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Boost Muscles

WeightsLift Weights to Boost Muscle

Muscle loss is inevitable as you age, but adopting a regular weight training program can help slow the process.

You naturally lose muscle as you age, a condition called sarcopenia. After age 30, men begin to lose as much as 3% to 5% of their muscle mass per decade, and most will lose about 30% over their lifetimes. But you have the power to change this — with weight training.

“Weight training is the best way to increase muscle mass lost due to aging and keep the muscle you have, and it’s never too late to begin,” say Vijay Daryanani, a personal trainer with Harvard-affiliated Spaulding Outpatient Center.

Benefits of more muscle

You need added muscle now more than ever. Weaker muscle means less stamina, balance, and mobility, all of which can increase your risk of falls and fractures.

In fact, a 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

“Added muscle from weight training also helps with everyday movements you take for granted, like reaching a high shelf or rising from a chair,” says Daryanani.

Weight training offers other health benefits, too. For example:

Lower diabetes risk. A 2012 Harvard study of 32,000 men found that doing just 60 minutes of weight training per week could lower a man’s risk for type 2 diabetes by 12% compared with doing none. Increase your weekly time to between 60 and 150 minutes, and you could lower your risk by 25%. The connection? Researchers found that weight training helps control weight and reduce blood sugar (glucose) levels. During a workout, your muscles rapidly use glucose, and this energy consumption continues even after you’ve finished. Read More

 

Posted in Healthy Living, Physical Well Being

Overcoming anxiety

AnxietyOvercoming Anxiety

The condition tends to strike many older adults, but there are ways to counter its paralyzing effects.

More and more, do you find yourself fighting feelings of worry? Do you feel increasingly anxious and tense? Do you obsess about things that may or may not happen? If so, you may be one of the millions who suffer from anxiety.

Anxiety can develop from many uncontrollable factors, such as genetics, personality, and life events, but the main issue for many older men is that they have too much time on their hands, according to Dr. Cornelia Cremens, a psychiatrist with Harvard-affiliated Massachusetts General Hospital.

“Men are used to working, being active, and having goals they want to accomplish. It keeps their body and mind engaged,” she says.

“But when they retire and life slows down, they are not prepared for that kind of dramatic shift. This idleness can trigger anxiety because they feel they have lost their purpose and focus.” Read More

 

Posted in Healthy Living, Stress Tagged with: , , , , , , , , ,

Relaxation Techniques for Health

RelaxationRelaxation Techniques for Health

What’s the Bottom Line?

How much do we know about relaxation techniques?

A substantial amount of research has been done on relaxation techniques. However, for many health conditions, the number or size of the studies has been small, and some studies have been of poor quality.

What do we know about the effectiveness of relaxation techniques?

Relaxation techniques may be helpful in managing a variety of health conditions, including anxiety associated with illnesses or medical procedures, insomnia, labor pain, chemotherapy-induced nausea, and temporomandibular joint dysfunction. Psychological therapies, which may include relaxation techniques, can help manage chronic headaches and other types of chronic pain in children and adolescents. Relaxation techniques have also been studied for other conditions, but either they haven’t been shown to be useful, research results have been inconsistent, or the evidence is limited.

What do we know about the safety of relaxation techniques?

Relaxation techniques are generally considered safe for healthy people, although there have been a few reports of negative experiences such as increased anxiety. People with serious physical or mental health problems should discuss relaxation techniques with their health care providers. Read More

 

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“Digital Pills” Track Medications

“Digital Pills” Track Medications?

A new pill, released alongside popular psychiatric drug Abilify, has a sensor to track patient’s dosages. CBS News chief medical correspondent Dr. Jon Lapook joins CBSN to discuss the ethics of this new device.

 

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Hyperbaric Oxygen Therapy

Hyperbaric Oxygen TherapyHealing with Hyperbaric Oxygen Therapy

Diving deep and flying high, Mayo Clinic’s Hyperbaric and Altitude Medicine program is approaching 10 years of service in Rochester, Minnesota. Although hyperbaric oxygen therapy is rooted in medical science, the process still strikes some people as a bit of a mystery.

“Many individuals have strong opinions as to what it is and what it isn’t,” says Dr. Paul Claus, the unit’s medical director. “I think people just have to have an open mind, read the literature and look at the evidence. It came out of [deep-sea] diving experience, when oxygen was used to decompress divers who had been too deep too long and absorbed too much nitrogen.”

Even though sessions are still referred to as dives, today’s applications for therapy include treating diabetic wounds, gas embolisms in blood vessels, radiation injuries from cancer treatments and carbon monoxide poisoning. So how does it actually work? Dennis Douda talks to Mayo’s experts. Read More

 

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