I commend to you this blog post about Waist to Hip Ratios (WHR).
Why? Body Mass Indices (BMI) do notcredibly gauge healthy body composition for many Americans – female and male. If you are a muscular, “big boned” KABOOMER – BMI might label you as a statistically overweight or fat person, even though your measired body fat is impressively low!
Most of our body dimensions and ratios shapes are different than Barbie’s hourglass figure or and Ken’s ectomorph physique. Yet – most of us can and should strive to be more “Pear-like” rather than Apple-shaped. Repeat after your Koach: Good Pears, Bad Apples!
Table A1: World Health Organization cut-off points and risk of metabolic complications Indicator Cut-off points Risk of metabolic complications
Waist circumference >94 cm (M); >80 cm (W) Increased
Waist circumference >102 cm (M); >88 cm (W) Substantially increased Waist–hip ratio ≥0.90 cm (M); ≥0.85 cm (W) Substantially increased
M, men; W, women
Assuming that we KABOOMERs want to avoid or mitigate Metabolic Complications from central fat – we must know the risks and work to change our WHRs. Click here to gauge your WHR:
Oh, the G O A T is old and gnarly… and brimming full of fight . . .
No, I didn’t select this blog title because of my college mascot (Navy’s Bill the Goat).
My First G O A T:
Like many others, I moan the recent passing of major leaguer Henry “Hank” Aaron into the eternal Field of Dreams. This gent and baseball Hall of Famer excelled, year after year, in those days of higher pitching mounds, and before the prevalence of performance-enhancing drugs (PEDs) that benefitted more recent sluggers like Sammy Sosa, Alex Rodriguez, Mark McGwire, and Barry Bonds. And, Henry Aaron surpassed the Home Run numbers of Babe Ruth while coping with too many death threats because of his skin color. God rest ye – Hank – as my Greatest of All Time hitter in America’s past time.
G O A T #2 – Tom Brady. I’ve only rooted for “TB12” three times in his unworldlyG O A T football career:
His rookie year upset of “The Greatest Show on Turf” – those St. Louis Rams in a Super Bowl win almost 20 years ago.
His veteran upset win in a later Super Bowl vs the Pete Carroll-led Seattle Seahawks. Why? My University of Southern California pride was damaged when Heisman trophies were removed from USC trophy rooms for NCAA misdemeanors when Carroll was the Trojans Head Coach.
Yesterday’s exciting game WIN vs. the home team Green Bay Packers and “All State’s” Aaron Rodgers in the NFC Championship game. TB12 wasn’t perfect, throwing 3 interceptions in 3-straight second-half possessions. Yet TB12 is leading the Tampa Bay Buccaneers to Super Bowl LIV. Just Win, Baby, as Al Davis used to say…
Here is my chilly Foxborough Fist Bump with a larger than life Tom Brady:
As a long time liker/disliker of Mr. Brady – I call your attention to the SUSTAINED PEAK PERFORMANCE mantra in this image.
Here is one more – Argentina’s Lionel Messi – for sustained peak performance in our world’s most popular sport (futbol):
Lady KABOOMERs – contact me for my list of GREATESTs of your gender. In the Wayback time machine- I’d offer Babe Didrickson Zaharias as a bellwether GREAT. But wait, there are more!
For both Mars and Venus types – Why not refocus YOUR developed and persisting habits on YOU in 2021?
When your physical bank is robust – you can and will maintain a fitness age that is lower than your calendar age.
And please remember – you can slow down subversive senescence and sarcopenia – like Henry Aaron and Tom Brady, and your own Greatest of All Time (GOAT) heroes.
Be your own youthful, gnarly goat that is brimming full of youthful fight!
What better day to pen healthy thoughts about Leche or Lait or Dugdh or Halav [or Milk] than today as National Milk Day?
America’s dairy farmers will love us more :).
True Dat: We humans are alone among mammals; consuming milk after our baby and early toddler phases.
Obviously, Mamma’s milk is a WHOLE FOOD with macronutrients, micros, and water to help a baby or toddler grow. Think of two key proteins: whey and casein. And carbohydrates. Plus vital CALCIUM. Consider the table of nutritional information here:
Three quick comments about those main proteins in milk:
Whey is quicker for humans to digest.
Casein is slower-acting.
Each has about the same replenishment merit after a KABOOMER’s athletic performance.
Sadly, some infants, youths, teens, and adults have trouble digesting natural milk. Our National Institute of Health suggests that 30 million to 50 million Americans may have this difficulty. Lactose intolerance from cow’s milk and possibly other dairy products can be problematic. If a human’s small intestine [“gut”] produces insufficient amounts of an enzyme called Lactase – bloating, gas, diarrhea, and other side effects happen when milk’s sugar isn’t absorbed. Oy.
Intolerance is NOT Equal!
We have more trouble with lactase production and digesting milk’s lactose as we age. Some ethnic groups have it tougher. Some unfortunate folks with digestional problems, perhaps Crohn’s Disease have sadder experiences with dairy foodstuffs. And, some folks enduring cancer treatments may also have higher
I worry if folks think that “substitute” milk – such as almond or soy “milks” are relied upon for macronutrients. These “healthy” substitutes usually lack the quality and quantity of protein macros that the real thing offers. Micros – generally – yes. Macros – not so much… Please be a canny label reader to know what you’re ingesting.
For the majority of baby boomers – Dairy products are wonderful nutrition. Think Bone Density, particularly for lady boomers. Think of Muscle metabolism. Think Energy Density of foodstuffs.
If you asked a National Team rower what is a near-perfect drink after a tough practice – you’d probably get the answer – Chocolate Milk. Guess what Koach Dave drinks after a tough session or between multiple daily workouts? Right you are.
You can choose a low-fat version of an excellent replenishment drink if wanted or needed. I enjoy my 2% fat chocolate milk – regularly. Low-fat milk has a great ratio of protein to carbohydrates. And, it tastes good to me.
What about raw, unpasteurized milk? I have trouble digesting raw milk. I believe that others, like author Mike Geary, can drink raw milk safely (without high alarm for bacterial infection). We got to now from forbears that drank raw milk before Louis Pasteur and Franz von Soxhlet did their “heated” magic 130 years ago.
Tuberculosis was a demographic killer!
My choice? I’ll stay with pasteurized milk that is WITHOUT added chemicals.
On the subject of other beverages: many folks have bought into a”DRY” Januaryfor possible health reasons. More power to those who choose to skip a social cocktail or a post-workout brew. Do Blue ZOME centenarians generally go DRY in their January months? I think not. The root question for each of us is this:
What is our motivation for imbibing?
If COVID and dark wintry days cause an adult to experience downward moodiness, then a Dry Month can help some skip alcohol and a coping crutch.
As Satchel Paige offered, moderate, moderate, moderate... I once read of an American centenarian’s approach:
Have one social drink a night. So make it a GOOD one :).
If you’re a podcast fan, here are some newaudio chats between some great hosts and yours truly.
Yes, the titles seem a bit eclectic.
Yet I’m still the same KOACH…
Aging Greatfully: Dispatch PAIN in the pASSt (Thank you Holley Kelley for a redux session)
‘Tis odd, one might argue, that this early New Year’s entry is NOT about habits, resolutions, or listed platitudes about fitness jump-starts.
My intent is to cite known signs of what might be going on inside Boomer bodies by what can be viewed on the outside. [We might discuss Upside Downs in a future post – so stay tuned].
A. First, Let’s discuss a relevant “inside” topic in our extending pandemic – Immunity.
You may know that Vitamin C is a powerful anti-oxidant and metabolic superstar for protein synthesis, iron absorption, and the generation of collagen. Isn’t it interesting that other mammals can generate Vitamin C internally, yet humans cannot? Thus, “C” is an essential micronutrient for us Homo Sapiens. As a natural disease and inflammation fighter (when absorbed properly), this water-soluble vitamin helped Linus Pauling win a Nobel Prize in Chemistry.
I hope you recall that ingestion and absorption of Vitamin C are optimal from digesting wholesome foods – like yellow peppers or kiwis or strawberries or citrus fruits – rather than from pills.
Is there a quick “outside” check on subjective Vitamin C levels in your body? Yes.
As Healthine.comadvises, “fingernails can say a lot about your health.“
If one’s fingernails have high crowns, rather than flat surfaces; and if the fingernails are smooth rather than bumpy – one’s absorbed Vitamin C levels should be good. Thus the ability to counter free radicals or body “rust” is probably good.
Conversely, if fingernails are brittle, flattened – with or without bumpy ridges – perhaps you need to absorb more Bs and C! We need our bodily collagen, and we may need help in collagen production as we age…
I have NO professional relationship with the biopharmaceutical company NuSkin. Yet I m aware of its Biophotonic Scanner which can assess absorbed anti-oxidants in our skin with a simple Raman Spectroscopy scan. I believe that this patented scanner is a credible indicator of relative immunity and a body’s ability to counteract oxidative free radicals…
B. Outside Observance #2.
Did you ever see an older person with gnarly looking toenails which may be colored yellow? Or unsightly black? Or white?
I’m not asking about another topical fungus that can cause itchy, cracky athlete’s foot fungus. I’m asking because some fungal infections are sadly more than topical. Those just might be what the podiatrists and specialists label “invasive” fungal infections which can be deadly. Just check Dr. Google for Candida as a potentially deadly invasive fungal infection! Or, as the Mayo Clinic advises, the toenail fungus may hang around for way too long.
In my case; before getting an expert tootsy opinion, I used a general fungicide cream called KETOCONAZOLE for my whitened and thickened great toenails. No luck! Why? My toes were fighting more serious fungal infections than topical treatments could dispatch.
Now, there many marketed toenail “remedies” – from cinnamon to laser treatments. Your Koach shouts encouragement to address toenail issues! He also flashes his Buyer Beware sign to caution folks to vet potential treatments.
To reinforce a call to action to increase awareness of topical AND invasive fungal infections, I offer this quote from C.A.Kauffmann’s 2001 infectious disease article, “Invasive fungal infections have become an increasing problem in older adults.”
Here’s hope that you don’t experience “an increasing problem!”
Dr. David Jockers and I implore KABOOMERs to “be in tune” and mindful of bodily feedback to support extended wellness and fitness.
Here are five more body signs of dietary/nutritional needs for bodies to address toxins, stress, and aging:
Hair Loss and Skin Rash – A top cause is inadequate Vitamin B-7 (Biotin). “Eat foods rich in biotins such as almonds, sweet potatoes, raspberries, nuts, mushrooms, avocados, cauliflower, and wild-caught salmon.”
Teeth, Tongue, Lips, and Gums – Surprise on Not – inadequate micronutrients: Vitamin Bs, C, D, and minerals are probable cause for many inside out ORAL Health problems! Note: “phytate containing foods such as grains, legumes, and nuts. These phytic acids bind to minerals like zinc and iron and reduce our ability to absorb them.”
Muscle Cramps (not Restless Leg Syndrome). The top 3 root causes are deficient absorption of Magnesium, Phosphorous, and Calcium. We Boomers probably ingest adequate Sodium, which can be a secondary cramping contributor. Perhaps some of you can recall taking too many “salt pills” in hot and sweaty football practices – before the days of sports replenishment drinks… As motion to sweatis one of our physical banking deposits – KABOOMERS should strive to remediate, or in some cases eliminate major leg cramps induced by mineral (electrolyte) shortages. I’m tanked up on mineral absorption, yet I can still get cramps after heavy resistance training sessions – like our representative Great George in KABOOMER :).
4. Itchy Red Rashes, Acne & Blemishes. Stress may contribute to temporary or chronic outbreaks. Dr. “J” advises, “Learning if your skin blemishes are caused by a lack of adequate nutrients in your diet may be the first step to fixing your problem. The most common nutritional deficiencies with these conditions include fat-soluble nutrients such as vitamin A, vitamin D, and vitamin E. Also, omega 3 fatty acids and Gamma-linoleic acid (GLA) are key for healthy skin.”
5. Abnormal Sensations in Your Hand(s) or Feet. Again quoting Dr. Jockers (can you guess that I am a follower?): “minor and seemingly insignificant symptoms can be a sign of a serious health problem.” Deficiencies in Three B Vitamins are often associated with tingling limbs:
I marvel at how well our “encore-aged” bodies and body regions can trick folks into thinking that we’re younger than our calendar years. KABOOM!
Being aware of layman signs on our outsides may help us “feed our Tiger” with adequately absorbed micro-nutrients inside to make most of us look and feel better (and younger too).
Number Seven is the most popular number picked when folks are asked to name their FAVE… Pinball machines and dice games often celebrate LUCKY SEVENS…And there is even a ballad called LUCKY SEVENS by The Mechanism band:
“Well, the Lucky Sevens, they rule the streets
The dice are loaded an’ they play for keeps
The fire burns bright
In the cool, dark night
When the Sevens are in luck.”
Let’s ponder 7 Sevens with relevance for KABOOMERS on this ultimate day of a calendar year which many sources offer was horrible, awful, and tragic. Let’s create our own luck, good fortune and rule our streets as we play for keeps!
Unplanned pandemic deaths of both commoners and big-name personae added up to natural mortality causes to make 2020 a deadly numbers year. Since Thanksgiving, our great nation has said goodbye – every day – to mortal numbers that exceed either Pearl Harbor or 9/11/2001 World Trade Center deaths.
I tried to do my part with public service announcements in this weblog and in varied podcasts for HANDS, MASKS, and SPACING [H-M-S].
I suspect that many who dislike these personal privacy matters will queue up for vaccines just the same when their category is called upon?! Short term symptoms and long-tail awful afters make COVID-19 our once-a century plague. But I digress . . .
On this Seventh Day of Christmas – even if you can’t locate:
Credit: Matt Cook on Dribble
Our First Seven – let’s start with those “7 S” elements of your KABOOMER’s Physical Bank. Six pluses and one thief – STRESS.
Credit: KABOOMER: Thriving and Striving into your 90s
2. Seven #2 – The 7 Deadly Sins. Many boomers remember Gilligan’s Island as do I. One of 2020’s big names CoVID-19 deaths was Dawn Wells: the actress who played Mary Anne in that hit show. Do you buy into a linkage of 7 Gilligan’s Island castaways to the “Seven Deadly Sins” as fact? Even a trusted radio channel (NPR) argued for a dark side to this comedy.
Mary Ann represented ENVY as a Sin. Do you know what Koach Dave offers about this sin?
Don’tEnvy or covet other’s success or good fortune.
Do invest and gain your unique assets for your own physical bank. And, be grateful as you build your chart of accounts.
NPR writer, Lindsay Totte, made a key observation which reflects Tom Cahill’s “YOU VERSUS YOU” predicament which many find in themselves,
“…each of us has our own inner Gilligan, that sweet-natured, well-meaning part of us that
always sabotages us from getting what we really want.”
Perhaps we can ask ourselves 7 questions as we start the Roaring 20s tomorrow on 01/01/2021:
What do I really want?
What stands in my way from gaining that?
How can I look at the man or woman in the mirror as a Gainer? Note: This Gainer meaning comes sfrom the Cambridge Dictionary, rather than the Urban Dictionary! I’m not speaking of weight gain…
Am I committed to working on my livingto100 calculator?
Will I lower my fitness age to party past ninety?
Do I place as much focus on my Physical Bank accounts as I do on my fical 401(K) accounts?
Do I live a Stamininety mantra that MOTION is MEDICINE?
3. Third Seven (not to be confused with that regional bank – Fifth Third…)
Mimic Morpheus with about seven hours of restorative sleep. Reboot your Sleep habits with KABOOMER hacks, and/or check out credible Sleep Science!
4. Seven Characteristics can keep you STRONG, emotionally STRONG, to max out your Mind-Body-Alignment (what your Koach called “MBA”). Consider these 7 KABOOMER life skills that can help you and me in our activities of daily life:
c. Self Realization
f. Humor, and
g. Be Like CELEBS(see your Stress-not Chapter of KABOOMER for details).
5. Seven possible Epitaphs of Luminaries who departed us in 2020:
“In the standing on one leg with eyes closed test, men and women were able to hold the position for less than two seconds were three times more likely to die before the age of 66 than those who could hold it for 10 seconds or more”
f. Shoulder Girdle Strength –
g. Crunches or Bent LEg Situp (or equivalent Core exercises if a KABOOMER has lower back issues)
7. Seven Work(out) from Home Necessities
a. Sweatpants (the new office casual attire for Pandemics)
b. Non-BPA water bottles
c. Comfy and cozy slippers or wild socks
d. Get outside for your Vitamin D3 – whenever, wherever…
e. Get in touch with Nature
f. Take warm, Epsom-slat baths (adding essential oils if you desire) – 90 minutes before shutout time
g. Celebrate each daily orbit as best you can while acknowledging that you can’t change why bad things can happen to nice folks.
I wish I was in Pasadena for a Tournament of Roses spectacle tomorrow. Shucks. And, the Rose Bowl may be re-christened the Yellow Rose of Texas Bowl – Shucks again.
Tomorrow is a blessed WRAP! Peggy Noonan’s premier summary of a most horrible year can be read here. Yet, KABOOMERs are glasses-half-full types, and we NEVER WASTE CRISES…
Here’s to vaccines, public health, America’s common good, gratitude, and KABOOMing in our imminent New Year. And – here’s to your Significant leverage of MOST THINGS SEVEN (skipping ENVY as a Deadly Sin) to Party Past Ninety.
As always – Join the KABOOMERR Movement by texting WP40 to #41259.