Live Strong & Age Well

Digestive System Effects of Hashimoto’s 1. Constipation and Slow Gut Motility The thyroid regulates metabolism, including the speed of digestion. With low thyroid hormone levels, the intestines move food more slowly, leading to constipation. Chronic constipation can contribute to bloating, discomfort, and even increased toxin absorption from stool sitting in the colon too long. 2. Slow Gastric Emptying (Gastroparesis) Food stays in the stomach longer than normal, leading to bloating, early fullness, nausea, and discomfort after eating. This can cause a loss of appetite or make meals feel heavy and difficult to digest. 3. Low Stomach Acid (Hypochlorhydria) and GERD Thyroid hormones help regulate stomach acid production. With Hashimoto’s, low acid levels can lead to indigestion, nutrient malabsorption, and acid reflux (despite the common belief that GERD is due to too much acid). Symptoms include bloating, burping, and heartburn, especially after meals. 4. Sma...

Yoga is a group of physical, mental, and spiritual practices or disciplines that originated with its own philosophy in ancient India.  It is aimed at controlling body and mind to attain attain various salvation goals as practiced in Hindu, Jain, and Buddhist traditions. It's not always about religious salvation in the traditional sense.  It's more about freeing yourself from things that cause you pain or unhappiness (stress/anxiety, negative thoughts/emotions, the feeling of being disconnected from yourself or others. Yoga aims to help you find inner peace and calmness, develop a sense of self-awareness and understanding, live a more balanced and fulfilling life, and reach a state of enlightenment, in some philosophies. Essentially, it's about achieving a state of well-being where you're less affected by life's challenges. Some of the Benefits of Yoga: 1) Builds muscle strength.  Many of the poses require you to support your own body weight building strength and to...

Yerba mate is a traditional South American herbal tea made from the dried leaves of the Ilex paraguariensis plant. It contains natural caffeine, antioxidants, vitamins, and minerals, making it a popular alternative to coffee and green tea. It has a bold, slightly bitter, and earthy flavor. Yerba mate is known for providing a smooth energy boost, aiding digestion, and supporting metabolism. Yerba mate tea contains several essential vitamins and minerals, including: B Vitamins – B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid) for energy metabolism and brain function. Vitamin C – Supports the immune system and acts as an antioxidant. Vitamin E – Provides antioxidant benefits for skin and cell health. Minerals – Contains potassium, magnesium, zinc, and manganese, which support hydration, muscle function, and overall well-being. Yerba mate tea offers several potential benefits: Boosts Energy & Focus – Contains caffeine and theobromine for sus...

  The Glycemic Index (GI) and Glycemic Load (GL) are tools used to understand how carbohydrates in food affect blood sugar levels. They can be helpful for managing energy levels, blood sugar, and overall health. Glycemic Index (GI) The Glycemic Index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels. Low GI (55 or less) – Slower digestion, gradual rise in blood sugar Medium GI (56–69) – Moderate rise in blood sugar High GI (70 or more) – Rapid spike in blood sugar The GI does not consider portion size, which is where Glycemic Load comes in. Glycemic Load (GL) The Glycemic Load considers both GI and portion size , giving a more accurate picture of a food's impact on blood sugar. GL = (GI × Carbohydrate grams per serving) ÷ 100 Low GL (0–10) – Minimal effect on blood sugar. Medium GL (11–19) – Moderate effect. High GL (20 or more) – Large blood sugar spike. How to Use GI and GL Prefer low-GI ...

Possible Causes of Fragmented Sleep:  Hormonal Imbalances - Changes in cortisol, melatonin, thyroid hormones, or sex hormones (estrogen, progesterone) can disrupt sleep. Cortisol:   High nighttime cortisol keeps your body in a state of alertness, preventing deep sleep.  Low morning cortisol makes it hard to wake up feeling refreshed.  Cortisol spikes at night can cause middle of the night awakenings and difficulty falling back asleep. Overactive sympathetic nervous system (too much fight or flight response) Chronic stress either physical or emotional. Adrenal dysfunction, refers to imbalances in cortisol production caused by chronic stress, poor sleep, blood sugar fluctuations, or underlying health conditions. It’s often linked to HPA axis dysregulation (hypothalamic-pituitary-adrenal axis), where your body struggles to regulate stress hormones properly. Blood sugar drips at night which triggers a cortisol release to stabilize glucose, waking you up. Melatonin: ...

They used to say that consuming too many eggs is bad for your health and raises cholesterol. While eggs do contain dietary cholesterol, it has little effect on blood cholesterol levels.  It is the saturated and trans fat that have a bigger impact. One egg contains: 75 calories 5 grams of fat 6 grams of protein 0 carbohydrates 67 milligrams of potassium 70 milligrams of sodium 210 milligrams of cholesterol Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many metabolic steps.  Most of the nutrients are in the yoke, while the egg white is mostly protein. For healthy adults, eating up to one egg per day is generally considered safe and does not increase heart disease risk.  Some studies suggest that eggs may have beneficial effects on HDL (good) cholesterol.

Hashimoto's disease is an autoimmune disorder that attacks the thyroid gland and can effect the whole body.   Hashimoto's slow metabolism which can result in weight gain, fatigue, and sensitivity to cold.  It can contribute to high cholesterol, slowed heart rate, and increased risk of heart disease. You can have symptoms of muscle weakness, aches, joint pain, and stiffness. It can effect the nervous system by causing depression, memory problems, difficulty concentration, and numbness and tingling in the extremities.  Common digestive symptoms are constipation.  Women can have irregular/heavy menstrual periods and fertility problems.  In men it can cause reduced libido. It causes dry skin, hair loss or thinning, and brittle nails. Since Hashimoto's is an autoimmune disorder, it puts you at risk of having other autoimmune diseases.   Rheumatoid Arthritis, Type 1 Diabetes, Lupus, Celiac Disease, Pernicious  Anemia, Sjogren's Syndrome, Addison's Dise...

Jumping on this mini trampoline provides a full body workout that impacts your whole body.   Benefits: 1)  You target multiple muscles when you jump.   2)  It improves bone density. 3) Helps with balance and coordination 4) Good cardio activity that helps strengthen your heart. 5) Improves circulation and lymphatic drainage. 5) Stress release.  Like with most exercise, your body releases endorphins that make you feel better. General Guidelines for Rebounding Sessions: Beginners: Start with 5-10 minutes and gradually increase. Bone Health & Low Impact Cardio: Start with 15-20 minutes at a moderate pace (gentle bouncing, stepping, or light jogging). Cardio & Endurance: 30-40 minutes if using it as a primary workout. HIT (High Intensity Intervals): 10-15 minutes of short burst (e.g., 30-60 seconds of fasting bouncing, then rest). Lymphatic Drainage & Energy Boost: 2-5 minutes of light bouncing.

Since having right rotator cuff surgery in 2016, my arm has always been weaker.  It gets sore easy after lifting weights and takes longer to recover.  I decided to take a new approach to my full body weight lifting days twice a week to allow my arm to get stronger without overdoing it. I am starting out doing two sets of 15 reps with lighter weights to help with endurance and still activate my muscles.  This will allow me to gain strength while reducing the risk of strain or injury. Benefits to this Approach: 1) Higher reps with lighter weights improve endurance and reduces fatigue. 2) Lighter weights will place less stress on my joints and help maintain rotator cuff health. 3) This will ensure both arms get an adequate workout without overloading the weaker side. 4) Reduced injury risk by avoiding heavy loads to minimize strain the the area. Slow and controlled movements will focus on good form and controlled reps to build strength safely.  I can add a third set of ...

Consuming too many added sugars can contribute to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Sugar  contributes to tooth decay and gum disease. Eating excessive amounts of sugar may increase your risk of developing certain cancers. Diets high in sugar increase inflammation in the body, may cause insulin resistance, both of which increase cancer risk. Consuming sugary products might give you a brief energy boost that is quickly followed by a sharp drop in blood sugar, leading to major fluctuations in energy levels. The American Heart Association recommends the following daily added sugar limits: Women : No more than  25 grams (6 teaspoons or about 100 calories) Men : No more than  36 grams (9 teaspoons or about 150 calories) These limits apply to  added sugars  (like those in processed foods, sugary drinks, and sweets), not naturally occurring sugars found in whole fruits, vegetables, and dairy. Cutting out sugar can lead...

  A vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. It activates muscle fibers and improves muscle strength. Benefits of using the vibration plate: 1) Improves bone density by helping to stimulate bone growth. A benefit for those with osteopenia or osteoporosis. 2) Enhanced Circulation by promoting blood flow, which can assist with recovery and reduce muscle soreness. 3) Better Flexibility, balance, and coordination which is especially important as we age. 4) Can help reduce cellulite by improving circulation and muscle tone. 5) Helps to stimulate the lymphatic system by encouraging muscle contractions, which can aid in the movement of lymph fluid throughout the body. This reduces swelling, and enhance detoxification processes. It's a nice addition to your exercise routine. You can do squats, balancing exercises, stretching, glute bridges, arm curls, lunges, bicep curls, plank pose, marching, and so much...

Insomnia is a sleep disorder that causes an inability to sleep sufficiently.  It impacts both sleep quantity and quality. Symptoms of insomnia include:    1) Trouble falling asleep or staying asleep. This can lead to tossing and turning throughout the night or waking up frequently during the night. 2) Worrying about falling asleep while trying to sleep, or tossing and turning at night, unable to fall asleep. A diagnosis of insomnia requires that these sleep problems occur at least three nights per week, over at least a 3 month period. Research says that people who sleep between 6.5 and 7.5 hours live longer than those who sleep more than 8 hours per night.  People that sleep 9 to 10 hours a night do not live as long as those who sleep as little as 5 or 6 hours a night.  People who sleep between 7 to 10 hours have the highest well-being scores.  Though longer sleep could be a symptom of and underlying health condition than rather a cause for a shorter lifes...

  Another great tea from Tealyra online.  This tea has a beautiful deep red color with the scent of rose petals.  It does have a tart taste due to the hibiscus.  The scent from the rose petals are very relaxing.  Adding a little sweetener to this tea helps to balance out the flavor, mellow the acidity, and bring out more of the fruity flavor.  I prefer to add sweetener to this tea.  I have been using a few drops of Stevia.  Monk Fruit or honey would be another good option.  I have also brewed this tea to make iced tea.  It is very refreshing.   Herbal teas do count as part of your water intake because they are primarily infused with herbs, flowers, and spices.  A good way to stay hydrated for people who don't like to drink plain water.  Though some herbal teas like  Nettle and Dandelion may have more of a diuretic effect, which could slightly reduce hydration.   Hibiscus tea benefits:   1) Sup...

  This has become one of my favorite teas. I've been buying all my loose teas from Tealyra.com.  They have a good selection of white, green, black, herbal teas, matcha. If you do buy from the site, do a coupon search on google. There are always coupons for the site for 20 to 30% off. It will save you money on the shipping cost. Nettle tea has a long history of use as a source of medicine and food.  I would describe the taste as earthy, and spinach like. Many describe it as having a hay taste. I drink it unsweetened.  Some of the benefits of drinking nettle tea are: 1) It helps reduce inflammation in the body. 2) it is packed with vitamins A, C, K, several B vitamins, and minerals like iron calcium and magnesium.  3) It has diuretic properties, helping to flush out toxins and support kidney function. 4) It supports joint health and may relieve pain and stiffness. 5) It can provide seasonal symptom allergy relief. 6) It's high vitamin content helps boost your immu...

Just some interesting information about sleep. Increased cortisol at night:  Fasting for too long can keep cortisol levels elevated, making sleep more fragmented and causing restlessness. Hunger signals subconsciously waking you:  even if you don’t feel hungry, your body might be sending wake-up signals due to a need for fuel. Disruption in Sleep Hormones:  Tryptophan, an amino acid needed for melatonin production, comes from food.  Not eating for too long before bed might reduce serotonin and melatonin levels, leading to more awakenings. Possible solutions to test: Try a small protein snack before bed or maybe eating dinner a bit later. If your morning blood sugar is slightly over a 100 despite fasting overnight is likely due to the Dawn Phenomenon.   Dawn Phenomenon is when in the early morning (between 3-8 AM), Your body releases growth hormone, and adrenaline to prepare for the day.These hormones signal your liver to release glucose into your bloodstrea...

Let's talk about Protein. We start to lose muscle beginning at age 30 and by age 50 there is a more noticeable decline.  For adults over 60, the protein recommendation is 1.0 to 1.2 grams per kilogram of body weight per day to help prevent muscle loss.  However, if you are very active, you may need 1.2 to 1.6 kg per day, and if weightlifting even 2.0 grams per kilogram of body weight. I am currently 106 pounds and very active.  So my protein needs would be 58 grams to 86 grams.  I have been getting on average 80 mg daily according to the app I am using. Protein supports good health, immunity, muscle maintenance, and physical function in older adults.  It plays a crucial role in muscle health by supporting muscle repair, growth, and maintenance.  Protein provides amino acids needed to repair and rebuild muscle fibers, making them stronger over time. When you do an activity like lifting weights, it creates small tears in muscle fibers.  This signals your...

https://osteoporosis.ca/nutrient-calculator/

  It is very important to get enough calcium in our diet to maintain good bone health and reduce the risk of osteoporosis.  For women 50 and older it is recommended to get 1200 mg per day along with Vitamin D to help with the absorption.  For me eating a plant-based diet, my calcium comes from leafy greens like kale, tofu, tempeh, chia seeds, beans, legumes, and nuts.  I started eating a little cottage cheese for a snack, but I have to take Lactaid pills since I have some lactose intolerance.  I downloaded an app from the Playstore (My Net Diary) to help me track my calcium and protein intake (we will talk about protein another day).  Needless to say,  I am only getting about 800 mg of calcium from my diet, which is not enough.  I do supplement with Citralcal Maximum Plus daily which contains 650 mg of calcium, vitamin D 1000 units, Zinc 5.5 mg, Copper 0.45, Maganese 1.15 mg.  I also take Vitamin K2 100 Mcg daily.  Vitamin K2 helps direc...

  A little bit more about myself.  I am 65 years old and passionate about living an active healthy lifestyle.  I have followed a plant-based diet since 2006.  Being a retired nurse, I have always been interested in nutrition and how it impacts the body.   I believe that eating the right foods, exercise, and lifestyle choices are the key to feeling strong at any age.  Let's stay strong and feel great together.