Twenty-First Century Aging - A Modern Guide To Good Health Into Your Golden Years! Featuring expert advice on Nutrition, Fitness, Lifestyle, Leisure, and Social Wellness for retired adults

Five Examples Where Bigger Really Is Better

In circumstances where financial investment is involved, size often equates to value.

For example, when shopping for a diamond ring, steak, boat, RV, or house. The more expansive the item is in size, the easier to justify the price.

With your body and good health, there are also factors where bigger really is better!

Change is just a factor of life in the post-retirement body, some for the better, others not so much. Because your health and movement management needs shift with age, so should your daily habits. This means springing for the larger “deluxe model” is, sometimes, the better value!

Below are five examples of things where going big produces the best bang for your good-health buck:

While taking BIG steps when you walk gets you where you want to go in less time, taking larger steps also increases stability by creating surface area (reducing fall risk), minimizes shock transferred to the joints, and produces functional linearity in your muscles – which naturally maintains flexibility.

Though your overall calorie needs diminish as you age, your need for a BIGGER protein ratio on the plate becomes more critical. Shifting to a higher percentage of protein to carbohydrates improves blood sugar stability and promotes satiation (helping you feel fuller, faster, and longer) while providing your body with the vital amino acids to keep your muscles strong and healthy.

Taking in BIGGER breaths when you inhale and prolonging the exhale vastly improves energy levels, enhances mental focus, reduces stress/anxiety, and even helps you fall asleep faster! In addition, virtually all things life within your body are oxygen-driven, so when you provide your body with a sufficient supply, the efficiency in which these systems operate is significantly improved.

BIG muscles are not just for show! In this context, there is a vast difference between muscle development and muscle over-development. Muscles developed properly through structured strength exercises maintain a healthy density, which is not the same as volume (like for bodybuilders). This density protects you from injury, facilitates movement, provides structural alignment/support, and increases energy metabolism.

BIG movements produce BIG results! Therefore, it is important to seek out strength exercises involving multiple joints (presses, rows, squats, deadlifts, etc.) and regularly work your body as a whole unit. This approach is more mechanically efficient than single-joint or machine exercises, and the benefits of keeping the brain in sound control of your movement are vastly improved.

For many, seeking moderation or minimizing resource expenditures with age is a natural compulsion. However, just like with picking out that ideal house, RV, or even selecting a cruise ship for that next vacation – sometimes bigger is just better!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Hernia’s and Exercise – What You Should Know

Statistically, around 10% of Americans will develop a hernia throughout their lifetime (men & women). Often, because hernias can be asymptomatic, many will never know they have it.

But, unfortunately, for others, very serious and even life-threatening complications can arise, mandating immediate medical treatment.

So, what is a hernia? The graphic below shows the six most common types of hernia.

Each is best described as a protrusion of the intestines through a weakened or structurally compromised area within the abdominal wall.

Causes for hernias vary from development at birth, extreme exertion, surgical incision sites, through rapid weight loss. In most adults, hernias are best treated through healthy lifestyle habits, including; regular exercise, maintaining a healthy body weight, and eating foods that are non-irritating to the digestive system.

However, in some extreme cases, it becomes medically necessary to repair hernias surgically. A repair is most often done by inserting a mesh material into the compromised area to reinforce the abdominal wall (alternately, the weakened muscle tissue is sutured closed). This resolves the issue in most cases, and the person can live a normal/healthy lifestyle.

A consideration for choosing a mesh-type repair over a traditional muscle suturing is that up to 30% of hernia mesh repairs can develop complications, including recurrence and chronic pain at the repair site.

So, can you still exercise if you have a hernia or a hernia repair?

What can you do? What shouldn’t you do?

Not only can you exercise – YOU MUST!

The caveat is you must choose exercises that avoid lifting extremely heavy poundage (typically 50+ pounds for most adults), stretching the abdominal wall (such as hyper-extension exercises), and positional lifting that involves having your feet spaced wider than shoulder-width apart.

Why you MUST exercise to manage hernia involves developing and maintaining strength within the abdominal wall. The stronger these muscles are/become, the better job they do at containing the contents of your organ cavity and preventing/limiting protrusion.

Hernias can be made worse without regular strength exercise and have an increased risk of complications.

The best practice approach for choosing hernia-safe exercise is to work with loads less than 50 pounds in repetition ranges of 8 – 20 utilizing free-form/full-body exercises.

Free-form exercises (body weight, TRX, cable, band, ball, kettle bell, dumbbell, etc.) are many times more efficient than machine training and passively recruit your abdominal core muscles to provide spinal support as you produce force.

Exercising in this fashion allows you to functionally train your core muscles without doing traditional abdominal exercises like sit-ups or crunches, which could worsen the problem.

Finally, it is best to always follow guidance/direction from your doctor regarding exercising with any medical condition. Due to the varying levels of severity with many types of hernias, your physician may have specific guidance relevant to your situation.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com

Minnesota Surfin’

Once upon a time, in the land of palm trees and sunny beaches, there lived a senior husband and wife, Kimo and Leilani. They were avid surfers who had spent their entire lives riding the waves of beautiful Hawaii. But one day, an unexpected twist of fate led them to move to the landlocked city of Minneapolis, Minnesota.

Kimo and Leilani were determined not to let their love for surfing fade away, even if they were miles away from the ocean. They figured that Minnesota, with its countless lakes, would surely offer them some wave-riding opportunities. So, armed with their surfboards, sunblock, and a ton of enthusiasm, they set off on their quest to find the perfect surf spot in their new home.

As they arrived at one of the many picturesque lakes in Minneapolis, they couldn’t help but chuckle at the sight of people ice fishing in the winter wonderland. Undeterred by the frozen surroundings, Kimo and Leilani donned their wetsuits and waded into the icy waters, surfboards in hand.

With a determined look in their eyes, they paddled out onto the frozen lake, imagining themselves riding the waves of their dreams. The locals passing by couldn’t help but stop and stare in disbelief as they witnessed this tropical couple attempting to surf on a frozen lake.

Kimo caught a glimpse of a small hill covered in snow nearby and had a brilliant idea. He pointed excitedly to Leilani and yelled, “Leilani, look! I’ve found the perfect wave!” Leilani, always up for an adventure, followed his gaze and burst into laughter.

The couple raced towards the snowy slope and hopped onto their surfboards, using them as makeshift sleds. With whoops of joy and laughter, they slid down the hill, pretending they were riding the most epic waves of their lives. They didn’t mind the icy cold or the bewildered looks from onlookers—they were simply happy to be enjoying their new home in their own unique way.

As the seasons changed and the ice melted, Kimo and Leilani discovered a whole new side to their surfing adventures. They realized that paddleboarding on the calm lakes of Minnesota was a great way to stay connected to the water. They glided along the serene waters, reminiscing about the crashing waves of Hawaii and making the locals smile with their enthusiasm.

Kimo and Leilani became local legends, known as the “Surfing Seniors of the Frozen North.” They brought joy and laughter wherever they went, reminding everyone that sometimes, it’s not about the destination but the spirit of adventure that matters.

And so, Kimo and Leilani proved that even in the unlikeliest of places, waves of laughter and joy can be found. Their hilarious surfing escapades in Minneapolis became the stuff of legends, spreading smiles and warm memories throughout the land of frozen lakes and snowy hills.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Recovery Eats – Using Nutrition To Expedite Healing

Just as your body’s nutrition needs change with various body composition goals, performance demands, and stages of life, your nutrition needs also change when recovering from a traumatic illness or medical event.

For example, if you decide to become an endurance athlete (i.e., marathon, duathlon, triathlon runner). There is a particular nutrition protocol that would provide fuel and recovery unique to extended bouts of physical demand.

Your focus would be on an electrolyte-rich diet with an exceptionally high carbohydrate-to-protein-to-fat ratio, so much so that it would promote fat storage in most people who are not experiencing high energy demand. Yet, most athletes that eat this way are lean performance machines!

Having a significant medical event also changes your body’s nutrition needs, and more significantly so than most are aware.

When your body is distressed, the need for very simple to digest/nutrient-dense foods dramatically increases, while your need for caloric significance becomes moderated. So, if you are in a position of recovering from a medical event, using the information below will make a significant difference in how quickly your body heals.

EAT YOUR GREENS: Vegetables such as kale, spinach, arugula, mustard greens, and Swiss chard contain exceptionally high levels of nutrients shown to dramatically reduce inflammation while providing a significant boost in immune function. They can be served steamed, in soups, added to salads, lightly sauteed, or even added to items such as meatballs, omelets, or pasta sauce. Aim for 2-3 servings per day while you are in recovery.

BUMP UP THE PROTEIN: When your body is recovering from trauma such as injury or surgery, your need for quality protein increases significantly. This is because proteins contain amino acids that your body utilizes to rebuild damaged cells. The best sources shown to aid in the recovery process of body tissues are eggs, fish, liver, and poultry, such as turkey or chicken. These proteins provide essential building blocks and are excellent sources of vitamin-A, vitamin B-12, zinc, iron, selenium, the amino acid glutamine, which aids in cell protection, and the amino acid arginine, which improves circulation. At least one of these proteins should be the center of each of a minimum of three daily meals measured at .50 grams of protein per pound of body weight daily (i.e., a 150-pound person would eat 75 grams of protein per day @ 25 grams per meal x 3 meals).

GET MORE OMEGA-3’s: Foods high in Omega-3 fatty acids, such as salmon, walnuts, mackerel, flax seeds, and chia seeds, play a significant role in promoting wound healing, boosting immune function, and aid in the reduction of inflammation. A component of the foods within this category should make its way into at least two of three meals daily. The nuts and seeds complement various salads, and the salmon is highly versatile and can be made in numerous ways (grilled, roasted, steamed, in salads, as a salad, patties, burgers, etc.) to create culinary diversity.

DON’T MISS YOUR BERRIES: These little super-foods not only make for a tasty treat, but berries such as blueberries and raspberries in particular, are also incredibly high in vitamin-c, anti-oxidants like anthocyanins and contain phytochemical compounds that provide strong anti-inflammatory, anti-viral, and immune-boosting effects. These can easily be added to morning breakfast and topped with granola or enjoyed by the handful as a healthy snack or light dessert after a meal. 2-3 servings daily during your recovery period will reward you righteously!

GO CRUCIFEROUS: Vegetables in this category, such as cauliflower, broccoli, brussels sprouts, and kale, are all high in compounds known as glucosinolates. These compounds are synthesized in your body into potent sub-cyanate compounds that enhance immune function, suppress inflammation, and aid the body in eradicating infected cells. At least one of these vegetables should appear in a minimum of two daily meals as you recover. These veggies go well in soups (using natural bone-broth bases), stews, salads, steamed or sautéed on the side, or even a healthy yogurt-based dip!

Just as there are foods to gravitate toward when you are recovering, there are some foods you should seek to avoid as they may hamper your recovery.

– Avoid anything containing simple sugars (candy, confections, bakery goods). Sugar enhances inflammation, can amplify pain, and slows healing

– Stay away from alcohol – it is both a diuretic (dehydrates your cells) and a toxin that taxes your body’s systems, slowing healing and recovery.

– Hold off on red and high-fat meats – not only are these MUCH higher in calories, the digestive issues (constipation) that can often come with pain medication or anesthesia can also be made worse in trying to process these proteins.

– Approach dairy with caution – though dairy is usually a good source of protein, it can be a source of stomach upset and promote other digestive issues (such as constipation) while also taking pain medication or after anesthesia.

*Footnote; as your stomach can tolerate it, snacking on items that contain active probiotic cultures (yogurt, sauerkraut, kefir, etc.) will help to restore digestive flora health.

– Limit your salt intake – elevated levels of sodium, while your body is recovering from trauma or a significant medical event, have been linked to increased risk of stroke, cardiovascular events, and unsafe increases in blood pressure.

Though it is always the best-case scenario to remain in perfect health and avoid medical issues altogether, this isn’t the reality of life for most. However, though you cannot always avoid illness, injuries, or medical procedures, with a bit of diligence, you can enjoy the powerful benefits of medicinal foods!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com

When Opposites Attract – Balanced Movement

The science of muscle development and movement goes far beyond the concept of aesthetics, vanity, and athletic performance.

At the fundamental level, muscular development within the human body (especially with age) becomes more of a function of maintaining balance and synergy.

Below is an illustrated example of just a few of the many detrimental changes that muscular imbalances can cause to your body over time if left unaddressed.

Some of the more common muscular imbalances are:

Protracted (rounded shoulders)
Forward head
Anterior/posterior pelvic tilt
Kyphosis (rounded/humpback)
Knee adduction (knock knees)

The good news is most all of these are preventable with targeted exercise!

The bad news is, should one choose to forego exercise in this state, abnormal joint wear, inflamed joints, diminished range of motion, chronic pain, and even elevated fall risk are assured outcomes.

How this happens:

Most commonly, postural distortions develop over time and result from sedentary behavior, immediately followed by repetitive movement-related activity, and seated vocations.

Since virtually everything happens in front of you, the muscles on the front side of the body commonly experience over-development/tightness, while the muscles posterior (back of your body) become weak, and synergy is lost.

For those who experience prolonged bouts of sitting (more than 40% of waking hours), hamstrings and hip flexors become over-tight due to keeping the knees flexed/bent. Combined with weakened quadriceps (thigh muscles) it becomes difficult to completely straighten the knee.

Left unaddressed, this causes enormous problems in the lower back, hips, and knee joints, while compromising walking mechanics and the ability to stand from a seated position. To fix, strengthen the quadriceps muscles & stretch hamstrings/hip-flexors.

How this works:

For simplicity sake, we will use the elbow as an example:

This simple hinge joint is flexed (bent) by the two primary muscles on the front side of the upper arm, known as your biceps.

To straighten the elbow, the three muscles on the back side of the upper arm, known as the triceps, fire and push your arm straight.

Which of these two muscle groups would you guess to be the most crucial to keep functionally strong?

If you guessed triceps, you would be correct!

Why? There are two typical outcomes of weak triceps; elbow pain and shoulder pain. This is because your body will re-learn pushing mechanics (especially with age & low-exertion activity) and shift the emphasis for this movement from the elbows to the shoulders (which is a prime contributor to protracted/forward shoulder posture).

This concept applies to virtually all of the joints within your body. As the muscles on one side of a joint accelerate, you will have opposing muscles seeking to decelerate and stabilize.

To maintain proper synergy, these muscles each must be properly exercised! Unfortunately, this process is not automatic and mandates strength exercises for proper function.

*FIT FACT: (the muscles on the back-side of your body on average need 30% more strength exercise than those on the front!)

What this means for you, if you are not currently participating in strength exercises, the content of this article should provide compelling evidence as to why you should.

However, if you are exercising, it is essential to emphasize strengthening agonist/antagonist (pushing/pulling) muscles equally. Do not get stuck in the common rut of only training what you can see (front of body muscles).

Your efforts and calculated diligence will reward you with healthy/pain-free joints and empowered movement!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com

Organic vs. Non-Organic Food: Debunking the Myths and Understanding the Differences

The debate between organic and non-organic food has been a contention among consumers and experts.

Organic food has gained popularity in recent years due to claims of being healthier and more environmentally friendly.

However, some skeptics argue that organic food is a marketing ploy. In this article, we will delve into the topic of organic vs. non-organic food, examining the key differences between the two and shedding light on the potential benefits and drawbacks of each.

Organic food refers to agricultural products grown and produced using organic farming methods. These methods rely on natural fertilizers, crop rotation, and biological pest control while avoiding synthetic pesticides, genetically modified organisms (GMOs), and growth hormones. On the other hand, non-organic food is produced using conventional farming practices, which may involve synthetic fertilizers, pesticides, and other chemical additives.

One primary factor that drives consumers to choose organic food is the perception that it is healthier. Organic food proponents argue that it contains fewer harmful chemicals and pesticides, which may reduce the risk of certain health conditions.

While studies have shown that organic produce tends to have lower pesticide residues than non-organic produce, the health benefits remain debatable. The impact of pesticide residues on human health at the levels found in non-organic food is still uncertain and requires further research.

Moreover, the nutrient content of organic and non-organic food is similar. Multiple studies have indicated no significant difference in the nutritional composition between the two types of food. Both organic and non-organic food can provide essential vitamins, minerals, and macronutrients for a balanced diet.

One of the key arguments in favor of organic food is its perceived positive impact on the environment. Organic farming practices promote soil health, biodiversity, and water conservation. By avoiding synthetic fertilizers and pesticides, organic farming minimizes chemical runoff, which can pollute water sources. Additionally, organic farms often employ crop rotation and natural fertilizers, which can help improve soil fertility and reduce soil erosion.

On the other hand, non-organic farming methods may rely heavily on synthetic fertilizers and pesticides. While these chemicals can increase crop yields, they also pose environmental risks. Runoff from non-organic farms can contaminate waterways, harm aquatic life, and contribute to the overall degradation of ecosystems.

However, it’s worth noting that conventional farming methods have made significant progress in recent years, with the development of integrated pest management strategies and precision agriculture techniques that aim to reduce chemical usage and increase sustainability.

Organic food often comes with a higher price tag compared to non-organic alternatives. The increased costs are primarily due to the labor-intensive nature of organic farming and the limited availability and demand for organic products. This can make organic food less accessible to lower-income consumers, potentially limiting their ability to make healthier choices.

The choice between organic and non-organic food ultimately depends on personal preferences, dietary needs, and budgetary considerations. While organic food may offer some environmental benefits and potentially lower pesticide residues, its health benefits remain inconclusive.

Non-organic food, when produced sustainably, can also be a part of a healthy diet while being more affordable and accessible to a broader population.

It is essential to prioritize a well-rounded and balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, regardless of whether they are organic or non-organic. Additionally, supporting local farmers, whether organic or conventional, can contribute to a more sustainable and resilient food system.

Below are some examples of foods that are best to source organically and a list of non-organic options that are considered healthy and suitable.

*any redundancies in the lists are reflective of alternate sourced foods from independent farms, co-ops, privately grown/raised, etc. which non-organic may be considered an acceptable option

Organic Options (Proteins, Fruits, and Vegetables):

Chicken (skinless, boneless)
Turkey breast (skinless, boneless)
Grass-fed beef
Salmon
Cod
Shrimp
Tofu
Lentils
Quinoa
Collard greens
Kale
Mixed berries (blueberries, raspberries, strawberries)
Apples
Pears
Peaches
Beets
Mustard greens
Broccoli
Bell peppers
Tomatoes
Cucumbers
Carrots
Celery
Spinach
Mixed salad greens (lettuce, arugula, etc.)

Non-Organic Options (Proteins, Fruits, and Vegetables):

Eggs
Yogurt
Cottage cheese
Milk (dairy or plant-based)
Canned tuna
Ground beef
Veal
Pork tenderloin
White rice
Oats
Bananas
Oranges
Grapes
Pineapple
Avocado
Cauliflower
Cabbage
Onions
Garlic
Mushrooms
Sweet potatoes
Zucchini
Green beans
Peas
Corn

In conclusion, the organic vs. non-organic food debate is complex and multifaceted. Consumers should consider their values, budget constraints, and health concerns when choosing the food they consume.

By staying informed and making mindful decisions, individuals can contribute to a healthier and more sustainable food system for themselves and the planet.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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About The Author: Joe Carson

Joe Carson is a personal trainer with over 20 years of experience. He holds two Bachelor of Science Degrees, and is certified by the National Academy of Sports Medicine (NASM) as a Personal Trainer (CPT), Fitness Nutrition Specialist (FNS), Certified Nutritionist (CN), and Functional Aging Specialist (FAS). He is also a certified Rocksteady Boxing coach and Silver Sneakers instructor.

Joe has worked with clients of all ages and fitness levels, but he specializes in working with seniors. He is the creator of the Senior Strong program, which is a nationally recognized senior fitness program. The program focuses on functional fitness, which is designed to help seniors maintain their independence and quality of life.

Joe is a passionate advocate for senior fitness. He believes that regular exercise is essential for seniors to stay healthy and active. He is also a strong believer in the power of fitness to improve mental health and well-being.

Joe is a published author and educational/motivational speaker. He has been featured in American Fitness Magazine, The Fitness Journal Magazine, and The Training Edge Magazine, and has spoken at numerous conferences and events.

Joe is a dedicated and experienced personal trainer who is committed to helping his clients reach their fitness goals. He is a valuable asset to the senior fitness community.

Here are some of his accomplishments:

Featured in American Fitness Magazine January 2018. “Changing Old-School Thinking on Seniors Fitness & Exercise”.
Nationally Ranked Top-10 Personal Fitness Trainer nationally Men’s Fitness/Shape Magazines
Author of the book “Your Body Your Life Yourself – Knowledge Is Power”
Speaker at numerous conferences and events on the topic of senior fitness
Member, State of Arizona Falls Prevention Coalition
Adjunct instructor NASM/ACE Certified Personal Trainer programs at Tulsa Community College/Community Care College
Featured video contributor Livestrong.com (50+ videos)
Author, hundreds of blogs, articles, social media posts, and newsletters
Founder Age-Well Arizona and Twenty-First Century Aging

I have made it my mission in life to make a lasting positive impact on the lives of such a deserving population and in what many consider a self-destructing world. My hopes are that the many-many-many hours of research and composition of the articles on this site are meaningful, inspiring, and educational for each of you.

By caring for your body the way you expect it to care for you through the utilization of these tools, you are assured to enjoy the quality and quantity of retirement that you have worked so hard for!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com