Two basic types of arthritis exist. One is osteoarthritis which results from a degeneration of synovial fluid (a joint lubricant), typically progressing into a loss of articular cartilage (cartilage that allows ends of bones to glide without friction). The other is rheumatoid arthritis , a chronic autoimmune disease that results in inflammation of the synovium and leads to long term joint damage, pain and loss of function. Rheumatoid arthritis (R.A.) is progressive and progresses through three distinct phases I will not elaborate on in this blog posting.
Good news exists for arthritis sufferers, and that is whether you suffer from R.A. or osteoarthritis, exercise will help manage symptoms and slow down the breakdown of joint integrity, which, further assists in slowing down the decline of functional capacity. Maintaining functional capacity is important, as without it, we become more sedentary in lifestyle. As we are aware, sedentary lifestyles lead to weight gain and other health problems.
If you, or someone you know is an arthritis sufferer, please encourage them to discuss with their physician what they can and cannot do to better manage their symptoms outside of pharmacotherapy. Exercise prescriptions will follow a certain protocol where safety is paramount, and a slow progression of difficulty will be implemented over time, with every necessary precaution taken along the way to prevent unnecessary degradation within ailing joints. "Easing symptoms" is a typical goal of an exercise program for arthritis and one of the best approaches to minimize pain and preserve joint range of motion and strength.
Tuesday, April 26, 2011
Tuesday, April 12, 2011
Water and Weight Loss
Sometimes we fill up on food when we should be filling up on water. We do confuse thirst for hunger, so it is important that we stay hydrated. Current recommendations for the average individual are to try and get 64 oz. of water consumed every day. This amount should be increased with exercise.
I stumbled across some information in one of my fitness publications the other day that discussed the role of water in weight loss and the results of a recent study. The study followed a large group of adults divided into two groups. One group drank 2 cups of water prior to meals, while the other did not. All of the test subjects were following a low-calorie diet for the course of the study. Over 12 weeks, the water drinkers lost about 15.5 pounds whereas the non water-drinkers lost about 11 pounds. That is a substantial difference that cannot be ignored.
If you think about it, it makes perfectly good sense to try and fill up on zero calories instead filling up on snack and meal calories over the course of each day. If you are a "grazer", or someone aiming to eat five, small meals per day, think of the amount of calories that could possibly be eliminated from consumption over the course of a week if you are doing some filling up on water. If you are attempting weight loss, and do not have proper water intake included in your bag of tricks, do not delay in implementing this as part of your daily regimen.
If the achievement of more weight loss wasn't enough for you, keep in mind that proper hydration helps us with mental focus, prevents small, nagging headaches, eliminates bloat and keeps our skin looking radiant. With the unknown correlation between artificial sweeteners and weight gain, it makes good sense to steer towards water whenever possible and away from diet sodas and other flavored beverages. Why consume extra sodium, food coloring, carbonation and other unknown additives unnecessarily? We know our bodies are largely comprised of water, so hydrate and take your weight loss efforts to the next level.
I stumbled across some information in one of my fitness publications the other day that discussed the role of water in weight loss and the results of a recent study. The study followed a large group of adults divided into two groups. One group drank 2 cups of water prior to meals, while the other did not. All of the test subjects were following a low-calorie diet for the course of the study. Over 12 weeks, the water drinkers lost about 15.5 pounds whereas the non water-drinkers lost about 11 pounds. That is a substantial difference that cannot be ignored.
If you think about it, it makes perfectly good sense to try and fill up on zero calories instead filling up on snack and meal calories over the course of each day. If you are a "grazer", or someone aiming to eat five, small meals per day, think of the amount of calories that could possibly be eliminated from consumption over the course of a week if you are doing some filling up on water. If you are attempting weight loss, and do not have proper water intake included in your bag of tricks, do not delay in implementing this as part of your daily regimen.
If the achievement of more weight loss wasn't enough for you, keep in mind that proper hydration helps us with mental focus, prevents small, nagging headaches, eliminates bloat and keeps our skin looking radiant. With the unknown correlation between artificial sweeteners and weight gain, it makes good sense to steer towards water whenever possible and away from diet sodas and other flavored beverages. Why consume extra sodium, food coloring, carbonation and other unknown additives unnecessarily? We know our bodies are largely comprised of water, so hydrate and take your weight loss efforts to the next level.
Tuesday, April 5, 2011
Exercise During Your Pregnancy
If you are pregnant and a regular exerciser, congratulations! Women that consistently exercise over the course of a pregnancy gain less weight, fat and shed fat more quickly post-pregnancy. Regular exercise during pregnancy helps maintain a leaner body composition whereas the opposite will occur taking the route of a sedentary lifestyle.
In recent years, maternal obesity has become a growing problem in this country. The number of overweight women of childbearing age has climbed substantially. As you might expect, maternal obesity and pregnancy do not mesh well. The risk of maternal and fetal complications increases with the degree of obesity. Risks could include gestational diabetes, preeclampsia and large birth weight babies prompting the need for C-sections. The "stacking up" of risks, or poor management of them can ultimately lead to a very high risk pregnancy, an uncomfortable pregnancy, and one that requires constant monitoring and often bed rest. Worse, forced bed rest can translate into more significant, unwanted weight gain.
A woman's pregnancy is a special time and it should be honored and met with proper nutrition and physical activity. Many overweight individuals I have met over the years have shared with me that their initial weight gain began with a pregnancy where 1) They gained too much weight while pregnant, and 2) Struggled to get the baby weight off. These factors coupled with a major lifestyle change post-pregnancy (having a newborn to look after), and a gradually slowing metabolism (with age), can create the perfect storm for considerable weight gain and retention of it.
As I always say, it is better to be proactive than reactive. Early intervention to be more active and eat properly throughout a pregnancy is the best line of defense. A pregnancy should not be used as free license to eat whatever one wants, or as an excuse to be waited on hand & foot. Keep problems away and protect your health and the health of your unborn child by taking the best possible care of yourself. Make your pregnancy memorable for the right reasons. Talk to your doctor about recommendations for safe and appropriate exercise during your pregnancy.
In recent years, maternal obesity has become a growing problem in this country. The number of overweight women of childbearing age has climbed substantially. As you might expect, maternal obesity and pregnancy do not mesh well. The risk of maternal and fetal complications increases with the degree of obesity. Risks could include gestational diabetes, preeclampsia and large birth weight babies prompting the need for C-sections. The "stacking up" of risks, or poor management of them can ultimately lead to a very high risk pregnancy, an uncomfortable pregnancy, and one that requires constant monitoring and often bed rest. Worse, forced bed rest can translate into more significant, unwanted weight gain.
A woman's pregnancy is a special time and it should be honored and met with proper nutrition and physical activity. Many overweight individuals I have met over the years have shared with me that their initial weight gain began with a pregnancy where 1) They gained too much weight while pregnant, and 2) Struggled to get the baby weight off. These factors coupled with a major lifestyle change post-pregnancy (having a newborn to look after), and a gradually slowing metabolism (with age), can create the perfect storm for considerable weight gain and retention of it.
As I always say, it is better to be proactive than reactive. Early intervention to be more active and eat properly throughout a pregnancy is the best line of defense. A pregnancy should not be used as free license to eat whatever one wants, or as an excuse to be waited on hand & foot. Keep problems away and protect your health and the health of your unborn child by taking the best possible care of yourself. Make your pregnancy memorable for the right reasons. Talk to your doctor about recommendations for safe and appropriate exercise during your pregnancy.
Tuesday, March 29, 2011
The Sleep-Obesity Connection
It has been reported in the media in recent years that there is a correlation between lack of sleep and weight gain. People who regularly get less than seven hours of sleep per night, are much more likely to gain weight compared to those sleeping seven or more hours per night. Why is this so?
Persons who sleep less, tend to eat foods higher in calories. During sleep, hormones such as leptin, insulin and ghrelin are released to control the body's use of food. Insulin, as most people are aware, controls blood sugar levels and people falling short on sleep have tested to have insulin and blood sugar levels similar to those likely to have diabetes. Additionally, people that do not get enough sleep regularly have higher levels of ghrelin, which causes hunger, and low levels of leptin which stimulates hunger and often fat consumption.
Beyond the above impacts, when I encounter clients skimping regularly on their sleep, I feel a need to dig further to find out what else might be going on in the way of potential self-neglect. It tells me that for one or more reasons, their health is taking a back seat. Getting a good night's rest is one of the easier, more manageable things we can do to benefit our own health. It requires little other effort other than getting to bed on time regularly. I fully recognize this is not as easy for some as it sounds, but getting quality sleep should be much less difficult than squeezing in exercise time, counting calories, planning meals, etc. If someone is not getting proper sleep, then it tells me that there are other more impactful areas in the general health quotient being ignored.
We must make sleep a priority. Technological advances though helpful, have also burdened us with an all-access, always-on sort of lifestyle that we are not benefiting from. I can remember a time when work was actually left at the office and not brought home. Multi-tasking has reached a new level, and our sleep patterns and attentions spans have paid the price.
Please strive to get your rest. The restorative qualities of sleep cannot be denied. Think of the metabolic disservice done to our bodies if our bodies are deprived of it. Remember too, that awaking with solid mental focus gives us a much better opportunity to achieve all that must be accomplished in a day's work. Live better, get more rest.
Sources:
Raheri, S. et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLOS Medicine, 1,3,1-8
Bryant, Cedric, Green, Daniel (2009). The sleep-obesity connection. ACE Advanced Health & Fitness Specialist Manual. p.221-222
Persons who sleep less, tend to eat foods higher in calories. During sleep, hormones such as leptin, insulin and ghrelin are released to control the body's use of food. Insulin, as most people are aware, controls blood sugar levels and people falling short on sleep have tested to have insulin and blood sugar levels similar to those likely to have diabetes. Additionally, people that do not get enough sleep regularly have higher levels of ghrelin, which causes hunger, and low levels of leptin which stimulates hunger and often fat consumption.
Beyond the above impacts, when I encounter clients skimping regularly on their sleep, I feel a need to dig further to find out what else might be going on in the way of potential self-neglect. It tells me that for one or more reasons, their health is taking a back seat. Getting a good night's rest is one of the easier, more manageable things we can do to benefit our own health. It requires little other effort other than getting to bed on time regularly. I fully recognize this is not as easy for some as it sounds, but getting quality sleep should be much less difficult than squeezing in exercise time, counting calories, planning meals, etc. If someone is not getting proper sleep, then it tells me that there are other more impactful areas in the general health quotient being ignored.
We must make sleep a priority. Technological advances though helpful, have also burdened us with an all-access, always-on sort of lifestyle that we are not benefiting from. I can remember a time when work was actually left at the office and not brought home. Multi-tasking has reached a new level, and our sleep patterns and attentions spans have paid the price.
Please strive to get your rest. The restorative qualities of sleep cannot be denied. Think of the metabolic disservice done to our bodies if our bodies are deprived of it. Remember too, that awaking with solid mental focus gives us a much better opportunity to achieve all that must be accomplished in a day's work. Live better, get more rest.
Sources:
Raheri, S. et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLOS Medicine, 1,3,1-8
Bryant, Cedric, Green, Daniel (2009). The sleep-obesity connection. ACE Advanced Health & Fitness Specialist Manual. p.221-222
Tuesday, March 22, 2011
Self-Monitoring Your Behaviors
The road to effectively changing behavior should include self-monitoring systems. Self-monitoring is a powerful tool which increases self-awareness, and which mirrors various behaviors. Forms of self-monitoring might include keeping a physical activity log, or a food diary. There is tremendous value in doing either or both of these. The longer the duration of self-monitoring, the better, as more will be revealed. Problems revealed can be addressed and solutions created for them. We cannot change what we do not acknowledge, so self-monitoring opens the door to improvement.
I kept a food diary for an entire year (as a fitness professional). I carried it with me everywhere I went. Interestingly, I never thought of myself as a soda drinker but that is not what was mirrored back to me in my own, personal food diary. Every one to two days a diet soda would magically appear. Of course, this was only one small revelation, but it definitely brought to light how dishonest we can be with ourselves when it comes to our health and fitness habits. Seeing that on paper helped me to acknowledge what I was doing, and a chance to do something different.
Food diaries and activity logs should not be feared or negatively looked upon. I have worked with clients who have turned theirs over to me for assessment and professed to fearing horrible judgement over what I might find. I think there should be a sense of gratitude for every problem that rears its ugly head in self-monitoring. I feel strongly about this as I think many previous failures with behavior change happen because they fall just short of rigorous honesty. Who knows when someone might be just one problem away from a major break through? What if the one problem that surfaces is the one that creates the biggest opportunity for change?
Self- monitoring can also be an important form of positive reinforcement and a source of motivation. Sometimes, reflecting back gives us the best snapshot of where we are vs. where we were. Seeing positive improvements and growth fuels further behavior changes and paves the road for long term success.
I kept a food diary for an entire year (as a fitness professional). I carried it with me everywhere I went. Interestingly, I never thought of myself as a soda drinker but that is not what was mirrored back to me in my own, personal food diary. Every one to two days a diet soda would magically appear. Of course, this was only one small revelation, but it definitely brought to light how dishonest we can be with ourselves when it comes to our health and fitness habits. Seeing that on paper helped me to acknowledge what I was doing, and a chance to do something different.
Food diaries and activity logs should not be feared or negatively looked upon. I have worked with clients who have turned theirs over to me for assessment and professed to fearing horrible judgement over what I might find. I think there should be a sense of gratitude for every problem that rears its ugly head in self-monitoring. I feel strongly about this as I think many previous failures with behavior change happen because they fall just short of rigorous honesty. Who knows when someone might be just one problem away from a major break through? What if the one problem that surfaces is the one that creates the biggest opportunity for change?
Self- monitoring can also be an important form of positive reinforcement and a source of motivation. Sometimes, reflecting back gives us the best snapshot of where we are vs. where we were. Seeing positive improvements and growth fuels further behavior changes and paves the road for long term success.
Tuesday, March 15, 2011
Learned Helplessness
Repeat failures in life can make us feel helpless and like we have no power in controlling outcomes. I have seen this many times in my profession and it is quite a process to journey along with someone who always perceives that failure is inevitable. This is what the psychological state of learned helplessness is all about. Yes, life hands us many things beyond our control, but we cannot overlook the many things that we can control.
I hear regularly from people why they can't do something, why it won't work, how it will end badly and why they should quit before even starting. These types of individuals make me question my own direction and ability to succeed in life because they are so convincingly convinced! Learned helplessness is very real, and the currents in this river of perceived futility run deep. We are going to find someday soon that there needs to be a much larger spotlight put on the psychological profiles of individuals attempting health and lifestyle changes. If we cannot mentally progress to healthier thinking, then we can't progress. It is just that simple.
Learned helplessness is LEARNED, and so, positive thinking and a belief system geared toward success can be LEARNED also. When I encounter clients who operate from such a helpless place, I never miss an opportunity to point out to them the things that they are doing successfully. I think it is important that they hear this from someone else until they are willing to do self-acknowledgements or self-affirmations for themselves. It is a gradual, building process. I often tell them that I will carry them until they can carry themselves. I believe in them so much more than they do, always. This can be exhaustive at times, yet I also know that if I can help them with their mental progression, that it provides one of the biggest rewards. The joy I feel when I see someone succeed, or love themselves just a little bit more, cannot be measured. Seeing someone embrace their health and redefine their old ways of thinking is an awesome experience.
They say that if you are in the health and fitness business, you are in it because you love it and not because it will make you rich. I can certainly testify to this. I may not have much, yet I have so much more then I ever did when I was working towards some company's bottom line in corporate America. Making a difference in just one life is the ultimate paycheck.
I hear regularly from people why they can't do something, why it won't work, how it will end badly and why they should quit before even starting. These types of individuals make me question my own direction and ability to succeed in life because they are so convincingly convinced! Learned helplessness is very real, and the currents in this river of perceived futility run deep. We are going to find someday soon that there needs to be a much larger spotlight put on the psychological profiles of individuals attempting health and lifestyle changes. If we cannot mentally progress to healthier thinking, then we can't progress. It is just that simple.
Learned helplessness is LEARNED, and so, positive thinking and a belief system geared toward success can be LEARNED also. When I encounter clients who operate from such a helpless place, I never miss an opportunity to point out to them the things that they are doing successfully. I think it is important that they hear this from someone else until they are willing to do self-acknowledgements or self-affirmations for themselves. It is a gradual, building process. I often tell them that I will carry them until they can carry themselves. I believe in them so much more than they do, always. This can be exhaustive at times, yet I also know that if I can help them with their mental progression, that it provides one of the biggest rewards. The joy I feel when I see someone succeed, or love themselves just a little bit more, cannot be measured. Seeing someone embrace their health and redefine their old ways of thinking is an awesome experience.
They say that if you are in the health and fitness business, you are in it because you love it and not because it will make you rich. I can certainly testify to this. I may not have much, yet I have so much more then I ever did when I was working towards some company's bottom line in corporate America. Making a difference in just one life is the ultimate paycheck.
Tuesday, March 8, 2011
Look Where You Are Going, Not Where You've Been
It has been said that people don't fail diets, diets fail people. It can also be said that all diets work...for as long as one is on the diet. These simple truths leave terminal dieters damaged. After multiple failures, confidence and motivation are lost. This is why responsible health professionals must steer the general public towards healthier lifestyles and away from the tired diet approaches of yesteryear.
Many clients I work with have tried a multitude of things to lose weight. They always want to know from me what will be different this time. It is my challenge to talk to them about previous failures and help them to realize that previous failures are good learning experiences. Drawing from what didn't work in the past can create a new, solid road map for what can. I have to make them believe in their hearts that this time really will be different because they are going to take different approaches and make changes that are manageable and sustainable for a lifetime. This is the real key to successful weight loss; sustainability.
It is also my challenge to help people understand that constant self-abuse over previous failures is terribly unproductive. My client base includes cancer survivors, survivors of debilitating accidents, cardiac patients and the list goes on. I see people that have experienced weight gain for a host of reasons outside of their control, yet each and everyone of them feels directly responsible for it. It can be disheartening to see, and I have to work very hard over the course of months to help them reshape their thinking and bring their focus towards the future instead of being resentful about getting hit by a car ten years ago.
Are you this person? Are you stuck in the past over woulda, shoulda, coulda? Do you hold yourself responsible for life-altering events that happened outside of your control? Are you looking ahead to where you would like to go and creating a plan that will take you there? This is where you need to be spending time and effort. The past is gone, it isn't coming back, and there is not going to be a do-over. Give yourself the pretend ability to hit the reset button and move on. Sometimes you have to get out of your own way in order to make room for progress. What matters most is what you do today and moving forward. Look where you are going, and not where you've been.
Many clients I work with have tried a multitude of things to lose weight. They always want to know from me what will be different this time. It is my challenge to talk to them about previous failures and help them to realize that previous failures are good learning experiences. Drawing from what didn't work in the past can create a new, solid road map for what can. I have to make them believe in their hearts that this time really will be different because they are going to take different approaches and make changes that are manageable and sustainable for a lifetime. This is the real key to successful weight loss; sustainability.
It is also my challenge to help people understand that constant self-abuse over previous failures is terribly unproductive. My client base includes cancer survivors, survivors of debilitating accidents, cardiac patients and the list goes on. I see people that have experienced weight gain for a host of reasons outside of their control, yet each and everyone of them feels directly responsible for it. It can be disheartening to see, and I have to work very hard over the course of months to help them reshape their thinking and bring their focus towards the future instead of being resentful about getting hit by a car ten years ago.
Are you this person? Are you stuck in the past over woulda, shoulda, coulda? Do you hold yourself responsible for life-altering events that happened outside of your control? Are you looking ahead to where you would like to go and creating a plan that will take you there? This is where you need to be spending time and effort. The past is gone, it isn't coming back, and there is not going to be a do-over. Give yourself the pretend ability to hit the reset button and move on. Sometimes you have to get out of your own way in order to make room for progress. What matters most is what you do today and moving forward. Look where you are going, and not where you've been.
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