A Golden Opportunity: Strength-Training at 50+

I asked a handful of people ages 50 and older to name their biggest health concerns as they aged. The top answer was, by far, gaining weight, but another response high on the list was losing muscle strength.

The Centers for Disease Control and Prevention (CDC) touts that physical activity is essential for healthy aging: to stop weight gain and reduce muscle loss. But, how much should you do? What specifically should you be doing? Can you do the same thing at age 60 that you did at age 50?

Frankly, the CDC claims that if you are 65 or older and generally fit, there should be no limitations on what you can do. National standards say that older adults should get at least 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities twice a week that includes legs, hips, back, abdomen, chest, shoulders, and arms. That muscle-strengthening might include weight lifting, resistance bands, body weight exercising and yoga.

We’ve heard the same thing for every adult person. I was looking for far more specific workouts for seniors, so I went to a different source: personal trainers.

According to Certified Personal Trainer Mike Vaughn, American College of Sports Medicine (ASCM) and National Council on Strength and Fitness (NCSF) certified, there really is not one-size-fits-all regime for seniors. “It all depends on what they were doing their entire life.” He explained that if the person was sedentary from day 1, then they need to start off as a beginner. “I would personally work with them on the things that will improve their quality of life such as motions needed for daily living.”

Vaughn, also a Golden Gloves Boxer, said that more seniors end up injuring themselves simply from bending down to pick up the morning newspaper. “That’s because those muscles to bend down lose their ability to manage their environment.” Those muscles no longer have elasticity; they do not have the strength to continue bending and straightening.

But, if a senior has been relatively active, there really is no difference in weight training from the senior to the younger adult. “If you’ve been active throughout your life, then we work on things specific for them such as strengthening their legs so they can better chase after their grandchildren.”

Muscle break down does naturally occur no matter how active you have been. It’s very much related to hormones and body changes as well as diet. However, exercise does help the body keep its elasticity far longer.

“It’s hard to get started,” Vaughn said, noting that working out with someone can be helpful. That “someone” should be a personal trainer especially for someone who has never set foot in a gym before. Oftentimes when an older adult comes into the gym, they think they can do far more than they are capable at first. They overdo it and never return.

The thing about working with a personal trainer is that you build a rapport with one – one who is specifically there for you. Not only does it help you with the appropriate weights and exercises, but that person keeps your accountable. They get to know you and work to achieve your life goals through health. My personal trainer spent my first session discussing my goals. Although I am not a senior citizen, trainers do not discriminate. They build a comfortable environment for you to reach your goals.

Another Certified Personal Trainer, Stephan Swanson, BS in Exercise Science from Florida State University and is ACSM and NCSF certified, noted that he spends the first hour talking with his client to understand their health history such as injuries, medications and goals. He mentioned that some medications interfere with a person’s ability to increase their heart rate. “That’s important to know when you’re working with someone.”

Swanson’s first client was an 85-year-old woman who simply needed the strength to get out of bed and put the dishes into the overhead cupboards. After a while, she was truly able to do that and more. Regardless of the goal, trainers make working out fun, not work.

“It’s often more rewarding to work with the older population because you plant the seed for them that says ‘it’s never too late to start’ and its gives them hope,” Vaughn stated. “It’s all about quality of life.”

So how do you get started?

First, talk to your physician about your plans. Adults aged 60 and older should never start a workout program without the medical advice of your physician. He/she can provide you with a realistic plan that will work with both a personal trainer and the group fitness classes to improve your overall health.

Second, I highly recommend finding a trainer for at least a few sessions. This will get your program started off on the right foot. You will have less chance of injury and an increased rate of returning to the gym and obtaining your goals.

Third, try some group fitness classes such as Silver Sneakers. Those programs are tailored for the aging adult, adopting functional strength training for daily living into the workout – which is far better than just plain bench pressing or squatting heavy weights. Plus, you’ll be with numerous individuals working alongside you for similar goals. It’s a great way to make new friends!

As Vaughn said: “This is a golden opportunity to spend the rest of your life being active and feeling good about it all.”
 

 

Works used for this article:

Centers for Disease Control and Prevention. (2014). How much physical activity do older adults need. Retrieved from http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html

 

 

 

Arsenic: How much is too much?

Consumer Reports recently published an article (albeit more of a warning) revealing that dangerous levels of arsenic were found in 60 rice varieties that they tested. They cautioned parents about feeding their children and infants too much rice or too many rice products as it could be toxic.

From the national public health view, the arsenic levels in rice are not currently a major concern. Arsenic is a nationally occurring substance found in water, air, soil and foods. It is a substance that the Food and Drug Administration has been monitoring for decades in our food and water supply.

There are two types of arsenic: organic and inorganic. The latter is the most toxic form of the substance; however, the total arsenic content includes both inorganic and organic together. Of interest, arsenic, while naturally occurring, can also be placed into the environment by manmade means such as pesticides. Unlike many other plants, rice can easily absorb arsenic – both naturally occurring as well as manmade.

According to the FDA’s 2013 report on total arsenic levels in food products, “the amount of detectable arsenic is too low in the rice and rice product samples to cause any immediate or short-term adverse health effects.” The report tested 1,100 types of rice and rice products including rice beverages, rice cereals, brown rice, white rice, and basmati rice. It is noted that wild rice (which was tested when it was contained within a rice product) is not actually rice but a grain that comes from a grass.

In the rice tested, the average level of arsenic was shown to be between 2.6 and 7.2 micrograms of inorganic arsenic per serving– considered very low. Instant white rice came out on the low end with brown rice on the high end. Rice products (such as cereals and beverages) were even lower from 0.1 to 6.6 micrograms per serving.

But, what is considered high? Interestingly, there is no federal limit for arsenic in rice and rice products. Research suggests that level be set at 1 microgram, but there has been no movement to make that a standard number. Regulations for safe arsenic levels in foods are basically non-existent across the country and even the world. In fact, neither the World Health Organization nor European Union has set regulations for arsenic levels in rice. The only exception is China, where rice is a dietary staple.

In contrast, there is a safe level of arsenic content posted for drinking water: .010 parts per million (or 10 parts per billion).  That regulation went into full effect in January 2006.

The Consumer Reports story indicates that certain rice products contain levels of inorganic arsenic high enough that should be of concern for human consumption – especially if consumed as a regular part of the diet. Consumer Reports food safety experts were most concerned with baby and infant foods that contain rice, such as infant rice cereal. According to Consumer Reports, babies should eat no more than one serving of infant rice cereal per day and that other grains should be substituted in their daily diets.

The FDA states that a mix of grains is necessary for a healthy diet regardless of age: infants, toddlers, and adults alike. They further noted that parents should “consider other options than rice cereal for a child’s first solid food” even though they did not connect arsenic levels in foods to their comment.

Arsenic is a poison and has been linked to various poor health outcomes such as lung cancer, lung disease, liver cancer, cardiovascular disease, and potentially diabetes. Studies on arsenic ingestion indicate that existing water threshold levels may still be high enough to cause adverse health effects. Without food thresholds, the risks of significant health problems will only grow.

Regardless of the level of arsenic, it is important to realize that it does exist in rice and rice products. Consumer Reports has a few suggestions that may help you lower your arsenic intake when consuming rice products. First, it recommends rinsing your raw rice before cooking it. This process will help remove residue, including arsenic, from your rice. Second, the report suggests cooking your rice in more water than required (6 cups water to 1 cup rice) and drain the excess afterward. Research has shown that both rinsing and using more water than will be absorbed will remove 30% of the rice’s inorganic arsenic content.

Some of the rice that Consumer Reports tested included Basmati, Quinoa, Buckwheat, White rice, Brown rice, and Millet. Here are the results, which may help you with your next grocery store trip:

·         Basmati Rice (specifically from California): lowest in arsenic content

·         White Rice (specifically from Texas): highest in arsenic content

·         Brown Rice: high in arsenic content

·         Quinoa & Buckwheat: low in arsenic

·         Millet: less arsenic than rice

 

Works used for this article:

Consumer Reports. (2014). How much arsenic is in your rice? Consumer Reports’ new data and guidelines are important for everyone but especially for gluten avoiders. Retrieved from http://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm

Munera-Picazo, S., Ramfrez-Gandolfo, A., Burlo, F., and Carbonell-Barrachina, A. A. (2014). Inorganic and total arsenic contents in rice-based foods for children with celiac disease. Journal of Food Science, 79(1), T122-T128. DOI: 10.1111/1750-3841.12310

Sebastien, S. (2014). Time to revisit arsenic regulations: comparing drinking water and rice. BMC Public Health, 14(1), 182-192. DOI: 10.1186/1471-2458-14-465

U.S. Environmental Protection Agency. (2014). Arsenic in drinking water. Retrieved from http://water.epa.gov/lawsregs/rulesregs/sdwa/arsenic/index.cfm

U.S. Food and Drug Administration. (2013). FDA statement on testing and analysis of arsenic in rice and rice products. Retrieved from http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm367263.htm

 

 

Dr. Pepper: A Treatment for ADHD?

New research has found the Dr. Pepper may be a good option to help children with ADHD focus.

Parents of children with ADHD may have known for years that soda can help curb behaviors in ADHD children…a quick search of the internet shows a plethora of parent’s blogs touting how beneficial Dr. Pepper has been for their ADHD child. However, are their views valid?

According to various doctors, it’s not necessarily the “Dr. Pepper” that helps but more likely the caffeine. Caffeine acts as a stimulant when introduced to the body. In children with ADHD, that stimulant tends to act as a behavioral control. What is interesting about the brand Dr. Pepper is that it is one of the most caffeine-rich drinks available on the market. It contains up to 10 teaspoons of sugar, as well as phosphoric acid, a compound that interferes with the absorption of calcium, magnesium and zinc – minerals that children with ADHD need the most.

So perhaps there is a bit more behind Dr. Pepper than any other caffeine-enriched beverage for ADHD children. Still, it appears that the largest benefit comes from the caffeine that is contained in Dr. Pepper.

Caffeine and its effects have been well studied and documented over the centuries. One researcher found that mythology describes how modern man first came to observe the effects of caffeine when his goat herd ate a coffee bush and became energized, not sleeping all night. As bizarre as that seems, most of us know that caffeine works as a pick-me-up for most people. It operates slightly differently in people with ADHD.

In the mid-1970s through about the mid-1990s, researchers discovered some connection with caffeine and tobacco consumption as methods of treating ADHD but were ruled out as poor approaches. Later research suggests that some forms of caffeine and nicotine may actually provide partial remediation of ADHD symptoms because they can compensate the body for lower levels of mental arousal to enhance performance – i.e. focus, in individuals with ADHD. Conventional treatments already capitalize on the use of psychostimulant medications to improve focus…so why not caffeine and nicotine?

A pharmacological study of caffeine use specifically to treat ADHD failed significantly in effect. While it may have provided some relief, the results were not significant enough to tout its use as a regular treatment option. It has been determined that prescription drugs meant for ADHD treatments provide far more relief and behavior control than caffeine; however, it was noted that caffeine is better than no treatment at all. Furthermore, caffeine may be the best option for adults with mild to moderate ADHD – especially for those who refuse to take traditionally prescribed ADHD medications.

ADHD affects approximately 5 percent of school-age children worldwide and characteristics include hyperactivity, impulsivity and in attention. These impairments cause not only behavioral issues in the family and social arena, but can reduce academic achievements that carry over into adulthood. That obviously leads to a lower quality of life.

If you have or suspect your child suffers from ADHD, you should reach out to your primary care physician. They can properly assess and diagnose you or your child and offer an appropriate course of treatment. That treatment may or may not include pharmaceuticals because each ADHD diagnosis is different. For some, a change in diet is the key. And, perhaps that diet may lead to a regime of Dr. Pepper!



Works used for this article:

Centers for Disease Control and Prevention. (2014). Attention-Deficit/Hyperactivity Disorder (ADHD). Retrieved from http://www.cdc.gov/ncbddd/adhd/guidelines.html.

Ioannidis, K., Chamberlain, S. R., and Muller, U. (2014). Ostracising caffeine from the pharmacological arsenal for attention-deficit hyperactivity disorder – was this a correct decision? A literature review. Journal of Psychopharmacology, 28(9), 830-836.

Prasad, V., Brogan, E., Mulvaney, C., Grainge, M., Stanton, W., and Sayal, K. (2013). How effective are drug treatments for children with ADHD at improving on-task behavior and academic achievement in the school classroom? A systematic review and meta-analysis. European Child & Adolescent Psychiatry, 22, 203-216.

Walker, L. R., Abraham, A. A., and Tercyak, K. P. (2010). Adolescent caffeine use, ADHD, and cigarette smoking. Children’s Health Care, 39(1), 73-90. Doi 10.1080/02739610903455186

Wilson, L. (2009). Attention deficit and hyperactivity disorders. Retrieved from http://drlwilson.com/articles/attention_deficit.htm