Rise up because you remembered you love to exercise.
The equinox is here. Time to get back to exercise after the too-rainy, too-cold, too-snowy winter season. Couch potato syndrome set in after the holidays. If, like me, you have a 17-month-old in your life, you can observe a human in constant motion. Moving is what we were designed for. Many of us imagine that what is natural for a 2-year-old is unnatural for a seventy- or eighty-year-old. We’re naturally sedentary when we get older. In America, that’s how we behave. According to a recent issue of AARP magazine, 65.3 million US adults are considered physically inactive. That’s 23.3% of the adult population. Are you one of the 65.3 million and wish you weren’t?
What can help you find the motivation to be a person who moves? It turns out that not moving leads to less moving. Turning the switch from I’m a person who wants to move but can’t seem to do it, to a person who moves depends on whether the benefit of moving outweighs the cost. Our emotions can trip us up.
If I try pickleball, I probably won’t be any good and they’ll laugh at me.
If I sign up for that line-dancing class, people will find out I have two left feet. It won’t be fun.
If I join my friend hiking group, I’ll hold them back.
Why would we do something that made us feel incompetent, disrespected and exhausted. You might wonder how you got those negative expectations in the first place. Are those old experiences still applicable?
People I meet, my health providers, my hiking friends, folks on Facebook claim to see me as some sort of exercise bunny, a rare creature in my late 80’s. My happy place has always been outdoors, the more wilderness the better. I just naturally gravitate to walking or hiking outdoors and I found others who love it as much as I do. I’ve always thought of myself as a person who moves. I’m not exceptional. I know what makes me happy and I keep doing it. You can, too.
If you’re looking for a way to change from “I have to exercise to meet my fitness goals” to a person who “loves to exercise and how great that my fitness level is higher,” look back over your life and think about what movement you enjoyed when you were younger. Is there a place or group doing that in their older age? Senior Centers are often great places to find classes at your level and an eager group of folks to join, new friends bonded over being exercisers.
If pain is keeping you from moving, what have you tried to ease the discomfort? My knees are bone-on-bone with arthritis. I don’t like taking NSAIDs (Nonsteroidal anti-inflammatory drugs are medications that reduce pain, fever, and inflammation. Common examples include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin, which are available over the counter. Prescription-strength NSAIDs include celecoxib (Celebrex), diclofenac, and indomethacin). They tend to damage the stomach and have other side effects. Shaklee makes a Pain Relief Complex that inhibits the pain path from knees to brain through herbs and without bad side effects. I’ve been taking two a day of years. Sometimes I need an extra one at lunch. This product and others for Joint Health can be found on my personal website, my Shaklee store. Take a look. You can also find many more articles about arthritis pain and joints at my www.GrandmaBetsyBell.com blog.
Let me know how you have gotten off the couch and back into your favorite exercise. Your solution and motivation might be just what another reader needs. Pass this post along if a friend could use the info.
Be well, Do well, and Keep Moving. Betsy
Never miss a health tip from GrandmaBetsyBell. Never miss a special offer or discount. You can unsubscribe any time.
What a concept! Ageless aging sounds a little like denial. At 88, I’m in my last decade with no illusions about what waits for me at the end. A new and unknowable chapter.
What I do want–and suspect that you do, too–is to be as alive as possible, physically and mentally, until the final breath.
Creatine
I had never heard of this supplement. If you, dear Reader, watch TV or follow health influencers, you know that many elite athletes use and recommend Creatine to enhance their performance. Most of you don’t fit in this category. I’m certainly not a big time atheletic influencer. When my colleague Dr. Dick Chaney offered his review of the value of Creatine to the ordinary person’s well-being, I read his analysis of the research with interest. I want to share that information with you. Here is a link to his article. Nerding out on the science behind products I don’t know anything about is a pleasure for me. Read the whole discussion if you want to understand creatine for the ordinary person.
Dr. Chaney summarizes the studies he reviews in detail in his article.
If you are interested in creatine to support high-intensity, short-duration activity, the data are clear. Creatine supplementation in the 5-20 gm/day range with adequate hydration is both safe and effective.
Creatine offers little benefit for endurance events. But if you engage in high-intensity training to build muscle mass in preparation for endurance events, creatine is likely to be beneficial.
However, we are at the early stages of understanding the effects of creatine supplementation on brain health and cognitive function. Most of the results are promising, but preliminary.
Here is a brief summary:
The effectiveness of creatine supplementation at increasing brain creatine levels and improving brain function is highly variable.
For some individuals, creatine supplementation results in a 25-30% increase in brain creatine levels. Those individuals are likely to experience brain health benefits.
For other individuals, creatine supplementation results in 2-5% increase in brain creatine levels. These individuals may not experience noticeable brain health benefits.
These reason for this variability in the effect of creatine supplementation is unknown at present.
Creatine supplementation for brain health is where cancer drugs were in 2002. [When Dr. Chaney was a research professor internationally known for his research on the biochemistry of anticancer drugs.] Until we can predict which individuals will experience a significant increase in brain creatine levels with supplementation, clinical studies will continue to be inconsistent, and the scientific community will continue to consider creatine supplementation for brain health to be “unproven”.
But the good news is that, with adequate hydration, creatine supplementation is safe. So, you can take it for its muscle benefits. And, if you also experience brain health benefits, consider it an added benefit.
And there are certain situations where even the medical profession often recommends creatine supplementation for brain health. For example:
Studies suggest that creatine supplementation may improve brain function for people with sleep deprivation, mild traumatic brain injury, cognitive decline, conditions that restrict blood flow to the brain, Alzheimer’s disease, and depression.
For example, it is often recommended for mild traumatic brain injury because the health consequences of untreated traumatic brain injury are severe and the risks of creatine supplementation are low.
Finally, the optimal dosage and duration of creatine supplementation for brain health benefits is unknown.
Most studies use 20 grams/day divided into two or three smaller doses.
But the effect of body weight on dosage recommendations has not been studied. People in the sports medicine field tell me that female gymnasts use significantly less creatine than male football players. If your body weight is low, you might want to aim for 10-15 grams/day.
Creatine Supplementation Cautions
While the safety of creatine supplementation is well established, there are some cautions you should be aware of:
Creatinine, the breakdown product of creatine metabolism, puts some stress on the kidneys.
While this is not a problem if your kidneys are healthy, you should consult with your health professional about taking creatine if you have any indications of impaired kidney function.
Even if your kidneys are perfectly healthy, creatine supplementation may increase blood creatinine levels. If your health professional is using creatinine levels to measure kidney health, you should let them know that you are supplementing with creatine.
Adequate hydration (preferably with water) is important because creatine pulls water with it as it enters your muscle cells.
This plumps up your muscles, which is great if you are a body builder.
This dehydrates you, which can cause side effects like muscle cramps, headaches, nausea, stomach cramps, and diarrhea.
These side effects are usually transitory and can be avoided or reduced by adequate hydration. If symptoms continue despite adequate hydration, you should lower the dose or discontinue creatine supplementation.
The Bottom Line
If you are interested in creatine to support any kind of high intensity, short duration activity, the data are clear. Creatine supplementation in the 5-20 gm/day range with adequate hydration is both safe and effective.
However, we are at the early stages of understanding the effects of creatine supplementation on brain health and cognitive function. Most of the results are promising, but preliminary.
I discussed two studies on creatine supplementation and brain health in this article. Here is a brief summary of their findings:
Creatine supplementation may improve brain function for people with sleep deprivation, mild traumatic brain injury, cognitive decline, conditions that restrict blood flow to the brain, Alzheimer’s disease, and depression).
Although the effectiveness of creatine supplementation on brain function is uncertain at present, many experts recommend it if you fall into one of the categories listed above because creatine supplementation has been shown to be safe by decades of sports medicine studies.
The effectiveness of creatine supplementation at increasing brain creatine levels and improving brain function is highly variable.
For some individuals, creatine supplementation results in a 25-30% increase in brain creatine levels. Those individuals are likely to experience brain health benefits.
For other individuals, creatine supplementation results in 2-5% increase in brain creatine levels. These individuals may not experience noticeable brain health benefits.
But the good news is that, with adequate hydration, creatine supplementation is safe. So, you can take it for its muscle benefits. And, if you also experience brain health benefits, consider it an added benefit.
For more information on this study, what it means for you, and cautions about using creatine supplements, read the article above.
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Thanks for reading. If there is something of value to a friend or family member, please pass this newsletter along. If you prefer not to get it delivered to your email inbox, let me know and I’d gladly remove your name from my mailing list. Unsubscribe any time.
Be well, Do well, and Keep moving!
Probably the most effective way to promote ageless aging, MOVE.
To your good health, Betsy
Never miss a health tip. Never miss a special offer or discount. You can unsubscribe any time.
Cold and flu season is here. I have four great-grandchildren who I’ve had the joy of being with recently. Luckily this past weekend when I spent time in their company on several occasions, they were all symptom free and healthy. I could kiss, cuddle, and share bits of food without worry.
If you have children, grandchildren, or great-grandchildren, if you are a teacher, or drive a carpool of children, cold and flu season is not good news. Children and adolescents are particularly susceptible to respiratory infections (colds, sore throat, sinusitis, pneumonia, and bronchitis). That’s because:
Their immune systems are immature.
Their diet and sleep patterns are far from optimal.
Increasing environmental pollution makes the problem worse.
And that’s a Problem. The WHO says:
• Respiratory diseases are the leading cause of childhood deaths globally.
• RSV alone results in 3.6 million hospitalizations and 100,000 deaths each year.
The death rates are not as high in the US, but every day your child is sick at home:
• They are not in school leaning.
• One parent has to stay home from their job to take care of them.
If you want to protect your child from respiratory infections and do it naturally, you need to strengthen their immune system.
We older people need to strengthen our immune systems, too.
Never miss a health tip. Never miss a special offer or discount. You can unsubscribe any time.
How do we do that? Vitamin C.
First, what did the new study about children, resistance to catching colds, and vitamin C tell us? Thanks to Dr. Steven Chaney for this interpretation.
• There was a significant negative association between serum levels of vitamin C and the risk of respiratory infections (In plain English that means as serum levels of vitamin C increased, the risk of respiratory infections decreased).
• For every 10 unit increase in serum vitamin C levels, the risk of respiratory disease decreased by 7%.
• Children and adolescents in the top quartile of serum vitamin C were 50% less likely to develop a respiratory infection than those in the bottom quartile.
Based on previous studies, the authors said the most likely mechanisms for the effect of vitamin C on the risk of developing a respiratory disease are:
1) Vitamin C exerts antioxidant protection against free radicals generated by immune cells, which protects the integrity of cells lining the respiratory track.
2) Vitamin C strengths the ability of neutrophils to clear pathogens (bacteria and viruses) from the blood.
3) Vitamin C inhibits pro-inflammatory cytokines, thereby reducing inflammatory responses that can worsen and prolong respiratory infections.
The authors concluded,
• “This study demonstrates a negative association between serum vitamin C and respiratory infection risk in a nationally representative sample of children and adolescents.
• These findings highlight the protective role of vitamin C against respiratory infections and underscore the importance of maintaining optimal vitamin C levels.
• Our findings suggest that vitamin C supplementation may be potentially used for the prevention and treatment of respiratory infections among children and adolescents.”
The average serum vitamin C levels in the highest quartile (the one with the lowest risk of respiratory infections) was 87 µmol/L. To estimate the dose of vitamin C required to reach that level I turned to the NIH “Vitamin C Fact Sheet For Health Professionals”. From data in that fact sheet, I estimate that the dose needed to reach 87 µmol/L is:
150-200 mg/day for children.
200-300 mg/day for adolescents.
This is a very rough approximation, but it provides you with guidelines you can use. And those guidelines suggest that you don’t need give your child a megadose of vitamin C – a chewable vitamin C supplement in the 250 mg range should be plenty.
Vitamin C is no magic bullet. A vitamin is just one component. Children and adults need the following for a strong immune system:
A balanced diet composed of whole, unprocessed foods without a lot of fat and simple sugars. Unfortunately, American children currently get an average of 67% of their calories from ultra-processed foods.
Adequate sleep. The recommendations are 9-12 hours for children aged 6-12 and 8-10 hours for adolescents aged 13-18. Unfortunately, 30% of school-age children and 75% of adolescents don’t get enough sleep.
Adequate exercise. Unfortunately, children and adolescents spend far too much time on their electronic devices and too little time exercising.
Ideal body weight. Unfortunately, ultra-processed foods and lack of exercise are packing on the pounds. Almost 40% of American children and adolescents are overweight or obese.
Supplementation. Because most children eat too much ultra-processed food, I recommend a high-quality children’s multivitamin and a protein supplement to make sure they are getting the nutrients they need to build a strong immune system. That is, of course, in addition to the vitamin C supplement I mentioned above.
For parents, I have this advice. Pick your battles and be the example.
Happily Shaklee has a number of ways to get Vitamin C and a multi into the kiddos and yourself, especially if there is resistance to swallowing a pill.
Vita C Chewable.
Vita-lea Gummies (the chewable multivitamin)
Shakleeskids super Immunity (15% off right now) Gummies for kids and grownups
Take care of yourselves and your families. Be well in the coming months and enjoy the rainy, chilly weather as best you can.
Did you enjoy this post? Find anything useful? Care to share with a family member or friend? Please share with others to get the word out about this new protein product. I thank you.
Does it matter to you if the stuff you put on your skin is certified to be safe for you and the environment?
I’ve been using the Shaklee Youth skin care line since it came out several years ago. At 88 years of age, I’m pretty happy with the results and not likely to attack my already in place wrinkles. But you may be attracted this new anti-wrinkle wand that’s appeared on the market. Maybe you could slow the appearance of new lines and wrinkles on your face and neck. But do they work? And are they safe?
Guess what?! The Shaklee wands are certified by the Environmental Working Group (EWG) along with all the Youth skin care line to be toxin-free, safe for you and for the environment.
Who cares?
We all should care. A little micro amount of toxin from every product you put on your skin (could be up to ten things a day), every toxin you eat with your food, every micro-toxin you inhale when you breathe add up to a toxic load that might be more than your over-worked immune system can manage.
Now that you know the wand by Shaklee is safe, let me tell you about it.
Defy Time: All You Need to Know About YOUTH Ageless™ Wands
Meet the new face of Ageless. Two new targeted solutions added to the anti-aging YOUTH® collection: YOUTH Ageless™ Sculpting Wand for Face & Neck and YOUTH Ageless™ Smoothing Wand for Eyes. These breakthrough and patent-pending treatment wands are intelligently designed to target signs of aging, so your skin looks younger instantly and over time. Let’s talk about how YOUTH Ageless Duo addresses the visible signs of aging, the powerful age-defying formulas in each wand, and why you should add both wands to your skin care and beauty routine.
How Wrinkles Are Formed
There are three main causes for wrinkles: facial movements, collagen and elastin breakdown, and dehydration.
Facial expressions and movements
Repeated movements from your facial muscles like smiling, frowning, and squinting can all lead to the formation of tiny grooves beneath the surface of the skin. And over time these tiny grooves evolve into distinct facial features, manifesting as creases, folds, and lines in the skin.
Collagen and elastin breakdown
Collagen and elastin are key proteins that provide strength, support, and elasticity to the skin. But the body’s ability to make collagen and elastin naturally declines as we age. Also, environmental factors like sun exposure, toxins, and diet can contribute to the breakdown of collagen and elastin. Because of this, skin loses its elasticity and firmness, making it more susceptible to the effects of gravity and repetitive facial movements. This leads to the formation of wrinkles.
Dehydration
When your skin is dehydrated, it can look dull and lose elasticity, making it more prone to wrinkles. Dehydration also compromises the skin’s natural moisture barrier, making it more susceptible to premature aging. A combination of topical treatments and healthier lifestyle choices can help reduce the appearance of dehydration lines.
YOUTH Ageless Wands are designed to address all three of these causes of the appearance of wrinkles. Featuring our new Power8 Peptide Blend, these two Ageless Wands, one for your eyes and one for your face and neck, are clinically tested to instantly relax the appearance of expression lines, with key ingredients to support collagen synthesis for a smoother, firmer, more lifted-looking complexion. These breakthrough treatments are infused into the skin via a stainless steel rollerball to also reduce puffiness, and feature antioxidants and botanicals to hydrate, brighten, and improve skin texture and tone.
Key Ingredient: Power8 Peptide Blend™
Power8 Peptide Blend is the driving force behind our two extraordinary Ageless Wands. Although less known than hyaluronic acid, peptides are highly revered for their ability to support collagen and elastin production. Made up of small chains of amino acids, this youth-restoring powerhouse leaves skin visibly plumper, firmer, and healthier.
Our proprietary blend is powered by 8 clinically tested peptides that make up 25% of the formula. Each peptide works synergistically to reduce the appearance of expression lines and wrinkles in as little as 15 minutes, with benefits that last up to several hours—and continuously—with ingredients that also support collagen synthesis.†
If your curiosity is peaked go to the complete description of what the peptides do individually and how to use the wands by clicking on this information link.
I’m here for you as your health advisor continuing to serve you with my Shaklee business. Let me know how I can help. If you know anyone who loves trying the newest skin care products and is into the anti-aging routine, please forward this website to them. I’d appreciate letting the younger generation know where to buy healthy products.
Thanks for reading and passing along the information.
Be Well, Do Well, and Keep Moving, Betsy
Never miss a health tip from GrandmaBetsyBell. Never miss a special offer or discount. You can unsubscribe any time.
Our bone density peaks at twenty-five and the slide downhill begins. What is good bone health and how do we maintain it?
Bones are in a constant state of remodeling – dissolving microscopic bits of old bone, a process called resorption, and rebuilding new bone. After age 30 or so, a woman’s bones start to dissolve faster than they can be rebuilt, and after menopause she may develop thin, brittle bones that are easily broken.
I was told years ago (age 51) that my bones were not dense enough to perform a spinal fusion with a plate and screws. My doctor gave serious thought to doing just that after I herniated a disc at L4 in my lumbar spine. Instead he advised me to get strong. I went to work with an exercise regimen together with a nutritional and supplement program and managed to build enough strength to hike sixty-five miles of the Wonderland Trail around Mt. Rainier (1990, age 53). It turns out that it is possible to build bone after menopause.
Fast forward to 2014 and a diagnosis of osteopenia. I was offered Bisphosphonates, including Fosamax, Procter & Gamble’s Actonel and GlaxoSmithKline’s Boniva, to slow the progression to osteoporosis. I asked my doctor to give me two years and enrolled in Xgym, determined to reverse the trend with focused weight bearing exercise. Two years later I had reversed the bone-loss.
Nine years later, February 14, 2024, the decrease in bone density has doubled and my doctor recommends Fosamax. I try it for two weeks and do not tolerated it well. I also read about the side effects and decide to go a different route. I will get an infusion of Reclast every year. Reclast (zoledronic acid) is a bisphosphonate. It works to slow down bone breakdown so the body can make new, healthy, and strong bones. Reclast (zoledronic acid) helps raise bone mineral density (BMD), which is a measure of how strong your bones are. A higher BMD means your bones are stronger, which helps lower your risk of bone fractures. If results are good in two to three years, I can stop the treatment.
What is my (your) part in rebuilding healthy bone?
Calcium supplements: I will continue to take Shaklee’s Osteomatrix,Chewable Cal Mag ,Vita D3, and Vita Lea Gold. It is important to get a blood test to determine your calcium levels so your doctor can modify the supplement intake to meet your particular needs.
Diet: Greens provide calcium naturally. Broccoli is everything the say it is. Lots of calcium that is absorbed easily. Here is a chart of ways to get your calcium from your food. What the chart doesn’t tell you is that absorption is a challenge. Collard greens and other green leafed calcium loaded foods need a catalyst, vinegar or lemon juice to help break down the minerals so they can get to your bones. I don’t eat dairy (or very little) so beans and vegetables make up the difference.
I’ll continue to do weight bearing exercises, walking a couple of miles or more daily and hiking most Wednesdays.
How are you doing in this department?
I gave some thought to doing nothing. After all, I’m 88. What do you expect with a Nordic heritage. But the possibility of a spontaneous fracture is real. That would not be good while hiking somewhere in the deep wilderness or walking across my living room.
Let me know what your bone issues and concerns are. Shop at my Shaklee Personal Website for products that have been studied and proven to help maintain bone density. Who knows where I would be if I hadn’t been using these supplements for forty years?! Let’s get a bone health conversation going.
Be well, Do well, and Keep Moving! Betsy
900 University St., 8-B, Seattle, WA 98101. betsy@hihohealth.com. 206-409-5940
January is a great time to re-set your health goals and nourish your body to feel better, find the best weight, gain strength to do whatever you love. Shaklee Corp, the supplements I use everyday, introduced a Re-set program that will get you started on the right path. A customizable shipment of products that will get your body re-tuned to a new eating routine. The program gets you over the hump of those difficult re-set days.
We also have a 7-day cleanse to sweep out the old holiday junk inhabiting your digestive system. It works wonders. I have a pdf file to help anyone get started complete with recipes, a shopping list and suggestions of how to eat your way through a cleansing day.
Begin now to enjoy a healthier future. I begin my day or take my lunch or hurry a dinner with the shake I demonstrate in the video above. Join me in a future of good health.
By submitting this form, you are consenting to receive marketing emails from: . You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact
If you are not convinced yet that exercise helps lower the risk of mortality, read on.
Consistent exercise is good for a person’s health and well-being—that much is well-known. But how many minutes of moderate or vigorous physical activity are needed to lower the risk of mortality? Astudy published in the journal Circulation shared findings on how much and what level of physical activity is needed to reduce mortality.
While the 2018 physical activity guidelines recommend that adults engage in at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement or an equivalent combination of both intensities, it turns out that if adults do more than the recommended amount, it can lower their risk of death. Moderate physical activity is defined as walking, weightlifting and lower-intensity exercise. Meanwhile, vigorous exercise is categorized as running, bicycling and swimming.
From two large prospective U.S. cohorts, 116,221 adults self-reported leisure-time physical activity—defined as exercise that is not done at work—through a validated questionnaire. The questionnaire was repeated up to 15 times over the course of 30 years.
The study found that working out two to four times beyond the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease. Those who worked out two to four times above the moderate physical activity recommendations—about 300 to 599 minutes each week—saw the most benefit.
Participants who performed two to four times above the recommended amount of moderate physical activity had a 26% to 31% lower all-cause mortality and a 28% to 38% lower risk of cardiovascular disease mortality. On top of that, there was an observed 25% to 27% lower risk of non-cardiovascular disease mortality.
Additionally, adults who worked out two to four times more than the recommended amount of vigorous physical activity —about 150 to 299 minutes per week—were found to have 21% to 23% lower risk of all-cause mortality, according to the study. They were also reported to have 27% to 33% lower risk of cardiovascular disease mortality and 19% lower risk of non-cardiovascular disease mortality.
We are talking 5 hrs. a week of vigorous activity–getting your heart rate pumping, plus 10 hrs. a week of regular walking, swimming, or whatever your favorite activity is. The evidence is there. It is a choice we make every day.
But suppose it hurts when you walk. Suppose you have arthritis or an injury or you are recovering from knee or hip replacement surgery. Maybe you carry extra weight or have a pre-existing health condition. All is not lost. Begin and continue as best you can to build endurance. Ask your doctor what it is safe to do. And tell him or her that you will not be content with the average exercise level, but that you want a more robust old age. Tell your doctor about this study and you will surely get the support you want from him or her.
Make a plan to increase your level of exercise gradually until you reach the desired amount. Life is busy. Your health plan takes time. If you are serious about healthy longevity, put exercise first. Am I perfect with this? Not at all. Some mornings it is next to impossible to make myself take that walk.
Put an order in for Recovery and Physique and take off moving. Your brain and heart will love you for it and will serve you well.
It’s come to the attention of medical professionals around the world that there’s a habit that is rapidly destroying the health of many of their patients. It’s called… sitting!
Why don’t we move more?
Our jobs keep us glued to the computer for hours.
It’s raining and cold outside.
My feet hurt. My back aches. My knee isn’t working.
I have no time.
It’s so dark outside.
I can’t stand the gym. It’s so noisy and everyone is looking at me.
Sitting by itself as opposed to standing all day… is expected… and healthy. But today, especially in the U.S., sitting hours upon hours each day has become habitual. How did this happen? Slowly… and with the introduction of television, video games, the internet and social media… this new “sitting disease” has infected a large portion of our population. And it’s especially disastrous for our children.[/wpdiscuz-feedback]
Would it help to understand the risks of a sedentary lifestyle? You know them already. Here is a reminder, with references.
1. Cardiovascular Disease
Prolonged physical inactivity is a significant risk factor for cardiovascular diseases (CVD), including coronary artery disease, heart attacks, and stroke. A sedentary lifestyle can lead to poor circulation, higher blood pressure, and unhealthy lipid profiles (e.g., high levels of LDL cholesterol and triglycerides).
References:
Thyfault, J. P., & Booth, F. W. (2011). “Lack of exercise is a major cause of chronic diseases.” Progress in Cardiovascular Diseases, 53(6), 9-17. [DOI: 10.1016/j.pcad.2011.02.003]
Wen, C. P., & Wu, H. (2014). “Sedentary behavior and health: A review of the literature.” American Journal of Public Health, 104(3), e36-e44. [DOI: 10.2105/AJPH.2013.301206]
2. Obesity and Metabolic Syndrome
Sedentary behavior, especially when combined with poor diet, leads to weight gain and obesity, which in turn are risk factors for developing metabolic syndrome. Metabolic syndrome includes conditions such as abdominal obesity, high blood sugar, high blood pressure, and abnormal cholesterol levels, all of which increase the risk of type 2 diabetes and CVD.
References:
Janssen, I., & LeBlanc, A. G. (2010). “Systematic review of the health benefits of physical activity and fitness in school-aged children and youth.” International Journal of Behavioral Nutrition and Physical Activity, 7(40). [DOI: 10.1186/1479-5868-7-40]
Lee, I. M., & Paffenbarger, R. S. (2000). “Physical activity and coronary heart disease in men: The Harvard Alumni Health Study.” Circulation, 102(9), 927-932. [DOI: 10.1161/01.CIR.102.9.927]
3. Type 2 Diabetes
Sedentary behavior is a key contributor to the development of insulin resistance and type 2 diabetes. A lack of physical activity decreases the body’s ability to regulate blood sugar levels and increases the risk of developing diabetes.
References:
Bennie, J. A., De Cocker, K., & Teychenne, M. (2016). “The health risks of sedentary behavior: A review of the literature.” American Journal of Preventive Medicine, 50(2), 121-131. [DOI: 10.1016/j.amepre.2015.08.024]
Dunstan, D. W., et al. (2012). “Breaking up prolonged sitting reduces postprandial glucose and insulin responses.” Diabetologia, 55(3), 579-588. [DOI: 10.1007/s00125-011-2345-1]
4. Musculoskeletal Problems
Sedentary behavior leads to weakened muscles, reduced flexibility, and poor posture, all of which can result in chronic pain and discomfort, particularly in the lower back, neck, and shoulders. Long periods of sitting can also lead to poor bone health, increasing the risk of osteoporosis.
References:
Danka, A. A., & Baker, L. R. (2013). “Impact of physical inactivity on musculoskeletal health.” International Journal of Clinical Rheumatology, 8(6), 513-522. [DOI: 10.2217/ijr.13.33]
Owen, N., et al. (2010). “Sedentary behaviour: A growing cause of diabetes and cardiovascular disease.” Diabetes Care, 33(2), 244-248. [DOI: 10.2337/dc09-1296]
5. Mental Health Issues
There is increasing evidence that sedentary behavior is associated with poor mental health outcomes, including higher rates of depression, anxiety, and cognitive decline. Physical inactivity can contribute to reduced mood-regulating neurotransmitter levels (e.g., serotonin), which can exacerbate mental health conditions.
References:
Teychenne, M., et al. (2010). “The association between sedentary behaviour and mental health among adults: A review.” International Journal of Behavioral Nutrition and Physical Activity, 7(1), 1-12. [DOI: 10.1186/1479-5868-7-56]
Biddle, S. J., & Asare, M. (2011). “Physical activity and mental health in children and adolescents: A review of reviews.” British Journal of Sports Medicine, 45(11), 873-880. [DOI: 10.1136/bjsports-2011-090185]
6. Increased Risk of Certain Cancers
Sedentary behavior is linked to a higher risk of various cancers, including colon, breast, and endometrial cancer. This association is thought to be due to increased body fat, reduced circulation, and hormonal changes resulting from lack of physical activity.
References:
Katzmarzyk, P. T., & Lee, I. M. (2012). “Sedentary behavior and life expectancy in the USA: A cause-deleted life table analysis.” BMJ Open, 2(4), e000828. [DOI: 10.1136/bmjopen-2012-000828]
Patel, A. V., et al. (2010). “Leisure time spent sitting and site-specific cancer risk in a large cohort of U.S. adults.” American Journal of Epidemiology, 172(4), 419-428. [DOI: 10.1093/aje/kwq158]
7. Increased Mortality
One of the most concerning consequences of a sedentary lifestyle is an increased risk of premature death. Studies show that even among those who engage in regular physical activity, extended periods of sedentary behavior can significantly raise the risk of early mortality.
References:
Biswas, A., et al. (2015). “Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis.” Annals of Internal Medicine, 162(2), 123-132. [DOI: 10.7326/M14-1651]
Katzmarzyk, P. T., & Lee, I. M. (2012). “Sedentary behavior and life expectancy in the USA: A cause-deleted life table analysis.” BMJ Open, 2(4), e000828. [DOI: 10.1136/bmjopen-2012-000828]
Conclusion
A sedentary lifestyle is a major contributor to several chronic diseases and mental health conditions. Regular physical activity can mitigate many of these risks, underscoring the importance of integrating movement into daily routines. Even short breaks from prolonged sitting can significantly improve health outcomes.
Could Shaklee supplements help?
How about lifting your mood with MoodLift, St. John’s Worth and other calming herbs?
I made a recent discovery. In preparation for surgery (a minor procedure to my left eye), the surgeon’s assistant called me to discuss my medications and how to alter my diet to reduce bleeding. I take no prescription medications so that part was easy. I told her that I take supplements. She directed me to stop taking any supplements that might thin the blood.
For years I’ve been taking various supplements by Shaklee to prevent heart disease (which runs in my family). The list is long:
Garlic: May help lower blood pressure, does interfere with blood clotting
Fish Oil: EPA may help blood flow into small arteries; may made blood slippery and more fluid
Vitamin E in two forms, tablet and gel cap: May increase bleeding
Blood Pressure Complex: may increase blood circulation. Contains quercitin, beet root, spinach all of which may reduce inflammation.
CorEnergy: contains ginseng and green tea which may thin the blood
Pain Relief Complex: works as an anti-inflammatory.
CoQ-heart: specifically designed to produce CoQ-10, an anti-inflammatory important to heart-health which we do not produce sufficiently as we age.
Six days ago, I stopped taking all the above supplements. On day seven I caught my forearm skin on a sharp piece of metal. Normally a wound like that would have sent blood running down my arm until I got a cotton swab to press on the injured skin and a tight Band-Aid applied immediately. On this day, just six days after eliminating all these blood-related supplements, the wound coagulated instantly, forming a clot. A Baid-Aid was not even necessary.
Imagine my surprise and my delight.
Many people with heart issues get a prescription for blood thinners and then must restrict their intake of green vegetables that have Vitamin K in them, such as broccoli and kale/spinach/collards. I have successfully kept my blood heart-healthy thin with Shaklee’s supplements! If you want to find out about these individual supplements made by Shaklee, go to my shopping page www.HiHoHealth.com and explore the various suggestions for a healthy heart.
My doctor will be happy that I probably won’t bleed very much during the surgery. As soon as the procedure is over, I’ll go back to helping my heart remain healthy as I age. One could argue that a prescription would cost nothing or be partly covered by health insurance. Supplementation is expensive. I prefer to use a plant based, scientifically researched vitamin or herb created by Shaklee scientists to do the job of helping me maintain excellent health even though it costs quite a bit of money each month. Some websites I researched suggested you can get all these heart-healthy anti-inflammatories and anti-oxidants from your food. I tried that before I met the person who introduced me to Shaklee and it wasn’t working. I can’t eat enough kale to do the job. Can you?
Be well, Do well, and Keep Moving, Betsy
Please leave a comment and sign-up to receive my health tips every time I post.
Allergies are the result of your immune system’s response to a substance.
Immune responses can be mild, from coughing and a runny nose, to a life-threatening reaction know as anaphylaxis. A person becomes allergic when their body develops antigens against a substance.
Allergic disease is one of the most common chronic health conditions in the world. People with a family history of allergies have an increase risk of developing allergic disease. Hay fever (allergic rhinitis), eczema, hives, asthma, and food allergy are some types of allergic diseases. Allergy symptoms can range from mild to a serious, life-threatening allergic reaction (anaphylaxis).
Allergic reactions begin in your immune system. When a harmless substance such as dust, mold, or pollen is encountered by a person who is allergic to that substance, the immune system may over react by producing antibodies that “attack” the allergen. The can cause wheezing, itching, runny nose, watery or itchy eyes, and other symptoms.
Could Alfalfa help?
Alfalfa Complex
This is the time of the year when you will really want to add alfalfa to your supplement regime that is, only if you haven’t already experienced all the rich benefits of this fabulous plant. Seasonal changes in the weather often bring about sensitivities to various forms of pollen, mold and dust. So let’s see how Alfalfa plays a part in relieving allergy symptoms.
So here’s what we know about Alfalfa. It is one of nature’s richest sources of total food minerals and trace elements. Its many health-giving aspects have beneficial benefits for eyes, teeth and strong digestive systems, and connective tissues. Alfalfa roots burrow
20 feet into the ground to find precious trace minerals which when absorbed by the plant are stored in the leaves, stems and branches making it a veritable treasure of health giving nutrients. It is the richest land grown source of sub-nutritional trace minerals; combined with chlorophyll and other organic salts that give greater effect and power of generation to tissues. The word Alfalfa means father of all foods, and one of nature’s oldest legumes.
Alfalfa is a legume that has a long history of dietary and medicinal uses. A small number of animal and preliminary human studies report that alfalfa supplements may lower blood levels of cholesterol and glucose. Now there are many factors that make this product outstanding. Alfalfa contains quantities of:
• Vitamins A, E, K, B, D & U,
• Fiber, protein, and fat soluble,
• 13 separate minerals and additional trace minerals,
• Contains 8 essential enzymes for digestion of proteins, fats, starches and sugars.
Shaklee Alfalfa is grown in the Antelope Valley without herbicides pesticides or organic fertilizers. This alfalfa is harvested at dawn when the leaves have the highest nitrogen and chlorophyll content. The cuttings are dried in the open air, the natural old fashioned way, and once dried, the alfalfa is ready to be milled and the leaf is separated from the desirable stem. The end product is a fine, green colored alfalfa “flour” which then goes though the tableting process.
Alfalfa complex is a Shaklee Signature Formula originally developed by Dr. Shaklee.
So now that know we have this fabulous natural product, what benefits might we experience. The list is endless but we will cover a few………
• A great aid in digestion,
• Aids in peptic ulcers,
• Great diuretic and bowel regulator,
• Effective barrier against bacterial invasion,
• Anti- inflammatory, anti-histamine.
• Natural body deodorizer,
• Helps support the natural ph of the blood and much more.
Just remember that Alfalfa is known as a complete food. Now this may surprise you,
Some of the other properties that alfalfa has: An outstanding 18.9% protein as compared to beef 16.5%; milk 3.3% and eggs 13.1%. Isn’t that amazing!! Remember muscles are composed of protein and the lack of it causes them to break down resulting in fatigue and weakness.
In summary: If you want a general all around food supplement to support your many daily needs you will definitely want to consider Alfalfa and its broad spectrum of nutrients. And with that being said, you can now appreciate why Alfalfa is called the father of all foods.
Side note: Now I know that some of you are wondering what is vitamin U, so let’s satisfy your curiosity! Vitamin U plays an important role in maintaining health, vitality and well-being. Targets Acid Reflux and inflamed Gastro Intestinal lining instantly on contact. And one last surprising piece of information: did you know that each serving provides 300 mg of calcium about as much as in a glass of milk! You can now see why Alfalfa is considered a complete food and by the way, Scripture calls Alfalfa King of the vegetable family.
*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
The purpose of the immune system is to defend itself and keep microorganisms, such as certain bacteria, viruses, and fungi, out of the body, and to destroy any infectious microorganisms that do invade the body. The immune system is made up of a complex and vital network of cells and organs that protect the body from infection.
The organs involved with the immune system are called the lymphoid organs. They affect growth, development, and the release of lymphocytes (a type of white blood cell). The blood vessels and lymphatic vessels are important parts of the lymphoid organs. They carry the lymphocytes to and from different areas in the body. Each lymphoid organ plays a role in the production and activation of lymphocytes.
Lymphoid organs include:
Adenoids (two glands located at the back of the nasal passages)
Appendix (a small tube that is connected to the large intestine)
Blood vessels (the arteries, veins, and capillaries through which blood flows)
Bone marrow (the soft, fatty tissue found in bone cavities)
Lymph nodes (small organs shaped like beans, which are located throughout the body and connect via the lymphatic vessels)
Lymphatic vessels (a network of channels throughout the body that carries lymphocytes to the lymphoid organs and bloodstream)
Peyer’s patches (lymphoid tissue in the small intestine)
Spleen (a fist-sized organ located in the abdominal cavity)
Thymus (two lobes that join in front of the trachea behind the breast bone)
Tonsils (two oval masses in the back of the throat)
How does a person become allergic?
Allergens can be inhaled, ingested, or enter through the skin. Common allergic reactions, such as hay fever, certain types of asthma, and hives are linked to an antibody produced by the body called immunoglobulin E (IgE). Each IgE antibody can be very specific, reacting against certain pollens and other allergens. In other words, a person can be allergic to one type of pollen, but not another. When a susceptible person is exposed to an allergen, the body starts producing a large quantity of similar IgE antibodies. The next exposure to the same allergen may result in an allergic reaction. Symptoms of an allergic reaction will vary depending on the type and amount of allergen encountered and the manner in which the body’s immune system reacts to that allergen.
Allergies can affect anyone, regardless of age, gender, race, or socioeconomic status. Generally, allergies are more common in children. However, a first-time occurrence can happen at any age, or recur after many years of remission. Hormones, stress, smoke, perfume, or environmental irritants may also play a role in the development or severity of allergies.
Shop at my 
