Sunday, October 4, 2009

Goal-setting helps smooth way to smoke-free future

By Jennifer A. Kern, M.S., C.T.T.S.

When planning to stop smoking, applying goal-setting strategies can help you create doable steps while preparing for your smoke-free date.

Effective goal-setting involves not just saying what you want to accomplish, but actually planning what to do, how much of it and by when. Your goals should be achievable for you and realistic within your normal routine. By setting measurable goals, you can tell whether or not you achieved them.

Vague goals, which neglect the planning stage, can leave your ambitions hanging somewhere out in the future, without your moving closer to them. The image that comes to my mind is of a donkey following a carrot on a stick that is dangled in front of it. No matter how much or how far the donkey walks, it never gets any closer to the carrot. By setting goals and effectively planning, you create strategies to "reach the carrot."

In the process of preparing to stop smoking, I find some people have more success if they break it down and start by creating small goals along the way. Below is an example of how this might look:

Goal: Stop smoking in my car
Date (by when): Oct. 15
Planning (what to do):

* Buy substitutes: 1 bag of suckers, 10 packs of chewing gum, a stress ball and an audio book.
* Stock the car with substitutes on Oct. 14.
* Plan alternate routes to drive to regular destinations by Oct. 14.
* Buy air freshener and begin using on Oct. 15.
* Empty ashtrays and remove lighters on Oct. 15.

Once the first goal is accomplished (which you will know by Oct. 15), you can focus on the next aspect of moving toward your smoke-free date. Goal-setting and well-planned "baby steps" will support your transformation from smoker to non-smoker and make it more sustainable over the long haul.

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Scientists find path to fountain of youth

by Jean-Louis Santini Jean-louis Santini – Thu Oct 1, 11:10 pm ET

WASHINGTON (AFP) – The fountain of youth may exist after all, as a study showed that scientists have discovered means to extend the lifespan of mice and primates.

The key to eternal -- or at least prolonged -- youth lies in genetic manipulation that mimics the health benefits of reducing calorie intake, suggesting that aging and age-related diseases can be treated.

Scientists from the Institute of Healthy Ageing at University College London (UCL) extended the lifespan of mice by up to a fifth and reduced the number of age-related diseases affecting the animals after they genetically manipulated them to block production of the S6 Kinase 1 (S6K1) protein.

Scientists have shown since the 1930s that reducing the calorie intake by 30 percent for rats, mice and -- in a more recent finding -- primates can extend their lifespan by 40 percent and have health benefits.

By blocking S6K1, which is involved in the body's response to changes in food intake, similar benefits were obtained without reducing food intake, according to the study published in the US journal Science.

The results corroborated those of other recent studies.

"Blocking the action of the S6K1 protein helps prevent a number of age-related conditions in female mice," explained UCL professor Dominic Withers, the study's lead author.

"The mice lived longer and were leaner, more active and generally healthier than the control group. We added 'life to their years' as well as 'years to their lives.'"

The genetically altered female mice lived 20 percent longer -- living a total of 950 days -- or over 160 days more than their normal counterparts.

At age 600 days, the equivalent of middle age in humans, the altered female mice were leaner, had stronger bones, were protected from type 2 diabetes, performed better at motor tasks and demonstrated better senses and cognition, according to the study.

Their T-cells, a key component of the immune system also seemed more "youthful," the researchers said, which points to a slowing of the declining immunity that usually accompanies aging.

Male mice showed little difference in lifespan although they also demonstrated some of the health benefits, including less resistance to insulin and healthier T-cells. Researchers said reasons for the differences between the two sexes were unclear.

"We are suddenly much closer to treatments for aging than we thought," said David Gems of UCL's Institute of Healthy Aging, one of the authors of the study, which was primarily funded by the Wellcome Trust.

"We have moved from initial findings in worm models to having 'druggable' targets in mice. The next logical step is to see if drugs like metformin can slow the aging process in humans."

Other studies have also found that blocking S6K1 were channeled through increased activity of a second molecule, AMPK, which regulates energy levels within cells.

AMPK, also known as a master "fuel gauge," is activated when cellular energy levels fall, as takes place when calorie intake is reduced.

Drugs, such as the widely-used metformin, that activate AMPK are already being used in human patients to treat type 2 diabetes.

Recent studies by Russian scientists suggested that metformin can extend mice's lifespan.

Another drug, rapamycin, was found to extend the lifespan of mice, according to a study published in the British journal Nature.

As rapamycin is already used in humans as an immunosuppresant -- to prevent a patient from rejecting an organ after transplant -- it could not be administered as an anti-ageing drug in its current form.

But rapamycin blocks S6K1 activity and could thus extend lifespan through its impact on S6K1.

Seizing on the potential, US firm Sirtris Pharmaceuticals uses resveratrol, a powerful anti-oxidant found in red wine, as well as other fruits than raisin.

Sirtris scientists -- including co-founder David Sinclair, also a researcher at Harvard Medical School -- have found that resveratrol activates the production of sirtuin proteins, which also unleash the same physiological effects as reducing calorie intake.

Sirtris has produced highly concentrated doses of resveratrol and is currently leading clinical trials with diabetes patients and others suffering from liver and colon cancer.

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Saturday, September 5, 2009

Why Should I work with a Health Coach?

Why should you work with a health coach? What is a health coach and how do you use the services of one? Five years ago a health coach was an unknown profession except in the world of corporate executives or large corporations. Now it is a growing business with health coaches, wellness coaches and fitness coaches. In our age of growing baby boomers people are turning to coaches more and more for help with health or fitness related issues that they cannot resolve. We are in a movement of people acquiring more knowledge about health risks and wanting to make sound choices in their lives and prevent catastrophic problems. People are living longer each year and it is of utmost importance to keep ourselves healthy to live those extra years with a good quality of life.

A health coach is there for you to be your partner in taking charge of your health, recognizing bad choices and teaching you to make wise choices. Included in the job description of a health coach is the training that they incorporate into an action plan for you. They empower you, support you, motivate and inspire you, encourage you and challenge you.

A health coach gives you a new approach to your lifestyle in terms of getting fit, understanding what beneficial habits are and learning to stop non-beneficial habits. You and the coach focus on health changes you need to make and also on managing chronic health conditions enhancing your life.

There are some important points to consider when you are trying to stay healthy, reach a fitness or nutritional goal or manage a chronic health issue. Listed are some points to consider;

1. You need to have a goal to reach. That goal is specific for each individual. Examples would be a goal to lose 10 pounds, a goal to increase your endurance so you can go hiking for 5 miles with your kids, a goal to learn to eat nutritionally and decrease junk food, a goal of becoming more fit when you have severe arthritis. You can see what I mean, that goals are different for everyone. When you work with a health coach you and the coach decide what the goal should be, and put it in some concrete fashion. Concrete fashion could be a contract, written goals with specific time lines, you get the idea. Your coach works for you and with you to persevere towards that or those specific goals. Your coach should be able to motivate you, understand what needs you may have and continually promote progress. Your coach should also be able to listen to you and respect your concerns and issues that may be holding you back from reaching your goals.

2. Any wellness program has a fitness program. Your health coach works with you to research and plan for a specific program. The coach also motivates and inspires you to perform the program and push yourself.

3 A change in lifestyle is usually necessary to reach a goal of optimum health. A health coach has the knowledge to promote those changes in you and is your advocate when you are working against yourself.

4. Your health coach educates you about wellness, nutrition and fitness. Your coach should be knowledgeable about anatomy, physiology, disease processes and many other facets about health and disease. A health coach should provide you with informative articles, news, or places of value to you in bringing you to your optimum level of wellness.

5. Your health coach should have the knowledge base to understand your health and potential health issues and involve a medical professional when necessary.

6. A health coach should be persistent, dedicated to you and patient with you.

A health coach is a motivating and inspiring force behind you. A health coach wants to bring you to your optimum level of health. Teaming up with a health coach can help you to achieve success, to emulate models of health and have an advisor who supports you and is a positive change agent in your life.

Kat is a RN and health coach. With over 20 years in practice she has an extensive knowledge base and is a motivating force. To read more visit her website and blog at http://www.goddessofchange.com



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