Study Finds Physical Activity Crucial to Healthy Aging

By Greg Arnold, DC, CSCS, December 7, 2013, abstracted from “Taking up physical activity in later life and healthy ageing: the English longitudinal study of ageing” in the November 25, 2013 issue of the British Journal of Sports Medicine

The latest data from the Center for Disease Control states that the average lifespan in the United State is 78.6 years (1). A combination of lifestyle choices and genetics cause some people to have a higher quality of life compared to others. This is the concept of “healthy aging” and means not only the absence of clinical disease but also freedom from physical disability and preserved mental health (2)

The lack of physical activity is a crucial factor to healthy aging and ranks alongside tobacco, alcohol and obesity as a leading cause of reduced healthy life expectancy (3). Now a new study (4) has shed more light on the importance of physical activity to having a higher quality of life as we age.

In the study, 3,454 men and women between the ages of 54 and 72 participating in the English Longitudinal Study of Aging (5) were followed for 8 years. They provided data on their physical activity at the start of the study (6):

–        Inactive (no moderate or vigorous activity on a weekly basis)

–        Moderate activity at least once a week

–        Vigorous activity at least once a week.

They were then divided into four groups over the eight years:

–        Always inactive

–        Became inactive

–        Became active

–        Always active

The researchers defined “healthy aging” based on previous research (7) as having all of the following:

1.       Being free from major chronic disease

2.       Having no major impairment of cognitive function

3.       Having no major limitation of physical functions

4.       Having good mental health

“Good mental health” was based on recall tests (8) and the use of the eight-item Centre of Epidemiological Studies Depression (9) to assess depression. Disability was assessed based on perceived difficulties in both basic (difficulty dressing, including putting on shoes and socks) (10) and instrumental (difficulty preparing a hot meal) activities of daily living (11).

Finally, physical functioning was objectively assessed using walking speed measured over an 8-foot long course, with walking speed greater than 0.6 meters/second used as a threshold to predict poor health and function (12).

Over the 8 years of follow-up, the researchers noted a direct relationship between physical activity and healthy aging. Specifically, those engaged in moderate or vigorous activity were 3.1 and 4.3 times more likely to be healthy agers, respectively, in comparison with inactive participants (p < 0.001). What’s more, they noted that even those who were initially inactive but became active were 3.5 times more likely to be healthy agers (p < 0.001), demonstrating that it’s never too late to start exercising as a way to improve quality of life.

For the researchers, “A reduction in physical activity may be one of the first indicators of the disease onset”, that “a sustained level of physical activity in older age is associated with improved overall health in participants surviving over an 8-year follow-up” and that “this study supports public health initiatives designed to engage older adults in physical activity, even those who are of advanced age.”

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY.  You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com

Reference:

1.       “Life Expectancy” posted on the CDC website

2.       Rowe JW, Kahn RL. Successful ageing. Gerontologist 1997;37:433–40

3.       Lee IM, Shiroma EJ, Lobelo F, et al. Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. Lancet 2012;380:219–29.

4.       Hamer M. Taking up physical activity in later life and healthy ageing: the English longitudinal study of ageing. Br J Sports Med 2013 Nov 25. doi: 10.1136/bjsports-2013-092993. [Epub ahead of print]

5.       Study details available on the Institute for Fiscal Studies (United Kingdom) website

6.       Hamer M, Molloy GJ, de Oliveira C, et al. Leisure time physical activity, risk of depressive symptoms, and inflammatory mediators: the English Longitudinal Study of Ageing. Psychoneuroendocrinology 2009;34:1050–5

7.       Sabia S, Singh-Manoux A, Hagger-Johnson G, et al. Influence of individual and combined healthy behaviours on successful aging. CMAJ 2012;184:1985–92.

8.       Wilson RS, Leurgans SE, Boyle PA, et al. Neurodegenerative basis of age-related cognitive decline. Neurology2010;75:1070–8

9.       Steffick DE. Documentation of affective functioning measures in the Health and Retirement Study (HRS/AHEAD Documentation. Report DR-005). Ann Arbor, MI:Survey Research Center, University of Michigan, US. 2000

10.   Katz S, Downs TD, Cash HR, et al. Progress in development of the index of ADL. Gerontologist 1970;10:20–30

11.   Lawton MP, Brody EM. Assessment of older people: self-maintaining and instrumental activities of daily living. Gerontologist 1969;9:179–86

12.   Studenski S, Perera S, Patel K, et al. Gait speed and survival in older adults. JAMA 2011;305:50–8.

©2014 Reposted with permission from NOW University. This article can be found at http://www.now-university.com/Library/HealthyAging/099761.htm?cat=

Dr. Christopher’s Extended Cleanse

by Dr. Mom

I often recommend this cleanse as an effective, mild way to cleanse and strengthen the body whether someone is dealing with long-term health problems or just wants to increase his health.

This cleanse involves 4 formulas:

LB/Lower Bowel Formula
LG/Liver Gallbladder Formula
Kidney Formula
Blood Cleanser

We start with the first three formulas, using them for two weeks before adding in the fourth formula. The reason for this is that we need to make sure the eliminatory channels are all working before we add in the fourth formula.  The fourth formula is a blood cleansing formula – if we do not have all of the eliminatory channels functioning correctly, then as toxins are dumped from the blood, they are sent to a liver which is already in over-load and cannot handle any more toxins, so it gets thrown back into the bloodstream.  If we make sure the channels of elimination are open, then the body can eliminate the toxins as they are being released.

The recommended dosage for the first three formulas are 2 capsules three times per day.  However, when I do this cleanse, I take three capsules twice per day.  The reason I changed it is because you need to allow at least 20 to 30 minutes in between each dose.  If you took all three formulas together it would not hurt you, but it would not be as effective because the body would have to divide its energy between all of the different areas of the body.  It would have to send some to the liver, some to the lower bowel, some to the kidneys, etc.  If you allow time between each dose, then the body can concentrate on one area at a time.  For instance, when you take the lower bowel formula, the body can concentrate all of its energy on the lower bowel, making it much more effective.  So, you can see why I take each twice per day instead of three times per day – it just reduces the number of times I need to be taking capsules.

Now, the recommended dose works fine for the LG and the Kidney formula, but the dosage for the LB has to be adjusted to what you need specifically.  If you are eating 2 to 3 meals per day, then you should be having 2 to 3 bowel movements per day – if not, you are constipated. When an infant is born, it is normal to nurse them and then they fill their diaper – in with the new, out with the old.  We should still function like that.  So, with the LB, we take as much as we need to get 2 to 3 comfortable bowel movements per day.

After two weeks on the first three formulas, we add in the Red Clover/Blood Cleansing formula.  Dr. Christopher recommended that we take these formulas six days a week and then rest on the seventh.  He also recommended that we do this cleanse for six months and then rest on the seventh.  At that point we can re-evaluate where our health is and whether we need to do it again.

© 2014 Natures Warehouse

Liver and Gallbladder

Formerly Barberry LG

Usages:

If the liver is particularly congested, we suggest the liver-gallbladder formula which contains the herbs:  barberry, wild yam, cramp bark, fennel seed, ginger, catnip and peppermint. This combination will aid in purifying the blood stream. For if the bile does not flow freely into the intestinal tract, it goes directly into the bloodstream and circulates throughout the system causing a toxic condition known as cholemia [causing] indigestion, sluggishness, fever, fatigue, constipation, upset stomach, chills, and vomiting [which are] among some of the symptoms. In addition to the above formula, the castor oil fomentation may be used over the liver. This will open the constipated capillaries within the liver.

Excesses in eating and drinking should be avoided. If gallstones are present and the ducts are blocked, bile may be forced back into the liver and enter into the bloodstream. The skin may take on a jaundiced color. Ultimately, the bile is excreted through the urinary tract. The urine is often dark red or amber color and is very concentrated. Clay color stools are another symptom. During a time of a gallbladder inflammation, heavy eating should not be done. Fruit and vegetable juices are recommended along with the liver-gallbladder herbal formula. The bowels should be kept open and unconstipated through the use of the lower bowel formula [called] Lower Bowel. Olive oil (2 tablespoons, 3 times a day) should be taken to lubricate the bile ducts. Our hydrangea root formula, made with 1 quart of apple juice and one ounce of hydrangea root soaked together for three days in a cool place and taken in two ounce doses during the three day cleanse, is capable of dissolving stones anywhere in the body. Light, more frequent meals are preferred over large heavy ones.

Dosages:

Suggested dose: 1/3 Cup or one or two capsules or tablets, 15 to 20 minutes before a meal.

Ingredients:
Barberry                          
Wild yam
Cramp bark
Fennel seed
Ginger
Catnip
Peppermint

Testimonials:

1.   Liver Transplant Avoided: A 45-year-old man scheduled for a liver transplant took 6 capsules of the Liver and Gallbladder combination three times a day and drank 1/2 gallon of carrot juice each day while waiting for the operation. Four weeks later after a medical exam, he was removed from the waiting list because of his marked improvement (others needed the transplant more than he did). -R.C., Provo, UT [D. Christopher]

2.   Polymyalgia: H.M. of Martha’s Vineyard developed Polymyalgia (pain and stiffness of the muscles) later in life, after her doctor put her on drugs. [The] doctor put her on prednisone to ease pain. However, after two years on this drug, she couldn’t walk. She started taking herbs, trying to find relief. She took Dr. Christopher’s Liver and Gallbladder formula, with Marshmallow and Astragalus for two and half weeks and started feeling better. She started walking again, and her sedimentary rate (lab work) dropped from 74 to 11. Two years later she only has problems with her knees. [D. Christopher]

Useful in Treating:

*Gallstones
*Liver
*Vomiting

©2014 Used with permission from http://www.herballegacy.com.
This article can be found at: http://www.herballegacy.com/Liver_and_Gall.html

February 2014

“Good health and good sense are two of life’s greatest blessings.” – Publilius Syrus