Dr. Curtis McElroy

Category: Wellness

  • What Does It Take To Be Fit After 40

    What Does It Take To Be Fit After 40

    Physical fitness over 40 is really not too different from physical fitness at any other age. 

    The real difference comes in when you believe you are still 16 and can leap tall buildings in a single bound.  In other words, getting back into shape takes a bit longer and requires a bit more energy than when you were 16.

    To define physical fitness means to be in good shape or in good condition. 

    People who are in good physical shape can carry out daily tasks without too much fatigue and with enough energy to perform leisure time activities. 

    Your physician will define physical fitness by the cardiovascular measurements he can take in the office, such as pulse, respirations and blood pressure.  He’ll also use measurements of weight, body mass index and muscle mass.

    A trainer may define physical fitness using some of the same parameters but with the addition of muscle strength testing, cardiovascular endurance and body composition. 

    But what really is physical fitness and how do you define that after the age of 40?  Is 40 really a magical number?  In realistic terms it isn’t magical at all.  However, there are many people who will tell you that their metabolism noticeably slowed, their joints were noticeably stiffer and they gained weight after passing their 40th birthday.

    Physical fitness to the human body is what fine-tuning is to a racing engine. You can perform up to your potential and can help you look and feel your best.  It is the performance of the heart, lungs and muscles of the body in tandem with each other.  It’s important to remember that our fitness has individual qualities that vary from person to person.  It is influenced by your age, heredity, habits, physical fitness program, eating and sex.  There are several factors within your power to change: habits, exercise program and eating habits.

    To define physical fitness over 40 you have to determine your goals and aspirations. 

    If you’ve been a couch potato for 10 years you may never compete in the senior Olympics.  But, if you develop a reason to pursue and continue an exercise program you just may compete.

    The most important piece to define physical fitness over 40 is the motivation and reason why a person would pursue activities and set a goal for physical fitness. 

    Your reason ‘why’ will carry you through doubts, disappointments, and injuries.  If you develop a reason ‘why’ you’ll get through to a state of physical fitness.

    A physical fitness program is a life-long commitment of time and effort.  This is something you must do without question, like you would brush your teeth or shower.  And, unless you are thoroughly convinced of the benefits of physical fitness and you have a reason to exercise daily you will not succeed.

    If you are beginning a physical fitness program you should always consult with your doctor to be sure that you are able to complete the program and don’t have any underlying issues that may impact your progress. 

    Your doctor will also help you to develop a beginning program that will meet your current physical fitness abilities.

    RESOURCES

    World Health Organization Europe: Physical Activity and Health in Europe
    http://www.euro.who.int/__data/assets/pdf_file/0011/87545/E89490.pdf
    Circulation: Exercise and Physical Activity in the Prevention and Treatent of Atherosclerotic Cardiovascular Disease
    http://circ.ahajournals.org/content/107/24/3109.long
    Fit After 50 Women’s Health Magazine: How to Define Physical Fitness
    http://www.fit-after-50-womens-health-magazine.com/define-physical-fitness.html
    Mens Health: 10 Standards to Assess Your Fitness Level
    http://www.menshealth.com/fitness/assess-your-fitness-level
    The American Journal of Clinical Nutrition: The Evolution of Physical Activity Recommendations
    http://ajcn.nutrition.org/content/79/5/913S.long
    Center for Disease Control and Prevention: A New View of Physical Activity
    http://www.cdc.gov/nccdphp/sgr/ataglan.htm
    ShapeFit: Fitness over 40- 10 Tips to Get in Shape and Stay Fit as You Get Older
    http://www.shapefit.com/fitness-over-40-10-tips.html

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Need To Know About Normal Cholesterol Levels

    What Are Normal Cholesterol Levels?

    Cholesterol levels are determined by a blood test showing how much of each type (good and bad) that you have in your bloodstream. Knowing what normal is will depend on your age, your sex and the country you reside in.

    What’s considered to be a good level for a child would be considered off for an adult and vice versa. Some countries measure cholesterol using a different grading (such as the metric system) than other countries.

    Standard is to check the levels in milligrams. You might see a reading that shows 160 mg/dL on your results. That means that your cholesterol is at 160 milligrams in a liter of blood.

    Because of the abundance of fast food and sedentary lifestyles, even young children can become affected with high cholesterol. While some of it can be passed down through the family genes, usually when a child’s weight creeps up to an unhealthy level, they get the same health risks for their heart and other organs that an adult does.

    The damage done to the heart in childhood can cause problems once they grow up. To treat this condition in children, lifestyle changes including diet and exercise are recommended.

    Your doctor will order blood test called a lipid profile to determine your cholesterol levels. Cholesterol levels are viewed as total cholesterol and then broken down by high density lipoproteins (HDL), low density lipoproteins (LDL), very low density (VLDL) and triglycerides.

    The desired total cholesterol is less than 200 mg/dL. If it is and it hovers in the 200-239 range, that means you have some mild health risks. Once the range reaches greater than 240, you have what’s considered high cholesterol and are at a strong risk for developing heart problems.

    The total cholesterol is broken down into the HDL  (good cholesterol)  and should be a minimum of 45 mg/dl; however, the higher the HDL the better. If your reading is below 40 mg/dL, then you don’t have enough HDL in your body to help fight against the LDL cholesterol.

    The LDL level (bad cholesterol) should be below 100 mg/dL especially if you have at least two risk factors for heart disease.  If it’s below 130, your doctor won’t be too concerned but if it starts to go above 160, that’s considered high.

    Your VLDL cholesterol should not be above 30 mg/dL.

    The desirable level for triglycerides is below 150 mg/dL, It is considered a high reading when the level hits any number over 200 mg/dL.

    If you have abnormally high total cholesterol, high LDL cholesterol, or low HDL cholesterol it is imperative that you start taking the steps necessary to improves your cholesterol levels to decrease your risk of developing heart disease.

    Changing your diet and adding a regular exercise routine is a great way to lower your risks. However, if your levels are already much too high, then you may need to take more aggressive steps that include medical therapy to get those levels down as quickly as possible..

  • Need To Know About Cholesterol

    What Is Cholesterol?

    You’ve heard the doctor say to watch it. You’ve heard that some foods have an abundance of it – but exactly what is cholesterol? It’s true that cholesterol is found mainly in the types of food you eat, but that’s not the only way this waxy type of matter gets into the body.

    Did you know that your liver makes cholesterol? Your body must have this substance in order to work properly and keep you in good health. When there’s an overabundance of cholesterol, that’s when health problems start building up.

    Like too much of anything, a build up can damage the internal organs (the heart, liver, etc.). When you get too much cholesterol in your body, it can cause trouble for your arteries.

    Imagine a drainpipe in your bathtub. What happens if it’s not treated (kept cleaned out) and deposits of hair are allowed to build up? The opening to allow water to drain gets smaller and smaller. Then one day when you get into the shower, the water has nowhere to go, so it pools at your feet.

    This is essentially what happens when you have too much cholesterol. The arteries around the heart become too narrow for blood to adequately flow. This can lead to a blocked artery, which can then cause a heart attack and damage to the heart muscle.

    Some people get confused about good versus bad cholesterol because cholesterol is broken into types. So what is cholesterol when it’s grouped into categories? It’s both good and bad.

    First, you have triglycerides. This is fat. You get this fat from overindulging in food (even ones that are good for you). What you eat undergoes a form change within the body and triglycerides are one of these changes that occur from certain foods being consumed.

    Foods like cakes, cookies, ice cream, candy, pies, etc. Triglycerides are also formed by drinking beer and other beverages containing alcohol. Secondly, low density lipoproteins (LDL) are a type of cholesterol. This one has the most potential to cause damage to your heart.

    Third, high density lipoproteins (or HDL) is a cholesterol that’s very good for your heart. Think of this one as a shield in your body trying to battle back against the bad or the LDL cholesterol.

    If your doctor tells you that you need to raise your level of HDL, it’s for your heart’s protection. Finally, there’s very low density lipoprotein (VLDL) and this is also a bad cholesterol.

    More importantly than wondering, ‘what is cholesterol,’ you need to know what the levels are within your body. By taking a simple blood test and sending it to a lab, you can see how much cholesterol is in your blood.

    If you have good HDL levels, it’s best for your heart’s health. If the results come back showing that you have both high triglycerides as well as high cholesterol, then your heart is in danger of developing heart disease or putting you at risk of a heart attack. Depending on the results, your doctor may prescribe lifestyle changes, medication or both in order to get your levels where they need to be.

Copyright @ 2017 DrCurtisMcElroy