Learn to Break the Procrastination Habit

Procrastination is more a symptom of emotions rather than a problem of poor time management. Experts in the field of psychology say that even though procrastinating may temporarily relieve anxiety or unpleasant feelings, procrastinating ultimately can increase negative feelings. The idiom, “Never put off until tomorrow what you can do today” has been credited to many people, including Thomas Jefferson, Mark Twain and Oscar Wilde. Regardless of who first uttered the phrase, it still rings true. Many people are guilty of procrastinating, which can affect their productivity and various other areas of their lives.

Procrastination can sometimes be a good thing, giving a person time to think through decisions more thoroughly instead of acting impulsively. Waiting to do something until a deadline looms also may motivate a person to work harder to complete the task at hand. Yet chronic procrastination can be a problem that affects one’s job performance, academic success, and general state of mind.

Psychology Today says that procrastinating is often done to temporarily reduce a person’s anxiety about a task or alleviate boredom or negative feelings toward the work at hand. Resolving to stop pushing tasks into the future can be a worthwhile goal, but it’s difficult. “To tell a chronic procrastinator to ‘just do it’ would be like saying to a clinically depressed person, ‘cheer up’,” said Joseph Ferrari, a professor of psychology at DePaul University.

Individuals Can Instead Employ These Strategies To Get Focused:

• Set deadlines. Open-ended time frames for getting things done may be a procrastinator’s worst enemy. Setting deadlines can provide the inspiration needed to get things done. Set reminders to help stay on task.

• Seek cognitive-behavioral therapy. CBT is a common type of talk therapy that is used as a tool in treating various mental health conditions and other situations. CBT helps a person become aware of inaccurate or negative thinking to change a view on challenging situations, says the Mayo Clinic. This way one can respond to them in a more effective way.

• Identify feelings. Identifying why a person is procrastinating can help them get past the block. Fear, change, sadness, or lack of experience may be behind a person’s tendency to procrastinate. Identifying the cause can help men and women overcome this hurdle.

• Break down the task. Dividing a challenging task into a handful of smaller tasks can make it easier to complete the project. Reward little successes, which will eventually add up to a big success.

• Keep distractions at bay. Remove distractions from the environment so they can’t be used as a procrastination crutch.

Over time, people can break the habit of procrastination and become more efficient and successful.

Brave Faces of Skin Cancer Heighten Awareness

Coolibar, the industry leader in sun protective clothing, is DETERMINED to change skin cancer and melanoma statistics. On Monday, May 7th, Coolibar revealed a limited-edition t-shirt in support of their mission to keep the world safe from sun damage.  Proceeds from the sale of this commemorative t-shirt, inspired by a 10-year-old child whose brother was diagnosed with a rare form of pediatric cancer, will go directly to the Melanoma Research Foundation in support of research, education and advocacy. This shirt represents the love, courage, fight and commitment shared by everyone who is impacted by the far-reaching diagnosis of melanoma.

To heighten awareness, Coolibar launched This is Brave, a campaign depicting the real-life stories of skin cancer and melanoma warriors including Norah O’Donnell, Brian McKenna, Janet KJ103, and Bethany Greenway. Determined to spread the message to prevent skin cancer through early detection and education, each journey brings this immoderate disease to life in the author’s own words with captivating photos.

Encompassing hope, perseverance, and advocacy, This is Brave is designed to invoke thought and prompt readers to take action, as skin cancer does not discriminate against race, age or gender and no one is exempt from this terrible disease.

Kendra Reichenau, Coolibar CEO, voices the call to action, “One in five Americans will develop skin cancer in their lifetime and we are determined to change this statistic.  Partnering with the Melanoma Research Foundation and being a part of this close-knit community of warriors, families and advocates fuels our passion to provide the best sun protection clothing options available.  We challenge you to join us in the fight against skin cancer.”

Join Coolibar in the fight by supporting the Melanoma Research Foundation with your limited-edition shirt purchase available online now.  Feel good wearing UPF 50+ sun coverage in support of a great cause.

About the Melanoma Research Foundation
The Melanoma Research Foundation (MRF) is the largest independent organization devoted to melanoma. Committed to the support of medical research in finding effective treatments and eventually a cure for melanoma, the MRF also educates patients and physicians about the prevention, diagnosis and treatment of melanoma. The MRF is a dedicated advocate for the melanoma community, helping to raise awareness of this disease and the need for a cure. The MRF’s work spans all subtypes of melanoma and those fighting it, including cutaneous (skin) melanoma, ocular (eye) melanoma, mucosal melanoma and pediatric melanoma. The MRF’s website is the premier source for melanoma information seekers. More information is available at www.melanoma.org. Find the MRF on Facebook and Twitter.

About Coolibar
Coolibar is one of the most recommended and tested sun protective clothing companies in the United States. Based in Minneapolis, the company was founded in 2001 and makes a range of UPF 50+ swimwear, everyday wear, golf & tennis and fitness wear that blocks 98% of UVA/UVB rays and is guaranteed for the life of the fabric. All Coolibar fabrics are recommended as effective UV protectants only for covered areas.  Coolibar is the first clothing company to receive The Skin Cancer Foundation’s Seal of Recommendation. For more information visit www.coolibar.com or call 1-800-926-6509. Follow us on FacebookTwitterPinterest and Instagramwww.coolibar.com

SOURCE Coolibar, Inc.
Christie Covarrubias
Email: ccovarrubias@coolibar.com 

PR Newswire Association LLC
350 Hudson Street, Suite 300, New York, NY, 10014-4504

Easy “Green” Thanksgiving Ideas

Screen Shot 2017-11-05 at 7.46.32 AMThanksgiving is a time to give thanks and share special moments with family and friends. While the original Thanksgiving might have taken place during a time when food was sparse, today it often involves excessive amounts of food, with more food ending up in the garbage than in guests’ bellies. The United States Department of Agriculture projects that Americans will throw away more than 200 million pounds of edible turkey meat this Thanksgiving holiday, which typically ushers in a period of wastefulness. The U.S. Environmental Protection Agency says American households produce roughly 25% more trash between Thanksgiving and New Year’s Day than during the rest of the year.

Reducing waste is a worthy goal year round, but especially during the holiday season. Use fine china and silverware when serving meals instead of disposable plates and utensils. Besides adding a touch of elegance to meals, china and silverware is less wasteful than disposable items. Cloth napkins and other table linens are also more eco-friendly than paper napkins. Decorate using natural items, which can be turned into wreaths and garlands. Vases filled with pine cones and acorns make for beautiful, inexpensive, and festive decorations. Shop locally and organically for poultry and grains whenever possible. Resist the urge to buy more than you need. Skip some of the less-popular dishes that are used only to make the table seem full. Buy a small turkey or think about only serving turkey breasts, which tend to be the most popular cuts of the bird. Use reusable shopping bags to carry items home and reduce waste even further.

Eat by candlelight to reduce energy consumption and turn off lights in other areas of the home that are not in use. Start a new tradition and invite nearby friends and family over for Thanksgiving instead of traveling long distances. According to Use Less Stuff , a resource for eco-conscious men and women, if each family reduced gasoline consumption by one gallon (about 20 miles), they could reduce greenhouse gas emissions by one million tons. Send each guest home with some leftovers. Then the refrigerator isn’t left full of items that will end up uneaten. Don’t let recycling fall by the wayside. Remember to recycle all applicable items. Just because it’s a holiday doesn’t mean recycling habits should be forgotten. Encourage guests to pitch in by clearly marking recycling bins.

Thanksgiving can be less wasteful without detracting from the enjoyment and true meaning of the holiday—being grateful!

From our Family to Yours, Happy Thanksgiving from The Women’s Journal!

Screen Shot 2017-11-05 at 7.49.19 AM

Harmful tests on our closest relatives must end

Screen Shot 2017-09-01 at 9.11.58 AMFor International Primate Day on September 1st 2017, Animal Defenders International is calling for action to end the use of primates in research. Worldwide an estimated 200,000 primates are experimented on each year, with over 70,000 animals used in research across the US, one of the world’s largest users of primates.Animal Defenders International President Jan Creamer said: “The continued use of primates in research is unethical and unnecessary. Harmful to both our closest relatives and to science, governments must end primate tests and facilitate the adoption of modern alternatives without delay.”
Some primates are forcibly removed from the wild and used as breeding machines to supply the industry, or used themselves in tests. In addition to the trauma caused to individuals during the capture process, subsequent confinement, and during procedures until their deaths, this brutal practice harms local populations threatening their survival.
In Latin America, ADI has exposed the capture of owl monkeys for use in malaria experiments in Colombia. Taken from the trees, these nocturnal primates go from the forest to a barren cage. Our evidence led to a tribunal revoking the experimenter’s permits; although this groundbreaking decision has been overturned. Elsewhere, in Africa and Asia, ADI has revealed dire conditions inside the monkey breeders, who take primates from the wild to maintain their breeding stocks. At the monkey farms, individuals are confined to cages and routinely manhandled. In Florida, already home to a number of monkey breeders, ADI is opposing plans for a facility which seeks to import thousands of primates from outside the US.
Primates are frequently used in brain experiments because of their apparent similarity to humans. However, despite being our closest relatives, non-human primates differ from us in a number of ways, including the immune system. Their use in research therefore can never reliably predict potential human effects. Aspirin for example causes birth defects in monkeys, but is widely used by pregnant women without the same effect.
Such species differences are the fundamental flaw of using animals in research. Each species respondsdifferently to substances, with an animal’s age, diet, sex, even bedding material, also affecting results. As a result animal tests can delay scientific progress and lead to human tragedy.
Just days after being given trial drug BIA 10-2474, the six male volunteers in the highest dose group were hospitalized. Four volunteers displayed neurological symptoms, with at least one losing all his fingers and toes; one of the six volunteers died a week after receiving the dose.  No comparable effect had been seen in monkeys or other animals given high doses of the drug over long periods. Some monkeys were estimated to have received around 75 times the dose given to the volunteers.In another drug trial tragedy, TGN1412 was given to volunteers who then suffered multiple organ failure as the drug triggered an uncontrollable immune response. One volunteer was hospitalized for three months, another had their fingers and toes amputated, and all are likely to suffer permanent damage to their immune systems and live with the danger of developing cancer and lupus.  The drug had been tested extensively in laboratory animals including in doses 500 times greater in monkeys with no drug-related adverse events.Investment in animal research, predominantly with primates, has been wasteful and unsuccessful. A review has shown that not one of the 85+ candidate AIDS vaccines successfully tested in primates have been effective in human patients.ADI has documented the suffering of primates for product safety tests at the notorious contract testing facility Huntingdon Life Science (now known as Envigo). Monkeys were strapped down to restrain them while substances were pumped directly into their stomachs, and they suffered a range of debilitating symptoms.

Researchers claim that the use of primates in brain research is ‘necessary’ but sophisticated neuroimaging techniques are available to study human behavior and brain function. Comparing data from human electrical brain activity with data obtained by experimenters using electrodes in restrained monkeys, Professor Furlong and his team at Aston University in the UK have shown the same level of data can be obtained, directly relevant to human patients.

International Primate Day was established by Animal Defenders International in 2005 to highlight the threats to and abuses of our closest relatives in the animal kingdom – apes and monkeys – from their use in research and entertainment, for meat and the pet trade.

Around 20,000 primates are imported into the US every year, from countries such as China, Vietnam and Mauritius. ADI USA revealed the hidden suffering of primates bred for research on the tropical Indian Ocean island of Mauritius. Biodia, one of the biggest suppliers of laboratory monkeys in the world, sends thousands to miserable deaths in the USA and worldwide. At this facility we filmed baby monkeys torn from their screaming mothers to be tattooed, pregnant monkeys manhandled and pinned down in terrifying routine procedures and screaming monkeys being swung by their tails. http://www.ad-international.org/animal_experiments/go.php?id=3503

Over 2,000 primates were imported into the UK from Asia and Africa last year. ADI infiltrated Nafovanny in Vietnam filming the macaque monkeys in small, filthy, broken cages – images the huge dealer of monkeys to the USA and UK denied were on their premises – until we proved otherwise. They once roamed free only to be torn from the trees and forced to live for years in these dismal prisons. http://www.ad-international.org/publications/go.php?id=1577 Monkeys filmed Huntingdon Life Sciences were supplied by Nafovanny. http://www.ad-international.org/publications/go.php?id=1576

Non-animal methods

  • There are many alternatives to the use of animals which are more reliable and are based on better science such as, human cell, tissue and organ culture, including 3D models containing different tissues providing a better representation of the actual situation in a living human; databases of known information, and sophisticated analytical techniques.
  • Advanced non-animal methods include the lung-on-a-chip, which mimics the movements of the breathing lung, providing provide low-cost alternatives for drug screening and toxicology tests
  • Accelerator mass spectrometry (AMS) is an analytical tool of unprecedented sensitivity. It can be used to study samples from human volunteers given ultra-low, harmless, doses of new drugs (called micro-dosing). Obtaining early data from humans can avoid the unnecessary exposure of volunteers in clinical trials to potentially toxic drugs.  Safe, relevant to the correct species. Emerging technologies like AMS have many advantages, including speeding the development process and improving safety.
  • Other cutting edge methods available to develop and test drugs include computer simulations and modelling, high throughput screening for rapid analysis of compounds for drug discovery, epidemiological studies of human disease, transmission, genetics and environmental factors; fMRI and other imaging techniques.

Species differences

The fundamental flaw of using animals for safety testing, and other forms of research, is species differences. With each species responding differently to substances, primate and other animal tests can never reliably predict potential human effects.
  • Macaque monkeys are frequently used in toxicology testing, but they have specific genes which are vital for drug metabolism (when a drug works through the body). These genes are not found in humans and this is just one of the reasons for differences in drug metabolism between monkeys and humans.
  • The action of drugs also varies; for example Aspirin causes birth defects in monkeys, but is widely used by pregnant women without the same effect.
  • A review showed that none of the 85+ candidate AIDS vaccines successfully tested in primates have been effective in human patients Horses, rats and mice cannot vomit.
  • Morphine drugs are a depressant in rats, dogs, hamsters and other species, but produce tremors and convulsions at comparable doses in mice and cats.
  • The breast cancer drug tamoxifen was designed as an oral contraceptive. It is in rats, but in women it has the opposite effect. It is now used in the treatment of breast cancer, despite causing cancer in rats in some studies.
Animal Defenders International (ADI):  Los Angeles – London – Bogota
Ending the suffering of animals in captivity and protecting wild animals and their environments.Active worldwide to end the suffering of animals: animals in entertainment – film, television, advertising, circuses and sport or leisure; animals used for food or fur; protection of wildlife and the environment; trade in animals; zoos, pets, entertainment and laboratories. Funding and promotion of advanced scientific methods to replace the use of animals in research. ADI investigates, produces evidence and reports on the scientific, legal and economic issues for each case study, recommending solutions. Education and awareness to public, media and officials. Where ADI’s evidence has been a catalyst for change, we collaborate with governments to conduct large-scale seizures of wild animals in captivity and relocate them to forever homes – back to their natural habitat wherever possible.
Source: www.ad-international.org
ADI Media Desk, mediadesk@ad-international.org at Animal Defenders International.
United States, 6100 Wilshire Blvd Suite #1150, Los Angeles, CA, 90048

Discrimination Linked to Increased Stress & Poorer Health

American Psychological Association Survey Finds Stress in America™ poll shows many who experience discrimination live in heightened state of vigilance due to anticipated discrimination.

WASHINGTON, March 10, 2016 /PRNewswire-USNewswire/ — Nearly half of U.S. adults report they have experienced a major form of unfair treatment or discrimination, including being unfairly questioned or threatened by police, being fired or passed over for promotion or treated unfairly when receiving health care. These acts of discrimination are associated with higher reported stress levels and poorer reported health, according to the survey Stress in America™: The Impact of Discrimination released today by the American Psychological Association (APA).

The survey, which was conducted online by Harris Poll on behalf of APA among 3,361 adults in August 2015, found that nearly seven in 10 adults in the U.S. report having experienced discrimination, and 61 percent say they experience day-to-day discrimination, such as being treated with less courtesy or respect, receiving poorer service than others, or being threatened or harassed.






Black adults are among the most likely to report experiencing some sort of discrimination. More than three in four Black adults report experiencing day-to-day discrimination and nearly two in five Black men say that police have unfairly stopped, searched, questioned, physically threatened or abused them. Black, Asian, Hispanic and American Indian/Alaska Native adults report that race is the main reason they have experienced discrimination.
“It’s clear that discrimination is widespread and impacts many people, whether it is due to race, ethnicity, age, disability, gender or sexual orientation,” said Jaime Diaz-Granados, PhD, APA’s executive director for education. “And when people frequently experience unfair treatment, it can contribute to increased stress and poorer health.”

For many adults, even the anticipation of discrimination contributes to stress. Three in 10 Hispanic and Black adults who report experiencing day-to-day discrimination at least once a week say that they feel they have to be very careful about their appearance to get good service or avoid harassment. This heightened state of vigilance among those experiencing discrimination also includes trying to prepare for insults from others before leaving home and taking care of what they say and how they say it.

The results from this year’s Stress in America™ survey also suggest that there are significant disparities in the experience of stress itself, and that stress also may be associated with other health disparities. The nearly one-quarter (23 percent) of adults who report that their health is only “fair” or “poor”  have a higher reported stress level on average than those who rate their stress as “very good” or “excellent.”

Certain populations consistently struggle with stress more than others, such as Hispanic adults, who report the highest stress levels on average. Younger generations, women, adults with disabilities, and adults who are lesbian, gay, bisexual or transgender also report higher average stress levels and are more likely than their counterparts to say that their stress has increased since last year.






“Stress takes a toll on our health, and nearly one-quarter of all adults say they don’t always have access to the health care they need,” said Cynthia Belar, PhD, APA’s interim chief executive officer. “In particular, Hispanics—who reported the highest stress levels—were more likely to say they can’t access a non-emergency doctor when they need one. This year’s survey shows that certain subsets of our population are less healthy than others and are not receiving the same level of care as adults in general. This is an issue that must be addressed.”

The report uncovered some good news about stress management related to discrimination. Despite their stress, the majority of adults (59 percent) who report experiencing discrimination feel that they have dealt quite well or very well with it and any resulting changes or problems.

In addition, many adults report having a positive outlook, and survey findings point to the strong impact of emotional support. Having someone they can ask for emotional support if they need it, such as talking about problems or helping them make a difficult decision, appears to improve the way that individuals view their ability to cope with discrimination. Adults who experienced discrimination and had emotional support are twice as likely to say that they coped quite or very well compared with those adults who experienced discrimination but did not have emotional support (65 percent vs. 37 percent of those who report not having emotional support).

Since 2007, the survey has found that money and work are consistently the top two sources of significant stress (67 percent and 65 percent in 2015, respectively). This year, for the first time, the survey found that family responsibilities were the third most common stressor (54 percent), followed by personal health concerns (51 percent), health problems affecting their family (50 percent), and the economy (50 percent).
While average reported stress levels in the United States have increased slightly in the past two years (5.1 in 2015 and 4.9 in 2014 on a 10-point scale, where 1 is “little or no stress” and 10 is “a great deal of stress”), adults are more likely than in past years to report experiencing extreme stress (a rating of 8, 9 or 10 on a 10-point scale). Twenty-four percent of adults report these levels, compared with 18 percent in 2014. This represents the highest percentage reporting extreme stress since 2010.

graphics stress

To read the full Stress in America report or download graphics, visit www.stressinamerica.org.


Source: www.prnewswire.com

Taste Moment

TravelingWineSandy, you are invited to Debbie Indoe’s Wine Tasting/Buying event with the Traveling Vineyard! This was my introduction into the traveling wine world. Carrie Ruggiero, our Wine Guide led us on a complimentary 5 bottle tour of the world of wine and taught us the 4 steps to wine tasting and how to properly pair food and wine, plus much more!  The much more is what I’m going to write about.  Debbie Indoe was the perfect hostess, as she introduced the more than a dozen who attended, into food flavors that complimented each wine.  Every wine was paired with something extraordinary; pumpkin chocolate treats, beef jerky with exotic flavors, aged artisanal cheeses, jewel-like chocolates shipped from Miami and to me the most interesting Piedmontese beef.  Never having heard of Piedmontese Beef I had to research this sublime tasting beef.  I learned a small group of select Piedmontese Bulls were imported into Canada in the late 1970s, and into the United States in the early 1980s.  Piedmontese Bulls and cows originated in the North West area of Italy called Piedmont in the 1800’s. The beef is exceptionally lean and incredibly tender and paired well with the Malbec wine.  I love learning new Food Facts.  Each chocolate had an intriguing name; Pistache, Scarlett Caramel and Galaxy Way. We tasted a selection of whites, reds, and sweet all exclusive to the Traveling Vineyard.  All of the wines tasted (and then some) were available for ordering. Tasting the wines gave us the opportunity to “Try Before We Buy.”  It was heart-warming catching up with old friends and making new ones.  For a foggy dreary winter night it was a great way to have a first-class vineyard experience indoors!


Taste Moment

Taste(4)‘The Best Of The Medina Chamber’ event held yesterday at Weymouth Country Club is referred to as the tastiest member meeting all year. Paul & Tara the new owners of Dan’s Dog’s debuted their new Chili Hot Dog Sauce at this member event. The Chili Hot Dog Sauce is made in house using fresh local beef from Beaver Meats in Smithville. Paul was quick to say there are no preservatives and no nitrates in the beef or any of the ingredients. The sauce is slow simmered for 6 hours in their famous in-house root-beer. The sauce is slightly sweet and when smothered over a Dan’s Dog’s was an Oh My moment. Paul is soon adding his version of a Fire House Dog Sauce to the menu. If it is anything like his Chili Hot Dog Sauce we are in for a taste treat!  Dan’s Dogs is located just off Medina Public Square.

Are Your Holidays Happy?

Celebrating…Shopping…Making Cookies…Decorating…Worshiping…

By Sarah Toman, Ph.D., Psychologist

From Thanksgiving through New Year’s Eve, many of us can struggle with the countless demands of making the holidays happy for others in our lives. We can experience joy in finding that perfect gift for someone special, or in creating the most delectably scrumptious treats wrapped in unique papers and ribbons. There are countless holiday concerts, parties, pageants and services intended to bring us closer to the spirit of the season. So much to do in so little time!

As a psychologist, I frequently hear about the joys of the holidays. However, I also hear about how holiday preparations can create exhaustion, stress, and even depression. Below are a few suggestions for helping you make your holidays as happy as you make them for others.

EXHAUSTION: SLEEP! Of course, that’s an easy one. Just SLEEP! Easier said than done for those with sleep visited by To Do Lists running through their heads and worries about the dinner where Aunt X sits across from Aunt Y with only a turkey between them. Maybe putting those To Do Lists down on paper could get them out of your head. Maintaining a sleep schedule could help regulate the body and brain to relax for sleep. Avoiding the use of caffeine, sugar, and alcohol, as difficult as that is in social gatherings, cutting back may help the exhausting energy swings.

STRESS: Avoiding stress is difficult, but not impossible. Planning ahead, not overspending, limiting extra obligations, walking slowly instead of rushing rushing rushing might make all the difference. Overwhelming stress might lead to panic and anxiety or feeling a racing heartbeat, sweating, shallow/rapid breathing, headaches. You might consider taking care of yourself with a relaxation tape, a massage, a walk in the snow, a chapel prayer, or a quiet lunch with a good friend. Counselors and psychologists are trained to support your experience and help you practice stress-reduction techniques.

DEPRESSION: Norman Rockwell has painted for us the perfect American family experience. We all hope our families will match his depictions, yet sometimes our family members don’t share our picture. If we have lost a loved one or are geographically separated from someone we love during the holidays, we may experience grief or depression. Some of the best anecdotes for depression are physical activity, gathering energy from being around others, putting in place distractions from depressing thoughts and monitoring sleep and eating. Since the holiday months also include gray skies and cold temperatures, Northeast Ohioans are prone to increased depression. Physicians, counselors and psychologists are available to help you knock out the winter and holiday blues.

If you, or the children, adolescents, adults in your life need some support during the holidays, please contact us at Therapeutic Associates of Medina for psychotherapy, counseling, coaching, energy work, massage and Reiki. We are here for you at 330-607-1560.

Screen Shot 2015-12-11 at 9.51.55 AM

How to Look & Feel Years Younger to Live An Active Full Life

By Jeff Tomaszewski, Chief Life Transformer, MaxStrength Fitness

Fitness trends come and go, but weight training in particular never seems to come into style. Part of the problem is that most people associate it with bodybuilding culture and women in particular are reluctant to join the guys at the back of the gym. But as the latest studies show, strength is a key factor in longevity and an extended healthy life. And in fact, resistance training may be the single most important thing you can add to your fitness regimen. Here’s how getting stronger will help you enjoy your life to the fullest as you age!

Gradual muscle decline
Simply put, we get physically weaker as we get older. Most people tend to reach the apex of their physical strength during their 20s and 30s, and it gradually declines from there. Exceptions to this rule exist, however, including genetic outliers and people who begin their resistance training later in life.

But once our strength starts to go, so do other things. For most people, extreme declines in strength tend to happen in their 80s and 90s. Frailty as a condition results in lower levels of physical activity, decreased muscle strength, increased fatigue, slower walking speed, and unwanted weight loss. It’s also associated with adverse health outcomes, an increased dependency on others, decreased mobility, disability, institutionalization, and even mortality. Weaker elderly people also tend to fall more frequently and have greater difficulty standing from sitting or lying positions.

Gerontologists place the blame on our defective mitochondria—the powerhouses of our cells. As we age, our mitochondria start to degrade, resulting in weaker cells and muscle fibers. We experience this as decreased levels of endurance, strength, and function.

Muscular strength and longevity
As a consequence of all this, muscular weakness is indelibly tied to not just our quality of life, but our life expectancy as well. And the science proves this. Two recent studies published in the British Medical Journal revealed that muscular strength is a remarkably strong predictor of mortality—even after adjusting for cardiorespiratory fitness and other health factors.

This conclusion was reached after an analysis of over 30 studies that recorded physical attributes like bench press strength, grip strength, walking speed, chair rising speed, and standing balance. What the researchers found was that poor performance on any of the tests was associated with higher all-cause mortality, anywhere from a 1.67 to a threefold increase in the likelihood of earlier mortality.

Now, here’s the good news: To a non-trivial degree, and despite the inexorable effects of aging, physical strength is an attribute we can control. As the science is increasingly showing, resistance training can literally add years to your life, and the earlier you get to it, the better.

Resistance training and rejuvenation
Weight training offers innumerable positive effects on our physical, cognitive, and emotional well-being. Taken as a whole, exercise has been shown to add between six and seven years to a life span, if not more.

Hit the weights, everyone
As these studies indicate, not all exercise is equal. Resistance training (like lifting weights), in conjunction with high intensity workouts (like aerobics and running), are key. And it’s never too late to start; and yes, ladies, this means you, too. (“Bulking up” is a myth; moreover, it’s arguably more important for women to lift weights on account of a higher propensity for osteoporosis). Seniors also need to lift weights. Actually, they really need to lift weights.

Studies show that elderly people still experience the benefits of gene shifting, even if they’ve never lifted weights before. It also results in an increased production of growth hormone and testosterone, and lower levels of dangerous cholesterol. It can also stave off the awful effects of neurodegenerative disorders and depression.

If you haven’t yet started a strength training program and would like to reap all of the benefits above by only spending 20 minutes twice a week, go to www.maxstrengthfitness.com or call us at 440.835.9090 to request your FREE initial consultation and demo workout TODAY!

Screen Shot 2015-09-13 at 3.08.30 PM

Max Strength Fitness

Anti-Aging through Dentistry

Cosmetic dentistry should not just be about white fillings in teeth.

Dr. Rose Photo By Dr. Scott L. Rose

The first person one thinks about when talking about improving ones’ looks is the plastic surgeon. And while they really do offer some wonderful options, most people fail to look at other options. A dentist who is well trained and experienced in the combination of Cosmetic and Neuromuscular Dentistry can also achieve amazing “facelift like” results without surgery. While it is great to have nice skin, it is just as important to have a nice smile and a proportional lower 1/3 of the face. Cosmetic dentistry should not just be about white fillings in teeth.

For most dentists who say they do cosmetic dentistry, that is just what they do. That’s O.K. if all the other parts of your face are in balance. But my personal philosophy is that Cosmetic Dentistry is about creating or restoring the harmonious balance between the size, shape and color of the teeth with facial features and facial profile. It takes into consideration your bite position, the muscles of your face, and the proportion of the components of your face. A bite position that is placed in a neuromuscular relaxed position has many benefits. This usually results in a facial profile where the upper, middle, and lower 1/3 of the face are in proportion and balanced, a much more pleasing and natural look. It helps minimize wrinkles around the mouth. Teeth that are the correct color and shape help restore a more youthful “vibrant” appearance. Another benefit is that a bite restored to a more muscle balanced position reduces muscle tension and strain in the face. It helps improve headaches, neck pain, and jaw pain.

So what I consider real cosmetic dentistry is not just about looking good, it is also about feeling good. Both go hand in hand in improving and preserving our quality of life as we get older.

Rose Ad