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THE NEW MIRACLE TREATMENT FOR WOMEN IN MIDLIFE AND BEYOND:
A TRUE MAGIC BULLET FOR STAYING HEALTHY AND FEELING GOOD
By Janet Horn, M.D. and Robin H. Miller, M.D.
When you first saw the title of this article, you immediately thought it was hogwash, right?
You were a bit disappointed, too, because doctors are supposed to be honest, and discuss only the treatments that have been scientifically proven to work; and everyone knows that there is no such thing as a miracle treatment that keeps you healthy as you age. But, here’s the thing: we are telling you the truth.
First, let us tell you what this miracle treatment can do. It can help you to retain your memory, and possibly even prevent dementia, or at least postpone it for years. It can prevent you from falling, the most common cause of injuries to those of us who no longer even count the number of candles on our birthday cakes. It can, in some cases, keep you from getting arthritis in your knees, and if you already have it, keep you up and moving. It can keep your heart healthy, and if you already have heart disease, it can get you back to feeling great. It can prevent some cancers. If you have diabetes, or high blood pressure, or high cholesterol, it can, in some cases, make them go away, and at the very least, it may allow you to lower your dose of medication for each of these three. It can help you to breathe easy. It can keep you buff and help your sex life. It can help you sleep better, suppress your appetite, and even increase your metabolism. And it can improve your sense of wellbeing, keep your mood positive, and increase how long you live.
We know you’re still doubtful because if such a thing really existed, it would be on TV constantly and all over the internet, and you would’ve probably bought a huge amount of stock in it. But in fact, it not only exists, but all of the effects mentioned above of our miracle treatment have been scientifically proven!
Human beings were meant to move. Every aspect of our bodies’ functioning is geared toward that. On the flip side, movement and mobility are very important to the quality of life. What does this have to do with the miracle treatment? Easy – the miraculous new treatment for all our ills, particularly those accompanying the aging process, is movement. Because of all the negative connotations, we won’t call it exercise or any of those other clinical-sounding names, like “workout” or “physical activity.”
It really does all the things we said it can do. In fact, a recent study that followed more than 2500 people over the age of sixty for an average period of twelve years found that those who were fit from regular and adequate movement, whether they were overweight or not, had a significantly lower death rate at a young age than those who were not fit.
Here are the specifics. The official recommendations, released in 2007 by the American Heart Association and the American College of Sports Medicine, for the amount of physical activity necessary to improve and maintain our healthinclude not one, but three different types of exercise: aerobic activity, muscle-strengthening activity, and balance/flexibility training. These are the recommendations.
1) Aerobic activity of moderate intensity for thirty minutes a day, five days per week – Go for a walk or climb those stairs in your building – anything goes here as long as you do it for thirty minutes;
2) Muscle strengthening activity including eight to ten exercises involving the major muscle groups, with eight to twelve repetitions each, at least twice a week – Use free weights, a barbell, or a machine that simulates weight lifting by resistance;
3) Balance and flexibility activity at least two days a week – do yoga, pilates, or Tai Chi. And be sure to stretch.
So now you know about the magic bullet for staying healthy. But, even though you know you need to stay active, sometimes, the whole idea of getting up and actually doing it is overwhelming. It is particularly hard to find the time when most of us have such a busy lifestyle. But there’s even more good news about our miracle treatment. For those who hate the gym, workouts, jogging and barbells, there is an alternative called “Exercise Lite”.
Several years ago, a very interesting study was done at the Cooper Institute in Dallas, Texas. 255 volunteers were divided into two groups. One group went to the gym regularly for a standard workout. The other group tried to integrate regular physical activities into their usual daily routines. They would walk up stairs instead of taking an elevator, clean their own houses and apartments, work in their own gardens; in other words, they took every opportunity to do the maximum physical activity with their daily activities. After six months, both groups had improved their fitness levels, lowered their blood pressures, and lost fat. But, after two years, only those in the group that had incorporated fitness into their routines were more likely to maintain their fitness level. Exercise lite worked and kept on working!
To receive the full health benefits as we mentioned above, you need to do at least 30 minutes of moderate to vigorous aerobic (cardio) exercise each day. With exercise lite, you can break it down into 10-minute segments so that the cumulative time is still 30 minutes a day. If you only have a couple of 10 minute breaks a day, go walking for those breaks and then take a quick walk before or after work. You want to shoot for 15-20 minute miles, and you want to get your pulse rate up but still be able to have a conversation. If you garden, you need to do it while moving around a lot, in other words, active gardening. Same thing goes for housework. The vacuum can be your best workout buddy! One easy way to do exercise lite is to wear a pedometer, a little meter you wear on your belt that records your steps. With the pedometer you want to aim for 10,000 steps a day.
Most important, make it fun and you’ll keep doing it. Do things you like. Find a class that is fun or start riding your bicycle or swimming. Get some great music and use it for your activity. If you need support, grab your friends and family to do an activity with you. And remember, don’t tell yourself that you are doing the dreaded “exercise”; fool yourself and have it become a normal part of your daily life.
Before starting any exercise program, check with your doctor!
Dr. Janet Horn is Board Certified in Internal Medicine and Infectious Diseases, with training in Obstetrics and Gynecology. She spent many years on the fulltime faculty of the Johns Hopkins University School of Medicine, where she published articles in medical journals on her research interests, including sexually transmitted diseases, AIDS, and women’s health. She started her solo private practice in 1990 while continuing to teach as an Associate Professor of Medicine on the part time faculty at Hopkins. She has been selected by Baltimore Magazine as one of the "Top Doctors in Baltimore” and by the Maryland Daily Record as one of the "Top 100 Women in Maryland."
Dr. Robin Miller, in addition to being an experienced Board Certified Internist, is also an Integrative Medicine specialist, having trained with Dr. Andrew Weil as a Fellow at the University of Arizona. She is the founder and medical director of Triune Integrative Medicine, an innovative medical clinic in Medford, Oregon. She is an award winning medical correspondent on regional and national television, radio, and the internet. She is an award winning medical correspondent on regional and national television, radio, and the internet, the author of a health book for children, Kids Ask the Doctor, and a board member of The National Association of Medical Communicators, a society of medical journalists in all media.
Dr. Janet Horn and Dr. Robin Miller are the authors of The Smart Woman’s Guide to Midlife and Beyond, which will be available this September from New Harbinger Publications.
Please visit www.SmartWomansHealth.com for more information.
Street Kings Review – So Close It Hurts
I decided to take in Street King’s offer of gritty film noir played out on a different side of Los Angeles than we usually see. And it was . . . a very mixed bag, but ultimately, worth the money. To start with the good, I think the plot was intriguing—no surprise to Ellroy fans–and the movie certainly hummed along. No sneaking of peeks at your watch, wondering why you were only at the half way mark. And the camerawork is outstanding at bringing the gritty L.A. streets to all too believable life. Keanu Reeves (Ludlow) does a rock solid job–his voice, which sometimes sinks a role for him (Much Ado About Nothing, anyone?) works for this character, and he brings intensity and commitment to Ludlow’s weary, angry and ultimately bewildered soul. Hugh Laurie (Biggs) brings the same intensity to his steely ambitious power broker. Ludlow’s desperate desire to see in black and white so he can live with his losses and his successes makes him a pawn in a game he doesn’t know he’s playing. Laurie’s Biggs is a man who knows exactly what complex game he’s in and how to play it—and their scenes together are the most successful in the film at getting the audience to look past the characters’ differences to ask what they share.
A movie playing around in film noir territory with good actors should be able to resonate on more levels than a fast paced action movie with the attractive results of months at the gym on display. Here, the story skeleton is solid–Ludlow is in a terrible bind and you really don’t know who he can trust. The movie presents us with a series of ironies, which never settle into any one moral position. One scene resonates with another to disturb each conclusion we have just been encouraged to make. Ludlow looks like a racist thug, a hero, a corrupt cop—and that’s just in the first five minutes. Ultimately, he’s that American icon, the lone gunfighter, except he’s also what should be the opposite—the puppet on a string. The journey we take with Ludlow in untangling who’s pulling his strings is not a new concept, but done well, this sort of exploration is always worthwhile. This movie is so close to doing it well, it hurts. Reeves, who is in almost every scene, nails the brute force mixed with painful morality that propels Ludlow into his career of what ultimately is a contract killer with a badge. Laurie effectively creates a character who slips between the aligned forces, merging morality with ambition so seamlessly we’re as appalled at the end of the movie as we were at the beginning. The other supporting players are also good, Cedric the Entertainer and Common in particular creating memorable characters who bring the streets to life. Chris Evans, too, does fine work with his everyman character longing to make his mark.
Unfortunately, Street King’s script–good Lord, who tinkered with that?—lets the actors down. I realize the dialogue is supposed to be somewhat stylized, but style isn’t what I got–I got the most clichés riddling the dialogue I’ve heard in a long while and unfortunately, not because the movie is parodying a genre. The writers took the kind of lines a movie needs really great writing to get away with once and gave those lines to characters with a frequency that defies belief. Besides being off-putting on the believability front, the dialogue didn’t give us much of a peek into the players because there were so many opaque or just silly lines at crucial moments, while key lines were sometimes thrown away, lessening their impact. One shouldn’t have to strain to hear Captain Wander (an over the top Forest Whitaker) say that Tom is always Tom, and once fixed on a problem, he never gives up, because although the vice captain has been capitalizing on this trait for years, he’s caught as flatfooted by it as any criminal.
Whitaker’s take on Wander misfires for most of the film, though he pulls off his end scene. We should be as torn as Ludlow as Biggs and Wander fight over him, one with an arm around Tom’s shoulders, the other in shadow from the sidelines. But Wander has such a psychotic vibe from his opening scene, we’re left instead to wonder why Ludlow is, as one of his team mates puts it, such a chump about the men he works with, especially given his role on the squad. That leaves the field to Biggs, but we don’t get enough of him to fill the space that should be occupied by Wander. To effectively illuminate the murkiness of the culture charged with enforcing morality, we need to see through Wander’s eyes, too. Our distance from that key character weakens the sense of irony about concepts like good and evil underpinning the story. The movie almost makes it as a genuinely troubling moral as well as physical landscape, and that’s probably the most disappointing aspect.