Ask a Trainer: The role of genetics in aging

Q. My husband and I enjoy golfing often, but lately my elbows and wrists are feeling quite sore and achy. Both of my parents suffered from terrible arthritis and had unbearable, chronic pain. Despite this, I hope I can personally avoid such a diagnosis. Do you have exercise tips or other advice that may help prevent this, or is it inevitable due to genetics? – Terri S.

A. This is a great question that I am so glad you shared, Terri! Some people see golf as a leisurely sport and assume it would be difficult to take a toll on the body; but just because it involves more conversation and walking (or go-karting!) than say, soccer, doesn’t mean it can’t cause serious aches and pains!

First off, one of my favorite sayings that I repeat with clients regularly is that genetics may load the gun, but lifestyle pulls the trigger. Although there may be genetic factors that increase your susceptibility to something such as chronic arthritis, you may certainly be able to prevent such a severe misfortune by taking pro-active nutritional and physical steps.

Osteoarthritis, a painful degeneration of joint tissue and underlying bone, is prevalent in women as they get older. Luckily, there are a number of ways to both strengthen your body and slow down or prevent this fate. Keeping your body flexible and strength training are both incredible preventatives, as is maintaining a healthy weight and consuming an anti-inflammatory (think the opposite of the standard American) diet. Even a light physical challenge, like regularly walking at a moderate pace, can contribute to maintaining joint tissue and increasing lean muscle. The old adage is true: Use it or lose it!

Since you sound fairly active with your golf game, I suggest you take a deeper look into your nutritional regime. Do you eat a lot of yogurt, milk, or dairy in general? Although many may believe that such foods provide the calcium needed for strong bones, dairy has actually been shown to weaken bones by leaching them of calcium! Are you getting in hydrating and nourishing vegetables, fruits, nuts, seeds, and grains? These are examples of anti-inflammatory foods that may provide relief for a number of ailments in your body, including achy joints.

Additionally, natural supplements like Glucosamine/Chondroitin with MSM work wonders for joint pain relief and are very easy to find in local health or vitamin stores.

Exercise-wise, I do suggest you build a strength-based exercise routine to teach your body new movements that challenge the joints to build new, strong tissue. Between that and golf, you will have a wonderfully well-rounded plan to encourage many more pain-free years! Don’t forget to contact the experienced trainers at Anytime Fitness in Winter Park where you can schedule a complimentary fitness assessment to get started!

Q. My doctor says I need to get more fiber in my diet. I already take a powder supplement that I mix with water; is that not enough? Are there certain foods I should be eating that have more fiber, like fiber bran type cereal? – Charlie S.

A. Charlie, you just brought up one of my favorite subjects regarding diet and nutrition. No, it’s not cereal – but the wonderfully important subject of fiber!

Fiber is a dietary necessity for a healthy lifestyle. Although you don’t specify why your doctor suggests you increase your fiber intake, my guess is going to be constipation, signs of digestive issues or inflammation like diverticulitis, or some other bowel-related trouble. Fiber does directly affect all of these things, but since health really starts in the gut, it also contributes to your overall wellness and bodily function.

There are two main types of fiber: soluble and insoluble. Most whole, plant-based foods contain some of both (one of the reasons they are called “whole” foods). Soluble fiber turns into a gel-like consistency when mixed with water within your digestive tract while insoluble fiber cannot be broken down and travels through your system intact, providing the bulk to your stool. This is why it is especially important to chew your greens and veggies well since it is the only mechanical aspect of digestion those fibrous foods get!

Although cereals, supplements, and other dry foods seem like a good source of fiber (due to clever marketing amongst other things), the absolute best choice when it comes to increasing the fiber in your diet is by increasing whole, water-rich, plant-based foods like fruits and vegetables. These foods are not only jam-packed with fiber, but also the water which directly works with fiber to provide the most fluidity within your system and benefit to your body. Additionally, these foods provide a host of nutrients, minerals, and vitamins that your body needs to function at its best. Juicy and refreshing foods like greens, cruciferous veggies (broccoli, cauliflower, and cabbage), vegetables, and fruits, really are perfectly self-packaged foods from nature that work synergistically with your body to encourage utmost health from the inside out.

In a nutshell, Charlie, I strongly suggest that you pass on the fiber supplements and dry, bland cereal, and opt for a solid 8 cups of veggies or fruit a day. By incorporating a large, colorful salad to replace one regular meal and increasing your water intake throughout the day, you will quickly notice a huge difference in how you feel and function!

Jasmin Bedria, Certified Personal Trainer and Nutrition Specialist, is an experienced health and fitness expert at Anytime Fitness, Winter Park. Open 24 hours a day, 365 days a year, Anytime Fitness, Winter Park provides a friendly, well-maintained environment featuring top-quality exercise equipment. Members enjoy the benefit of being able to use any of more than 2,500 Anytime Fitness clubs now open in all 50 states and 19 countries. Email your questions to [email protected] and get a free personal training session!