Exercise: Good for the Body, Good for the Mind

It may come as a surprise to you that I don't love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn't just the physical benefits of exercise that push me — it's what it does for my mental health.

The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.

But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live.

View our video - How to be as healthy as possible. Visit our office's Zumba for a Cause we believe exercise is important to your overall health and offer a Zumba exercise program.

Reference: Jillian michaels.com

 

7 Ways Your Body Gets Better With Age

Think you've got nothing to look forward to as you get older? Think again! Aging might actually improve your health in a number of unexpected ways.

As the years fly by, it's easy to focus on the less-than-desirable aspects of your aging physique. But did you know that, in some ways, your body actually gets better with age? In fact, doctors and researchers are discovering that the natural aging process has certifiable health benefits, ranging from less sensitive teeth to longer-lasting orgasms. The changes aren't dramatic and they certainly won't turn back the hands of time, but even small physiological improvements can make a big difference when it comes to feeling younger and enjoying life more. 

Here are seven real benefits you can look forward to as you grow older.

1.               Decreased Tooth Sensitivity 

If you've always had painfully sensitive teeth, they'll become less so as you age. That's because the surface between the enamel and nerves lays down more dentin (the tooth's inner hard tissue) as teeth age, resulting in extra insulation and a diminished pain response. This may make dental procedures less painful, too. "Many older people feel less pain than younger patients — to the point where they may not need anesthesia for simple dental procedures," reports Claire Collins, D.M.D., associate professor of dentistry at the University of Colorado-Denver School of Dental Medicine. 

Healthy Advice To boost the comfort and health of your teeth, be meticulous about regular brushing and flossing. "Plaque from food particles can dissolve the teeth's enamel, which will expose dentin and nerves, increasing sensitivity and pain," says Collins. So stay on top of your daily dental regimen to help prevent decay. 

2.               Milder Allergies 
Plagued by allergies all your life? They'll be less bothersome as you get older. "After age 50, the body reacts with less vehemence to hay fever and other seasonal allergies, perhaps because older bodies produce less of the allergic antibody IgE," says allergist Michael Welch, M.D., co-director of the Allergy and Asthma Medical Group and Research Center in San Diego and professor of medicine at the University of California-San Diego. Many food allergies diminish, too. However, severe sensitivities to tree nuts and peanuts may not go away. For unknown reasons, these food allergies tend to be life-long, says Welch. 

Healthy Advice You may find that you're able to get by without antihistamines and other allergy medications during allergy season. But talk with your doctor before you stop taking medications — especially if you have asthma because allergies can trigger asthmatic episodes. 

3.               Fewer Colds and Other Viruses 

You're less likely to get sick with colds and other minor viral infections after midlife. The reason: Each time your body is exposed to a virus, it develops antibodies that make you immune to that virus in the future. This means that more you age, the more likely it is that you'll be immune to many — but not all — cold viruses. There are more than 200 different viruses that cause colds. "But by the time you reach your 60s or 70s with a lifetime of colds behind you, you've developed immunity to many of the circulating cold viruses," says Jack Gwaltney, M.D., an infectious disease specialist at the University of Virginia School of Medicine in Charlottesville. Unfortunately, this increased immunity doesn't apply to the flu virus, as this bug mutates every year. 

Healthy Advice Get a flu shot, and wash up frequently. Hand-washing is a top-notch flu-and-cold preventer. To boost your immunity, get plenty of sleep, eat lots of fruits and veggies, and actively manage your stress, a known immunity-sapper. 

4.               Low-Maintenance Skin 
Say goodbye to problems with oily skin. After age 50, the skin's oil secretions slow down in both men and women. "The shiny look that many people hate will start to improve," says Audrey Kunin, M.D., a dermatologist in Kansas City and founder of dermadoctor.com. Thinking about going under the knife? Cosmetic surgery scars can be hidden more easily when you're older because mature skin is less likely to spring back and show a separation than young, elastic skin. And you can shave less often and can stop using deodorant. "Due to hormonal changes in the later years, the growth of facial and body hair slows, and sweat glands disappear," Kunin adds. 

Healthy Advice Although you'll smell better, less sweating means you're at higher risk of overheating and heat stroke, so be sure to drink plenty of water during hot weather. Dr. Kunin recommends applying a water-based moisturizer after your shower or bath because tap water can strip the skin of oil and moisture. 

5.               A Fitter Brain 

Some memory functions, such as vocabulary and long-term memory, continually sharpen if you stay mentally active. "Memory can be trained just like muscles," says Gary Small, M.D., author of "The Memory Bible" and director of the University of California-Los Angeles Center on Aging. "If you make the most of your memory and use it regularly, that portion of your brain can actually get better as you get older." In fact, research shows that memory skills can be honed well into old age. 

Healthy Advice To sharpen your memory, do mind-challenging activities. "Try to do a crossword puzzle every day to help build and maintain vocabulary and memory," recommends Small. Learning a new language also can help. Research suggests that certain foods can help age-proof the brain. A 2008 British study found that eating blueberries can enhance memory and learning, and drinking apple juice may improve memory by preventing the decline of an important neurotransmitter, according to a study published in the Journal of Alzheimer's Disease. 

6.               A Youthful Heart 

Surprisingly, the heart hardly ages at all and actually can strengthen — as long as you keep your cholesterol and blood pressure in check. "Although there is some narrowing of arteries with aging, the pumping ability of the heart stays strong throughout life in healthy people," says Nieca Goldberg, M.D., a spokeswoman for the American Heart Association and medical director of New York University's Women's Heart Program. Genes do play a part in the way your heart ages, but the healthier your lifestyle, the more likely your heart will stay strong well into your 80s and 90s. "Exercise, diet, and not smoking are more important than genetics in maintaining the health of the heart after age 60," says Goldberg. 

Healthy Advice Artery wellness is crucial for preventing a heart attack. Get your blood pressure and cholesterol checked annually, eat a low-fat diet, maintain a healthy weight, and exercise regularly to help age-proof your arteries. 

7.               Heightened Sexuality 
A shift in the hormonal balance beginning in the early 50s can increase a woman's libido and her ability to have orgasms, says Jessica Fields, Ph.D., a research associate at the Center for Research on Gender and Sexuality in San Francisco. Many women also report an increase in the frequency and intensity of orgasms as they grow older. In fact, some research suggests that the frequency of orgasms increases for women in each decade, up until the octogenarian years (age 80 – 89). But men have reason to celebrate, too. After age 60, the ligaments that attach the penis to the body begin to relax. Assuming a man stays slim, this makes the flaccid penis look longer with each 60-plus decade. 

Healthy Advice Don't assume that getting older means that sex needs to fall by the wayside. "Many 60-plus people enjoy an active sex life that is often better than what they enjoyed in early adulthood," says Fields. Plus, some research suggests that frequent sex helps boost the immune system. It also may keep you looking young. A Scottish study of 3,500 people found that men and women who made love at least three times a week looked 10 years younger than their less lusty counterparts.

The Bottom Line Another birthday could be reason to rejoice. As long as you practice good health habits and get regular medical checkups, your body can continue to improve in many ways. Like fine wine, you're not getting older, you're getting better!

Reference:  Everyday Health 

 

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5 Surprising Signs of Dementia

A new study found that difficulty chewing may signal dementia. But anything from your BMI to your mood could be a sign that you're developing this progressive loss of cognitive functioning.

There's growing evidence that small changes in the way you walk, chew, sleep, and feel may be subtle early indicators of dementia.

Dementia is characterized by the progressive loss of cognitive functioning as brain cells are destroyed. Major symptoms of dementia include personality changes, memory loss, neglecting to maintain personal hygiene, and trouble with speaking and socializing. While Alzheimer’s disease is the most common cause,dementia can also be triggered by a stroke, long-term substance abuse, Parkinson’s disease, severe head injuries, and other health conditions.

But long before you show obvious signs of dementia, certain changes in your behavior could signal that you may have the condition.

One: Trouble Chewing Hard Foods

The act of biting an into apple may predict your odds of developing dementia, according to a study published in theJournal of the American Geriatrics Society (JAGS). Researchers at Karolinska Institutet and Karlstad University in Sweden studied a sample of 577 people aged 77 or older and found that those who had trouble chewing hard food such as apples had a much higher risk of mental decline. The Swedish researchers offered one possible explanation: Since chewing is difficult when you have few or no teeth — which may be the case for some older people — they chew less, which reduces blood flow to the brain and therefore may put you at higher risk for dementia.

 

                   The Mouth, Body Connection

                   Dental Implants to replace missing teeth

 

Two: Slow Walking

Your walking style could predict your dementia risk, according to a report presented at the 2012 Alzheimer's Association International Conference. Several studies presented there found a correlation between walking abnormalities and signs of cognitive decline on neuropsychological tests. Another study presented at the conference analyzed the at-home walking behaviors of 19 older subjects using motion-sensor technology. They found those with a slow pace had smaller brain volumes, which is often true of people with dementia.

Three: Trouble Sleeping

More bad news for night owls: Your sleep cycle now may lead to dementia later. In a December 2011 study published in Annals of Neurology, 1,300 healthy women over the age of 75 were followed over the course of five years. By the end of that time, 39 percent had developed some form of mild cognitive impairment or dementia. Researchers found that women with weaker circadian rhythms(those who performed less physical activity early in the day) were 80 percent more likely to develop mild cognitive impairment or dementia than women who were active early in the day.

Four: Carrying Extra Pounds

Being overweight is linked to many health dangers — including type 2 diabetes, heart disease, and arthritis. But one study, published in May 2011 in Neurology, linked a high BMI to a higher dementia risk. In an analysis of 8,534 twins aged 65 and older, it was noted that 350 were officially diagnosed with dementia and 114 with possible dementia. When researchers tracked their BMIs from 30 years earlier, they found that those with dementia or possible dementia now were 70 percent more likely to have been overweight or obese back then.

Worried that your extra weight could lead to cognitive decline later on? The answer may be to start a workout program. A July study presented in the Alzheimer's Association International Conference concluded that exercise may protect the aging brain.

Five: Being Depressed

Feeling blue isn’t only bad for your emotional well-being — depression can take a toll on your brain health, too. A study published in the Archives of General Psychiatry evaluated the medical records of more than 13,000 California residents over the course of six years. Those with late-life depression had double the chance of developing Alzheimer’s disease, while those with both mid- and late-life depression had more than triple the risk of developing vascular dementia.

reference: Everyday Health


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MYTH: High-Fructose Corn Syrup Is No Worse for You than Table Sugar

 

You've probably heard both sides of this story. Health advocates claim high-fructose corn syrup is evil, while commercials tell you the exact opposite. It's time to take a closer look at this sweetener and uncover the truth.

The Truth: High-fructose corn syrup (HFCS) boosts our fat-storing hormones and is a major contributor to obesity, diabetes, fatty-liver disease, and more. HFCS should be avoided at all costs.

As one of the cheapest sweeteners around, high-fructose corn syrup helps processed-food companies boost their profits for pennies, but all it does for us is destroy our bodies and our metabolism. You may have heard commercials stating that HFCS is the same as sugar — but it’s NOT. Here are a few reasons why:

HFCS contributes to the development of obesity, diabetes, and more dangerous health issues. In a recent study at Princeton University, researchers found that rats with access to high-fructose corn syrup gained significantly more weight than those with access to water sweetened with table sugar — even when they consumed the same number of calories. A second study they conducted monitored their weight gain over a period of six months and found that the rats consuming HFCS showed abnormal weight gain, significant increases in circulating triglycerides (which prevent the hormone leptin from telling the brain you’re full), and significant fat around the belly. Many health organizations link the increased use of HFCS in foods to the increased obesity rates in this country. Though nothing has been proven 100 percent, many studies point to these negative effects from HFCS.

HFCS makes you feel like you can’t satisfy your hunger, while regular sugar calms your hunger hormones. Look at nutrition labels and you’re bound to see HFCS on everything from beverages to baked goods. You may snack on them thinking you’ll satisfy your appetite, but you’ll often end up just hungry for more. A study done at the University of Pennsylvania found that fructose does not suppress the hunger-hormone ghrelin the way that glucose (table sugar does). Women who ate fructose instead of glucose had higher ghrelin levels throughout the day, overnight, and into the next day. To put it simply, these women felt like they were starving all day, thanks to the fructose. In addition to making ghrelin levels rise, HFCS somehow tricks the body into not releasing the hormones insulin and leptin (the hormones released when your body feels full). So if you eat or drink HFCS, you’ll continue to consume more calories — even 24 hours later — than you would had you just eaten plain table sugar.

HFCS is hard, but not impossible, to avoid. HFCS has found its way into everything — to avoid it, look for the whole grain or organic versions of the following foods: applesauce, baked beans, condiments, bread, cereal/protein bars, salad dressings, lunch meats, pasta sauce, peanut butter, jams and jellies, cola and other sodas, cookies, crackers, fruit drinks, and more. Always check your labels and make any amount of HFCS your deal breaker.

The Bottom Line: Personally, I have a zero-tolerance policy for HFCS. It may be difficult for you to eliminate completely from your diet, but I strongly urge you to try. Now, I’m not suggesting you go out and binge on sugar instead, but it is a better alternative when you consume it in moderation.

 How to properly brush and floss to reduce decay caused by High Fructose Corn Syrup and Sugar.

 

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Reference: Jillianmichaels.com          

Carcinoma of the lips is the most common malignant tumor of the oral cavity.

Dental Did You Know: Squamous Cell Carcinoma

 
Carcinoma of the lips is the most common malignant tumor of the oral cavity. In a large review of 1252 patients, 96.7% were found in males and 95.6 in the lower lip.

Source: Lin B, Squamous Cell Carcinoma of the Lower Lip, Ontario Dentist

During your next dental visit pick up one of our flavored lip balms with SPF 15 to keep your lips soft, healthy and protected!

Alligator Stem Cell Study Gives Clues to Tooth Regeneration

 Alligators may help scientists learn how to stimulate tooth regeneration in people, according to new research led by the Keck School of Medicine of USC.

For the first time, a global team of researchers led by USC pathology Professor Cheng-Ming Chuong, M.D., Ph.D., has uncovered unique cellular and molecular mechanisms behind tooth renewal in American alligators. Their study, titled "Specialized stem cell niche enables repetitive renewal of alligator teeth," appears inProceedings of the National Academy of Sciences, the official journal of the United States National Academy of Sciences.

"Humans naturally only have two sets of teeth -- baby teeth and adult teeth," said Chuong. "Ultimately, we want to identify stem cells that can be used as a resource to stimulate tooth renewal in adult humans who have lost teeth. But, to do that, we must first understand how they renew in other animals and why they stop in people."

Whereas most vertebrates can replace teeth throughout their lives, human teeth are naturally replaced only once, despite the lingering presence of a band of epithelial tissue called the dental lamina, which is crucial to tooth development. Because alligators have well-organized teeth with similar form and structure as mammalian teeth and are capable of lifelong tooth renewal, the authors reasoned that they might serve as models for mammalian tooth replacement.

"Alligator teeth are implanted in sockets of the dental bone, like human teeth," said Ping Wu, Ph.D., assistant professor of pathology at the Keck School of Medicine and first author of the study. "They have 80 teeth, each of which can be replaced up to 50 times over their lifetime, making them the ideal model for comparison to human teeth."

Using microscopic imaging techniques, the researchers found that each alligator tooth is a complex unit of three components -- a functional tooth, a replacement tooth, and the dental lamina -- in different developmental stages. The tooth units are structured to enable a smooth transition from dislodgement of the functional, mature tooth to replacement with the new tooth. Identifying three developmental phases for each tooth unit, the researchers conclude that the alligator dental laminae contain what appear to be stem cells from which new replacement teeth develop.

"Stem cells divide more slowly than other cells," said co-author Randall B. Widelitz, Ph.D., associate professor of pathology at the Keck School of Medicine. "The cells in the alligator's dental lamina behaved like we would expect stem cells to behave. In the future, we hope to isolate those cells from the dental lamina to see whether we can use them to regenerate teeth in the lab."

The researchers also intend to learn what molecular networks are involved in repetitive renewal and hope to apply the principles to regenerative medicine in the future.

The authors also report novel cellular mechanisms by which the tooth unit develops in the embryo and molecular signaling that speeds growth of replacement teeth when functional teeth are lost prematurely. Co-authors include colleagues from the Louisiana Department of Wildlife and Fisheries, University of Georgia, National Cheng Kung University, National Taiwan University, and Xiangya Hospital in China.

Reference:
The research was supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases through grants 5R01AR042177-19, 5R01AR060306-03 and 2R01AR047364-11A1.

 

Dental Implants are the best option for tooth replacement until teeth can be regenerated scientifically.

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Stress Busters - Here are five ways to put tension to rest

Managing your stress is important to your overall health. If chronic stress is left untreated, it can result in many serious health conditions, including high blood pressure, insomnia, a weakened immune system, anxiety and muscle pain. 

When stress is at its peak, it's hard to find the time to take a break, relax and regroup. To reduce stress, try these simple tips:

Get active: You don't have to be an athlete. Any kind of physical activity can act as a stress reliever. Try walking, dancing, swimming. The most important thing is to get moving.

Connect: When you are stressed and busy, it is easy to close yourself off and start to feel disconnected. Reach out to friends and family or join a group exercise class to keep yourself plugged in.

Laugh: Maximize your happiness by a good laugh, even if it is forced. Laughter triggers a relaxing response naturally within your body. At the very least smile. Smiling triggers a similar relaxing response within your body.

Meditate: Meditation helps you declutter your thoughts and refocus your attention. This time benefits both your emotional well-being and overall health through instilling a sense of calmness, peace and balance. Yoga is a great way to learn to begin to listen to your body and relieve tension. If you have never tried yoga, this is a perfect time to visit the YMCA. We have classes for every level. You will be surprised at how good you feel when you are done.

Sleep: You have too much to do and too much to think about, leading to many restless nights. Try to stick to a consistent, relaxing bedtime routine. Listen to soothing music and limit screen time before bed. Invest in a Snore appliance for your bed mate or a Sleep Apnea appliance for yourself if this is disrupting your sleep.

 Reference:

By Deborah MacDonald
Healthy Living Program Specialist