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Document Type: MS Word

— “Top Foods for Tissue Health” —

Word Count: 796 words

# of References: 8

Release Date: Dec 29, 2016

— “Why we should all be lifting weights” —

Word Count: 836 words

# of References: 6

Release Date: Dec 20, 2016

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Click to preview "Why we should all be lifting weights" article opening content and subsections

Why we should all be lifting weights

I know you may not want to be a body builder (it’s awesome if you do, though), but that’s not what I’m talking about here!

Nor do you have to join a gym.

Nor buy super-fancy equipment.

Want to know why I recommend lifting weights (a.k.a. “resistance training”) for people of all ages?

If you’re under the age of 50 it’s important to have a good muscle mass because we start to lose up to 1% muscle mass per year after that. That’s up to 30% loss by the time you’re 80!

And you can lose your muscle strength even faster than 1% per year.

So, the more muscle mass you have before age 50, the better off you’ll be.

If you’re over the age of 50, the more you lift weights, the slower your rate of loss will be. Why settle for 1% loss, when you can keep your strength even longer?

So you can have more muscle AND slow down the rate of muscle loss by lifting weights at all ages.

Lifting weights is not just about muscle “mass” and “strength” though. It’s a great way to maintain good health for just about everyone at any age, whether you’re athletic or not.

What exactly do I mean by “good health”?

Here are five key health factors that are improved with increased muscle mass.

Subsections of the article:

  • REASON #1 – BOOST YOUR METABOLISM
  • REASON #2 – STRENGTH TO DO EVERYDAY THINGS
  • REASON #3 – MANAGING YOUR BLOOD SUGAR
  • REASON #4 – MAINTAINING BONE HEALTH
  • REASON #5 – LONGER LIFE, BETTER QUALITY OF LIFE
  • CONCLUSION

Click to view references for "Why we should all be lifting weights"

Ciolac, E.G. & Rodrigues-da-Silva, J.M. (2016). Resistance Training as a Tool for Preventing and Treating Musculoskeletal Disorders. Sports Med, 46(9):1239-48.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/26914266

McLeod, M., Breen, L., Hamilton, D.L. & Philp, A. (2016). Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology. 2016; 17: 497–510.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/

Perkin, O., McGuigan, P., Thompson, D., & Stokes, K. (2016). A reduced activity model: a relevant tool for the study of ageing muscle. Biogerontology. 2016; 17: 435–447.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889637/

Rudrappa, S.S., Wilkinson, D.J., Greenhaff, P.L., Smith, K., Idris, I. and Atherton, P.J. (2016). Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance—A Qualitative Review. Front Physiol. 2016; 7: 361.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997013/

Wullems, J.A., Verschueren, S.M.P., Degens, H., Morse, C.I & Onambélé, G.L. (2016). A review of the assessment and prevalence of sedentarism in older adults, its physiology/health impact and non-exercise mobility counter-measures. Biogerontology. 2016; 17: 547–565.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889631/

Xu, J., Lombardi, G., Jiao, W. & Banfi, G. Effects of Exercise on Bone Status in Female Subjects, from Young Girls to Postmenopausal Women: An Overview of Systematic Reviews and Meta-Analyses. Sports Med. 2016 Aug;46(8):1165-82.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/26856338

Click to preview "Top foods for tissue health" article opening content and subsections

Top foods for tissue health

If you’re pretty active like I am, you want to protect your tissues.

Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue?

Connective tissue “connects” things in your body to help maintain structure. It basically supports and anchors parts together.

For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones). These are examples of “dense” connective tissue made mainly of collagen.

Your joints also have cartilage and fluid to “cushion” the ends of the bones when you move so they don’t rub against each other and cause pain or “wear and tear”. Cartilage and fluid are also part of your connective tissue.

Basically, connective tissue is composed of collagen and elastic fibers (elastin), cartilage, other specialized cells, with a healthy dose of cushioning fluid too.

All connective tissue is super-important for a well-functioning body, and of course, there are certain key foods and nutrients that support optimal tissue health! And because some parts of your joints don’t have a huge blood supply, they can take months (or longer) to heal after an injury.

So, let’s make sure that you’re constantly supplying your joints (and the rest of your body) with ample nutrition to make them as robust as possible!

Let’s go over a few top foods for your tissue health.

Subsections of the article:

  • PROTEIN
  • ANTI-INFLAMMATORY FATS (omega-3s)
  • ANTI-OXIDANT AND ANTI-INFLAMMATORY PLANTS
  • FOODS RICH IN VITAMIN C
  • WATER
  • SUMMARY

Click to view references for "Top foods for tissue health"

Katz, D.L. & Meller, S. Can we say what diet is best for health? Annu Rev Public Health. 2014;35:83-103.
LINK: http://www.annualreviews.org/doi/pdf/10.1146/annurev-publhealth-032013-182351

Screen, H.R., Berk, D.E., Kadler, K.E., Ramirez, F. & Young M.F. Tendon functional extracellular matrix. J Orthop Res. 2015 Jun;33(6):793-9.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507431/

Simmons, K. Multicellular organization of plants and animals. Connective Tissue. Cells and Cellular Processes, Lab #4, Fall 2007. University of Winnipeg.
LINK: http://kentsimmons.uwinnipeg.ca/cm1504/15lab42006/lb4pg6.htm

Tempfer, H. & Traweger, A. Tendon Vasculature in Health and Disease. Front Physiol. 2015; 6: 330.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650849/

Tipton, K.D. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015; 45: 93–104.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/

USDA Nutrient Database
LINK: https://ndb.nal.usda.gov/ndb/search/list

Williamson E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med. 2016 Nov 21;5:13.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117571/

Wysoczański, T., Sokoła-Wysoczańska, E., Pękala ,J., Lochyński, S., Czyż, K., Bodkowski, R., Herbinger, G., Patkowska-Sokoła, B. & Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31.
LINK: http://www.eurekaselect.com/138655/article

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