Is Your Spare Tire Inflating?

Speeding Up Your Metabolism

How to burn more calories and control your weight as you get older

Have you ever wondered why you keep getting heavier even though you exercise and watch your diet?  Perhaps you have a friend who eats dessert every night and never gains an ounce, whereas you seem to put on more weight every year.

               The answer rests in your metabolism:  your body’s conversion of what you eat and drink into either energy or stored fat.

               Unfortunately, your metabolism tends to slow down in your 30’s-which makes avoiding weight gain in later years an uphill battle. The good news is that no matter what your age or how fit you are, you can take steps to speed up your metabolism.

Three ways you burn calories

Everyone needs a different number of calories to maintain his or her weight. Your body’s caloric requirements depend on three factors, all of which can be altered: resting metabolic rate, physical activity and how you process food.

• Resting metabolic rate.  You burn calories even when you’re sleeping, reading or watching television because your body needs energy to carry out basic functions, such as breathing, pumping blood and repairing cells.  The number of calories your body uses at rest-known as your resting metabolic rate-accounts for 65 to 75 percent of the calories you use each day.

               Several factors affect your body’s resting metabolic rate. Men burn more calories than women, heavier people burn more calories than lighter ones-even though they remain heavier-and young adults burn more calories than older adults. In fact, your resting metabolic rate decreases by about 10 percent per decade after age 30. Some of this age-related decline is caused by the inevitable slowing of metabolic processes. But most of it can be attributed to the gradual replacement of muscle with fat, which burns fewer calories per pound.

• Physical activity. Your body in motion burns about 15 to 30 percent of your daily calories. Some physical activity is in the form of exercise: perhaps a bike ride or a session on the treadmill. But much of it comes from everyday activities such as gardening, cooking, walking and even fidgeting.
• Processing of food. The remaining 5 to 10 percent of your calories is burned while disgesting, absorbing, transporting and storing what you consume. The energy required for this process is referred to as the thermic effect of food.

Kick-starting your metabolism.

To speed up your metabolism, you’ll want to boost all three ways your body burns calories. Here’s how:

• Add muscle. Each pound of muscle burns about six calories a day, versus two calories a day for fat. If you’re able to replace 5 pounds of fat with 5 pounds of muscle, you’ll burn an extra 20 calories a day. Although this translates into a difference of just 2 pounds a year at 3,500 calories a pound, that’s 20 pounds over a decade. Strength training exercises, such as lifting weights or doing squats, lunges or sit-ups, can help you build muscle.
• Get moving. Just 30 minutes of moderately intense exercise five days a week can burn about 1,000 calories a week. That works out to about 15 pounds a year. High-intensity workouts, such as jogging or using a stairclimber, may have an additional benefit-increasing your resting metabolic rate after a workout.
• Eat more often. The American Dietetic Association recommends eating three meals and one or two snacks a day. “Studies suggest that eating smaller, more-frequent meals does increase your metabolism slightly,” says Carmen Roberts, M.S., R.D., a dietitian at Johns Hopkins Bayview Medical Center. Just make sure to choose healthy snacks, such as fruit or yogurt, and don’t increase your overall caloric intake.
• Eat breakfast. Starting your day on a healthy foundation, such as a bowl of high-fiber cereal, makes it far less likely you’ll grab a fattening Danish later on. Another benefit to breakfast? Studies suggest that it gets your metabolism going. “When you haven’t eaten all night, your body is in a sluggish mode,” says Roberts.
• Consume enough protein. Although your body needs a combination of carbohydrates, protein and fat each day, protein is especially important for people who want to lose weight. One reason, explains Roberts, is that your body uses up extra calories digesting protein because it’s the hardest food source to break down. Another reason is that getting enough protein ensures that any weight you lose comes primarily from fat and not from muscle. The recommended daily allowance (RDA) for protein is approximately 56 grams for the average adult male and 46 grams for the average adult female. Don’t overdo the protein, though. Eating too much protein can be hard on your kidneys and liver and may also weaken bone.
• Drink plenty of water. Your body runs more effectively when you’re well hydrated-and that includes your metabolism. Water is your best calorie-free choice.

               A small study has shown that the process of digesting two cups of water can speed up your metabolism by about 30 percent for the next half hour or so. Although 40 percent of the effect comes from the body’s warming the water from room temperature to body temperature, there’s no evidence that chugging ice water burns extra calories.

• Get your zzzs. Running short on sleep boosts levels of the hormone ghrelin, which research says can make you hungrier, slow your metabolism and promote fat retention. In one study, dieters randomized to get 5 ½ hours of sleep a night lost only half as much weight as those who got 8 ½ hours of sleep a night.
• Don’t Crash diet. If you go on a very low-calorie diet, your body will go into starvation mode-slowing your metabolism instead of speeding it up to make full use of every calorie consumed. That’s why most people shouldn’t trim more than 500 calories a day from their normal intake. The exception is people whose caloric intake is very high to begin with.
• Turn down the heat. Earlier generations generally lived in chillier homes and used up extra calories trying to stay warm in the winter. Although there’s no need to be uncomfortable, lowering the thermostat by a couple degrees in the winter may accomplish two goals: reduce your heating bills and burn a few extra calories. Exercising outdoors in cooler temperatures instead of inside a climate controlled gym may also help you burn additional calories.
• Consider caffeine and chili peppers. Small studies show that drinking caffeinated beverages, such as tea and coffee, increases your heart rate and leads to a temporary boost in metabolism. Tentative research also points to the power of chili peppers-both the hot variety that contains capsaicin and the milder sweet peppers containing capsinoid-to help increase metabolism. But don’t start up a coffee habit or make your food unpleasantly spicy in an effort to lose weight.

The Best approach

The most important components of keeping weight off remain the same: increasing activity and limiting calories. But by following the metabolism-boosting pointers above, you may have an easier time keeping those extra pounds from creeping up on you.

Summer is Here - Hydrate!

Staying Hydrated:  How much should you drink?*

We need water to keep our bodies functioning properly. But, as we get older, our thirst-response system diminishes and we may not feel thirsty even as dehydration sets in. Not drinking enough fluids can lead to constipation, balance problems and falls, urinary tract infections, kidney failure and slower healing from wounds, ulcers and orthopedic injuries.

            How much water do we need?  Contrary to popular belief, no research exists that says exactly how much fluid we should drink. However, many experts suggest that healthy adults should strive for six to eight 8-ounce servings of liquid a day.

Water woes

Hydration can come from a variety of sources, including fruit or vegetable juice, nonfat milk, low-sodium soup, even coffee or tea. Many fruits and vegetables, such as watermelon, berries, grapes, peaches, tomatoes and lettuce, are almost 100 percent water. Even meat is chock full of water. Water from foods typically accounts for 20 percent of the recommended total fluid intake.

            If you have kidney disease, diabetes or a thyroid disorder, you may be at higher risk for dehydration since these conditions can cause the body to excrete more water. Some people with heart, kidney or liver disease may be more likely to become over hydrated because their kidneys can’t excrete water normally. They may need to restrict the amount of fluids they drink and adjust their salt intake.

            You may also be more prone to dehydration if you take certain medications. These include antihypertensives, such as diuretics and angiotensin-coverting enzyme (ACE) inhibitors, and anti-psychotic drugs and cholinesterase inhibitors, used to treat Alzheimer’s disease and other dementia-related illnesses.

            Instances in which you should increase your fluid intake beyond the suggested amounts include:

• While you exercise. For an hour of light to moderate exercise, two to three cups of luid are recommended for sufficient rehydration.
• If it's unusually hot. You'll naturally lose more fluid and need to drink more to compensate for it.
• If you're constipated. Increasing fluid intake adds moisture to the large intestine, which helps your body eliminate waste. And, if you take a laxative, you'll need to makr up for fluids you lose.
• If you're prone to urinary tract infections or kidney stones. Fluids may prevent infections and kidney stone formation. 
• If you’re sick. High fever, vominting and diarrhea can cause rapid dehydration, a condition that can be life thretening.

Warning signs
If you notice you’re urinating less than usual or if you don’t feel thirsty very often, check the color of your urine. It should be the color of straw if you’re properly hydrated. If it’s much darker, it’s a sign that you need more fluids. Other warning signs include dry mouth, decreased salivation, dizziness, sunken eyes, rapid pulse and a loss of skin elasticity.

*Johns Hopkins Medicine Newsletter

Will You Slow Down This Year?

Does Age Have to Slow You Down?

A COMPLAINT I HEAR over and over is:  “Once I reached 40, everything changed.” And, for those of you over 50, the sentiment about diminished performance is even stronger. Mounting research on Masters athletes has delved into the particulars of the changes in performance with age.

Initially, peak performance slowly drops with age, but the process of performance loss accelerates from year to year. According to a 2008 study, there are relatively modest decreases until 50-60 years of age, with progressively steeper reductions after that. No one is immune from this: Males and females, elite and non-elite athletes show similar patterns in all three disciplines.

Another important question was asked in a study just last year: What are the sport-specific and distance-specific declines with age? Perhaps unsurprisingly, cycling showed the least amount of age-related changes, and there was less of a steep decline in overall performance in the Olympic distance compared to Ironman. Swimming showed the highest rate of decline in performance.

Why do these drops in performance occur with age? There are three factors to consider:

VO₂MAX

It has been shown that VO₂max is the best predictor of age-related changes in performance. VO₂max declines with age by approximately 1 percent per year after the mid-30s.  Interestingly, this drop is even higher in well-trained athletes compared to sedentary individuals.

“We do not completely understand the mechanism by which VO₂max declines with age,” says Dr. Phil Skiba, my coach during my world championship season who currently works in the University of Exeter’s Jones lab, the world’s leading center on oxygen transport and use. “However, it’s possible to slow the decline by as much as tenfold through hard, consistent training.”

LACTATE THRESHOLD

Lactate threshold (LT) denotes the point at which the muscles begin to become progressively more inefficient in terms of oxygen use, and begin to use progressively greater amounts of carbohydrates for fuel. “LT is a very good predictor of endurance performance−in some ways more important than VO₂max,” says Skiba. “It does not seem to decline in the same way with age, especially in athletes who remain fit and well-trained.”

EXERCISE ECONOMY

This is a measure of the amount of oxygen the body uses to do a task. If two athletes weigh the same and are running at the same speed below LT, the athlete using less oxygen is the one who is more economical. This does not seem to change much with age, which is good news indeed!

More good news: These are generalizations, as not everyone experiences the same rates of decline for the same reasons. And many athletes report personal bests later in life, which suggests that most athletes are working so far below their true potential that they can improve performance in the face of a declining physiology. Skiba uses this analogy: “Imagine that your fitness is a ladder. The top of the ladder is VO₂max. With age, you lose rungs from the top of the ladder. If you keep training, you can still climb higher and higher. Most people never get anywhere near the top, so they keep setting PRs. They never realize they have lost the rungs above because the ladder was so tall to begin with.”

Joanna Zeiger

Pain relief.... not always a good thing!

Red flags about pain relievers

Over-the-counter does not mean risk-free

University of California, Berkeley “Wellness Letter”

For many people, pain relievers are wonder drugs, allowing them to carry on with their lives despite disabling arthritis, for instance, or recurrent headaches. But all pain relievers, whether sold over-the-counter (OTC) or by prescription, have potential risks. Recent studies have amplified the concerns.

   The most recent warning came from a large Danish study, in Circulation, of people who previously had a heart attack. Those who took certain pain relievers, including ibuprofen (but not aspirin or naproxen), had about a 50 percent increased risk of having another heart attack or dying during the next three months-even after just a week’s use. Last year another large study from the same group of Danish researchers found that the drugs also increased cardiovascular risk in healthy people.

   You may be surprised to hear that those innocuous-looking tablets can increase the risk of heart attacks, but the evidence about this has been growing. That’s why two years ago the FDA ruled that the labels of all OTC pain relievers should carry tougher warnings about this and/or other risks.

   The basics: Though there are many brands of OTC pain relievers, there are two basic types: acetaminophen (such as Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs), all available in generic form. These nonprescription NSAIDs are aspirin, ibuprofen (such as Motrin and Advil) and naproxen (such as Aleve). Some NSAIDs are also sold by prescription.

What to watch out for

The following issues relate primarily to people who take these drugs at least several times a week:

■ Cardiovascular risk. In a 2007 report, the American Heart Association concluded that, with the exception of aspirin and probably naproxen, NSAIDs increase the risk of heart attacks, particularly in people who already have cardiovascular disease or are at high risk for it. The so-called COX-2 inhibitors (Celebrex, sold by prescription is the only one still marketed) are riskiest, followed by ibuprofen.

■ Blood pressure. NSAIDs can raise blood pressure. This may be at least partly responsible for the increased risk of heart attack and stroke. The evidence about acetaminophen is inconsistent.

■ Gastrointestinal (GI) bleeding. NSAIDs can damage the stomach lining and cause bleeding and ulcers. This has long been considered their major drawback, as the labels warn. The risk is greatest in long-term users, those over 60, heavy drinkers, those with a history of GI bleeding or ulcers and those taking certain medications, such as blood-thinning drugs or steroids.

■Liver damage. Acetaminophen, the No. 1 nonprescription pain reliever, does not cause GI bleeding, but long-term frequent use or even large single doses can cause severe liver damage. In fact, acetaminophen overdosing is the most common cause of acute liver failure in the U.S., often as the result of suicide attempts.

   Most people still don’t know about this risk and don’t realize that acetaminophen is in hundreds of OTC cold, allergy and headache products and some prescription pain relievers. Check labels for acetaminophen, and don’t take more than 4 grams-equal to eight Extra Strength Tylenol tablets-a day from all sources. Alcohol (three drinks or more at a time) and certain other drugs increase the risk. Heavy drinkers and those with liver disease should avoid, or at least limit acetaminophen. Taking the drug while fasting also increases the risk.

■ Kidney damage. NSAAIDs (and acetaminophen to a lesser extent) can damage the kidneys. If you have kidney disease, talk to your doctor about pain reliever safety.

Here’s our advice:

For healthy people who take OTC pain relievers as directed, the risks are relatively small. However, because these drugs are so popular, thousands of Americans are affected every year. Don’t let these concerns prevent you from taking the drugs if you need them, but do follow this advice, especially if you take pain relievers often:

   √ Try nondrug treatments for chronic pain first. For arthritis or back pain, for instance, that means physical therapy, exercise, weight loss, and heat or cold therapy. It’s easier to pop a pill, but these treatments may work just as well or even better.

   √ Talk to your doctor about which pain reliever is best for you to take regularly. Weigh the potential risks and benefits, especially if you have heart disease (or are at high risk for it) or uncontrolled hypertension, or if you drink moderately or heavily.

   √ Consider acetaminophen first, then aspirin or naproxen. But the best choice depends on the cause and severity of your pain, along with your medical history. Acetaminophen is safest for the GI tract, though it may not provide enough relief, since unlike NSAIDs it doesn’t reduce inflammation. Your doctor may recommend a prescription drug instead of long-term use or high doses of OTC products. Celebrex should be used only as a last resort.

   √ Take the lowest effective dose for the shortest time possible, whatever the pain reliever.

   √ Do not exceed the doses listed on the labels or take for more than 10 days, unless your doctor has said it’s ok.

   √ Consult your doctor before starting aspirin therapy to protect your heart or to reduce the risk of colon cancer. Ibuprofen can block aspirin’s anti-clotting effect, so don’t take it during the eight hours before or half hour after you take low-dose aspirin, the FDA advises

Geezer Training Guideline!

Often what seperates a fast geezer from a slow one is simply fitness. Regardless of how fast you are fitness provides injury protection. Maintaining fitness allows us to keep motoing. The article below is about training for triathlon but the concept is the same for staying in shape for moto. One difference is we don't have to peddle.

Evolve Your Training for Your 40s, 50s and 60s

By Lance Watson

WHILE TRIATHLON IS a fountain of youth for many, it’s important that the maturing triathlete doesn’t reapply the same training strategy year after year, decade after decade. With some adjustments to your annual plan, you can stay fit and fast into your 60s and beyond.

      Many athletes can replicate the threshold training they did in their mid-30s through their early 40s. The biggest change is recovery time. The good news for the long-term athlete is that muscle memory-muscle familiarity that comes from repeating a motion-does not disappear with age, so experienced athletes can be more efficient than their younger counterparts with fewer lifetime training miles. Athletes can attain previous fitness levels with less threshold work so long as they can perform consistent, strong aerobic efforts.

40s

      Recovery weeks should take place every third week, and they need to provide a really good recharge. Increased focus on body maintenance through massage and stretching can also prolong an athlete’s high performance window.

50s

      Athletes in their 50s need to carefully “pick their spots” in the season. They can train for high level performance but cannot sustain the same levels of intensity or duration as younger athletes. You have to be clear on what your peak event is and have a longer aerobic-base phase followed by a shorter threshold-emphasis peaking phase.

      Strength training also becomes more important after age 50. Lifting two or three times per week much of the year and doing core strength and flexibility routine regularly is a good idea. There’s more need for recovery and a minimum of two weeks out of every five should be dedicated recovery weeks.

      Research out of Australia has shown that cycling performance declines less with age than swimming and running. (This is more pronounced at iron distance than at Olympic distance.) Good cycling fitness will help support a declining run split. If you can start the run feeling fresher, you are capable of running closer to your open run abilities.

60s

      After 60, the injury risk and recovery required from frequent high-intensity training is not worth the benefit. A good guideline is one high-intensity swim, bike and run workout every two weeks coupled with frequent aerobic work emphasizing movement efficiency. Take two days off per week and every second week should be a recovery week.

      Along with aerobic conditioning, do resistance exercises that work the major muscle groups along with regular stretching. Yoga can help maintain strength, range of motion and stability.

      Protecting the joints from inflammation, pain, stiffness and structural breakdown means a mature athlete has to respect the body’s pain signals. The healing process from injury at this age can be much longer.

      Regardless of your age, the take-home message is: Use it or lose it!