Posts Tagged ‘antiaging’

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By Rob Huntley, AHJ Editor
As you get older, you might expect one of the “symptoms” of aging to be memory loss. You might chalk this up to the aging process and figure there’s nothing you can really do about it. But guess what? There is something that you can do to prevent memory loss and even improve your memory: cutting down on calorie consumption. Keep reading to find out the most recent details of research on diet and memory. 


According to research published in the Proceedings of the National Academy of Sciences (PSNAS), a study was performed on 50 people of the average age of 60. They were divided into three groups: one group reduced their calorie intake by 30 percent, another group on a diet filled with unsaturated fat (such as that which is found in fish and olive oil) and a third group that just continued with their everyday diet.  

Before the study, all of the participants scored the same on a memory test. After three months into the study, those who were on the restricted diet scored 20 percent higher when it came to the memory test than those who were in the other groups (whose memory did not improve at all). 

It was discovered that the group on the restricted calorie diet had better scores that were in conjunction with decreases of insulin and C-reactive proteins.  

Although the study was a relatively low when it came to numbers, it concluded that cutting back 30 percent on calorie intake can have an improvement in memory, due to the metabolic changes that result from the decreased amount of calories. The medical community is working on a drug that will mimic the same effects of calorie reduction. Drugs have been tested on mice and have shown benefits when it comes to calorie restrictions but the memory impact on the mice have not yet been studied.  

According to Anthony Komaroff, MD, the editor in chief of the Harvard Health Letter, severe calorie restrictions may not be possible for some people, although there are those who are sticking with this plan in order to improve their memories. Komaroff hopes that a medication can be created to help give the brain the signal of fewer calories that will help improve memory in older individuals.  

As you get older, you need fewer calories because your metabolism naturally slows down. However, many people do not take in fewer calories because they are used to a certain diet. While it may be difficult to adjust your calorie consumption, it can have other positive health benefits in addition to improved memory. Calorie reduction can limit obesity, decrease the risk for heart disease and also decrease the risk for diabetes, a common disease associated with obesity and often related to age.

Of course, before cutting a drastic amount of calories from your diet, you should consult your doctor or other healthcare provider to weigh the risks and benefits of doing so.
Get Strong!Stay Strong!
Chris
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One thing is for sure, you will age, but that doesn’t mean you should go “quietly.” It is widely known that exercise and diet can significantly slow the effects of aging. The problem is that many don’t follow this. Over the years it slowly creeps up on you. The pounds start accumulating, the muscles get weaker, the joints get stiffer and before you know it you are out of shape! This is often the reason why injuries and pain arise. Years of neglecting your body, the aging effect and continuing to do the same things expecting different results. Many people take better care of their pets or cars than the most valuable thing you have—your body (and mind)! One of the best things you can do is resistance train and eat sensibly. Resistance training helps to offset the loss of lean body muscle that natural decreases with aging. Loss of strength is associated with decreased function, increased risk of falling and injury. Don’t be afraid to lift heavy weights either (obviously progress to heavier weights). That means you too ladies! Don’t worry you won’t get big! You can’t, you don’t have the hormones. Anyway, studies done by the University of Miami have shown that at about the age of 50 our muscles (especially the Type II strength and power fibers) significantly begin to atrophy and if not properly stimulated will eventually become innervated by the Type I, endurance fibers, so not only do you get weaker but also slower! This then is irreversible. Scary huh? Other studies have reported that men and women lose muscle and bone mass as they age beginning at age 30. This can be off set through resistance training. Keeping your muscles functionally strong helps to decrease the aging effect, improves our ability to absorb shock, control motion, stimulate bone growth, and ultimately lead a more productive, independent and injury free life. Research has shown that it is important to lift weights at the right intensity to stimulate the Type II fibers. Light weights at higher reps are not the answer. Developing functional strength is more important for health and fitness in older adults than developing isolated muscle groups. Train movement not muscles. Don’t wait, get out there and get “fighting”! After all, aren’t you worth it? Make sure you seek qualified assistance to get you started on the right track.

Good luck and don’t stop!

Get Strong! Stay Strong!

Chris

Everyone knows that protein is an important part of nutrition.  Protein is necessary for maintenance, replacement and growth of body tissue especially muscle.  Protein is also important for making hormones that regulate metabolism, maintain water balance, protect against disease, transport nutrients, carry oxygen and regulate blood clotting.  Coupled with strength training, protein aids in delaying the effects of aging.  Adequate protein is important for both men and women.  Although ladies dont want big muscles (not that most can get them anyway), hopefully they appreciate the need for strong (not big) muscles and bones as well as all the previous mentioned benefits.  All protein is not created equal.  There are 3 main types; whey, caesin, and soy.  All are beneficial, but different.  Whey is fast acting and good for pre and post workout when you want to get it into the system quickly to enhance your recovery.  Caesin is slow acting and good for the rest of the day and before bed to sustain you during that period of fasting.  Soy is a good alternative for those who are lactose intolerant or those who dont eat animal products.  Typically the recomended dose is .8-1g/lb/BW.  Always consult a qualified professional for individualized advice.

Get Strong!  Stay Strong!

Chris