
Fitness Freedom for Seniors – by Jackie Jacobs
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Exercise books often assume that either we are training for the Olympics, and most likely also that we are 20 years old. This one doesn’t.
Instead, we see a well-researched, well-organized, clearly-illustrated fitness plan with age in mind. Author Jackie Jacobs offers tips and advice for all levels, and a progressive week-by-week plan of 15-minute sessions. This way, we’re neither overdoing it nor slacking off; it’s a perfect balance.
The exercises are aimed at “all areas”, that is to say, improving cardiovascular fitness, balance, flexibility, and strength. It also gives some supplementary advice with regard to diet and suchlike, but the workouts are the real meat of the book.
Bottom line: if you’d like a robust, science-based exercise regime that’s tailored to seniors, this is the book for you.
Click here to check out Fitness Freedom for Seniors, and get yours!
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The Purple Parsnip’s Bioactive Brain Benefits (& more)
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This Root Might Be A Guardian Angel
Sometimes we go searching for supplements to research; sometimes supplements present themselves for examination! In this case, our attention was grabbed by a headline:
Angelica gigas extract emerges as a potential treatment for vascular disease
Angelica who?
Angelica gigas, also called the purple parsnip (amongst other names), is a flowering plant native to Korea. It has assorted medicinal properties, and in this case, it was its heart-healthy benefits that were making news:
❝Ultimately, this study presents clearly evidence that Angelica gigas extract is a promising natural product-based functional food/herbal medicine candidate for preventing or regulating hyperlipidemic cardiovascular complications❞
But it has a lot more to offer…
The root has various bioactive metabolites, but the compounds that most studies are most interested in are decursin and decursinol, for their neuroprotective and cognitive enhancement effects:
❝[C]rude extracts and isolated components from the root of A. gigas exhibited neuroprotective and cognitive enhancement effects.
Neuronal damage or death is the most important factor for many neurodegenerative diseases.
In addition, recent studies have clearly demonstrated the possible mechanisms behind the neuroprotective action of extracts/compounds from the root of A. gigas.❞
That middle paragraph there? That’s one of the main pathogenic processes of Alzheimer’s, Parkinson’s, Huntington’s, and Multiple Sclerosis.
Angelica gigas attenuates (reduces the force of) that process:
❝The published reports revealed that the extracts and isolated components from the root of A. gigas showed neuroprotective and cognitive enhancement properties through various mechanisms such as anti-apoptosis, antioxidative actions, inhibiting mRNA and protein expressions of inflammatory mediators and regulating a number of signaling pathways.
In conclusion, the A. gigas root can serve as an effective neuroprotective agent by modulating various pathophysiological processes❞
Read more: Neuroprotective and Cognitive Enhancement Potentials of Angelica gigas Nakai Root: A Review
Beyond neuroprotection & cognitive enhancement
…and also beyond its protection against vascular disease, which is what got our attention…
Angelica gigas also has antioxidant properties, anti-cancer properties, and general immune-boosting properties.
We’ve only so much room, so: those links above will take you to example studies for those things, but there are plenty more where they came from, so we’re quite confident in this one.
Of course, what has antioxidant properties is usually anti-inflammatory, anti-cancer, and anti-aging, because these things are reliant on many of the same processes as each other, with a lot of overlap.
Where can we get it?
We don’t sell it, but here’s an example product on Amazon, for your convenience
Enjoy!
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What is mantle cell lymphoma? Magda Szubanski’s ‘rare and fast-moving’ cancer, explained
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Beloved Australian actor, Magda Szubanski, has revealed she’s been diagnosed with a “very rare, very aggressive, very serious” blood cancer called mantle cell lymphoma.
In a post on social media on Thursday, Szubanski said she would be starting treatment in a few weeks for the stage 4 cancer, which she called “one of the nasty ones, unfortunately”.
So, what is mantle cell lymphoma? And how is it treated?
Lisa Maree Williams/Getty What is mantle cell lymphoma?
There are more than 100 subtypes of blood cancers, but they are commonly divided into one of two groups. These are based on where they originate: leukaemias develop in the bone marrow, and lymphomas develop in the lymphatic system.
Lymphomas develop from white blood cells (lymphocytes), which circulate in the blood and lymphatic system and help fight infection.
You may not have heard of the lymphatic system, but it plays a key role in your immune response.
The lymphatic circulatory system is responsible for transporting fluids (lymph) around your body. Lymph comes from blood plasma, and helps remove waste from your tissues.
As part of the lymphatic system, tissues like the spleen and thymus help produce many of the immune cells you use to fight infections.
These cells are then housed in specialised organs called lymph nodes – small pea-sized glands located throughout your body.
The lymphatic system plays a key role in your body’s immune response. Clash_Gene/Shutterstock Lymph nodes are kind of like the “war room” of your immune system.
Your body contains hundreds of lymph nodes, and each contains millions of lymphocytes. These include the T and B cells – the main fighting cells in adaptive immunity.
If B cells in an area of the lymph node known as the “mantle zone” become cancerous, it is called mantle cell lymphoma.
How rare is it?
In 2020, there were 330 cases of mantle cell lymphoma diagnosed in Australia, accounting for a small fraction (5%) of lymphoma cases.
Overall, lymphomas account for around one in twenty new cancer diagnoses. This makes mantle cell lymphoma quite rare.
Mantle cell lymphoma is about three times more common in men than in women, and mostly affects people over the age of 60.
Is there a cure?
Unfortunately, mantle cell lymphoma is largely considered incurable with the therapies currently available.
Like many cancers, mantle cell lymphoma can vary in how quickly it develops and its severity.
As Szubanski’s cancer has been described as “fast-moving” and is already stage 4, it appears that it is a more serious case.
Stage 4 is the most advanced stage – meaning the cancer has spread (metastasised) to other tissues.
Treatment at this stage can be more complicated than when the cancer is caught earlier. But treatment can still help people go on to live for many years.
What does treatment involve?
In her social media post, Szubanski said she will be receiving “one of the best treatments available (the Nordic protocol)”.
This is one of the most common treatments for an aggressive lymphoma.
The main component is “R-CHOP” – a combination therapy. It involves a mixture of different drugs, including chemotherapy, to attack the cancer from multiple angles at the same time.
Different strengths of the drugs can be used (the maximum strength is sometimes called R-maxi-CHOP).
A stem cell transplantation may also be included in the regimen.
How effective this treatment is will depend on many different factors, including the type and stage of the lymphoma.
The aim is to kill as many cancer cells as possible, and therefore extend a patient’s life for as long as possible.
Therapy also focuses on providing a high quality-of-life for patients.
How is it diagnosed?
Szubanski’s mantle cell lymphoma was detected during a breast cancer screen where, she says, “they found my lymph nodes were up”.
Imaging techniques, such as a mammogram or MRI, may detect tell-tale signs of lymphoma, such as swollen lymph nodes.
However a biopsy – a small sample of tissue from the affected area – would then be required to confirm the presence of cancer cells and identify what type.
Blood cancer symptoms can be vague, but it’s good to know what to look for.
As well as swollen lymph nodes, symptoms of lymphoma include nausea, tiredness, loss of appetite, fevers, gastrointestinal issues, unexplained weight loss, and night sweats.
If you have any concerns, you should consult a doctor.
John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research) and Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research)
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Relieve GERD and Acid Reflux with Stretches and Exercises
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Looking for relief from GERD or acid reflux? Today we’re featuring an amazing video by Dr. Jo, packed with stretches and exercises designed to ease those symptoms.
Here’s a quick rundown, in case you don’t have time to watch the whole video.
If you’re not familiar with GERD, you can find our simple explanation of GERD here. Or, if you’re on the other end of the spectrum and want to do a deeper dive on the topic, we reviewed a great book on the topic).
1. Mobilize Your SEM Muscle
The sternocleidomastoid (SEM) muscle, if tight, can aggravate acid reflux. Dr. Jo shows how to gently mobilize this muscle by turning your head while holding the SEM in place. It’s simple but effective.
2. Portrait Pose Stretch
Stretch out that SEM with the Portrait Pose. Place your hand on your collarbone, turn your head away, side bend, and look up. Hold for 30 seconds. You’ll feel the tension melting away.
3. Seated Cat-Cow Motion
Open up your stomach area with this easy exercise. Sit down, roll your body forward, arch your back (Cow), then curl your spine and tuck your chin (Cat). Alternate for 30 seconds and feel the difference.
4. Quadruped Cat-Cow with Breathing
Similar to the seated cat-cow, the quadruped cat-cow focuses on flexing the lower spine whilst on all fours. Bonus tip: focus on deep belly breathing during the exercise. This helps improve digestion and ease reflux symptoms.
5. Exaggerated Pelvic Tilt
Lie on your back and tilt your pelvis back and forth. This loosens up the abdominal area and helps everything flow better.
6. Trunk Rotation
Lie down, bend your knees, and rotate them to one side. Hold for 30 seconds, then switch sides. It’s a great way to relax and stretch your abdominal muscles.
We know this is a quick overview (sorry if it seems rushed!), but if you have a few more minutes on your hand you can watch the whole video below.
Feel better soon! And if you have any favorite tips or videos to share, email us at 10almonds.
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The Dietary Change That Turns Hair Cells & Skin Cells Into Each Other
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…and other items from this week’s health news:
Hair today, skin tomorrow?
Hair follicle stem cells (HFSCs), best known for maintaining hair growth, have shown they can also skin repair when needed, by “switching teams” and becoming skin cells.
A key trigger for this shift is the availability of serine—a non-essential amino acid found in foods like meats, animal milks, and grains. When serine levels drop, either through diet or metabolic disruption, the stress response kicks in, prompting HFSCs to pause hair production and focus instead on healing damaged skin; this becomes even more pronounced when the skin is injured—which prompts HFSCs to strongly favor wound repair over hair regeneration, accelerating the healing process.
While reducing serine intake helps strongly push HFSCs toward repair mode, doing the opposite and increasing dietary serine only modestly boosts hair growth, suggesting that the body tightly controls circulating serine levels:
Read in full: Restricting 1 amino acid in food could speed wound healing
Related: The Diet That Slows Skin Aging
Healthy heart, healthy everything else
At 10almonds we often say “healthy heart; healthy brain“, because the former feeds the latter (with oxygen and nutrients) and plays its part in ultimately taking away detritus (thus avoiding build-ups of harmful proteins that are implicated in Alzheimer’s and Parkinson’s, amongst other dementias).
However, the same is also true for the rest of the body, making heart health truly critical to every other kind of health—for example, a review of hundreds of studies found that people with heart-healthy lifestyles were more likely to preserve brain and lung function, vision, hearing, muscle strength, and dental health as they aged.
Beyond that, they also had lower risks of stress, chronic diseases (e.g. cancer, diabetes, COPD, dementia, fatty liver disease), and mental health conditions like depression:
Read in full: Heart-healthy habits benefit entire body from head to toe, study finds
Related: Your Health Audit, From Head To Toe
Good news for late-night snack-artists
“Don’t eat late at night!”, the common advice goes.
Researchers (Dr. Chelsea Price et al.), investigated this and found that eating a whole avocado (minus the skin and stone) at night led to slightly lower triglyceride levels before breakfast and significantly lower levels three hours after breakfast, compared to a low-fat snack or a processed snack with similar fat and fiber.
This is important, because high triglyceride levels are linked to insulin resistance and increased heart disease risk in people with prediabetes; thus, lowering them generally supports metabolic and cardiovascular health, and in this case, helps mitigate diabetic or prediabetic symptoms.
However, it’s worth noting that:
- It was a small (n=27) study
- It was funded by the Avocado Nutrition Center
Now, we don’t know to what extent “Big Avocado” is (or isn’t) contributing to publication bias here, but it’s something to bear in mind.
Read in full: Nighttime avocado snack may support heart health in prediabetic adults
Take care!
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The Path to a Better Tuberculosis Vaccine Runs Through Montana
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A team of Montana researchers is playing a key role in the development of a more effective vaccine against tuberculosis, an infectious disease that has killed more people than any other.
The BCG (Bacille Calmette-Guérin) vaccine, created in 1921, remains the sole TB vaccine. While it is 40% to 80% effective in young children, its efficacy is very low in adolescents and adults, leading to a worldwide push to create a more powerful vaccine.
One effort is underway at the University of Montana Center for Translational Medicine. The center specializes in improving and creating vaccines by adding what are called novel adjuvants. An adjuvant is a substance included in the vaccine, such as fat molecules or aluminum salts, that enhances the immune response, and novel adjuvants are those that have not yet been used in humans. Scientists are finding that adjuvants make for stronger, more precise, and more durable immunity than antigens, which create antibodies, would alone.
Eliciting specific responses from the immune system and deepening and broadening the response with adjuvants is known as precision vaccination. “It’s not one-size-fits-all,” said Ofer Levy, a professor of pediatrics at Harvard University and the head of the Precision Vaccines Program at Boston Children’s Hospital. “A vaccine might work differently in a newborn versus an older adult and a middle-aged person.”
The ultimate precision vaccine, said Levy, would be lifelong protection from a disease with one jab. “A single-shot protection against influenza or a single-shot protection against covid, that would be the holy grail,” Levy said.
Jay Evans, the director of the University of Montana center and the chief scientific and strategy officer and a co-founder of Inimmune, a privately held biotechnology company in Missoula, said his team has been working on a TB vaccine for 15 years. The private-public partnership is developing vaccines and trying to improve existing vaccines, and he said it’s still five years off before the TB vaccine might be distributed widely.
It has not gone unnoticed at the center that this state-of-the-art vaccine research and production is located in a state that passed one of the nation’s most extreme anti-vaccination laws during the pandemic in 2021. The law prohibits businesses and governments from discriminating against people who aren’t vaccinated against covid-19 or other diseases, effectively banning both public and private employers from requiring workers to get vaccinated against covid or any other disease. A federal judge later ruled that the law cannot be enforced in health care settings, such as hospitals and doctors’ offices.
In mid-March, the Bill & Melinda Gates Medical Research Institute announced it had begun the third and final phase of clinical trials for the new vaccine in seven countries. The trials should take about five years to complete. Research and production are being done in several places, including at a manufacturing facility in Hamilton owned by GSK, a giant pharmaceutical company.
Known as the forgotten pandemic, TB kills up to 1.6 million people a year, mostly in impoverished areas in Asia and Africa, despite its being both preventable and treatable. The U.S. has seen an increase in tuberculosis over the past decade, especially with the influx of migrants, and the number of cases rose by 16% from 2022 to 2023. Tuberculosis is the leading cause of death among people living with HIV, whose risk of contracting a TB infection is 20 times as great as people without HIV.
“TB is a complex pathogen that has been with human beings for ages,” said Alemnew Dagnew, who heads the program for the new vaccine for the Gates Medical Research Institute. “Because it has been with human beings for many years, it has evolved and has a mechanism to escape the immune system. And the immunology of TB is not fully understood.”
The University of Montana Center for Translational Medicine and Inimmune together have 80 employees who specialize in researching a range of adjuvants to understand the specifics of immune responses to different substances. “You have to tailor it like tools in a toolbox towards the pathogen you are vaccinating against,” Evans said. “We have a whole library of adjuvant molecules and formulations.”
Vaccines are made more precise largely by using adjuvants. There are three basic types of natural adjuvants: aluminum salts; squalene, which is made from shark liver; and some kinds of saponins, which are fat molecules. It’s not fully understood how they stimulate the immune system. The center in Missoula has also created and patented a synthetic adjuvant, UM-1098, that drives a specific type of immune response and will be added to new vaccines.
One of the most promising molecules being used to juice up the immune system response to vaccines is a saponin molecule from the bark of the quillay tree, gathered in Chile from trees at least 10 years old. Such molecules were used by Novavax in its covid vaccine and by GSK in its widely used shingles vaccine, Shingrix. These molecules are also a key component in the new tuberculosis vaccine, known as the M72 vaccine.
But there is room for improvement.
“The vaccine shows 50% efficacy, which doesn’t sound like much, but basically there is no effective vaccine currently, so 50% is better than what’s out there,” Evans said. “We’re looking to take what we learned from that vaccine development with additional adjuvants to try and make it even better and move 50% to 80% or more.”
By contrast, measles vaccines are 95% effective.
According to Medscape, around 15 vaccine candidates are being developed to replace the BCG vaccine, and three of them are in phase 3 clinical trials.
One approach Evans’ center is researching to improve the new vaccine’s efficacy is taking a piece of the bacterium that causes TB, synthesizing it, and combining it with the adjuvant QS-21, made from the quillay tree. “It stimulates the immune system in a way that is specific to TB and it drives an immune response that is even closer to what we get from natural infections,” Evans said.
The University of Montana center is researching the treatment of several problems not commonly thought of as treatable with vaccines. They are entering the first phase of clinical trials for a vaccine for allergies, for instance, and first-phase trials for a cancer vaccine. And later this year, clinical trials will begin for vaccines to block the effects of opioids like heroin and fentanyl. The University of Montana received the largest grant in its history, $33 million, for anti-opioid vaccine research. It works by creating an antibody that binds with the drug in the bloodstream, which keeps it from entering the brain and creating the high.
For now, though, the eyes of health care experts around the world are on the trials for the new TB vaccines, which, if they are successful, could help save countless lives in the world’s poorest places.
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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How to Start Calisthenics (Beginner Guide From Zero)
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You don’t have to start with one-finger handstands while doing the splits in the air, even if that’s your end goal.
Here’s a genuinely beginner-friendly step-by-step guide to getting started in calisthenics:
As easy as…
Calisthenics is, first and foremost, simply bodyweight training like push-ups, squats, and handstands, and as such, it doesn’t require weights, a gym, or much space. You can train anywhere using minimal space and household items like a couch for incline push-ups, so lack of equipment isn’t a barrier.
Impressive skills like handstands or planches are more reasonable as long-term goals, so for now, focus on basic movements, rather than comparing yourself to advanced athletes who’ve been doing it every day for the past many years.
First of all, step zero: starting calisthenics simply means moving your body, so you can begin immediately without waiting for the “perfect” time or setup.
And now…
- Assess your level: test how many push-ups or squats you can do, or how long you can hold a plank or dead hang, to establish your current ability.
- Treat results as information: your starting point isn’t a judgment, and any level—whether beginner or advanced—is fine so long as you do begin.
- Set specific goals: use small, measurable targets like one push-up, a 10-second plank, or a 20-second dead hang, instead of vague goals like “get stronger.”
- Progress gradually: once you reach a goal, increase it incrementally to keep the progress going.
- Choose a routine: either do fixed training days or a flexible weekly target, but pick a structure that matches your own real-life habits.
- Prioritize consistency: regular effort matters more than perfection, and while missing a session doesn’t mean failure, missing more is starting to look like a pattern, so correct it as soon as you can!
- Use short sessions if needed: even brief workouts throughout your day are effective, and infinitely better than doing nothing.
- Avoid doing too much: going all out too early can lead to excessive soreness or injury, which slows progress.
- Avoid overplanning: excessive planning can delay action, so it’s better to start now, simply, and adjust as you go.
- Don’t quit early: skill development can take weeks, months, or years, so persistence will continue to be key.
For more on all of this plus some visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
What Difference Can 30 Days Of Calisthenics Make, Really?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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