Increasing Muscle Mass Over the Years

As people age, appearances not only change but critical muscle mass can be loss that helps maintain good health. Sarcopenia is an age-related loss of muscle mass. According to Douglas Paddon-Jones in his article "More Muscle = Less Disease" sarcopenia can cause a 1% total muscle mass loss for every year after the age of 40. Muscle loss can cause it to be harder to lift objects, walk or maintain balance throughout the day. Sarcopenia makes it more difficult to stay physically active which causes an overall increase in chronic disease. 

To maintain muscle mass throughout the years, it is critical to consume protein and have an exercise routine. Douglas Paddon-Jones suggests for adults that struggle with sarcopenia that they consume at least 80 g to 90 g of protein a day. If you are a male or are physically active, talk with your doctor about consuming more protein than the recommended amount. If you suffer from kidney disease or another disease make sure to talk to your doctor because your protein intake may need to be limited. Protein intake can be made easier by focusing on getting 25 g to 30 g of protein at each meal and having protein-rich snacks. A breakfast that contains protein is essential for maintaining consistent intake. Some of these protein-rich sources could be chicken, pork, salmon, beans or soy nuts. Supplements such as whey protein or bars may be taken if you are unable to get enough protein. When choosing a supplement make sure it states that it has all essential amino acids. 

In regards to exercise and muscle mass maintenance it is important to make sure to stay active. Resistance training via lifting weights, yoga, pilates or resistance bands is a way to increase muscle mass. If you are choosing to lift weights to build muscle mass, it is imperative to build upon the amount of weights you are lifting and add additional repetitions and sets when training. This technique is called progressive resistance training and after doing this for a few months, sarcopenia sufferers could see a few pounds increase in muscle mass according to Douglas Paddon-Jones. 

Sources: 

http://bottomlineinc.com/muscle-less-disease/

https://www.oxborochiro.com

Tips for a Healthy Summer for Children

Research has shown that childrens' health actually declines in the summer despite images of children playing in the yard and eating fresh fruits and vegetables. According to Brenda McLaughlin in her article "Healthy Summer for Kids Turning Risk Into Opportunity" the school year provides structure for physical activity and dietary needs, especially for families who may not have access to regular meals during the summer. A sample of approximately 5,380 kindergarteners were used to detect changes in body mass index during the school year and summer. This study found that during the summer months the surveyed children gained weight at a rate of two or three times faster in the summer than the school year. The reasoning behind this is speculated to be because school limits the amount of time for eating snacks and allots structured time for physical activity.

Beyond physical health reasons alone, research has shown how nutrition and physical activity can positively affect learning. Children typically show a decline in their educational knowledge in subjects such as reading and mathematics during the summer months. Healthy habits and learning have a close connection, and there are a few steps that can be taken to ensure that children retain their overall health during the summer months.

In an interview with Dr. Stephen Pont, he reconfirms the data that children tend to gain weight during the summer months because of mindless eating, less activity and later bed times. Shae Gawlak in her article "Top Ten Summer Healthy Tips for Kids" states that children should get between 8-10 hours of sleep at night in order to fully recover from activity and heat. Dr. Pont suggests that families should take advantage of schools' playgrounds, parks and summer camps. Families can do activities together such as taking walks, playing games or going to a gym. Children should get at least 60 minutes of physical movement each day.

Shae Gawlak suggests that children should never skip breakfast and make sure their plates are at least half full with fruits and vegetables. When playing outside children should reach for water instead of soda, especially to prevent heat exhaustion. Children partaking in activities such as rollerblading, biking and skateboarding should wear safety equipment to prevent injuries and whether it is sunny or cloudy, they should wear sunscreen.

Summer is a great time for children to continue to gain health and knowledge. It is critical to incorporate healthy meals into daily routines, physical activity and making sure they are getting adequate sleep. These steps will help children continue to be healthy in the summer and throughout the year.

Sources:

http://www.edweek.org/media/nslahealthysummers-blog.pdf

http://www.fit2bekids.com/top-ten-summer-healthy-tips-for-kids/

https://www.oxborochiro.com

Healthy Seeds to Add to Your Diet

Seeds are a healthy additive to diets because of all the nutritional benefits they contain. Seeds are typically filled with vitamins, minerals and healthy fats that are essential to maintaining good health. When buying seeds it is best to store them in the refrigerator and if they need to be ground, it is suggested to grind them yourself to maintain freshness.

Chia seeds are classified as a superfood that have a long history of more than 500 years according to the website wholeliving.com. They make a great addition to smoothies, yogurt, soups, baked goods and can be added to thicken products. These tiny seeds are a superfood because of the omega-3 fats, antioxidants, fiber and protein they contain. According to Nick Harris-Fry, a few tablespoons of chia seeds will give you approximately a third of your recommended daily fiber.

Pumpkin seeds or pepitas are a wonderful addition to salads, smoothies, soups or can be eaten by themselves. These seeds contain unsaturated fats, protein and zinc. Although pumpkin seeds may come shelled, the shell contains most of the fiber and the seed has most of the nutrients so when eaten together they provide many health benefits. 

Hemp seeds are considered a protein powerhouse because they contain 10 grams of protein in just a few tablespoons according to Nick Harris-Fry. These seeds can be added to salads, baked goods or even be made into hemp milk which is a great alternative for those who are intolerant to dairy products. Hemp is a source of all essential amino acids according to Terri Coles in her article titled "10 Healthy Seeds to Add to Your Diet".

Flaxseeds also known as linseeds are a wonderful seed to add to your diet for additional fat, protein and fiber. Ashley Pettit states that these seeds can have an anti-inflammatory effect in the body. These seeds can be added to cereal, baked goods and smoothies to increase the nutritional value of these items. Flaxseeds can be used to replace eggs in a recipe. You can use one ground tablespoon of flaxseed and three tablespoons of water to create this egg alternative. Flaxseeds should be ground up and refrigerated before being added to anything because if they are whole, they cannot be undigested and will not give you the full nutritional value. 

Sunflower seeds have a long history of being filled with antioxidants and vitamins, especially vitamin E. They can be eaten as a snack or added to salads to increase your protein and fat intake. Sunflower seeds can be blended into a butter that is a great replacement for those who cannot have peanuts or almonds. These seeds are typically easier for people to digest and can even be sprouted in water to increase digestibility. 

Sesame seeds can be found on hamburgers bun but can also be a delicious addition to many foods such as sushi, other breads or fish. Tahini sauce is made from these small and flavorful seeds which can be added to salads, hummus and other dishes. Sesame seeds packs in minerals, amino acids and other vitamins.  

Sources:

http://www.coachmag.co.uk/healthy-eating/5385/healthy-seeds-and-how-to-eat-them

http://www.huffingtonpost.ca/2014/10/02/healthy-seeds_n_5921822.html

http://www.wholeliving.com/135967/pantry-primer-6-seeds-add-your-diet#27383

http://www.onegreenplanet.org/vegan-food/seeds-to-pair-with-greens-for-a-high-protein-meal/

Sun Safety

According to the American Academy of Dermatology sun safety is critical for protecting skin against signs of aging and risk of developing cancer. Everyone should apply sunscreen any time they are exposed to the sun's rays because one in five Americans will receive a skin cancer diagnosis at some point. The AAD has helpful guidelines for safety in the sun. 

Experts suggest finding shaded areas during 10 a.m. and 2 p.m. because of the strong rays the sun emits in that time period. When you are in areas with water, snow or sand it is important to exercise more precaution because the sun's rays are reflective. It is best to wear protective items such as pants, hats, sunglasses and long-sleeved shirts to block the rays when outside. 

It is imperative to use a minimum of SPF 30, waterproof, Broad Spectrum (UVA/UVB protection) sunscreen throughout the year. When applying sunscreen most people do not use enough. According to the AAD, it is recommended to use at least 1 oz. of sunscreen to cover parts of your body that will be exposed. 15 minutes before stepping outdoors, apply sunscreen in order for it to fully dry. Remember to reapply suncreen at least every 2 hours or after sweating and swimming since sunscreen tends to rub off. While it would seem that a higher SPF would protect against more harmful rays, the AAD assures that SPF 30 blocks 97 percent of the sun's rays. Higher SPF's may protect against more but no sunscreen can block all of the sun's rays. Remember to buy new sunscreen at least every three years and throw away bottles with past expiration dates. Sunscreen is not recommended for children under the age of 6 months, and infants also should not be exposed to the sun. If infants are outdoors, you can shield them from the rays by dressing them in protective clothing. When infants are fully covered, make sure that they do not get overheated and remember to give them liquids to keep them hydrated.

If you find yourself in a situation where you get sunburnt, there are a few ways to treat it. It is important to stay hydrated by drinking liquids and try taking a cool bath to reduce your overall body heat. You can use moisturizer or hydrocortisone cream to decrease skin dryness and discomfort from the sunburn.

Although Vitamin D is a critical vitamin for your health, the sun is not the only way to obtain this vitamin. Vitamin D supplements can be taken or added through food choices. There has been speculation as of late that sunscreen can be toxic, but the AAD assures that any side effects from sunscreen does not outweigh the risk of developing skin cancer. 

While following all these safety regulations it is also important to do a self-check of one's body or see a dermatologist every year to see if there have been changes in skin, moles or bleeding. 

Sources: 

https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs