If you can read or watch TV you already know that it’s not good to be overweight, worse to be obese and just as bad to not be doing any physical activity on a regular basis. A recent report published in the May 26,2010 issue of Science Translational Medicine, describes the results of a research project that measured specific molecules or metabolites in the bloodstreams of people who just exercised. The scientists were able to see the complicated metabolic effects that take place in our bodies during and after exercise.

The gist of the research is that the more active you are the more your body uses fat burning metabolites. In fact, those research projects showed that the better shape you are in, the more fat your body will burn. Even less fit individuals will start burning fat once they start exercising. I think we all knew the importance of exercise to be true but it’s always good when there is a scientific verification for our thinking. The bottom line: keep moving and don’t forget about keeping those muscles in shape. Muscles burn more fat than fat does when you’re exercising.

One of the better programs that I’ve encountered is http://HealthyWeightLossSuccessGuide.com. The author not only discusses how to get your metabolism going but shows you how to include foods that provide you with nutrition. Check it out; I think the author may have a trial version still available. If you purchase the program I do receive a commission but I bought it and I think it’s good and helpful.

The program talks about nutrition, another area that doctors are concerned about because people on diets usually cut out their needed intake of vitamins and minerals. This is not uncommon for doctors to notice because 1 out of 3 Americans is trying to lose weight. To test the nutritional effects of some of the more popular diet plans, Stanford University assigned 300 obese women to one of these diets: Atkins, Zone, LEARN and Ornish.

They learned that by cutting 500 calories a day, the women also reduced their intake of many nutrients. Interestingly, the reduction in dietary vitamin E was the most pronounced with more than 65 percent not getting the Estimated Average Requirement. Women on the Zone diet did better in their intake of vitamins A, E, C and K and didn’t lose any other nutritional areas. The conclusions was that diets which encourage moderate but not extreme carbohydrate reductions and increase the use of veggies and beans work best.

More research on what is your healthy weight in my next post.

To your good health and healthy weight,

Ruthan Brodsky

Business & Health Writer

http://ruthanbrodsky.com

If you want you feet to last, to give you the support you’ll need to do the things you want to do, you will need to take care of them.  Most of us abuse our feet during the summer or if we’re in a warm client. We don’t realize that our feet are open to many problems because they do so much, like keep us upright!

The plantar fascia is a band of connective tissue that runs from the base of your heel to the base of your toes. Heel spurs begin when there’s a partial separation between this tissue and the heel bone. Sometimes this injury causes new bone growth in the affected area that projects out into the flesh of the foot. This is very painful because you can’t put any pressure on the foot. They may be caused by standing on your feet all day, wearing worn out shoes, if you are carry too much weight, or if you’re jumping up and down because you’re an aerobics teacher. A heel spur can feel as if you have a rock wedged in your heel. The pain is intense especially after you rest a while. Actually, the more you walk the better it feels .

Treatment is resting your foot and applying heat with a heating pad or hot water soak. When wearing shoes place a half-inch thick heel pad in your shoe to help cushion the pain and absorb the shock. Sometimes arch supports help take the pressure off your heel.

Again, when it comes to your feet, the best treatment is prevention. There’s an excellent digital book you can download right now that tells you everything you wanted to know about heel spurs and plantar fasciitis. Click on Plantar Fasciitis Pain Relief Guide if you’re interesting in finding out more about treatments  and prevention. I do want you to know I receive a commission if you purchase the book but I wouldn’t recommend it unless I thought it worth your while.

You can prevent heel spurs by stretching your feet and allowing them to relax throughout the day. Remove your shoes several times a day and flex and point your feet and rotate your ankles, especially after your exercise. Above all, wear comfortable shoes.  If heal padding and your home therapy doesn’t work it’s time to see your doctor. Your podiatrist may use steroid injections for temporary relief or recommend custom orthotics. As a last resort your doctor can perform surgery to remove the spur.

To your success at health and aging.
Ruthan Brodsky

A very big and athletic 14 year old, a son of friends, had a very large plantar wart removed yesterday. They’re found on the bottom of the feet and are caused by a virus. Since it is a virus, a particular age is not a requirement; anyone can get them.

Most people don’t talk about our foot problems, especially warts, until the problem becomes so painful we can hardly walk. That’s when friends and family start asking questions.

Sometimes we confuse them with calluses and don’t treat them properly. That is asking for trouble, pure and simple. Another problem is that even when correctly identified some of them are not easily treated. Some of them are small, rounded and sit by themselves while others involved large patches of skin two to four inches across.

These warts can be difficult to treat because of their location at the bottom of the foot. The skin at the bottom of the foot is twice as thick as the skin on the other parts of your boy. This thicker skin allows the wart to penetrate deeper and prevents topical medications from reaching the entire wart. That was the case in this young teen’s case and the physician had to dig his wart out. I’m told there was a sizeable hole.

He probably got his wart from the gym or locker room. Any crack or abrasion on your feet is an open invitation for the virus to go deep inside. They can be very painful when they become pushed deep inside the skin. Some foot specialists recommend the cost-effective treatment of repeatedly applying salicylic acid drops. Sometimes it works and sometimes it doesn’t. See your podiatrist is the best bet.

Adults who get a plantar wart usually have to stop exercising and playing tennis or golf because their foot hurts too much. That’s not very good either because it doesn’t take long to get out of shape.

That’s why the best step is prevent them by avoiding going barefoot in the gym or around swimming pools; actually avoid walking barefoot in any public place. Wash and dry your feet daily and put powder in your shoes to absorb moisture. Also, if you are looking at someone else’s toes, wear disposable gloves.

You can enjoy working out in the gym and lounging at the pool; just wear something on your feet.

To your success in health and aging,

Ruthan Brodsky

I mentioned in my previous post that there are 40 different nutrients you require for your good health. No matter how much a particular food could be in vogue no one food is going to supply all your energy, to help build your muscles and bones, to maintain good teeth  and to keep all your body functions working.

Here are a few tips:

• Eat a variety of nutrient rich foods daily.

• Plan your meals for plenty of whole grains, and fresh fruits and vegetables. Five servings daily are known to help prevent cancer, obesity and heart disease.

• Maintain a healthy body weight. Work with your doctor or dietician for a weight management program

• Eat moderate portions especially when dining out.

• Eat regular meals. Skipping meals can lead to overeating the next time.

• Reduce, but don’t eliminate, foods that are high in fat, salt and sugar.

• Balance food choices over time. If you miss out on a food group for one day, make up for that group on the next day.

• Keep a food diary to help you track your nutrition in take.

• Make diet changes gradually and set realistic goals.

• Take a multivitamin

Your body needs vitamins to function properly. A multivitamin tablet or capsule is a safe way to start with supplements because there won’t be any massive amount for any one vitamin. On the other hand, vitamin tables are not a substitute for a healthy, well balance diet. It does make sure you receive the recommended daily allowance (RDA) of vitamins and minerals.

Take your multivitamin with food so your body absorbs it more effectively.
And if you’re over 65, extra supplements of vitamin D and B 12 may be helpful.

Some of these tips may require making changes in your lifestyle. One of the best ways to find support for activating those goals is to tell another person about them. The commitment just about doubles. If for some reason you can’t find  or don’t want to find another person to let them know about the dietary changes you’re making, then tell us.  I will give you an anonymous name and make up a location. Then I will write about you as a center figure in this blog and let the world know your trials and victories.

If this sounds like fun, type your name and email address in the Comment window and we’ll have an email conversation about your dietary plans.

Much success for your healthy aging,

Ruthan Brodsky
www.ruthanbrodsky.com

Eating a healthy diet is always one of the top five tips for staying healthy and looking younger as you age. If you live in a northern climate as I do, you’re reminded of this during the summer months by the road stands on the highways and the farmer market days in the city and suburbs that display locally grown fruits and vegetables.

I always make sure there are lots of vegetables on my plate throughout the year but being able to eat locally grown produce is the best! Right now it’s tomato and corn season. They taste so incredibly good.  Blueberry season is just about over but peach season has begun and in a few weeks it’s time to go to the orchard and pick apples.

Besides being a delicious part of my meal, fresh produce and produce in general have amazing health benefits. Even the research says that people who eat a variety of fruits and vegetables generally have a lower incidence of chronic diseases like heart disease, diabetes, stroke and some types of cancer.

Here are some tips to help you maximize your health benefits of eating produce:

Fresh produce is best. Fresh is the healthiest in terms of vitamin and nutrient content. When fresh is out of season where you live, frozen produce is the next best choice. These are usually harvested when they’re ripe and frozen immediately so they don’t lose much during the processing. Canned vegetables, although still healthy, should be last juice because many of the B and C vitamins are destroyed in the cooking process.

Choose a produce rainbow. Eating more vegetables that are dark green won’t hurt either. The experts say that the more richly colored the fruits and vegetables compared to those that are pale like head lettuce. That’s why dark green veggies like spinach and kale are good for you. Bright colored vegetables such as tomatoes and carrots and pink grapefruit or guava are good sources of carotenoids, a form of vitamin A that helps prevent heart attacks.

Avoid prepackaged health foods. They usually contain a lot of salt and not much fiber.

Pay attention to preparation. You get the most benefit if you eat your produce raw after a good washing. If you cook them, steam them rather than boiling so you don’t lose the vitamins in the cooking water. Try using no salt or salt reduced ingredients in your recipes. I use a lot of herbs and spices instead of salt. Garlic, basil, and tarragon are among my favorites.

When you make an omelet add vegetables such as spinach and mushrooms. Add vegetables as a topping for pizza.  Add lots of vegetables to your pasta.

Remember something like 40 different nutrients are required for your good health. No one food has all that so eat a balanced, healthy diet.

A few more tips on healthy aging in my next post. Following that I’ll be writing about your feet and how to keep them in good shape so you can stay in good shape. If you have questions about caring for your feet, let me know now so I can answer them in those later posts. Ask your questions by typing them in comments.

To your successful healthy aging,

Ruthan Brodsky

In my last post I explained that store brand medications are equal to name brands in quality, variety and convenience. Part of the perception that they may not be as good is the way they are marketed. Branded versions of medications get the best product placement at the drugstores and millions of dollars are spent advertising them.

If you read the ingredients in the branded drugs you’ll find that the store branded drugs are identical. You do have to pay attention to what version of the branded drug you’re comparing so that you compare to the same store brand. Examine the ingredients on the label. You can see line by line how the store brand is the same as the name brand.

Pay special attention to the first several ingredients, which are the active ingredients that work on your symptoms. Those are often identical. For instance, if the pain relief is time release for six hours in the branded drug it should be time release for six hours for the store-brand label. Or if Tylenol contains 500 milligrams of acetaminophen, the active ingredient, make sure the OTC version does the same.  If you compare the ingredients of name branded Tylenol versus Rite Aid acetaminophen, for instance, they are the same except for the price. Rite aid pays less money for advertisement, packaging and development so they charge you less for their products. Ask the pharmacist to help you if you’re not sure.

Even if you are saving on how much you are spending on drugs, it’s important to use your medications safely.

• Use OTC medications only when you need them and in recommended dose.

• Do not drink alcohol while take medications.

• Do not take a combination of drugs without your doctor’s consent.

Saving money all adds up even if it’s saving $2 for a bottle of low-dose aspirin or $10 for an acid reducer. That can add up to an extra tank or two of gas during the year.

To your success at healthy aging.

Ruthan Brodsky

http://ruthanbrodsky.com

http://SecretsToHealthandAging.com

http://fromRetirementtoCareerchange.com

When generic medications were introduced, most people were reluctant to try them because they believed the generic brand wasn’t as good or didn’t work as well as the name brand. That attitude changed especially with insurance companies providing support for generic brands only unless, that is,  a physician specifically prescribed a brand name WITH a reason for doing so.

That same attitude, about not trusting the product, is applied to store brand names for over the counter (OTC) products and medications.

Attitudes are beginning to change because today, the store brands, sometimes called private labels, are considered just as good as or better at times than national brands. Many are realizing that purchasing store brands is a smart way to save money.

It’s not unusual for baby boomers to purchase commonly used branded drugs such as Tylenol, Advil or Prilosec to treat a range of minor ailments. However, if you’re on a tight budget those are going to cost a lot more than the store-brand versions of the same drugs. The store brand products contain the same ingredients and are considered just as reliable and safe as the branded drugs. The only difference seems to be the cost. You may also want to consider choosing from off-brand alternatives.

According to the FDA these generic versions of our branded favorites contain the same active ingredients and are just as strictly regulated by the FDA. After all, they’re the federal agency that makes a prescription drug available over-the-counter so that more people can afford to have access at lower costs. For some people, the over the counter may raise the cost because insurance plans don’t cover these meds.

Before you make the switch, know how much it will cost. You could save as much as 30 percent by swapping a store brand or private label for a brand name. Keep in mind  that many supermarkets, discounters, warehouse clubs and drugstores carry their own brands. CVS pharmacy, America’s largest retail pharmacy sells its own brand in just about everything.

Many people make the mistake and assume that the branded versions of the drugs re more rigorously tested for safety and side effects and they may work faster.  NOT SO. The FDA regulates both types and the pharmaceutical companies that manufacture unbranded OTC drugs have to follow the same strict regulations that apply to the brands.

More about unbranded products in my next post. Then you’ll know most of what you’ll need to decide whether to purchase the brand or the unbranded.

To your successful healthy aging,

Ruthan Brodsky

http://ruthanbrodsky.com

http://fromRetirementToCareerChange.com

Anyone I’ve ever spoken to over the age of 60 wants to live independently for as long as possible. However the concept of aging in place, remaining where you live now, will probably require some adapting to changes that take place as you get older.

I am convinced that the keys to staying independent are:

• maintaining good cognitive and physical function, preventing disease, and managing well your current medical conditions.

Physical activity is important not only because it helps maintain or increase your muscle mass and strength, but it also protects you against cardiovascular disease and improves other conditions like high blood pressure. Another very important benefit of exercise is it helps older adults with their balance and flexibility, two important conditions that help prevent falls.

Walking and exercise, for example, increases your breathing and heart rate so that more blood flows to your brain, improving your energy level. In fact, studies show that in response to exercise, cerebral blood vessels can grow, Another study of senior citizens who walk regularly showed significant improvement in their memory skills compared to sedentary people. Walking also improved their ability to learn, concentrate and reason abstractly.

In a study of senior women who walked regularly,  it was found that they were less likely to experience age related memory loss. This research was at the University of California at San Francisco where they measured the brain function of nearly 6,000 women over an 8 year period. They found that the most active women had less cognitive decline than the other groups, just over 40 percent.

In the meantime, be realistic about where you are in your health and how age-related changes may be affecting you. Staying independent requires finding help in areas where you may need it. There are many resources available in just about every community and some of those resources may be members of your own family.

Waiting too long to get help may put you in a box that is too difficult to exit. For example, if you require a knee replacement, get one before you injure your hip because your knee is working right. If you need to use a cane to keep you in balance, use one and lower your risk of falling down. And if you need to lose weight to get your blood pressure and cholesterol count down, there is no better time than right now.

To  your success for healthy aging,

Ruthan Brodsky

The truth is that physical exercise, whether it’s walking or jumping rope, has a protective effect on you brain and its mental processes.  Some research indicates that exercise may even help prevent Alzheimer’s disease.

A 5-year study at the Laval University I Sainte-Foy, Quebec Canada indicates that men and women over 65 who exercised were less likely to lose their mental abilities or develop dementia, including Alzheimer’s. Something close to twice as many inactive people were likely to develop dementia compared to those who exercised.

Research at Duke University Medical School found that an aerobic exercise program also decreased depression and improved the cognitive abilities of middle-aged and elderly men and women.

My primary aerobic exercise these days is walking with a small amount of jogging interspersed with the walking. My goal is 40 minutes daily. However, when I’ve been sitting too long at my desk or my brain feels fried because I am stuck in a technology overload, I take this 15 minute walk around my neighborhood which includes no major or even secondary roads. I am actually walking in the street because there are no sidewalks and there is no shoulder. It’s street, grass and mail boxes. When I return to my office I am good to go again.

What I’ve learned since I started doing this about two or three years ago is that it is all in my head but it is not any hocus pocus. First of all, walking is especially good for your brain because it increases blood circulation and oxygen and glucose that reach your brain. Walking isn’t strenuous so your leg muscles don’t take up extra oxygen and glucose as they would if you were jogging or playing tennis or mountain climbing. Therefore, as you walk you are effectively oxygenating your brain. In other words, walking can help you think better.

I have to admit those 15 minute walks do not solve all my problems, especially the tech muddles,  but they do help me to think better.

For those of you who walk, do you find that you’re able to think better after your walk? Is anyone willing to use your self as an experiment of one and try walking 15 minutes to break up their work routine and tell us if they are mentally better off when they return to their desk?

As it happens, I’m finishing this post and headed out the door for my 45 minute walk. If I can beat the rain, that is!

To your success in health and age.

Ruthan Brodsky
Copywriter, Health and Business
Content Marketer

In my last post I wrote about protecting your brain, especially when it comes to depression and anxiety.

There are medical treatments, of course, one of the more popular choices being talk therapy which focuses on your thoughts, feelings and issues that affect you. The goal is to find solutions to the problems that you now have.

Before I write about my most favorite non medical treatment for depression I feel obligated to give you some information about the medical treatments. I’m aware that not everyone is as fortunate as I am because I can get out of a funk just by walking around the block a couple of times or walking on the treadmill for 45 minutes or running up and down the stairs 5 or 10 times. Others aren’t as fortunate.

One of the first questions I ask anyone who is complaining about feeling down in the dumps is if they are on any medication. If they are on meds, my second question is do you know all the possible side effects of your medication? Usually the answer is no and I suggest they go to their pharmacist and ask if depression is a side effect of any of the meds and also call their physician.

I am always amazed at the side effects of medications, even those we take for granted. Which is one of the reasons I do everything I can to avoid anti-depressants because they all have side-effects ranging from headaches to nausea, to sexual dysfunction to constipation. However they also work.

Here are several classifications of antidepressants:

Selective Serotonin Reuptake Inhibitors or SSRIs
Prozac, Celexa, Paxil, Zoloft

Serotonin and Norepinephrine Reuptake Inhibitors or SSNIs
Effexor,  Cymbalta

Tricycle antidepressants or TCAs
Elavil, Tofranil, Pamelor

Monoamine Oxidase Inhibitors or MAOIs
Nardil, Wellbutrin

Keep in mind that most people need to take antidepressants regularly for about six weeks before they feel the full effects and then they need to take it for another 6 to 9 months. Everyone responds to medications differently so be sure and let your doctor know how you respond.

As promised in my next post more about walking and how it can impact your mental health.

If you have any stories about your walking experiences, type them in the comment box. The box looks small but it holds a lot.

To your success in health and life.

Ruthan Brodsky