Six steps in six days to win the battle over ‘Boomeritis’

(ARA) – If you are one of the 27 million Americans who suffer with joint pain from osteoarthritis (OA), you are not alone.

Eighty-four percent of OA sufferers report joint pain as an intrusive part of their daily lives, which prevents them from participating in activities including yard work, driving and household chores. Additionally, over half haven’t been able to participate in sports as much as they’d like, according to a new independent study funded by Elations, a fruit-flavored glucosamine and chondroitin drink.

These daily experiences of aches and pains can be attributed to �œBoomeritis,” an increase of joint aches, pains, injuries and ailments experienced by older active adults as they reach their 40s, 50s and beyond. The term Boomeritis was coined in 1999 by Dr. Nicholas A. DiNubile, an orthopedic surgeon at the Hospital of the University of Pennsylvania.

“This year marks the 10-year anniversary of Boomeritis, and it’s time to take action,” says Andrea Metcalf, nationally recognized baby boomer fitness expert and trainer. “Overcoming OA and battling the effects of Boomeritis means making the effort to exercise, supplement and practice small steps daily to help your body slow down the deterioration of joint and bone strength that naturally comes with aging.”

To win the battle over Boomeritis, Metcalf recommends six steps:

* Practice anti-inflammatory living. Reduce joint inflammation and discomfort by eating a diet that includes lean proteins, fresh fruits and vegetables and highly absorbable glucosamine and chondroitin supplements such as Elations. When taken daily it can help relieve joint discomfort in just six days. Learn more at www.elations.com.

* Do two yoga poses. Tree pose and downward dog really help balance your body. Yoga in general helps calm the body. The tree pose (standing on one leg, place left foot on the inside of the right leg with hands in a prayer position at chest) helps strengthen the lower body and core while the downward dog (hands on ground out in front with hips high and heels down) helps stretch the hamstrings and lower back.

* Get moving. Try to move your body at least 10 minutes after each meal or three times a day. Everyone needs regular exercise, which helps keep your muscles toned and joints flexible.

* Stretch on all fours. The “pointer” is a move done on hands and knees involving one arm reaching forward and the opposite leg reaching back. Hold for at least four counts and repeat on the other side. This move helps strengthen the core and the back for better posture.

* Get your five-a-day. Make sure you are getting your five servings of fruits and vegetables a day. They contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases and help you maintain your weight. Go to www.fruitsandveggiesmatter.gov for helpful tips on how you can get your daily servings.

* Get at least six hours of sleep per night. Proper rest and recovery aids the body’s ability to rebuild and rejuvenate. Studies have shown that adults who sleep six to seven hours a night live longer.

Courtesy of ARAcontent

5 Factor Diet Overview

There are many fad diets out there that just never seem to work out well for most people.  Many of them lack something or other that would get people over the hurdle; they’re too complex, take up too much time, cost too much for the specialized food, etc. Personal trainer Harley Pasternak dealt with all of these issues when he was given the task of creating a brief yet incredibly effective workout for actors during the short breaks in between shots while on the movie sets. In addition he needed to create healthy meals in a matter of minutes using simple ingredients. The result became what we now know as the 5 Factor Diet.  Harley’s clients were eating 5 times per day, exercising in short bursts and transforming their bodies.

The 5-factor diet is very simple to follow. Just remember the number 5!

5 weeks: Initially, you start off on a 5 week plan, however after that first five weeks the diet and workouts become part of your lifestyle.

5 meals per day: The 5 factor diet is easier to follow because you graze throughout the day instead of gorging at three sittings. By eating 5 small meals per day one can say goodbye to the cravings and the resulting snacking. Each meal contains 300 calories and on top of that two snacks of 200 calories are allowed.

5 ingredient meals: Each of the meal is made up of only 5 ingredients and takes 5 minutes to prepare. The meals are low in fat and low in calories.

25 minute workouts: Exercising can be difficult to get into for many of us especially if you are talking about long periods of exercise. The 5-factor diet plan promotes working out in short bursts five days a week instead of spending hours at the gym.

5 cheat days in 5 weeks: The 5 factor diet allows for one cheat day per week where the person is allowed to eat his or her favorite foods. Controlled cheating can actually help many people reach their goals and helps people maintain without getting discouraged.

In future articles, I help readers develop their ownŅ Factor Plan by coming up with specific workouts and recipes.  If you want to do what the stars do to get and stay in shape

5-Factor Fitness: The Diet and Fitness Secret of Hollywood’s A-List
Price: $10.17
Pages: 192, Paperback, Perigee Trade

The 5-Factor Diet
Price: $10.2
Pages: 256, Edition: First Printing of 2009 Trade Paper, Paperback, Ballantine Books

Making The Case For Being Physically Fit

The  best and most effective way to bring down  blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise for at least 30 minutes per day, however surveys show that only 30% of the U.S. adult population gets the recommended 30 minutes of daily physical activity, and 25% are not active at all.

Lack of physical fitness is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

Fortunately it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In a2003 study published in an issue of the Journal of Clinical Endocrinology and Metabolism, the results revealed that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Starting

In formulating any exercise plan, especially if you’ve been inactive for a while, the first step is to consult a physician.

If you have cardiac issues, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If exercise and physical fitness are a challenge, your doctor may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you already participate in sports or work out regularly, it can still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the benefits that a nutritious diet can bring you are the same as what being physically fit can do for you.