Expert: Tonja Wells - 1/3/2009

Question
Tonya
I am 50,no health issues.
In 08 I began working out regularly.Nothing crazy,but a brisk walk for 45 minutes followed by a basic weight lifting routine of some light weights,and then stretching.I do this three times a week.
Although I feel I have benefited from the exercise,in the last couple months my muscles are sore pretty much all the time.I am so frustrated I am thinking of going back to being a couch potato like most of the younger people I work with.
I even tried taking a week off from exercise, but after one session the old aches returned.
I dont want to keep popping tylenol every morning.
Am I too old to exercise now? Should I do a different routine? Are there more natural alternatives to sore muscles other than tylenol,advil,etc. available? Thanks!


Answer
Hello Bud,

I want to encourage you to keep working out,  as we get older our body's get inflammed or acid.  So what you want to do is start an anti-inflammatory diet with some anti-inflammatory herbals.

I would suggest for the herbal program:
Super Omega 3
IF Relief
Recovery Drink Mix - taste good and you can use it as an natural gatoraid which pulls lactic acid from the muscles.

If your budget can afford it I would also use Thai Go.  Taste good and is a great antioxidant to take when working out and also cools the body and aids in inflamation.

You can order on my web site.  If you choose to do this I can tell you how I would use these.


www.yourherbalheatlhsolutions.com

Tonja Wells, CNHP, NHC

This information is for educational purposes only and should not be used to diagnose and treat diseases.  If you have any health problems consult a health practitioner before embarking on any course of treatment


Here is the diet.
Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
Eat more fish and less fatty red meat.
Stay away from deep fried foods and bake or stir fry your meals instead.
Choose green, orange, and yellow vegetables for your side dishes.
Drink plenty of water, fresh 100 juices, herbal teas, and green tea.


FISH: Wild Salmon*, Sablefish, Mackerel, Herring, Sardines
VEGETABLES: Onions, Garlic, Chives, Leeks, Greens (spinach, chard, collards, broccoli, kale), Tomatoes, Bell Peppers, Green Beans, Broccoli, Brussels sprouts, Cabbage, Lettuces
BEANS, NUTS, SEEDS (all types)
FRUITS: Berries (especially Blueberries and Raspberries), Capers
SPICES: Ginger**, Turmeric**, Cinnamon, Clove
HERBS: Rosemary, Thyme, Oregano, Parsley, Cilantro, Fennel, Mint, Dill, Tarragon
BEVERAGES: Green tea, White tea, Black tea, Red wine, Cocoa (with minimal sugar), Pomegranate juice
DARK CHOCOLATE (containing at least 70 percent cocoa solids; enjoy sparingly)
This is a partial list from "The Inflammation-Free Diet Plan" (McGraw-Hill, $24.95), by Monica Reinagel and Julius Torelli.

Fruits:

Acerola (West Indian) cherries

Guavas

Kumquats

Lemons, limes

Mulberries

Raspberries

Rhubarb

Strawberries

Vegetables:

Chilies

Garlic

Kale, collards, chard, turnip greens, etc.

Onions (also green onions and leeks)

Spinach

Sweet potatoes

Fish:

Arctic char

Herring

Oysters

Rainbow trout

Salmon (not farmed)

Sardines

Striped bass

Tuna, bluefin and white (canned)

Whitefish

---
On living an anti-inflammatory lifestyle

By MICHAEL WOODS
Toledo Blade
2005-06-29 00:00:00

If asked about ways of relieving inflammation, most people would mention aspirin, Advil (ibuprofen), Aleve (naproxen) or prescription drugs like Vioxx, Bextra or Celebrex.

How about those potent anti-inflammatory agents salmon, dark chocolate, red wine, garlic, ginger and blueberries _ to name just a few?

Anti-inflammatory foods, and anti-inflammatory lifestyle changes, also have powerful effects in combating inflammation. In some clinical trials, they rival the effects of drugs like aspirin and ibuprofen, without the side effects.

Anti-inflammatory foods and lifestyle changes are becoming more appealing because of concerns about the side effects of drugs like Vioxx and Bextra (taken off the market because they increase the risk of heart attacks) and Celebrex (still on the market because it is less risky).

They may help people suffering from the visible kind of inflammation that occurs with arthritis, and the invisible kind that scientists are linking to an increased risk of heart disease, cancer, Alzheimer's disease and other disorders.

The body's immune system produces inflammation as a temporary way of fighting infections. When a cut gets infected, for instance, inflammation produces the pain, redness and swelling that's warm to the touch as the immune system pours out powerful substances to battle the bacteria.

Sometimes the immune system misfires, attacking joints and organs in ways that cause arthritis, Type-1 diabetes and other autoimmune diseases.

More and more scientific evidence suggests that invisible inflammation can take root inside the body and continue for years without causing any obvious symptoms. All the while, however, this chronic inflammation may be causing damage that sets the stage for heart attacks, certain cancers and other serious health problems.

One solution is to eat more anti-inflammatory foods and avoid foods that can fuel inflammation.

Studies show that these foods contain natural chemicals that quench inflammation: Fatty fish like salmon, mackerel and sardines; garlic, onions and almost all green vegetables; nuts (especially walnuts and almonds) and beans; fruits and berries (especially deeply colored items like blueberries, oranges, tomatoes and cantaloupe); herbs (especially rosemary, oregano and parsley); spices (especially ginger, turmeric, clove and cinnamon); and certain beverages (especially green, white and black tea and red wine; olive and canola oil, and cocoa).

Foods that increase inflammation include fatty meats and high-fat dairy products and foods cooked at high temperatures. That includes many fried foods, fast foods and snack foods such as french fries, hamburgers and potato chips.

Lifestyle changes also can reduce inflammation, especially losing body fat, stopping cigarette smoking and getting more exercise. Also helpful: Certain nutritional supplements like omega-3 fatty acids (found naturally in fatty fish), vitamin C and vitamin E.


Nobody is certain yet about those popular low-carb/high-protein diets, but some evidence suggests that they increase invisible inflammation.