Increasing Your Healthspan

 

While it’s considered a wonderful blessing to have a long lifespan, what we really should be hoping and working for is a long healthspan. If you don’t know what healthspan means you aren’t alone. What is healthspan?

“Healthspan” can be defined as the period of one’s life that one is healthy. However, being “healthy” means different things to different people. A better definition might include being free from serious disease or impairment. A disease is considered to be serious if it is a leading cause of death 

We should all be focused on extending the well period of our life.  If one is past their healthspan, it means while we are still alive we are chronically sick, often with a degenerating condition and diminished enjoyment of life.

With the average lifespan at 79.3 years in the US many of us will live up to 20% of our lives unhealthy. Needless to say, that is a long time.

Most of the factors we measure in this healthy living competition will aid us in having a long health span: progressing toward a healthy weight, eating a large amount and variety of fruit and vegetables, drinking lots of clean water, exercising daily etc. I want to challenge you to continue these habits even when we aren't currently participating in a competition. 

Two other things can be key in promoting a long health span in our lives. 

1. Obtaining regular feedback about our health condition (regular doctor visits including blood work- please ASK to check Vitamin D levels, and needed medical tests including mammograms, Pap smears, colonoscopies, decascans etc. )

2. Continuing to seek new information about how to best safeguard our wellness

I'm going to give you a double challenge this week and as always please contact me directly if I need to amend this challenge for you.

1. If you are in need of an annual check up or medical test SCHEDULE IT.

2. Become a continued learner about your personal health. This week either listen to a health related podcast or read a health related blog or chapter in a health related book 

I recommend:

Podcasts

The Doctor's Pharmacy

Bulletproof Radio with Dave Asprey

Learn True Health

Found My Fitness 

Veggie Doctor Radio

Nutrition Diva

Blog posts:

Eating Bird Food

The Art of Healthy Living

Nutrition Stripped

Myfitnesspal.com (Did you know they have oodles of informative blog posts here?) 

Books:

The Microbiome Solution

Intuitive Eating (recommended by my dietician daughter)

How Not to Die

How Not to Diet

Lifespan Why We Age And Why We Don't Have To

Food Rules

The Blue Zones Solution

Fiber Fueled 

*I would love it if you would share with me any healthy living podcasts, books or blogs you enjoy reading! 

Beautiful Posture

The truth is I'm old (66). And as I age I look to my friends to see how they are aging. One of the things that makes one look older is poor posture. There is just something about walking and sitting all slumped over that adds years to your look. And what's worst is that if you habitually slump when sitting on the couch, while walking around doing errands, while standing and waiting in line-- your body becomes accustomed to the slouched posture. And eventually if you allow yourself to default to a slouched position most of the time your muscles will refashion themselves to this posture- shortening and tightening until you CAN'T stand up straight with good posture. 

What Is Good Posture? 

When a person exhibits good posture, they’re standing tall—not leaning forward or backward—with their shoulders down and back, head level and feet about shoulder-width apart. It should feel as if your head is suspended from the ceiling by a silken string. You should be extended to your naturally tall self. 

It isn’t the rigid, military-like stance of chest out and shoulders back, good posture means maintaining balance and alignment in your muscles and skeleton with conscious awareness and release.

And it affects your entire body. “Good posture is a foundation for good health,” says Wendy Katzman, a physical therapist and former professor at the University of California San Francisco Department of Physical Therapy and Rehabilitation Science. “Good posture in sitting and standing can be achieved by aligning the head over the torso, pelvis and legs. Good posture can also be achieved by maintaining good spinal alignment during activities of daily living.”

Why Is Good Posture Important?

Good posture helps prevent neck, shoulder and back pain, makes it easier to breathe and digest your food, and helps you maintain flexibility and balance. Bad posture, on the other hand, can restrict a person’s free movement, eventually making exercise and daily functioning difficult. It’s also important for efficiency—bad posture can lead to movement patterns that require more energy from your body. For these reasons, some researchers say good posture is a prerequisite to a healthy life.

The Impacts of Bad Posture

The price you pay for poor posture habits can be significant. When pain develops, you may discover simple tasks like carrying grocery bags or driving your car suddenly become difficult. If your muscles are contracted for many years—like when you habitually ‘slump’—they become less pliable or flexible, making it hard and sometimes even painful to exercise and do even simple activities. 

Here are some common results of bad posture.

Back and Neck Pain

Poor posture increases load on the spine that can damage the vertebral discs and muscles, leading to increased risk for neck and back pain, as well as vertebral fractures when bone mineral density is low.

One particularly prevalent type of bad posture is called “text neck”—the strain on the spine of people who continually look down at their cell phones, laptops or reading devices. This strain can lead to neck pain and fatigue.

Shallow Breathing

Slouching, especially while sitting, can negatively affect breathing, according to a small 2018 study in Biomed Research International. In observing the breathing force of 35 men, researchers found those who slouched had a lower breathing force than those who sat upright.

Another form of bad posture called forward head posture (FHP), or when a person walks or stands with their head jutting forward, can also decrease a person’s breathing capacity, according to a small study in the Journal of Physical Therapy Science. Researchers analyzed the breathing of 15 men in two positions—a neutral-posture position and a position with the head pushed forward—and found those seated with their heads pushed forward exhibited decreased breathing.

Chronic Disability

Sometimes bad posture becomes habitual, particularly among people who sit in front of computers for work, and such posture issues can lead to chronic disability, according to a study in the journal Ergonomics. Slouching or slumping over time can make the spine fragile and prone to injury.

“When older adults experience spinal stenosis [the narrowing of spaces in the vertebrae, leading to compression of the nerves], they have a tendency to lean forward because it opens up the space for the nerves in the back,” says Kushagra Verma, M.D., a spine and scoliosis surgeon at Long Beach Memorial and Miller Children’s Medical Center in California. “That’s probably the most common cause of bad posture in adults.”

“Sometimes adults can develop spinal deformities, such as thoracic kyphosis [rounded upper back], and that can also cause them to lean forward,” he adds. “These issues tend to be structural problems in the spine and may require surgery if there’s severe pain or disability.”

Negative Mood

Mood can affect posture, but posture can also affect mood. One study found that when a group of people with depression who tended to have slumped posture were asked to sit upright, they felt less tired, less anxious and more verbal.

How to Fix Bad Posture

A posture trainer, back brace or physical therapy should be the first types of treatments people pursue to correct their posture, says Dr. Verma. “If they’re still having pain and bad posture, they should seek the advice of a spine surgeon who is comfortable managing spinal deformities.”

Although there’s no data to show a posture trainer—a small device that adheres to your back and emits a gentle vibration when you begin to slouch—improves posture, it does create awareness of bad posture, he says. “It’s a reasonable first-line treatment.”

Posture tools and therapies aside, here are a few ways to achieve and maintain good posture.

Develop Postural Awareness

Learn what good posture feels like by standing with your back to a wall with your head, shoulder blades, rib cage and sacrum aligned against the wall. Practice deep diaphragmatic breathing in this position to support your upright spine.

Also, try consciously relaxing tight muscles. The way we gain better posture involves letting go of muscle contractions in our neck and elsewhere, but it’s especially important to become aware of tension in the neck, and bring it back to its naturally lengthened place.

Adjust Your Desk, Chair and Computer Screen

If you work on a computer, make sure your screen is at eye level, your feet can rest comfortably on the floor or on a footrest and your chair supports your back. Proper office ergonomics can make a significant impact on your posture both during your workday and when you’re off duty.

Pay Attention to How You Stand and Sit

When standing, keep your shoulders back and relaxed, your abdomen pulled in, your weight balanced on both feet placed hip-width apart, your knees relaxed and your head directly over your spine. When sitting, be it in front of the television or with your phone or laptop in your hands, be mindful of slouching and shoulder hunching.

Practice Deep Breathing

Deep breathing can help develop physical awareness and bring your body into correct posture positions, according to Katzman. Practice deep inhalations into the belly, ribcage and chest, as well as exhalations that draw your pelvic muscles and abdominals up and in and your shoulders back and down. 

SO OUR CHALLENGE FOR THIS WEEK IS A POSTURE CHALLENGE. For at least 5 minute per day while sitting and 5 minutes per day while standing assume great posture. Try a variety of activities while assuming good posture. (Try completing an entire grocery shopping trip while using great posture)  And for every day you focus on your posture you earn the daily 5 bonus points. 

BRRRRRRRRR!!!!!! Cold Showers for your health

 

Friday was my youngest daughter's birthday. She was treated to a fancy restaurant dinner with friends followed by an evening of sauna and cold plunges! Yowsers! While I'm sure that sounds like torture to my healthy living partner (she HATES being cold and even though she lives in hot humid Florida she has a sweater on most of the time) heat AND cold can instigate great health benefits to your body. This week we will be focusing on COLD 

12 SHOCKING COLD SHOWER BENEFITS

A cold shower might sound unappealing, but we've 12 shocking benefits that will change your mind about giving them a go! I'm willing to bet you'll be a convert by the end of this article

Cold showers have so many benefits including strengthening your immune function, helping sleep, speeding up your metabolism, improving fertility, boosting energy levels and even making you more attractive, so here are those 12 biggest cold shower benefits in full.

 

COLD SHOWER BENEFITS #1: BOOST IMMUNE FUNCTION

A simple cold shower can help your immune system in several ways.

Exposure to cold water triggers a beneficial anti-inflammatory norepinephrine release. A study found that cold water swimmers had “an improved adaptation to oxidative stress" while another study explains, “cold water swimming can raise the tolerance of the body”. Even easier than cold water swimming, a cold shower is the easiest way to tap into these great benefits.

Even a few seconds under the cold tap can bring huge benefits

COLD SHOWER BENEFITS #2: REDUCE DEPRESSION

“Due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect”.

That's from a study by the University School of Medicine, Richmond, while another study showed depressive symptoms were relieved in those who took two or three cold showers per week.

I read about one wife that had started a habit of adding a cold ending to her daily showers and her husband noticed so much of a change in her disposition he wondered if she had started taking anti-depressants. 

COLD SHOWER BENEFIT # 3 REVS UP YOUR 

METABOLISM

COLD SHOWER BENEFITS #3: SPEED UP METABOLISM

People who take a daily cold shower show an increase in metabolism for one main reason - increased activation in brown adipose tissue (good fat) which is used to generate heat and insulate us against the cold. It’s the type of fat we want and kicking it into action boosts metabolism.

COLD SHOWER BENEFITS #4: INCREASED PRODUCTIVITY

A study in the Netherlands involving 3,000 participants found those who finished their daily shower with a 30-90 second blast of cold water were 29% less absent than their colleagues after just 30-days of the trial.

It speaks volumes that two-thirds of those who completed the study continued with their daily cold shower ritual once the trial ended.

COLD SHOWER BENEFITS #5: IMPROVED MUSCLE RECOVERY

Cold water immersion for sports performance is well documented and widely practiced by high performance athletes who need rapid recovery.

Athletes typically sit in an ice bath for 7-14 minutes to reduce inflammation and accelerate recovery. Don't worry, you don't have to go to those extremes, your cold shower will do the trick just fine!

COLD SHOWER BENEFITS #6: IMPROVED BLOOD CIRCULATION

When you take a cold shower your body naturally increases blood flow which is super good for you.

COLD SHOWER BENEFITS #7: A FREE ENERGY BOOST

Cold showers stimulate our sympathetic nervous system which is responsible for our 'fight-or-flight' response to danger. This triggers a hormone release which is felt as an adrenaline rush and that's why cold showers leave you buzzing every time.

COLD SHOWER BENEFITS #8: BEAT CHRONIC FATIGUE

One interesting study suggests brief cold water exposure can help with chronic fatigue, also known as overtraining syndrome.

There appears to be a strong link between chronic fatigue and insufficient hypothalamus function, which cold water exposure has been shown to reverse.

COLD SHOWER BENEFITS #9: BOOST MALE FERTILITY

There’s evidence showing high water temperature exposure – like baths, jacuzzis and hot showers – can reduce male fertility. Testicles need a cool environment to operate optimally and a cold shower delivers exactly that.

COLD SHOWER BENEFITS #10: WAKES YOU UP - FAST!

Of all effects, this is the one we most readily feel. Regardless of the countless health benefits, there's no doubt a cold shower makes you more alert at the start of the day.

After a night sleeping, your body often needs a kick to start firing on all cylinders - a cold shower is the perfect prescription.

COLD SHOWER BENEFITS #11: MAKES YOU MORE ATTRACTIVE. NO, REALLY!

Yup, cold showers have been shown to improve your hair and skin. You'll even feel it – in a cold shower your skin becomes more taught, that feeling is your pores contracting.

Furthermore, cold water doesn’t wash away the natural oils on your skin the way the way hot water does, 

As Dr Jessica Krant confirms: “excessively hot water will strip healthy natural oils from your skin too quickly”.

COLD SHOWER BENEFITS #12: BETTER SLEEP

You’ll enjoy improve sleep after a cold shower too. We know how important sleep is for athletes and the general population and, taken one hour before bed, a cold shower will lower your core temperature and relax your mind.

COLD SHOWER BENEFITS: CONCLUSION

A cold shower is one daily habit that we can totally get on board with and it's as easy as turning the tap the other way. Better still, not only will it boost your life quality and performance at a stroke, it will also save you money on your energy bills and help the planet too. 

READY FOR A COLD SHOWER? YOU CHOOSE THE INTENSITY OF THIS CHALLENGE BUT FOR EVERY DAY YOU COMPLETE #1 YOU EARN THE 5 DAILY BONUS POINTS. I’M HOPING YOU ARE ALL ABLE TO ALSO DO COMPLETE #2

• Tip #1 - easy does it: Start with a normal shower and reduce the temperature for a minute before reverting to warm. Do this a couple of times during your shower
• Tip #2 - cold finish: Have a normal shower but this time finish with 60–90 seconds under the cool tap
• Tip #3 - total immersion: Dive in and go cold from the off. Psych yourself up and know you’ll feel great afterwards. Remember, it’s only the first 10 seconds that are hard and you'll be reaping the benefits for the rest of the day

Eating the Rainbow

 Harvard Health Publishing

Focusing on choosing a colorful variety of plant foods for your daily meals can help you live a longer, healthier life. Colorful fruits and vegetables contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas.

When we eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And research suggests that food patterns that include a variety of fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

Our healthy living competition requires a total of 5 servings (a serving is usually 1/2 cup- so 2.5 cups) of fruits and vegetables each day! The American Cancer Society also recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables AND 2 cups of fruit (so 4.5 cups total) , based on a 2,000-calorie diet. And some health experts are urging 12 servings of fruits and vegetables a day (6 cups). If you are thinking MOST of what you eat should be fresh plant foods you are getting the idea!

Getting started

But besides volume we are looking at variety this week so try to include as many plant-based colors in your meals and snacks as possible. Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important. Getting the most phytonutrients also means eating the colorful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and eggplant, lest you lose their most concentrated source of beneficial chemicals.

Phytonutrients in every color

Following is a rundown of fruits and vegetables sorted by color, along with the phytonutrients they contain, and which foods you’ll find them in.

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).

Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Reach for the rainbow

Reaching a total of 4 1/2 cups (9 servings) of colorful fruits and vegetable a day would be an awesome  goal for a powerful plate. Here are some ways to make it happen:

• Servings are not that big. 1/2 cup of chopped raw vegetables or fruit makes one serving. Leafy greens take up more space, so 1 cup chopped counts as a serving. 1/2 cup of dried fruit equals one serving.
• Think in twos. Try to eat three servings in the morning, three in the afternoon, and three at night.
• Snacks count, too. Feeling hungry between meals? Munch on a piece of fruit or grab some sliced raw vegetables to go.
• When shopping, look at your cart. If you find most of your choices are the same one or two colors, swap out a few to increase the colors — and phytonutrients — in your cart.
• Dine out colorfully. Start out with a cup of vegetable soup. Choose an arugula or spinach salad and see if they can add extra vegetables. 
• Look local. Farmers markets, co-ops, buying clubs, and community supported farms are usually great sources of fresh produce. Ask a farmer for fresh ideas on how to prepare fruits and vegetables that are new to you.
• Frozen produce is okay too! It is best to eat in season, but since seasonal produce may be limited, frozen fruits and vegetables count and are just as nutritious as fresh.
• Just add veggies My dietician daughter sometimes relies on Costco ready made meals (like their refrigerated Chicken Tikka Masala or Lemon Grass Chicken) but she ALWASY ADDS veggies by quickly sautéing different types of peppers, onions and summer squash and stirring it into the meal's sauce. 

So our challenge for this week is to step up our game and eat more fruits and vegetables and in more variety.

SO FOR EVERY DAY YOU EAT AT LEAST 3 COLORS AND AT LEAST 7-9 SERVINGS OF FRUITS AND VEGETABLES YOU CAN CLAIM THE 5 DAILY BONUS POINTS