Uh Oh, I’m close to 40 or Over 40?
Are you feeling old? Tired? Worn Down?
Around the age of 40 two things begin to happen; cell death and atrophy. These are natural processes but they don’t have to happen as fast as they do if you take the time to look after yourself.
Cutting to the chase…you need to exercise, but it’s not what you think.
Each one of us is made up of billions of cells that form EVERYTHING in our bodies. Over the years, these cells are endlessly dividing which takes us through various stages of our lives – thank goodness, we don’t want to stay a toddler forever!! Up until about the age of 40, our cells are dying off but new ones are made, we are in a constant state of cell turnover. Day in and day out without us paying much attention to our cells they are helping us learn new information, move our bodies, heal us, and so much more. THANK YOU CELLS!!!!
But the BIG 4-0 changes everything
Now that you are in your 40’s have you started to notice changes? Perhaps a loss of energy, unexplained weight gain, poor posture, lungs and heart becoming weaker, estrogen levels declining or changes in your body shape? These changes are reflecting the messages that your cells and your DNA have been receiving for years – you just didn’t realize it until now. But starting today you can begin to make the choice to put the brakes on these messages and stall the triggers for cell death.
Your cells are POOPED because they have divided so many times before the big 4-0, that now they start to die off forever, fancy name “cellular senescence”; therefore we may notice aging more quickly…BUT we can do something to slow it down.
Why cells die?
- Some scientists believe that oxidation which occurs when free radicals are produced by cellular respiration, cause our cells to lose electrons and therefore die.
- Others believe that the same process takes place within the DNA of the mitochondria. They say that mitochondrial function is the true key to unlocking the mystery of aging.
- Recently research has found a link between these two theories on Aging, suggesting that our mitochondria actually communicate with our cells telomeres, telling them whether they should shorten, and thus hasten aging; or not shorten, hoping to slow down or stop the aging process.
Slowing Down the Aging Process
- Our genetics do play a role here but they are not the leading role
- You have more control than you think over your genes due to your environment….
- Certain behaviors switch on positive genes and switch off negative genes or vice versa. Therefore the choices you make during your lifetime determine the level of burden on your body.
- Choose behaviours that are healthy to positively impact your cells, i.e. reducing your stress, eating properly, avoiding chemicals, getting enough sleep, being aware of your thoughts and other factors can help you to keep young
- EXERCISE..but think of low and slow – lengthening your muscles – if you aren’t already incorporating it into your exercise routine which may mostly focus on concentric movements). Any exercise has been shown time and time again that it helps to protect your telomeres by improving mitochondrial function which stop these messages of destruction. When you protect telomeres, you prevent mitochondria lost and therefore stop cell death therefore you lengthen your life span and improve the quality of your life. Sounds great, doesn’t it!!
I often mentioned in my classes that it would be wonderful to see the day to day changes on a cellular level. Unfortunately that is not the case and sometimes it seems that all of a sudden we wake up and we’re feeling the effects of years of not looking after ourselves. When we were younger we think we are invincible and can get away with not treating our bodies with the respect it deserves but unfortunately that is not the case and now it’s showing up if you have not looked after yourself.
I like to educate my class participants about why I do certain workouts…recently I sent this out after Body Slim Down on Monday night: Muscle cells burn more calories …so we increased the time of the “down phase” of the exercises tonight…leaving us with longer, leaner muscles burning more calories at rest. Another great benefit of eccentric exercises is that it specifically and directly communicates with your cells to reduce oxidative stress on a cellular level which combats aging.
What is a Telomere?
Your body is made up of some 10 trillion cells, and according to one theory, you age because your cells age. Therefore, if you can control the aging process in your cells, you should be able to control your aging, and this is where stopping age-related telomere shortening comes in.
Your telomeres shorten every time your cell divides, starting at the moment of conception. Think of your telomeres like the ends of your shoe laces. You have the ability to keep the ends from shortening by what you put in your mouth, your lifestyle and your exercise! WOW!!!
The pituitary gland is about the size of a pea and it sits at the base of the brain behind the nose. Even though it is small, this does not take away from its importance to the body. It produces human growth hormone (HGH), which is quintessential for growth when you are an adolescent. Once you are fully grown, HGH is responsible for the proper functioning of organs and tissues.
What are Mitochondria?
Mitochondria are known as the “powerhouse” of your cells. Mitochondria loss after the age of 40 is the beginning of unexplained “weight gain”. It is not age related but rather a sign that your body has not been INACTIVE. Because your cells have died you are left with less mitochondria and therefore less ability to burn fat…which will result in weight gain since we typically don’t change our eating habits to reflect what’s happening inside of us.
In my Saturday classes we specially designate part of the workout to give life to our mitochondria – Repeated intense exercise (think short bursts of exercise such as skipping, jumping, sprinting, lifting heavy weights, etc.) increase the size of a cell’s mitochondria, which is its fat-burning furnace. By adding these exercises into your workout routine you can increase the size of your mitochondria (powerhouses of your cells) by a whopping 35% which means you are making a larger furnace to burn more fat. Check out this workout, “Become a Fat Loss Furnace” or drop by Monday nights & Saturday mornings for a fat burning workout.
Should you decide to be active in your earlier years (or start whenever you can – it’s NEVER too late), by the time you are 70, you will have 90.3% muscle mass remaining per decade as opposed to being a couch potato with 69.7% muscle mass remaining per decade.* 7% of muscle mass is lost every decade if you decide to move slightly compared to a 2% muscle loss every decade if you lengthen, stretch, bend, twist, and Move Your Body. Having more muscle means that you have more ENERGY and that your body shape can stay relatively the same. WAHOO…now isn’t that worth Moving Your Body.
One final note to help you fat burn and be in the best shape possible…I stumbled upon healthfulpursuit.com and loved what holistic nutritionist Leanne Vogel was saying and bought her e-book, The Keto Beginning: Complete Guide +30-day Meal Plan…which has 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes. It’s the rocket fuel for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.
It has further expanded my knowledge about nutrition and it is definitely worth the read. You can pick up a copy here…..
I look forward to seeing you in class…
Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades. She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com.
Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending. You can get your PDF copy here
Early Bird Registration ends August 25th…sign up today and save $30. For more details check out www.busymamadetox.com. The fun begins September 6th, 2015
A workout to keep those telomeres in check http://tanyamorrison.ca/get-outta-bed-start-your-weekend-off-on-a-healthy-foot/
What is epigenetics? http://tanyamorrison.ca/the-power-of-epigenetics-to-influence-you/
Aging Backwards, Miranda Esmonde-White, graph page 35