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How can exercise help you stay young and feel great!

Wednesday, March 29, 2017
How exercise can help you stay young & feel wonderful

I watched a BBC programme the other day on how exercise can help your brain and body stay young and there are a few points I would like to share with you
How to keep the brain young.
We all know as we aged our brain can lose some of that sharpness we once had. You forget things, problems are harder to solve.
Well all is not lost…
They did a study where they got together a group of people all in their 60s. To start they had to do a logical & thinking test and recorded the results. Then for 10 weeks half of them walked and the other half played table tennis several times a week.
At the end of the 10 weeks they resat the same test.
The results showed three key things;
1. An increase in their cognitive processing.
2. Their brains had changed physically, the hippocampus and grey matter had increased in size. This is the area that controls memory and decisions making.
3. Their emotional state had improved with people feeling happier and more positive, particularly those playing table tennis.
Why did this happen?
Well when we exercise we raise our heart rate and this gets the blood following faster and improves the flow to our brains. It also increases the release of those feel good chemicals.
Also when you exercise with others you have a social interaction which is good for our emotional state. Whether it is a friend(s) or trainer.
And finally for some of the people they were learning a new skill. This is what creates new connections between your brain cells.
In Summary
Movement increases your blood flow to your brain which helps to keep it healthy. And if it involves are new routine or skill then you are forming new neural connections as well.
If you would like some advice or assistance on what is the best form of exercise for you to do please get in touch with either Paul or myself at the gym or pop in and see us. Next time I will talk about how it helps the body stay young.
Paul: Mobile 021 409 558 Email paul@advancedfitness.co.nz
Jane: Mobile 021 2727 003 Email: jane@advancedfitness.co.nz


Jane Williams
Personal Trainer
Advanced Fitness

Thyroid Health

Thursday, March 09, 2017
We see more commonly than ever people coming to us with the goal of shifting weight or changing body composition but have a thyroid issue which is frustrating them by having an impact on metabolism.

What does it control…..

Thyroid hormones act on nearly every cell in the body. They act to increase the basal metabolic rate, affect protein synthesis (key for muscle development), help regulate long bone growth (synergy with growth hormone) and neural maturation.

The thyroid hormones are essential to proper development and differentiation of all cells of the human body. These hormones also regulate protein, fat, and carbohydrate metabolism, affecting how human cells use energy.

For those not familiar with metabolism or basil metabolic rate, put simply its is your body’s energy system that determines how much energy we burn at rest and during our daily activities. (Basil metabolic rate is how much energy your body uses at rest) Put simply metabolism and weight change are closely linked and could be the reason your results are hard to come by.

With a sluggish metabolism seeing changes in body fat levels can require a real personal focus with tradition weight loss methods often worsening effects.

Thyroid drives metabolism!

So how can you look after your thyroid…….

-We know that both your gut and your adrenals have an impact on the function of your thyroid.

-Within your gut your body converts T4 (thyroxine) to T3 (Triiodothyronine) which is your active thyroid hormone and essential for good function.

-If your gut isn't functioning well then the flow on effect could be your not able to convert enough T3. Research has shown that a gluten sensitivity is commonly linked to thyroid dysfunction. All food sensitivities will have an impact on your gut function.

-Iodine deficiency is another common link to low T3 production as the hormone is made up of part iodine.

-An imbalance in gut flora or infection and bacteria overgrowth will all contribute.

-We know that when stress is present in high or chronic levels your body doesn’t produce as much Secretary Iga (sIga) hormone which has a role in protecting the mucosal barrier in the gut and keeping out those nasty things that are present in our food or from our environment.

What can I do…… tomorrow

1)In short from a lifestyle prospective keeping a balanced healthy diet with limited processed foods and good quality Iodine intake will help.

2)Avoid long duration or very high intensity exercise and your body will see this as stress!

3) Make sure your gut is functioning well, bloating, cramping, gas and inconsistent stools are all signs there is room for improvement.

Go and see your GP or medical professional and ask for a blood test to find out how your thyroid is functioning. Try to get TSH, FT3, FT4, and TPO antibody so you can understand the full function.

I know from working with clients that it can be a challenging road to recovery and management of a thyroid condition so in my opinion it make sense to take a proactive approach to controlling your health!

Paul Todd
Health and Performance Coach
Advanced Fitness