Quickies

The Immune System

The immune system, which is made up of unique cells, proteins, tissues and organs, defends people against germs and microorganisms 24/7. In most cases, the immune system does a great job of keeping people healthy and preventing infections. But every so often problems with the immune system can lead to illness and infection.

What the Immune System Does

The immune system is the body’s main defense against infectious organisms and other nasty invaders. Through a series of steps called the immune response, the immune system literally attacks organisms and substances that assault our systems and cause disease. The immune system is made up of a vast network of cells, tissues, and organs that work in combination together to protect your body. The cells that are part of this defense system are white blood cells, or leukocytes. They appear in two basic types, which combine to seek out and obliterate the organisms or substances that cause disease. Leukocytes are produced or stored in numerous locations throughout the body, including the thymus, spleen and bone marrow. (For this reason, they are called the lymphoid organs.) There are also clumps of lymphoid tissue throughout the body, primarily in the form of lymph nodes, which house in a sense the leukocytes. The leukocytes socialize through the body between the organs and nodes by means of the lymphatic vessels. Leukocytes can also circulate through your blood vessels. In this way, the immune system works in a well-coordinated manner, like your own personal army to monitor the body for germs or substances that might eventually cause problems.

The two basic types of leukocytes are:

1. Phagocytes, which are cells that masticate invading organisms.

2. Lymphocytes, which are cells that allow the body to remember and continually recognize previous invaders and help the body destroy them.

Several different cells are considered to be phagocytes. The most common type is the neutrophil, which mainly fights bacteria. If doctors are worried about a bacterial infection, they might order a blood test to see if a patient has an increased number of neutrophils triggered by an infection. Other types of phagocytes have their own specific jobs to make sure that the body responds properly to a specific type of invader.

There are two kinds of specific lymphocytes: the B-lymphocytes and the T- lymphocytes. Lymphocytes start out in the bone marrow and either hibernate there in a sense and mature into B cells, or they leave for the thymus gland, where they mature into T cells. B-lymphocytes and T-lymphocytes have separate jobs to do. For example, B-lymphocytes are like the body’s military intelligence team, covertly seeking out their targets and sending defenses to lock onto them and kill. T cells are like the little soldiers, destroying the invaders that the intelligence team has identified.

Here’s how it works:

Antigens are foreign substances that invade the body. When an antigen is detected, numerous types of cells work together to recognize and respond to it. These cells trigger the B-lymphocytes to produce antibodies, which are specialized proteins that lock onto specific antigens. Antibodies and antigens fit together like a lock and key. Once the B-lymphocytes have produced antibodies, these antibodies continue to exist in a person’s body, so that if the same antigen is presented to the immune system at another time, the antibodies are already there to do their job and fight the antigens. That is why if someone gets sick with a certain disease, like chickenpox for example, that person typically does not get it again. This is also why we use immunizations to avert getting certain diseases. The immunization introduces the body to the antigen in a way that doesn’t make a person sick, but it does allow the body to manufacture antibodies that will then protect that person from future attack by the germ or substance that produces that particular disease. Although antibodies can recognize an antigen and lock onto it, they are not capable of destroying it without assistance. This is where the job of the T cells come into play. The T cells are part of the system that destroys antigens that have been tagged by antibodies or cells that have been infected or somehow changed. (There actually are T cells that are referred to as “killer cells.”) T cells are also involved in helping signal other cells (like phagocytes) to do their specific duties. Antibodies can also neutralize toxins (poisonous or damaging substances) produced by different organisms. Lastly, antibodies can activate a group of proteins that are also part of the immune system. They are called complement; they assist in killing bacteria, viruses, or infected cells.

All of these specialized cells and parts of the immune system offer the body protection against disease and infection. This particular protection is called immunity.

Humans have three types of immunity — innate, adaptive, and passive:

Innate Immunity:
Everyone is born with innate (or natural) immunity, a type of general protection that all humans have. Many of the germs that affect other species do not harm us. For example, the viruses that cause leukemia in cats or distemper in dogs don’t affect humans. Innate immunity works both ways because some viruses that make humans ill, such as the virus that causes HIV/AIDS, don’t make cats or dogs sick either.

Innate immunity also includes the external barriers of the body, like the skin and mucous membranes (like those that line the nose, throat, and gastrointestinal tract), which are our first line of defense in preventing diseases from entering the body. If this outer defensive wall is broken (like if you get a cut), the skin attempts to heal the break quickly and special immune cells on the skin attack invading germs.

Adaptive Immunity:
We have a second kind of protection called adaptive (or active) immunity. This type of immunity develops in time throughout our lifespan. Adaptive immunity involves the lymphocytes (as in the process described above) and develops as children and adults are exposed to diseases or immunized against diseases through vaccination.

Passive Immunity:
Passive immunity is in a sense “borrowed” from another source and it lasts for only a short period of time. For example, antibodies in a mother’s breast milk provide an infant with temporary immunity against diseases that the mother has been exposed to. This can help defend the infant against infection during the early years of childhood. Everyone’s immune systems are different. Some people never seem to get infections, whereas others seem to be sick all the time. As people get older, they usually become immune to more germs as the immune system comes into contact with more and more of them. That’s why adults and teens tend to get fewer colds than children because their bodies have learned to recognize and immediately attack many of the viruses that cause the common cold.

Things That Can Go Wrong With the Immune System

Disorders of the immune system can be broken down into four main categories:

1. Immunodeficiency disorders – primary or acquired disorders.

2. Autoimmune disorders – in which the bodies own immune system attacks its own tissue such as it would foreign matter.

3. Allergic disorders – in which the immune system overreacts in response to an outside antigen.

4. Cancers of the immune system.

Immunodeficiency Disorders:
Immunodeficiencies occur when a part of the immune system is not present or is not working appropriately. Sometimes a person is born with an immunodeficiency; these are called primary immunodeficiencies. Although primary immunodeficiencies are conditions that a person is born with, symptoms of the disorder sometimes may not show up until later on in life. Immunodeficiencies can also be acquired through infection or produced by drugs. (These are sometimes referred to as secondary immunodeficiencies.) Immunodeficiencies can affect B-lymphocytes, T-lymphocytes, or phagocytes. Acquired immunodeficiencies usually develop after a person has a disease, but can also be the result of malnutrition, burns, or other medical problems with that person. Certain medicines also can cause problems with the functioning of the immune system.

Immunodeficiencies caused by medications
Some medicines intentionally suppress the immune system. One of the drawbacks of chemotherapy treatment, for example, is that it not only attacks cancer cells, but other fast-growing, healthy cells, including those found in the bone marrow and other parts of the immune system. In addition, people with autoimmune disorders or who have had organ transplants may need to take immunosuppressant medications. These medicines can also reduce the immune system’s ability to fight infections and can cause secondary immunodeficiency.

Autoimmune Disorders:

In autoimmune disorders, the immune system mistakenly attacks the body’s healthy organs and tissues as though they were foreign invaders.

Autoimmune diseases include:

· Lupus – which is a chronic disease marked by muscle and joint pain as well as inflammation. The abnormal immune response may also involve attacks on the kidneys and other organs.

· Juvenile rheumatoid arthritis – this is a disease in which the body’s immune system acts as though certain body parts such as the joints of the knee, hand, and foot are foreign tissue and attacks them.

· Scleroderma – which is a chronic autoimmune disease that can lead to the inflammation and damage of the skin, joints, and internal organs.

· Ankylosing spondylitis – this is a disease that involves inflammation of the spine and joints, causing stiffness and severe pain.

· Juvenile dermatomyositis – which is a disorder marked by the inflammation and damage of the skin and muscles.

Allergic Disorders:

Allergic disorders occur when the immune system overreacts to the exposure of antigens in the environment. The substances that provoke such attacks are called allergens. The immune response can cause symptoms such as swelling, watery eyes, and sneezing, and even a life-threatening reaction called anaphylaxis. Taking medications called antihistamines can relieve most, but not all symptoms.

Allergic disorders include:

· Asthma – which is a respiratory disorder that can cause, breathing problems, and frequently involves an allergic response by the lungs. If the lungs are oversensitive to certain allergens (like pollen, molds, animal dander, or dust mites), it can trigger breathing tubes in the lungs to become narrowed, leading to reduced airflow and making it harder for a person to breathe.

· Eczema – this is an itchy rash also known as atopic dermatitis. Although atopic dermatitis is not necessarily caused by an allergic reaction, it more often occurs in kids and teens who have allergies, hay fever, or asthma or who have a family history of these conditions.

· Allergies of several types can occur in kids and teens. Environmental allergies (to dust mites, for example), seasonal allergies (such as hay fever), drug allergies (reactions to specific medications or drugs), food allergies (such as to nuts), and allergies to toxins (bee stings, for example) are the common conditions people usually refer to as allergies.

Cancers of the Immune System:

Cancer occurs when cells grow out of control. This can also happen with the cells of the immune system. Lymphoma involves the lymphoid tissues and is one of the more common childhood cancers. Leukemia, which involves abnormal overgrowth of leukocytes, is the unfortunately the most common childhood cancer. With current medications most cases of both types of cancer in kids and teens are curable.

Although immune system disorders usually cannot be prevented, you can help your immune system stay stronger and fight illnesses by staying informed about your condition(s) and working closely with your doctor.

Staff – Everythingantiaging.com

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Get out and walk

A nice long walk for about 60 minutes a day five days per week can increase what is called your maximal oxygen intake by as much as 25% within three months. This referred to as the Vo2 max and it’s the body’s ability to consume oxygen. This 25% increase is enough to turn back the clock for 12 years on a person; it can also add years of functional independence on a senior’s life because of the increased health benefits.

As someone ages, the body will lose, on average, 5 milliliters of oxygen per kilograms of body weight per decade. Because Vo2 max performance declines through the years, so does the amount of activities you can do without getting fatigued.

Frequent and high impact walking can at least slow this process down- if not reverse it!

When someone’s oxygen intake is not at optimal levels, it can really take a toll on his or her lifestyle and daily functionality. Aerobic exercise, which walking most definitely is, will help with Vo2 max and can extend independence and may also help fight stroke risk, obesity, some cancers and osteoporosis.

It’s no mystery that exercise like brisk walking or any aerobic activity for that matter can build muscle. This can help in recovery from injuries and prevent falls that elderly people typically experience. You can’t stop the age clock from ticking but if you take up frequent walking and aim to increase that oxygen intake, you will slow down the body’s aging process considerably.

The Team at i-Supplements.com

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Prevent Varicose Veins and Treat them Naturally

We all know them when we see them. Varicose veins are the bulging elongated veins usually found in the lower legs. These ugly, often painful veins occur when blood backflows in to them. Factors that may affect your chances of varicose veins are your family history, vein weakness, pregnancy, obesity, and excess fluid in the cavity lining of the abdomen. You may experience feelings of heaviness in the legs after standing or walking for prolonged periods, or in hot weather.

The good news is that there are natural remedies to address the condition of varicose veins. Most conventional treatment usually involves surgery or painful injections; these natural remedies are painless and non-invasive.

• Vitamin C helps maintain the integrity of the blood vessels and research has indicated that those individuals with higher levels of vitamin C have lower incidence of varicose veins.

• Butcher’s Broom Extract alters the levels of cyclic adenosine monophosphate, the intercellular signaler that degrades the venous tissue.

• Horse Chestnut Extract, which can be used both internally and externally, inhibits the venous enzymes that degenerate the vein wall. Just 300mg three times per day produces benefits within 12 days!

• Ginkgo Biloba decreases the levels of endothelial cells that detached from the vascular wall causing damage to the veins.

• Gotu kola stimulates wound healing and increases collagen synthesis. Additionally, gotu kola reduces the breakdown of connective tissue in blood vessels and reduces heaviness in the limbs, edema and foot swelling.

• Witch hazel ointment may also help combat varicose veins and should be applied at least three times a day for two or more weeks.

Staff – Everythingantiaging.com

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Bad, Healthy Foods - there is such a thing

When most people think about losing weight, they first think about altering their diets. i.e. switching out candy bars for those healthy granola ones. Sadly though, things just aren’t that simple! So many manufactures are twisting the nutritional content labels and words to trick people in a sense into eating their foods that they promote as being “healthy”. With the steady rise of the every day consumer’s nutritional knowledge, food makers are finding new ways to misconstrue product labels to benefit their profits. We as consumers need to be more careful to make sure we’re buying what we think we’re buying!

Here are some basic examples of the point I’m trying to make. These are examples of foods that have good-looking labels, but are not what they seem!

Granola Bars
200 Calories
15 g Sugar

Try eating this instead:
1 oz cheddar cheese with Triscuits
150 calories
5 g sugars

Am I the only one who has ever wondered what keeps a granola bar together? The answer: High-fructose corn syrup, which quickly raises blood sugar and cancels out most of the potential benefits that the granola, almonds and oats might give you. Switch over to good old-fashioned cheese and crackers, and you’ll trade sugar and calories for protein and fiber.

Yogurt Cup with Fruit on the Bottom
190 calories
30 g sugars

Try this instead:
Plain yogurt with fresh fruit mixed in
110 calories
15 g sugars

Yogurt and fruit can be a great way to start your day, but do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries.

Bagel with Cream Cheese
700 calories
40 g fat
13 g saturated fat

Try this instead:
Cheese omelet
425 calories
18 g
6 g saturated

Bagels are wack! The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but the excessive amount of cream cheese that most places add to a bagel turns your harmless breakfast sandwich into a monster! (A bagel with several tbsp. Of cream cheese can be deadlier than a Whooper!) The omelet swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein.

Dried Fruit
175 calories
45 g sugars

Try this instead:
Fresh fruit, like an apple, peach or berries (Freeze them for a frozen treat!)
70 calories
15 g sugars

OK, so dried fruit won’t totally derail a day of good eating, unless you down the whole bag of banana chips or craisins, but it’s far from being a harmless snack. First, because the dehydrating process sucks most of the volume from the fruit, you can eat cups of the stuff, and 600 calories later, still not feel any fuller. More troubling, though, is the fact that Sun-Maid and Ocean Spray add sugar to the fruit, making craisins closer to candy than Mother Nature’s original intention!

Fish Sandwich
600 calories
30 g fat
11 g saturated

Try this instead:
Grilled chicken or fish sandwich
300 calories
13 g fat
4 g saturated

Fish is good for you, except when it’s battered, fried, smothered in cheese, and bathed in massive amounts of tartar sauce! Make sure your next fish or chicken sandwich is grilled, dressed with fresh produce, and topped with a low-cal barbecue sauce, or even ketchup and mustard. (Or you could just leave it alone and eat it plain!)

Stick margarine (1 Tbsp)
100 calories
11 g fat
2.5 g saturated
2.5 g trans fat

Try this instead:
Whipped butter (1 Tbsp)
50 calories
6 g fat
1.5 g saturated

In their haste to remove saturated fat from butter, margarine makers created the margarine monster, which is a dangerous lipid called trans fat, with more dangerous links to heart disease than saturated fat! Pick up whipped butter instead; by whipping air into the spread, manufacturers decrease the caloric density of a tablespoon of butter, and they make it easier to top your toast. If you buy margarine, make sure it’s the type found in the tub, hopefully with an added bonus like omega 3’s  folded into the mix.

Staff – Everythingantiaging.com

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Energy Reserve

Just picture it, you’re in the middle of a long workout and wondering how in the world you’re going to muster up enough energy to finish. All exercisers have been there. It’s as though someone has unscrewed the cap and let all the fuel out of your tank.

There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session. If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply.

Water - is a calorie-free source of the fluid your body needs to keep going 24/7. There is no better way to compromise performance than to exercise while you’re dehydrated. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur in as little as 30 minutes of exercise, depending upon the environment and your intensity.
This increased heart rate, combined with inefficient cooling, causes your temperature to elevate. This not only compromises performance, but can lead to heat illness as well. Most experts recommend drinking at least a cup (4 to 10 ounces) of water every 15 minutes of exercise.

Energy gels -  are a relatively new alternative to traditional sports drinks or bars. They feel similar in texture to pudding and are easy to eat and easy for your stomach to digest. They typically contain about 70 to 100 calories and may also include caffeine and other ergogenic aids. Energy bars have been around forever and are eaten more often as a snack than as an energy replacement during exercise. Today, the market is saturated with numerous flavors and types, each with a different ratio of fats, carbohydrates and proteins.

Sports Drinks – Activities lasting longer than one hour can leave your body wanting more than just water. Sports drinks, which typically contain about 50 to 70 calories, plus vitamins and minerals, are an easy answer to both the fluid and carbohydrate drain that comes from prolonged activity. Research shows that runners and cyclists who consume a sports drink during races not only finish more quickly, but rate their exertion levels lower than those who consumed a placebo beverage. It is important to realize, however, that this was true only during longer-duration activities. You should be able to complete your 30-minute run or 45-minute step class without the aid of additional carbohydrates.

Natural Energy Supplements - Most natural energy supplements contain potent safe herbs and vitamins that will increase energy levels, endurance & stamina while also enhancing your mood & mental clarity. Natural energy products can do all this, while being healthy with little to no side effects. Natural energy supplements are healthier & digested better if you take them with food like they’re part of a meal or snack. Also, don’t mix them unless you know what you’re doing, find one or two that work well and leave it at that.

Staff – Everythingantiaging.com

Need energy? Grab one of our many natural energy supplements today at www.everythingantiaging.com!

Struggling to do push-ups?

The key to success in this exercise is correct form and also selecting a variation that is best suited for your current ability level. In doing so you will be able to complete this exercise both safely and effectively.

Push ups may not be the newest or most creative exercise known to man, but the reality is this no equipment necessary exercise is tried and true when it comes to strengthening the chest, shoulders, arms, and core.

Just starting out? A great beginner level option to start with is the bent knee push up technique. This variation allows you the opportunity to become more familiar with proper technique while still reaping the same muscle strengthening benefits as the traditional version of the exercise. If you notice any discomfort in the wrists you may opt to use dumbbells or grip handles instead of placing hands directly on the floor when completing this exercise in order to reduce the amount of stress being placed on the joints. Another great option that also helps to reduce joint strain is wall push ups which are completed in a standing position, but can be as effective as regular ones.

As you develop strength and become more comfortable with the mechanics of the above mentioned variations you may choose then to progress to the full version of the push-up.

For those looking for an increased challenge and twist on the traditional push-up, trying adding a single leg raise to the exercise or perhaps considering incorporating a portable piece of equipment, such as a stability ball.

Staff – Everythingantiaging.com

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Kid’s Fitness… What’s a Parent To Do?

It’s no secret that obesity has taken this country by storm and is a contributing factor to serious health conditions such as heart disease, diabetes, Syndrome X, hypertension and others. What is most upsetting is that this epidemic is seriously affecting our kids.  Serious issue enough that some people are even saying that this may be the first time parents will out live their children. Obesity is caused by a combination of over nutrition, inactivity and genetic predisposition. What can be done to protect our children from the terrors of this condition? Since there’s not much that can be done about the genes we’re born with, parents must focus their education and energy on the two elements they can control, eating and activity. This article will focus on the activity side of the equation.

When it comes to fitness, kids are not miniature adults. They have specific physiologic differences that make them unique. Therefore, their fitness programs and activities must be specific to their developmental stage and not just a watered down version of an adult’s. So, what’s a parent to do? Chronologic age is a difficult marker to use when deciding on fitness activities for kids. Children develop in stages. Some children reach a particular stage earlier than others.

2-5 Years of Age
Kids between the ages of two and five need social, physical, and intellectual interaction and development. These years are called the building block years, as they lay the foundation from which subsequent skills will grow. Free play, exploration, creativity, song and exposure to a variety of experiences is critical. Ever wonder why kids at this age can’t seem to sit still? They’re learning about their bodies and how to control them within the space they live. Instead of restricting this, confining them to a couch with a video playing, or enrolling them in extensive structured activities, channel the energy in a positive way and watch your young ones soar. They will tire out and eventually need a rest.

5-8 Years of Age
At this age, kids are building on the foundations that were created in the previous years and moving on to more complex movements and skills. Moving from hitting a stationary ball to one that is thrown, bouncing a ball with two hands to bouncing it with one, and progressing from a bike with training wheels to one without, are all milestones that are accomplished here. Kids at this age can play longer and harder than those at the earlier stage of development. They can actually follow multi-task directions (e.g., run to the cone, jump up and down three times, then run back to me) and enjoy playing in a group more.

Get out there and get your kids active and have a good time!

Staff – Everythingantiaging.com

Check us out at www.everythingantiaging.com.

Battling Boredom In The Gym

Are you finding it difficult to get out of bed in the morning for your daily walk? Are you making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity—such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate a stale routine. If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean.

Make Simple Changes – When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure with a rock-climbing class (starting on an indoor wall, then moving to the real thing as your skills improve).

All in Good Company – Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner—you’re much less likely to skip a workout if someone is waiting for you.

Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means that you’ll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.

Challenge Yourself - Many exercisers work out simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning. Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.

Add Variety – Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program should include elements of cardiovascular exercise, weight training and flexibility.

Fun Gadgets – Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.

It is ok to Take a Break – Sometimes you really do need time off. In that case, cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites.

Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out.

Staff – Everythingantiaging.com

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Vitamin D

Vitamin D is creating a lot of buzz amongst the health conscience community.  Vitamin D plays a role in maintaining healthy bones, but the sunshine vitamin also helps prevent certain cancers, cardiovascular disease, diabetes, chronic pain, and neurological disorders.

In the dark, cold winter months, especially if you live in the northern half of the U.S., you are probably lacking vitamin D.  Research suggests that about half of all men and women and up to 70% of children are Vitamin D deficient.

Individuals at highest risk for vitamin D deficiences include:

- Anyone who lives in a cold climate.

- Children and older adults

- Those with dark skin

- Individuals who are overweight or obese

Increasing vitamin D to at least 400 IU per day is the best way to boost vitamin D in the absence of sunlight, and here’s how to do it.

Few foods naturally contain high levels of vitamin D.  Eggs and mushrooms are a good source of vitamin D, as well as milk and other dairy products like cheese and yogurt.  Some 100% fruit juices, spreads, and cereals are also fortified with this vital nutrient.

Staff – Everythingantiaging.com

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Warming Up Prior To Workouts Is Key

Suppose you were told that you only had to add an extra 5 – 10 minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?

Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and, consequently, his or her overall health.

What happens in your body? -  When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles.
Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:

- Leads to efficient calorie burning by increasing your core body temperature

- Produces faster, more forceful muscle contractions

- Increases your metabolic rate so oxygen is delivered to the working muscles more quickly

- Prevents injuries by improving the elasticity of your muscles

- Gives you better muscle control by speeding up your neural message pathways to the muscles

- Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood

- Improves joint range of motion

- Psychologically prepares you for higher intensities by increasing your ability to focus on exercise

Where to Begin – Your warm-up should consist of two phases:

- Progressive aerobic activity that utilizes the muscles that you will be using during your workout

- Flexibility exercises

Make the Time – To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Staff – Everythingantiaging.com

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