Want to increase your longevity? If yes, then speed up your weight-lifting routine as a new study suggests muscle power might be key to long life.
The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement. “Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter,” said study author Claudio Gil Araújo, Professor at Exercise Medicine Clinic — CLINIMEX in Rio de Janeiro, Brazil.
“Our study shows that people with more muscle power tend to live longer,” Araújo said.
For the study, the team enrolled 3,878 non-athletes, aged 41-85 years, who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016. The average age of participants was 59 years, five per cent were over 80 and 68 per cent men.
The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex. During a median 6.5-year follow-up, 247 men (10 per cent) and 75 women (6 per cent) died, according to the study.
Muscle power start decreasing after 40 years of age. “We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo.
The researchers suggest multiple exercises for the upper and lower body, weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it) may increase muscle power.
5 natural ways to fight non-alcoholic fatty liver disease
According to the WHO, liver disease is the 10th most common cause of deaths in India. Gone are the days when liver disease was only associated with the consumption of alcohol. With the increased prevalence of obesity and metabolic diseases such as diabetes, non-alcoholic fatty liver, which leads to hepatitis and eventually cirrhosis, is an emerging problem. More than a million new patients are diagnosed with liver cirrhosis every year globally, and the major causes for it are non-alcoholic fatty liver disease (NAFLD) and hepatitis B and C. Epidemiologic studies suggest the prevalence of NAFLD in nine per cent to 32 per cent of the general population in India. Dr Palaniyamma D., Medical Advisor, The Himalaya Drug Company, says people who are overweight or obese and lead a sedentary lifestyle are at risk of NAFLD. The prevalence is especially common in those who eat highly processed food. The five best foods to be included in the diet to regulate this condition are:
Greens: Green vegetables such as broccoli, spinach, cabbage, and sprouts help in general weight loss by preventing fat build-up in the liver.
Oatmeal: Oats are packed with dietary fibre and help a person feel full for a longer period, thus serving as a filling breakfast or snack and increasing the body’s energy levels.
Sunflower Seeds: These seeds are high in the antioxidant vitamin E, which helps protect the liver from further damage, and are a healthy snack for munching in between meals.
Garlic: This popular flavour-enhancing ingredient helps burn extra fat, which in turn helps in reducing weight.
Fish: Rich in omega-3 fatty acid, fish is an excellent food that improves liver function and reduces inflammation.
If NAFLD is detected and managed at an early stage, it is possible to reduce the amount of fat in the liver and prevent the condition from worsening.
Adopting a healthy lifestyle is the first step towards managing NAFLD. Reducing weight, eating healthy, exercising moderately, and avoiding alcohol can reduce the risk of NAFLD. Consuming alcohol does not cause NAFLD, but it can worsen the condition.
Medicines can be useful in managing the symptoms associated with this condition. Using medications that have natural ingredients can restore the functional efficiency of the liver. Formulations containing natural ingredients such as The Caper Bush (Himsra) and Chicory (Kasani) improve the functional efficiency of the liver, protect the liver structure, boost liver health, and remove toxins from the body.
The liver carries out various functions that are critical for good health. It helps break down food, purify blood, build proteins, remove harmful substances, balance hormones, and store energy. Hence, it is advisable to consume a healthy diet and supplements containing herbal ingredients that help the liver metabolise foods, eliminate waste, and balance hormones.
Diet to help you fight symptoms of skin allergies
Adopt these guidelines manage your allergies: From consuming at least two tablespoons of flaxseeds daily to practising stress relaxation techniques or meditating.
Skin allergies are common and are characterised by red skin rashes or bumps. Some are caused by allergens induced by exposure to foods, medications, and insect stings, but the large majority of cases are not specific to any cause. Adopt these guidelines to fight symptoms and manage your allergies.
- Essential fatty acids are responsible for healthy cell membranes, which act as barriers to harmful things, as the passageway for nutrients to cross in and out, and for waste products to get in and out of the cell. The best-known essential fatty acids are omega-3 and omega-6, which must be in balance for good health (and good skin). Though we all seem to get enough omega-6, most of us lack omega-3s. Some good sources are fish, walnut, and flaxseed oil. Consume at least two tablespoons of flaxseeds daily. You could sprinkle it on your salad after roasting it.
- Vitamin C has been shown to decrease production of histamine, reducing immediate allergy potential. Vitamin C helps relieve allergic symptoms and prevent inflammatory reactions by providing an anti-histamine-like effect.
- As tension and stress usually make allergies worse, practice stress relaxation techniques or meditate.
- People who are prone to allergies must look carefully at their intake of foods such as berries, raisins, prunes, nuts, seeds, shellfish, soybean and gluten. The right detoxification programme and correction of any liver problems can be extremely helpful for such individuals.
- It is important to remember that what you eat reflects on your skin. Your skin requires the right kind of fatty acids, vitamins and minerals. When we improve our diet, these nutrients take time to reach the skin.
- So, once you bring about the required alterations in your diet or go on a restricted elimination diet, don’t expect a miracle. In addition to the diet and vitamins, you may need your physician’s help, to check if you have any severe infection or a specific allergy.
4 Surprising Pre-Workout Foods
We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.
Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.
Chicken Noodle Soup
Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.
That afternoon cup of joe may not be such a bad idea, especially if you plan on hitting the gym after work. A 1992 study published in the British Journal of Sports Science found that runners who drank a small amount of coffee before running 1,500 meters on the treadmill ran 4.2 seconds faster than those who took a placebo. The coffee drinkers also experienced enhanced oxygen intake.
The leafy green that’s often just used as a garnish has some surprising muscle relief powers, too. The antioxidant-rich watercress has been proven to prevent DNA damage caused by high-intensity exercise. A British Journal of Nutrition study also found that eating watercress two hours before a workout provides the same benefits as consuming it for eight weeks.