HIV Foundation Health Still muscles at 70 like at 30? Doctor will explain how to do it

Still muscles at 70 like at 30? Doctor will explain how to do it

Older people often do not do sports. However, this is exactly the wrong way to protect the joints. Because especially after a certain age, the muscles break down rapidly. That can be dangerous. But with simple training you can maintain your strength well into old age.

If you rest, you rust. There is a lot of truth in this banal wisdom – especially when it comes to muscles and joints. Those who are young have often integrated sport into everyday life as a matter of course. But with age, people often give up. That is fatal.

Because it is precisely at the age of three that there is a significant drop in performance, explains Karl-Dieter Heller, chief physician at the Orthopedic Clinic Duchess Elisabeth Hospital. The muscles begin to break down. Right here it is called to hold against.

The orthopedic surgeon is certain: “With good training, even as a 70-year-old, I can still have the muscles of a moderately trained 30-year-old. Because the healthy old person reacts to stimuli just like the healthy young person. “

If you don’t do anything, you lose your muscles. But: It can also be trained back quickly.

Muscles break down rapidly

From the age of 55 the muscles break down faster than before, from the age of 70 very quickly. “That means that by the age of 70, around 40 percent of muscle mass is lost if you do nothing,” explains Heller. Consequently, people lose strength, endurance and speed. A lack of mobility, coordination and balance increases the risk of falling.

That’s how much sport people should do in old age

An optimal exercise program in old age would be a combination of 60 percent endurance training , 30 percent training in flexibility and agility and 10 percent strength and endurance training (a combination of strength and endurance that trains the various muscle groups with little weight and a lot of repetitions.

“The prerequisite for intensive sporting activity is of course that it is safe for the doctor to stress the circulatory system,” adds the joint expert. The pulse should not exceed certain limits. This is especially true for the untrained.

Endurance training has the greatest health effect : 45 minutes three times a week. As a result, everyone slowly but continuously builds up muscles. If you want to supplement this with strength training, make sure that you do not fall into pressure breathing.

For muscle building Heller recommends an exercise program. Flexibility training is important to keep the joints flexible. For example, do swing, twist, or pendulum exercises three times a day for 15 minutes. The coordination can be trained through games, dancing or similar sports.

Nobody is too old to train

The skeletal muscles can be trained at any age, so that specific exercises can stop and reverse the loss of muscles. Heller knows experiments that have shown: Even those older than 90 can build up muscles again – even if they no longer achieve the status of a 50-year-old.

“It is essential that the elderly remain active,” emphasizes the orthopedic surgeon. Regular exercise is no longer essential, but everyone should exercise.

At least avoid these inactivity traps, like

  • Escalators,
  • Elevators and
  • Treadmills.

Instead:

  • Better to go shopping on foot.
  • Use your bike instead of driving your car.
  • Practice demanding hobbies: hiking, swimming, dancing and gardening.

“That is what every old person can do excellently and he should do without technical aids,” explains Heller. If at all possible, the lawn mower should be pushed and it does not have to be a ride-on mower.

Strengthen muscles and joints to prevent falls

Sport and exercise in old age not only keep you fit, but also make a decisive contribution to falling prevention. Because older people in particular often fall down. On the one hand, this is due to the fact that your joints are no longer as stable. On the other hand, the muscles lose their strength.

When that all comes together and people also see and hear worse, it becomes dangerous. That means, according to Heller: “For this reason, training and sport are of inestimable value, especially for stopping aging.”

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At 20, 40, 60 and 70 years: how to eat healthily at any ageAt 20, 40, 60 and 70 years: how to eat healthily at any age

Sometimes the body needs more protein, sometimes more carbohydrates and after a certain age it should be less overall. If you want to eat healthily for a lifetime, you should always keep an eye on your age when shopping and cooking.

According to today’s recommendations, a healthy diet consists of plenty of fresh vegetables and fruit, good oils, as little industrially processed food as possible, economical consumption of animal products, white flour and sugar – from children to old people.

So there is only healthy and unhealthy diet, but no age-related diet. But: Over the years and depending on the situation in life, the need and utilization of nutrients change. And here age definitely plays a role. For example, the nutritionists at the University of California in San Diego have put together an overview of what to look out for .

This is what matters from 20 to 40:

The basal metabolic rate is highest in young adults, which means that the body consumes the most calories even without physical activity. At this age, many people can “eat what they want” without getting fat. At least at this age, the body forgives a few fast-food orgies and other antics.

In general, it is important to build up muscles, bones and connective tissue between the ages of 20 and 30 , also with the help of a sensible diet. Everyone can benefit from this basis in later years, when it is no longer so easy to maintain fitness.

In these years, special attention to nutrition requires more of a life circumstance for women: pregnancy.

Special dietary instructions for young pregnant women only

In addition to a diet full of high-quality nutrients and the natural avoidance of tobacco and alcohol , it is important to ensure an optimal supply of vitamins, minerals and trace elements so that the child develops well. Eating for two, on the other hand, is completely unnecessary and wrong.

Therefore, all expectant mothers should take folic acid in the first 3 months of pregnancy . Iodine tablets can also be useful. And vegans also have to pay attention to a number of micronutrients that they lack by avoiding animal foods: iron, zinc , calcium, vitamins B12, B2 and D as well as an appropriate intake of omega-3 fatty acids.

This is important from 40:

From the age of 40, the metabolism begins to slow down. While the body can usually break down too much sugar and carbohydrates by the age of 30, it loses this ability by the age of 40 at the latest. Suddenly, an unchanged diet is reflected in the stomach and hips.

Anyone who is only now finding an adequate diet can still set the course for a healthy future.

Anyone who has already eaten reasonably healthy should now pay more attention to the following elements:

  • Fruits and vegetables in bright colors – the antioxidants they contain act as cell protection with an antiaging effect in the body.
  • more whole grains on the menu
  • a (small) portion of red meat twice a week – good for building muscle , also important for women because of the prevention of iron deficiency
  • Vegetarians should pay particular attention to green leafy vegetables such as spinach, kale or Swiss chard.

Here are some things to watch out for in your 50s and 60s:

Now begins a dangerous age for cardiovascular problems such as high cholesterol and high blood pressure. Anyone who has neglected their diet and has not taken much exercise must expect type 2 diabetes .

It is now important to have a diet that keeps the blood sugar level stable and prevents deposits in the blood vessels. It should be low in cholesterol, high in fiber and slowly digestible carbohydrates, so:

  • lots of vegetables
  • little animal fat
  • no sugared soft drinks
  • little white flour products

In addition:

  • nuts
  • Good oils (olive, flaxseed)
  • Fish (omega-3 fatty acids and vitamin D)
  • Low-fat dairy products (calcium)

Changes in hormones accelerate the loss of calcium from the bones. The substitution of calcium plus vitamin D can now counteract the threat of osteoporosis . Because of the breakdown of estrogen during menopause , it occurs earlier and more frequently in women. But bone loss threatens men too.

An omega-3 supplement can benefit heart health if someone doesn’t eat sea fish. Omega-3 fatty acids stabilize the blood vessels.

Proper nutrition with 70 plus:

With age, various physiological and psychological changes occur that directly affect nutritional needs. The taste buds and appetite decrease, as does the desire to cook freshly and by yourself.

The body is less able to absorb and use many vitamins and minerals. With age, the digestive juices in the stomach change, reducing the absorption of iron, calcium, and vitamins B6, B12, and folic acid.

Long-term use of prescription drugs can decrease the absorption of certain nutrients.

Less calories, but not less nutrients

Seniors need fewer calories than younger people, but no fewer nutrients. Protein becomes important again in old age: it can delay muscle loss in old age, especially when combined with strength training.

As a rule of thumb, one gram of protein per kilogram of body weight per day . However, it should not be exclusively protein from meat, as it promotes inflammation, especially in the joints.

Because digestion becomes sluggish with age, fiber is important for the 70+ generation. A teaspoon of psyllium husks are a recommended alternative to the vegetables or whole grains that would be necessary for an optimal supply. To do this, seniors have to drink plenty, even if that is difficult for many.

Key Principles of Implant DentistryKey Principles of Implant Dentistry

Before your consultation with your dentist at implant dentistry san diego, you should know what to expect from your procedure. The main points of this article are the importance of soft tissue, bone, and implant placement. Occlusal contact is also a crucial point to consider. All these points should be carefully examined before treatment. The goal of your GP is to protect you and the staff. Before you go in for your appointment, ask yourself if you have any of these risk factors.

Bone

Whether the procedure is a flap-less or traditional surgery, it requires careful planning. In either case, a series of drills gradually enlarges the site of the implant. The final bur is slightly smaller than the implant itself, and it is placed with a torque-controlled wrench to avoid overheating the bone. The bone surrounding the implant is then reshaped to accommodate the new fixture.What is a Dental Implant Same Day Procedure? - Smiles By Julia Fort  Lauderdale Florida

Osteointegration occurs when the biomaterial that is used to support dental implants is osteoconductive. This material enables the dental implant to integrate with the bone surface. Histological studies have shown that implant surface contacts the host bone and initiates the healing process. The procedure follows a sequence similar to that of bone regeneration in fractures and small defects. It ends with “restoration ad integrum,” or the absence of scar tissue.

Soft tissue

The success of dental implants depends on the stability of soft tissue surrounding the implants. This stability is best achieved through proper diagnosis and surgical planning. Inadequate soft tissue evaluation can lead to improper placement of dental implants, which is detrimental to both patient and implant health. Soft tissue grafting can be performed to address these soft tissue concerns. Grafting techniques differ according to patient anatomy and morphology. The biotype of the gingival tissues is based on the morphology of the tooth, bone, and gum tissue. An underdeveloped biotype can lead to pocket formation. A biotype with thick, flat tissue may not be suitable for implant placement.

The graft site must provide adequate vascularisation for the graft. It must be rigidly immobilised and provide adequate hemostasis. The donor tissue must be large enough to facilitate immobilization and achieve the desired volume augmentation after secondary contraction. Soft tissue grafting should be performed before the bone grafting procedure. If soft tissue grafting is not possible, connective tissue autografts can be used.

Implant placement

If successful dental implant placement is the ultimate goal, then a modern dentist will implement reproducible treatment protocols, which will ultimately lead to more successful outcomes. There are five key principles of implant dentistry, including past medical history, examination, occlusion, dental imaging, fixed versus removable prosthodontics, and surgery. This article will discuss each of these concepts and their proven contributions to implant dentistry. You should consider implementing these principles into your practice, too.

While successful implant placement is crucial, it’s also the most challenging aspect. Implant placement can go wrong, causing the implant to misalign with the bone. This can lead to unnatural crowns, gum recession, and dark grey metal around the gum. Improper implant placement can result in poor oral health and failure. In order to minimize these risks, patients should follow oral hygiene and care instructions closely for the long-term success of their implants.

Occlusal contact

Occlusal contact is an important component of implant prosthesis and must be accounted for. Ideally, occlusal contact should occur over a flat surface perpendicular to the implant body and be centered over the implant abutment. Secondary occlusal contacts should be placed within one millimeter of the implant body’s periphery to reduce the moment loads. Contacts with the marginal ridges should be avoided, as they are the most susceptible to cantilever forces and should be recontoured to occlude with the central fossa.

When there is an occlusal disparity, the dentist can utilize articulating papers or ribbons to check the occlusion. While these devices leave a contact mark, they are not effective because they are too thick and don’t give enough information to detect an occlusal disparity. Further, the thicknesses of dental marking ribbons vary from 20 microns to 200 microns.

Maintenance

Among other things, the maintenance phase of dental implants entails various parameters and risk factors. During this phase, patients should be informed of the procedures and associated risks. This is because a maintenance procedure involves the continued replacement of a dental implant with a new one. Informed consent is the key to a successful maintenance process. Here are some of the most critical aspects of the maintenance phase. Read on to learn more about the important aspects of this phase of dental implants.

A typical dental implant maintenance visit should last approximately an hour. The dentist will check for any changes to the patient’s medical and dental history. Instrument selection is also important, to avoid trauma to the implant surface or peri-implant tissues. Although an increasing number of patients opt for dental implants, they should understand the challenges of their treatment and follow their recommendations for routine dental care. Listed below are some tips for maintaining dental implants:

Complications

There are a number of complications associated with dental implants. While these complications are relatively rare, they can still occur. Listed below are some of the most common ones. These complications can occur for several reasons, including bone loss, smoking, gum disease, or poor oral hygiene. If you experience any of these symptoms after implant dentistry, contact your dentist as soon as possible. If you’re unsure whether implant surgery is right for you, read on to learn about the potential complications and how to prevent them.

Biomechanical stress is the leading cause of implant failure. This stress causes the implant to fail early or fracture, abutment or prosthetic screw to loosen, and implant crestal bone to collapse. Additionally, implants can become loose and cause overdentures to fall out. These complications are avoidable through a systematic engineering approach, including the identification of underlying causes. In general, implant placement is a successful procedure in 95% of cases.

Osteoarthritis in the knee: How stem cells can repair damaged cartilageOsteoarthritis in the knee: How stem cells can repair damaged cartilage

It crunches and cracks, and some movements during exercise are really painful. When the knee shows signs of wear and tear, those affected want a miracle cure that rebuilds the cartilage. Hope rests on stem cells.

  • The body’s own stem cells have a positive effect on osteoarthritis-related inflammation in the knee.
  • A study now wants to clarify whether they actually build up permanent cartilage.
  • A transplant can repair minor cartilage damage in young patients.

After a certain age, signs of wear and tear become noticeable in the knee . After the age of 30, the risk increases linearly. The painful, inflammatory breakdown of cartilage in the operating room and with an artificial knee ends 150,000 times a year. Then smooth metal has to replace the cartilage layer, which allows round, painless movements in a healthy knee.

The idea frightens many people suffering from osteoarthritis. They hope for new methods to rebuild lost cartilage: stem cells should help.

Belly fat provides the best stem cell material

The doctor uses the patient’s belly fat as a starting material. The idea behind it: stem cells can be obtained particularly easily and in relatively large numbers from vascular fat tissue. Injected at the location of the defect, they learn from the microenvironment into which cell type they should develop.

According to this principle, the doctor and stem cell researcher Eckhard Alt uses the undifferentiated cells : Stem cells from the patient’s fat tissue are processed in the operating room within an hour and injected into the patient where he needs them – for example into the osteoarthritis knee.

The founder of the “Interdisciplinary Stem Cells Research Center” in Houston and a private clinic in Munich sees stem cells as the future therapy for chronic inflammatory diseases of the musculoskeletal system – among other things.

The cell extract in the knee does not guarantee success

Some orthopedic practices that offer the procedure honestly state that it is a not generally recognized attempt at healing with no guarantee of success. Rather, it is a final experimental attempt to remedy knee problems without a joint replacement.

“In this so-called ‘point-of-care’ application, a cell extract is injected that not only consists of stem cells,” explains Oliver Pullig from the Fraunhofer Translational Center for Regenerative Medicine in Würzburg. How many stem cells that are supposed to develop into cartilage material actually get into the knee is just as little regulated as the preparation of the suctioned off belly fat.

Development of osteoarthritis

Osteoarthritis most commonly occurs on the fingers, thumbs, knees, hips and big toes.

Arthrosis is always preceded by cartilage damage. Cartilage is considered to be a “shock absorber” for the joints. Initially, the damage to the cartilage is often superficial and limited to a small area. In the advanced stage, the symptoms worsen. Tension pain occurs and the joints change.

The joints react to the cartilage damage with pain, swelling or inflammation.

Stem cells instead of knee prostheses

A Europe-wide study is currently looking for scientific evidence of the anti-osteoarthritis potential of the body’s own stem cells.

A small one with six patients in Würzburg and twelve in Montpellier, France, led to success in 2013: Almost all participants canceled their previously unavoidable operation for a knee prosthesis. “Your complaints had improved throughout,” explains Oliver Pullig. “A reconstruction of cartilage was unlikely with such a large damage.”

The follow-up study that has just begun with 153 participants at ten European locations therefore fulfills a requirement that the German study director Ulrich Nöth from the Evangelical Forest Hospital Berlin-Spandau formulated back then: Stem cell therapy is best suited for patients with middle and middle-aged osteoarthritis. You are no longer eligible for a cartilage transplant, but you are too young to have an artificial joint.

New cartilage from stem cells? A study should show it

Like the pilot study, the ADIPOA2 study uses so-called mesenchymal stem cells from the abdominal fat of each subject. These precursor cells of the connective tissue have the ability to develop into cartilage, bone or fat cells.

Biologist Oliver Pullig explains: “We take 100 milliliters of belly fat from each participant. The stem cells obtained from this are multiplied millions of times in special laboratories. That takes a good two weeks. 51 patients then receive two million of these pure stem cells injected into the joint, 51 patients receive an injection with 10 million cells and 51 patients receive a placebo. “

Results should be available by the end of 2018, and thus scientific proof of whether stem cells fulfill the hope of permanently building cartilage. The scientist is optimistic: “If successful, the therapy with stem cells as a drug could be ready for the market at the next study level. It doesn’t take five years. “

Cartilage transplant only helps to a limited extent

Another method to restore lost cartilage is transplantation, which has been tried and tested for 20 years. So far, however, it has only been successful in the case of centimeter damage in an otherwise intact knee. The operation is laborious and the healing process long.

In the first keyhole surgery, the doctor removes a small piece of healthy cartilage, hardly larger than a grain of rice. These cartilage cells are propagated in the laboratory in three to four weeks. In a second operation, the surgeon places these cells or the cartilage patch on the defective area in the knee.

After that, the knee must not be subjected to any load for six weeks, then only lightly for another six weeks. Only after a year is the joint stable enough for sport to be possible.

Cartilage from the laboratory is expensive

The transplant is only suitable for younger knee patients whose cartilage and joints are free from osteoarthritis. If this therapy is successful, it can prevent further cartilage damage and a later threatened knee prosthesis.

Then, in the long term, the costs of several thousand euros for cells grown in a laboratory will pay off.

Hyaluronic acid can at least relieve pain

If these methods are out of the question, another remedy can help: synthetic hyaluronic acid is often misunderstood as a substance for building up cartilage. However, it cannot produce worn cartilage, but serves as a lubricant and for joint care.

Orthopedic surgeons inject the moisture-retaining gel three to five times at weekly intervals. Hyaluronic acid relieves pain and promotes mobility – permanently for some patients, at least for a year or two for others. Then the treatment can be repeated.