When I used to be 40, I may placed on a couple of kilos over the winter and then work out a bit within the spring and summer time and get again to my regular weight. Now I am 55, and the additional 15 kilos I placed on final 12 months simply will not come off. What ought to I do? — Barbara L., Pittsburgh
A: We hear this quite a bit, however do not get discouraged.
Here’s the deal: After age 30, your metabolism slows down about 5% each 10 years. That won’t sound like quite a bit, however it’s sufficient, in the event you do not counter it, so as to add weight.
Why does this occur? Your metabolism is generated by buildings inside your cells referred to as mitochondria. They convert meals into vitality, and over time these engines decelerate. Some really die off. You additionally lose muscle mass over time (on the identical price of about 5% each 10 years after age 30), and that is one more reason you are burning much less gas. The consequence? You should work tougher to burn the identical variety of energy.
Throw in a loss of intercourse hormones, and it is time to decide to a extra vigorous 12 months-spherical health plan. Here’s how:
1. Start by getting sufficient sleep. Chronic fatigue makes it twice as arduous to work out extra.
2. Stay away from the Five Food Felons: added sugars and syrups, trans and saturated fat (in processed meals and meats), and any grain that is not 100% entire.
three. Work on bodily agility, aerobics and steadiness. Check out Denise Austin’s 5-minute stretch at sharecare.com. Do it each day within the morning. Aim for 10,000 steps each day or the equal.
four. Now you are able to construct muscle. Each pound of muscle you add not solely will increase your physique’s fats-burning potential, however it additionally helps shield you from future bone loss. Using your physique weight and stretch bands for resistance workouts builds muscle, stamina and endurance. Check out “Beginner Resistance Workouts” additionally on Sharecare’s web site.
I will have a hysterectomy, and my physician says that I will be taking ache capsules for a couple of month. I do not wish to get hooked, however I do not wish to invite undesirable ache both. Are there any pointers for what and how a lot ache medication I must be taking and for the way lengthy? — Andrea M., Omaha, Nebraska
Your ache administration options will rely upon what sort of hysterectomy you could have. A vaginal hysterectomy has a quicker restoration time than an belly hysterectomy. So, earlier than your operation, speak together with your surgeon about the way to deal with ache points, and hold her or him knowledgeable about how you are feeling post-op. We additionally suggest getting a referral for a ache administration specialist.
Tip: Ask your surgeon and ache administration specialist in the event that they find out about a brand new proof-primarily based examine from the Michigan Opioid Prescribing Engagement Network (Michigan-OPEN). Researchers there checked out surgical procedure-associated opioid use for 11 widespread operations at 72 hospitals and got here up with some workable pointers. What makes this examine outstanding is that thus far, there have not been proof-primarily based pointers for post-op opioid prescription!
The researchers decided that opioids have been vastly overprescribed, plus they discovered the way to scale back the necessity for opioids to handle post-op ache. They received nice outcomes from a mixture of presurgery counseling so the affected person (you) is aware of what to anticipate and alternate methods of managing ache that embrace counting on non-narcotic ache relievers (ask about aspirin and acetaminophen). Most wonderful, even for in-examine sufferers who have been getting a diminished quantity of post-op opioids, there was no spike in reported ache, and many solely took half (or much less) of what they have been prescribed.
So talk about post-op ache administration together with your surgeon and ache administration specialist and develop a program tailor-made for YOU that makes use of the quantity of opioids you actually need to restore and get better! Return any unused capsules to your pharmacy (or use a mail-again program) so they are not round to be misused.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your well being and wellness inquiries to Dr. Oz and Dr. Roizen at firstname.lastname@example.org.