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October
How to stay fit for the long haul
Every woman has weight fluctuations that come
with the hormones. In your early thirties, those extra
pounds begin to arrive and stay despite some hard work
out secessions. A logical response might be to work
out harder and eat lighter, until your get to that
weight that you desire.
Health and fitness experts are beginning to see that
the way to manage your weight as your age is to work
out smarter (not harder) and make sure you are eating
enough.
The goal is to keep your hormones, which not only diminish
with age but can be thrown off kilter by crushing workouts
and low calorie diets, in balance.
What do hormones have to do with the way your body responds
to exercise? Substances like estrogen and progesterone
are part of the chemical relay system that tells the
brain, among other things, when the body should store
fat and when to burn it.
The combination of too much exercise and not enough food
disturbs the body's natural hormone balance, which experts
say might make it harder to lose weight. Research shows
that estrogen helps the body burn fat.
Exercise and diet-related hormonal shifts have long been
recognized in competitive female athletes, but recently,
some physicians say they have noticed similar changes
in women in their 30s and 40s who are simply struggling
to hold their weight down.
If you exercise a moderate amount, that is good for everything,
but if you over exercise, it's bad for everything.
A balanced plan!
In your 20s feel free to try higher-impact cardiovascular
exercise (such as running and high-impact aerobics),
strength training, and one hour of intense activity per
week. Rest at least 1 day a week.
In your 30s Switch to low-or medium-impact cardio, weight-bearing
exercise (walking, tennis), and moderate strength training.
Rest at least 1 day per week.
In your 40s focus on weight-bearing exercise, low-to
medium-impact cardio, and strength training; add Tai
Chi, yoga, or Pilate's to develop flexibility and balance.
Rest at least 2 days per week.
In your 50s follow same plan as above, but with more
emphasis on Tai Chi, yoga, and Pilate's. Rest at least
2 days per week.
Is Stress Causing You To Ache?
The source of stress-related
pain lies in the brain which, when you feel under
pressure, triggers the release of cortisol, adrenaline
and other hormones that prepare the body for action
by, for example, increasing heart rate, blood pressure
and respiration, less noticeably, these hormones
also make mussels tense up, which cause aches and
irritate nerves.
Here is a guide of where stress hits most often.
Low-back pain
Back pain can be caused by many different factors,
such as poor posture, or pressure on the spine
from long hours of sitting. A study showed that
women who reported signs of stress such as dissatisfaction,
worry, and fatigue were more likely to experience
low back pain than those who had physical stressors
like doing a lot of lifting. Neck and Shoulder pain
The neck is partiality prone to stress related pain
in part because it's already bearing the burden of
your 10 pound head. Bad habits like squeezing the phone
between your shoulder and your ear, but tension in
neck muscles makes the problem worse, often causing
pain to radiate. Mental stress is strongly linked to
the likelihood of experiencing radiating neck pain. Headaches
Tension headaches are sometimes called "hatband
headaches" because pain occurs all around the
head, although it's most intense at the temples and
back of the skull. The tight areas causing the ache,
however, are often concentrated in the face and neck,
referring pain through muscle fibers and nerves. A
greater concern is that those who have headaches frequently
are higher risk of depression and anxiety. Jaw Ache
Pain caused on the side of the face that can radiate
to the head or neck maybe indicative of the jaw malady,
known as temporomandibular joint disorder (TMJ). In
many cases, the problem isn't the joint connecting
the jaw to the skull, but muscular tension caused by
clenching the teeth while under stress.
Stress can cause you to clench or grind your teeth
at night. It may be a good idea to wear a mouth guard
to both minimize damage to your teeth and cushion pressure
from the jaw, which may help relieve pain. Speak with
your doctor about any of these aches to see how to
best relieve whatever may be the cause.
High-Protein Diets Require More Water
A recent University
of Connecticut study found that high-protein dieters
need at least two more than the recommended eight
glasses of water a day to wash out the extra waste
produced by these foods. To keep fluid levels flush,
drink a glass first thing in the morning and right
before you go to bed.
Travel for October
Windflower Retreat at the Hyatt Regency Hill Country
from $296.per person (double occupancy).
The first full service spa in the San Antonio area.
Enjoy amenities like a four-acre water park, championship
golf course, Ramblin' River river pool and three
superb restaurants.
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