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4A – Daily News – Monday, May 17, 2010 Vitality & health CHARLOTTE, N.C. (MCT) — Hot flashes. Headaches. A tummy that won't go away no matter how many crunches you do. Menopause can be especially vexing for women trying to lose weight. As their estrogen levels drop, their testos- terone exerts more influ- ence. Because of the ensu- ing havoc, a woman's body will do what it can to retain whatever stores of estrogen it has. Alas, estrogen is stored in fat. Don't despair, says Leigh Shipman, an instruc- tor with the Simmons branch of the Charlotte, N.C., YMCA. She's been working with "active older adults" for 17 years, and she's seen both men and women lose weight and get fit. "The average American woman should do just fine with one hour of moderate exercise a day," says Ship- man, 51. The key is finding the right exercise regimen — one you enjoy, one you look forward to doing and will stick with, says Mary Petters, an exercise physi- ologist with the University of North Carolina Wellness Center at Meadowmont in Chapel Hill, N.C. "There's something out there for everyone," says Petters. "You're never too old to start." We polled health and fit- ness experts Mary Petters at the wellness center, Leigh Shipman with the Charlotte YMCAs and MCT photo Becky Hopkins, 59, center, participates in a Zumba class at the Simmons YMCA in Charlotte, NC, April 23. Zumba is a high energy Latin dance style aerobic workout. Gerald Endress with the Duke Diet & Fitness Cen- ter in Durham, N.C., to find the most popular exercise classes for women 50 and older at their facilities. 1. Zumba This Latin dance work- out originated in Colombia in the 1990s and then became popular in the United States. Classes are almost everywhere. Benefits: It's a full-body aerobic workout that gets you sweating, gets your heart rate up, burns calories — and it's fun. Why it's popular with the 50-plus set: Unlike other dance and aerobic routines, Zumba is less GRADUATION 2010 A special page featuring this year’s graduates! From kindergarten to college. Congratulate your special graduate! THIS WILL APPEAR IN THE D NEWSAILY RED BLUFF TEHAMACOUNTY Saturday, June 5th Deadline: Friday, May 28th $18 2 or more $ your graduates photo Congratulations To our favorite Graduate of 2010 Have a wonderful future. Jane Doe Best Wishes RED BLUFF TOTAL COST ea. 12 ea. INCLUDES PHOTO choreographed, more free- spirited. No tricky footstep combinations to memorize. 2. Water aerobics /swimming Ten years ago, says Duke's Endress, water exercises focused on folks with arthritis and other joint issues. That's changed. "Water aerobics has really taken off — it's a much more vigorous exer- cise. ... We even have an aqua boot camp." Benefits: Good cardio, good toning. Why it's popular with the 50-plus set: You may not have arthritis, but at 50 your joints still need more TLC than they did 20 years ago; exercising in water relives the pressure on your joints. 3. Walking Walking is the preferred exercise for 25 million women ages 45 and up, making it by far the most popular form of exercise for that group. Benefits: A vigorous daily walk of at least 30 minutes can manage weight, control blood pres- sure, decrease the risk of heart attack, boost "good" cholesterol, lower the risk of stroke, reduce risk of breast cancer and type 2 diabetes, and protect against hip fracture. BOX SHOWN IS ACTUAL SIZE (1 COL. X 2 1 /2 Why it's popular with the 50-plus set: You can do it on your own schedule, it's cheap, and it can be a social activity — walking groups, formal and infor- mal, are especially popular with older walkers. 4. Pilates Exercises done with or without equipment that focus on core strength, flexibility and balance — the main areas we worry about as we age. Benefits: It can make you leaner and stronger, but the benefits can also help people move more ”) Send or Deliver Photo & ad copy to D NEWSAILY Red Bluff, CA 96080 TEHAMACOUNTY 545 Diamond Ave. PO Box 220 email: advertising@redbluffdailynews.com Include your phone number -- we will call you for credit card payment. Or Call 527-2151 for assistance LOSE WEIGHT Nutrition & Energy Digestive Cleansing Weight Control POUNDS INCHES& Healthy, real results! LOSE 30-day product, return refund guarantee. Ask for. 888-564-2079 herbal-nutrition.net/ starhomebusiness starhomebusiness@att.net gracefully and efficiently, making it possible to do some of the basic functions of day-to-day life that can become a challenge as we age. Why it's popular with the 50-plus set: It's adapt- able. Pilates classes can be grueling enough to benefit a professional athlete or scaled back to accommo- date people with less strength and flexibility. GETTING STARTED Consult a nutritionist and a trainer. A nutritionist can help you get a handle on what you really are eat- ing and what you should be eating, says Duke's Gerald Endress. "People say, 'I don't eat a lot,' then they start writing down all the Starbucks coffees they have," says Endress. "They can even overeat fruit — an apple has 100 calories." Likewise, says University of North Carolina's Mary Petters, a good trainer can help you look at your lifestyle — work, family commitments, etc. — and see what realistically will work for you. Mix it up. "The body gets used to what you're doing," says the Charlotte Y's Leigh Shipman, "and after a while it won't work as hard. You need to chal- lenge it to work the mus- cles differently." For instance, you may walk on Monday, Wednesday and Friday, and take Pilates on Tuesday and Thursday. Achieve a "moderate" pace. You need to push yourself, though not at first, says Petters; it's good to work into a new routine. But to get stronger and lose weight, your body needs to be challenged. "If you're not sweating, your heart is not getting the workout it needs, and you're not burn- ing the calories you need to burn," Shipman said. Mon.-Fri. 10:30 to 5:30 Sat. 11-3 40 Crafters in 1 Shop! Or Rent a Space to Sell Your Crafts Gifts for family & friends Wrapping available$1.00 650 Main St., Red Bluff 530 528-2723 Come & Shop Crafter’s Boutique fitness Lose weight, get fit beyond 40 Therapy should focus on thoughts not behavior (MCT) — Cognitive behavioral therapy can be effective for even severely depressed people, but the therapy should focus on changing how people think instead of focusing on how they behave, according to a new study. Encouraging behavior changes to improve mood appears to make a lot of sense. Depressed people are often advised to go for a walk, visit friends and schedule activi- ties. But it may be more helpful for therapists to work with patients on their thought processes, such as challenging negative thoughts and replacing those thoughts with more positive and realistic ideas. Researchers at Ohio State Uni- versity studied 60 patients with severe depression. Various therapists treated the patients and the sessions were ana- lyzed to rate how much the therapists relied on cognitive and behavioral methods of therapy. The patients completed questionnaires to track their depression. The study found that patients improved when therapists focused on cognitive techniques but didn't improve when therapists focused on behavioral techniques. The effects of cognitive techniques were strongest in the first few weeks of therapy. The patients who improved the most also were the ones who collaborated with the therapist on a treatment plan and who followed the plan. "If you're a patient and willing to fully commit to the therapy process, our data suggest you will see more bene- fit," the lead author of the study, Daniel Strunk, said in a news release. The study is published online in the journal Behaviour Research and Therapy. Oh, no — not another "super fruit." This time, it's the unfortunately named chokeberry, touted recently by researchers during a meeting of the Federation of American Societies for Experimental Biology. Take our quiz. 1. USDA researchers spiked the water given to 18 male rats with chokeberry extract and found many beneficial effects. Which of these was not one of them? a) Less abdominal fat b) Lowering of LDL (bad) cholesterol c) Increased endurance 2. Partial funding for the study came from Integrity Nutraceuticals Internation- al, which, among other products, markets which of these? a) Natural human growth hormone b) Resveratrol capsules c) Chokeberry extract Sponsored by Downtown Red Bluff Business Association Sources: U.S. Depart- ment of Agriculture; Los Angeles Times. Jack the Ribber Shoppers discounts & restaurant specials at participating merchants WELL-BEING FAIRE Wine & Mamma Mia at the State Theatre Wine @ 4pm Movie @ 5pm Saturday May 22 10am-4pm Come by for the Best Lunch in town • Ribs •Tri-Tip • Pulled Pork • Specials Mon.-Fri. 11am-8pm Sat. 4-9pm 1150 Monroe St. 527-6108 Get to know the chokeberry 3. Why are they called chokeberries, according to the website Hort.net? a) "From ancient Acadi- an tribesmen in Nova Sco- tia, who upon tasting the bulbous black orbs, literally choked on the astringent taste." b) "From the extremely astringent taste that birds supposedly won't tolerate, but it can be quite a pleasant flavor with sweeteners." c) "From German horti- culturist Johann Josef Wil- heimer, who so overindulged while popping the astringent fruits of the Aronia melanocarpa that colleagues had to revive him from choking on two occasions." SAMPLE! FREE ANSWERS: 1: c; 2: c; 3: b