I have recently come across several articles telling over 65s to build some “buffer weight”, i.e. put on some weight as they get older… to be HEALTHIER [1][2]. Contradiction in terms?
Is it really a great idea to aim for a higher BMI when we get older?
Or is it rubbish health advice?
1) Worried about your BMI?
BMI is not a good measure of your weight or health. It does not check if most of your weight is from fat or muscle: most body builders have a BMI in the obese range !!!
BMI correlates with weight, not with healthy weight or lean mass.
2) Older Person BMI?
Several organisations have come up with the brilliant idea of defining an “Older person’s BMI” [3], where the BMI aimed for for over 65s is higher than for younger people. It is a rather questionable idea built atop the questionable BMI altar.
The problem is most older people lack muscle mass, rather than “weight”. So, instead, we need to address the relative lack of muscle (technical term: sarcopenia).
3) How to increase muscle mass?
Optimize nutrition (including enough protein)
Ensure absorption
Increase exercise: both resistance and cardio
Forget about BMI
Some targeted supplements may also help.
4) How to monitor improvement?
You can use impedance (there are decent impedance scales to use at home) to estimate the percentage of fat in your body. While not 100% accurate, if you measure regularly at the same time of day, same amount of hydration, it will give you an idea which way your lean mass (bones+muscle) and fat mass are going.
For example: If your weight stays the same, but the body fat percentage drops, this means your muscle mass has likely increased (and your bones are keeping strong).
I recommend those devices where your feet are in contact with the sensors (or even feet and hands, as found at some gyms. Fingers/hands sensors by themselves are NOT enough).
Tanita is an established brand of scales, many of which feature impedance to gauge your body fat percentage. For instance: https://amzn.to/4iswEpl
I’m thrilled to share a remarkable success story from my Tai Chi classes! An older woman over 70, who recently underwent knee surgery, was discharged by her physiotherapist in just 4.5 weeks—a full 3.5 weeks ahead of the typical recovery timeline. We believe her consistent participation in my Tai Chi classes played a significant role in her speedy recovery.
Tai Chi is more than just a gentle exercise; it is a holistic practice that improves balance, flexibility, and strength, while also enhancing mental well-being. Studies have shown that Tai Chi can significantly improve physical function and quality of life, especially for those recovering from joint replacement surgeries (1, 2).
This lady’s dedication to our classes over the years is a testament to the long-term benefits of Pilates (her main practice before surgery) and Tai Chi (mainly post-surgery). I’m grateful to see how our regular practice is contributing to better health outcomes for my students.
Join us to experience the transformative power of Tai Chi for yourself. Whether you’re recovering from surgery or simply looking to improve your overall well-being, our classes are designed to support your journey towards better health.
Stay active, stay healthy, and let’s breathe together!
[1] Tai Chi Chuan Exercises Improve Functional Outcomes and Quality of Life in Patients with Primary Total Knee Arthroplasty due to Knee Osteoarthritis
The dangers of off-the-shelves pesticides containing Glyphosate and Dicamba
Spring is getting nearer and so is the prospect of more time spent in our lovely gardens. Healthy right? Well, not so much if pesticides are used!
Today I popped into the new TheRange store to check out the latest offerings. While I was greeted by a large amount of nice flowers and plants, I was VERY DISAPPOINTED to find that this shop is selling several dangerous weedkillers, specifically:
weedkiller containing Dicamba
weedkiller containing Glyphosate/RoundUp
What’s the issue?
Glyphosate and dicamba, two widely used herbicides, pose significant risks to human and animal health, as well as the environment.
GLYPHOSATE, the main ingredient in RoundUp, has been associated with increased mortality rates and potential carcinogenic effects. It can disrupt the gut microbiome, potentially leading to various health issues including celiac disease, inflammatory bowel disease, and has been shown to have deleterious effect on the nervous system of insects, mammals and humans (particularly children), mental health problems like anxiety and depression among others.
For pets, glyphosate exposure can result in elevated toxin levels, causing symptoms such as nausea, vomiting, and in severe cases, even death
Glyphosate has also been shown to damage non-target soil organisms due to its persistence.
DICAMBA, another common herbicide, has been linked to an increased risk of liver cancer, chronic lymphocytic leukemia, and acute myeloid leukemia in agricultural workers. It can also cause immediate health effects like headaches, dizziness, and respiratory irritation.
Beyond human and pet health concerns, dicamba drift can severely damage both cultivated and wild plants, even at low concentrations, potentially disrupting entire ecosystems and affecting pollinators, birds, and other wildlife.
These herbicides’ widespread use and ability to spread beyond their application sites amplify their potential for harm, raising serious concerns about their long-term impacts on health and the environment.
I will certainly never buy either products. But then, is it enough? I am not happy with (potentially blissfully unaware) neighours using dicamba and causing harm to myself and my family!!! Are you?
The government needs to ban these pesticides and, in the meantime, shops should stop selling them because of their nasty side effects.
MY VIEW:
There is no good use of dicamba, or glyphosate.
NO NEED to use weedkillers to get rid of dandelions (medicinal plants), daisies, clover or buttercup at home
We have no business killing dandelions, daisies, buttercup or clover…
Your health, and that of your family and pets, is more important than having a grass-only lawn
I have just heard that a good friend of mine living in another country is suffering the effects of a bad leg press injury that happened in 2019. Because I am all for living a healthy and fit life – which includes exercising MINDFULLY and with great technique – I’d like to share some tips that may help you avoid pain and anguish.
Using the leg press machine can lead to injuries if not used correctly.
One of the most common risks associated with incorrect leg press usage is lower back injuries, as improper form can place excessive strain on the spine and surrounding muscles, potentially leading to herniated discs, muscle strains, and long-term back problems.
To prevent lumbar injuries while using the leg press machine, it is important to follow a few guidelines:
ADJUST MACHINE – adjust the seat and backrest so that your hips, knees, and ankles are aligned at a 90-degree angle when your feet are flat on the footplate. This ensures proper alignment and reduces the risk of injury.
ALIGNMENT 1 – avoid arching your lower back off the seat, as this can place excessive strain on your spine and the surrounding muscles.
ALIGNMENT 2 – maintain good posture and keep a slight inward curve in your lower back throughout the exercise (some may call this neutral spine).
BREATHING -> Breathing properly during the exercise can help maintain intra-abdominal pressure and support your spine during the movement
LOAD – Last but NOT LEAST: it is also crucial to keep the load or resistance manageable – meaning do not try to press excessive load, and avoid straining.
*** IMPORTANT NOTE! If you find that, after a set on the leg press you are unable to walk properly for a minute or longer… This is a RED FLAG! It means something is off and stop doing it unless you want a bad injury -> seek the help of a properly trained fitness professional who can help insure you do the exercise correctly and safely. If you ignore the warnings, you may have pain (even severe pain) in the long run, leading to need for expensive medical assistance (and potentially surgery and repercussions for years and decades in the future): this is not fun!
In summary, proper form, alignment, and technique are essential to prevent lumbar injuries when using the leg press machine. If you experience any pain or discomfort, it is advisable to stop the exercise and seek professional advice with the exercise (and program design) and medical advice if appropriate
HAVE YOUR SAY:
Have you ever hurt your back doing the leg press?
Do you know anyone who has? What happened?
Have you come across any tips that have helped you stay safe and avoid injury?
How to Enjoy the Holidays Without Gaining Weight or Feeling Bloated
The holiday season is a time for joy, celebration, and, of course, delicious food! However, with all the festivities, it’s easy to find yourself feeling bloated and a little heavier by the New Year. But don’t worry! You can enjoy all the treats and gatherings while keeping your health in check. Here are some friendly tips to help you navigate the holiday season without the extra pounds or uncomfortable bloating.
1. Keep Moving with Fun Activities
Staying active during the holidays doesn’t have to feel like a chore! Try to incorporate fun activities into your routine. Go for a brisk walk after meals, dance at holiday parties, or organize a family game of soccer or tag. Aim for at least 30 minutes of movement each day—it’ll help you feel great and burn off those extra calories!
2. Snack Smart Before Events
Arriving at a party starving can lead to overindulging on snacks. To avoid this, have a healthy snack before you head out—think fresh fruit, veggies with hummus, or a handful of nuts. This way, you’ll be less tempted to dive into the buffet as soon as you arrive.
3. Savor Every Bite
When it’s time to eat, take your time! Enjoy each bite and really savor the flavors of your favorite holiday dishes. Eating slowly not only makes meals more enjoyable but also helps you recognize when you’re full. Remember, it’s about quality over quantity!
4. Be Strategic at Buffets
Buffets can be overwhelming with so many tempting options! Start by filling your plate with lighter choices like salads and veggies. This will give you a good base before reaching for those richer dishes. Plus, standing away from the buffet table can help reduce mindless snacking!
5. Stay Hydrated
Water is your best friend during the holidays! Drinking plenty of water throughout the day helps control hunger and keeps your digestion on track. Try sipping water before meals—it can help you feel fuller and reduce bloating from salty foods.
6. Enjoy Alcohol in Moderation
Holiday cocktails can be delicious but also calorie-laden. If you choose to drink, go for lighter options like clear spirits mixed with soda water or enjoy a glass of wine instead of sugary cocktails. And don’t forget to alternate alcoholic drinks with water!
7. Load Up on Fiber
Incorporate fiber-rich foods into your meals—think whole grains, fruits, veggies, and legumes. These foods not only keep you feeling full but also support healthy digestion. Just be mindful if certain high-fiber foods tend to cause bloating for you.
8. Prioritize Sleep
With all the holiday hustle and bustle, it’s easy to skimp on sleep. But getting enough rest is crucial for managing stress and maintaining a healthy weight. Aim for 7-9 hours of sleep each night so you can tackle holiday festivities with energy!
9. Know Your Trigger Foods
If there are certain foods that don’t sit well with your stomach—like dairy or certain beans—try to avoid them during holiday meals. Focus on dishes that make you feel good so you can enjoy the celebrations without discomfort.
10. Indulge Mindfully
Finally, don’t deprive yourself of those holiday treats! Allow yourself to enjoy your favorites in moderation. Instead of piling your plate high with just one dish, sample small portions of several different items. This way, you get to enjoy everything without overdoing it! By following these friendly tips, you can savor all the joys of the holiday season without worrying about weight gain or bloating. Remember, it’s all about balance—enjoying delicious food while taking care of yourself! Happy holidays!
More and more kids are facing chronic illnesses and mental health issues than ever before!
Understand and address the growing concerns and challenges of #ADHD, #Autism, #PANDAS, #Allergies, #Asthma & more! #ChildhoodWellness #HolisticHealthcare #CultivatingHappiness
Raising Healthier Kids: Integrative Approaches to Children’s Health & Wellness will help you understand and address the growing concerns and challenges in children’s health, especially in light of the rising rates of chronic diseases and mental health issues among our youth.
Whether you are a parent, grandparent, caregiver, teacher, pediatrician, mental health practitioner, or someone who cares deeply about kids and their future, this event will empower you with invaluable, practical, science-backed strategies that will help you raise them to thrive.
Find a few minutes to learn from the “FAN FAVORITE” talks:
Securing the Bond: How Attachment Shapes Early Childhood Development and Brain Circuitry, Dr. Aimie Apigian
Doctor Mom’s Guide: Natural Remedies for Your Child’s Back-to-School Health, Dr. Elana Roumell
Adrenal Health in Kids: Uncovering the Hidden Link to Well-Being, Dr. Bradley Campbell
Straighten Up: Transforming Your Child’s Health through Posture and Fascia Care, Deanna Hansen
From Panic to Freedom: Empowering Your Child to Overcome Anxiety, Dr. Jihan Abdul-Haqq
And more!
Reminder: encore weekend ends on Monday morning (as does the sale to keep these talks on hand), so be sure to check out the featured talks above to see if this is a topic that could help you along the path to improved health and happiness!
It is certainly harder to exercise when we have not eaten in many hours. Yet, there are reasons why fasted exercise (at the right intensity) may be a good idea for many adults.
Christians have a few days of fasting during Lent (which we are currently in) for healthy non-pregnant adults. Because the days are not adjacent, the exercise consideration is much less of an issue, as Christians can just exercise the rest of the week or just walk on fasting days.
On the other hand, from what I gather from talking to people I know, Ramadan is about a continuous month of (physical and spiritual) fasting during daylight hours. Does this mean that exercise should be skipped for a whole month?
There are many reasons why Muslims may want to maintain their regular moderate exercise routine during Ramadan for both physiological and Islamic reasons.
Physiological Benefits:
Regular exercise, even during fasting, can help maintain overall health and well-being. Here are some key physiological benefits:
Weight Management: Moderate exercise can help prevent weight gain during Ramadan when meal patterns may change.
Improved Mood: Physical activity releases endorphins, which can help combat feelings of fatigue or low mood that may arise during fasting.
Muscle Maintenance: Continuing to exercise can help preserve muscle mass and strength.
Regulated Blood Sugar: Exercise can aid in regulating blood sugar levels, which is crucial during fasting periods.
Islamic Principles:
In Islam, maintaining good health is considered a duty. Here are some Islamic principles that support the continuation of moderate exercise during Ramadan:
Balanced Lifestyle: Islam encourages a balanced approach to life, including physical well-being. The Prophet Muhammad emphasized the importance of maintaining good health.
Self-Discipline: Fasting in Ramadan teaches self-discipline and control over desires. By continuing to exercise, Muslims demonstrate discipline in balancing their spiritual obligations with physical activities.
Intentions and Rewards: Intention plays a significant role in Islam. By intending to maintain their health through exercise during Ramadan, Muslims can turn their physical activities into acts of worship, earning spiritual rewards.
In conclusion, by continuing their moderate exercise routine during Ramadan, Muslims and people of all religions and walks of life can benefit both physically and spiritually. In particular, exercising during Ramadan aligns with Islamic principles of maintaining good health and discipline while reaping the physiological advantages of regular physical activity.
NOTE: Do you agree? Have I forgotten anything? Have you found it easy to keep exercising during fasting/Ramadan? What healthy eating strategies can be used during Ramadan to keep energy high and avoid bloating? If you want to share them here, they might help others too. Thank you.
In a world where convenience often trumps health, the act of preparing meals at home has become a lost art. However, the recent experience of a client suffering from food poisoning serves as a stark reminder of the importance of taking control of what we eat. Let’s explore why making food at home is not just a good idea but a crucial step towards better health and well-being.
Food Safety First: One of the most significant advantages of cooking at home is the ability to ensure food safety. By controlling the ingredients, cooking methods, and hygiene practices in your own kitchen, you significantly reduce the risk of foodborne illnesses like the one your friend experienced. This level of control is simply not possible when relying on takeout or restaurant meals. If you got food poisoning, this product could help you recover quicker.
Nutritional Value: When you cook at home, you have complete control over what goes into your meals. This means you can choose fresh, high-quality ingredients, avoid excessive salt, sugar, and unhealthy fats, and tailor your dishes to meet your nutritional needs. By cooking at home, you can create balanced and nutritious meals that support your health and well-being.
Cost-Effective: Contrary to popular belief, cooking at home can be more cost-effective than constantly ordering takeout or dining out. By buying ingredients in bulk, planning meals ahead, and utilizing leftovers creatively, you can save money while still enjoying delicious and satisfying meals.
Culinary Creativity: Cooking at home allows you to unleash your culinary creativity and experiment with different flavors, cuisines, and cooking techniques. It’s an opportunity to bond with loved ones over shared meals, explore new recipes, and develop your skills in the kitchen. The satisfaction of creating a delicious meal from scratch is truly rewarding.
Mindful Eating: When you cook at home, you are more likely to be mindful of what you are eating. This mindfulness can lead to healthier eating habits, better portion control, and a deeper appreciation for the food on your plate. By being present during meal preparation and savoring each bite, you can cultivate a healthier relationship with food.
Faster at home: Fast food is not always quick to arrive. Cooking at home can be faster, especially when we are well organized.
In conclusion, making food at home is not just about nourishing your body; it’s about nourishing your soul. By taking the time to cook for yourself and your loved ones, you are investing in your health, happiness, and overall well-being. So next time you reach for that takeout menu, consider stepping into the kitchen instead – your body will thank you for it!
QUICK ACTION TIPS
Got food poisoning or a dodgy tummy? This product could help you recover quicker: https://amzn.to/3ST7Agb
Need help organise your weekly meal plan or update your eating plan, reach out at let me know! I am looking into running a short course on this.
The goal of this book is to inspire you and provide education and a new perspective that will have you feeling confident in areas of parenting that you otherwise felt insecure about
Do you obsess over your body, your diet, or your weight? Do you
feel stressed as you get dressed or like you’re in a never-ending cycle
of wishing your body was different? You are not alone. Whether you feel
too fat, too thin, or that there is no hope for you in finally finding
peace in your body, this book will speak to you. Inside these pages,
author and embodiment coach Emily Wishall shares her powerful and
practical seven-step process to learn to love your body right now.
Anyone feeling unhappy in their body can begin using the practices in
this book to accelerate their own journey to freedom.
Read on to discover how to:
Bust through core limiting beliefs that are keeping you stuck in the vicious cycle of body dissatisfaction
Release shame and anxiety around how you look
Feel powerful and confident in your body
Make peace with your body so you can relax and enjoy just being you
Empower yourself with next steps to end the battle with your body for good
Exercise, while very safe, presents slight risks, particularly in new exercisers. Circulation reminds us:
Cardiovascular
During exercise, there is a transient increase in the risk of having a cardiac-related complication (for example, a heart attack or serious heart rhythm disorder).
However, this risk is extremely small. For adults without heart disease, the risk of a cardiac event or complication ranges between 1 in 400 000–800 000 hours of exercise. For patients with existing heart disease, an event can occur an average of once in 62 000 hours.
The risk of a cardiac event is significantly lower among regular exercisers. Evidence suggests sedentary people’s risk is nearly 50 times higher than the risk for a person who exercises about 5 times per week.
Individuals who exercise regularly are much less likely to experience a problem during exercise.
The majority of heart attacks (approximately 90%) occur in the resting state, not during physical exercise
Another report states that vigorous physical activity acutely increases the risk of cardiovascular events among young individuals and adults with both occult and diagnosed heart disease
Tripping, Falling
Tripping and falling can happen at any time.
Some sports are inherently riskier than others
New exercisers may be at somewhat higher risk of tripping and falling or other injuries, particularly if tired and not familiar with the movement patterns
Musculoskeletal Injuries
Doing too much too soon can cause an injuries
Delayed-Onset Muscle Soreness (DOMS) is not really considered to be an injury and is expected in new exercisers and whenever exercise intensity in a muscle group is stepped up.
Appropriate regular stretching, notably after workouts, will also help keeping the body balanced and injury-free
Overtraining
Too much, too frequent exercise and not enough recovery for the individual can lead to the dreaded overtraining
Most people realise they are over-trained well after everyone else has noticed: be smart, train smart and avoid damaging your body (particularly hormones) in the first place!
The type of training should also match the individual and their current health and fitness levels, as well as preferences
Intense Cardiovascular exercise – better in the afternoon?
TIMING – Morning Versus Afternoon Exercise
Adults
Acute Myocardial Infarction (AMI) and Sudden Cardiac Death (SCD) in adults are more frequent in the early morning hours (ahajournals).
Adult males with obesity or diabetes who exercised in the morning had the highest risk of developing CHD. See: Diabetes and Exercise Timing
This has prompted speculation as to whether vigorous exercise should be best restricted to afternoon hours in individuals at increased risk.
Young Athletes
Among young athletes, sudden death and cardiac arrest among young athletes occur primarily in the afternoon and early evening and are associated with training and competition.
Among young nonathlete patients with hypertrophic cardiomyopathy, sudden death is more frequent in the early waking hours, much like CHD
Adults with Cardiovascular Disease
The limited data suggests the time of day had little or no influence on the rate of cardiovascular complications during exercise-based cardiac rehabilitation.
The intensity of this exercise is likely well controlled and appropriate long warmups and cool downs are carried out to avoid risk of adverse cardiovascular events.
Given the likely benefits of exercise in reducing cardiovascular events and the low overall rate of exercise-related events, it is probably more important that individuals exercise regularly at a convenient time of day than at a specific time of day.
While more research is needed, it is good information especially if you dislike morning exercise! It means you have good reasons to exercise at some other time of the day you prefer.
![Radical Embodiment: A Practical Guide to Celebrating the Skin You’re In by [Emily Wishall]](https://m.media-amazon.com/images/I/41iwgJrjY1L.jpg)
