In early times, doctors could only know the diseases and the injuries that damage the person externally. But the diseases that harm the person internally remained unknown and the diagnosis of such diseases was merely based on the presumptions. When people used to die off from the suffering of some internal disease or injury and began reasoning according to their limited intellect. The death followed by these diseases was considered to by the symbol of bad luck, black magic or the fate of some sin. This ignorance continued till the science introduced the facility of Ultrazvuk abdomena.
The facility of Ultrazvuk abdomena was first discovered in the year 1955 by an obstetrician, named Dr, Ian Donald, who belonged to the land of Scotland. He discovered that the Ultrazvuk machine that can depict the faults in any metal can also help in Ultrazvuk abdomena. This discovery boggled the minds of people and many people got interested in this machine. After this discovery, the metal detecting machine was customized for this purpose and it got modified into a proper machine for this. Now this machine is one of the most advanced and frequently used machines in the medical fraternity.
Ultrazvuk abdomena is mainly used for diagnosing the internal damages and conditions of the body. It has been a great helping hand for doctors as it helps a lot in diagnosing internal diseases. It helps in determining the functions and position of aorta which is a very important blood vessel as its duty is to pump the blood in all parts of the body from the heart. It also helps a lot in getting images of the liver. Liver is a very important organ of the body. It has many functions and applications. It mainly stores the fats and sugars in our body. It creates a substance known as bile which helps in the vital process of digestion.
is also used for getting the images of other important internal organs of the body. Other organs like kidney, which purifies blood, pancreas, which secretes pancreatic juice, or other organs like spleen and gall bladder which are very important to our lives can be checked by the help of this facility. There is also a chance of getting stones in such organs. This can be very dangerous and harmful. With the help of this facility one can depict the situation in such an issue. Real time images produced by this process also helps in surgical operations. It can also diagnose the enlargement of any organ inside your body.
The process is very safe. It does not involve any thing that may inflict any pain in the patient’s body. It just is performed with a scanner and little gel. The gel is applied upon the surface of the skin where the scanner or the transducer is moved. The instrument leads out some rays which reflect back and so an image is formed. This is a very safe and easy way to diagnose internal diseases.
Having problem in your abdomen? First thing that you must do is to visit your nearest doctor and ask for ultrazvuk abdomena (ultrasound of abdomen). At you will get the information about abdomena and its possible solutions. We hope you have enjoyed this article.
Are you interested in discovering ways on how to increase your height? Or are you a parent who has children who wants to add height at a shorter cycle of time? Bearing in mind that height has a proportion of factors to look upon, which includes genetics of way, you can still increase height naturally.
Are you know that a person may gain a natural height for almost two inches (which is for about five centimeters), or if the person is extra devoted to the task for around four or extra inches (which is equivalent to ten centimeters)? Well, it is not compulsory to accomplish troublesome tasks for this anyway, what the person needs to obtain height is enthusiasm of time on the activities that has to be complete, determination, and a lively relevance
The foremost issue that we have to focus on, are the bones, especially the spinal column and the legs. These two have the capability to increase your height since it has properties that are gifted of being effortlessly stretched through proper posture and work out.
The spinal column must be the chief thing that a person must look after if he or she wants to gain height. There are cartilages in amid the spine’s vertebrae’s, which has the property to stretch and increase your height for a a small number of additional inches. To look after this, aside from stretching and exercising, one has to avow a respectable posture what time standing up and sitting down. A further is that, the person needs to straighten the back what time sleeping, this allows decompression on the spine which would nominate the spinal column longer and even stronger.
On the other hand, the legs furthermorehas the size to stretch out, and that is contained by the shine bone as well as the thigh areas. Do you know that bones have gaps? Through frequent exercises, probably for regarding 45-75 minutes a day, let’s say for regarding six to seven days a week, a person may wellbe able to lengthen those bones in an in effect mode in truly a short cycle of time
Having this in mind is a very respectable start in a person’s effort to gain height naturally. As soon as there is an adequate amount of dedication and persistence. One would be able to pull off the desired potential height at the soonest stage potential.
When searching for a quality weight loss program, one fact becomes very obvious. There are a zillion diets available and few if any indications as to which are really helpful and which are just another average failed idea.
What follows is a market based ranking of the top four weight loss programs available in the diet industry. If the reader is serious about losing weight and keeping it off in the long haul, each of these deserves consideration. Take a look at the field and choose what fits your needs and budget the best.
1. STRIP THAT FAT DIET SYSTEM: This highly thought of and very popular system includes a diet menu generator and a practical calorie guide. It has a very reasonable one time price and is fully down loadable so that those who are serious can start immediately. Best of all it includes an iron clad 60 day full money back guarantee. Equally important, it is an ‘anyone can do it’ diet program that is built around the foods that people like to eat as opposed to foods that dieters have to force down. Users often lose up to 10 pounds of pure fat in the first two weeks of the program and proceed to reduce weight at a 2+ pounds per week rate for as long as applicable. Notably, it uses the natural fat burning systems within our bodies to rid us of that unwanted, unneeded and unhealthy fat.
2. FAT LOSS SECRET: Although more expensive, this diet volume also includes an iron clad 60 day money back guarantee. It does not include a calorie guide or a diet generator but the diet is produced by Dr. Suzanne Gundakunstan and includes a lot of scientific information about fat accumulation, parasites and toxins. The focus is on body cleansing techniques that reduce accumulated fat that results in a corresponding weight loss. Reading this book provides a dieter with lots of understanding and insight into how our systems work and what we can do to cleanse that same system. There is some question as to the long term ability of this process to keep off the weight lost during cleansing but it is effective.
3. FAT LOSS 4 IDIOTS: At about the same price as the #2 ranked product, this popular program does provide a diet generator but not a calorie guide. As is the case with both the others, this one includes a 60 day money back guarantee. This is a keep it simple system that avoids the pitfall of complicating a dieting regime and provides some good weight loss techniques. On the flip side, it is a little sparse on the kind of information that really helps dieters understand their weight loss in to know what is being accomplished. Some of their weight loss claims come across as a bit of a stretch and this product also comes in book form so the consumer must wait before starting their diet. But in terms of simple and uncomplicated, this is a good choice.
4. TURBULENCE TRAINING: This program is a little lower in the ratings primarily because it is the most expensive, including more than twice as costly as the #1 rated diet. It also includes a diet generator but lacks a calorie guide. Like the others it has a 60 day money back guarantee. This product features a six week introductory program, followed by a four week intermediary program and is completed by a 16 week advanced program. In other words, there is a lot of time involved. It is centered around weight training to build muscle mass and, like our other ranked programs, it recognizes the value of building muscle to burn fat. Unfortunately it is not for those seeking low impact, low intensity exercises. It also comes in book form and typically is a better fit for those who are more athletic and have the time to devote to regimented workouts.
Each of the listed weight loss systems lead to both fat reduction and weight loss. It is important for a prospective dieter to choose the one that best bits their lifestyle and their pocket book. Doing so will provide maximum value. Consider each carefully, make an intelligent choice and get busy burning up that excessive fat and getting both slimmer and healthier now.
I am a career entrepreneur currently involved in starting a franchising business, running a nonprofit, taking occasional contract assignments and building a work from home online business.
If you’ve been looking for something new to break out of a rut in your muscle building or fat burning workouts, eliminate the boredom, and bring on new results. Complex training may just be what you’ve been looking for.
Complexes work a huge amount of muscle in a short amount of time, and takes your muscle building and fat burning workouts to a new level of intensity. The conditioning benefits of doing complexes is amazing, it will push your cardio capacity to the max. This type of fat burning workout releases natural growth hormone which is responsible for building muscle and burning fat.
A complex is made up of two or more exercises done one right after the other for a specific number of reps with minimal rest. As an example you do 6 reps each of several exercises (usually anywhere from 2-8 exercises) one right after another and repeat the sequence several times.
You can do complexes with barbells, dumbbells, body weight exercises, kettlebells or a mix of any combination.
Complexes can be done as a total body muscle building and fat burning workouts, or you can do a complex for the upper and lower body separately (all three are useful methods and should be cycled into your training, as fat loss and muscle building come faster by changing your workouts every 4-5 weeks).
Doing the exercises of your complex once would be considered 1 set. In the beginning you will have to judge for yourself (based on your fitness level) how many sets you can do. As you improve over the next few weeks, you’ll do more sets (I normally work up to 6). The total amount of sets should be based on how many exercises you are doing.
Do not pick a weight that is too light where you can get a ton of reps and do not pick a weight that is too heavy where your form is horrible. Good exercise form is always important especially as you tire.
For a beginner I would suggest 2-3 exercises to start with.
You can also increase the intensity by reducing your rest time between sets or increasing the number of reps you perform on the exercises.
The Benefits Of Complex Training For Muscle Building And Fat Burning
Less Workout Time
No workout should take more than 20 minutes(depending on your rest time).
Lets check this out. We’ll do 6 exercises 6 reps each in our complex say 4 seconds per rep, 30 seconds rest(absolute max rest time), that’s 54 seconds per exercise times 6 equals 5 minutes and 40 seconds for one set.
Complexes aren’t easy. Rest only enough to move to your next exercise. You’ll work a ton of muscle and send your heart rate soaring. As you progress, you’ll do more sets and rest less, making for extremely effective and intense workouts.
FEWER WORKOUTS
Depending on your fitness level I suggest doing compexes 2-3 days a week. My workouts are 3 strength training workouts a week and 2 days of fat burning workouts using complexes. Workout with plenty of intensity and compound exercises you don’t need any more.
Burns More Calories
Use compound lifts with minimal rest, this will burn hundreds of calories. The recovery process your body will go through after each workout will raise your metabolism for a day or so afterward yes, you keep burning calories at an higher rate long after your workout is over. Studies have shown that the calories burned in the hours after a workout come largely from stored fat, as opposed to muscle or carbohydrates.
Remember the key with complexes is to cut your rest time to as little as possible. Do not use too heavy or too light of a weight. Beginners start with 2-3 exercises till your conditioning improves. myself I think even for advanced people 6 is plenty. Use compound exercises. For more of the latest fat burning and muscle building diet and workout information please check out my new web site Article Source:
Many people choose skim or semi-skim milk thinking it is better for health. But growing evidence is showing that low fat milk is worst for cancer. Although the research is showing that all types of dairy milk increases the risk of various types of cancer, this risk is significantly greater with skim milk.
There are several studies showing that skim milk significantly increases the risk of cancer. Here are just a few of these studies:
- Skim milk, but not other dairy foods, was associated with increased risk of advanced prostate cancer (Yikyung Park, et al, American Journal of Epidemiology 2007 166(11):1270-1279).
- Increasing consumption of skim milk was associated with a greater risk of ovarian cancer (Lawrence H. Kushi, et al, Prospective Study of Diet and Ovarian Cancer, American Journal of Epidemiology Vol. 149, No. 1: 21-31).
- Drinking skim or low fat milk increases the overall risk of getting any type of ovarian cancer by 44%. It increases the risk for the most common type of ovarian cancer (called serous tumors) by 66%. Ovarian cancer is the fifth most common cancer among American women. (Peggy Peck commenting on a Harvard Medical School study of 80,000 nurses showing that women who drink two or more glasses of milk a day have a 44% higher risk of getting ovarian cancer than women who rarely drink milk).
- Low-fat and skim milk were associated with an increased risk of ovarian cancer (Larsson SC, et al, Milk and lactose intakes and ovarian cancer risk in the Swedish Mammography Cohort. Am J Clin Nutr. 2004; 30(5): 1353-7).
How does skim milk cause cancer? The answer is that skim milk provides a particular cocktail of ingredients that encourage body cells to mutate and grow. All kinds of dairy milk are high in IGF-1 hormones. When you consume milk, the excess IGF-1 increases the risk of cancer in humans.
Scientists know that IGF-1 needs the presence of estrogen metabolites to cause cell mutation and growth. Skim and semi-skim milk provide these harmful estrogen metabolites to a greater extent than other kinds of milk. The evidence for this is growing. For example, a May 2009 study looked at different types dairy milk [source: D. Farlow, et al, Quantitative measurement of endogenous estrogen metabolites, risk-factors for development of breast cancer, in commercial milk products, Chromatography B, Volume 877, Issue 13, Pages 1327-1334]. The study stated that:
“Overall, skim milk had the smallest quantity of free estrogens. However, the conjugated type that dominated skim milk’s profile, 2-hydroxyestrone, is known to be one of the most reactive and potentially risky of the metabolites. That metabolite’s concentration in fat-free milk was second only to buttermilk’s. Estrogen can amplify the cell-proliferating effects seen with IGF-1.”
There are plenty of studies showing that IGF-1 in dairy milk significantly increases the risk of cancer for men and women. Here is just a small selection of those studies:
- The tiny homogenized fat globules carry IGF-1 from milk through the stomach and gut into the bloodstream where they can circulate through the body to exert powerful growth effects. This IGF-1 allows cancers to grow. (Robert Cohen, Milk – The Deadly Poison, Argus Publishing, January 1, 1998, ISBN: 0965919609).
- IGF-1 produces a 10-fold increase in RNA levels of cancer cells. IGF-1 appears to be a critical component in cellular proliferation. (Experimental Cell Research, March, 1994, 211-1).
- IGF-1 accelerates the growth of breast cancer cells. (Science, Vol. 259, January 29, 1993).
- IGF-1 is widely involved in human carcinogenesis. A significant association between IGF-1 and an increased risk of lung, colon, prostate, and pre-menopausal breast cancer has recently been reported. (International Journal of Cancer, 2000 Aug. 87:4).
- Several studies have shown powerful associations between IGF-1 and the risk of colon cancer, prostate cancer, and pre-menopausal breast cancer. (Smith, George Davey, et al. Cancer and insulin-like growth factor-I. British Medical Journal, Vol. 321, October 7, 2000, pp. 847-48).
- IGF-1 can completely take the place of growth hormone in breast tissue….and trigger cell growth without an outside cue. Estrogen can amplify the cell-proliferating effects seen with IGF-1, both in the breast and prostate. Excess of IGF-1 …. puts one at risk for breast cancer.’ (Kleinberg, David L., et al, Growth Hormone and Insulin-Like Growth Factor-I in the Transition from Normal Mammary Development to Preneoplastic Mammary Lesions, Endocr. Rev., Feb 2009; 30: 51 – 74).
To minimize the risks of cancer, simply give up dairy milk and switch to a non-dairy milk such as home-made coconut milk.
Russell Eaton is the author of “The Foolproof Diet” ( A free ebook is available showing how to make non-dairy coconut milk and yogurt quickly and easily. Coconut milk makes an ideal substitute for dairy milk because it is non-fattening, nutritious, and absolutely delicious. Claim your free copy of right now.
Detox has become quite popular these days, and many people are using ancient or traditional methods and supplements in to keep their bodies healthy. But what should you really know about cleansing and detoxification? And, which methods will be healthiest for you? Here are some tips that may help.
First, you should focus on the reason you are undergoing your natural detoxification. Are you trying to lose weight? Do you feel tired all the time? Have you been on medication for a while? While these are all great reasons to undergo cleansing and detoxification, you’ll have to narrow down your reasons for the cleanse so that you can choose the best supplements for you. For instance, choosing a program that is sugar free (even from fruit-derived sugars) may help you in your quest to continue losing weight, and a cleanse that is focused on liver detox is great if you’ve been taking traditional medications for a while and want to restore your body’s immune system.
After you know which details you’ll want to focus on in your detox program, you’ll need to make sure you start your cleansing and detoxification with your colon. Once your colon is cleaned, it will be easy for you to cleanse other organs in the body. All of the blood that flows to the liver, kidneys, and other internal organs comes from the colon, so clean colon is the first major step to good health. However, it is best to choose a short colon detox program (usually about 7 days), so that you will be more likely to complete it.
After the colon cleanse, you can continue your cleansing and detoxification process by taking supplements that will help different organs in the body. For instance, milk thistle will help to strengthen the liver and help it to do its job without getting overworked. Alpha Lipoic Acid is also a great supplement to take for liver strength, and it will give you more energy as well. If you want to increase the blood flow in the body and strengthen the heart, CoQ10 may just do the trick; not only does this supplement promote healthy heart activity, but it can aid in the digestion of food as well.
If you think you may want to try a cleansing and detoxification program, be sure to talk to your doctor about the risks that may be associated with this program, especially if you are currently taking medication on a regular basis. You should also prepare your body by reducing the amount of fatty foods and sugars you consume a few days before you begin your detox. After the end of your cleansing, you are bound to feel much better-your thinking will be clearer, and you’ll have lots more energy.
Free Life science has found the way to help you to lose weight and feel great, and it’s name is TAIslim. TAIslim’s advanced proprietary Nuflora fiber provides gentle cleansing and detoxifying action to promote regularity and healthy microflora, while slowing the absorption of food to improve metabolism.
So try cleansing and detoxification today-you’ll be glad you did.
entrepreneur who loves to write on health and wealth related topics.
To find out more about this wonderful weight loss product TAIslim and get all the information you need to start having TAIslim (shipped right to your door) and plus the power of the Free Life business opportunity.
A beautiful smile increases one’s face value and the first impression of people. However, a stained and discoloured set of teeth can make us hesitant and conscious while smiling. They have an adverse effect on a person’s personality and confidence level. A bad set of teeth can also be a result of prolong medication especially consisting of antibiotics, chain smoking, regular intake of alcohol especially red wine, coffee or tea addiction, etc. However, do not lose heart as effective teeth whitening are now possible, and also affordable!
With advancement in technology and medical sciences, top dentists all over the world has come up with the most effective teeth whitening treatments that have become very popular over time. Now everyone can display a sparkling smile! This is possible due to many effective at-office or in-chair whitening dental treatments.
Sydney, Australia is particularly a renowned place that provides numerous dental whitening treatments. Though these treatments used to be very expensive till some time back, they are now extremely affordable. Moreover, with more advanced technology and techniques being used, the result is very much close to the natural look.
Some of the most popular and effective whitening in-office treatments are as follows:
?Brite Smile: This is a professional teeth whitening system that is performed by a practicing dentist or better a professional dentist. It includes a whitening gel that contains a gentle hydrogen peroxide bleaching agent. This gel is activated by a patented light beam, which operates only in a gentle blue spectrum. It is a very effective treatment that brightens the teeth to a considerable extent in an hour’s time.
?Zoom Whitening Treatment: In this process, the lips and your gums are first secured by pulling them away from the teeth with the help of a retractor and then covered with a protective shield. Next, the zoom whitening gel is directly applied generously all over the teeth, in a balance manner. After keeping the gel on for fifteen minutes, a bright light which is called, a UV rays beam, is focused on the teeth of the patient. This process is repeated thrice so that you can really see the effect. The light beam is used to activate the gel, actually to activate the bleaching agent, which called the peroxide which is found in the gel. The whitening gel then releases oxygen molecules that break stains and discoloration, and removes the discoloration, revealing sparkling set of white teeth.
?Rembrandt Treatment: It is the one of the latest breakthroughs in the field of whitening. In this treatment, a powerful light bleaching agent is used. The Rembrandt one-hour whitening system results are amazing. This treatment can lighten up the shade of your teeth up to 10 times. The treatment takes just one hour.
These treatments are breakthrough in the field of cosmetic dentistry and have proved to be a boom for many people. But before using any of these products it is still best to ask your dentist for proper advice whether you can use any these particular product.
Click here to get a list of effective in office treatment. Get advice on now!Article Source:
It is a well written and detailed guide, although slow to start with lots of introduction as to why he believes his methods work so well etc, the ‘meat’ of the system doesn’t start until around page 24, then the information on exercise carries on until page 104, with 105+ concentrating on nutrition.
Exercise
The author is not fond of extremely long workouts, or even any sort of cardiovascular workouts, so his workouts involve just weights and can be completed in as little as 20 – 25 minutes a day, 3 times a week (2 times a week as you get further in).
The primary focus of the system is on performing a full body workout of specific exercises, but performing them very slowly to maximise the impact they have and concentrating on tiring the muscles out. This also means you only have to do one set of the exercises, unlike the 3 sets most people are encouraged to do, which is what allows you to complete the workouts so quickly.
Exercises are described in detail in the guide, and photos are given to show you what to do, if you upgrade and get the BlowTorch system then you also get over 2 hours of videos of the author performing the BlowTorch routines himself, this is different to the normal routines but does show you how to do some of the exercises covered in the main guide.
The guide has a ‘break in’ routine for those who haven’t exercised in years, then a beginner, intermediate and advanced workout plan that you can work through. The BlowTorch system is like a super advanced workout which allows you to target specific areas of your body, this may be too much for most people and the main guide will give you more than enough to be working on!
Nutrition
The system covers nutrition as well for about 35 pages and discusses what you should be eating to maximise fat loss, why he doesn’t recommend fad diets, and he gives a very simple way to watch what you eat and give your body what it needs. He takes you through lots of common perceptions on nutrition and gives his take on them which made a lot of sense to me (like why you put lots of weight back on after a traditional diet).
You get a sample meal plan for a day and he gives you a site to go to for lots of free recipes you can use.
You also get some planners which you can print out to help track your progress, and some tools like a body fat percentage analyser which is basic but serves its purpose.
What causes cold sores to develop? Great question. Knowing your actual causes of cold sores is important for fast, effective healing and positive prevention.
What causes cold sores for all people is basically the herpes simplex virus, type 1 or 2. Do not be embarrassed. Estimates are that close to 90% of the population carries this virus.
You probably know that. But, what is most important for you to know are the three primary triggers that activate an otherwise dormant herpes virus. These triggers are the most common causes of cold sores.
When the herpes virus activates, it will wiggle its way to the surface along a nerve fiber and invade the cells there. This parasite type virus takes control and forces your cells to build new copies of itself.
The cells swell as they fill up with new virus particles and finally they rupture open. This spills out hoards of new virus and another painful open sore is the result.
Below are three of the main triggers that activate the herpes virus. You will find these to be your actual causes of cold sores.
1. YOUR IMMUNE SYSTEM IS TOO WEAK.
Your antibody soldiers are designed specifically to defend you from pathogens such as the herpes virus. The vitality and potency of these determines the strength of your immune system.
Your vitamin and mineral intake from food and supplements is very important. They are critically important for building effective antibodies.
If you get frequent sores, it is a very positive sign your immune system needs a boost.
Increase your intake of fresh and raw vegetables and fruits if possible. Food always provides the highest quality and absorption of essential nutrients.
For optimal results, it is important you start taking a top-shelf vitamin and mineral supplement. For many people, this is all they need to do to stop their cold sores.
But one big mistake many folks make is buying those one or two per day grocery store vitamins. You must use premium quality vitamin and mineral supplements or you will get no results.
High content of all vitamins is important. Some of the most important for your needs here are high amounts of vitamins A, C, E and the B family. Also, calcium, magnesium and zinc are necessary minerals for this purpose.
2. ARGININE QUANTITIES ARE MUCH HIGHER THAN LYSINE.
Arginine and lysine are two very common proteins (amino acids) that are important to good health. They are both found, in varying degrees, in most common meats and vegetables we eat. Both of these greatly influence your cold sore events.
Arginine is the one essential protein for building new herpes virus. Without an ample supply of arginine, it is impossible for the herpes virus to create new virus copies. It will not create a new sore.
The herpes simplex virus is not able to use lysine protein to build new virus copies.
Your cells use the same storage area within the cell for both arginine and lysine. The more of one you supply your cells with, the less of the other will be stored.
Flooding your cells with lysine crowds out the arginine and effectively prevents cold sores. Lysine, as a cold sore treatment, is one of the easiest and best remedies you can use.
Dairy products, especially from Wisconsin, are particularly high in lysine and useful for raising your lysine levels. The majority of folks, however, find lysine capsules are easy and most convenient.
3. YOUR pH LEVEL IS TOO ACID.
When your pH is alkaline on average, it is nearly impossible for a virus to make you sick. On the pH scale of 1 through 14, 7 is neutral. Alkaline is above 7 and acid is below 7.
Your pH will commonly vary between 6.6 and 7.35 pH. When you drop below 7, you are becoming acid and your resistance to disease is greatly reduced. If you are prone to outbreaks, this alone will often activate an otherwise dormant herpes virus.
Your tissue oxygen levels continue to drop the more acid you become. These are perfect conditions for the herpes virus to successfully replicate.
Avoid acid causing foods such as white flour, sugar and carbonated drinks. Eat more green vegetables. Cabbage and asparagus are top choices for this. Also, many people keep their pH levels alkaline by using kits available for this purpose at most good vitamin outlets.
There you have it. The triggers mentioned above are the three most common situations that cause a cold sore. There are other advanced triggers, but knowing how these three affect your outbreaks will be the biggest help to you right now.
And keep in mind, discovering what causes cold sores for you is a must for erasing outbreaks from your life for good. Take care and you will be cold sore free in no time.
What Causes Cold Sores in your life? Visit Denny Bodoh’s highly popular web site – absolutely packed with the latest facts and answers you want about cold sores. You will discover FREE proven you can use immediately to restore your beautiful smile quickly. Go to ==>
‘Did you know that for every two days of bedrest, the heart rate increases one beat? ‘Did you know that in healthy men, the rate of bone loss increases 50 times with bed rest? (Although bone mineral is gradually restored after bed rest, the rate of restoration is 4 times slower than the rate of loss.) ‘Did you know that for every week of complete bedrest, muscle strength declines by 10-15%? ‘Did you know that within 8 hours of immobilization of a muscle in the shortened position, muscle fibers begin to shorten, limiting full range of motion? (Ever have a hard time getting those legs to move again, after sitting in a movie theatre for just two hours?)
So what does this have to do with ‘Sarcopenia,’ and WHAT is Sarcopenia?
What is Sarcopenia?
Sarcopenia (pronounced sarko-peen-ya) is the ‘age-related’ loss of muscle. The word comes from the Greek, for ‘flesh reduction.’ It can have the same serious musculoskeletal consequences caused from bedrest. Just like osteoporosis and arthritis, ‘sarcopenia is a serious degenerative condition that increases ones risks for falls and makes one more vulnerable to injury.’
Less obvious consequences are metabolic effects that result when muscle’the body’s most metabolically active tissue—diminishes. Metabolism is altered when there is less muscle, and many other consequences result, such as obesity, impaired glucose tolerance, and changes in the ability to regulate body temperature. In addition, since muscular contractions help keep bones strong, muscle loss can also weaken bones.
Sarcopenia generally starts to set in around age 45, when muscle mass begins to decline at a rate of about 1 percent per year. As muscle mass begins to decline, so does muscle strength. Studies have revealed that muscle strength declines by approximately 15 percent per decade in the sixties and seventies and about 30 percent thereafter. As strength goes, so does physical functioning—the ability to do chores, take walks, climb stairs, or the accomplishment of other activities. This loss of strength can create a vicious cycle. Since it takes a great deal of physical effort and discomfort to perform daily tasks, one naturally avoids it, which creates even more weakness. Even some activity, no matter how limited, can help maintain muscle mass.
Sarcopenia occurs in people of all fitness levels, however physically inactive adults will see a faster and greater loss of muscle mass than physically active adults. Women, however, face a greater risk than men, because women have less muscle than men, and those who have less muscle to begin with, generally have a greater loss.
Nutrition can also be a factor in the development of sarcopenia if one is not consuming adequate energy intake. Many older individuals may not be consuming enough calories and/or protein, thereby depleting muscle protein to sustain energy requirement.
Can Sarcopenia Be Treated and/or Prevented?
Along with proper nutrition, a powerful intervention in the prevention and treatment of sarcopenia is resistance training (weight-lifting or strength training). Resistance training works to build muscle by forcing the body to heal the damage to muscle cells that occur with use. When the intensity is high enough, microscopic tears occur in the muscle, which then rebuild protein and make the muscle stronger.
Although it has been known for decades that resistance training increases muscle mass and strength in young adults, many thought that muscle loss in older people was inevitable. However, it is now known that past studies done on older people using weights, did not show a positive response because the studies were not using the correct exercise intensity. Instead, subjects were lifting weights that were too light.
More current studies, using higher intensity workouts have shown that ‘strength could be doubled in only 12 weeks of training, and that even frail nursing-home residents in their 90′s could build muscle and strength.’
But I Walk and Swim’. Isn’t that Enough to Prevent Sarcopenia?
When most people start a fitness program, they do an aerobic activity, such as walking or swimming, in to strengthen their heart muscle. But, before one can walk, they must first be able to get out of a chair and maintain an erect posture and balance while walking, and that requires muscle power.
The American College of Sports Medicine, in its guidelines on exercise and physical activity for older adults, says that aerobic conditioning should follow strength and balance training, which is, unfortunately, the opposite of what is usually done. Aerobic exercise, while it strengthens the heart and lungs, is not sufficient by itself to prevent sarcopenia.
It’s easy to understand why older adults participate in aerobic activity for exercise rather than resistance training. Walking doesn’t require a lot of planning to incorporate it into the day, and swimming or biking are familiar activities. Resistance training, however, is less familiar and it requires one to set aside extra time. However, as little as 40 minutes a session, or an hour and a half a week, is enough to see significant results.
According to Dr. Miriam Nelson, the director of the Center for Physical Activity and Nutrition at Tufts University, gains in muscle are probably happening immediately at the cellular level, and in four weeks, one is significantly stronger and may even see less pain with conditions, such as arthritis.
Are there other benefits of Resistance Training?
In addition to building muscle, one also builds vigor and self-esteem, which ultimately leads to one staying active and doing things they enjoy. Preserving muscle mass also impacts the ability to withstand disease. The body burns protein faster than usual, when sick, which then causes protein components to be pulled from the muscle to be delivered to the immune system, to help fight the illness. Sarcopenia reduces the amount of protein available to fight disease.
‘If you don’t use it, you’ll lose it.’ That saying has never been more true than for the use of our ‘muscles.’ When we lose our ability to use our muscles, we lose independence, and quality of life diminishes. Let’s choose to not take for granted our ability to move around, and incorporate resistance training, into our exercise routine. Length of life is insignificant without quality of life!
References
1.Mahoney (1988). Immobility and falls. Clinics in Geriatric Medicine 14 (4): 699-726. 2.Stone, Wyman & Salisbury (1999). Clinical Gerontologicl Nursing: A Guide to Advanced Practice. Montreal: WB Saunders Company. 3.Easson-Bruno, S. Healthy Aging Newsletter. July 2002, Volume 1, Issue 2. 4.Tufts University Health and Nutrition Newsletter. March 2003, Volume 21, Number 1. 5.American College of Sports Medicine -=-=-=-=-=-=-= -=-=-=–=-=-=-=-=-=-=-=-
Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://healthclub.tk a wellness organization that will help you Build a Better Life’One Step at a Time.
About the author: Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at a wellness organization that will help you Build a Better Life’One Step at a Time.
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