Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Menopause and Pelvic Floor Health: The Role of Kegel Exercises

August 8, 2024

Unless you’re doing Kegels or Pilates, chances are you may be neglecting to exercise the pelvic floor muscles. Kegel exercises strengthen the pelvic floor and are prescribed by ob-gyns to prevent urinary incontinence during pregnancy and beyond.

Developing a strong pelvic floor is also important for menopausal women. As estrogen and progesterone levels decrease during menopause, the pelvic floor muscles may become weaker and less elastic, leading to the possibility of urinary incontinence.

“Menopause can introduce lots of changes to your body, but one of the most challenging is the weakening of your pelvic floor: the muscles, ligaments, and connective tissues that support the organs in your pelvis. When the pelvic floor weakens, it can cause symptoms ranging from incontinence or prolapse to intimacy problems and more.”

Read the full article from EverydayHealth.com.

Strength Training’s Role in Reducing Aging Anxiety

August 7, 2024

Research based on a recent survey published by Physical Activity and Health revealed how adults 40 and over develop aging anxiety as they grow older.

 “Evidence found that possessing an enjoyable attitude towards exercise was associated with less fear of social interactions, fewer psychological concerns, as well as a lower total score of ageing anxiety.

The study also found that strength training, in particular, helped older adults conserve bone mass and muscle, reduce the risk of dementia and retain motor control.”

Read the full article from MensHealth.com January 8, 2024

1 in 10 Age Gracefully: Dietary Habits Matter

August 6, 2024

“Harvard research highlights link between midlife dietary habits and successful aging.

We all aspire to age gracefully, but a recent study reveals that fewer than 1 in 10 people can live free of disease while maintaining good physical, cognitive, and mental health past the age of 70. The study indicates that adhering to a healthy diet during midlife may boost your chances of achieving healthy aging.

In terms of particular foods, the researchers found that higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy were associated with greater odds of healthy aging, while higher intakes of trans fat, sodium, total meats, red and processed meats were associated with a lower odds of healthy aging.”

Read the full August 5, 2024 article at SciTechDaily.com

Strength Training for Older Adults: NIA Research Findings

August 6, 2024

“NIA (National Institutes On Aging) -supported researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life.”

“A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. “

Read the full article from NIA.NIH.Gov

Healthy Banana Smoothie Recipe

August 5, 2024

Quick Banana Smoothie

The perfect no added sugar, easy solution to satisfy a sweet tooth. A healthy and nutritious snack for all ages.

Recipe Ingredients

  • 1 ripe medium size banana chilled
  • 1 cup cold reduced fat milk

Instructions

  • Peel banana. Discard skin.
  • Cut banana into small rounds.
  • Place banana into either a food processor or blender.
  • Add a small amount of milk to begin processing.
  • Slowly add remainder of milk.
  • Continue to process until mixture is thick and creamy.
  • Pour into tall glass or cup.

Calories

There are about 105 calories in 1 medium banana and 130 calories in 1 cup reduced fat milk. Total calories is approximately 235.

Note

For extra thickness add another banana. Be sure to use a ripe banana. If not, the smoothie will taste starchy instead of sweet. To lower the calorie count use nonfat milk instead. Vegan milk is also suitable.

Healthy Diet with Less Sugar Is Linked to Younger Biological Age/Study

August 5, 2024

Aging researchers are finally catching up with holistic medicine on the topic of the harmful effects of added dietary sugar.

William Dufty’s book, Sugar Blues released in 1975, is a dietary classic that discusses the prevalence of sugar in the American diet, and its deleterious effect on human health.

The bottom line is to avoid adding sugar to your food, or buying food with added sugar. You’ll have to read food labels and understand the various names for added sugar.

The best way to get sugar is to consume food in its natural state. An obvious example is eating ripened fruit such as a banana. If you combine a ripe banana with milk you’ve got a very sweet drink known as a smoothie. All the sweetener you need is provided by Mother Nature.

Read the entire July 29, 2024 article from UCSF.edu.