
Fascia Hopping: The Powerful Over-50 Exercise You’re Probably Not Doing
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A 62-year-old man reported feeling 10 years younger after just 8 days of fascia hopping. Now, anecdote ≠ data, but it seems worth investigating:
Let’s hop straight to it
Fascia is the web-like layer of connective tissue that divides your muscles and organs from each other. It simultaneously holds some stuff in place, and allows other parts to glide over each other with minimal friction.
At least, that’s what it’s supposed to do.
Like any body part, it can go wrong. And like any body part, it needs maintenance. In fascia’s case, the maintenance is to keep it slippy where it should be slippy and grippy where it should be grippy.
Here’s an exercise series for that, as described/shown in the video:
Prepping the fascia:
- Align posture: head lifted, shoulders down.
- Stretch fascia in all directions (up-down, left-right).
- Maintain a “fascia wetsuit” concept—taut but not unduly tense.
Springboard feet setup:
- Stand on balls of feet, heels slightly raised.
- Bounce gently to engage fascia elasticity.
“Fascia Strength & Power” dance:
- Move hips in a figure-eight motion.
- Keep shoulders relaxed, allowing movement to flow from the center.
Fascia hopping:
- Keep heels fixed, bounce lightly.
- Progress to small hops if possible.
- Maintain a smooth rhythm to activate elasticity.
Do these for 2 minutes daily for 7 days. It doesn’t have to be a dedicated exercise session; you can do it while you’re waiting for the water to boil in the kitchen, or things like that.
For more on these exercises plus visual demonstrations (it’s very simple), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Fascia: Why (And How) You Should Take Care Of Yours
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Are Electrolyte Supplements Worth It?
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When To Take Electrolytes (And When We Shouldn’t!)
Any sports nutrition outlet will sell electrolyte supplements. Sometimes in the form of sports drinks that claim to be more hydrating than water, or tablets that can be dissolved in water to make the same. How do they work, and should we be drinking them?
What are electrolytes?
They’re called “electrolytes” because they are ionized particles (so, they have a positive or negative electrical charge, depending on which kind of ion they are) that are usually combined in the form of salts.
The “first halves” of the salts include:
- Sodium
- Potassium
- Calcium
- Magnesium
The “second halves” of the salts include:
- Chloride
- Phosphate
- Bicarbonate
- Nitrate
It doesn’t matter too much which way they’re combined, provided we get what we need. Specifically, the body needs them in a careful balance. Too much or too little, and bad things will start happening to us.
If we live in a temperate climate with a moderate lifestyle and a balanced diet, and have healthy working kidneys, usually our kidneys will keep them all in balance.
Why might we need to supplement?
Firstly, of course, you might have a dietary deficiency. Magnesium deficiency in particular is very common in North America, as people simply do not eat as much greenery as they ideally would.
But, also, you might sweat out your electrolytes, in which case, you will need to replace them.
In particular, endurance training and High Intensity Interval Training are likely to prompt this.
However… Are you in a rush? Because if not, you might just want to recover more slowly:
❝Vigorous exercise and warm/hot temperatures induce sweat production, which loses both water and electrolytes. Both water and sodium need to be replaced to re-establish “normal” total body water (euhydration).
This replacement can be by normal eating and drinking practices if there is no urgency for recovery.
But if rapid recovery (<24 h) is desired or severe hypohydration (>5% body mass) is encountered, aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery❞
Source: Fluid and electrolyte needs for training, competition, and recovery
Should we just supplement anyway, as a “catch-all” to be sure?
Probably not. In particular, it is easy to get too much sodium in one’s diet, let alone by supplementation.And, oversupplementation of calcium is very common, and causes its own health problems. See:
To look directly to the science on this one, we see a general consensus amongst research reviews: “this is complicated and can go either way depending on what else people are doing”:
- Trace minerals intake: risks and benefits for cardiovascular health
- Electrolyte minerals intake and cardiovascular health
Well, that’s not helpful. Any clearer pointers?
Yes! Researchers Latzka and Mountain put together a very practical list of tips. Rather, they didn’t put it as a list, but the following bullet points are information extracted directly from their abstract, though we’ve also linked the full article below:
- It is recommended that individuals begin exercise when adequately hydrated.
- This can be facilitated by drinking 400 mL to 600 mL of fluid 2 hours before beginning exercise and drinking sufficient fluid during exercise to prevent dehydration from exceeding 2% body weight.
- A practical recommendation is to drink small amounts of fluid (150-300 mL) every 15 to 20 minutes of exercise, varying the volume depending on sweating rate.
- During exercise lasting less than 90 minutes, water alone is sufficient for fluid replacement
- During prolonged exercise lasting longer than 90 minutes, commercially available carbohydrate electrolyte beverages should be considered to provide an exogenous carbohydrate source to sustain carbohydrate oxidation and endurance performance.
- Electrolyte supplementation is generally not necessary because dietary intake is adequate to offset electrolytes lost in sweat and urine; however, during initial days of hot-weather training or when meals are not calorically adequate, supplemental salt intake may be indicated to sustain sodium balance.
Source: Water and electrolyte requirements for exercise
Bonus tip:
We’ve talked before about the specific age-related benefits of creatine supplementation, but if you’re doing endurance training or HIIT, you might also want to consider a creatine-electrolyte combination sports drink (even if you make it yourself):
Where can I get electrolyte supplements?
They’re easy to find in any sports nutrition store, or you can buy them online; here’s an example product on Amazon for your convenience
You can also opt for natural and/or homemade electrolyte drinks:
Healthline | 8 Healthy Drinks Rich in Electrolytes
Enjoy!
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Identically Different – by Dr. Tim Spector
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Dr. Tim Spector, of Spoon Fed and Food For Life fame, this time focuses on the useful science of epigenetics, by which our genes are not nearly so immutable as most people think they are.
Not only can gene expression be changed in the short-term (after all, genes are only if-then instructions, which can be readily modulated by hormones and to a lesser extent diet and other factors), but also in the long-term, so lastingly as to be passed on to the next generation.
We say “useful”, because it means that a lot of health risks can be lowered, and healthy longevity increased, by tweaking things here and there.
It’s not all useful though—this book also meanders ill-sourcedly through the history of Nazi race science, eugenics, and such. Dr. Spector has noticeably less expertise when it comes to history, compared to his own field (medicine, genetic epidemiology, nutrition).
The modern science is much better-sourced, however, and relevant advice on a chapter-by-chapter basis is sound where it appears.
The style is very readable pop-science, and when he sticks to his field, it’s very well done.
Bottom line: if you’d like to understand more about epigenetics and what it means for you in your life in practical terms, this book can shine some light on that.
Click here to check out Identically Different, and change your genes!
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When a partner has a health shock, our study shows what happens to work, chores and fun
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A serious illness or injury to a family member is more than a medical crisis. It’s a health shock that triggers a ripple effect, forcing families to make difficult trade-offs with their time and money.
That’s what we found in our recent study, the first of its kind to show what happens to family finances, work and chores while a partner has a major illness or injury.
We show the effects of such health shocks extend far beyond the person who’s sick. A serious illness or injury is a shared family event that demands a significant and difficult re-allocation of time, money and emotional energy.
For instance, partners take on more household chores and cut back their work hours. Medical costs rise. And families go without holidays, alcohol or other discretionary spending.
Understanding these dynamics is the first step toward building better support systems for the thousands of Australian families who face this reality every year.
Helena Lopes/500px/Getty What we did
We used two decades of data from the Household, Income and Labour Dynamics in Australia (HILDA) survey to show how more than 2,000 Australian couples cope with a partner’s health shock. This could be something like a serious workplace accident or a cancer diagnosis.
We tracked work hours, time spent on household chores and care giving, and spending habits before and after the event.
We used data spanning about 22 years. This long-term view allowed us to see how households reacted to the event and whether they could return to their pre-shock lives.
By looking at couples where one person had a serious illness or injury, while the other remained healthy, we could isolate and measure the impact of this event on the entire household.
What we found
When a serious illness or injury strikes, the ill person cut back their hours of paid work, as you’d expect.
However, the healthy partner did not increase their paid work hours to offset the income loss. In fact, their work hours declined slightly.
The healthy partner spent 33% more time on caregiving and 5% more on home chores such as cooking and cleaning.
In other words, the initial family response is not to bring in more money, but to reallocate time to meet new needs at home.
Financially, households re-prioritised to cope. Medical expenses increased by more than 13% in the first year. To cover these new costs, families cut back on discretionary spending, particularly on things such as holidays and alcohol.
Household income only dropped modestly, especially if people could take paid sick leave. But the proportion of individuals reporting financial stress rose by 10%.
This happens because the decline in income is paired with a significant increase in non-negotiable costs, such as medical expenses and higher utility bills from spending more time at home.
How this compares
Our study is the first to use long-term household data to analyse the effects of a health shock on both the ill person and their partner across multiple areas – including employment, household expenditures and time use.
We also suggest Australia’s relatively generous worker’s compensation, sick leave and carers entitlements have cushioned families. Our study shows these likely meant the sick person and their partner were less likely to quit work compared to those in similar situations in other countries without similar support.
And while we showed the Australian male partners of ill women significantly increased time spent caregiving or doing chores, their British counterparts didn’t put in as many extra hours in a similar situation.
What are the implications?
Our research highlights the often overlooked role of the healthy partner as a “shock absorber”, whose unpaid labour is essential for a family’s recovery.
This suggests any social security system aimed at helping those with disabilities or illnesses should also consider the financial and personal burden on caregivers.
The increase in financial stress among affected households, despite existing support systems, indicates current social security programs may not fully cover the needs and costs associated with a major illness or injury.
The findings also highlight the importance of paid leave entitlements for caregivers, which is crucial for household financial stability, particularly for low-income families.
Flexible working arrangements – such as flexible working hours, working from home or a shorter work week – would also help caregivers look after their loved ones.
Yuting Zhang, Professor of Health Economics, The University of Melbourne and Federico Zilio, Postdoctoral Research Associate, Heidelberg Institute of Global Health and Honorary Fellow, Melbourne Institute, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Cucumber Canapés-Crudités
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It’s time to party with these delicious snacks, which are great as an hors d’œuvre, amuse-bouche, or part of a buffet. And like all our offerings, they’re very healthy too—in this case, especially for the gut and heart!
You will need
- 1 cucumber, sliced
- 1 cup pitted Kalamata olives (or other black olives)
- 1 cup sun-dried tomatoes
- 2 oz feta cheese (or vegan equivalent, or pine nuts)
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh basil, chopped
- 2 tsp black pepper, coarse ground
Method
(we suggest you read everything at least once before doing anything)
1) Make the first topping by combining the olives, half the olive oil, and half the black pepper, into a food processor and blending until it is a coarse pâté.
2) Make the second topping by doing the same with the tomatoes, basil, feta cheese (or substitution), and the other half of the olive oil and black pepper, again until it is a coarse pâté.
3) Assemble the canapés-crudités by topping the cucumber slices alternately with the two toppings, and serve:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?! ← yes, you can get this benefit by eating cucumber
- Black Olives vs Green Olives – Which is Healthier? ← have a guess!
- Lycopene’s Benefits For The Gut, Heart, Brain, & More ← tomatoes are very rich in lycopene
- Herbs for Evidence-Based Health & Healing ←Basil features here
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
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Age & Strength Loss: What Happens When, & How Much Is Unavoidable?
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When it comes to aging and loss of strength, a lot of focus is placed on loss of muscle mass (sarcopenia).
We talked about this in our article: Protein vs Sarcopenia: How Much Do We Need, Really?
And that is important, but it’s not the whole story!
Strong at every age
You can be strong at every age, if and only if you’re very intentional about it.
Researchers (Dr. Maria Westerståhl et al.) followed 427 people for 47 years, repeatedly measuring fitness, strength, muscle endurance, and power from adolescence all the way through into older adulthood.
First, the bad news: physical performance overall peaks in early adulthood and begins declining at around 26 for women and 36 for men, with initially gradual losses that accelerate with advancing age.
About that acceleration: aerobic capacity and muscular endurance initially fall by about 0.3–0.6 percent per year, later speeding up to roughly 2.0–2.5 percent per year, and the deterioration in muscle power gets a similar age-related acceleration.
Next, the worse news: physical power specifically starts its decline even sooner than the other factors, with women having their peak around 19 and men having their peak around 27.
It does, however, get worse: total losses in physical capacity from peak to age 63 range from 30–48%, which latter end of the range is quite a dramatic loss of physical capacity indeed. Note that that’s the aggregate figure, so we’re not just talking about strength here.
Is there any good news? Yes: it’s never too late! People who became physically active in adulthood improved physical capacity by about 5–10%, showing that starting later still provides meaningful benefits. To be clear, that’s a net improvement of 5–10%, we’re not talking about shaving 5–10% off the 30–48% loss.
If you want to go through all these numbers (and more) in detail, here’s the paper: Rise and Fall of Physical Capacity in a General Population: A 47-Year Longitudinal Study
As for what this means in realistic terms: you’re probably not only not as strong as you used to be, but also not as fit, fast, mobile, and so forth. Your power (explosive power, like sprints or best-effort lifts) and endurance (like long-distance cardio, or isometric holds) are probably not what they used to be either.
- On the one hand, you can improve them.
- On the other hand, you do have to actually do it—merely knowing about it will not help if you don’t take action!
So, how to do that?
Read on…
Want to learn more?
Here are some very good starting points:
- Resistance Is Useful! (Especially As We Get Older)
- Overdone It? How To Speed Up Recovery After Exercise
- How To Do HIIT (Without Wrecking Your Body)
- HIIT, But Make It HIRT ← this is about high-intensity resistance training (HIRT); confusing the muscles like one confuses the heart in HIIT, which thus yields improved results
- Exercises To Do (And Ones To Avoid) If You Have Osteoporosis ← an important consideration for many
And if you’re really serious about it, then for a much deeper dive than we have room for here, we highly recommend this excellent book we reviewed a while back:
Unbreakable: A Woman’s Guide to Aging with Power – by Dr. Vonda Wright ← So, she wants us to avoid the train of sarcopenia → osteopenia → osteoporosis → fractures → infections → death, by reducing our risk factors early, and staying more robust and biologically younger.
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With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu
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GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.
Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.
No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.
“They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”
Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.
But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.
The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.
Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.
Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.
Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.
The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.
A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.
One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.
His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.
He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.
“We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”
He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.
The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.
“I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”
He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.
Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.
“Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”
But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.
“You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”
Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”
Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.
Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.
Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”
She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”
The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.
“There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”
KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.
Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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