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The best exercise for aging muscles

gym room 1181820 640There’s always been debate in the health community about what is exactly is healthy. Few people dispute the benefits of movement however.

But the type of exercise you choose does matter.
By nature, exercise stresses and challenges the body. It breaks down muscle fibers so they can grow stronger in recovery and enlarges the heart so it can pump more blood.
But if the exerciser is older and weaker, does the stress of exercise serve the same benefits or does it do some harm because an older body can’t repair itself as well?
A recent study by senior researchers at the Mayo Clinic answers that question.
The beginning hypothesis is that aging takes a toll on the body down to the cellular level. When older muscles exercise, the damage accrued by cells is especially severe. And because older muscles don’t regenerate as easily they become weaker as their energy-producing mitochondria diminish in strength and number.
The study, however, produced some surprising results and proved that you’re never too old to reap the benefits of exercise. Picking the right type of exercise is crucial because not all exercise has the same benefits.
The study was performed on 72 healthy, but sedentary, men and women who were 30 years or younger or older than 64. Baseline measures were established for all participants of aerobic fitness, blood-sugar levels, gene activity and mitochondrial health in muscle cells. Next the volunteers were randomly assigned to different exercise programs.
Some of the study participant were assigned weight training several times a week; others did brief interval training three times a week on stationary bicycles (pedaling hard for four minutes, resting for three and then repeating that sequence three more times); some rode stationary bikes at a moderate pace for 30 minutes a few times a week and lifted weights lightly on other days. There was also a control group that did not exercise. The study was conducted over 12 weeks.
At the conclusion of the study lab tests were repeated to measure improvements.
It was no surprise everyone in the study improved in fitness level and blood sugar regulation. There were also expected differences between the different exercise groups. Those who lifted weights gained muscle mass and strength. Those who did interval training gained the most endurance.
The surprising results were found in the biopsied muscle cells of all the participants. It showed that some forms of exercise have different benefit for different age groups.
For example, the younger subjects who did interval training experienced a change in 274 genes, in comparison to a change in 170 genes for who exercised more moderately. The younger weight lifters only saw a change in 74 genes.
The results for the older exercisers were astounding, showing that their genes responded much more vigorously to exercise. The older group that did interval training, experiences a change in 400 genes. The older group that lifted weight only experienced a change in 33 genes and the moderate older exercisers saw a change in only 19 genes.

The genes that were effected and changed by exercise are believed to influence the
ability of mitochondria to produce energy for muscles cells. The interval trainers, both young and old, showed an across the board increase in the health and number of their mitochondria. But the impact was much higher among the older interval trainers.
The study showed that the decline of cellular health that occurs as a result of aging can be improved if not reversed by interval exercise. This type of exercise alternates intense burst of effort with gentler movement focused on recovery.
The Mayo clinic study shows that older age is not an excuse to avoid exercise but rather a time in life when exercise becomes crucial.
The 21-Day Body Makeover is a full body cleanse that incorporates exercise as part of its protocol. It’s based on the belief that people of all ages can benefit from exercise and gentle cleansing to improve and prolong their quality of life.
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Weight Gain May Not be your Fault

 dandelion 1452219 640

We discuss medications, from allergy, to depression and diabetes. They can all affect weight gain and some can decrease your IQ.
An enzyme in your brain regulates how you perceive appetite which is impeded by some meds.
We also tackle how someone who relies on medication to fix their issues while continuing to treat themselves poorly is not becoming healthier regardless of decreasing symptoms.





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Early warning signs of a heart attack

body 116585 640The leading cause of death in the U.S. is heart attacks and you don’t have to be older to be at risk. People of any age can be afflicted. Heart attacks occur when the blood supply to the heart is blocked.
The three main causes of heart attacks are clogged heart arteries, an unhealthy diet and a stressful lifestyle. The good news is that heart attacks are completely avoidable. And if you’re a heart attack survivor you can make sure it doesn’t happen again.
One of the keys to preventing a heart attack is to recognize the signs of symptoms of an impending attack. If you notice at least 3 of these symptoms in close proximity it may be a sign that you need to decompress stress levels, clean up your diet and seek preventative medical care.
The following five early warning signs are indications that a heart attack may be coming in a few days.
Sign #1: Shortness of breath
There is a strong connection between the lungs and the heart. If there is not enough air in the lungs, there might not be enough blood in the heart.So having breathing difficulties may be an early sign that the heart is also struggling.
Sign #2: Symptoms of cold and flu
Anecdotally there are a great number of people who have claimed they suffered from cold or flu-like symptoms a couple of days before experiencing a heart attack. It is not clear why this happens. And obviously, having a cold or the flu does not mean heart issues will follow.But this symptom, in conjunction with the others is a tell tale sign.
Sign # 3: Chest pressure, discomfort or pain
This is one of the most significant and specific signs.If you experience a feeling of pressure in your chest it may be an issue with blood flow. If you experience this issue it is advised to seek medical attention immediately.
Sign # 4: Dizziness and cold sweats
One of the early warning signs of clogged arteries are cold sweats. When arteries become clogged and blood can no longer easily get to the heart, the body responds by sweating. Cold sweatscome on suddenly and result in cool, damp skin.They are not caused by exercise or overheating. The body sweats to keep its temperature down.
Dizziness is caused by lack of blood flow circulation to the brain.
Sign # 5: Weakness
Weakness is caused by the same thing that causes the symptoms above: lack of blood circulation due to clogged arteries. When the blood can circulate adequately, the muscles don’t get the nutrition they need and tend to waste away. This can lead to a feeling of general weakness. This is different than feeling tired or fatigued because that diminishes with proper rest. If you’re still weak and tired after resting it may be a sign of impending heart issues.
Again, the symptoms above can be caused by many different things, so don’t stress if you have one or two of them. But if you have all or many of these symptoms, in close proximity, then pay attention and go to the doctor to check on your heart. This is a smart precaution you won’t regret. It will save you in recovery time and medical bills. And it may well save your life.
Another way to prevent heart attacks YEARS before, not just days before, they occur is to clean up your diet and detox your organs. The 21 Day Full Body Makeover can help you break your sugar addictions, support your detox organs and help you develop healthier eating habits. A whole food diet that’s healthy for your heart will also support your other organs. This type of self-care is particularly important to adopt if heart attacks run in your family.
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Weight gain traps

While weight gain and obesity are on the rise, so are the desires of many people to avoid the traps of weight gain and disease. It seems that the country is divided between people who eat fast food and smoothie drink 1966284 640guzzle soda, and those who are always looking for healthier options.

The problem is that the marketing machine puts out lots of confusing messages to trick and confuse consumers into purchasing products that are not as healthy as they seem.

Nothing is sadder than someone attempting to eat healthier but falling short due to misinformation.

Let’s go over just a few of the health marketing traps that are easy to fall into so you can recognize and avoid them in the future.
Marketers have discovered that they can use certain health buzzwords to attract unsuspecting consumers. The dangers of these buzzwords are that they make consumers think that they can eat twice as much of the product than generally recommended.

Two of the most commonly deceptive buzz words are sugar-free and fat-free. Ironically most of the foods that have those words on the label are the ones that can make you fat and sick.

When foods are sugar free that means they don’t contain regular white sugar. But to make them tasty and appealing, manufacturers will often use artificial sweeteners or sugar alcohols, which can cause digestive distress and still disrupt the body’s metabolism.

Drinks are some of the worst culprits when it comes to this. Let’s look at one of the most popular ones that should be avoided: vitamin water.

While it sounds healthy, vitamin water is typically full of food coloring, chemicals, artificial sweeteners or sugar. These drinks can be harmful to the teeth, liver and waistline. Not healthy at all.

If you want to get your vitamins, a better choice would be drinking water with added green juice powder. Green powders are available at many health food stores and are made from actual green veggies and are supportive to your bones and liver. Just read the label and make sure there’s no added sugar.

Green powders will boost your energy through actual nutrition and not just a sugar rush. Mix a scoop of green juice powder with 16 to 32 ounces of water and enjoy the natural buzz.

Breakfast cereals are another category of food to watch out for.

While they are delicious, easy, comforting and nostalgic, many of them are not very healthy. Don’t be led astray by the cereal boxes labels that boast antioxidants, minerals, fiber and essential vitamins. Typically these cereals are fortified with synthetic vitamins, which are not naturally found in real food ingredients.

You’d be better off taking a multivitamin, especially since some grains, proteins and ingredients in the cereal may actually block your absorption of vitamins.

These cereals are fortified with good things to distract your attention from how much sugar they contain. Consuming sugar robs the body many essential vitamins, especially if that sugar causes inflammation in the body.

Eating cereal for breakfast will make you hungry soon after as blood sugar spikes and then drops. A breakfast full of protein, healthy carbs and fiber will fill you up and keep your blood sugar stable.

Vegetable chips are one of the sneakiest health food deceptions.

While they sound like they should be healthy, the truth is revealed from reading the label. Most veggie chips are made mostly from potatoes fried in oil. There are some other veggies mixed in for show, but the nutrients are processed out of them.

These chips are fried in hydrogenated fats, which produce the byproduct acrylamide, shown to cause cancer in some studies. This is the opposite of healthy.

Those chips are also full of salt, bad fats and are high in calories. Always read labels and choose veggie chips that are baked instead of fried and contain few chemical or white potatoes. Or make your own sweet potato “fries” by baking them. You can also snack on fresh veggies with salsa and guacamole.

Lastly, store bought smoothies are not as healthy as homemade ones because they are loaded with sugar in the form of juice, fruit or sweeteners with little healthy fat or protein to balance the blood sugar spike.

Instead of buying a smoothie, make your own with low sugar fruits, veggies, coconut water, and healthy fats and proteins like nut butter, pea protein, coconut oil or avocado. Put a handful of greens in your smoothie, like kale, you won’t be able to taste it combined with all the other ingredients. Not only is this a blood sugar balancing treat it can also be a healthy meal replacement.

One of the best ways to ensure a healthy diet is to minimize processed foods.  And if you do eat prepackaged foods read the labels to make sure there are no hidden sugars, chemicals and toxins.

The bottom line is: Don’t trust food manufacturers to look out for your health, they just want to sell you their products.

While packaged foods may be convenient, nothing is as healthy as eating foods in their natural, whole form. The 21-Day Body makeover preps the body for this kind of real food diet by decreasing sugar cravings and priming the taste buds for wholesome foods.


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