Joint Replacement Expert: Exercisers in Their 40s and 50s Should ‘Agercise’ Their Workouts

November 21, 2017  
Filed under Health & Wellness

Sprains and strains are painful, but avid exercisers often see them as little more than a nuisance.

Robert Klapper, MD, calls them something else: a blessing.

“It’s a wake-up call,” said  Klapper, co-director of the Joint Replacement Program at Cedars-Sinai. “It’s your body whispering rather than shouting at you.”

These injuries are warnings that if you keep doing what you’re doing, you could do major damage. “We need to listen to our bodies,” said Klapper, “especially as we get older.”

“Aging is a lot like what happens to a bungee cord,” he said. “You get the cord from the store and it’s new, elastic and stretchy. Leave it out in the sun or the rain, or take it to the beach—over time, it won’t behave in the same fashion. Our bodies are the same way: The collagen that gives us our elasticity dries out over time.”

When our bodies lose elasticity and can no longer accommodate a movement through stretching, sprains, strains, and other injuries are the result.

But that’s not an excuse to give up working out. Your body still needs exercise—it just needs different types of exercise than it used to.

According to  Klapper, the solution is “agercise.”

Klapper encourages physical activity, but urges people to be smart about it. The sport you loved playing in college might not be the best option as you age. Water aerobics and other pool activities are excellent for adults, especially as they get into their 40s and 50s. These workouts allow you to build muscle without hammering on precious cartilage.

They aren’t enough for women concerned about warding off osteoporosis, however. For that you’ll need to come out of the water. Klapper recommends tai chi: slow, graceful movements performed in a focused and flowing manner with low impact on the joints.

Klapper has seen many patients who work out with professional trainers and end up with injuries because they work through pain. If an exercise hurts, stop immediately. It’s a sign you’re doing damage to your body. If parts of your body regularly hurt or the pain doesn’t go away, consult your doctor. Don’t ignore the pain. You could end up needing surgery or other serious interventions.

Klapper divides exercise into two categories: nurturing and abuse.

“We all love the abuse,” he said. “Tennis. Skiing. Running. But keep in mind that you don’t get younger from exercise, and you don’t lose weight from exercise alone. Weight loss requires changes in your eating, not just moving more.”

As you age, you should ease up on the abuse. For nurturing, Klapper loves the pool, bikes, elliptical machines and mat Pilates. He’s opposed to treadmills, lunges, squats, stair machines, and weights for the lower extremities.

“When you’re 50, I’m only going to let you have one abuse,” he said. “Hiking. Racketball. Tennis. Pick one.”

 

Women Suffer Insomnia Way More Than Men

November 7, 2017  
Filed under Health & Wellness

Far more women than men suffer insomnia or chronic sleep trouble and middle-aged women suffer most of all according to a just released international study.

 

Women are 40% more likely than men to “always” sleep badly.

 

This figure rises to 55% in middle age (aged 45-54) when the gender gap hits its peak, as does the number of women who report “always” sleeping badly.

 

By contrast, there is barely any difference in the level of sleep problems among women and men aged 18-24 when both genders are also least likely to report chronic sleep troubles.

 

This research comes after a survey of 4,279 Britons and Americans was conducted by pollsters YouGov on behalf of the meditation and sleep app Calm.com.

 

“Our own user data suggest that far more women than men are looking for help getting to sleep,” says Alex Tew, co-founder of Calm, which many users rely on to help them sleep.

 

While 70% of Calm’s users are women, no less than 85% of listeners to the app’s popular Sleep Stories (or bedtime stories for grown-ups) are female, according to Calm’s own data, compared to just 15% male.

 

“I certainly see more women with sleep trouble than men,” says Dr Steve Orma, a clinical psychologist and insomnia specialist whose talk on sleep science and advice is one of Calm’s 30+ Sleep Stories.

 

14% of all female respondents to Calm’s poll report ‘always’ having sleep trouble, compared to just 10% of male.

 

17% of middle-aged women (aged 45-54) always have such difficulty versus just 11% of men the same age.

 

40% of women compared to 31% men across all ages have sleep trouble either ‘always’ or ‘often’ 75% of women across all ages sleep badly either ‘always’, ‘often’ or “sometimes’ compared to 63% of men.

 

There are several possible reasons that so many more women than men sleep badly says Dr. Steve Orma.

 

“One is hormones – such as estrogen and progesterone – which fluctuate more in women.” Such fluctuations can cause physical discomfort, which in turn can disturb sleep.

 

Hormonal changes can also cause mood changes and intensity both anxiety and depression says Orma. “All those things can disturb sleep.”

 

Indeed, for various reasons, women get diagnosed with anxiety and depression about twice as often as men do says Orma. Depression can either increase or decrease the amount someone sleeps, while anxiety tends to disrupt sleep.

 

Other factors include pregnancy and children.

 

“Pregnancy involves a lot of discomfort,” says Orma. “You have an increased need to urinate. It can also cause breathing difficulties during sleep, such as sleep apnea.”

 

Having young children can also often disturb sleep. Newborns are usually bad for both women and men but even nowadays suggests Orma women still tend to take more responsibility for getting up at night and child-raising in general.

 

Restless leg problem – whether related to pregnancy or not – is also more common in women says Orma. “And that’s something that also disturbs sleep.”

 

“People in general start sleeping worse when they get older and sleep becomes lighter, particularly in the latter part of the night,” says Orma. “But for women specifically the menopause and resulting hormonal fluctuations and hot flushes can be another cause of sleep problems.”

 

Six Reasons That Women Sleep Worse Than Men

 

• Greater fluctuations in hormones like estrogen and progesterone causing discomfort.

• Anxiety and depression are twice as common for women.

• Pregnancy and the associated discomfort.

• More responsibility for newborns and young children.

• Restless leg syndrome – women get it more.

• The menopause brings more hormone fluctuations, hot flushes.

 

 

Psychologist’s Three Top Tips For Women With Insomnia

 

With women more than men, it’s important to identify any biological factors (such as hormones, pregnancy, menopause, etc) causing insomnia says Dr. Steve Orma, a clinical psychologist, insomnia specialist and author of the book, “Stop Worrying & Go To Sleep.”

 

His top tips are:

 

1. Seek to determine the cause of the sleep trouble: i.e., is it psychological or is there something biological or hormonal going on?

2. Seek treatment based on the specific cause: e.g. CBT-I (cognitive-behavioral therapy for insomnia) and/or medical treatment for the biological issue.

3. Maintain good sleep habits over time (based on what you learn from CBT-I).

https://blog.calm.com/relax/tips-for-women-with-insomnia

Friday, November 3

November 3, 2017  
Filed under RESOURCE GUIDE

Friday, November 3

F. Scott Fitzgerald’s “The Last Tycoon,” Charles Dickens’ “The Mystery of Edwin Drood” and Jane Austen’s “Sanditon” are among literary works left uncompleted when their famous authors died. Many writers request such unfinished works be destroyed. Literary executors, from the ancients who published Virgil’s (unfinished) “Aeneid” to Max Brod who released “Amerika,” “The Trial” and “The Castle” after Franz Kafka’s death, often ignore those requests. But when fantasy author Terry Pratchett, creator of the “Discworld” series, died earlier this year, his executors had his computer hard drive crushed by a steamroller, just as Pratchett asked.

The word tycoon comes from a word meaning “great lord” in what language?
A) Arabic
B) Hungarian
C) Icelandic
D) Japanese

Previous answer: At the request of Prince Edward, Duke of Wessex, Andrew Lloyd Webber and Tim Rice wrote “Cricket” in 1986 for Queen Elizabeth II’s 60th birthday.

TRIVIA FANS: Leslie Elman is the author of “Weird But True: 200 Astounding, Outrageous and Totally Off the Wall Facts.” Contact her at triviabitsleslie@gmail.com.

Saturday, November 4

In 1896, George R. Mann won a commission to design a capitol building for the state of Montana, to be built in Helena. A year later, over allegations of corruption, the committee that awarded the commission was disbanded and Mann’s design was abandoned for one that would cost less. In 1899, Arkansas was soliciting designs for a new capitol building. Mann submitted the plans he’d drawn for the Montana project, won the job, and built his elegant, neoclassical capitol in Little Rock instead.

The first woman elected to the U.S. Congress was Jeannette Rankin from which state?
A) Arkansas
B) Montana
C) New York
D) Pennsylvania

Previous answer: The word tycoon comes from the Japanese word taikun (“great lord”) used to describe a rich, powerful person without royal blood.

TRIVIA FANS: Leslie Elman is the author of “Weird But True: 200 Astounding, Outrageous and Totally Off the Wall Facts.” Contact her at triviabitsleslie@gmail.com.
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Trivia Bits- Thursday, November 2

November 2, 2017  
Filed under RESOURCE GUIDE

Thursday, November 2

In the 1940 Disney film “Pinocchio,” Cliff Edwards provided the voice of Jiminy Cricket and sang the classic “When You Wish Upon a Star.” A vaudeville performer in the 1920s and ’30s, Edwards — also known as “Ukulele Ike” — recorded standards from the “Great American Songbook,” accompanying himself on the ukulele. He also performed an early version of “Singin’ in the Rain” in “The Hollywood Revue of 1929,” an MGM musical comedy showcase that featured Jack Benny, Laurel and Hardy, and a 23-year-old Joan Crawford.

Andrew Lloyd Webber and Tim Rice wrote a short musical called “Cricket” to mark what occasion?
A) First ICC Cricket World Cup (1975)
B) Queen Elizabeth II’s 60th birthday (1986)
C) Olympic Summer Games in London (2012)
D) 200th anniversary of Lord’s cricket grounds (2014)

Previous answer: The brown recluse spider has a violin-shaped mark on its back.

TRIVIA FANS: Leslie Elman is the author of “Weird But True: 200 Astounding, Outrageous and Totally Off the Wall Facts.” Contact her at triviabitsleslie@gmail.com.

 

Trivia Bits – Wednesday, November 1

November 1, 2017  
Filed under RESOURCE GUIDE

Wednesday, November 1

Goliath birdeater tarantulas (Theraphosa blondi) are the largest spiders on earth, weighing a little less than half a pound with leg spans of 11 inches and bodies nearly 5 inches long. They sometimes eat birds, but they prefer frogs, toads, lizards and rodents. Arachnophobes need not fear! You’re unlikely to encounter one of these beauties unless you happen to be trekking in the Amazon rainforest at night (they’re nocturnal). Some people do seek them out, though. Then they roast them and eat them as snacks.

The brown recluse spider has a mark in what shape on its back?
A) Heart
B) Star
C) Thumbprint
D) Violin

Previous answer: “Treehouse of Horror XVIII” is most recent of the annual Halloween episodes on “The Simpsons.”

TRIVIA FANS: Leslie Elman is the author of “Weird But True: 200 Astounding, Outrageous and Totally Off the Wall Facts.” Contact her at triviabitsleslie@gmail.com.