SLOWING
SOMATOPAUSE
– By Jacklyn Fernandez, RHN
E very year you increase your age by one number, but your
biological age can dramatically increase by two, three, even five
years! This is the meaning of Somatopause: Best explained as
the gradual decline in growth hormone secretions beginning
around middle age onward, and its effects on the body.
As you get older and your growth hormone levels decrease,
you begin to notice Somatopause symptoms, such as weight
gain (usually around the belly for men and belly/thighs for
women), decline in energy, wrinkles begin to form, loss of
bone density, changes in cholesterol levels and blood pressure,
and lower sex drive. The more sedentary your lifestyle, the
more rapidly you will give in to Somatopause.
If you want to dramatically slow the aging process down,
even reverse some of it, the best solution is exercise – and the
most recommended form of exercise by trainers and health
experts is, ‘short bursts’ exercise.
Intensity – not volume
Studies have shown that spending 10 minutes of exercise,
twice per day, has a better effect on triggering the healthy
growth hormone, than spending 20 minutes of vigorous
exercise at one time. Any kind of exercise works, and walking
is especially recommended.
28
Sample it
1. Walk outdoors at a normal pace for 1 to 2 minutes.
2. Increase the walk to a brisk walk, moving both arms and legs
vigorously (at your own comfortable pace) for 30 seconds.
3. Slow down to normal pace for 1 to 2 minutes, to recoup.
4. Repeat the brisk walk for another 30 seconds.
The total time spent doing this short burst exercise period,
should be about 10 minutes in total. As you feel stronger
and more comfortable, you can increase your effort level, not
necessarily the duration of the exercise.
The higher your levels of this growth hormone, the stronger
you will feel and the healthier your body will become. And
as we know, a healthier body fights the signs and symptoms
of aging much more efficiently! •
F ructose is a natural sugar present in fruits, certain vegetables, and honey, and in their natural state it’s
relatively good for you. However, like with many things, moderation is key, as excess fructose can stimulate the
body to store extra fat in the body – especially in the liver, and lead to insulin resistance, and alter metabolism.
Among fruits with the least amount of fructose by weight: Apricots (fresh, not dried), avocado, blueberries,
kiwi, tomatoes, oranges, lemons and limes.
Fruits HIGH in fructose (in order of highest to lowest) include prunes and raisins, mangos, pomegranates,
apples, watermelon, bananas, pears, and pineapple. Consume sparingly.
Lots more online! www.silvergoldmagazine.ca