Exercise, Diet and Supplements for Elderly

As we get older maintaining our health becomes more important. At 60 years old I try to maintain a regime that’s preventative rather than restorative. This is a menu I saw for a healthy life in advanced years that I try to follow.

  1. Keep a healthy weight and exercise regularly.
  2. Eat more fruits and vegetables. Tomatoes, watermelons, pink grapefruits, guava and papaya contain lycopene, a powerful antioxidant. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale also are good choices.
  3. Let your doctor know if you have a family history of prostate cancer. Having a father or brother with prostate cancer more than doubles a man’s risk of developing this disease.
  4. Include more soy in your diet from sources such as tofu, soy nuts or soy flour or powders.
  5. Don’t smoke.
  6. Eat more selenium-rich foods such as wheat germ, tuna, herring and other seafood and shellfish, beef liver, kidney, eggs, sunflower and sesame seeds, cashews, mushrooms, garlic and onions. Selenium reduces risk of prostate cancer.
  7. Get a PSA blood test and digital rectal exam annually, beginning at age 50. Men at high risk, such as African American men or men with a strong family history of prostate cancer should begin testing at age 45.

#3 is a killer. Both of my paternal grandparents died of prostate cancer. This of course was in the days when it was really not operable. Although had it been detected early there may have been some remedy.

As we get older even if we don’t develop prostate cancer we may have problems with frequent urination and the inability to empty our bladder fully. Your prostate starts as just a little gland, but as you get older it can have a big impact on your quality of life! That might be why so many men over 40 experience changes in their bathroom habits: they need to go much more each day, they have a weaker urine stream, or they have incomplete bladder emptying. A lot of men also notice they’re waking up at night once, twice, or more to urinate.

If this sounds familiar, you’re in the right place. Recently I came upon a product that claims to cure that. Super Beta Prostate is a nonprescription supplement made with 10 powerful ingredients.   It was made for men like you who want a safe and effective way to support their prostate health. It’s worth a shot. There’s a free 30 day trial online at superbetadeal.com All they require is shipping.

Visit their website here: https://buysuperbetaprostate.org

Writin Off Vitamins On Your Taxes

Whoopie, it’s tax time again and at this time of the year people frequently ask me “Can I deduct the cost of vitamins and supplements that I take every day?”

Well it depends. IRS publication 502 states the following about medical supplements:

You cannot include in medical expenses the cost of nutritional supplements, vitamins, herbal supplements, “natural medicines,” etc. unless they are recommended by a medical practitioner as treatment for a specific medical condition diagnosed by a physician. Otherwise, these items are taken to maintain your ordinary good health, and are not for medical care.”

According to the publication medical expenses are the costs of diagnosis, cure, mitigation, treatment or prevention of disease, and the costs for treatments affecting any part or function of the body. These expenses include payments for legal medical services rendered by physicians, surgeons, dentists, and other medical practitioners. They include the costs of equipment, supplies, and diagnostic devices needed for these purposes. Medical care expenses must be primarily to alleviate or prevent a physical or mental defect or illness. They don’t include expenses that are merely beneficial to general health, such as vitamins or a vacation.

If you’ve got a competent team of doctors or practitioners who are well-versed in functional or integrative medicine steering your treatment, and you have a medical condition that has been diagnosed by a physician, you may be able to write off the cost of your supplements. You should check various websites to see if you can find a local doctor who will prescribe tax-deductable vitamins.

Medical expenses include the premiums you pay for insurance that covers the expenses of medical care, and the amounts you pay for transportation to get medical care. Medical expenses also include amounts paid for qualified long-term care services and limited amounts paid for any qualified long-term care insurance contract.

You can include in medical expenses amounts you pay for prescribed medicines and drugs. A prescribed drug is one that requires a prescription by a doctor for its use by an individual. You can also include amounts you pay for insulin. Limitations do not apply to other nonprescription items such as: bandages, crutches, thermometers, or blood sugar test kits. If otherwise qualifying as related to medical care, such items as these are deductible.

But here’s the way to write off Health Insurance on you taxes….



Sports Nutrition – The Basic Facts

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

  • “Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
  • Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
  • On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
  • Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
  • Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they’re so but fruit and fruit juice are also excellent choices.
  • Reload on carbohydrates after intensive exercise, too. “Since you don’t need quick energy, it’s best to choose less refined carbohydrates” such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients Dubost says.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

Know how much you need to eat. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.

Favor foods. Getting too much protein can put a strain on your kidneys Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

Drink Moo. Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates.

Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Milk also has calcium which is important for maintaining strong bones.

And that in a nutshell is a power diet that will allow you peak performance in sports.

The reality about body weight reduction and fat handles

You have to inform the body to prevent producing fat to get rid of body fat. You will find 2 typical sugars that inform the body to-go into starvation mode and turn on your fat-making metabolism inside your liver:
1. Fructose. Sucrose is simply and fructose to be obvious, I am referring to glucose.


2. Ethanol (Booze)

Your body may change of emergency function should you eliminate these 2 issues from your own diet then.

Aside from sucrose, fructose and booze, you are able to consume anything you need. The united kingdom GDA quantities are okay like a principle, except they don’t understand the significance of fructose (and ethanol isn’t arranged with sugars, therefore folks believe its an additional allocation however it is not) and also the proportion energy ought to be 40%, not 30% (because of the amazing mistake produced by the 7 nations research that forms the present standard assistance).

When you take away the trickery these substances put up, you may trust your hunger to inform you when you are complete and when you are starving as well as your body may tell from times.

In addition to removing ethanol and fructose:
Avoid refined food (it is inexpensive to get a cause). Any food that doesn’t seem like it had been when it arrived off place or your pet is prepared. And food producers are placing glucose in most types of sudden issues, brands that are therefore scrutinise cautiously.

Eat plenty of fiber. From creating blood glucose spikes fiber retains the carbohydrate consumption.

Drink lots of water

Water-Banner05Consider reasonable workout (but-don’t overdo it as itis not really a large calorie-burner until you wish to operate a race every single day and let us encounter it, you will just wind up hurt this way). Again, the united kingdom assistance is okay.

It had been the truth after I discovered my way through what is available and boiled right down it to this. I’ve eliminated from BMI=29 to BMI=21 (and falling even more quickly today I Have attained “enlightenment”).

The system for why we shop fat-like this can be a throwback to the ancestors utilizing the fall friut harvest to fatten up for that wintertime (from sucrose/fructose/fruit sugar). In those days, there is no fruit within spring and the winter, therefore no-sugar, therefore the procedure had 6-9 weeks every year to change itself. Plus success of the variety has nothing related to dwelling until senior years, therefore it did not matter for them they created poor fat after year year for lengthy intervals.

Insulin Word Cloud Concept in Red and Black letters with great terms such as sugar, needles, diabetes, risk, blood, weight, pancreas, source and more.
The hormone in control of fat-making is insulin. The insulin within you, the more your body makes not thin. Therefore weight reduction is about maintaining insulin levels reduced all.

The result of consuming fructose and ethanol is the fact that your liver makes fresh fat (this is actually the little dense LDL cholesterol that blocks the veins and provides us cardiovascular disease). The result of eating lots of ethanol or fructose is the fact that this fresh fat collects within the muscles as well as in the liver. This causes the pancreas to create more insulin to be able to manage your body sugar level (just like blood sugar levels level). Fundamentally the pancreas cannot create anymore which is what we contact diabetes.

The Elevated insulin becomes section of it and requires the next food before the body actually considers it. This is exactly why folks placed on fat although they feel exhausted and hungry. Actually greater insulin levels create it worse, just why people who become overweight become couch potatoes and and that’s why it is a bad cycle. Itis not their problem, oahu is the misinformation that’s produced a food atmosphere that is poor.

Beginning having a low-carb diet can get the insulin down faster since the blood sugar levels is likely to not be raise will reduce body fat. You might not have to do this-but it’ll increase weight reduction should you choose (it is simply more limited and costly due to being protein-thick).

Just-so you realize my qualifications, Iam a chemical manufacture and never a physician, nutritionist or other things associated with the, food or medical sectors (therefore I’ve got simply no vested interests). Evaluate our work would be to discover info it till I will achieve a summary that I’m ready to help after which make use of the summary to do a purpose. Often I design control-systems and commercial fuel flowers but I can not stay by and maintain this information when a lot of individuals are being inundated with much inconsistent info, since it is building everybody ill and overweight. This is actually the bland reality that glucose businesses and the food producers may wish to retain from the conventional because it may seriously harm their earnings.

Good stick and luck with it. You can certainly forget body and about food fat becoming an issue permanently while you may know it works.

Distribute the concept and alter one individual at the same time, the planet.


Physical Effects
Musculoskeletal System                                      Bones quit growing

Cardiovascular system                  Enlarged heart – increased danger of heart attack

Water and salt retention
Elevated cholesterol and triglycerides
Blood clotting disorders

Bad Skin 2424_2441_3Skin

Acne (extremely bad acne!) around the back, shoulders and torso
Fatty skin
Puffy cheeks
Gastrointestinal system




Increased probability of injury to ligaments, tendons and muscles
Jaundice, trembling, aching joints
Bad Breath
Users can become addicted



Boys                                                    Girls
Testicular atrophy                          Deepened voice
Sterility, impotence                       Breast shrinkage
Prostate Development                 Abnormal menstrual cycles
More                                                    More
APEed-men                                       Emotional Effects




“Roid Rage” – raised aggressiveness, anger and hostility, and perhaps violence
Dangerous behavior
Feelings of inadequacy
Reduced libido
Depression and at times suicidal ideas
Mood Swings
Psychological dependence

Steroids and the Heart

heart organ

Nat’s Geo HeartsAccording to research workers, long-term use of anabolic steroids appears to weaken the heart, but it’s unclear if this weakening is not irreversible.

(The study appears in the 4/2010 issue of the American Heart Association journal, Circulation: Heart Failure.)

7 weightlifters that failed to take drugs

Typical age: 40
Average amount of steroid use: 9 years
Duration of weight, entire physical activity level and weightlifting:
Muscle mass: Steroid users had more than the non-users

A healthy left ventricle – the main pumping chamber of the heart – pumps 55% to 70% of the blood that fills the heart. This measurement is referred to as ejection fraction. Many of the steroid users showed signs of weakness, when Doppler echocardiography ultrasound was utilized to analyze blood circulation through the heart.

10 of the 12 steroid users had ejection fractions of less than 55%, which continues to be linked to a heightened risk for sudden cardiac arrest and heart failure
The steroid users also demonstrated signs of reduced diastolic function, that is the ability of the left ventricle to relax and fill with blood following contraction
Left ventricle relaxation was reduced by almost 50% among steroid users in comparison to non-users

Steroids as well as the Kidneys


Beal  Zerlitz, MD, Assistant Professor of Pathology at UOF Medical Center in New Mexico recently conducted the initial study describing harm to the kidneys following long term abuse of anabolic steroids. (Review the full study at Renal & Urology News.)

10 male body builders with exceptionally muscular physiques who used steroids for many years and experienced proteinuria of 1g/day or greater and serious decreases in kidney function.

Caucasians: 15
Hispanics: 8

It’s well known that focal segmental glomerulosclerosis (FSGS) commonly occurs when the kidneys are overworked. The kidney damage observed in this group of bodybuilders had similarities to that seen in morbidly obese patients, but appeared to be all the more acute. Renal biopsy revealed:

FSGS in 12 of the 24 patients
9 of the 24 patients also had glomerulomegaly
3 patient had glomerulomegaly alone
6 biopsies demonstrated falling lesions of FSGS
7 had perihilar lesions
13 of the 21 men had tubular atrophy of greater or 40% and interstitial fibrosis
The researchers proposed that extreme increases in muscle mass need their filtration rate to be increased by the kidneys, putting harmful levels of strain on the kidneys. “As in overweight patients, the increased stress on the kidney from the elevated body mass results in hyper-filtration injury,” Dr. Zerlitz explained.

It is also not unlikely that steroids have direct toxic effects on the kidneys. “Numerous animal models have revealed adverse effects of androgens on the kidneys and we consider that the anabolic steroids themselves may be directly nephrotoxic,” she said.

Supplements are Staying Like it or Not

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In the event you or a family member has not gotten on the wagon, evaluation your doubt with these four well-studied nutraceuticals!
Recently, thanks to several high profile studies as well as a profusion of signs-based discussion in the fitness community, we have come quite a distance toward legitimizing supplementation.
Not that long ago, it looked like the stereotype of a nutritional supplement- a hippie attempting to outsmart the medical establishment taker was either a huge, frightening guy in a strength mag advertising, or a hypochondriac. Now, there isn’t any stereotype that is clear.
However, a good amount of people simply dislike the concept of nutritional supplementation. Reasons for this change, but a few of the very most frequent are:
They consider that nutritional supplementation is worthless, and subordinate to medicine.
They do not trust the physical merchandise, and are suspicious of nutritional supplement business, its standards.
They do not need to have psychoactive compounds that change their understanding.
They do not need to have “abnormal” matters.
Now let us address them.
Here are four good-studied products which possess the capacity to crack someone else’s doubt and make clear the features of supplementation that is intelligent.

Creatine might appear to be a surprising inclusion here. In the end, it is well known, also it will not have the greatest reputation among individuals who dislike supplementation. You might have learned from them how it could damage organs, degrade your eyesight, and reduce freedom by making you bloated or “muscle bound.”
So just why would we include it? All of those risks, fairly simply have been indicated to not be true, and creatine stands out as among the very widely studied nutraceuticals.
Here’s why:
Creatine, as we’ve discussed is not dangerous. It’s incredibly good-analyzed, and does not have any known side effects aside from case studies that are isolated causation can’t be placed by that .
Beyond progress to physical performance, creatine is increasingly considered to support a broad range parameters of well-being, with special effectiveness for cognition (memory creation, attention, reaction speed, and disposition).
Technically speaking, creatine is not entirely unreal, and there’s quite a bit within your body at this time.
If a person dislikes nutritional supplements but becomes trained about creatine, it may probably make the scales fall on the whole nutritional supplement problem. Do not fear them!

It occasionally gets tagged with superlatives like “the most healthful food in the world,” but this can be somewhat misleading, since it seldom gets used as a meal replacement. It is comparatively uncommon as a protein supplement at the same time, since the frequent dosages include a comparatively low quantity of protein, usually somewhere between 2-15 gs.
Recently, spirulina has gotten a huge boost into its primary active ingredient as a result of assuring research, a unique number of proteins -phycocyanin, that have shown great potential in studies as antiinflammatory and antioxidant agents. Human studies suggest that glucose and lipid metabolism may also enhance, while also shielding the heart and reducing liver fat.

– Iodine
– Creatine
– L-carnitine
– Spirulina
The one problem that spirulina has needed to conquer is the risk of pollution from hazardous materials known as microcystins. The issue is the spirulina is a part of the phylum cyanobacteria, and microcystins are produced by the majority of other species in this classification. Spirulina is not able to create microcystins, but afterward microcystins could, in theory, show up within their merchandise, when the production plant is invaded by another bacterium from this family.
That isn’t a reason to prevent spirulina. It’s a significant history of toxicology testing as it’s been utilized in developing countries as an alternative food supply, as well as the takeaway is just to be selective in procuring it. Purchase from a reputable firm that has a great history of merchandise and security testing, and also you ought to be good.

Follow up on two more later this week.