Now is the Time

by
Don Foxe, M.Ed.

here is so much emphasis on weight management these days, that we sometimes forget that controlling our weight, as well as controlling several other “risk” factors, is actually age management. The universal truth is that we are born, we age, and we die. Now, we cannot do much about our birth, and we certainly cannot control when we die, but we have a lot of control over how we age.

Advances in medication and science in general have made it possible to live much longer these days than ever before. People living into their nineties and hundreds are becoming common. The problem is in the quality of life. What possible fun can there be in spending the last thirty or forty years of your life being cared for because you do not have the strength, the mobility, or the mental faculties to care for yourself?

So when does age management begin? Like everything that is preventative, the sooner the better, but let’s just say, that if you have begun thinking about life after Friday night dates, Sunday morning hangovers, and that rock and roll today is not as good as it used to be, then it is time to begin some age management programs.

Once again, you happen to live in a great place to practice age management. You have so many opportunities that involve fun, as opposed to tedious mind-numbing activities. You can adjust your diet to include more anti-oxidants. Simply put, getting older isn’t much different than getting rusty. Oxygen causes rust, and eating foods that are anti-oxidant rich, and adding anti-oxidant vitamins can help slow down that rusting away.

Osteoporosis and loss of bone density can really mess up your later days. Certain foods and supplements can help, but nothing helps like strength training, especially with weights.

Lack of flexibility and balance cause more injuries than fender-benders on Hwy. 278. No matter what your age, you can improve both by practicing some simple exercises that might include yoga, tai chi, Pilates, dance, and similar strength and movement forms.

Maintaining a healthy weight by eating healthy foods and getting regular exercise can not only help reduce your chances of heart attack, stroke, and cancer, they can also help prevent the onset of mental problems like depression, dementia, and even Alzheimer’s.

You are allowed to “cheat”, too. There is nothing wrong with spa treatments, massages, even medical spa and clinic visits to reduce wrinkles, lift sagging parts, and improve skin tones

And now I bet you want the answers for what, and where, and who – right? Well, the most important thing you can do for age management is get mentally involved. The more you think, and deal with mental problems, and get emotionally involved with your life, the slower you age. So what you can do is get on the internet and search “Anti-Oxidants” and see what you can find out about foods, vitamins, and supplements.

Contact your local medical centers, and ask about age management issues, accessing their dietitians, and community outreach programs. If you have a community fitness center, then find out if there is someone available to set up a physical activity program for you. If you do not want to join one of the many fitness centers available, then consider hiring a trainer to help you select some simple fitness equipment for your home, and design a program.

Many churches and community centers offer yoga, tai chi, and similar classes. Call around! Read the health sections of the local newspapers. Check community information boards on line at local newspaper, radio, and television web sites.

I am a member of the American College of Sports Medicine, and the International Council on Active Aging. Every month I read and review information on aging and age management issues. I am constantly surprised by how many of the issues raised have answers with a local phone call or a drive of less than twenty minutes from Bluffton.

The key to age management is the same key to weight management. You have to want to do something positive for yourself. It’s called Active Aging, and it lasts a lifetime.
Don Foxe: 681-6161
info@beachcityfitness.com

Obesity Takes Heavy Toll on Women’s Health

Courtesy of Coastal Carolina Medical Center

besity rates in the United States are rising at an alarming rate, the result of increasingly sedentary lifestyles fueled by an abundant supply of high-calorie, energy-dense foods available ready-to-eat from grocery stores and fast food outlets. Initially, many women may see added pounds as a cosmetic issue, but as weight increases, obesity takes a toll on nearly every system in the body.

Overweight and obesity are linked to numerous serious health problems including heart disease, stroke, type 2 diabetes, a number of cancers and arthritis. Obesity is defined as having a body mass index (BMI) of 30 or above, approximately 30 pounds or more above your healthy weight. Losing weight, often just a moderate amount of weight, can greatly improve health profiles.

Heart disease is the leading killer of American women over age 45, responsible for the deaths of more than half a million women each year.

Cardiovascular death rates begin to rise for women as they move into the overweight range, defined as having a body mass index over 25 (160 pounds for a woman 5 feet 6 inches tall). Heart disease rates move up steadily until a woman reaches a BMI of 30, the benchmark for obesity (approximately 185 pounds for the same woman), then it tends to level off even for women (but not for men) who are severely obese.

Type 2 diabetes can develop in normal weight individuals but is far more likely in adults who are overweight and sedentary. Once diabetes develops, high blood sugar levels damage the eyes, kidneys, heart, blood vessels and nerve endings. If Type 2 diabetes is caught early, diet and exercise may be effective in getting blood sugar under control again. If not, medication and, for some individuals, daily insulin may be necessary to control the disease.

In the past, Type 2 diabetes affected primarily middle aged and older adults. Now large numbers of overweight and sedentary children and young adults are developing Type 2 diabetes.

A number of cancers, including breast and endometrial, are associated with increased body weight in women. Studies have shown that weight gain and a higher body mass index are risk factors for breast cancer. It’s estimated that excess weight contributes to between one-third to one-half of breast cancer deaths among older women. After menopause obese women have two to four times the risk of developing either endometrial or kidney cancer and a 46 percent increased risk of developing colon cancer compared with women of normal weight.

Osteoarthritis, often thought of as a “wear and tear” disease, is compounded by being overweight. Excess weight adds to the stress on knee and hip joints, leading to pain and loss of mobility.

Drastic weight loss programs are often effective in achieving weight loss in the short term, but the lost weight usually returns with time.

Patients can improve their health by switching to healthier foods and gradually ramping up their exercise levels as endurance improves. Many will also begin to lose weight even though they’re not technically “on a diet.” These changes may not be dramatic, but for many women they are sustainable and can lead to real and measurable changes in health status over a period of years. Healthy eating combined with moderate exercise is a goal most women can achieve.