Tinnitus: Ringing in the Ears and What to Do About It - NL-009

In Chinese medicine, practitioners view ear-related issues as being connected to the kidney system. The kidney is seen as the origin of the whole body's constitution and holds vital essences such as Yin and Yang. Every organ system has a sensory component, and the ears are the sensory component of the kidney.

Growth, development, fertility, and the ageing process are all associated with the kidney. When the organ becomes depleted, one of the telltale signs may be a decrease in one's ability to hear or a ringing in the ears (tinnitus).

As you grow older, it may become common for you to experience tinnitus and hearing loss. This is an indication that the gradual weakening of your body constitution has had an effect on your ears. Chinese medicine may help to reduce the severity of tinnitus; however, it could take quite a long period of time to get the desired results - primarily because it requires reversing the results of excessive stress and fatigue that have drained the kidney system.

Your brain is compensating for hearing loss by making you hear tinnitus. It is turning the volume up on your stereo system without playing any music, in this case. Your ears can still hear a buzz, but no sound is coming out.

It is natural to experience some hearing loss as you age. However, that loss can be accelerated from exposure to loud noises. Loud traffic, living near an airport, and sitting in the front row at too many rock concerts, for example, can damage your hearing.

Excessive consumption of aspirin can lead to a ringing sensation in the ears. This is caused by the salicylates present in aspirin, which are expelled by the kidneys. As a result, the strain put on the kidneys can be the cause of the ringing. Fortunately, when the aspirin is completely flushed from the body, the tinnitus should cease.

As an aside, earache can be caused by more than just an infection. Grinding your teeth whilst asleep and issues with the temporal mandibular joint (TMJ) can cause issues with hearing and be painful for the ears.

Eustachian tubes that are clogged can lead to hearing problems. Usually, this type of obstruction should clear itself within a few days if it is due to a cold or flu. However, for individuals who have long-term ear or sinus concerns, the likely culprit is digestive issues that are causing an accumulation of phlegm and moisture.

The inner ear is a component of the auditory system that is accountable for sustaining equilibrium and proprioception (your perception of where you are in space). Chinese medicine usually diagnoses dizziness and vertigo as internal wind. Wind is perceived as activity where there should be none, and as well as dizziness and vertigo, may include light-headedness, shakes, twitches, and even numbness and tingling. Generally, internal wind is attributed to a kidney Yin deficiency - being low on Yin - which causes active Yang to surge upwards, causing your symptoms.

Until an issue arises, your ears and hearing are not given much thought. To help prevent any future complications, it is advisable to keep away from loud noises and make sure your Chinese kidney system is in top condition. Additionally, get ample rest, avoid extensive stress, and consume a lot of dark-hued foods that you have personally prepared.

How to deal with Toxins - which are everywhere - NL-008

People are becoming increasingly aware of the harmful materials in the environment, and they are also seeking out the most efficient means of cleaning their bodies. To begin detoxifying your body, you must first decide what type of detox you want to undertake and where you want to apply it. The consequences of detoxification are not as straightforward as buying a kit or stockpiling lemons and cayenne pepper. To ensure the detoxification process is as easy as possible, you must ensure your body's primary detoxification pathways are in good health. You must also help and invigorate the key pathways used for removing toxins such as the liver, kidneys, colon, skin, lymphatics, and lungs.

Support Liver Health

The liver, being the biggest solid organ in our system, is the one that is most impacted by the bad diet and lifestyle we lead. This includes ingestion of chemically-altered, fabricated and GMO foods, employing toxic personal care items, taking prescribed medicines, being exposed to heavy metal toxins, drinking treated water, eating too much sugar, and much more.

The liver is essential in neutralizing toxins from the bloodstream and safeguarding us against a toxic overload. Since it is such a hardworking organ, it is important that we keep it as healthy as possible in order to maximize its detoxification abilities. To support this, it is essential to manage the influx of toxins that may be released during a detoxification program.

Support Kidney Health

Despite their small size, the kidneys are responsible for 20% of the blood circulation within the body, processing around 200 litres of blood each day. After the blood is filtered and all the waste products and extra water are taken out, the processed blood is sent back throughout the body. The waste is stored in the bladder and then excreted through the urethra. To ensure that this small organ works optimally, it is necessary to take the appropriate steps to maintain it.
When your detox plan kicks up the volume of waste that needs to be expelled, this can help the kidneys with their essential duty of filtering the blood.

Read more about the kidneys here:

https://sanus-q.com/pages/search-results-page?q=kidney&tab=pages

Encouraging Regular and Healthy Digestion

The regularity of your bowel movements is vital for detoxification. Not evacuating your bowels properly, with well-formed stools, and at least 1-3 times a day, can cause toxins to be reabsorbed into your intestinal wall and then spread through your system. For this reason, it is crucial to make sure you are consuming a varied diet that contains foods and herbs which will encourage healthy bowel movements.

• An abundance of clean, filtered water
• A selection of leafy vegetables and newly picked fruits can be found.
• Aloe vera, garlic, ginger, fennel and cayenne pepper are all ingredients that can be used to make a variety of recipes. Each one of these ingredients has its own distinct flavour and can add an extra layer of flavour to any dish.
• Using substances such as bentonite clay, activated charcoal, or diatomaceous earth can be effective in binding and eliminating toxins from the body.
• Magnesium is an element that is essential for a number of processes in the body. It aids in the production of proteins and enzymes and helps to regulate blood sugar levels and blood pressure. It also plays a role in muscle function and is necessary for proper nerve and heart functioning.
• Ascorbic acid, commonly known as Vitamin C, is an essential nutrient that helps support many functions in the body. It is found in a variety of fruits and vegetables, as well as other dietary sources. Vitamin C is important for a healthy immune system, strong bones and teeth, and in wound healing.

Unclog Your Skin's Pores

The skin is the body's largest detoxification pathway and is a sign of overall health. Signs of an overload of toxins may manifest as dry and irritated skin and blemishes. To help rid the body of toxins and open the pores of the skin, some popular methods are:

• Sauna
• Taking a soak in a hot bath
• Dry brushing the skin
• Engaging in physical activity

It's important to be mindful when detoxing not to overexert yourself with heavy exercise. Your body needs the energy to detoxify and if you use too much of it on exercise, it will hinder the detoxing process. Stick to the options listed above, and exercises that don't expend as much energy but can still induce sweating.

Promote the Circulation of Your Lymphatic System

The lymphatic system in your body performs an important role by getting rid of any impurities and waste materials from the fluid that is surrounding your cells. This not only safeguards your body from hazardous toxins, but additionally, it helps your cells to work optimally.
It is important to remember that your lymph system does not have a pump, like your heart does, so it is up to you to get it moving in order to maintain a state of flow and prevent stagnation. To do this, some of your best options are:

• Rebounding
• Yoga
• Massage
• Acupuncture

Engage in Deep Breathing

Our lungs provide a method for detoxification, yet we often fail to use this system to its fullest potential. However, taking time to focus on our breathing could be a simple and effective way to aid in toxin removal.

Stress and anxiety can lead us to take shallow, short breaths, which is not an ideal way to help cleanse our bodies. It has been said that breathing is a more efficient detoxifier than the combination of our skin, urine, and faeces. Therefore, it is essential that we practice proper breathing techniques.

Beginning with the Basics is Essential when Doing it Yourself

Beginning a detoxification plan with no professional advice requires taking it slowly to avoid any serious difficulties that may arise and halt the process. These issues are mainly caused by toxins being stirred up at a rapid rate and fighting to leave the body all at the same time (overloading the detox process), as well as toxins released when certain microorganisms like candida albicans die off.

Microplastics Found in Human Blood - NL-019

European scientists have uncovered the presence of microplastics in human blood.

In the Netherlands, researchers took blood from 22 anonymous healthy individuals and studied the samples for minuscule particles of 0.00002 of an inch. The results of the study revealed that 17 of them, amounting to 77.2%, had microplastics in their blood.

To evaluate the five kinds of plastic, the experiment was conducted on polymethyl methacrylate (PMMA), polypropylene (PP), polystyrene (PS), polyethylene (PE), and polyethylene terephthalate (PET).

The term microplastic, refers to “plastic particles for which no universally established definition exists” however, this is not consistent and in some scientific literature, it is “often defined as plastic particles up to 5 mm in dimensions with no defined lower size limit.”  

In their study, the researchers stipulated that the plastic particles examined could be taken in through cell membranes in the human body. Specifically, these particles were capable of being retained on a filter with a pore size of 700 nanometres, implying that these particles are of a size greater than 700 nanometres.

This is quite alarming, to be sure. The results of the experiment have verified that the particles are present in the bloodstream of the trial participants, meaning they are being conveyed across their entire body.

Investigations have revealed that the amount of microplastics contained in the stool of infants is ten times higher than that found in adults. This is due to the fact that babies are consuming numerous microplastic particles when they utilise plastic bottles for drinking.

The lead researcher in the study stated that they are aware that infants and toddlers are more susceptible to chemical and particle contamination.

A pressing concern is to understand the mechanisms occurring within us. Are the molecules staying put in our body? Are they making their way to organs, such as breaching the blood-brain barrier? And are the amounts enough to cause sickness?

Medicinal Mushrooms: The New Power Food - NL-018

Mushrooms can appear in various sizes, shapes and colours, but they thrive in warm, damp soil with decomposing organic matter. They are considered nature's recyclers since they decompose what has died in order to help create new life. Due to a lack of chlorophyll, they are not able to photosynthesise, so they must obtain their nutrients from the ground. The type of mushrooms that can grow in an area depends on the habitat. Spores, not seeds, help them germinate and the roots of mushrooms are referred to as mycelium.

Agreement among experts regarding the number of fungi globally is hard to come by, but of them, only around 120,000 have been documented. It is believed that only a small fraction of just 2% of fungi are toxic, with a number of them having medicinal attributes. Although the majority of mushrooms are edible, only a minority of them are eaten due to their hard texture, unpleasant odor, or bad taste.On the other hand, roughly 20 species are known to be delicious.

Brief History

For thousands of years, cultures all around the globe, particularly in Eastern countries, have drawn on mushrooms for various purposes, ranging from life-prolonging tonics to spiritual ceremonies. Certain mushrooms have been especially utilized in Chinese and Ayurvedic medicine because of their acknowledged healing properties.

The oldest authoritative Chinese compendium of healing components is the Shennong Bencao Jing, containing 365 ingredients, some of which are mushroom varieties that have been utilized medicinally. Of special reverence is the renowned Ganoderma lucidum mushroom (Chinese: lingzhi, Japanese: reishi). To date, research has revealed beneficial attributes in more than 850 mushroom species.
Kampo, a form of traditional Japanese medicine, has been around since the 5th century and bears a close resemblance to traditional Chinese Medicine, only modified to fit Japanese culture. Medicinal mushrooms are widely prescribed in Japan, particularly for cancer patients, as part of "integrative oncology".

Whereas China has been the preeminent country for employing mushrooms for their healthful properties, the Ayurvedic approach from India has tended to be more restrained. It is thought that the lack of analysis and financial backing for the usage of mushrooms has caused a void in the data to affirm their effectiveness.

What Are Medicinal Mushrooms

In recent times, mushrooms have gained prominence for their health-promoting benefits and have been labeled as a "power food".
Fungi are packed with essential vitamins, antioxidants, and dietary fibre. Mostly, they consist of water, carbs, and proteins. Certain types of mushrooms offer special qualities which can help your body's metabolism and defence mechanisms.

Detoxification of the body is aided by mushrooms, as they work to scavenge free radicals.

A major study has highlighted the importance of beta-glucan, a polysaccharide found in medicinal mushrooms' cell walls. Although other polysaccharides play a critical role in the metabolic conversion of sugars, glucose, beta-glucan is responsible for over 90% of the metabolic cost.

Research has indicated that beta-glucan can assist in reducing inflammation and boosting the immune system by energizing killer T-cells. Such cells oversee a range of adaptive immunity processes, including reactions to intracellular pathogens, allergens, as well as tumours.

Eastern clinical studies have extensively investigated the effectiveness of medicinal mushrooms, and have established the health benefits of a number of them. However, each mushroom brings its own set of advantages to the table.

Popular Medicinal Mushrooms

Reishi

For more than two millennia, Ganoderma lucidum, also known as (Ling Zhi) Reishi, has been used in Traditional Chinese Medicine to help battle obesity and inflammation.

Lion’s Mane

Hericium Erinaceus, or Lion's Mane, can help to boost mental clarity, as well as provide antioxidants and bolster the immune system. It has the potential to slow down the development of dementia, and is thought to have anti-depressive and anti-anxiety effects. Additionally, it can aid in recovering from neurological traumas.

Chaga

Chaga (Inonotus Obliquus) has been shown as effective in combating free radicals, oxidative stress, and inflammation. Mice-based studies have demonstrated its potential to help with diabetes, certain tumours, and heart diseases.

Shiitake

This mushroom, Lentinula Edodes, otherwise known as Shiitake, has been part of the human diet since 1000 A.D. and is especially beneficial for the heart. Studies on mice have demonstrated its ability to reduce LDL cholesterol. Furthermore, it has been found to contain substances which inhibit cholesterol absorption and production in the liver.

Turkey Tail

Trametes Versicolor, commonly known as Turkey Tail, includes a polysaccharide-k element that can invigorate the immune system.

Maitake

The mushroom Grifola Frondose, also known as Maitake, is widely used in Japanese Kampo medicine and has been observed to reach up to 50 kilograms in weight. A few clinical trials suggest that this mushroom may have the ability to reduce hypertension, improve cholesterol levels, and decrease blood sugar.

Enokitake

Flammulina Velutipes, or Enokitake, is sought after for its flavour, its presence during the colder months when other mushrooms are scarce, and for having possible medicinal advantages that could aid with ailments ranging from tumours to dementia and stomach ulcers.

Cordyceps

Dong chong xia cao, otherwise known as Cordyceps Sinensis, is a type of parasitic fungus found on the larvae of insects. This mushroom is widely used in Chinese Medicine, and is often taken to treat chronic kidney disease. Additionally, many individuals consume it to improve their endurance.

Whole Food or Supplement

Shiitake, enokitake, lions mane and maitake mushrooms can be cooked as a meal, but reishi and turkey tail cannot be eaten due to their tough and bitter taste. Instead, these mushrooms are best enjoyed as tea, soup, powders or tinctures.

A research project conducted in Japan found that when Vitamin C is consumed alongside reishi, the body can benefit more. The Japanese government officially recognizes reishi as an effective treatment for cancer. This mushroom is believed to activate leukocytes as well as phagocytosis, and can also increase the amount of T-cells in the bloodstream, which are useful for fighting disease.

Standing on One Leg Is a Sign of Good Health - NL-017

Investigations indicate that the capacity to balance on one foot is a sign of well-being, and that enhancing this ability can contribute to physical conditioning and, possibly, to one's healthspan.

It has been demonstrated that the capacity to remain on one leg is connected to an increase in physical activity and a decrease in the probability of falls, which is linked to the quality and longevity of life. Globally, there are an estimated 37.3 million falls annually that necessitate medical attention.

It is possible to detect potential damage to small blood vessels in the brain and reduced capacity for concept comprehension in otherwise healthy individuals by testing how long they can stand on one leg. If a person is diagnosed with illnesses such as Parkinson's, stroke, or Alzheimer's, their balance on one leg is likely to be unsteady.

The transitions into pregnancy, menopause, a diagnosis of illness, and retirement can all have an effect on our stability, strength, and capacity to remain upright, mostly because of the way these events can affect our enthusiasm and capability to keep up with normal physical exercise.

Remaining in a seated or reclining position while conscious has been linked to a decrease in muscle strength, an increase in the chance of falls, and a decrease in physical function, regardless of the amount of moderate or vigorous-intensity physical activity performed. Those who remain seated for long periods of time are more likely to suffer from Type 2 diabetes, have a larger waist circumference, and be overweight.

Why standing on one leg matters more than you think

It is evident from the data that the amount of time that men and women are able to stand on one leg alters with age; if one cannot manage to reach the specified times according to their age, this could be a sign of underlying health issues.

When an individual is standing, their body is not very stable due to the lack of support compared to the size of their body. With a healthy body, the central and peripheral nervous systems integrate data from the senses of balance (eyes, inner ears, and muscles and joints) and then the correct muscles (feet, ankle, legs, core, and occasionally arms) are used to make modifications to the posture in order to stay upright.

Due to the relative size of their body compared to the lack of support, when someone is on their feet it can be an unsteady situation. The central and peripheral nervous systems collate information from the sensory inputs of balance (eyes, inner ears and muscles and joints) and then the right muscles (the feet, ankles, legs, core, and at times the arms) are used to adjust the posture to remain standing.

Various medical issues can have an effect on our movement, including depression and osteoporosis, which can lead to a heightened danger of falls and fractures.

These illnesses are usually accompanied by a stooped posture, which makes the task of standing on one leg more challenging.

Why should I start standing on one leg?

It is possible to enhance steadiness and balance, regardless of age. It can be more difficult if you have a neurological disorder, however, there is evidence that physical activity can lead to increased balance in numerous conditions and can reduce the occurrence of falls in many others. In the United Kingdom, it is estimated that roughly a third of adults aged 65 and above, and half of those 80 and above, will experience a fall at least once a year.

Public Health England has recently reported that due to the pandemic-induced social restrictions, an estimated 110,000 additional elderly individuals may suffer falls over the course of the next year due to decreased physical activity.

Enhancing your equilibrium will help you to feel more self-assured when doing physical activities. Being more active can lead to a longer and better quality of life.
If you want to challenge your balance, try standing on one leg with your eyes closed. This practice can aid your long-term equilibrium and reduce the odds of tripping. Generally, when our eyes are open, the body tends to become complacent and depend on our sight to stay balanced. If you take away vision, the other senses become more active. Most people can only do this for a short period, unlike when they keep their eyes open. When attempting this, make sure to have something nearby that you can hold onto. You'll find your skills increasing with practice.

Research indicates that adults over 70 years of age can gain hip bone mineral density by standing on each leg for one minute three times a day. This can make them less likely to break a bone if they do happen to fall.

Magnesium Could Offer Fresh Hope to Tinnitus Sufferers - NL-020

It's not uncommon to experience a ringing sound in your ears after a night out with loud music. Most of the time, this sensation dissipates on its own. However, what would you do if the ringing persisted and never went away when you woke up the next morning?

Tinnitus is a phantom perception of sound and it is estimated that 10% to 15% of adults worldwide experience it. Despite this, there is no drug therapy available to treat this condition as there is still a lack of comprehension about how it begins and what prevents it from disappearing.

Phantom Sounds

Changes in the sending and receiving of signals in the brain occur continually. This process, known as "plasticity", can either increase or decrease the intensity of the signals. When there is an increase, it is referred to as "long-term potentiation", which is an essential factor for our learning and recollection of memories.

It has been suggested that tinnitus is a phantom sound which is not present in reality, yet interpreted by the brain. To explore this further, researchers began examining the auditory signals being transmitted from the cochlea in the inner ear to the dorsal cochlear nucleus in the brain. This is where the journey to uncovering the cause and possible cure for tinnitus began.

The researchers were sure that increasing the sound level would cause the dorsal cochlear nucleus to reduce its incoming signals, and they were right. Loud sound exposure resulted in the dials being turned up, which overloaded the signal and eliminated the possibility of further amplification. The dorsal cochlear nucleus was left with a compromised state as a result.

What Triggers Tinnitus?

Initially, there is an experience of loud noise - either from an immediate explosion or from multiple exposures across a longer period. This results in some temporary hearing impairment or a feeling of being "hard of hearing" where everything appears to become muffled. In response, the cells in the dorsal cochlear nucleus attempt to make up for this quiet environment by boosting their signal.

This intervention yields positive results, however; the signal increase is recorded in the dorsal cochlear nucleus after the temporary hearing loss has passed. As a result, tinnitus appears. This is a false signal that is developed without the presence of an outside stimulus. To sum up, tinnitus is a perpetual state of distressful learning.

It has been noted that after exposure to a loud sound, tinnitus can manifest at a specific frequency. Researchers have discovered that a diet high in magnesium can stop the dorsal cochlear nucleus from becoming overly sensitive and creating a "memory" of tinnitus. As a result, the subsequent presence of tinnitus can be prevented.

To move forward, researchers now need to establish what can stop the development of tinnitus and reverse it. As a starting point, they are exploring methods to raise the magnesium content in the brain or create something that works in a similar fashion.

Are Older People Happier? - NL-021

In the end, everyone will eventually experience that same feeling of being … old. It could be brought on by a birthday, a sickness, or an injury. For me, this thought occurred while I was ascending a hill shortly after my sixtieth birthday. My laboured breathing made me consider the issue of ageism, an issue we all can relate to but can do little to change. Ageism can affect both younger and older people, but it has a greater effect on those of us who are in the later stages of life. This is because ageism is connected to the idea that younger is always superior.

It's evident everywhere; from companies pushing 'anti-ageing' remedies to Mark Zuckerberg's claim that young people are just more intelligent'. Our world is one where ageing is seen as a malady and ageism is accepted without question.

Is it logical to revere youth? Is the belief that newer is always superior accurate? Obviously not.

It is a fact that ageing does have its unfavourable aspects. As I have grown older, I have become weaker, slower, and less energetic than before. My joints ache, and I have lost a great deal of hair. Besides, I tend to misplace my glasses or find them smudged. Moreover, with age comes susceptibility to illness.

When one ceases to worry about the negative aspects of growing old, they may discover that many aspects of life remain the same, and some even improve. It is not true that later life is depressing. Words such as 'sad', 'crotchety', and 'grumpy' are all untrue. Studies have demonstrated that humans tend to experience a "U-shaped happiness curve", which is highest in childhood, then dips in middle age before rising again. According to surveys, those over 55 often report the highest levels of happiness and satisfaction with life.

As we get older, the necessity to be considerate of the thoughts of others diminishes. Lately, I have been finding it simpler to disregard people, possessions, and patterns of behaviour and to concentrate on what is truly important to me.

Our vocabulary, general knowledge, and mastery of certain skills grows. It may take more effort to learn something new later in life, but it is still possible. The idea that only younger people can be creative is not accurate. Creativity is something that humans can possess at any age. Furthermore, certain types of creativity require two benefits that come with growing older: having more time and increased experience.

In 2017, the UK Turner Prize for visual artists made the decision to no longer have a maximum age limit of 50. This was done because creativity can be expressed and developed by anyone at any age.

As we age, productivity increases in roles that depend on social skills, since our social intelligence gets better with time. Additionally, we become better at recognizing the overall situation, considering various perspectives, and recognizing the designs that provide answers to difficult issues.

It is also true that the human body can provide outstanding services long after its peak. Consider the number of individuals who have completed marathons in their seventies, climbed mountains in their eighties, cycled cross-country in their nineties, and skydived. Of course, not everyone will be able to sustain or even emulate these ever-lasting champions, but thanks to better food, health, technology, supplements, and knowledge of how we age, we all can now strive to stay on our toes.

We must not get too caught up in the moment. Every epoch has both its advantages and disadvantages. But, an era can be delightful, as long as we accept it. We should accept the present, instead of yearning for the past and being afraid of the future.

I still worry about the passage of time and my health, my family, and my finances. But these days I no longer recoil from ageing—my own or other people’s. My age has lost the power to make me question my right to do what I want to do.

Why Do Our Muscles Stiffen as We Age? - NL-022

As people age, they may find it more difficult to move around in the same way as they used to and can feel limited in their range of motion. To maintain mobility later in life, it is important to remain physically active.

Early in the morning, or after having been seated for a while, a person may experience some stiffness when attempting to get out of bed. This usually dissipates once they start to move around, though it can be a bother. The cause of this sensation is due to several underlying factors.

As we get older, our bones, joints, and muscles tend to become more fragile. That feeling of stiffness is usually a sign that more effort is needed to do everyday activities.

A variety of medical conditions that are associated with ageing can lead to increased muscle rigidity. These include osteoarthritis, which is the deterioration of the cartilage in the joints; osteomalacia, a softening of bones due to vitamin D deficiency; osteoporosis, which is a decrease in bone mass that renders the bones brittle; rheumatoid arthritis, an inflammation of the joints; and an age-related decline in muscle strength called sarcopenia.

The circulation of blood may be a factor in the cause of swelling in the elderly. As people get older, their arteries become less elastic and less flexible, which can lead to blood accumulating in the feet.

The stiffness sometimes experienced when rising from a seated or recumbent position can be attributed to a deficiency of the lubricating fluid in the joints. As we move around and warm up, more synovial fluid is transmitted to the joint, thus reducing the resistance to movement and allowing for smoother articulation.

As people age naturally and healthily, the cartilage which covers the joints - particularly of the knee - begins to deteriorate. This cartilage creates a cushioning effect between bones at the joint, however, it gradually becomes thinner and less effective, which could be the cause of the stiffness felt during movement.
Due to ageing and lack of use, ligaments, tendons, and muscles become less flexible and relaxed than when we are younger. Many of the modifications to muscles, bones, and joints in older individuals are a consequence of inactivity.

Move It or Lose It

As the years go by, people often become less physically active, which is understandable. However, if physical activity is decreased drastically or stopped altogether, the age-related changes can become worse. Exercising is necessary to keep muscles strong and toned.

The density of bones can be maintained with increased stimulation. Joints should be moved regularly to minimize the sensation of rigidity. Other than muscles and joints, the heart, lungs, and circulatory system must be stimulated through exercise to keep performing at an optimal level.

One of the primary reasons for us feeling constrained or rigid is due to a variety of factors, but the best solution is to become more active. This can be accomplished in various ways.

The muscles, ligaments, and tendons of the joints must be kept mobile to stay limber and stay healthy. Resistance training is a key element in achieving this. Moving the limbs through the entire range of motion is also necessary.

The saying "move it or lose it" is highly accurate; if we don't stay active, we will start to lose our physical abilities. Exercise doesn't have to be boring; find something you enjoy doing and you'll be more likely to stick with it. Additionally, exercising with others, in a group or club, will give you more than just physical exercise; it will also benefit your mental health.

Be sure to drink plenty of water - NL-023

The body utilizes water in various ways, such as lubricating the skin, adding moisture to the oral cavity to facilitate swallowing, and aiding the gastrointestinal tract with peristalsis. In addition, water is also utilized to transport nutrients and oxygen to the body's tissues and organs, and to eliminate metabolic waste products.

People may not realize that they are in a state of chronic dehydration due to the lack of water intake. Instead, the body will give off numerous indicators of dehydration before finally prompting the feeling of thirst.

Severe dehydration can have many effects on the body:

• Feeling thirsty easily
• Dry skin with poor elasticity
• Bouts of dsizziness, severe pain (can include joint pain,  frequent migraines)
• Exhaustion  and suffering from cramp during easy/moderate exercise
• Abnormal bowel movements and abnormal urination
• Inflammation (can include vaginal infection, urethritis and cystitis)
• Anxiety, irritability, trouble sleeping
• Weight gain/obesity, high blood pressure, high blood cholesterol, high blood sugar, cardiovascular disease

Water is the primary component of blood. When a sufficient amount of water is present, it allows the blood to circulate oxygen and nutrition with ease. If there is a lack of water, the blood vessels and capillaries will decrease in size and the blood will become thicker, which increases the risk of it forming a clot. If a clot is already present and the blood vessels have narrowed, it could result in a blockage, angina, and difficulty breathing.

A lack of regular hydration can have a negative effect on metabolism, resulting in various chronic illnesses, including obesity, hypertension, high cholesterol, diabetes, and kidney issues.

When attempting to manage symptoms such as dizziness, chest tightness (pain), and chronic pain, the factor of chronic dehydration is frequently overlooked. Taking medication without rectifying the hydration issue will cause the pain to recur and set off a perpetual loop: dehydration, ache, drugs, and then more dehydration.

Chronic dehydration in females can result in inflammation, which can further cause urethritis, cystitis, and other vaginal infections.
Over time, those who suffer from chronic ailments, especially the elderly, can grow accustomed to drinking less and less water, leading to a lack of thirst. Without adequate hydration, the body will display signs of dehydration, including diminished skin elasticity, lessened urination, and darkened urine color.

The Chinese medical approach stresses the need for a balance between yin and yang. Water (yin) and fire (yang) are the two components that must be kept in check. When the body does not have enough fluids and is not properly hydrated, the internal heat may cause hyperactivity, which can lead to insomnia and irritability. Thus, anxiety may be related to dehydration.

Inadequate hydration techniques, stress levels, and a lack of yin can lead to chronic dehydration.

Incorrect hydration methods

It is possible that, despite what you believe, your body is not receiving enough water to stay hydrated.

Since so many individuals are accustomed to using coffee, tea, sodas, and other beverages as a replacement for ordinary water, it is important to recognize that while these drinks contain water, they also include components that lead to dehydration: caffeine and alcohol. This is because they cause an increase in urination, which means that more water is lost than is consumed.

During the summer, some may consume two or three sugar free drinks a day, thinking this will not weigh down the body. Unfortunately, with increased perspiration, along with the intake of unsweetened teas or caffeinated beverages, chronic dehydration can become a problem.

Post-workout, drinking cold tea may seem pleasant, however, this will only exacerbate chronic dehydration.

High levels of stress and Yin deficiency

When in a stressful situation, it is common for people to become irritable and have trouble sleeping, which is something that traditional Chinese physicians refer to as an excessive amount of yang and a lack of yin in the body.

The consequences of having a yin deficiency in the human body include a lack of water, a rapid metabolism, and chronic dehydration. People with this issue tend to have a thin physique, be irritable, have a reddish complexion, have warm hands and feet, enjoy cold beverages, suffer from dry skin and are prone to getting wrinkles and dark spots.

How much water should you drink each day to avoid severe dehydration?

Physical activity has a huge effect on the body's loss of water, especially strenuous exercise. It is recommended to drink water before and during exercise, instead of waiting until you feel thirsty, to prevent dehydration.

My cardiologist recently suggested that I consume 3 litres of water per day, but there is a regional and seasonal aspect to that advice. I am based in northern Thailand where the average temperature seldom drops below 25 degrees celsius, with high temperatures often hover around 35 to 40 degrees celsius, with high humidity. Getting through 3 litres per day is not an easy task, but I do strongly recommend at least starting your day with 2 good sized glasses of cool – but not cold – water. If you don’t like drinking plain water, try adding fruit slices to the water to improve the flavour.  

Lifestyle Tips to Help Boost Testosterone at Any Age - NL-024

Often regarded as the male sex hormone, testosterone is also essential to female health. Women have a lot less testosterone than men, but it helps all genders with disease risk, body composition, sexual function, and more.

Testosterone is vital for aging and elderly individuals, mainly because it naturally decreases. Here are some lifestyle techniques to help optimize testosterone.

Get Exercise

Exercise is one of the best ways to reduce the chances of disease and potentially boost testosterone. Studies have shown that people who exercise regularly, at any age, have higher testosterone. A mix of resistance training and aerobic exercise is best.

Eat a Balanced Diet

Getting adequate levels of macronutrient like protein, carbohydrates, and fat can significantly impact hormone levels. Both food choices and total calories can influence testosterone.
Regularly dieting or overeating can disrupt testosterone levels, so a consistent, long-term approach to eating is the best way to optimize levels.

Eating a diverse array of lean proteins, healthy carbohydrates like fruits and whole grains, and healthy fats can help optimize testosterone levels.

Limit Stress

Finding ways to cut down on stress and get better sleep can also help with testosterone. Long-term stress that elevates cortisol levels can reduce testosterone and lead to behaviour such as overeating, weight gain, and fat storage.

Get Enough Vitamin D

Getting more sunlight or supplementing with vitamin D can also help build testosterone levels. One 12-month study found that supplementing with 3,000 IU of vitamin D per day could increase testosterone by 25 percent.

Optimal testosterone levels can help you maintain muscle, manage weight, and reduce the risk of falls. Do your best to live a life that helps keep testosterone levels up.