40 is the new 20 - Need Help with that?
As we age, we have a tendency to be more accepting of conditions such as muscle and joint soreness or general fatigue. Whilst it is unfortunately false hope that being 40 is like being two 20 year olds, there are lots of things we can do to help our bodies feel a lot better.
How to Increase Energy Levels?
Fatigue is not just a sign of being older and busier. It is often your body’s way of indicating something is not quite right.
Fatigue may be caused by:
Nutritional Deficits eg. Low protein, vitamins, minerals, nutritional oils, etc.
Viral infections – eg. Glandular fever
Digestive dysfunction can lead to nutrient depletion and colonization of the small intestine with inappropriate bacteria (which generate “internal toxins” which inhibit energy production)
Medications: - Several medications are known to interfere with energy production, cause sedation or impair nutrient that are vital to energy production.
Today with the nutritional value of our food depleted coupled with our busy lifestyles means that many of us simply aren’t getting all the nutrition we need. Symptoms indicating you are low in nutrients range from fatigue through to hair loss.
The B group vitamins are important for energy production in your body. If you are low in vitamin B you might exhibit some of the following symptoms :- cracks in the corner of mouth, crevasses or other problems with your tongue, mouth ulcers, poor sleep and limited dream recall, dermatitis type conditions on your face and body. Whilst we have supplements available, if possible you can increase vitamin Bs from food sources. For example salmon is a good source of B1, B3, B5 B6 and B12
Zinc is also important for energy production in the body. Zinc deficiency has been a associated with chronic fatigue and lethargy. NZ soils are deficient in zinc, which makes it difficult for us kiwis to get the required amounts from our diet. Signs of low zinc might be white marks on the nails, repeated coughs and colds, unhealthy looking skin, slow wound healing. Zinc is found in seafood (especially oysters), lean red meat, chicken, wholegrain cereals, beans, lentils and seeds, and dairy products. There are also supplements available. Men and teenage boys have a particularly higher need for zinc. Ask us about a FREE zinc test, it only takes a few minutes.
Co-Enzyme Q10 plays a vital role in the body’s production of energy. Symptoms of low Co-Enzyme Q10 include fatigue and aching muscles. Although foods such as broccoli, dark leafy greens, nuts, fish, shellfish, pork, chicken and beef, are good sources of CoQ10, it has been estimated they deliver only about 2 to 5 mg of CoQ10 daily, not enough to sustain adequate blood levels of CoQ10. Supplements are available.
CoQ10 Typical Daily Dosages
General Health 30-100 mg
Heavy Exercisers 90-160 mg
Family History - Heart Problems 60-160 mg
Mild Heart Problems 100-200 mg
If Taking Statin Drug 200-300 mg
Other Nutrients that might cause fatigue when low:
Essential Fatty Acids
If you are having a problem with general energy levels, talk to us.
To Road to Quicker Post Exercise Recovery…
What is DOMS?
This is the classic delayed onset muscle soreness (DOMS), which tends to kick in from as soon as six to eight hours post-exercise, and peaks around the 48 hour mark, though there is much individual variation of this timeline. And while lower body soreness tends to be more inhibiting and memorable, the phenomenon certainly isn’t limited to the legs. DOMS can occur anywhere in the body that has recently been exposed to unfamiliar or intense physical activity.
It is not age or strength related – even body builders get DOMS!
What Causes DOMS?
Despite popular beliefs, it’s not lactic acid or any other toxic bodily waste product. DOMS appears to occur due to connective tissue microtrauma or tiny tears in your muscles. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. So it’s just a sign that your muscles are adapting to your fitness regime and in doing so are getting stronger.
Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program,
Static stretching or warming up the muscles does not prevent soreness.Although this is certainly recommended to stop you from a partial or full tear of muscles, so still warm up!
The use of correctly fitted, medical-grade, graduated compression garments such as socks and calf sleeves during the workout can reduce muscle oscillation and thus some of the micro-tears that contribute to DOMS.
Nutrition can be used to assist with the effects of DOMS.
Branched-Chain Amino Acids (BCAAs)
BCAAs (eg, isoleucine, leucine, and valine) have been heavily researched for their potential to mediate muscle damage and soreness. In addition to muscle damage, leucine is also being researched for its role in preventing muscle loss, which many argue is also part of the recovery process—especially from resistance training The studies indicate that leucine and the other BCAAs, may be effective at minimizing the symptoms associated with muscle damage. Some studies indicate that the addition of Taurine (2g three times daily two weeks before intensive exercise period as well as BCAAs may further enhance prevention of DOMS.
Some studies indicate that fish oil supplementation may be effective at offsetting the soreness and inflammation that results after intense, damaging exercise.
Studies suggest that magnesium may play an anti-inflammatory role and therefore may assist with decreasing inflammatory response after exercise.
The soreness usually disappears within about 72 hours after appearing. If treatment is desired, any measure that increases blood flow to the muscle, such as low-intensity activity, massage, hot baths, or a sauna\visit may help somewhat.
Counterintuitively, continued exercise may temporarily suppress the soreness. Exercise increases pain thresholds and pain tolerance.
NSAIDs such as ibuprofen or diclofenac may be useful for 3 days for a particular injury, but are probably best avoided and certainly are no help long term. Consider natural anti-inflammatories such as ginger, MSM, Curcumin or a topical cream with peppermint to stimulate bloodflow such as Anti-Flamme.
Improve Joint Stiffness
Stiff, achy joints are often associated with old age, but joint problems aren't the exclusive domain of pensioners.
Don’t ignore the niggles - Though not always the case, joint problems can often get worse if not treated properly - and quickly - so don't ignore those troublesome niggles that won't go away and wait until you're in constant agony or can no longer move properly to ask for help.
Rehabilitation is vital After injury, the body has a weakness. It might be a muscle tear, a ligament sprain or a joint injury, but that injured part will be weaker than it was previously. Rehab allows the injured body part to become stronger than what it was, to prevent further re-occurrences or further injury.
Don’t skip warm-ups- Exercise is vital for keeping the whole body, including joints, healthy - but exercising sensibly is vital too. Warming-up is incredibly important.
Joint-friendly fuel - What we put into our bodies plays a role with joint health too. A balanced diet, with plenty of vitamins, minerals, iron, protein and calcium, helps keep bones and soft tissues in good knick. Omega-3 fatty acids are particularly important for joint health, as they have anti-inflammatory properties. Hydration is also important, as it contributes to keeping joints lubricated, as well as supporting muscle function - which in turn, support the joints - and helps maintain good circulation.
Glucosamine is the main building block for making joint cartilage. It is no surprise then that clinical studies have shown that taking glucosamine increases joint cartilage and reduces joint pain. Studies show that the effectiveness of glucosamine in relieving joint pain is as good as, or even better than ibuprofen, after as little as four weeks of treatment. Plus it is much safer than ibuprofen.
SAMe ((S-Adenosylmehtionine, pronounced “Sammy”) is a natural substance that is normally present in joints, but has been shown to be deficient in people with osteoarthritis. This is important, because SAMe helps to give cartilage its “gel-like” consistency which helps to cushion the joints.