How to Combat a Slow Metabolism

 

Do you find it hard to lose weight or maintain your ideal weight even though you are eating healthy and exercising?

 

There’s a chance you could have a hormonal imbalance with your thyroid. If you experience any of the below symptoms, I would recommend asking your doctor for a blood test. Make sure you are tested for TSH, T3 and T4. 

 

Symptoms can vary between individuals, but here are some common ones:

-Lethargy

-Below normal body temperature under 98 degrees

-Intolerance to cold 

-weight gain, or difficulty losing weight with healthy diet

-muscle weakness/cramps

-exhaustion 

-depression, lack of motivation

-low energy

-dry hair or hair loss

-changes in menstrual cycle

-constipation, bloating

 

Here are some natural ways to support the thyroid gland to restore energy and balance as well as boost metabolism:

 

1) Iodine  

Think sea vegetables like seaweed and wild caught fish. You can also use iodine drops to your water. I really love the iodine drops by Trace Minerals! 

2) Selenium 

Add grass-fed beef, chicken, eggs, spinach, turkey, cheese, mushrooms, oysters, salmon, shrimp, crab, and brazil nuts.

3) B12 and Thiamine 

Include foods such as grass-fed beef, raw cheese, eggs, salmon, asparagus, brussel sprouts, spinach, ground flaxseed and cremini mushrooms. 

4) Take adaptogens, such as Ashwaghanda, which supports your adrenal and thyroid gland and will help your body cope with everyday stressors.

5) Probiotics 

Include a supplement and eat probiotic foods such as yogurt, kefir (dairy or coconut) and fermented foods. 

6) Prebiotics will feed your healthy gut bacteria (probiotics) so they can thrive!

Eat Jerusalem artichokes, leeks, chicory root, bananas, asparagus, wheat bran, seaweed. 

 

Note: Check with your doctor before adding supplements to your diet.

 

By: Lexi Abi-Khattar, Integrative Health Coach

www.nutritionin2ition.com 

 
 

Exercise Really IS the Fountain of Youth

Did you know regular exercise could be your Fountain of Youth? Studies have shown that even just within a two-year training period, cardiovascular health can be improved by up to 20% when starting exercise in middle age; that’s a 5 to 10-year improvement in cardiovascular age!

Not only will consistent exercise help with your heart health, but other important benefits include:

  • Helping to maintain muscular strength and bone density, which can slow the progression of osteoporosis
  • Helping to prevent falls or reduce the level of injury and improve recovery, if a fall were to occur
  • Slowing age-related cognitive decline and improving your mental state, which helps alleviate feelings of depression
  • Preserving the ability to complete activities of daily living (ADLs) to allow a safe and independent lifestyle for a longer time

It can be overwhelming to get started on a new exercise program, but it’s never too late to start! You will still reap the benefits, even if you have lived a sedentary lifestyle until now. However: be sure to speak with your physician prior to making any major lifestyle changes, including diet or exercise.

The National Institute on Aging at NIH recommends incorporating the following four types of exercise in your workouts. We’ve included suggestions for how you can accomplish these activities:

Aerobic: Any exercise that increases your heart rate and breathing

  • On your own – walking, swimming, using a stationary bike or elliptical
  • Join a class – Zumba and Ballroom Dance
  • Strength: Also referred to as resistance training; utilizes exercises that develop strength and endurance in muscles as well as increase bone density through lifting/moving weight or resistance
    • On your own – Nautilus Equipment, TRX Straps, TheraBands, Free Weights, Bodyweight Exercises
    • Join a class – Total Body Class; Personal Training
  • Balance: Exercises aimed to improve the ability to remain steady on your feet, or recover if you begin to stumble
    • On your own – utilize a balance pad and ballet barre to test your stability (stand on one foot, “tightrope walking”, etc.)
    • Join a class – Core, Stretch and Balance Class, Tai Chi
  • Flexibility: The stretching of major muscle groups to improve or maintain the mobility of muscles and joints
    • On your own – utilize the stretch strap or TheraBands
    • Join a class – Core, Balance and Stretch Class and Yoga

While the American College of Sports Medicine recommends 3-5 days of aerobic exercise per week, plus additional strength, balance and flexibility training, there is no need to jump into a new exercise routine too quickly! Your body will need time to transition and acclimate to these lifestyle changes, and drastic changes can increase your risk of injury and/or decrease your motivation. Speak with your physician about your health needs to determine which type of exercise you would benefit from most and start there.

 

by Kasey Jenkins, EP-C

Shoes Made for Walking!

What are the right shoes for walking? Think FIT…FLAT…FLEX

 

Fit

  • Athletic shoes tend to run short. If your shoes are too short, you will get blisters and aggravate bunions. Your athletic shoe size may run 1 to 1 1/2 sizes bigger than your dress shoe.
  • Feet swell during the day. In the morning there should be a thumbnail’s width between end of longest toe and shoe. In the afternoon or after walking, it should be 1/2 a thumbnail.
  • Tightly-laced shoes can aggravate foot problems as your feet expand during walking.

Flat

  • The flatter the heel, the better.
  • Rather than a flared heel, choose a plain heel or one that is cut in at the back to allow you to roll when you strike with your heel and roll through the step.
  • If you have a high arch, buy insoles with arch support for your shoes to prevent injury.

Flex

  • Many “walking” shoes are too stiff and lack motion control features found in running shoes that prevent overpronation and foot injuries. Therefore, look for a quality running shoe to wear for walking.
  • Ask an athletic shoe expert about the curvature of your shoes. If you overpronate, you will want shoes with no inward curvature.

The Life of a Shoe

  • You should wear different shoes for walking, aerobics, and work.
  • Shoes in general have a 500-mile lifespan.
  • If possible, alternate wearing 2 different shoe models to reduce injury risk.

Medical Scare Motivation

Thomas thought the discomfort he was feeling was just cramps, but a doctor delivered shocking news: He was having a heart attack. Thomas was overweight with 40% body fat. He had high blood pressure and hypertension. Realizing he needed to take his health seriously, Thomas started working out at the Cira Fitness Center six days a week – under the guidance of HealthEase fitness specialists Alex and Rory. “Now, through exercise and eating right, I’ve gotten into the perfect shape of my life,” said Thomas. “Thanks to the Cira Fitness Center and the staff, I no longer have high blood pressure or hypertension. I did it and so can you!”

 

 before  after

Weight Loss Success Story

Andrea, a member of a HealthEase-managed corporate fitness center, started her fitness journey in July 2017. She made health a priority by staying consistent in the gym and changing her eating habits. HealthEase fitness professional and site manager Bridget taught Andrea the importance of following a well-rounded exercise routine to meet her fitness goals. Andrea took Bridget’s advice and began weight training as well as taking Bridget’s group exercise classes, including Boot Camp and Tank Top Arms. Andrea has stayed committed to exercising and eating right despite a demanding full-time job in Philadelphia and a four-year-old daughter at home. The result? As of April 2018, Andrea lost 20 pounds – she looks and feels terrific! Her biggest problem now? Needing to buy new clothes for her slim figure! Congrats, Andrea!

 

Andrea’s BEFORE and AFTER: