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Just because it becomes more difficult to recover from a fitness-related injury after the age of 40, does not mean it is time to quit working out. It only means that you must be more careful in choosing and executing your routine. In a blog post that I found, a personal trainer from Dallas gives advice to those seeking top fitness over the age of 40.

1. Warm Up

      No matter what your age is, stretching and warming up before exercise is crucial;   it just becomes even more imperative in order to avoid injury after 40. “Warm ups   increase blood circulation, improve joint movement and elevate your ability to absorb        oxygen.” The trainer suggests 10 – 20 minutes of walking, incorporating a few stretches      here and there. 

2. Work Out

      Rather than working multiple muscle groups in one work out session, break them   up into groups. Arms one day, legs the next, and so on. Also, it is important to keep         cardio in your routine; for optimal results, one must balance both strength training and            cardio. The trainer makes a special note to the ladies – strength training does not have       to bulk you up. “Just by incorporating strength training a few days a week, will bring         about a stronger, healthier and better looking body, which is essential to aging well.             You’ll be at less risk for osteoporosis, your skin will glow and your posture will be close to         perfect.”

3. Cool Down

      The cool down is just as important as the warm up. This allows your breathing to   regulate, your heart rate to stabilize, and your body to recover from the workout.

Remember – no matter what your age is, exercising regularly will help you live a long and healthy life. Another great resource of motivation is the Fitness Over 40 Blog; the chronicles of a middle-age man and his wife maintaining an active lifestyle and having fun while doing so. 

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It is common for women under 45 who begin to experience symptoms of menopause to become confused. When their monthly menstrual cycle does not come, the first thought for those even younger is often that they are pregnant. A recent article in Kalamazoo Living explores the possible causes of early-onset menopause. “The most common is premature ovarian failure -- which is sometimes used synonymously with early-onset menopause -- in which the ovaries rarely ovulate. Other causes can include surgery such as oophorectomy -- or removal of the ovaries; a side effect of medication; chemotherapy and radiation.”

The symptoms of early-onset (or premature) menopause are the same for “regular menopause” and can include: hot flashes, night sweats, disturbed sleep patterns, vaginal dryness and change in sexual function. If you are experiencing these symptoms at an abnormally young age, it is suggested that you get tested for early-onset menopause. “Early-onset menopause is diagnosed through a blood test that measures the follicle-stimulating hormone, which is produced by the pituitary gland in the brain and causes an egg to be released each month.”

Receiving treatment for the symptoms of menopause is especially important for those women experiencing it prematurely. Maintaining balanced hormones is critical for many aspects of your anatomy. A decrease in hormones can also cause a reduction in bone density, causing your bones to become weak and fragile. Hormonal imbalance can often lead to conditions such as osteoporosis, sleep apnea, adrenal fatigue, depression and cardiovascular disease.

For more information on balancing your hormone levels, click here.

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Recent evidence from the University of Hawaii shows that middle age weight gain can confer an increased risk of prostate cancer in men. The University’s research team recently analyzed the results of a study by lead researcher Brenda Y. Hernandez, Ph.D., M.P.H., assistant professor at the Cancer Research Center of Hawaii. The prospective study of 83,879 men who were Hispanics, Japanese, white, Native American and blacks was conducted from 1993 to1996.

“Their data, recently analyzed suggests that excessive weight gain between younger and older adulthood increased the risk of advanced and high-grade prostate cancers in white men and increased the risk of localized and low-grade disease in black men, but decreased the risk of localized prostate cancer in Japanese men.”

“This difference in incidence of prostate cancer between men of different ethnic groups may be attributed to different proportions of fat to lean mass and where that fat is placed.”

Weight gain is also a common indicator of a hormonal imbalance. Hormonal fluctuations directly impact your appetite, fat storage and metabolism – this is why many women suddenly gain weight during perimenopause and menopause, as do men in andropause (the male menopause).    

Read more about this study and the correlation of middle age weight gain to the risk of prostate cancer in this ShapeUp blog post.

Read more about the correlation between weight gain and hormones:

Women – Click Here

Men – Click Here

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Herbal supplements such as black cohosh and red clover have become popular remedies for symptoms of menopause, such as hot flashes. What many don’t know is that the negative side effects of these supplements may far outweigh any positive results. The Chicago Flame reports the findings of two studies conducted by researchers at the University of Illinois at Chicago and Northwestern University. This four-arm, randomized, double-blind clinical trial compared black cohosh and red clover to hormone replacement (the standard treatment of menopause) and a placebo for the treatment of hot flashes.

For the trial, 89 women experiencing severe to moderate hot flashes were asked to keep a diary of the number of hot flashes they had a day as well as the intensity for 12 months.

“When the data was completed the researchers found that the average number of hot flashes per week decreased over time across all groups, black cohosh decreased 34 percent, red clover 57 percent, placebo 63 percent and hormone therapy 94 percent.”

The National Center of Complementary and Alternative Medicine (NCCAM) warns consumers of the side effects common with the use of these herbal supplements. These side effects may include “abdominal pain, dark urine or jaundice. There have been several case reports of hepatitis (inflammation of the liver), as well as liver failure (although rare), in women who were taking black cohosh.” 

Bioidentical hormone replacement therapy (BHRT) is vying for the most effective and safe treament against symptoms of menopause.  For more info. on BHRT and how it can help you, click here.

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During the onslaught of hormonal imbalance, it is common for women to experience increased difficulty in keeping weight off once they reach 35. Whatever routine they had for maintaining their ideal shape seems to just stop working. An article on GoodHouskeeping.com quotes Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center:

 “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.”

As you age, your muscle mass diminishes and you burn less calories throughout the day. The article “Boost Metabolism and Prevent Middle-Age Weight Gain” lists 6 of the most common mistakes women make when attempting to prevent weight gain and research-proven metabolism fixes.

1. Relying on just your scale: knowing your weight in pounds is not enough. The metabolic rate for a pound of muscle versus a pound of fat is dramatically different. It is crucial to know what percentage of your body is lean, calorie burning muscle, and how much is fat. Try visiting your local fitness center for a body-fat reading.
2. Crash Dieting: “Eating fewer than 900 calories a day also prompts your body to burn desirable muscle tissue as well as fat, which slows your metabolic rate even more.” Eating a balanced diet of 1,200 – 1,500 calories is key here.
3. Only doing cardio: maintaining a healthy muscle mass helps to burn more calories. Try to add 40 – 60 minutes of strength training a week to your exercise routine.
4. Sticking to the same exercises: “your muscles adapt and become so efficient that they burn fewer calories while you work out.” “How to tell when it’s time for a change? If any of the following is true: You’re not sweating as much at the end of your routine; you don’t feel that tired after working out; or you’re gaining weight even though you aren’t eating more or exercising less.” Try adding sprints to your run or intervals to your bike workout.
5. Eating lightly (or not at all) before noon: research has shown that those who eat a healthy breakfast eat 100 – 200 calories less throughout the rest of the day than those who do not. “Research from Michigan State University that tracked 4,218 people showed that women who skipped breakfast were 30 percent more likely to be overweight. The best A.M. filler-uppers: oatmeal, eggs, peanut butter — or “anything with fiber and protein,”
6. Living a high-stress, low-sleep life: stress produces the hormone cortisol, which triggers cravings for high-fat, high-carb foods. Sleep deprivation increases ghrelin, the appetite stimulating hormone. Aim for seven hours of sleep most nights. To ease stress, try meditation, or go for a walk during your lunch break; “A Dutch overview confirmed that just looking at greenery can improve well-being.”

In addition to following a healthy diet, minimizing stress and keeping fit - your balance and interplay of hormones plays a huge in role in weight gain and your metabolism. By correcting hormonal imbalances, you can burn more calories than you normally would and in turn boost your metabolism. Many have sought out the help of BodyLogicMD and its network of highly tained, expert physicians, specializing in bioidentical hormone replacement therapy to correct issues ranging from weight gain to depression.  

 

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Women over 40 are more likely to experience high blood pressure, heart disease, diabetes, osteoporosis, arthritis and obesity. The Baltimore Sun reports that a minimum of just four 30-minute workouts a week can not only decrease the likelihood of contracting these conditions, but also reduce symptoms of menopause such as hot flashes, joint pain, mood swings, anxiety, depression and insomnia.

Many women become concerned over the emotional and mental changes that take place during the course of peri-menopause and menopause. It is important to remember that exercise has positive effects on one’s psychological system as well. Andrea Markowitz, author of the article “Fitness Tips for Women Over 40,” says for optimal results to combine aerobic exercise, weight training, and stretching with Yoga or Pilates. The combination of these activities will result in a faster metabolism as well as increased flexibility and core strength.

Eating healthy and drinking plenty of water also contributes to desired results. Markowitz suggests eating multiple small, healthy meals throughout the day to boost metabolism and to follow a heart-healthy diet that's rich in foods with vitamins and minerals.

Interested in learning more about fitness?  BodyLogicMD’s physician supervised programs include bioidentical hormone therapy along with customized nutrition and fitness programs.

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Stress: we all experience it and most deal with it on a day-to-day basis. Many have come to terms that it is a part of everyday life and choose to just accept the feeling of being “stressed out” as a personality trait. However, what we may not realize is the toll that the stress takes on our mental health.

We recently came across a blog post that suggests that an over abundance of stress is associated with the inability to focus and the failure to develop positive memories. Stress also causes your brain to produce large amounts of cortisol, which clouds your judgment and causes you to feel sluggish. Fortunately, there are changes we can make in our lifestyle habits to reduce these effects and improve our mental health.

Although a full night’s sleep may seem like a fairy tale, the concept is not so far-fetched. Sleep is critical to a healthy mind. Try to get into a routine – go to bed and wake up at the same time everyday. Eventually, your body will adjust and you will find yourself feeling much better rested. Not only does exercise improve your physical health, but it makes a positive impact on your mental health as well. Physical exercise provides more oxygen to the brain, creating chemicals that protect the brain cells. It is important to not push yourself too hard. Discover your fitness level and stick with it, start out with 30 minutes everyday. You will experience an improved attitude and increased energy levels in no time.

As we age, our hormone levels naturally decline.  Get your hormone levels tested!  If you have a hormonal imbalance, your body is not set up to function optimally.  Symptoms like foggy memory, hot flashes, low libido, depression and fatigue are all evidence of a possible hormonal imbalance.  A combination of bioidentical hormone therapy and a customized fitness and nutrition plan that includes supplementation has helped thousands of men and women find relief from the symptoms of hormone imbalance.

Healthy lifestyle changes also include avoiding harmful activities such as consuming alcohol and smoking cigarettes. Both of these habits reduce the amount of oxygen that your brain receives, leaving your brain cells unprotected. Some lifestyle changes may seem difficult at first, but once you develop routines and become accustomed to them you will find yourself living a much happier, healthier life.

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In humans and mammals alike, we rely on cholesterol; a lipidic, waxy steroid which establishes a proper “membrane permeability” and “fluidity”.  The permeability of the membrane refers to the ease at which molecules pass through the membrane itself.  Cholesterol is materialized from scratch, thus the synthesis of more complex molecules are byproducts of simpler molecules such as sugars and amino acids.  

Concentrated quantities of cholesterol within the blood-stream often lead to hormonal imbalances such as hypothyroidism, which is the insufficient production of the thyroid hormones, thyroxine and triiodothyronine.  Some common symptoms include, increased sensitivity to cold temperatures, fatigue, poor muscle tone, depression, muscular cramps and joint pain, abnormally low heart rate (<60BPM) and  decreased perspiration.  The diagnostic testing for thyroid disorders is a process of calculating how much thyroid stimulating hormone (TSH) is being produced by the pituitary gland – high levels TSH indicate that the thyroid is not producing adequate levels of thyroid hormone (mainly thyroxine). Click here for more information on the diagnostic testing of cholesterol levels.

Click here to read the rest of this article:
http://bioidenticalhormoneexperts.com/2009/08/26/the-link-between-hormonal-imbalance-and-cholesterol/

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According to The Times, court documents uncovered by lawyers suing the drug company show how Wyeth paid ghost writers to draft the manuscripts and then got top doctors to take all the credit.

Click here to read the rest of the article:
http://bioidenticalhormoneexperts.com/2009/08/06/big-pharm-makes-big-mistake/

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While no one wants to grow old, instead of focusing on aging the focus should be on aging well. The following steps can help you make your way through the aging process with grace.

1. Balance Your Hormones
Hormones are the body’s messengers that transport information from the brain to the glands, from the glands to the cells and from the cells to the brain. Hormones rejuvenate, regenerate and restore our bodies. Hormones decline as we age every year after the age of 30 and do not regenerate, producing fewer hormones with each passing year. As we age, it becomes increasingly important for both men and women to keep their hormones balanced to protect against fatigue, mood swings, disease, obesity and to enjoy an overall healthier sense of well being.

Click here to read the rest of the article:
http://bioidenticalhormoneexperts.com/2009/07/02/7-steps-to-aging-gracefully/

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