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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

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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Flu Shots

Why do you need to get a flu shot every year? – Melvin Sanicas

All year long, researchers at hospitals around the world collect samples from flu patients and send them to top virology experts with one goal: to design the vaccine for the next flu season. But why do we need a new one every year? Vaccines for diseases like mumps and polio offer a lifetime of protection with two shots early in life; what’s so special about the flu? Melvin Sanicas explains.


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Headstrong Introduction – Inside the Hidden World of Dyslexia and ADHD

HEADSTRONG 1 (Introduction) Inside the Hidden World of Dyslexia and ADHD

Living in the hidden world of Dyslexia and ADHD is part of every day life for some people. Even though they love words, trying to read poetry or a novel is like listening to music with only half of the notes.


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ExerciseMorning and Evening Exercise

A growing body of evidence suggests that exercise may contribute to preventing pathological changes, treating multiple chronic diseases, and reducing mortality and morbidity ratios. Scientific evidence moreover shows that exercise plays a key role in improving health-related physical fitness components and hormone function. Regular exercise training is one of the few strategies that has been strictly adapted in healthy individuals and in athletes. However, time-dependent exercise has different outcomes, based on the exercise type, duration, and hormone adaptation. In the present review, we therefore briefly describe the type, duration, and adaptation of exercise performed in the morning and evening. In addition, we discuss the clinical considerations and indications for exercise training. Read More


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