What happens to the connective tissue in my body as I age?Connective tissue, such as ligaments and tendons, are inherently stiffer with aging. This is the result of an age-related loss of tissue water content and maturation of the collagen in ligaments and tendons. In addition, many systemic diseases can make these tissues stiffer. As a result,... Full Post
How can I prepare fast and healthy meals at home?Here's how you can plan a quick and healthy meal:
- Limit mid-week meal menus to three to four stand-alone foods that cover all of the Macro-nutrients:
Carbs in the form of pasta, grain, potatoes, etc.
Primary-colored fruits and vegetables... Full Post
How can excess fat affect my health?Fat is not just hanging around innocently. It is a metabolically active organ producing hormones and chemicals that negatively affect our body's function and can make disease worse. Fat produces hormones that cause high blood sugar (resistin), high blood pressure (angiotensinogen), inflam... Full Post
How do I perform stretching exercises?Some stretch exercises use a flexibility strap to aid in the stretch, while others use only your body. Stretches should feel like a gentle pull, not sharp pain. Hold all stretches for 30 seconds. Toward the end of the 30 seconds, you will feel your muscles relax more and give you more of... Full Post
What happens to my bones as I age?Our bones are made of a dense outer cortex and a spongy inner matrix of boney arches and bridges called trabeculae. When we age, we lose a number of these trabeculae. After age 40, women lose bone twice as fast as men at a range of 1.5 -- 2 percent per year. This rate increases to 3 percent... Full Post
How can I protect my cartilage as I exercise?Aging cartilage is a big problem in the general population, but it can be especially vexing for the master athlete who has no time or inclination to be slowed down by the pain or swelling that often accompanies cartilage that is "running out." Keeping cartilage healthy is a real balancing... Full Post
How should I stretch my hip flexor muscles?The following hip flexor stretch will give you a general approach to the lower body. Remember, as always, hold each stretch for 30 seconds, repeat four times, and never bounce.
1. Start by standing with feet together.
2. Step forward onto the right leg while keeping your knee aligned above... Full Post
What foods are good sources of protein?
Foods high in protein include:
• 7 grams of protein per ounce
• Breast: 30 grams per 3.5 ounces
• Thigh: 10 grams per ounce
• Drumstick: 11 grams per ounce
• Wing: 6 grams per ounce
• 22 grams per 3.5 ounces
• Chop: 22 grams per 3 ounces
• Ham: 19 grams per 3 ounces
•... Full Post
How do my muscles change as I age?The changes seen in our muscles as we age are largely the result of loss of muscle cells, decreased size of muscle fibers, and increased muscle stiffness. Most of the muscle changes seen with aging are caused by the loss of lean muscle mass, or sarco penia. Full Post
Is fitness more important than weight?A recent study in the Journal of the American Medical Association found that for overall health, fitness was more important than fatness. This means that even if you are carrying a few extra pounds, taking the steps to get fit will benefit your overall health more than losing weight but r... Full Post
What happens to my heart as I get older?As you grow older, your heart adjusts. These adjustments come with trade-offs, leaving your heart more vulnerable to disease and other problems. Your maximum heart rate, heart muscle contractility (the ability of cardiac muscle fibers to contract), and the amount of blood coming out of your... Full Post
What is hip arthroscopy?
Hip arthroscopy is surgery of the hip using tiny 1cm portals, a 70 degree camera and small instruments. The surgery appears small on the outside but we are able to perform complex procedures on the inside.
Common problems treated by hip arthroscopy include hip labrum debridement and repair, iliopsoas... Full Post
Does shoulder replacement surgery help both pain and mobility?All shoulder replacement procedures, resurfacing, hemi-arthroplasty or total shoulder replacement are primarily performed for pain relief. End-stage shoulder arthritis can rob people of comfort, sleep and function. Often, depending on the mobility of the shoulder prior to surgery and the type of... Full Post
Why does the body need carbohydrates?Contrary to popular diets, carbohydrates (carbs) are not the enemy. The cells of your body use circulating glucose to make energy at rest and during exercise. Not only do your cells need carbohydrates but your brain is entirely dependent on carbs for energy. Carbs help maintain blood glucose... Full Post
How can hypertension or high blood pressure affect my heart?When blood pressure increases, our hearts adjust by pumping harder. This is because the arteries -- the blood vessels that take oxygen-rich blood away from the heart and deliver it to our bodies -- become stiffer and less flexible with age. This stiffening and loss of flexibility causes blood... Full Post