Wellness - Twenty-First Century Aging

The Healing Power of Laughter: Health Benefits and Ten Chuckle-Worthy Jokes

Laughter truly is the best medicine, and it’s not just a saying! Research has shown that humor and laughter have remarkable health benefits, especially for seniors and baby boomers.

In this article, we explore the incredible advantages of humor, from boosting mental well-being to enhancing physical health.

BONUS: As a reward for sticking with me until the end, there are ten chuckle and share-worthy jokes sure to put a smile on your face!

The Impact of Laughter on Mental Health:

Laughter is a powerful antidote to stress, anxiety, and depression. For seniors and baby boomers, maintaining good mental health is vital for overall well-being.

Here are a few of the ways humor can positively impact mental well-being:

Stress Relief: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals, reducing stress levels and promoting relaxation.
Mood Enhancement: Engaging in humor and laughter can boost your mood, alleviating sadness and anxiety.
Social Connection: Sharing laughter strengthens social bonds, combats loneliness, and creates a sense of belonging.
Cognitive Function: Humor stimulates the brain, improving cognitive abilities such as memory, creativity, and problem-solving skills.

Physical Health Benefits of Laughter:

Laughter not only uplifts the mind but also positively impacts physical health.

Here are just a few of the ways humor can benefit the body:

Immune System Boost: Laughing increases the production of antibodies and activates immune cells, strengthening the body’s defense against illnesses.
Pain Relief: Laughter releases endorphins, natural painkillers that can temporarily alleviate discomfort and chronic pain.
Cardiovascular Health: When we laugh, our blood vessels expand, increasing blood flow and improving cardiovascular function.
Muscle Relaxation: A good belly laugh can release muscle tension, promoting relaxation and reducing; physical stress.

Now, let’s add some laughter to your day!

(if you don’t think my jokes are funny, have a goofy laugh anyway!)

Why don’t scientists trust atoms? Because they make up everything!
I asked the librarian if they had any books on paranoia. She whispered, “They’re right behind you!”
What do you call fake spaghetti? An impasta!
I used to hate facial hair, but then it grew on me!
What do you call a snowman with a six-pack? An abdominal snowman!
Did you hear about the mathematician who’s afraid of negative numbers? He’ll stop at nothing to avoid them!
How does a penguin build its house? Igloos it together!
What did one hat say to the other hat? “You stay here; I’ll go on ahead!”
I went to buy some camouflage trousers, but I couldn’t find any.
Why don’t skeletons fight each other? They don’t have the guts!

Laughter truly has remarkable benefits for improving mood, quality of life, and even good health.

So, take a moment to find joy in the lighter side of life. Share a laugh with friends and loved ones, and remember, laughter is a gift that keeps on giving!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Staying Active Indoors: 20 Fun Ideas for Keeping Moving When You Can’t Get Outside

We know sometimes the weather can be a bummer and keep you indoors, especially in the heat of summer. But don’t worry; I’ve got you covered with a list of 20 enjoyable activities to stay physically active even when Mother Nature has other plans.

So, put on your exercise clothes, lace up those shoes, and get that body moving!

Dance Party: Clear space, put on your favorite tunes, and dance like nobody’s watching. It’s a fantastic way to get your heart rate up and have a blast.

Indoor Walking: Create an indoor walking track by walking laps around your home or apartment building. Count your steps or challenge yourself to beat your previous record. No space? A quick-pace walk-in-place is another great alternative for getting moving, raising the heart rate, and taking away that feel-good energy boost!

Yoga and Tai Chi: Explore the calming and gentle practices of yoga or tai chi. Look for beginner-friendly videos online or join a local class.

Chair Exercises: Stay seated and work out those muscles with chair exercises. Many workout routines can be modified to accommodate seated positions. If possible, blend with standing exercises in a ratio of 50/50 and use the chair for support if necessary.

Indoor Gardening: Bring the outdoors inside by tending to your plants or starting an indoor garden with herbs or small potted plants. It’s a great way to stay active while enjoying some greenery. Stage these in a place where you can stand while tending to or harvesting.

Stairs Workout: If you have stairs at home, use them to your advantage. Incorporate stair exercises into your routine, like stepping up and down or doing calf raises on a step.

Resistance Band Training: Grab a set of resistance bands and explore various exercises that can be done in the comfort of your home. They’re compact, affordable, and great for building strength.

Indoor Swimming or Water Aerobics: Look for local community centers or gyms with indoor pools that offer swimming or water aerobics classes specifically designed for older adults.

Balloon Volleyball: Inflate a balloon and play a fun game of seated balloon volleyball with friends or family. It’s a great way to have fun and get moving without the risk of injury. A simple string or ribbon taped across the room can act as a net.

Indoor Bowling: Set up a small bowling game in your hallway using empty water bottles and softballs. It’s a fun way to work on your aim and coordination.

Home Workout Videos: Explore the wide variety of workout videos available online or through DVDs. You can find a workout that suits your needs and preferences, from low-impact cardio to strength training.

Puzzle Games: Engage your mind and body with puzzles that require active participation, such as jigsaw puzzles or puzzle mats involving physical movement. Incorporate a 5-and-stand practice; for every five pieces you place, you stand and walk five laps around the table before going again.

Indoor Golf Putting: Set up a mini golf putting green in your living room or hallway. Practice your putting skills and challenge yourself to improve your score.

Virtual Fitness Classes: Many fitness studios and community centers now offer virtual fitness classes you can join from the comfort of your home. Explore options like yoga, Zumba, or even online dance classes.

Active Video Games: Bust a move with dance video games or try virtual reality fitness games that can get you up and moving in a fun and interactive way.

Chair Yoga: Look for chair yoga classes or videos designed for older adults. These exercises can help improve flexibility, balance, and overall well-being.

Indoor Cycling/Biking: Invest in a stationary bike or use a stationary bike at your local gym. Cycling is a low-impact workout that can be enjoyed indoors, rain, or shine.

Mall Walking: When the weather is bad, head to your local shopping mall and join others for a morning or afternoon stroll. It’s a safe and climate-controlled environment perfect for walking and people-watching. Use a pedometer to keep track of distance and watch the time to work to improve your pace.

Active Cleaning: Turn your chores into a workout! Engage in activities like vacuuming, mopping, dusting, or scrubbing to get your heart rate up while keeping your living space clean.

Brain-Body Workouts: Engage in activities that challenge your mind and body, like ballroom dancing, table tennis, or learning a new instrument. These activities promote coordination, cognitive function, and physical fitness.

Remember, staying physically active offers numerous mind and body benefits, regardless of the weather.

Choose activities that you enjoy and that are suitable for your fitness level, always listening to your body.

Stay active, have fun, and keep your eyes on the prize, no matter what the weather brings!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

15 Superfoods That Kick Bad Cholesterol to the Curb and Boost Your Good Cholesterol!

When managing your cholesterol for good health, your diet plays the most significant role in maintaining a healthy cholesterol profile, regardless of genetics.

What is cholesterol, and what is the difference between HDL and LDL?

HDL (high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol are two types of cholesterol found in our bloodstream. While they both play a role in the body, they affect our health differently.

HDL cholesterol, often called “good” cholesterol, helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it can be broken down and eliminated from the body. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease because it helps prevent plaque buildup in the arteries.

On the other hand, LDL cholesterol, often called “bad” cholesterol, can contribute to plaque development in the arteries. When LDL cholesterol levels are high, it can lead to the buildup of fatty deposits in the artery walls, restricting blood flow and increasing the risk of heart disease and stroke.

Having high HDL cholesterol levels is generally considered beneficial for cardiovascular health, while high LDL cholesterol levels are considered detrimental. However, it’s important to note that the overall balance of cholesterol in the body and other factors such as inflammation and triglyceride levels also play a role in determining heart disease risk.

Maintaining a healthy HDL and LDL cholesterol balance is crucial for cardiovascular health.

Lifestyle factors such as a healthy diet, regular physical activity, avoiding smoking, and managing weight can help regulate cholesterol levels.

What are the ideal numbers?

Healthy cholesterol ranges can vary depending on individual factors such as age, gender, and overall health.

General guidelines for healthy cholesterol levels:

Total Cholesterol:

Desirable: Less than 200 mg/dL
Borderline high: 200-239 mg/dL
High: 240 mg/dL and above

LDL Cholesterol (Bad Cholesterol):

Optimal: Less than 100 mg/dL
Near-optimal: 100-129 mg/dL
Borderline high: 130-159 mg/dL
High: 160-189 mg/dL
Very high: 190 mg/dL and above

HDL Cholesterol (Good Cholesterol):

Desirable: 60 mg/dL and above (higher is better)
Poor: Less than 40 mg/dL for men, less than 50 mg/dL for women

Triglycerides:

Desirable: Less than 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
Very high: 500 mg/dL and above

Now that we understand what cholesterol is and what ideal numbers for good health would be, let’s dive into 15 delicious and nutritious foods that can help you lower bad LDL cholesterol and promote the superhero HDL cholesterol:

Avocado: Creamy and oh-so-delicious avocados are packed with heart-healthy monounsaturated fats. They not only raise good cholesterol levels but also lower bad ones.

Oats: Start your day with a bowl of whole-grain oats. Rich in soluble fiber, oats work wonders in reducing LDL cholesterol. Plus, they keep you full and energized throughout the morning.

Olive Oil: Swap out unhealthy fats with extra virgin olive oil. This golden elixir contains monounsaturated fats that help lower bad cholesterol levels while increasing the good cholesterol in your body.

Fatty Fish: Dive into a seafood feast with fish like salmon, mackerel, and trout. These oily fishes are rich in omega-3 fatty acids, raising your HDL levels, lowering triglycerides, and reducing the risk of heart disease.

Nuts: Go nuts for nuts! Almonds, walnuts, and pistachios are brimming with healthy fats, fiber, and plant sterols—snack on a handful to improve your cholesterol profile and support a healthy heart.

Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber, which binds to cholesterol and helps eliminate it from your body. Add these mighty legumes to your soups, salads, and stews for a heart-healthy boost.

Berries: Sweet, vibrant, and packed with antioxidants; berries like blueberries, strawberries, and raspberries are rich in polyphenols. These compounds can help raise HDL cholesterol and protect against heart disease.

Dark Chocolate: Yes, you read it right! Satisfy your sweet tooth with a moderate amount of dark chocolate (70% cocoa or higher). Dark chocolate contains flavonoids that improve blood flow, lower blood pressure, and increase HDL cholesterol.

Spinach: Popeye knew what he was doing! Spinach is a leafy green powerhouse loaded with lutein, fiber, and plant sterols. Incorporate spinach into your salads, smoothies, or sautés for a heart-healthy boost.

Garlic: Not only does garlic add a flavorful punch to your dishes, but it also contains allicin, a compound that may help lower bad cholesterol and prevent blood clots.

Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat bread. They are packed with fiber and nutrients that can lower bad cholesterol and reduce the risk of heart disease.

Green Tea: Sip your way to a healthier heart with a cup of green tea. This delightful beverage is loaded with antioxidants called catechins, which have been shown to improve cholesterol levels.

Soy: Incorporate soy-based foods like tofu and edamame into your diet. Soy contains plant sterols that help block cholesterol absorption, lowering LDL levels.

Pomegranate: Bursting with vibrant flavor and antioxidants, pomegranates can help prevent the oxidation of LDL cholesterol, reducing the risk of plaque buildup in your arteries.

Green Leafy Vegetables: Vegetables like kale, spinach, and Swiss chard are fantastic additions to a cholesterol-lowering diet. They are low in calories and high in nutrients, including fiber, antioxidants, and plant sterols. These components help lower LDL cholesterol levels and reduce the risk of heart disease.

Who says eating healthy has to be boring?

With these 15 superfoods in your arsenal, you can take charge of your cholesterol levels and promote a healthier heart.

So, grab your apron, hit the grocery store, and whip up some delicious meals that will please your taste buds, manage those cholesterol levels, and contribute positively to a healthy waistline!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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

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