Love for your Body, Mind & Spirit

Warmer weather is nudging its way to us and getting outside on a regular basis will be a reality that I encourage to embrace.  The simple act of walking has so many health benefits that if the pharmaceutical companies could capture all the benefits and stuff them into a capsule they’d surely do it and charge several dollars for a single capsule.

Walking doesn’t require any special training. Most folks can do I and it doesn’t take any equipment other than a decent pair of shoes.  You can walk at the park, around town, around the block in your neighborhood, around the perimeter of your parking lot at work on your lunch break, around the inside of a large store or shopping mall (just don’t stop to shop – keep on walking! – then shop).   30 minutes of exercise per days does so many good things for our bodies, minds and spirits. Start at your fitness level.  Walking at a slow pace is fine if that is where you are; challenge yourself to increase the intensity so that you are eventually walking at a pace that talking is possible, but you can’t carry on a chatty conversation with someone.

Let’s list a few things that WALKING can do for you:

  • Strengthens your BONES
  • Strengthens your HEART
  • LOWERS disease risk
  • Keeps WEIGHT in check
  • Can help prevent DEMENTIA
  • Gives you ENERGY
  • It makes you HAPPY

WHOA!  Did you just read that?

Regular walking has been shown to reduce your risk of heart disease and stroke. It lowers levels of LDL (“bad” cholesterol) while increasing levels of HDL (“good” cholesterol) and keeps your blood pressure in check.   A walking habit can reduce your risk of developing Type 2 diabetes and can keep insulin resistance in check. Insulin resistance is a precursor to diabetes and plays a role in many chronic health conditions.  Active walkers have around a 20% lowered risk of developing cancer of the colon, breast and uterus.  30 minutes a day. That’s all you need to reap these benefits.

Walking uses calories – you are expending energy.  Walking is weight bearing so it stimulates and strengthens bones, increasing their density. This is especially important for women.  Post-Menopausal women are at greater risk for osteoporosis. Research shows that post-menopausal women who walk approximately 1 mile per day have higher bone density than women who don’t walk.   Walking helps maintain healthy joints and that is bad news for arthritis.  Walking strengthens and shapes your leg muscles, giving definition to calves, quads, and hamstrings and gives OOMPH to your glutes – especially if you add hills.  If you pay attention to your posture as you walk, your core muscles will get in on the benefits too.

Speed walking comes from your arms.  Hold them at a comfortable level at your waist, bent at the elbow, and swing them backwards and forwards as your walk.  Swing them faster and you’ll automatically speed up.  That movement is working the muscles of your arms, shoulders and upper back.  Using all those muscles challenges them and the more muscle we have and use, the more calories we burn, even at rest.

A brisk walk is one of the best natural energizers.  Walking boosts circulation and increases oxygen supply to every cell in our bodies, helping us to feel more alert and alive.  Think about that the next time you find yourself plopped down on the couch watching TV bemoaning that you “never have time” or are “too tired” to exercise. Get up, lace up the shoes and walk for 15 minutes. I guarantee that you will feel better.   Those 15 minutes will become 20, then 30.   Walking can clear a cluttered mind.  Walking alleviates stress and symptoms of depression.  Exercise releases “feel good” endorphins into the bloodstream, reducing stress and anxiety.

Physical activity has a protective effect on brain function and regular exercise can help us avoid brain shrinkage and preserve memory as the years pass.  Dementia affects one in 14 people over age 65 and one in 6 over age 80.   A study from Harvard a few years ago looked at walking and its many benefits.  That study found that later in life, walking becomes as much an INDICATOR of health as a PROMOTER of it.  After age 65, how fast you walk may predict how long you have to live. Researchers have found a consistent association between faster walking speed and a longer life.  Can you get your shoes on fast enough for a longer life with more memory?

In a nutshell:  Walking improves physical and mental function and it makes us feel GOOD.

Stay Healthy. Be Strong. Get After It.

Why SQUATS Should be in Your Life

SQUATS.   If you’re looking for a powerful way to boost your overall fitness and health, look no further than the squat. This is one exercise that should be a part of virtually everyone’s routine. The squat is relatively simple to perform, requires no or very minimal equipment, and can be done just about anywhere.

WHY are they so good?

Builds Muscle in Your Entire Body

Squats work the two biggest muscle groups in your body: the glutes and the quads. Assistance movers for this exercise include the hamstrings and the calves. Squats also help build lower back strength and develop core strength and stabilization. Squats are a functional exercise in that they aid your ability to live a full, healthy life. Anything from getting out of a chair, to squatting down to pick something off the floor requires squat strength. Especially as we get older, proper squat technique is critical to maintain health and longevity.  There are many variations to this very effective compound exercise.

Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities.  Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance.

Increase your Metabolism

One of the most time-efficient ways to raise your metabolism is to have more muscle. Muscle is active tissue and it requires more energy (calories) to maintain throughout the day – even when at rest or sleeping.

Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you get older, and squats are excellent for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is the #1 way to prevent bone fractures.

Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility and balance.  If you can prevent a fall, you’ve prevented a potentially serious injury – especially as we age.

Prevent Disease

Few exercises work as many muscles as the squat, so it’s an excellent activity useful for toning and tightening your buttocks, abdominals, and your legs. These muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease. Regular exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real-life fountain of youth as we will ever find.

Prevent / Improve Osteoporosis [Increase Bone Density]

Osteoporosis and osteopenia are both characterized by low bone density. Areas that post-menopausal women are most affected by loss of bone density is in their femoral neck (near the top of the femur), hips and spine. Osteoporosis is often called a silent disease because bone loss occurs without symptoms. People may not know that they have osteoporosis until their bones become so weak that a sudden strain, bump, or fall causes a fracture. Collapsed vertebrae may be first noticed when the person suffers severe back pain, loss of height, or spinal deformities such as stooped posture. The creation of new bone, and how dense, strong, and well-rounded it is in content can be at least partially manipulated by our activities. Weighted squats are an excellent exercise to improve bone density in the femoral neck,  hips and lower spine.


The bodyweight squat (squatting without weights) incorporates elements of resistance training because you’re lifting your own body weight. Using added weight (with a front squat variation such as a Goblet or Zercher squat) increases the intensity of the workout , which builds muscle, accelerates your metabolism and strengthens bone density.

Athletic Stance.  Knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

Head Neutral – Straight Ahead.   Pick a spot on the wall that’s in line with your eyes as you are standing straight, then as you squat down, keep your eyes on that spot. Your head is automatically in the correct position.

Back Straight. Chest Out – Shoulders Back.   By keeping your shoulders back and your chest out, your lower back will most likely have the correct natural curve.

Butt Back – Sit Down.  Knees behind your Toes. Weight on Heels.  Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees should NOT be over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.

Practice your form with squats using a bench, ottoman or a chair behind you to sit down – squat to.   The depth of your squat (how low should you go): In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.


Dental Care is Health Care

What do your teeth have to do with your health?  Glad you asked!  It’s actually a pretty big deal. Having good oral hygiene isn’t just for looks and isn’t just about your teeth – it’s also about your heart. Yes, your heart.  Seeing your dentist on a regular basis is also a preventative measure against cancer; your dentist will have an opportunity to see changes within your mouth that could be signs of oral cancer.

The state of your oral health offers clues about your overall health and problems in your mouth can affect the rest of your body.  Your mouth is teeming with bacteria — most of them harmless. Normally the body’s natural defenses and good oral health care, such as daily brushing and flossing, can keep these bacteria under control. However, without proper oral hygiene, bacteria can reach levels that might lead to oral infections, such as tooth decay and gum disease.  Some medications, such as decongestants, antihistamines, painkillers, diuretics and antidepressants, can reduce saliva flow which helps to protect you from microbial invasion or overgrowth that might lead to disease.

Studies also suggest that oral bacteria and the inflammation associated with periodontitis, a severe form of gum disease, plays a role in heart health. In addition, certain diseases, such as diabetes can lower the body’s resistance to infection, making oral health problems more severe.

What conditions may be linked to oral health?
  • Endocarditis is an infection of the inner lining of your heart (endocardium). Endocarditis typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to damaged areas in your heart.
  • Cardiovascular disease.Some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.
How can I protect my oral health?
  • Brush your teeth at least twice a day; at a minimum in the morning and before bed.
  • Floss daily. This is important!
  • Eat a nutritious diet and limit between-meal snacks
  • Replace your toothbrush every three to four months or sooner if bristles are frayed.
  • Schedule regular dental checkups and cleanings.
  • Avoid tobacco use.
  • Contact your dentist as soon as an oral health problem arises. Taking care of your oral health is an investment in your overall health.
Some conditions that affect your oral health:
  • Diabetes reduces the body’s resistance to infection and puts the gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes. Research shows that people who have gum disease have a harder time controlling their blood sugar levels, and that regular periodontal care can improve diabetes control.
  • Osteoporosis, which causes bones to become weak and brittle, might be linked with periodontal bone loss and tooth loss.
  • Rheumatoid Arthritis. Tooth loss, a marker for gum disease, may predict rheumatoid arthritis and its severity.
Get yourself a Dentist!

 Even if you take excellent care of your teeth and gums at home, you still need to see a dentist regularly. Your dentist can check for problems that you may not see or feel. Many dental problems don’t become visible or cause pain until they are in more advanced stages. Examples include cavities, gum disease and oral cancer. Regular visits allow your dentist to find early signs of disease and can be treated at a manageable stage.

On average, see your dentist twice a year. Individuals at high risk, may need more frequent visits, such as:

  • Smokers
  • Diabetics
  • People with current gum disease
  • People with a weak immune system
  • People who tend to get cavities or build up plaque