Playing a single 18-hole round of golf or completing 6 km of Nordic walking or simply walking can significantly improve direct cognitive function in older individuals, according to a recent study published in BMJ Open Sports and Exercise Medicine.
An international team of researchers from the University of Eastern Finland, the University of Edinburgh and ETH Zurich set out to investigate the immediate effects of three different cognitively demanding aerobic exercises on cognition and related biological responses in older, healthy adults.
The study involved 25 healthy older golfers aged 65 years and over who took part in three different acute bouts of aerobic exercise: an 18-hole round of golf, a 6km Nordic walking session and a 6km regular walking session. Each exercise was performed in a realistic environment, with participants maintaining their typical pace, which is equivalent to brisk walking.
Cognitive function was assessed using the Trail-Making Test (TMT) A and B, a commonly used tool for evaluating cognitive function in older adults. The TMT-A test measures lower cognitive functions, such as attention and processing speed, while the TMT-B test measures more demanding executive functions, such as the ability to switch tasks. In addition, blood samples were collected to measure the levels of brain-derived neurotrophic factor (BDNF) and cathepsin B (CTSB). Both have been suggested to reflect the benefits of exercise in the brain. Participants also wore fitness monitoring devices to record exercise-specific data such as distance, duration, pace, energy expenditure and steps. An ECG sensor with chest strap was used to measure heart rate.
The study showed that a single session of one of three exercises – 18 holes of golf, 6 km of Nordic walking or 6 km of normal walking – improved lower cognitive function as measured by the TMT-A test in older adults, although no Significant effects were observed on the levels of BDNF and CTSB. Furthermore, Nordic walking and regular walking were associated with improved executive functions measured with the TMT-B test.
Previous research has shown the potential cognitive benefits of acute bouts of aerobic exercise, with factors such as exercise intensity, duration and type influencing the degree of improvement.
“These findings underscore the value of age-appropriate aerobic exercise, such as golf, Nordic walking, and regular walking, in maintaining and improving cognitive function in older adults. Previous research has shown that exercise also shows promise as a potential strategy for people who suffer from cognitive problems.” decrease,” says Julia Kettinen, the first author of the article and doctoral researcher in sports and exercise medicine at the Institute of Biomedicine, University of Eastern Finland.
Have you ever wondered what we can learn about bone health from our ancestors? I have. And I do so now as I reflect on my recent interview with Ayurvedic master and bestselling author Acharya Shunya. In this interview, I ask Acharya to discuss the ancient Vedic perspective on the connection between emotional stress, worry, anxiety and osteoporosis. What I learn can help every part of all of us: our body, our mind, and our soul!
Ayurveda is the 5,000-year-old health science from India and the subject of Acharya’s award-winning book: Ayurvedic lifestyle wisdom. As a master of Ayurveda, Acharya confirmed my decades-long clinical observation that stress, worry and anxiety weaken the bones. And to take it a step further, Acharya weaves deep yet practical, age-old solutions into our discussion to calm anxiety and restore balance. She graciously offers several time-honored self-awareness exercises for the mind and body to calm our worried, anxious minds and promote physical, emotional, and mental balance throughout the body. My interview with Acharya will soothe, uplift and inspire anyone who harbors concerns or outright fear about osteoporosis.
This inspiring interview with Acharya Shunya will air on October 5, 2023. I offer it to you with the confidence that you will find many useful bone-strengthening pearls of wisdom from the ancient science of Ayurveda. Let’s set the stage with a few cross-cultural observations so you can get the most out of this interview.
Fear, Worry and Bones: A Glimpse of Ancestral Wisdom
Thousands of years before modern-day neuroscientists like Dr. Candice Pert discovered the ’emotion molecules’, the ancient health sciences of both India and China codified the impact of emotions on health.
Through keen observation of nature and a deep spiritual awareness, ancestral wisdom-based medical systems such as Ayurveda and Traditional Chinese Medicine (TCM) stated that mental stress and negative emotions, especially fear, and the associated concerns for children, created a system-wide imbalance. Negative emotions, they explained, weakened the entire body system and especially eroded the strongest of all tissues: the bones.
Traditional Chinese Medicine (TCM)
As the famous Qi Gong Grandmaster, Dr. Nan Lu, once told me as we squeezed into a crowded elevator in his office in New York City: “Susan, you will never solve the problem of osteoporosis because osteoporosis is directly related to fear and fear abounds in this culture.”
It turns out that ancient traditional Chinese medicine, like Ayurveda, developed a medical system based on five basic building blocks of life. In TCM these are fire, water, metal, earth and wood. Each element has its own set of qualities and responsibilities, each interacting with all the others, and each governing a particular meridian energy path.
This life-encompassing and life-explanatory TCM theory was known as the ‘Five Element Theory’. What’s interesting to me about this complex medical model is that these ancients felt that fear was the emotion most damaging to the bones. This negative impact was due to the pernicious effect that anxiety had on the kidney-adrenal meridian system – the energetic system that controls the bones. Even today, most traditional Chinese medicines for the bones are herbal formulas that treat kidney dysfunction.
The ancient health science of Ayurveda
And then there is Ayurveda, the ancient medical system that fascinates me most. Ayurveda, like traditional Chinese medicine, views the body-mind-spirit complex as one integrated unit. Like Traditional Chinese Medicine, Ayurveda is based on the principle of balance and harmony within body, mind and spirit. Changes to a specific part of the system have consequences for the whole. As you’ll hear in my interview with Acharya Shunya, Ayurveda also links osteoporosis to anxiety and worry.
The Ayurvedic model also contains five basic building blocks of life. These are space, air, fire, water and earth. When discussing human health, these five elements are summarized in three ‘doshas’, that is, three different energy patterns or constitution types. These ‘doshas’ or constitutional types are ‘Vata’, associated with the elements of air and space, ‘Pitta’, associated with fire and water, and ‘Kapha’, associated with the elements earth and water.
As Acharya and I discuss the connection between anxiety and osteoporosis, you will see that a certain body type, Vata, is more prone to developing osteoporosis. Comprised of air and space elements, Vata is quick-moving, drying and changeable like the wind, and prone to worry and anxiety. (So my blog title refers to the “wind of worries.”)
Having some degree of ‘Vata’ imbalance myself, I notice bouts of worry when I step back and quietly observe my thoughts. I feel the ‘winds of worry’ and have come to realize that when I focus my attention on them, they become stronger. However, if I relax and take a few deep breaths and then consciously focus my attention on more pleasant thoughts, the wind of worry disappears. I have come to realize the power of choosing what I want to focus my attention on. What about for you? Have you ever felt the “wind of worry” and if so, how do you deal with it?
What is your constitutional balance in the Dosha?
In preparation for this interview with Acharya Shunya, let’s return to the topic of ‘doshas’ or constitutional types and lay a little groundwork for the interview.
Below you will find a chart showing the typical properties of each dosha constitution type. Most of us have some traits of each dosha, of which one predominates. Those of us who exhibit more “Vata” qualities are more prone to developing osteoporosis. In preparation for the upcoming broadcast of my interview with Acharya Shunya, please take a moment to review the schedule below. How many characteristics of each body type describe you?
If you are part of my ‘Thin and Worried Tribe’, or are otherwise concerned about your bone health, Acharya’s talk on the ancient health science of Ayurveda will provide you with simple exercises to help you transition from worry and anxiety to fear-free, self-reliance in to map. powerful mindfulness. I’m charting that path for myself – why not join me?
More information about Acharya Shunya and Ayurveda:
Her website: awakensself.com
Her books:
Ayurveda lifestyle wisdom: A complete recipe to optimize your health, prevent diseases and live with vitality and joy, Sounds true, 2017.
Sovereign self:Claim your inner joy and freedom with the empowering wisdom of the Vedas, Upanishads and Bhagavad Gita, Sounds true, 2020.
Shout like a goddess: Every woman’s guide to becoming unapologetically powerful, prosperous and peaceful, Sounds true, 2022.
I am Dr. Susan E. Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational coach speaker. Learn my proven 6-step natural approach to bone health in my online courses.
Article reposted with permission from Dr. Lani Simpson: https://lanisimpson.com/blogs/news
Article Summary:
• Fractures can be a sign of poor bone health, although they are common.
• Bones are living tissues that require a balance of resorption and formation to remain healthy.
• Factors that can contribute to poor bone health include age, gender, genetics, diet and lack of physical activity.
• Osteoporosis is a common condition that can lead to weakened bones and an increased risk of fractures, especially in older women.
• Maintaining good bone health throughout life is important to prevent fractures and other bone-related problems.
• Tips for maintaining good bone health include getting enough calcium and vitamin D, doing weight-bearing exercises, and avoiding smoking and excessive alcohol consumption.
• Regular bone density examinations can help assess the risk of fractures.
Trauma fractures
Fractures and bone health. Trauma fractures result from the direct, physical impact of an event, such as falling off a ladder, being injured in a car accident, or falling while playing pickleball.
Unlike osteoporosis-related fractures, trauma fractures are not necessarily associated with an underlying weakness in the bones. They occur because the bones cannot withstand the amount of force placed on them by the trauma event. Doctors and patients must determine whether or not bone health contributed to the extent of the fracture.
The fact that there was trauma does not necessarily mean that the bone is healthy.
In short
if you have significant fractures, you should have a bone density test (DXA).
Of course there are gray areas. Osteoporosis can predispose some people to breaking a bone with less trauma than would be expected. It is important to find out the details of activities or life events that result in broken bones and health problems. This information can influence medical decisions and life activities.
Stress fractures
Stress fractures are generally classified into the trauma category due to the repetitive pounding of an activity. For example, running causes physical stress that can cause hairline fractures over time. But a stress fracture can also be an alarm signal for low bone density or poor bone quality (TBS test). It’s one thing if a stress fracture occurs in someone training for and running a marathon. There may be other problems if it happens after a long walk.
Not always visible
Stress fractures are not always visible on X-rays. An MRI or CT scan may be required for confirmation. Seek this type of examination if it appears that the affected area has not healed after three to four weeks. If you or someone in your life is experiencing repeated stress fractures (or a fracture that appears to be of questionable origin), consider having a precision bone density test (DXA) to further investigate the problem.
Insufficiency Rupture
Please note: ‘Insufficiency fracture’ is a term you may encounter in medical reports. These are only seen in severe bone cases. Insufficiency fractures, sometimes called a ‘subtype’ of a stress fracture, can occur without any trauma. These fractures occur due to loss of trabecular (porous) bone and are “caused by normal or physiological stress on weakened bone.” In other words, the bone is so weak that it can collapse from the mere strain of body weight. Insufficiency fractures are only seen in extreme cases of osteoporosis or other bone pathology.
Osteoporosis-related fractures
Several terms are used to identify fractures caused by or associated with osteoporosis. This can be confusing when talking to your doctor or doing research online!
The following is a list of some names for osteoporosis-related fractures.
Please note that all of these terms basically mean the same thing:
Fragility fracture
Minimal or little traumatic fracturee
Low impact fracture
Osteoporotic fracture
World Health Organisation
The World Health Organization describes all osteoporosis-related fractures as ‘fractures'[s] caused by injury that would be insufficient to break a normal bone.” So while the above labels differ, they each describe bone fractures that fall under an “osteoporosis-related fracture.”
In other words, these fractures occur with minimal or no trauma from standing height or below.
This means that if you have osteoporosis, you could break a bone if you trip and fall to the ground or on the street. That’s a fall from a standing height, and if there is no underlying pathology, most people can fall that far without breaking a bone. (Although there are certainly cases where falls from standing height can have a significant impact, which is why it’s important to ask plenty of questions about a fracture).
Autumn examples
For example, if someone falls hard from a standing height and breaks their wrist, this does not necessarily mean that their bones are significantly weak. However, if the bones break into pieces or surgery is necessary, it is certainly possible that poor bone health was one of the reasons for the bone fracture. Therefore, have a bone density test done.
When my patients are unsure whether a recent fracture could be the result of osteoporosis, I sometimes ask them, “If this had happened when you were twenty-five years old, do you think you would have had a fracture?” If you answer “no” to this question, it is an indication that their fractures may not be the result of specific trauma and that further investigation is needed.
Your bones have to carry you for a lifetime
There is so much to know about your bones. A diagnosis is of utmost importance, and if you have suffered a significant fracture, you can help yourself by learning all you can from reliable sources.
There is no specialty in osteoporosis and most doctors of any persuasion are not specialists. If you haven’t suffered a fracture and are diagnosed with osteoporosis with a bone density test (DXA), consider yourself lucky. Learn everything you can to see if your fracture risk matters.
Therapy
Most doctors tend to “treat” the bone density test and recommend a bone medication without doing proper lab work. Alternative doctors may recommend a simple supplement program, but they too are not experts at reading bone density reports and ordering proper lab work.
In both cases, your bones were not fully evaluated.
Lupus can be difficult to diagnose and even harder to live with. However, with the right treatments, you don’t have to suffer. At Arthritis and Osteoporosis TreatmentCenter, we are here to give you all the information you need to manage your pain and get back to doing the things you love. Take the quiz below and learn more about lupus so you can start treatment right away.
What is lupus?
Lupus is an autoimmune disease that causes the body to mistake healthy tissue for harmful viruses or bacteria. As a result, the body produces antibodies that attack, damage and destroy healthy tissue. This results in chronic pain and inflammation for patients suffering from the disease.
Can men get lupus?
Anyone can be diagnosed with lupus at any time, but the average age of those diagnosed is between 15 and 44 years. About 90 percent of patients currently living with lupus are women. Because of this, there is a myth that men do not get the disease. Men can get lupus, and research shows that their symptoms can be even more severe.
What are the symptoms of lupus?
Symptoms of lupus can be difficult to distinguish from those of other autoimmune diseases. Patients with the disease typically suffer from joint or muscle pain, stiffness, or swelling. It can also cause recurring fever, increased fatigue, and painful breathing.
There are also several physical indicators of lupus, including hair loss. Patients often experience a red, flaky rash on their nose, cheeks, or other parts of the body. Additionally, lupus can result in dry mouth or recurring sores.
How Long Do Lupus Flares Last?
Patients suffering from lupus experience worsened symptoms during periods known as flare-ups. These flare-ups can occur at any time and last one to three weeks. Symptoms can be mild or severe, and these episodes are often caused by sun exposure and physical or emotional stress.
Treatment options for lupus
Although there is currently no cure for lupus, there are many treatment options and effective lifestyle changes that minimize painful symptoms and prevent flare-ups. Hydroxychloroquine is the mainstay of therapy for preventing disease progression and organ involvement. Other disease-modifying antirheumatic agents are also used to treat various disease manifestations. The advent of biologics such as Benlysta and now Saphnelo have been game changers in managing lupus.
It is also recommended that lupus patients exercise regularly and avoid prolonged sun exposure to prevent flare-ups. Visit your rheumatologist often and follow an anti-inflammatory diet consisting of fruits, vegetables, whole grains, and oily fish to reduce painful symptoms.
Schedule an appointment at our Orange Park office in Jacksonville, Florida
If you are having trouble managing your lupus symptoms, make an appointment with one of our experienced lupus doctors. At AOTC we ensure that you receive the specialist care you deserve. Schedule an appointment with our rheumatologists in Jacksonville, FL today.
Lupus Self-Assessment Quiz
Still not sure if an appointment with an arthritis doctor is right for you? Answer these questions to find out if it’s time to discuss your symptoms and treatment options with a rheumatologist.
Each year, approximately 2 million people in the United States suffer from a shoulder tear injury. Recovery can vary from a few weeks of rest to surgery, depending on the severity of the tear. Treating shoulder injuries is crucial to ensure that the muscles and connective tissue can heal properly, ensuring your strength and mobility in the future.
How to treat a shoulder tear
The first thing you should do is seek medical attention. Torn shoulders can be incredibly painful, but milder tears may not immediately send you to a doctor. However, if left untreated, even mild shoulder tear injuries can lead to bigger problems later.
Once you receive the correct diagnosis, you can begin healing your shoulder injury based on the doctor’s recommendations. These may include:
Shoulder tear extends
Shoulder stretches can help repair damaged muscles and restore your range of motion. Your doctor will recommend specific exercises designed to help your shoulder heal without worsening your injury.
Anti-inflammatory drugs
Inflammation is your body’s natural response to trauma, but it can also worsen pain after a shoulder injury. Your doctor may recommend that you take anti-inflammatory medications, also called nonsteroidal anti-inflammatory drugs or NSAIDs.
Brands like aspirin and ibuprofen can provide over-the-counter relief from pain and swelling; However, you should consult your doctor to ensure that the medications you are considering do not conflict with a health condition or the current prescriptions you are taking.
Surgery
Although considered a last choice for many patients, shoulder surgery is sometimes necessary. During your consultation with one of the experts at Bone & Joint Specialists in Indiana, you will discuss your complaints and options with an orthopedic expert. They will determine whether surgery provides the most comprehensive repair and which surgical method is best for your injury.
Schedule a shoulder tear consultation
To learn more about treatment options for your shoulder tear, contact bone and joint specialists today. You can find offices in Highland, Hobart and Valaspario, IN. Click here to send a message or make an appointment.
For the first time, AHF2024 will feature electronic posters and multimedia presentations covering all aspects of hip arthroplasty. Prizes will be awarded to the highest scoring entries.
We accept the following submission formats:
ePoster: Inclusion in the electronic ePoster section at the symposium, as well as inclusion on the AHF website and in the electronically published proceedings of the AHF 2024 Innovation Symposium.
Video/Media: Recorded in the electronic video portion at the symposium, as well as recorded on the AHF website and shared online via AHF social media accounts.
We are now accepting submissions! Enter here: https://anteriorhipfoundation.com/call-for-submission/
Important data:
October 1, 2023 Abstract and video/media submissions open
February 28, 2024 Deadline for ePoster submission
March 31, 2024 Video/media submission deadline
April 15, 2024 Sending notices to submitters (no later than)
I am Dr. Susan E. Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational coach speaker. Learn my proven 6-step natural approach to bone health in my online courses.
