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Promoting and maintaining cognitive function can be helped by exercising regularly. While other studies have focused on the impact on executive function from aerobic exercise routines of moderate- to high-intensity lasting between 6 months to 1 year, it’s challenging to motivate people to participate in and stick to rigorous exercise programs. Building on previous research, it’s been found that even short mild exercise sessions, which include yoga and walking, stimulate the brain and deliver short-term cognitive performance improvements. However, the impact that mild aerobic exercise over a longer term has on brain function, in addition to the associated underlying mechanisms, has remained unexplored. A group of 125 healthy individuals between the ages of 55 and 78 were randomly split into 2 groups: an exercise group cycled at low intensity 3 times each week for 3 months, while the control group carried on their usual daily routine. The researchers assessed the executive function of the participants making use of a Stroop test and evaluated prefrontal cortex activity throughout the task making use of functional near-infrared spectroscopy prior to as well as after the 3 months. The results showed significant executive function improvement in the exercise group in comparison to the control group. When the data were analyzed by age, the mild exercise benefits were especially pronounced in the group of older individuals between the ages of 68 and 78. An efficient activation increase of the prefrontal cortex played a part in the underlying brain mechanism supporting this improvement. This means a high executive function corresponding to relatively low brain activation. These results indicate that mild exercise for just 3 months can strengthen the functional networks of the brain, which enabled the prefrontal cortex to be more successfully utilized throughout the Stroop test. These results highlight the positive effects that stress-free mild exercise over 3 months has in prefrontal cortex strengthening and cognitive function improvement. Source link

According to a large study, increased carbohydrate consumption derived from sugary drinks, starchy vegetables, and refined grains, is linked to greater midlife weight gain, while increased carbohydrate and fiber consumption derived from non-starchy vegetables, fruit, and whole grains is associated with less weight gain. The majority of these associations were more pronounced in individuals with higher body weight, emphasizing the importance of the source and quality of carbohydrates for long-term management of weight. The influence that carbohydrates have on weight gain and obesity continues to be controversial, and limited research has looked at the association between carbohydrate consumption changes over time and long-term body weight changes. To look into this further, these associations were examined at intervals of 4 years, over a follow-up of 24 years in total. The results are determined from data involving 136,432 women and men 65 years or younger who participated in the Health Professionals Follow-Up Study, and Nurses’ Health Study 1 and 2. At enrollment, all individuals were free of disorders such as chronic kidney disease, gastric problems, neurodegenerative disorders, respiratory disease, cardiovascular disease, cancer, and diabetes. Questionnaires were completed on lifestyle, medical history, personal characteristics, and other factors related to health at the study onset, and every 2 to 4 years after that. The results reveal that the individuals gained 1.5 kg every 4 years on average, which amounted to 8.8 kg over 24 years on average. Among women and men, glycemic index and glycemic load increases, measuring the effects of different foods on blood sugar levels, were positively linked to weight gain. For instance, a 100-gram per day increase in added sugar or starch was linked to 0.9 kg and 1.5 kg greater weight gain over 4 years, while a 10-gram per day increase in fiber was linked to 0.8 kg less weight gain over 4 years. Increased carbohydrate consumption from fruit, whole grains, and non-starchy vegetables which include spinach, carrots, and broccoli was linked to less weight gain. On the other hand, increased consumption of refined grains and starchy vegetables which include potatoes, corn, and peas was linked to greater weight gain. Further analyses revealed that substituting carbohydrates derived from sugar-sweetened drinks, starchy vegetables, and refined grains with equivalent amounts of carbohydrates from non-starchy vegetables, fruit, and whole grains was linked to less weight gain. The associations were more pronounced in individuals with excessive body weight compared to individuals with normal weight. The majority of these associations were also more pronounced in women. This was an observational study, therefore cause can’t be established, and there were some limitations, which included participants self-reporting carbohydrate consumption estimates as well weight results, and potential dietary measurement errors. This was however a large study making use of recurring dietary evaluations and validated questionnaires over an extended follow-up period that spanned the significant period of midlife weight gain. Source link

Research has found that individuals who drank a greater amount of caffeine through the consumption of tea or coffee had considerably improved physical function in their old age. This research was carried out based on information obtained from over 12,000 individuals between the ages of 45 and 74 years over a follow-up of 20 years. Individuals were interviewed making use of a structured questionnaire between 1993 and 1998 for the 1st time at a midlife age of 53 years on average. During these interviews, the individuals were questioned about their beverage consumption habits that contained caffeine which included soft drinks, tea, and coffee, as well as about portion size and frequency of food consumed that contained caffeine which included chocolate. Information was also provided on sleep duration, physical activities, dietary habits, height and weight, medical history, and sociodemographic characteristics. Throughout the time of the 2nd follow-up interviews between 2006 and 2010, the individuals were asked to document their weight as well as other information. In the 3rd and follow-up interviews carried out between 2014 and 2017, when the individuals were 73 years of age on average, they were asked to document their weight again, and they were also asked a specific question: “Are you feeling full of energy?” Handgrip strength was also evaluated, and the time it took to finish the timed up-and-go test (TUG). Physical frailty was classified as having a minimum of 2 of the 4 factors of1. Weight loss defined as over 10% weight lost between the 2nd and 3rd follow-up.2. Exhaustion defined as a yes answer.3. Slowness defined as the slowest TUG quintile.4. Weakness determined by weakest handgrip strength quintile. Tea and coffee were the primary sources of caffeine consumption in these participants, accounting for 12% and 84% of total caffeine. A total of 68.5% of them consumed coffee every day. In this group, 52.9% consumed one cup daily, 42.2% drank 2 to 3 cups daily while the other 4.9% consumed 4 or more cups daily. The individuals were subsequently grouped into 4 categories based on their coffee consumption: non-drinkers, a daily cup, 2 to 3 daily cups, and 4 or more daily cups. Tea consumers were grouped into 4 categories based on their consumption frequency: never, a minimum of once a month, a minimum of once weekly, and daily drinkers. The results revealed that consuming coffee, green, or black tea at midlife was independently linked to a significantly reduced chance of physical frailty later in life. Individuals who consumed 4 or more daily cups of coffee had a significantly reduced risk of physical frailty later in life, in comparison to individuals who didn’t drink coffee every day. Individuals who consumed green or black tea daily also had a considerably reduced risk of physical frailty in comparison to non-tea drinkers. The caffeine consumption and the risk of physical frailty association in late life was further assessed. Higher caffeine consumption was linked to a reduced risk of physical frailty, irrespective of the caffeine source. Of the 4 physical frailty factors, the associations were more pronounced for the TUG and handgrip strength tests compared to the self-reported exhaustion and weight loss measures. Caffeine has been found to increase muscle cell proliferation and improve muscle weight in studies in mice. Besides caffeine, tea and coffee also provide rich bioactive polyphenols, which contain anti-inflammatory and antioxidant properties, and have been linked to reduced risk for conditions that increase frailty, which include neurodegenerative diseases, obesity, cardiovascular diseases, and diabetes. Further scientific studies are however needed to determine the actual underlying mechanisms of the tea/coffee and human physical function association. The research indicates that consuming these caffeinated beverages could be linked to a reduced risk of physical frailty later in life. Photo by Candice Picard on Unsplash Source link

Exciting new research reveals that taking a daily multivitamin could be a simple way to help maintain mental sharpness as you age. Overview of the New Study A recent 3-year study found seniors who took multivitamins experienced 60% slower cognitive decline than those who didn’t take vitamins in this study. That’s like turning back the clock by 1.8 years! One group took a cocoa extract thought to benefit cognition. Another took a daily mineral and multivitamin supplement. A third received a placebo. Participants completed standardized cognitive tests annually. Key Findings The cocoa extract showed no benefit to cognition. But the multivitamin group declined 60% slower than the placebo on cognitive tests. This equates to 1.8 years of slowed decline over 3 years. Those with cardiovascular disease improved the most. Why Multivitamins Matter The brain needs various vitamins and minerals to function optimally. But many older adults are deficient in key nutrients. Multivitamins provide an insurance policy, filling nutrition gaps that could negatively impact cognition. They supply nutrients like: B vitamins for healthy nerves and blood flow. Vitamin E protects brain cell membranes. Vitamin C supports immunity and vascular health. Multivitamins also reduce vascular inflammation and oxidative damage linked to cognitive decline. The Case for Daily Multivitamins Research increasingly shows that multivitamins support successful aging. Multivitamin users have better memory and information processing speed. Daily multivitamins may reduce dementia risk. Patients with cognitive issues often improve with vitamin therapy. Importantly, multivitamins have minimal risks when taken as directed. Unlike many medications, they work safely with few side effects. Start Reaping the Benefits Don’t wait to prioritize brain health; speak with your doctor about adding a quality multivitamin to your daily wellness routine. Your cognition will thank you later. Multivitamins provide key nutrients to optimize neurological function now and reduce decline over time. Staying cognitively fit is crucial for health and independence. Make multivitamins part of your plan to maintain an active, engaged mind well into your later years. Source link

Unveil the hidden powers of nature’s best-kept secrets for bone and joint health. Dive into this comprehensive guide. Calcium: The Cornerstone of Bone Health Calcium is necessary for building and maintaining strong and healthy bones. More than 99% of the body’s calcium is stored in the teeth and bones. It’s also required for other bodily functions such as releasing hormones and regulating the way muscles contract and dilate. If calcium intake is insufficient, the body will start taking it from the bones and teeth to fulfill other functions, ultimately weakening the bones. The diet doesn’t always provide a sufficient intake. Supplements could be an option for those individuals who don’t consume enough foods rich in calcium. Women lose bone mass after menopause because of a decline in estrogen. A number of studies have found that elderly and postmenopausal women supplementing calcium have a smaller loss in bone mineral density. This positive effect was stronger in individuals who had a low intake of dietary calcium and also for the first 2 years of supplementing. Vitamin D:The Sunshine Vitamin’s Role in Bone Integrity Vitamin D is an important nutrient for maintaining healthy bones. Vitamin D enhances the absorption of calcium, and it helps in maintaining the balance between calcium and the bones. Vitamin D supplementation has been found to be helpful for osteoporosis patients. Osteoporosis reduces bone density, and a patient is predisposed to fractures. One of the most significant causes of osteoporosis is vitamin D deficiency. A study looked at the impact of supplementing with vitamin D on 400 osteoporosis patients. The vitamin D deficiency patients were supplemented with vitamin D for 8 weeks. Osteoporosis prevalence in the supplementation group was significantly less compared to the control group. Supplementing with a calcium and vitamin D combination has been shown to be beneficial in reducing the risk of fractures. Vitamin K: The Unsung Hero A review of 10 randomized controlled studies that involved 1346 participants determined that a vitamin K and calcium combination has a positive effect on lumbar bone mineral density. Magnesium: The Hidden Key to Bone Density About 60% of the body’s magnesium is located in the bones, which decreases with age. Research has found that supplementing magnesium increases bone mineral density in osteoporosis patients and suppresses bone turnover in postmenopausal osteoporotic women. A large study of postmenopausal women found that participants with lower daily magnesium intake had a lower bone mineral density of the whole body and total hip. Glucosamine and Chondroitin: Nature’s Cushioning Agents Glucosamine and chondroitin are natural components of cartilage, the cushioning tissue that protects the joints and bones. Although some research has not found any benefits for glucosamine on osteoarthritis pain or function, one study found a 36% reduction in NSAID use when supplementing with glucosamine. Another study of 407 overweight women between the ages of 50 and 60 found that supplementing with glucosamine significantly reduced the risk of knee osteoarthritis in comparison to a placebo. In a study involving 604 patients with knee osteoarthritis, supplementing for 6 months with chondroitin sulfate was found to be as effective as an NSAID in reducing pain and improving function. A review of 43 studies involving 4,962 osteoarthritis patients found that chondroitin supplemented alone or with glucosamine resulted in significantly lower osteoarthritis pain scores and improved joint mobility or function in comparison to a placebo. A study has also found that a combination of glucosamine hydrochloride and chondroitin sulfate effectively reduced knee osteoarthritis pain, stiffness, and swelling in comparison to 200 NSAIDs. Image by Dr. Manuel González Reyes from Pixabay Source link

What is tennis elbow? Tennis elbow is a repetitive strain injury, also known as lateral epicondylosis. Lateral refers to the outside part of the arm when standing upright with your arms at the sides. Tennis elbow is often referred to as outer (lateral) elbow pain or inside (medial) elbow pain but often originates from overuse of the forearm muscles that straighten the fingers and wrist, which leads to pain in the elbow and forearm. Over time, this repetitive overuse may damage tendons, the fibrous cords that connect muscles to bones, or other muscles. The tendons that are attached at the elbow become swollen and inflamed. Simple movements like shaking hands or turning a door knob can cause moderate to acute pain. Tennis elbow pain is equally common in men and women but occurs most often in people from age 30 to 50. What Causes Tennis Elbow? Lateral epicondylosis is one of the most common arm disorders, which can lead to a significant decrease in movement and function. The area around the bone of the outer elbow becomes irritated and inflamed by sports or other repetitive everyday activities. Many people who have never played tennis will develop tennis elbow. Often, this inflammation of a bony part of the elbow is caused by simple, daily activities such as gardening, using scissors, or carrying a heavy briefcase.  It’s estimated that less than three percent of the world’s population suffers from the condition, but only about five percent of those actually play tennis. The most common reason tennis elbow happens in tennis players is from using the wrong tennis racquet or an incorrect backhand stroke. Using an over tightly strung racquet increases the force against a player’s arm, and hitting the ball with the wrong part of the racquet may also contribute. Symptoms of tennis elbow include outer elbow pain, point tenderness (pain when touched) at the outermost point of the elbow, pain when gripping or holding something in the hand around the wrist, morning elbow stiffness and audible popping, and pain when lifting with the wrist with the palm facing down for something with weight. Tennis Elbow Treatment Tennis elbow treatment and management focuses on the alleviation of pain and discomfort as a result of the tension on the tissues of the muscle and tendons in the affected area. Modifying the repetitive activities that caused the condition is also addressed. Avoiding activities that require gripping, twisting, or lifting movements will help to restore the damaged tissues. Using an ice pack can promote circulation by reducing the swelling of the affected area. The use of analgesics is often recommended.  Tennis Elbow Exercises Tennis elbow treatment exercises can help strengthen weak forearm muscles, which may be the underlying cause of the problem. These exercises can also serve as a follow-up healing treatment or as rehabilitation exercises for those who have had tennis elbow treatment or tennis elbow surgery. Supination with a dumbbell: The supinator muscle is the large forearm muscle that attaches to the elbow. It’s responsible for supinating the palm upward and is frequently involved in tennis elbow-causing movements. Hold a light to moderate dumbbell and rotate the forearm so that it is lifted forward and down. Wrist extension: The group of muscles responsible for the bending of the wrist are the wrist extensors. They are small muscles connecting to the elbow that are prone to overuse, particularly when performing racquet sports. Hold a light-to-moderate-weight dumbbell and place the forearm on the thigh or a table while hanging the wrist palm down off the end of the thigh or table. Keep the forearm in place while bending the wrist upward, and repeat. Wrist flexion: The group of muscles working opposite the wrist extensors are the wrist flexors. These are small muscles connecting to the elbow that are also prone to overuse, resulting in inflammation and pain. Hold a light-to-moderate-weight dumbbell and place the forearm on the thigh or a table while hanging the wrist palm up off the end of the thigh or table. Keep the forearm in place while bending the wrist upward and repeat This exercise is also known as a wrist curl. Your physician may recommend steroid injections to help reduce inflammation and pain. Steroid injections for tennis elbow are often used as a last resort as they can have disturbing side effects, including pain on the site of injection, atrophy, and damage to the tendon around the elbow. Physiotherapy, splints and braces, blood injections, shockwave therapy, and surgery are among the more advanced treatments used for managing tennis elbow. Rest is the first choice for treating tennis elbow, as this allows the body to heal itself. Using an anti-inflammatory, as well as alternating heat and ice, are the second steps in treatment. For prolonged support during healing, devices that are designed to take pressure off the affected area called “Tennis Elbow Straps” are helpful. Exercises, stretches, and massages have also been found to be effective. If none of these traditional options help a person get the relief they need for their elbow condition, they may consider alternative therapies before surgery. Acupuncture is one of the alternative therapies used, along with heat therapy, splinting, laser therapy, physical therapy, and trigger point therapy. Acupuncture For Tennis Elbow Acupuncture combined with massage has been found to be effective for the treatment of tennis elbow or lateral epicondylitis. Research that involved 90 athletes concluded that acupuncture and TCM massage are effective for treating lateral epicondylitis.[1] The participating athletes were split up into three groups. The 1st group received only acupuncture. The 2nd group received only massage, and the 3rd group received an acupuncture and Traditional Chinese Medicine massage combination. All 3 groups experienced significantly positive clinical outcomes. The combination of acupuncture and massage improved better in comparison to the other groups, which suggests a synergistic effect.[2] In a smaller but similar study involving fire needle acupuncture, participants were treated with fire needle acupuncture on trigger points, or Ashi points, on the most painful points