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t m c » p u l s e | a u g u s t 2 0 1 7 7 License to... Adaptive Driving Access has one of the largest selections of lifts and mobility equipment in Texas. ADA offers only the highest quality products available in our industry. We have what you need to help get you on your way, because your mobility is our mission. • Wheelchair Accessible Vehicles • New & Certified Pre-owned Inventory • Adaptive Mobility Products • Scooter Lifts • 24/7 Emergency Assistance • Maintenance & Repair Service Call (281) 408-2457 for details! PASADENA | HOUSTON | CORPUS CHRISTI | MCALLEN | COLLEGE STATION ADAPTIVEDRIVING.COM stay in bed all day, your body expends energy doing all sorts of things, like breathing, blinking and flipping through a magazine. Strength training and aerobic exercise are key to increasing the BMR; the higher the BMR, the more calories you burn, even while at rest. Kooi said spending 10 to 15 minutes on strength training two to three times a week, focusing on different muscle groups each time, will help build muscle and can even reverse bone loss. She has seen reports that suggest sitting is the new smoking, so she rec- ommends increasing daily movement by taking the stairs, walking around while talking on the phone, exercising between commercials—anything to keep your body moving. Little activities can have a cumulative effect on your daily calorie burn. "I've seen articles that say adults past 50 are forming a new 'STD' known as 'Sitting To Death' disease," Kooi said. As we age, many of us tend to sleep less, as well. This is particularly true of women, whose sleep is disrupted by menopause, which typically begins in a woman's late 40s or early 50s. Seven hours of sleep is recommended, with sleep deprivation considered to be six hours or less, she said. "When you are sleep deprived, it has a cascading effect on the body's ability to function properly," Kooi added. "It can also affect weight by causing an imbalance in appetite- regulating hormones like grehlin, which stimulates hunger, and leptin, which signals fullness." Lack of sleep is a double whammy to the body—we are extra hungry and we don't feel full. What's more, sleep- deprived people have less impulse control when it comes to food selection and tend to gravitate toward processed, sugar-concentrated foods because they are looking for a quick energy source, Kooi said. Food factor In addition to getting ample exercise and sleep, middle age is a good time to pay close attention to food labels. (continued) Kari Kooi, a registered dietitian nutritionist with the Houston Methodist Weight Management Center, offers nutrition guidelines: L I M I T SODI U M Limit intake to 2,300 milligrams per day, which is one teaspoon. Most dietary salt intake comes from processed foods. H Y DR AT E Drink plenty of water to optimize your metabolism and avoid waistline-expanding liquid calories. Swapping out just one regular soda for water per day could help someone lose around 25 pounds in a year. The best indicator of hydration is urine color: Clear to lemonade color signals hydration. If it's an apple juice shade, you are dehydrated. E AT B R E A K FA S T Metabolism burns higher in the morning; breakfast fires up the metabolism and helps control appetite through the day. B RUS H T HOS E T E E T H Your mouth is the gateway to health. Maintaining good oral hygiene is a key to systemic health. Floss daily and get teeth cleanings at least annually to prevent gum disease. G E T MOR E C A LC I U M Incorporate two to three servings of low-fat dairy per day to get bone-strengthening calcium. Try to get enough calcium through foods first, before resorting to supplements, and always speak to your physician about taking supplements. B ECOM E B E R RY SM A RT Blueberries have been dubbed "brain berries" because studies have shown that the antioxidants in blueberries can help protect the brain from oxidative stress, thereby protecting against memory loss. FOCUS ON PL A N TS Colorful fruits and vegetables contain age-fighting antioxidants. Watermelon has lycopene, an antioxidant that protects against ultraviolet rays. Beta-carotene, an antioxidant found in orange-colored fruits and vegetables, targets and repairs skin damage. Vitamin C, an antioxidant found in high concentrations of foods such as strawberries, citrus fruits, broccoli and bell peppers, assists with collagen formation, helping to keep skin firm. AVOI D T R A NS FAT Mostly found in processed foods, trans fat can cause inflammation and increase bad cholesterol. Products that list partially hydrogenated oil in the ingredients list contain trans fat. E AT I N G R I G H T I N M I D D L E A G E

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