Report that brings together aspects of advances in Dr. Mercola's research of great importance for health. Sarcopenia, osteoporosis, and frailty are common in older adults and have a marked impact on their general health and quality of life. Approximately 30% of individuals over the age of 65 fall each year; 5% of them present major injuries such as fractures, 2% require hospitalization and of these only 50% survive a year after the fall. These figures refer to the elderly living in the community. Regarding the elderly who live institutionalized, the figures are more important: 50% of these fall each year, with a result of 10 to 25% of fractures or major injuries as a consequence. Thus, the popular idea of serious deterioration and more than possible death of an elderly person after a serious fall is quite correct.
The series of events that seem to be associated with a large number of diseases, injuries and ailments are 1) loss of muscle mass, 2) leading to a reduced metabolic rate, 3) followed by an increase in fat that places nearly 80% of men and 70% of women aged 60 and over in the undesirable categories of overweight or obesity
The risk of falls is associated with several factors, including reduced physical performance, lower extremity muscle strength, and postural balance. Among the behavioral risk factors, alcohol use, sleep disturbances, some medications, fear of falling due to a previous history of falls, and poor footwear often contribute to falls. Fear of falling is defined as a long-lasting preoccupation with falling that may lead a person to avoid activities despite being able to perform them. Thus, the psychological consequences of falls can lead to deconditioning, increased risk of falls, limitation of social interaction, isolation, which further leads to anxiety and depression.
The optimal exercise modality for the prevention of falls in older adults has been defined as activity that improves balance and resistance and strength training of the lower extremities. However, the number of older people who routinely train is still low, less than 10% and less for activities that challenge balance. Those over the age of 70 who participate in balance and resistance training are much more likely to be healthy and functionally capable than those who do not.
It is advisable to choose different training exercises aligned with the patient's goals or the movements performed during daily activities (task specificity), together with balance exercises adapted to the ability and aspects of balance that need improvement. Progress the volume, level of difficulty or other aspects to see a continuous improvement (progressive overload)
The group exercise program was effective in reducing fall risk and fear of falling, improving balance and lower extremity strength, and improving quality of life in older adults.
In general, different types of physical training have a positive effect on preventing the risk of falls in older adults. Resistance training has been shown to improve muscle strength, physical performance, and balance in frail older people. It is also associated with a reduced risk of falls due to the effect on the rate of force development and neuromotor adaptation.
Blood flow restriction training can effectively increase muscle mass and strength, prevent muscle atrophy, improve cardiopulmonary function, facilitate postoperative and injury rehabilitation, and intervene in related degenerative diseases as a suitable training method for people greater,. The primary mechanism of blood flow restriction training that promotes the growth of muscle mass and strength is the metabolic stress response, which includes recruitment of muscle fibers, activation of the protein synthesis signaling pathway, and secretion of hormones,
Inclusion of BFR simultaneously with resistance exercise increases bone and muscle mass primarily through various hormonal pathways while improving cardiovascular function without any adverse events. Improvements in mobility and gait are indicators of a higher health-related quality of life, minimizing disability in older adults. Combining BFR with low-intensity resistance training may be an effective strategy to prevent disuse muscle weakness, muscle atrophy, and sarcopenia resulting from aging and prolonged periods of inactivity.
Low-intensity resistance training with blood flow restriction (BFR) can effectively improve lower extremity muscle strength, muscle mass, and walking ability in middle-aged and older adults, and can serve as an important way to fall resistance training for older adults
Let us remember Abraham Maslow's Pyramid of Needs, who supported his theory that, from the highest priority needs, towards the lowest priority needs, we would reach satisfaction. This is important to consider when reflecting on our personal development in order to better conceptualize and understand ourselves.
Self-care includes tools such as Emotional Intelligence, decision-making, etc., where we value our state of health and embark on the path to a better quality of life with healthy foods and lifestyles. To achieve this we need to be reflective, responsible and make use of sources of knowledge filtered by critical thinking. The point is to set goals and strive to achieve them: If we are not satisfied with our current situation, we must set new goals for which you have to strive. Just by seeing small advances our quality of life will improve. Overcoming our limitations will make us have more confidence and security in ourselves, which will help us to have a better quality of life. There are many situations in life that can cause us stress or anxiety and can reduce our quality of life. It is important to use muscle relaxation or meditation to mitigate them.
Aging is a natural part of the life process of all people, it is necessary to be prepared and learn new behaviors to build an old age with well-being and satisfaction. In this walk in life, adapt positively to changes and develop permissive activities for self-realization and cognitive stimulation.
If we learn to be grateful for everything that happens in your life, you will automatically feel happier. Learn even from your even from your mistakes, thinking about the lessons you can get from all of it.
Our quality of life is associated with our well-being, both physically, socially and psychologically, and will depend on our lifestyle, our attitude towards life and our social relationships.
A Harvard study, almost 80 years old, has shown that embracing community helps us live longer and be happier. Over the years, researchers have studied participants' health trajectories and their broader lives, including their triumphs and failures in careers and marriage, and the findings have produced surprising lessons, and not just for researchers. .
"The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health," said Robert Waldinger, the study's director, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School. “Taking care of your body is important, but taking care of your relationships is also a form of self-care. That, I think, is the revelation." Good genes are nice, but joy is better-
Other research by Bardo and Scott Lynch of Duke University shows that the cognitive decline that can accompany aging does not preclude happiness and a high quality of life. But other studies find that life satisfaction and positive emotions decline with mobility problems and the death of spouses and other loved ones.
Despite the puzzling patterns across society, the research offers clues about how people can cushion their losses and keep their spirits afloat as they age, including staying involved in meaningful activities and maintaining a positive outlook. But more research is needed to confirm whether these actions can make and keep us happy, or whether happy people are more likely to do them.
Anyone have any strategies/ideas for gaining muscle mass, diet wise? I am 47 years old, 6’ tall 145 lbs. I started doing KAATSU March 31st and have gained some strength but have not put on much muscle mass yet. I need to consume more calories as I am quite active and end up hungry a lot. Any ideas on diet and foods as to what and how much more to add would be greatly appreciated. I do try to follow Mercola’s recommendations. Very little Linoleic Acid and such.
This is fascinating information and very interesting to read about the science behind how our bodies work at a cellular level. Does Dr Mercola have material which outlines practical and specific diets which achieve these results?
i posted this on an old article but did not get any responses. Dr. M notes not to get the bluetooth model. Kaatsu says the EMF are about equal to a digital alarm clock, quite low. I would think since you only wear the bands for a short time, that the bluetooth would be minimal and no more than a whoop band or Oura ring which you wear 24/7. I really like the idea of the no cords bluetooth Kaatsu. Any thoughts as i would like to preorder a Kaatsu?
Glycolysis is the process going from glucose to pyruvate.
Report that brings together aspects of advances in Dr. Mercola's research of great importance for health. Sarcopenia, osteoporosis, and frailty are common in older adults and have a marked impact on their general health and quality of life. Approximately 30% of individuals over the age of 65 fall each year; 5% of them present major injuries such as fractures, 2% require hospitalization and of these only 50% survive a year after the fall. These figures refer to the elderly living in the community. Regarding the elderly who live institutionalized, the figures are more important: 50% of these fall each year, with a result of 10 to 25% of fractures or major injuries as a consequence. Thus, the popular idea of serious deterioration and more than possible death of an elderly person after a serious fall is quite correct.
The series of events that seem to be associated with a large number of diseases, injuries and ailments are 1) loss of muscle mass, 2) leading to a reduced metabolic rate, 3) followed by an increase in fat that places nearly 80% of men and 70% of women aged 60 and over in the undesirable categories of overweight or obesity
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00321-x (2021)
https://digitalcommons.wku.edu/ijesab/vol2/iss14/61/ (2022)
The risk of falls is associated with several factors, including reduced physical performance, lower extremity muscle strength, and postural balance. Among the behavioral risk factors, alcohol use, sleep disturbances, some medications, fear of falling due to a previous history of falls, and poor footwear often contribute to falls. Fear of falling is defined as a long-lasting preoccupation with falling that may lead a person to avoid activities despite being able to perform them. Thus, the psychological consequences of falls can lead to deconditioning, increased risk of falls, limitation of social interaction, isolation, which further leads to anxiety and depression.
The optimal exercise modality for the prevention of falls in older adults has been defined as activity that improves balance and resistance and strength training of the lower extremities. However, the number of older people who routinely train is still low, less than 10% and less for activities that challenge balance. Those over the age of 70 who participate in balance and resistance training are much more likely to be healthy and functionally capable than those who do not.
It is advisable to choose different training exercises aligned with the patient's goals or the movements performed during daily activities (task specificity), together with balance exercises adapted to the ability and aspects of balance that need improvement. Progress the volume, level of difficulty or other aspects to see a continuous improvement (progressive overload)
The group exercise program was effective in reducing fall risk and fear of falling, improving balance and lower extremity strength, and improving quality of life in older adults.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413733/ (2012).-----
https://bmjopen.bmj.com/content/11/7/e048395.abstract (2021).----
https://www.sciencedirect.com/science/article/abs/pii/S8756328222002502 (2023).---
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10348058/ (2023).----
In general, different types of physical training have a positive effect on preventing the risk of falls in older adults. Resistance training has been shown to improve muscle strength, physical performance, and balance in frail older people. It is also associated with a reduced risk of falls due to the effect on the rate of force development and neuromotor adaptation.
Blood flow restriction training can effectively increase muscle mass and strength, prevent muscle atrophy, improve cardiopulmonary function, facilitate postoperative and injury rehabilitation, and intervene in related degenerative diseases as a suitable training method for people greater,. The primary mechanism of blood flow restriction training that promotes the growth of muscle mass and strength is the metabolic stress response, which includes recruitment of muscle fibers, activation of the protein synthesis signaling pathway, and secretion of hormones,
Inclusion of BFR simultaneously with resistance exercise increases bone and muscle mass primarily through various hormonal pathways while improving cardiovascular function without any adverse events. Improvements in mobility and gait are indicators of a higher health-related quality of life, minimizing disability in older adults. Combining BFR with low-intensity resistance training may be an effective strategy to prevent disuse muscle weakness, muscle atrophy, and sarcopenia resulting from aging and prolonged periods of inactivity.
https://link.springer.com/article/10.1007/s13670-020-00323-9 (2020).---
https://www.frontiersin.org/articles/10.3389/fphys.2023.1155314/full?utm_source=dlvr.it&utm_medium=twitter (2023).---
Low-intensity resistance training with blood flow restriction (BFR) can effectively improve lower extremity muscle strength, muscle mass, and walking ability in middle-aged and older adults, and can serve as an important way to fall resistance training for older adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7716683/ (2020).----
https://www.jgerontology-geriatrics.com/article/view/540(2023).-----
https://eurapa.biomedcentral.com/articles/10.1186/s11556-022-00294-0 (2022).---
https://www.mdpi.com/1660-4601/20/6/4723(2023).---
Let us remember Abraham Maslow's Pyramid of Needs, who supported his theory that, from the highest priority needs, towards the lowest priority needs, we would reach satisfaction. This is important to consider when reflecting on our personal development in order to better conceptualize and understand ourselves.
Self-care includes tools such as Emotional Intelligence, decision-making, etc., where we value our state of health and embark on the path to a better quality of life with healthy foods and lifestyles. To achieve this we need to be reflective, responsible and make use of sources of knowledge filtered by critical thinking. The point is to set goals and strive to achieve them: If we are not satisfied with our current situation, we must set new goals for which you have to strive. Just by seeing small advances our quality of life will improve. Overcoming our limitations will make us have more confidence and security in ourselves, which will help us to have a better quality of life. There are many situations in life that can cause us stress or anxiety and can reduce our quality of life. It is important to use muscle relaxation or meditation to mitigate them.
Aging is a natural part of the life process of all people, it is necessary to be prepared and learn new behaviors to build an old age with well-being and satisfaction. In this walk in life, adapt positively to changes and develop permissive activities for self-realization and cognitive stimulation.
If we learn to be grateful for everything that happens in your life, you will automatically feel happier. Learn even from your even from your mistakes, thinking about the lessons you can get from all of it.
Our quality of life is associated with our well-being, both physically, socially and psychologically, and will depend on our lifestyle, our attitude towards life and our social relationships.
A Harvard study, almost 80 years old, has shown that embracing community helps us live longer and be happier. Over the years, researchers have studied participants' health trajectories and their broader lives, including their triumphs and failures in careers and marriage, and the findings have produced surprising lessons, and not just for researchers. .
"The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health," said Robert Waldinger, the study's director, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School. “Taking care of your body is important, but taking care of your relationships is also a form of self-care. That, I think, is the revelation." Good genes are nice, but joy is better-
https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy- life/ (2017)
Other research by Bardo and Scott Lynch of Duke University shows that the cognitive decline that can accompany aging does not preclude happiness and a high quality of life. But other studies find that life satisfaction and positive emotions decline with mobility problems and the death of spouses and other loved ones.
Despite the puzzling patterns across society, the research offers clues about how people can cushion their losses and keep their spirits afloat as they age, including staying involved in meaningful activities and maintaining a positive outlook. But more research is needed to confirm whether these actions can make and keep us happy, or whether happy people are more likely to do them.
https://www.prb.org/resources/happily-ever-after-research-offers-clues-on-what-shapes-happiness-and-life-satisfaction-after-age-65/ (2023)
Anyone have any strategies/ideas for gaining muscle mass, diet wise? I am 47 years old, 6’ tall 145 lbs. I started doing KAATSU March 31st and have gained some strength but have not put on much muscle mass yet. I need to consume more calories as I am quite active and end up hungry a lot. Any ideas on diet and foods as to what and how much more to add would be greatly appreciated. I do try to follow Mercola’s recommendations. Very little Linoleic Acid and such.
This is fascinating information and very interesting to read about the science behind how our bodies work at a cellular level. Does Dr Mercola have material which outlines practical and specific diets which achieve these results?
i posted this on an old article but did not get any responses. Dr. M notes not to get the bluetooth model. Kaatsu says the EMF are about equal to a digital alarm clock, quite low. I would think since you only wear the bands for a short time, that the bluetooth would be minimal and no more than a whoop band or Oura ring which you wear 24/7. I really like the idea of the no cords bluetooth Kaatsu. Any thoughts as i would like to preorder a Kaatsu?