4 Ways for Seniors to Preserve Muscle
For seniors, it can seem like the loss of muscle mass is just an unavoidable fact of life.
However, Harvard Health Publishing states that while losing muscle is a natural part of aging, it
is possible for seniors to preserve and even increase muscle mass with exercise and nutrition,
and doing so can help protect against falls and fractures. This can lead to a longer, healthier life.
Here’s how to build your strength in your golden years.
Take your training to the next level with Country Crush fitness products!
You do not have to stop strength training as you get older. While you may want to check in with
your doctor about how much you should lift or which bodyweight exercises would be safest for
you, strength training in some form should be a regular part of your workout regimen. You may
be interested in joining a gym so that you can work with a personal trainer to learn the ropes, or
you might want to invest in fitness equipment from your local sporting goods store so that you
can work out at home on your own time.
Lifting weights isn’t the only way to preserve muscle mass! You can also incorporate gentle
cardio into your exercise routine. For instance, taking long walks can be very beneficial.
InHomeCare states that going on daily brisk walks can help you build muscle and strengthen
your bones. In addition, this habit can boost your immune system and provide other health
benefits, such as lowering your risk of diabetes and heart disease. Lace up your sneakers and
call up a friend if you’re looking for a walking companion. You can also try other forms of cardio.
For example, you could swim laps at your local pool, go for a “run” on the treadmill, or use an
exercise bike or elliptical.
Whichever form of exercise you choose, you can complement your routine with fitness apps.
These apps can keep you motivated and monitor your progress. If you plan to use your
smartphone for working out, you’ll want to invest in a screen protector and an armband that can
secure your phone.
If your goal is building muscle, eating enough protein is key. Even regular exercise won’t make
a significant difference in your muscle mass if you aren’t eating enough protein. One of the
easiest ways to make sure you’re getting plenty of protein is to drink a protein shake after your
workouts. But how much protein do you actually need? If you work out several times per week,
you’ll want to aim for 1.2 to 2.0 grams of protein per kilogram of bodyweight. If you only exercise
about once or twice per week, you may not need quite as much protein, and you could probably
try to consume 0.8 grams per kilogram of bodyweight instead.
Pushing yourself too hard during workouts and neglecting recovery time can do more harm than
good. Before, during, and after you work out, it’s important to drink plenty of water. Once you’re
finished working out, make sure that you have the opportunity to cool down, stretch, and spend
some time simply relaxing. You want to give your body the chance to rest — plenty of recovery
time is essential for building muscle!
Many seniors will experience a certain amount of muscle loss as the years go on. But with a
nutritious diet and effective fitness routine, seniors can counteract this process. You can live a
healthy lifestyle and maintain your strength at any age!
Photo via Pexels
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Before we dig into how stress affects our training and our bodies. We have to look into a survey that was done by the Robert Wood Johnson Foundation where they claim the leading causes of stress are.
- Poor Health – Poor health can lead to a numerous amount of issues , that can be associated with increase of stress.
- Disability or Chronic Illness – When we are not able to do something like walk or see due to a disability or chronic illness it can bring stress to our lives if we have to rely on others to accomplish tasks.
- Low Income – Having to worry about where your next meal will come from or how will I pay rent is 1 of the leading causes of stress. Knowing how to budget your money can reduce the effects this can have you.
- Experiencing dangerous situations at home or at work – Seeing a traumatic incident like someone dying , hurt or maybe you were a victim of abuse all play a roll in our stress levels.
- Being a single or teen parent – The responsibility of another life to support , protect and care for is extremely stressful and can lead to depression and other issues.
Perception is Everything
The definition of perception is
the state of being or process of becoming aware of something through the senses.“the perception of pain”Similar:discernment,appreciation,recognition,realization,cognizance,awareness,consciousness,knowledge,acknowledgment,grasp,understanding,comprehension,interpretation,apprehension,impression,sense,sensation,feeling,observation,picture,notion,though,belief,conception,idea,judgment,estimation
a way of regarding, understanding, or interpreting something; a mental impression.“Hollywood’s perception of the tastes of the American public”
Can stress be transformed into biochemical and physiologic mechanisms that result in cardiovascular disease?
In a recent study they put this to the test. Where the research supported that stress can lead to both biochemical & physiologic resulting in either a Stroke or a Heart Attack.
“They checked their hypothesis by looking at radioactive imaging of the brain, bone marrow, and aorta with positron emission tomography (PET) scanning. What they found was that as a patients perceived stress score increased the degree of amygdala activation, bone marrow activation, and aortic inflammation all increased proportionally. Also CRP (c reactive protein) levels (a blood test that is associated with global inflammation) was also increased with increased stress scores. Finally, and most importantly, patients with high amygdalar activity had more clinical events!” credit to (https://lifeandhealth.org/lifestyle/how-to-deal-with-stress/1318053.html?gclid=CjwKCAjw2dD7BRASEiwAWCtCb9oYTLbq8c0dEZoeToS_vQFw0VWs6rkuiGOqg-yJBUPKiw__wBw8oxoCu0sQAvD_BwE)
What can cause stress ?
Ironically enough there are 2 main factors and they go hand and hand.
- Work – Regarding work if you work less than 25 hours a week the event rate starts to climb. If you work more than 55 hours a week the event rate also climbs. The sweet spot is in between. This probably relates to being underemployed and financially stressed at the low end, and being overworked and stressed out at the high end.
2. Sleep – Sleep is similar. The sweet spot is from 6-9 hours with less or more associated with increased death. Too little sleep is probably related to increased stress and worry and also poor sleep quality. Also, too little and too much sleep are both factors in major depression. The great thing is that adjusting your sleep time actually reduces your risk so this is something that should be worked on.
How does this all affect your workout ?
The number 1 thing you should be concerned about regarding your training is recovery. The number 1 factor that can hurt your recovery is STRESS. There are millions of Americans who deal with stress. 77% of American adults have reported that stress affects their training progress.
Cortisol and Body Composition – Learning how stress affects and works in our body
Before we can fully have knowledge of stress. We first need to understand Cortisol affects the body.
“In a culture where chronic stress seems to have been normalized because it’s something that nearly everyone experiences , it’s crucial that we learn how it can affect our health. Although we are still at the beginning of our understanding of how the human brain works, our thoughts, and state of mind can end up affecting our physical health.
To truly understand how cortisol can affect your body composition, we first need to look at how high levels of the stress hormone affect different components of the body. To keep things simple, we’ll be using the 2 Component (2C) model, which consists of Lean Body Mass and Fat Mass.”
First, let’s examine how the stress hormone affects your Lean Body Mass (more specifically, your muscles and muscular development). As far back as 1964, researchers have suggested this hormone hampers protein synthesis. Protein synthesis = development of new muscle.
Researchers mimicked a stressed state in healthy test subjects by adding cortisol to their systems via IV and oral tablets. They found that cortisol and inactivity were linked with loss of Lean Body Mass, muscle loss, and negatively affected body composition overall. While inactivity can have this effect alone, the catabolic effect of cortisol seemed to play a significant role in muscle loss.
While we may not understand everything about the stress hormone yet, researchers are beginning to understand the effect that chronic stress can have on muscle recovery.
Article Credit to ( https://inbodyusa.com/blogs/inbodyblog/can-your-stress-hurt-your-fitness-progress/ )
5 Ways Stress Hurts Your Workouts
Your brain plays tricks on you
According to research done by the Journal of Sport and Exercise Physiology, cognitive fatigue (or brain tiredness) brought on by stress can make you think you’re working out harder and more effectively than you actually are. A study in which expert runners ran two races on a track put this to the test. They ran once while experiencing cognitive fatigue and once without. The runners finished with much faster times when they weren’t under stress. But they felt they had put in the same amount of effort both times. In short: a busy, stressed brain makes for fake fitness success.
Similarly, worry and anxiety can stunt performance by decreasing coordination and motor control. A study from Louisiana State University Health Sciences Center explains that stress has an immediate effect on your cerebellum—the information processor in your brain responsible for movement and motor control throughout the body.
Working out puts its own type of stress on your body. Muscles are broken down and rebuilt and as a result you become stronger. While this is a normal cycle on its own, the process gets mucked up when your body is dealing with another kind of stress simultaneously. Persistent emotional stress limits your body’s ability to recover from other forms of stress, including exercise. In short, if your battery is already drained, adding emotional duress to the mix is a recipe for disaster.
In two studies— one from the Journal of Strength Conditioning Research and the other from Yale University—participants’ stress levels were measured before doing a single workout. After the fact, their recovery time and levels were recorded. Both tests found that participants with lower stress levels experienced greater recovery in a shorter amount of time.
Risk of injury goes up
Two products of stress can result in increased risk of injury: excessive muscle tension and decreased focus.
Muscle tension happens when the physiological effects of stress cause blood vessels to compress and blood flow to nerves, tendons, and muscles to lessen. Waste continues to fill those muscles and oxygen drops, resulting in tension.
Tension can cause pain and muscle spasms that may move from one group of muscles to another. The pain can worsen with more stress, so relieving it is paramount. Stretch and take deep, relaxing breaths. Yoga flows and routines are ideal for calming yourself down. Other methods for relief include massage therapy, acupuncture, and (ironically) movement. The latter helps you loosen up. When paired with a fitness routine, it can make you resilient to recurring tension.
Decreased focus isn’t as easy to understand. Keeping a flexible focus is pertinent to cardio activities. If you’re experiencing emotional stress, you may find yourself focused on your problems and not able to split your attention to the various elements of your workout that require focus. For example, if you’re running on a treadmill, you need to pay attention to your pace and time as well as your form. Stress makes it difficult to focus on multiple things at once. This could lead to working out with poor form or missing the moments when you need to change your pace. You may also miss your body’s cues that it is exhausted and you need to back off of a difficult workout.
Weight loss gets harder
Long-term stress can ruin on your weight loss efforts. It all comes down to a hormone called cortisol. Dubbed the “stress hormone,” cortisol’s purpose is to get you out of danger by raising blood sugar, blood pressure, and controlling your immune reaction. Good? Not always.
Cortisol is released in higher amounts when you’re feeling intense pressure. Higher levels of cortisol encourage insulin production which can rev up your sugar cravings. As if you didn’t want sweets already (you know, because of all that stress). On top of that, extra cortisol may attack muscle mass, slowing your metabolism dramatically.
In one study, 500 participants were monitored to see if sleep, depression, and yes—stress—have a direct effect on weight loss. Each person was given a diet and exercise plan that was low fat, low sugar, and full of fruits and veggies. Their daily caloric intake was reduced by 500 calories and they performed 180 minutes of exercise per week. In the following weeks they were weighed, kept food journals, and recorded any stress, depression, and insomnia they experienced.
Results were quick to show that stress and sleep were the strongest indicators of weight loss or gain. Those who experienced little-to-no stress and got more than 6-8 hours of sleep regularly, lost significantly more weight than those with high stress and lack of sleep. In fact, some with reportedly high levels of stress gained weight throughout the study.
Stored fat increases
Remember those cravings and the slowdown in metabolism that cortisol causes? Well, it also triggers the storage of more fat cells. The fat cells surrounding your abdomen are sensitive to insulin and more responsive to cortisol. This is why any gained fat will first reside near your stomach and not, say, your bum. As stress levels go up, cortisol goes up, and so does fat storage.
The moral of the story? You’re unlikely to see the results you want to see from your fitness routine if you’re living in a constant state of high stress. It’s important to find ways to decompress. Consider adding yoga to your routine or trying fitness journaling.
Article Credit : https://aaptiv.com/magazine/stress-sabotaging-your-workout
I am not an expert on any subject relating to this article. I used clips from various articles to formulate this one. All articles used were given their credit and acknowledgement. This is simply trying to bring useful information to my readers and followers.
YouTube Videos Watched :
In this article we will be discussing the benefits of Thick Grip training.
Let’s begin with why Thick Grip Training is beneficial to us.
By using Thick Grips you will increase your neural drive. What is Neural Drive
Definition – provided by www.neurotechnix.org > DeNeu
The neural drive to muscle is defined as the number of action potentials discharged by the motor neurons that innervate a muscle. These action potentials usually propagate along the muscle fibers, due to the intrinsic properties of the nerve-muscle synapse.
By increasing your strength in your grip and forearms , you will benefit from being able to do simple tasks like opening a stubborn jar or hold on to something longer.
As people we take advantage of the functions our hands play in our life. We use our hands everyday from cleaning ourselves to feeding ourselves yet we do not take care of them.
In America most of us get some form of arthritis before we even turn 65 yrs old according (https://www.verywellhealth.com/age-and-arthritis-189653).
So through Thick Grip Training you will
A) increase overall strength & neural drive as mentioned above.
B) You will increase forearm strength causing your joints to feel better. It may even help get rid of tendinitis and elbow pain.
C) By using Thick Grip training as mentioned before you will have increased forearm strength that will carry over into everyday living and other sports.
By training with Thick Grips over your standard 1″ bar you find in most gyms. You will as stated before increase the neuromuscular strength in your hand and forearm. However, to achieve this,
you should train using a pulling or curling motion to best engage your hand and forearm. By performing these particular movements is the best way to maximize the challenge on your hands and forearms ,
but it is also the best way to maximize your neural drive.
Does research support Thick Grip Training
Even though there is not much research backing Thick Grip Training there are a few. Like an article written in 1992 from The International Journal of Industrial Ergonomics
where they tested the Neuromuscular strength by using 3 different sized grips comparing it to an industrial handle. This test was done to determine how muscular strength and Neural Drive was affected.
They did this by performing a series of test to measure the electromyograpicor (EMG) activity by using different grip diameters.
The size of the grips. They did this by comparing a handle to the inside diameter of the grip diameter. Then they modified it to be 1 cm smaller and 1 cm larger for the test.
What did they conclude
Well the International Journal (IJ) concluded the following:
A) The smallest of the 3 grips garnered the greatest maximal voluntary Contraction and produced the least amount of neuromuscular activation determined by EMG.
B) The largest Grip diameter was just the reverse of the smallest grip. Greatest neuromuscular response and the least of Voluntary Contraction.
The study was ran on people with NO resistance training at all , but to grab on to handles in their everyday job to exert force. This particular study supports Thick Grip training and the benefits you can gain from it.
There was this other article I found that contradicts the 1992 article from IJ. This article came from https://www.rdlfitness.com/avoid-thick-bar-training/ and written Ryan L.
In Ryan’s article he proclaims that by doing Thick Grip training you will do harm to your bodybuilding routine.
Ryan wrote a very interesting article on this topic and goes into detail. Like he believes that your hands and forearms will fail before the Prime Movers, meaning the main body part you are training.
Ryan also goes on to state how a smaller diameter bar will increase performance by allowing a firm grip. Now Ryan is coming from a bodybuilding perspective where sematary and proportions are important.
For in bodybuilding having a balanced physique is important.
I personally am a big fan of Thick Grip training. I hold no certifications nor am I a medical professional. My opinions on this topic come from real life rehabilitation of my hand and wrists.
I broke my Lunate and Scaphoid bones in my right wrist , I also tore my Ulnar Nerve which was repaired along with my Palmaris Longus Tendon being repaired. In my quest to get back onto the Armwrestling table I
found Thick Grip training. I was so focused on rehabbing and finding something that would rebuild me , I invented my own Thick Grip handles to help myself rehab. In my opinion there is no doubt Thick Grip or bar training
is the best way to go for getting that killer grip and overall body performance.
PLEASE NOTE THAT I AM NOT MEDICAL PROFESSIONAL , TRAINER , REHAB SPECIALIST
All my information comes from personal experience as well as articles I read.
ARTICLE RESOURCES :
The International Journal of Industrial Ergonomics
FBSS (FAILED BACK SURGERY SYNDROME)IS BEST DESCRIBED AS A SERIES OF COMPLICATIONS COMING FROM SURGERY.
Despite what some may say FBSS is treatable if discovered before it is to bad.
WHAT IS FBSS :
FBSS is a gathering of symptoms regarding back surgery and or spinal surgery.
This occurs when the surgery did not take or there are more issues that were not fixed.
The reason the term syndrome is used vs a specific disease , is because syndrome describes a set of symptoms.
There have been some cases where the surgery itself caused new symptoms , causing pain and discomfort.
POST SURGERY PAIN :
All though it is normal to have pain , bleeding , swelling , cramping , bruising you still need to listen to your body.
It is very important to monitor yourself and after a certain point the pain has not gone away , then you must return to your doctor , make regular check ups
NERVE PAIN :
Let’s be very clear , that all pain is nerve pain. However there are certain forms of nerve pain.
That will point towards a list of issues.
- pinched nerve or nerve root
- recurring disc herniation
- failed spinal fusion
All these can point to FBSS. Each major nerve displays different issues or symptoms like, severe leg pain , lower back pain also can be an issue.
SPASMS & JOINT LOCKAGE
Something else you will need to look out for is spasms and joint lockage.
These are another bad sign of FBSS. If you are going through any of these signs then you need to consult a physician.
SEVERE WEAKNESS :
As we know the nerves carry signals into the body. The signals are sent from the brain to the lumbar disc.
Disc Herniation can leave you with Limb Paresis or (PARTIAL PARALYSIS or IMMOBILITY IN THE LIMBS)
CHRONIC PAIN :
One of the main reasons people seek surgery is because of the amount of pain they are in.
If the procedure creates new pain or doesn’t release the old pain then you may have FBSS.
Many doctors say that the best way to treat FBSS is not always to return to surgery.
Many suggest that less invasive methods should be tried first like.
- weight loss
- physical therapy
- different surgeries like adhesiolysis
Ultimately treatment is based of what exact nature of the FBSS is.
Keep in mind that the reason why you have new pain or the pain never went away is because , the surgery never addressed the real issue.
Written By :
Resource Credit for article :
Failed Back Surgery Syndrome: 5 Signs You’re Living With FBSS
An Interview by Ray “The Happy Hillbilly” Moseley
I have always been fascinated with strength sports and had a passion for comedy. So it was no surprise that i have been a long time subscriber to Steve McGranahans Youtube and twitter accounts. When this opportunity to write for Team Crushing It Magazine came along, I immediatly sent him a message asking for an interview. I was shocked when one of my long time idols responded with “Cool”. I was completely unprepaired. I had been so excited to be writing for a magazine that i forgot interview questions. I quickly threw some together and had an absolute blast talking with the worlds strongest redneck. Turns out we have a lot in common. We both work or have worked in corrections, we both train grip, we both have a reputation for being strong rednecks and NC BBQ is our weakness. Tell you what, i am one happy hillbilly.
HAPPY HILLBILLY: Tell us a little about who you are, your background, your notable acheivments, Intresting or noteworthy jobs?
WORLDS STRONGEST REDNECK: Born at Duke in Durham NC played football 4.9 40 yard, wrestled, and throw on track team as a teen was strongest kid in Durham for years. Ran Marathons¥1 ultra marathon 50 miles and triathlons in my 20s could dunk basketball. Started acting and hand strength in my 30s. Worked in a prison for street thugs and gangs started hand strength training. Ripping decks of cards etc. Finished 1st in all USA competition and 3rd in the World in early 2000s Always played sports and always lifted weights. Did feats of strength on CMT Country Fried Videos 49 episodes. 29 episodes of Fat and Furious on Discover Channel.
HAPPY HILLBILLY: You are a comedian and television personality, what shows/movies have you been on?
WORLDS STRONGEST REDNECK: TV Experience:
Fat and Furious Discovery (22 shows)
Tonight Show with Jay Leno (2 appearances)
Country Fried Home Videos CMT (49 shows)
Steve Harvey’s Big Time Challenge (1 contest)
Jimmy Kimmel (1 video)
Craig Ferguson Show (1 video)
Fox Business News (1 video)
RTL, Germany (Feature)
Gong Show 2nd Place
I’ve Got a Secret (guest)
Attack of the Show (1 video)
Rude Tube Show,UK (1 video)
MTV Canada (1 video)
TRU TV World’s Dumbest (3 videos, 2 shows)
ABC Nightline (1 video)
Ridiculousness MTV (4 videos)
Japan TV (3 shows) http://MSN.com (1 video)
Nightline (1 video)
F&A USA CMT
Movies: Disconnect (Director Henry Alex Rubin) video
Say No to the White Girl (Director Tony Brown), Extra
Finding Michael Flick (Director Randy Rogan), Father
Dog Jack (Director Edward McDougal), Extra
Radio: John Boy and Billy Show
Stand-Up Comedy: Carnival Cruise Competition at Improv, 2nd
Funny Bone Comedy
Magazines: Strong Magazine Vol. 1 (Cover Story)
Kung Fu Magazine (Small Feature)
Videos and Skits: Through a variety of creative videos and skits, I mix superhuman strength with comedy to awe folks and drop their jaws.
Special Skills: Taking everyday household objects and putting a new twist on them LITERALLY.
Specialties: Can cook a great grill cheese sandwich with cheap motel iron!
HAPPY HILLBILLY: Which one was the coolest and why?
WORLDS STRONGEST REDNECK: Coolest was the one buying the most at the time. I love doing CMT pay was great and I could be my own boss. Didn’t have to deal with Hollywood that much. Doing a hunting show now on Pursuit Channel Monday 9 am. Outdoor Blues. Fun hunting and eating animals.
HAPPY HILLBILLY: When did you get into Strongman?
WORLDS STRONGEST REDNECK: Remember having Guinness Book of World records 1976 Paul Anderson deadlifting 800 on back page. I said I want be strong like that and for the most part I did and am.
HAPPY HILLBILLY: What are your favorite Strongman feats?
WORLDS STRONGEST REDNECK: Favorite strongman feat. Anything that makes someone learn they can do more with the gifts they have. Its what i do best motivate people to use their gifts from God to help other people get thru life and live a better life.
HAPPY HILLBILLY: What kind of training do you do?
WORLDS STRONGEST REDNECK: Wing my training want ever I feel like doing that day in the gym. Hand strength over the years has kept a very strong base from all the shows i do. and when I a ton of hand strength it stays for a good while. grippers card ripping bending 8 grade bolt aint cheap so keep that for shows and pre show training. I can bend nails for days so it gets old after 30 or more in a workout. high reps in squats and ton of trap bar keeps me over all strong enough for everyday life. at 55 and can still lift car back end is good over all strength aint got to prove nothing to the world anymore.
HAPPY HILLBILLY: Do you have any advice for people wanting to get into strongman?
WORLDS STRONGEST REDNECK: Start slow records will come must have strong base or you will get injuries. don’t max but once a month or six weeks water water water and ton of sleep
HAPPY HILLBILLY: What does a Strongman and redneck eat?
WORLDS STRONGEST REDNECK: Any wild game or fish catch i love ill eat anything bought for me. lol brother smoked ribs are the best. NC bbq is my weakness Texas de Brazil is my favorite restaurant here up in the North. I have traveled most of the world love any kind of culture food. Had India food with my boss today for lunch. So anything really.
HAPPY HILLBILLY: Share a recipe with with us.
WORLDS STRONGEST REDNECK: don’t know recipe but my wife’s baklava and pineapple up side down cake. The roast moose she cooks best meat on the PLANET!! its like meat candy
You can reach and view The Worlds Strongest Redneck on his social media. Youtube: https://www.youtube.com/channel/UCXDt1kQ0rNzo8DVn6qhz1HQ Facebook: https://facebook.com/strongestredneck/
I’m sure if you’re reading this article you already fairly familiar with the country Crush products.
Whether you are a arm wrestler, arm lifter, powerlifter, strongman you can benefit from the Raptor in the country Crush handles. With any strength sport grip is a basic essential if you don’t have it you’re not going to be successful.
I integrate the 3 inch Raptor into multiple portions of my workout not just specific grip training. for instance on a cable machine or with a loading pin you can do bicep curls with them there’s a big difference between doing a bicep curl with a 60 lb dumbbell with a normal sized handle versus a 3in Raptor with 60 lb on a loading pin. The Raptor can be used for tricep extensions bent-over rows overhead presses with a cable machine that uses are virtually limitless for any competitive sport. The country Crush handle is just as versatile. I used the three in monster Crush for rows, lat pull-downs, bent-over rows and face pulls to develop the traps.
you can virtually you take any workout regimens and add the handles into the workout to increase the intensity and the workload of that workout. For example doing bicep curls with the 3 inch Raptor works the whole arm your hands oh, your forearms and your biceps get an intense workout when using much larger handles like the 3-inch Raptor. doing a reverse grip tricep extension using the 3in Raptor will also test your grip and help develop the tricep and its size and strength.
Of course for the arm wrestler forearm curls and Country Crush deadlifts are extremely beneficial to building the grip strength and the forearm strength using the wrist as the pivot point.
As a competitive strong man and arm lift your I can tell you if you don’t have a strong grip you’re going to continuously struggle. I’m doing Atlas stones to husafell stones to axle bar deadlift grip is a necessity.
as pointed out in other articles that I have posted grip strength is also associated with longevity of life. Harvard medical School and Yale medical School done studies and posted the results of grip strength in older adults and linked it to quality of life and a longer life span on average.
Now get to the gym and get your grip on!
With today’s active person and life. We use our hands more than ever before.
2.7 to 5.8% of people in the world suffer from Carpal Tunnel. Depending on the severity of the injury
will determine how long you recover. The general recovery time from this surgery according to Johns Hopkins Medicine
can be several weeks to several months. The success rate for this surgery is approx 90% of course this has many factors in it.
How well the patient does post surgery care , diet , rest , rehab all this plays a factor in the success of this surgery.
SYMPTOMS OF CARPAL TUNNEL
tingling (thumb & 1st 3 fingers)
pain & burning traveling up arm
wrist pain at night
weakness in the hand.
Carpal Tunnel Syndrome is caused by pressure on the median nerve.
The symptoms of this condition starts gradually and progress as time goes on
becoming more painful and hard to deal with. (www.mayoclinic.org)
Carpal Tunnel Syndrome if left untreated can lead to weakness and loss of coordination in the fingers.
There are 9 tendons & the Median Nerve that run through the Carpal Tunnel.
Some other causes for this condition need to be taken into consideration like.
Injury or trauma can be a result of Carpal Tunnel because of the swelling in the wrist
this will cause for squeezing on the median nerve.
Over active Pituitary Gland , rheumatoid arthritis , work stress , repeated use of vibrating hand tools ,
fluid retention during pregnancy or menopause , development of a cyst or tumor in the canal.
With all of these causes often no single cause can be determined.
Many different types of people are at risk for this condition.
Women however are 3 times more likely to develop carpal tunnel than men.
according to (https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet#3049_2) they believe this is because the carpal tunnel itself is smaller in women than in men.
People with disorders like diabetes and other metabolic disorders are at higher risk , also carpal tunnel syndrome usually always occurs in adults.
MOST COMMON PROFESSIONS WHO GET CARPAL TUNNEL
- assembly line workers
- seamstress or taylor
- fishermen & packers
- house keepers
- home makers
with all this assembly workers are 3 times more likely to develop this condition.
WHAT RESEARCH IS BEING DONE ?
The mission of the National Institute of Neurological Disorders and Stroke (NINDS) is to seek fundamental knowledge of the brain and nervous system and to use that knowledge to reduce the burden of neurological disease. The NINDS is a component of the National Institutes of Health (NIH), the leading supporter of biomedical research in the world.
Scientists supported by the NINDS are studying the factors that lead to progressive nerve injury and how damage to nerves is related to symptoms of pain, numbness, and loss of function. Researchers also are examining biomechanical stresses that contribute to the nerve injury responsible for symptoms of carpal tunnel syndrome in order to better understand, treat, and prevent this ailment. By quantifying the distinct biomechanical pressures from fluid and anatomical structures, researchers are finding ways to limit or prevent CTS in the workplace and decrease other costly and disabling occupational illnesses.
Scientists funded through NIH’s National Center for Complementary and Integrative Health are investigating the effects of acupuncture on pain, loss of median nerve function, and changes in the brain associated with CTS. In addition, a randomized clinical trial designed to evaluate the effectiveness of osteopathic manipulative treatment in conjunction with standard medical care is underway. Evaluations of these and other therapies will help to tailor individual treatment programs.
Another NIH component, the National Institute of Arthritis and Musculoskeletal and Skin Disorders (NIAMS), supports research on tissue damage associated with repetitive motion disorders, including CTS. As part of this research, scientists have developed animal models that are helping to understand and characterize connective tissue in hopes of reducing tissue buildup and identifying new treatments.
More information about carpal tunnel syndrome research supported by NINDS and other NIH Institutes and Centers can be found using NIH RePORTER (projectreporter.nih.gov), a searchable database of current and past research projects supported by NIH and other Federal agencies. RePORTER also includes links to publications and resources from these projects.
RECOVERY FROM CARPAL TUNNEL SURGERY (credit www.webmd.com)
Shake It Out
This exercise is super easy. It’s especially useful at night, when your symptoms can be worse. If you wake up with pain or numbness, just shake your hands out to get some relief.
- One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape.
- Repeat a few times.
Basic Wrist Stretches
- Sit down at a table.
- Rest your elbow and arm on the table and let your wrist hang over the side, palm of your hand facing up.
- Start with your hand in a straight, neutral position.
- Bend your hand toward you so your fingers point up toward the ceiling.
- Hold for 5 seconds.
- Return to a straight, neutral position.
- Bend your hand away from you so your fingers point down toward the floor.
- Hold for 5 seconds.
- Return to a straight, neutral position.
- Repeat 10 times.
- Do this up to three times a day.
In this exercise, you’ll move your fingers and hand through a series of different positions. Take your time and move smoothly from one position to the next
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U.S. National Library of Medicine
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“Carpal Tunnel Syndrome Fact Sheet”, NINDS, Publication date January 2017.
NIH Publication No. 17-4898
Back to: Carpal Tunnel Syndrome Information Page
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- 2 pounds uncooked ground beef 80/20 or ground turkey
- 3 cans low sodium cream of mushroom soup
- 3 cups low sodium beef gravy
- 1 bag low cholesterol wide egg noodles
- 2 cups sliced mushrooms
Cook the ground beef or turkey until brown Brown and fully cooked. Drain meat in a strainer and set aside.
Follow instructions for the egg noodles and drain, DO NOT rinse with water.
Combine the beef gravy, cream of mushroom soup and slices mushrooms in a pot and heat thoroughly.
Combine all the ingredients and serve.
During strenuous exercise your body uses up alot of resources; minerals (electrolytes), carbs, sugars and protein.
Let’s start with minerals. The most common vitamins and minerals found to be of concern in athletes’ diets are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium.
Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.
Best food sources for minerals:
- Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
- Chloride: salt
- Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
- Potassium: meat, milk, fruits, vegetables, grains, legumes
- Sodium: salt, soy sauce, vegetables
- Chromium: meat, poultry, fish, nuts, cheese
- Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
- Fluoride: fish, teas
- Iodine: Iodized salt, seafood
- Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
- Manganese: nuts, legumes, whole grains, tea
- Selenium: Organ meat, seafood, walnuts
- Zinc: meat, shellfish, legumes, whole grains
From the list above you should notice some foods contain multiple minerals.
A fresh salad with spinach, romaine lettuce, some seeds like sunflower seeds or chai seeds with broccoli, peppers and other assorted vegetables would be perfect for replacing minerals used. Adding a protein like tuna, chicken or red meat to your salad would make a perfect addition to a post workout meal.
What are carbohydrates?
Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Some of the best sources of healthy carbs are:
- Sweet potatoes
- Legumes (beans)
- Squash (acorn, butternut, etc)
- Oats (oatmeal)
- Whole grains
A good addition to the salad for your post workout meal would be oatmeal with slices bananas and apples.
Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Best sources of easily digestable proteins
- Cottage cheese
- Peanut butter
- Lean cuts of beef
- Skinless chicken
So to add to the salad and oatmeal for your post workout meal you could simply add some hard boiled eggs, a nice grilled piece of fish, beef or chicken.
Some quick and easy meals ideal for post workout are listed below.
Here are a few examples of quick and easy meals to eat after your workout:
- Grilled chicken with roasted vegetables.
- Egg omelet with avocado spread on toast.
- Salmon with sweet potato.
- Tuna salad sandwich on whole grain bread.
- Tuna and crackers.
Oatmeal, whey protein, banana and almonds.
- Cottage cheese and fruits.
- Pita and hummus.
- Rice crackers and peanut butter.
- Whole grain toast and almond butter.
Cereal and skim milk.
- Greek yogurt, berries and granola. and a banana.
- Quinoa bowl with berries and pecans.
- Multi-grain bread and raw peanuts.
There are a lot of supplement pre-workouts on the market to choose from. However those with hypertension or other medical conditions or just don’t like the way pre-workout makes them feel there are alternatives to give you an edge prior to strenuous activity.
BEET ROOT POWDER-It is shown to increase performance and improve muscle function. Nitric oxide (NO) works by stimulating body functions affecting oxygen utilization. It opens up your blood vessels (vasodilation) increasing blood flow and feeding more oxygen to working muscles.
BONE BROTH-Drinking bone broth is one of the ways to bring collagen back into our bodies. The slow-cooking process extracts collagen from the animal bones and joints into the broth, and makes it easy to absorb when consumed. The collagen in the broth can help supplement what has been lost, supporting healthy bones stronger joints. Studies show that dietary collagen can even reduce joint pain in athletes
GINGER-Taking 2 grams of fresh ginger, about 1 1/2 teaspoons, per day may help you have less delayed onset muscle soreness. You can also use crystallized ginger if you prefer. If you’re going into an intense training period, take 2 grams of ginger per day for at least a week.
TART CHERRY JUICE-Athletes consumed tart cherries before and after an endurance event. Researchers found that the cherries supported a healthy immune and inflammatory response as well as other performance indicators. Athletes not only performed better, but they also recovered faster, too.
CORDYCEPS-is a tiny mushroom that sprouts from the heads of caterpillars but don’t let that fact freak you out, it’s one of the best supplements for increasing lung capacity. It does this by dilating the bronchial passageways and enhancing cellular energy levels with increased ATP production – the primary source of energy.
Cordyceps also helps relieve muscle soreness, fights fatigue, and prevents muscle weakness.
MACA-Maca is a wonderful adaptogen to use when you need steady and balanced energy that helps you increase endurance and muscular stamina throughout the day. Its anabolic (muscle building) properties help increase muscle mass and strength. Maca also supports quick muscle recovery, balanced hormones, and a higher tolerance for stress.
GREEN TEA-Supports metabolic and cardiovascular health, helps the body maintain and increase muscle mass, and boosts energy.
With taking any supplements whether they are natural herbs or manufactured you should consult a physician before taking any of them as you may be on medication or have a condition that could interfere with the above-mentioned natural products. The above listed natural alternatives are all ones that I have used myself and found them to be very effective. However everybody’s physiology is different and could have varying effects you might need a higher dosage or lower dosage of one of the supplements. The natural supplements I listed above or ones with the least possibility of any type of adverse side effects or unwanted effects. It is best to take most of these with a small meal as most of them are fat soluble and would take them approximately 30 to 45 minutes prior to exercise. Also always remember to stay hydrated before, during and after heavy exercise.