Uncategorized

Ageless Aging and Creatine

Posted on

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.

Be Well health tips

Can Vitamin C Reduce Colds In Children?

Posted on

What about us?

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.”

What Does This Study Mean For You?

And what the heck do they mean by serum levels?

Dr. Chaney did the calculations for us.

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.

Be well, Do well, and Keep Moving. Betsy

Be Well health tips, Health and Fitness

What is the anti-wrinkle wand?

Posted on

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.

Shop at my Shaklee Personal Website for all your healthy skin care products.

You can find these and all your Shaklee needs at https://us.shaklee.com/site/betsybell/storefront

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.

Be Well health tips

Bone density Osteoporosis

Posted on

Yikes! I’m shrinking!

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

Uncategorized

Re-set Health Goals

Posted on

A delicious protein shake can help.

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.

Be well, Do well, and Keep moving!  Betsy

206-409-5940


Buy your re-set program

Join my email list

Never miss a health tip. Never miss a special offer or discount. You can unsubscribe any time.

Edit Form

Select list(s) to subscribe to

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

Be Well health tips, Keep Moving: Managing Arthritis

Massive study uncovers how much exercise is needed to live longer

Posted on

Reminder: Keep moving. Live longer

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.

I have a lot of arthritis pain and my left knee is not working as well as it used to. Several Shaklee products help me manage the pain of arthritis: Pain Relief Complex, Recovery, Physique after workout drink, Alfalfa. I also practice Qi Gong joint lubrication exercises nearly every day. Stretching helps reduce pain and keeps the body flexible.

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.

Be well, Do well, and Keep Moving!  Betsy

http://

Be Well health tips, Health and Fitness

The sitting disease

Posted on

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?

How about a drink that gets your body ready to exercise?

How about an after-work-out recovery drink that soothes and rebuilds muscles?

How about a safe, non-stomach-damaging herbal compound that interrupts the pain path to relieve chronic pain?

How about a joint health supplement that helps joints work better?

Maybe a simple comprehensive multivitamin, Vita Lea, absorbable, complete.

I invite you to click on the links to the products I use daily to keep me moving comfortably.

Tie your exercise to other habits in your daily routine and before long, you’ll be out there moving your body and feeling all the benefits.

Be well, Do well, and Keep moving! Betsy

Be Well health tips

Blood can be thick or thin

Posted on

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.

Thanks for reading.

 

Be Well health tips

Achoo! Allergies make my nose run!

Posted on
Natural products may slow down your allergies.

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.

Order Alfalfa Today!

What is the immune system?

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.

Be Well, Do Well, and Keep Moving. Betsy

$34.95 MN price for 700 tablets

Please tell me and my readers how Alfalfa worked for you. Thanks for reading and happy dye nose when walking in the forest.

Be Well health tips

Planet vs. Plastics

Posted on

Earth Day has been an important marker of health for me since the very first celebration in 1970. This year’s Earth Day theme is ‘Planet vs Plastics’.

The people at EARTHDAY.ORG are unwavering in their commitment to end plastics for the sake of human and planetary health, demanding a 60% reduction in the production of ALL plastics by 2040. The theme, Planet vs. Plastics, calls to advocate for widespread awareness of the health risks of plastics, rapidly phase out all single-use plastics, urgently push for a strong UN Treaty on Plastic Pollution, and demand an end to fast fashion.

The simplest way to reduce plastic waste is to avoid unnecessary and single-use plastics, support businesses who are reducing plastic waste.

https://us.shaklee.com/Green-Home/Household-Cleaning/Starter-Kits/c/StarterKitsGet Clean Starter Kit

Join in as we build a plastic-free planet for generations to come!

One helpful move is to switch to Shaklee products for cleaning and laundry. Yes, the bottles are made of plastic, so it doesn’t get rid of all plastics. But the products are so concentrated, especially Basic H2, that each bottle lasts 3 – 4 times longer than the ready to use bottles you buy from the grocery store. Shaklee doesn’t send California’s water to you. You add your own when you use the Household Cleaner, the liquid hand wash, the fabric softener. Shaklee’s 14lb box of laundry soap is the bargain of the year. A good way to reduce plastic waste.

Shaklee has led the way to carbon footprint reduction. Read on to learn what the company has done.

Shaklee has been a leader in green house gas reduction since the very beginning. It makes a person proud to use this brand. Just take two minutes to read the actions taken by the company since Dr. Shaklee founded it.

1956—Dr. Forrest C. Shaklee founded a company based on Living in Harmony with Nature® that is committed to developing products to improve the health of people and the planet.

1960s—Shaklee introduces Basic-H® Concentrated Organic Cleaner, one of the first nontoxic, biodegradable cleaners.

1970s—Shaklee introduces one of the first biodegradable laundry detergents without phosphates, nitrates, or borates.

1985 Shaklee was selected by the Wild Dolphin Project to provide environmentally-friendly cleaning products for use onboard their research vessel, Stenella. The Wild Dolphin Project is dedicated to studying the habitat of dolphins and Shaklee’s relationship has continued for 21 years.

1986 Shaklee provided financial support and products for the first recorded, unsupported expedition by dog sled to the North Pole, led by National Geographic award-winning polar explorer, author, and educator Will Steger.

1987 Shaklee was selected by Jacques Cousteau and the Cousteau Society to provide environmentally friendly cleaning products for use onboard their research vessels, the Calypso and Alcyone.

1989 Shaklee helped build schools and health clinics and planted more than one million trees in Asia through a partnership with the American Himalayan Foundation, an organization chaired by Sir Edmund Hillary.

1989-90 Shaklee provided financial and product support for a trans-Antarctica expedition led by Will Steger, which was the first crossing of Antarctica on foot, covering 3,700 miles. Following this expedition, Steger testified before Congress on polar and environmental issues and co-founded the Center for Environmental Education.

1990 Shaklee’s nontoxic and biodegradable Basic-H® was chosen as one of the first official Earth Day products. This innovation did and does reduce plastic waste.

1991 Shaklee introduces Basic-D®, one of the first phosphate-free automatic dishwashing detergents.

1992 Shaklee Cares®, a nonprofit organization, was established and dedicated to providing relief from natural disasters such as tornadoes and hurricanes, whose severity has been compounded by climate change.

1995 Shaklee provided financial and product support for the third International Arctic Project led by Will Steger. This was the first surface crossing of the 2,500-mile-wide Arctic Ocean. The expedition brought information about environmental issues and changes to the polar landscape to millions of schoolchildren worldwide.

1996 Shaklee environmentally-friendly cleaning products were selected by Ocean Alliance and the Whale Conservation Institute to be used onboard the Odyssey, a research vessel that gathers data on contaminants throughout the world’s oceans. This relationship continues today.

1998 Shaklee becomes a Charter Partner of the U.S. EPA’s Climate Wise Program, which set aggressive corporate-wide greenhouse gas reduction goals.

2000 Shaklee becomes the first company in the world to obtain Climate Neutral™ certification and totally offset its CO2 emissions.

2000 Shaklee opens its World Headquarters, one of the first green, energy-saving, award-winning buildings designed using sustainable materials, including certified sustainable wood, recycled carpets, and recycled plastics. In 2001, Shaklee received the Savings by Design Energy Efficiency Integration Award by the American Institute of Architects.2005 Shaklee becomes a major partner of the Green Belt Movement, founded by Dr. Wangari Maathai, the 2004 Nobel Peace Prize laureate.

2006 Dr. Wangari Maathai becomes the Global Ambassador for A Million Trees. A Million Dreams™, a Shaklee environmental campaign that raises awareness of global climate change and initiates efforts to plant trees in North America and Africa.

2006 Shaklee holds a first-ever carbon neutral conference in San Francisco by offsetting the greenhouse gas emissions from the Company’s 50th Anniversary Conference, attended by some 10,000 participants.

2006 Shaklee is selected as a U.S. EPA Climate Leader, pledging to maintain a net zero impact on climate change and offset 100% of its greenhouse gas emissions through 2009.

2006 Shaklee is commended by President Bill Clinton for leadership in offsetting carbon emissions by creating renewable energy in Africa and is recognized at the Clinton Global Initiative.

2007 Shaklee becomes a founding member of the Business Council on Climate Change, an organization of businesses that serves as an inspiration and model of global climate stewardship by implementing effective and economically sound solutions to climate change.

2007 Shaklee provides financial and product support for polar explorer Will Steger and his GlobalWarming101.com expedition. This brand-new expedition includes an extensive educational outreach campaign to students throughout America to raise awareness of the impact of global climate change on five Inuit communities in the Arctic.

2007 Shaklee is the first consumer products company to offset 100% of CO2 emissions through the EPA Climate Leader’s program and use 100% green power.

2007 Shaklee is selected by the nation’s leading child advocacy group, Healthy Child Healthy World, to be the exclusive partner for a new video titled, “Creating Healthy Environments for Children.”

2007 Shaklee is selected by the producers of THE 11th HOUR, a feature length documentary narrated by Leonardo DiCaprio, as a partner due to its exemplary track record for environmental leadership.

2007 Shaklee partnered with Dr. Jeffrey Sachs and The Earth Institute at Columbia University to facilitate direct emissions reductions through the installation of solar-powered LED lanterns in Malawi. This installation project replaces inefficient and unhealthy kerosene wick lamps and provides an improved and sustainable source of reading and task lighting for villagers in Malawi.

2008 Shaklee named to the Top 20 Retail Partner list by the EPA Green Power Partnership in recognition of being a top purchaser of green power.

2009 Shaklee is 100% carbon neutral. The greenhouse gas inventories for 2008 covering all Shaklee operations worldwide include US, Canada, Japan, China, Mexico and Taiwan, were reviewed by a third party, Econergy International, in accordance with the World Resources Institute protocol for all six Kyoto-defined greenhouse gases.

2009 Shaklee is honored with a Clean Air Award by Breathe California in recognition of Shaklee’s leadership in reducing global warming and improving air quality.

2009 Shaklee is honored with the Business Environmental Award for Sustainability from Acterra: Action for a Healthy Planet for environmental stewardship, climate action leadership and social equality.

2010 –2014 Each year, Shaklee is 100% carbon neutral. The greenhouse gas inventory for 2010 covering all Shaklee operations worldwide including the US, Canada, Japan, China, Mexico, Malaysia and Taiwan, was reviewed by a third party, WSP Environment & Energy, in accordance with the Greenhouse Gas Protocol for all six Kyoto-defined greenhouse gases.

2015 Shaklee once again achieves 100% net carbon neutral status. The greenhouse gas inventory for 2015 covering all Shaklee operations worldwide, including the US, Canada, Japan, China, Mexico, Malaysia, Indonesia, and Taiwan, was reviewed by third-party WSP Global, in accordance with the Greenhouse Gas Protocol for all six Kyoto-defined greenhouse gases. In addition, Shaklee purchased additional offsets in order to voluntarily comply with the new Scope Two guidelines.

2016 Shaklee is again 100% net carbon neutral. To comply with the new Scope Two guidelines, Shaklee purchased additional carbon offsets. 2018 – 2021 Shaklee continued to achieve 100% net carbon neutrality and purchased additional carbon offsets to mediate countries’ output that could not be verified on computed.

How to use Basic H2

  • Windows, mirrors, and other glass surfaces: Mix 1–2 drops of Basic H2 with 16 oz. of water in a spray bottle.
  • Sealed countertops, tiles, sealed woodwork, furniture, and other general-purpose uses: Mix ¼ teaspoon of Basic H2 with 16 oz. of water in a spray bottle.
  • Nonporous floors: Mix 1 tablespoon of Basic H2 with 1 gallon of water.
  • Ovens, microwaves, stovetops, cooking surfaces, kitchen appliances: 1½ teaspoons of Basic H2 combined with 16 oz. of water in a spray bottle.
  • Pots, pans, grills, barbeques, driveways, and engine grease: 2 oz. of Basic H2 combined with 1 gallon of water.

Different cleaners have different applications! Learn how to use always-green Get Clean cleaners that won’t emit harmful fumes and chemicals.

Then sit back, relax, and enjoy your fresh, clean home!

Let’s all share what we are doing to reduce plastics. Please comment above. Sign up for my monthly health tips newsletter.

Above all, Be Well, Do Well, and Keep Moving! Betsy