what and how you eat).

 

The fundamentals of weight loss include enjoying healthier, nutritious foods more often and being more physically active, but there are so many approaches that help you make this happen for you. The way you approach dieting and eating, the way you set your goals and reward yourself, and the way you persevere are all totally customizable so you can try and see what works for you.

 

For a nutritious approach to metabolism and your weight, consult a nutrition coach who can work with your concerns and dietary restrictions.

 

Is your metabolism causing issues?

Need help to lose weight or maintain weight loss?

Looking for ways to lose weight beyond “eat less, move more”?

 

I can help. Complete the Empowerment Zone Questionnaire to see if my comprehensive health and wellness program can help you.

References

Harvard Health. (2018, May). Burning calories without exercise. https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise

 

Harvard Health. (2018, July). Small tricks to help you shed pounds and keep them off. Retrieved from https://www.health.harvard.edu/staying-healthy/small-tricks-to-help-you-shed-pounds-and-keep-them-off

 

Harvard Health. (2019, March 19). The lowdown on thyroid slowdown. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-thyroid-slowdown

 

Harvard Health. (2019, November 20). Building simple habits for healthy weight loss. Retrieved from https://www.health.harvard.edu/staying-healthy/building-simple-habits-for-healthy-weight-loss

 

Mayo Clinic Healthy Lifestyle. (2019, February 21). Is a slow metabolism the reason I'm overweight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/slow-metabolism/faq-20058480

 

Mayo Clinic Healthy Lifestyle. (2019, February 21). Can I boost my metabolism to lose weight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346

 

Mayo Clinic Healthy Lifestyle. (2020, November 10). Metabolism and weight loss: How you burn calories. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

 

NIH Intramural Research Program. (2020, Dec 8). Attempting Weight Loss Linked to Reduced Risk of Death. Retrieved from https://irp.nih.gov/blog/post/2020/12/attempting-weight-loss-linked-to-reduced-risk-of-death

 

NIH National Center for Complementary and Integrative Healthy. (2017, September). Weight Control. Retrieved from https://www.nccih.nih.gov/health/weight-control

 

NIH National Heart, Lung, and Blood Institute. (n.d.). Aim for a healthy weight. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm

 

NIH National Heart, Lung, and Blood Institute. (n.d.). Guide to Behavior Change. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm

 

 

Don't take another supplement until you read this

The proper use of dietary supplements, particularly multivitamin and mineral formulas, has been shown to help fill common and widespread nutrient gaps (Bailey, Fulgoni, Keast, & Dwyer, 2012; Blumberg et al., 2017).

 

The use of a daily multivitamin and mineral to avoid common insufficiencies and meet recommended intakes based on age, gender, and life stage appears to be an effective nutritional strategy.

 

Although dietary supplements do not replace a healthy diet, they can help achieve recommended intakes of essential nutrients, which may play a supportive and critical role in healthy aging.

 

If you’re feeling sluggish, sleepless, or the train is not leaving the station as fast as you would like it to, then you might need the help of a good multivitamin.

 

 

But what if I told you that you could quickly prepare a simple, healthy meal that also fills the nutritional gaps of a multivitamin?

 

Replace one meal a day with Shakeology and get a delicious treat while getting the daily recommended vitamins and minerals to fill those gaps where needed!

 

Source: Bailey, R. L., Fulgoni, V. L., III, Keast, D. R., & Dwyer, J. T. (2012, May). Examination of vitamin intakes among U.S. adults by dietary supplement use. Journal of the Academy of Nutrition and Dietetics, 112(5), 657–663. e4. doi:10.1016/j.jand.2012.01.026.

Blumberg, J. B., Frei, B. B., Fulgoni, V. L., Weaver, C. M., & Zeisel, S. H. (2017, Aug.). Impact of frequency of multi-vitamin/multi-mineral supplement intake on nutritional adequacy and nutrient deficiencies in U.S. Adults. Nutrients, 9(8), E849. doi:10.3390/nu9080849.