Top Foods to Fight Inflammation

Foods that fight inflammation - Harvard Health

Inflammation is a natural body function that protects us from injury and illness. If it goes on too long, it can become harmful, especially among “older” adults. Chronic inflammation is linked to a wide range of health issues, including cancer, heart disease, diabetes, arthritis, depression and Alzheimers’s.

Foods that flight inflammation include:

Tomatoes
Olive Oil
Vegetables such as broccoli spinach, kale, collards
Almonds, walnuts and other nuts
Fatty Fish (salmon, tuna, sardines)
Fruit including berries, cherries, apples, and oranges
Green tea, possibly coffee
Turmeric, ginger, garlic, chia seeds

How much of the above list you can get into your daily and weekly dietary intake.

Exercise – It’s the Law!

Last week the province of Ontario entered a state of emergency and sent everyone the above Emergency Alert on their phones to ensure everyone got the message. A stay at home order is in effect and we are only to leave home for 4 essential purposes:

  1. Food
  2. Health Care
  3. Exercise
  4. Work

As a Fitness professional I love this message – we need to exercise, it is essential to our health and well being and it is being recognized as such in this message! Yes, we cannot exercise in the gym together, but we do need to exercise!!

The World Health Organization recently released a new set of exercises guidelines for keeping fit during quarantines and lockdowns.

https://www.firstpost.com/health/who-releases-physical-activity-guidelines-for-keeping-fit-during-quarantine-lockdowns-9081481.html

Guideline For Adults

According to WHO stats, one in four adults are not getting enough physical activity. Adults between the age of 18-64 years old should do anywhere between two and a half hours to five hours of moderate-intensity physical activity. Alternatively, they can also do one and a half hour to two and a half hours of vigorous-intensity physical activity throughout the week.

The same advice applies to adults who are 65 years and older. Adults in both categories should also undertake muscle-strengthening activities at moderate or greater intensity two times a week. However, for adults older than 65 years, they should also do exercises that improves their balance and prevent falls. Walking alone is not enough.

Leading an unhealthy, sedentary lifestyle can cause all-cause mortality, cardiovascular disease mortality and cancer mortality and incidence of cardiovascular disease, cancer and type-2 diabetes and puts you at greater risk of death from COVID-19

The Journal of American Geriatrics recently released a Call for Action due to risk of increased inactivity during the COVID-19 outbreak in people over the age of 59.

Before the pandemic the average persons step count was 6,000 per day.

During a 14 day stay at home quarantine, the average step count dropped to just 1,500 steps per day. That is a 75% decrease! That resulted in 4% reduction in fat free body mass (i.e muscle tissue) and an 8% loss in muscular strength!

The truly frightening part of this is that a 2 week of post-rehabilitation training sessions failed to rebuild the lost muscle!

We all need to be taking this time to ensure that we are getting our daily exercise. Walking alone is not enough. Ensure that if you are walking that it is a brisk walk with a rate of perceived exertion of 6-7 out of 10. We also must include a minimum of 2 days/week of strength training and some balance.

Have you fallen out of your exercise routine and need to get going again? Here are some suggestions:

  1. Join one of our Zoom classes
  2. Check out my YouTube channel for some great workouts to do at home on your own
  3. Send me a message for some individualized help for things you can do while safely staying at home.

Remember to get your daily exercise in – it’s the law and it’s good for you too!

Take Care of Yourself

Watch this ad, Take Care of Yourself, produced by DocMorris of Germany. The short video follows a man who is deciding to do just that … take care of himself.

It’s wonderful, and it never gets old. The video inspires all of us … young or not-so-young … to get up and work hard to take the necessary steps to improve our overall health.

Loosely translated from German, the advertisement’s description says: 

“This year is the best gift of all that we are fine and healthy. That is why your health is also a matter close to our heart. So that, especially at Christmas, you can take care of what really matters in life: to spend carefree time with your family and loved ones. DocMorris wishes you and all your relatives a happy and unforgettable celebration. Stay healthy!”

The Year 2020 has been a challenging one, but one I believe has made many of us appreciate our health more than any other year. Enjoy your holiday season and celebrate your own health as we hopefully turn the corner to a brighter and even healthier new year.

Screen Time

Screen Time for Kids Puts Powerful iOS Monitoring Tools and Use  Restrictions in Parents' Hands - MacStories

Between our phones, tablets, computers and TV’s… the average person will spend over 10 hours each day in front of their screens! It’s important to make sure we give our eyes and minds a break periodically throughout the day. Meditation, listening to classical music, and taking a walk outside are all great options! My dogs ensure that I never miss a daily walk outside and they always seem to know when I have been sitting too long. What is one of your favourite things to do when you need a refresher?

Pound for Pound

Does the key to anti-ageing lie in our bones? | Human biology | The Guardian

Very cool fact: Pound for pound, your bones are 4x stronger than concrete. Keep your bones healthy by continuing to do weight-bearing exercises.

Strength training is an excellent way to stimulate bone growth, along with running, skipping, jumping or hoping.

When was the last time you jumped??

Veggies

Roasted Vegetables - Recipe for Easy Roasted Vegetables

Do you know how easy it is to roast your veggies? Preparing your veggies this way is super simple to do and is an easy way to set yourself up for success! Put your favourite veggies on a cookie sheet lined with foil. Drizzle extra virgin olive oil and sprinkle with salt and pepper. Roast at 425 degrees for 10 minutes. Season again with salt and pepper. These are great all by themselves, and also to use in your omelets! I love red peppers and broccoli! What are some of your favourite vegetables to roast?

September is around the corner – what Habits are you focusing on?

September and Back to School is always a time in our house to take a closer look at our goals and routines. You are not likely heading back to school but the change of seasons is a good time to take a closer look at our goals and routines and adjust to new activities. The weather will be starting to change and our summer activities will shift. What are your goals for the fall and what habits do you need to adjust as the fall sets in?

Gardening and Sleep

“Besides looking beautiful, a garden can do wonders for the health and wellness of the gardener. When you get your hands in the dirt, it can actually help improve health challenges from which many people suffer.”

I came across this article and thought it was worth sharing for all of you who love to garden and for those of you who don’t, you might reconsider as it has many health benefits.

If all you are growing is more aggravated about not getting enough sleep, try gardening. This is a great article from Summer Winds Nursery that digs up details on how working the soil can improve your mood, mental acuity and sleep — plus the 10 top stress-busting plants with pro tips on how to make them flourish.

Click here to read the full article from Summer Winds Nursery (USA).