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Best Workouts to Slow the Effects of Aging

In a perfect world, we could all just dip ourselves in the fountain of youth, and we’d take 20-years off our age. However, we definitely don’t live in a perfect world, so there’s some work involved if you want to slow down the aging process – in this case, at the cellular level.

The New York Times explains there are exercises that are appropriate for “aging muscles,” noting that older cells don’t regenerate as quickly as young ones, and their mitochondria – which produces their energy – starts to drop off in advanced years. There’s some evidence, however, that “certain sorts of workouts may undo some of what the years can do to our mitochondria,” especially if it’s intense exercise, notes the source. So let’s take a look at 15 exercises from a variety of sources purported to slow down aging…

1. Weight Training

KindredHealthcare.com says you can add some weight to your workouts, as long as your physician approves. Whether you use your own body weight for resistance or try free weights, you can work up a good burn in your muscles, it adds.

The source says the benefits of weight lifting include fighting fat, reducing the effects of osteoporosis (brittle bones), lowering diabetes risk, improving balance, and preventing back pain, all associated with advancing years.

 

2. High Intensity Interval Training

This is the type of exercise is actually highlighted in the study cited by the New York Times that we mentioned earlier. Health.com cites the same study, noting high intensity interval training (HIIT) “has been the buzzy sweat method for a while now.”

HIIT is a fast-paced workout that alternates “short burst of exercise” with quick recovery periods. The study had groups participating in 12-week HIIT cycling, strength training (with weights), and a combination of weights and cycling – those who completed the HIIT cycling “got the biggest benefit at the cellular level.” In fact, “older folks” in the study saw a 69-percent increase in mitochondrial capacity, it adds.

 

2. High Intensity Interval Training

This is the type of exercise is actually highlighted in the study cited by the New York Times that we mentioned earlier. Health.com cites the same study, noting high intensity interval training (HIIT) “has been the buzzy sweat method for a while now.”

HIIT is a fast-paced workout that alternates “short burst of exercise” with quick recovery periods. The study had groups participating in 12-week HIIT cycling, strength training (with weights), and a combination of weights and cycling – those who completed the HIIT cycling “got the biggest benefit at the cellular level.” In fact, “older folks” in the study saw a 69-percent increase in mitochondrial capacity, it adds.

 

This one shouldn’t be too difficult for anyone without mobility issues, and has physical benefits – but EverydayHealth.com focuses on the mental benefits for the elderly when talking about this particular exercise.

The source says a study shows walking 72-blocks per week halts brain shrinkage and lowers the risk of cognitive decline and dementia by 50-percent!

 

5. Try Yoga

This may appear to be a low-impact exercise, but if you’ve ever tried an intermediate yoga class, you’ll know it’s actually pretty strenuous and requires learning breathing techniques. “Yogic breathing has been shown to oxygenate the cells, ridding them of toxins, helping prevent illness, and making skin radiant,” explains FitnessMagazine.com.

 

The source goes on to say that yoga poses are designed “to work the inside of your body as well as the outside,” which could help with digestive issues and even the immune system, it adds.

 

6. Brain Gym

Anti-aging is more than about looking more radiant and toned. It’s about keeping your mind and wit sharp, and you can use a different kind of gym to achieve those kinds of results.

Agein.com explains that Brain Gym is “a series of cognitive learning exercises that are great for all ages.” But it’s more than just concentration and memory exercises; there are movements involved in Brain Gym that a 90-year-old can do, it adds. “The integrative movements effectively develop new brain cells, while building healthy neural networks. This can help prevent or slow down neuro-degeneration diseases such as Alzheimer’s,” it explains.

 

7. Swimming

Everyone likes a good soak, and getting into the pool reduces the weight on your joints and makes getting a workout easier – especially if you have arthritis.

 

In fact, EverydayHealth.com says a Canadian study shows that for patients with osteoarthritis of the hip, swimming reduces the risk of falling and breaking a bone. “Swimming also has other anti-aging benefits such as easing arthritis pain and boosting mobility,” it adds.

8. Tai Chi

This traditional Chinese martial art can take years off your age at a cellular level, according to a National Post article from 2014. It points to a study that followed 3-groups of participants under 25-years old who participated in Tai Chi (compared to brisk walking or nothing at all).

The source says researchers found the biggest benefit in the Tai Chi group relating to “a stem cell important to a number of the body’s functions and structures.” Tai Chi has also been confirmed to benefit patients with moderate Parkinson’s disease and fibromyalgia, it adds.

 

9. Push-Ups

This simple exercise is listed among the 5-anti aging moves outlined by Shape.com to keep women “fit and injury-free for life.” Don’t cheat now – get into a straight plank position with your wrists below your shoulders, with fingers turned slightly inwards.

Bend your elbows and lower your body until you’re “hovering above the ground,” and maintain your plank position and you press back up into a straight-armed position, it adds. Doing 10-reps should be sufficient (and remember to breathe).

 

10. ‘Cross’ Training

Okay, we’ve done a clever play on words here. What we mean is that incorporating moves into your exercises that involve crossing your arms or legs over the midline of your body can be beneficial for anti-aging.

Why? According to Prevention.com, this type of movement “makes your two brains talk to each other,” meaning it improves the connection between the left and right hemispheres of your brain, which lessens as you age. This can help protect against cognitive decline (and possibly help maintain your range of motion).

11. Tibetan Rites

CoreSpirit.com says the Tibetans have been doing a set of exercises known as the “Five Tibetan Rites” (also known as Fountain of Youth) since ancient times to stay young and healthy.

These 5-exercises involve simple movements and poses, and can be performed by those who are 80-and older to improve balance and to stay limber. Adding a foam body roller to the routine can help stretch out muscles and tendons for added benefit, it notes.

 

12. Just Get Moving

Okay, so you can hit the gym for a proper workout (and possibly the help of a personal trainer), but BestHealthMag.ca explains a study out of McMaster University in Ontario shows that activity that helps you break a sweat regularly can take years off your appearance.

 

Apparently the key is the production of myokines, proteins produced by muscle cells and carried throughout the body, which improve complexion. The source says the study found women over 65 who exercise for a minimum of 2-hours per week for 3-months “had the skin composition of women 20 to 30-years younger.”

 

13. Jogging

This is walking’s slightly faster cousin, but it can help slow down some of the effects of aging, according to Business Insider. More specifically, jogging (and other aerobic exercises) can help reverse “some heart damage from normal aging,” it adds.

Aging can take its toll on the heart, causing it to stiffen – the left chamber of the heart (that supplies the body with richly oxygenated blood) is at particularly high risk, it adds. A study it cites divided participants into 2-groups – 1-of them did 2-years of supervised exercise up to 5-days a week, while the other did balance exercises and yoga. The “higher intensity exercisers” had significant improvement in heart function by the study’s end, it noted.

 

14. Eccentric Exercise

No, this doesn’t mean you have to act silly when you’re working out – it relates to strength training. Men’s Journal explains while pretty much any strength-training exercises will do, how you do those exercises might determine their anti-aging effectiveness.

It notes when you’re doing your weight training, to focus on concentric movements (short, contracting) for the first 2-sets, and then switch to eccentric (lengthening, releasing) for the next 2-sets. The eccentric phase may help improve strength more due to more microtears in muscle fiber, it adds. Also be sure to switch up your routine weekly to keep “your muscles guessing.”

 

15. Balance Training

Huffington Post says you should focus on balance when you’re advancing in age, as falling “can lead to broken bones or head trauma.” It suggests a couple of exercises for improving your balance through movement, ensuring you’ve cleared an adequate space for yourself to do them and have had your fitness level assessed.

One suggestion is the “single-leg balance and reach,” which involves keeping your upper body steady while reaching to the side and to the back with 1-leg, but you can also make it a bit easier by shifting your weight from 1-leg to the other and then building up to balancing on 1-leg.

source: https://www.activebeat.com/fitness/12-workouts-to-slow-the-effects-of-aging/

 

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Drinking Soda Can Speed Up Your Clock

Put that can of soda down! It’s not only bad for your teeth (and probably loaded with caffeine), but it can also prematurely age you, according to TheWeek.com. The source explains that Harvard researchers determined that phosphate found in fizzy drinks (which gives beverages a “tangy” taste) caused mice to die earlier than phosphate-free rodents.

Aside from outright dying, you may be impacting your quality of life by consuming carbonated beverages. Health problems associated include “brittle bones, pancreatic cancer, muscle weakness and paralysis,” notes the source. It doesn’t mean you can’t grab a soda now and then, but it’s probably best if you don’t drink it every day.

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Could this brain stimulation technique reverse memory decline?

New research suggests that transcranial magnetic stimulation could reverse age-related memory loss. In fact, the technique restored the memory of senior participants to the level of young adults. 

It is a known fact that a person's memory tends to decline with age. Between 15 and 20 percent of people over the age of 65 years have mild cognitive impairment (MCI) — a condition that is no cause for concern on its own but that raises the risk of Alzheimer's disease.

Misplacing things once in a while or having trouble finding one's words can be a natural part of the aging process. However, researchers may now have found a way to reverse this form of age-related memory loss.

Joel Voss, who is an associate professor at the Northwestern University Feinberg School of Medicine in Chicago, IL, is the lead investigator of the new study.

Voss and his team used a noninvasive form of brain stimulation called transcranial magnetic stimulation (TMS) to improve memory in older adults. The researchers published their findings in the journal Neurology.

Using TMS to target the hippocampus

TMS works by applying magnetic fields to specific brain areas, thus affecting the central nervous system. The technique operates completely outside of the body, which means that it is noninvasive.

In this case, Voss and team applied TMS to the participants' hippocampus — a brain area that shrinks with age and that previous research has linked with age-related memory loss.

The hippocampus is "the part of the brain that links two unrelated things together into a memory, like the place you left your keys or your new neighbor's name," explains the lead researcher. "Older adults often complain about having trouble with this."

In the current study, Voss and team recruited 16 adults aged between 64 and 80 years and used functional MRI to locate the hippocampus in each participant.

As the hippocampus is too deep in the brain for the magnetic fields to reach it, the researchers targeted a superficial brain area in the parietal lobe that connects with the hippocampus instead. Doing this made it possible to use TMS to affect the hippocampus indirectly.

"We stimulated where brain activity is synchronized to the hippocampus, suggesting that these regions talk to each other," explains Aneesha Nilakantan, the study's first author.

The researchers applied high-frequency magnetic stimulation to this brain area for 20 minutes each day for 5 consecutive days. Before and after the intervention, the researchers tested each participant's memory using standard memory tests.

The tests involved remembering random associations between a variety of things, such as objects, places, or words. Usually, young adults get 55 percent of these associations correct while older adults score below 40 percent.

Memory restored to young adult level

 

After receiving the TMS intervention, the seniors in the study scored the same as young adults typically would in the standardized memory tests.

Voss and team also carried out a sham intervention, which did not yield the same results.

 

"Older people's memory got better up to the level that we could no longer tell them apart from younger people. They got substantially better."

Joel Voss

 

The lead researcher comments on the uniqueness of the study, saying, "There is no previous evidence that the specific memory impairments and brain dysfunction seen in older adults can be rescued using brain stimulation or any other method."

In the near future, the researchers plan to test this approach in people with MCI.

source - https://www.medicalnewstoday.com/articles/325010.php

 

New agreement between CQC and the Healthcare Safety Investigation Branch (HSIB)

CQC and the Healthcare Safety Investigation Branch (HSIB) have today published a new Memorandum of Understanding (MoU) agreement.

The agreement sets out how we will work together to promote the safety and wellbeing of people receiving NHS care in England.

The HSIB was established in April 2017 to conduct independent investigations into patient safety concerns in NHS-funded care across England. They make recommendations aimed at improving healthcare systems and processes and direct those recommendations to relevant organisations with power to make improvements.

The formal agreement between both organisations is underpinned by the following principles:

  • respecting each other’s independent status
  • cooperating in an open and transparent way
  • making decisions based on promoting people’s safety and encouraging high quality care.

In line with these principles, the agreement confirms that we will share information about the safety and quality of NHS services and evidence of safety risks or emerging themes that may indicate wider safety issues. We will also cooperate on national safety reviews and work together in the public interest to support improvement.

In addition to ongoing liaison between the two organisations, CQC’s Chief Executive and HSIB’s Chief Investigator meet at least once a year to discuss arising themes around the safety of healthcare and how both organisations can continue to co-operate to promote the safety and welfare of patients.

The agreement will be regularly reviewed to make sure it is relevant, up to date and effective.

source: https://www.cqc.org.uk/news/stories/new-agreement-between-cqc-healthcare-safety-investigation-branch-hsib

Live-in care for the Elderly

Live-in care one caregiver is booked daily for a 24-hour period. One caregiver can be booked for a maximum of four to five days per week depending on the location. For the other days, a different caregiver will be booked. In the 24-hour period, a 4-hour break is given to the daytime caregiver. You can decide if you want coverage for these 4 hours or not. For a live-in shift, the caregiver is allowed an 8-hour sleeping break and a sleeping bed must be provided for this caregiver. Live-in care is billed at a flat rate per day and if the 4-hour break coverage is requested then the break is billed at an hourly rate.

Palliative care in Leicester

End of life care includes palliative care. If you have an illness that can’t be cured, palliative care makes you as comfortable as possible, by managing your pain and other distressing symptoms.

It also involves psychological, social and spiritual support for you and your family or carers. This is called a holistic approach, because it deals with you as a "whole" person.

Palliative care isn’t just for the end of life. You may receive palliative care earlier in your illness while you are still receiving other therapies to treat your condition. 

 

Who provides palliative care?

Many healthcare professionals provide palliative care as part of their jobs. An example is the care you get from your GP or community nurses.

Some people need additional specialist palliative care. This may be provided by consultants trained in palliative medicine, specialist palliative care nurses or specialist occupational therapists or physiotherapists.

Palliative care teams are made up of different healthcare professionals and can co-ordinate the care of people with an incurable illness. As specialists, they also advise other professionals on palliative care.

Palliative care services may be provided by the NHS, your local council or a charity. 

source: https://www.myhealth.london.nhs.uk/palliative-care

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The fundamental standards which your care must never fall.CQC

Everybody has the right to expect the following standards:

Person-centred care

Person-centred care

You must have care or treatment that is tailored to you and meets your needs and preferences.


Dignity and respect

Dignity and respect

You must be treated with dignity and respect at all times while you're receiving care and treatment.

This includes making sure:

  • You have privacy when you need and want it.
  • Everybody is treated as equals.
  • You're given any support you need to help you remain independent and involved in your local community.

Consent

Consent

You (or anybody legally acting on your behalf) must give your consent before any care or treatment is given to you.


Safety

Safety

You must not be given unsafe care or treatment or be put at risk of harm that could be avoided.

Providers must assess the risks to your health and safety during any care or treatment and make sure their staff have the qualifications, competence, skills and experience to keep you safe.


Safeguarding from abuse

Safeguarding from abuse

You must not suffer any form of abuse or improper treatment while receiving care.

This includes:

  • Neglect
  • Degrading treatment
  • Unnecessary or disproportionate restraint
  • Inappropriate limits on your freedom.

Food and drink

Food and drink

You must have enough to eat and drink to keep you in good health while you receive care and treatment.


Premises and equipment

Premises and equipment

The places where you receive care and treatment and the equipment used in it must be clean, suitable and looked after properly.

The equipment used in your care and treatment must also be secure and used properly.


Complaints

Complaints

You must be able to complain about your care and treatment.

The provider of your care must have a system in place so they can handle and respond to your complaint. They must investigate it thoroughly and take action if problems are identified.


Good governance

Good governance

The provider of your care must have plans that ensure they can meet these standards.

They must have effective governance and systems to check on the quality and safety of care. These must help the service improve and reduce any risks to your health, safety and welfare.


Staffing

Staffing

The provider of your care must have enough suitably qualified, competent and experienced staff to make sure they can meet these standards.

Their staff must be given the support, training and supervision they need to help them do their job.


Fit and proper staff

Fit and proper staff

The provider of your care must only employ people who can provide care and treatment appropriate to their role. They must have strong recruitment procedures in place and carry out relevant checks such as on applicants' criminal records and work history.


Duty of candour

Duty of candour

The provider of your care must be open and transparent with you about your care and treatment.

Should something go wrong, they must tell you what has happened, provide support and apologise.


Display of ratings

Display of ratings

The provider of your care must display their CQC rating in a place where you can see it. They must also include this information on their website and make our latest report on their service available to you.

source: https://www.cqc.org.uk/what-we-do/how-we-do-our-job/fundamental-standards

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Government announces 200,000 people can choose care with personal health budgets

Wheelchair users, people with mental health needs, learning disabilities, autism and those receiving adult social care, will gain more power to choose the type of care they want, as part of government plans to give up to 200,000 people personal health budgets.

The Department of Health and Social Care has announced it will grant personal health budgets to up to 200,000 people by 2024. More than 40,000 people currently have one.

The personal health budgets are intended to give people greater control over their care with money that supports a person’s identified care needs. This is agreed between the individual and their NHS team or healthcare professional but it is not new money, only a different way of spending it.

The budget can, for example, be spent on specially adapted wheelchairs, a choice of personal assistants who can be trained, technology and assistance dogs to reduce reliance on a carer.

Care minister Caroline Dinenage said: “I’ve seen first-hand how personal health budgets can give people a new lease of life, granting them the ability to enjoy their lives to the full.

“These budgets help to join up health and social care services, improving people’s experiences and outcomes whilst ensuring value for money for taxpayers.”

The minister added: “We are therefore extending access so many more people can benefit, a key part of our NHS Long Term Plan which will see personalised care become the norm for millions more.”

Increasing access to personal health budgets is part of the NHS Long Term Plan, which aims to extend personalised care to 2.5 million people by 2024.

The government’s announcement follows a consultation on extending the right to a personal health budget last year, launched by the Department and NHS England, in which nine out of 10 respondents backed the proposals.

 

Budgets meaningless unless ‘properly costed’

Many in the care sector have been urging the government to ditch its one-size-fits-all approach, in favour of more tailored care. However, the announcement has been cautiously welcomed by some in the sector who argue the government must put its money where its mouth is.

Care England, which represents independent care providers, tweeted: ’This should go some way to help people make informed choices”.

Tweet by Care England

Care England also tweeted: ‘If personal budgets are to be meaningful they have to be properly costed and not used as an excuse to reduce expenditure’.

The fear that the budgets could be used as a way to cut the government’s costs is backed up by individual cases highlighting the savings made.

The Department for Health and Social Care has revealed a personal health budget for pensioner Malcolm Royle who lived with dementia, actually saved the NHS more than £200,000, over the last three years of his life.

Malcolm Royle was diagnosed with frontotemporal dementia shortly after retiring. His personal health budget allowed his family to buy the support to let him live at home.

The budget meant more flexibility in the hours Malcolm received support and allowed him to be accompanied by his carer to football matches. The only option previously available was a day centre with hours that did not give Malcolm the flexibility he needed.

Over the next few years, Malcolm’s medication reduced by two-thirds and he had only one dementia-related hospital admission, after previously spending over six months in hospital. He died aged 70.

Colin Royle, Malcolm’s son and carer said: “Malcolm’s freedom and independence gave him a new lease of life and, by empowering him to live in the community, he lived for six years, when the doctors had given him six months.”

source: https://www.homecare.co.uk/news/article.cfm/id/1606152/Government-vows-200000-people-can-decide-care-with-personal-health-budgets

Landmark cannabis-based medicine trial targets dementia residents

 

The first cannabis-based medicine licensed in the UK is being trialled for the treatment of dementia symptoms - recruiting care home residents between 55 and 90 years-old who are displaying symptoms of agitation or aggression.  

Savitex is currently licensed in the UK solely for the treatment of Multiple Sclerosis (MS), but Alzheimer’s Research UK say the new trial is significant as there have been “no new dementia treatments in over 15 years”.

‘No new dementia treatments in over 15 years’

The Sativex for the Treatment of AgitatioN in Dementia (STAND trial) will see Sativex peppermint-flavoured mouth spray tested in a Phase 2 clinical trial by Kings College London with funding by Alzheimer’s Research UK to the sum of £300,000.

But whilst the charity is keen to explore the possibilities of cannabis-based treatments, especially for challenging behaviours, they remain open-minded about the results, acknowledging taking cannabis “can involve risks including short-term memory and thinking problems, coordination difficulties and anxiety.”

The trial is significant to those within the dementia community as nearly half of the 850,000 people living with dementia in the UK will experience symptoms of agitation or aggression, according to Alzheimer’s Research UK.

For relatives and care workers, this can often be one of the most challenging aspects of the illness, both for the person with dementia and those caring for them.

A future alternative to antipsychotic medications?

Professor Dag Aarsland, the lead researcher on the STAND trial, said: “While people most often associate Alzheimer’s disease with memory problems, this is just one aspect of a complex condition that can affect people in different ways.

“Many people with Alzheimer’s can become agitated or aggressive, and this can pose difficulties for the person with the condition and those closest to them.

“Current treatments for behavioural and psychiatric symptoms of dementia are very limited, and we desperately need to develop alternatives. Doctors sometimes prescribe anti-psychotic medications, and while these drugs can have important benefits, these need to be weighed against the risk of very serious side effects.”

The STAND trial volunteers will take the medication for four weeks and researchers will compare the results from those taking Sativex and those taking a dummy drug.

Professor Aarsland believes there are some important factors to consider with the STAND trial. He said: “One of the key questions the STAND trial will answer is whether it is practical to give someone with dementia a drug through a mouth spray when they may be exhibiting severe symptoms of agitation and aggression."

There are 60 participants in the trial, but a larger study will take place if results are successful.

‘No good evidence’ cannabis use benefits people with dementia in ‘uncontrolled settings’

Dr David Reynolds, chief scientific officer of Alzheimer’s Research UK, said: “With no new dementia treatments in over 15 years, it is vital that we test a wide range of approaches to find effective ways to help people living with the condition.

“While a major focus for dementia research is to develop drugs that slow or stop the progression of the physical diseases that cause dementia, what really matters is that a medicine benefits people’s day-to-day lives.

“The STAND trial opens the door to a treatment that may help to alleviate an extremely challenging set of symptoms, and Alzheimer’s Research UK is extremely grateful to our supporters for making this important work possible.”

Dr Reynolds has, however, stated how important it is that the trial is conducted in a way that puts the safety and wellbeing of participants first. He said: “This is a rigorous clinical trial of a medication that has been carefully prepared, and which will be tested in circumstances where the health and wellbeing of participants can be closely monitored.

“There is no good evidence that using cannabis in an uncontrolled setting could benefit people living with dementia, and we know that the drug can involve risks including short-term memory and thinking problems, coordination difficulties and anxiety.”   

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source: https://www.homecare.co.uk/news/article.cfm/id/1605891/landmark-cannabis-based-medicine-trial-targets-dementia-residents

 

 

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