Natural Way Health Blog

Biomarker 2 – Strength

Here’s the problem:

As we age, we lose whole motor units (a measurement of muscle). In cross-sectional studies, it’s been estimated that over the 40-year span between age 30 and 70, people experience a 20 percent decrease in the number of motor units in their thigh, for example. Similar decreases are sustained in both large and small muscle groups all over our body.

Gradual muscle loss is the catalyst for a number of other age-related changes in your body. These adverse changes are . . .

• a slowdown in your metabolism
• a steady increase in body fat
• a declining aerobic capacity
• a reduced blood-sugar tolerance
• a continuing loss in bone density

So how do we prevent or reduce the loss of muscle.

• We exercise what we have – use it or lose it
• we give the body the nutrition it deserves and requires – protein, fats and oils, carbohydrates, Vitamins and Minerals
  • we either get these elements from our diets (good quality natural food) and supplement where necessary with concentrated food source supplements
• we take regular and frequent light exercise
  • walking,
  • breathing – deep cyclical breathing is hugely important and beneficial
  • mobility – exercise the joints and muscles through their full range of movement
  • control exercises – practice manual and physical tasks that require fine muscle control – knitting,
• make exercise a priority – 10 minutes walking twice a day is enough for most people to improve their health

Muscles will only strengthen if the exercise adds:

• Resistance e.g. adding more weight
• Number of repetitions with a particular weight
• Number of sets of the exercise

Again the saying Use it or lose it is just about where it is at.

Water – I’ve Had enough

We all know we should be drinking at least 6-8 glasses of water a day.  How are you doing?  If you aren’t there yet, set a concrete goal for yourself to add a few more glasses.  We have found it helpful to make it really clear (example: 3 glasses by noon, 3 by 6 pm).  Also, drink a glass first thing in the morning your body will thank you for it.  Here are some essential water facts:

About 71% of the earth’s surface is covered by water.  With all this water out there, why are most people not drinking as much as they should?  Water is vitally important in order for humans to function properly, since every system of the body depends upon this sustaining substance.  In fact, about 50-65% of your body is made up of water.

A person can only survive for about 3 days if they don’t drink any fluids.  Drinking soda, coffee, or juice will keep you alive, but you need pure water if you want to be as healthy as you can be.

Reduces the Risk of a Heart Attack
A study at Loma Linda University discovered that people who drink 5+ glasses of water daily were less likely to die from heart disease than people who drank less than 2 glasses a day.

Helps with Weight Loss
Water helps your metabolism to work properly.  One of the main jobs of the liver is to convert the fat your body stores into energy.  If the kidneys aren’t getting enough water, then the liver has to do their work along with it’s own and the result is that it can’t metabolize fat as efficiently.  Water also gives you the energy and hydration needed for exercise.  If your muscles have the proper amount of water, they will contract more easily which means your workout will be more effective and beneficial.  It’s also true that many people think they’re hungry when their body is actually thirsty for water!

It’s Good For Your Body and Brain
Your body is constantly using up water.  Even minor dehydration can result in headaches, fatigue, lack of concentration, and irritability.  Drinking water can wash these symptoms away!

Keeps Your Skin Healthy
Water is important for preventing dry skin and acne.  It flushes impurities out of your skin.  As a result, your complexion is clear and your skin is healthy.

Keeps your Muscles and Joints in Good Shape
Your joints and muscles are mainly lubricated and cushioned by water. You can prevent fatigue and muscle cramps by drinking plenty of water before, during, and after hard work or exercise.

Cuts down on Disease and Infection
Drinking water can help you to avoid kidney stones and reduce your risk of getting urinary tract infections.

Helps Maintain Proper Digestion
If you don’t drink enough water, the pancreas doesn’t work efficiently, acids in the stomach are not properly neutralized, and intestine functions are hindered.  This can lead to constipation, false appendicitis pain, colitis pain, and hiatus hernia.   Drinking a glass of water, at least a half an hour before mealtime will greatly help the digestion process.  Also, proper water intake can prevent heartburn.