Jump-Start Your Metabolism and Get Your Body to Work for You

On a cellular scale, metabolism is the breakdown of fats, proteins or carbohydrates and how our cells, organs, and tissues process these fuels. On a broader scale, metabolism is not merely the process of burning up the calories we consume from food, but rather how the various nutrients from that food help us maintain a healthy body. Here's what the science is saying about ways to jump-start your metabolism and keep it working for you for a lifetime.

Metabolism Booster #1: Consistent Exercise: At present, exercise is the closest thing to a anti-aging pill that exists. Just 30 minutes of exercise each day can reduce a person's risk of developing heart disease by 50 percent, according to the World Health Organization. Research has shown that three 10-minute burst of activity are just as beneficial as one long session, so the recommended daily quota could be achieved simply by taking a few short walks during the day, taking the stairs instead of the elevator or parking your car a few minutes from school and walking to pick up your kids. According to the WHO, such simple measures to incorporate 30 minutes of exercise into our daily life could halve our risk of developing inactivity-related disease such as obesity, type 2 diabetes, and heart disease.

Metabolism Booster #2: The Right Nutrition: Chromium is an essential trace mineral that helps the body to make glucose available for energy and to maintain normal blood sugar levels. It is also important for the metabolism of amino acids and fats. Chromium is widely believed to be useful in the treatment of diabetes. Chromium may lower the risk of heart disease.

Green tea increases fat metabolism and helps to regulate blood sugar and insulin levels. Green tea is also thought to prevent cardiovascular disease by lowering cholesterol levels, inhibiting LDL cholesterol oxidation, and reducing the tendency of blood platelets to stick together. It also is a potent antioxidant.

Magnesium is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. In addition, magnesium may help to protect against cardiovascular disease.

Potassium is important for intracellular chemical reactions and regulates the transfer of nutrients to the cells. Potassium is required for proper carbohydrate metabolism. Studies have found that potassium can reduce high blood pressure and help to prevent heart attacks. Additionally, potassium supplementation may help to prevent type 2 diabetes in people taking thiazide diuretics.

Always talk to your doctor before beginning any exercise or nutritional program, and discuss dosing with your doctor before taking any supplement, particularly if you are currently taking medication for a pre-existing health condition.

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Use It or Lose It: Returning to Normal Life After an Injury

Muscle, ligament and joint injuries typically require some degree of rest as part of the initial plan for care. Rest takes the strain off the injured area, prevents further damage and allows the swelling to settle down. However, while rest is important initially, you can get too much of a good thing. Rest for prolonged periods of time can cause several problems. Bone begins to lose calcium. After two weeks, muscles begin to lose 3 percent of their strength per day. Inactivity decreases circulation, slowing the healing process. Depression and anxiety can build with each day of disability.

The bottom line is the quicker you get back to your normal routine, the better. This does not mean you have to go straight back to your full schedule of duties right away. Working with limitations and light duties at first, and then gradually increasing your workload, are good options. Returning to normal activity with restrictions helps avoid the ill effects of prolonged rest without overdoing it.

Avoiding weakness upon return to activities is a key reason rehabilitative exercises are used more frequently in today's health care plans. Currently, if time off is necessary, doctors aim for three to 14 days of rest. Returning to work with duty restrictions usually follows. This general timeline is important for arm and hand injuries, as well as back injuries. The same types of tissues are involved in each of these areas.

It is a good idea to keep the above in mind if you are injured. An even better idea, of course, is to avoid being injured in the first place. Stay physically fit and follow safety rules to help prevent injuries at home and on the job. Remember, always consult with your doctor following an injury to determine severity and appropriate course of action.

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Find Your Balance: Three Easy Exercises

According to the National Institutes of Health, broken hips account for up to 300,000 hospital admissions per year, many of which are directly attributable to falling. Balance is key throughout life, but particularly when you're older because it's more difficult to recover. Here are three NIH-recommended exercises to help improve your balance; to learn more, visit www.nihseniorhealth.gov.

Side Leg Raises: Stand behind a table or chair, holding it for balance, and slowly lift one leg to the side (6-12 inches), keeping your back and both of your legs straight. Hold, lower, and repeat with other leg. Do 8-15 reps per side.

Heel-to-Toe Walk: Position the heel of one of your feet in front of the toes of your opposite foot each time you take a step. Your heel and toes should touch or almost touch. This can be a little tricky, so start slow and avoid close confines.

One-Foot Stand: As the name of this exercise suggests, stand on one foot for as long as you can without relying on any support. You should be prepared to lean, wobble or fall back to two feet at any time. Repeat while standing on the other foot. Record your times for each side and track improvement.

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