Anti-Aging ravinto ja elämäntyyli

Meta title: 💥 Anti-Aging – ravinto ja elämäntyyli jotka hidastavat kulumista ja pitävät koneen käynnissä pidempään

Meta description: Keskustelua ikääntymistä hidastavasta ravinnosta, tavoista ja tutkimuksista – mitä toimii oikeasti ja mikä on pelkkää hypeä.


Japanilainen tutkimus IWT :stä (Interval walking training) https://www.mayoclinicproceedings.org/article/S0025-6196(19)30473-2/abstract

Kohderyhmänä oli lähellä eläke ikää olevat, ja 5 kuukauden testijakson aikana VO2 max nousi 14 prosenttia verrattunan vertailuryhmää joka ei tehnyt intervalli harjoittelua.

Eli kyseessä on kävellen tehtävä intervalliharjoitus eli 5 x (3 min rauhallista kävely + 3 min ripeää kävelyä). Olen kokeillut tuota ylämääkeen jolloin saa oman sykkeen nousemaan riittävästi. On kokeiltu myös sauvojen kanssa kävelyä ylämäkeen, mutta silloin syke ei enää pysy zone 2-alueella.

Video IWT-harjoittelusta:

 
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Moqorro sanoi:
Eli kyseessä on kävellen tehtävä intervalliharjoitus eli 5 x (3 min rauhallista kävely + 3 min ripeää kävelyä). Olen kokeillut tuota ylämääkeen jolloin saa oman sykkeen nousemaan riittävästi. On kokeiltu myös sauvojen kanssa kävelyä ylämäkeen, mutta silloin syke ei enää pysy zone 2-alueella.
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Olen kokeillut tuota. Pääsen tasaisella ripeästi kävelemällä zone2 sykkeisiin. Vähän makuasia, haluaako kävellä ripeästi vai hölkätä hitaasti.
 
Michelle shares real clinical insights from working with patients who have reversed risk factors, stabilised disease, avoided procedures, and regained confidence in their health through evidence-based nutrition and lifestyle changes.You can learn more from Michelle Routhenstein by following her on / heart.health.nutritionist , connecting with her on / michellerouthenstein , or visiting her https://www.entirelynourished.com/ for resources and ways to work with her.
  • Intro (00:00:00)
  • Nutrition Is Central to Heart Health (00:01:23)
  • Prevention vs Treatment: Where Cardiology Gets It Wrong (00:04:20)
  • Becoming a Cardiac Dietitian (00:09:47)
  • Preventing Cardiovascular Disease Before It Starts (00:12:39)
  • What a Truly Heart-Healthy Diet Looks Like (00:18:53)
  • Carbohydrates & Heart Health Explained (00:23:40)
  • Personalized Nutrition, Biomarkers & Omega-3s (00:30:35)
  • Cholesterol, Fats & Fiber Explained Simply (00:46:32)
  • Saturated vs Unsaturated Fats (00:48:17)
  • Adjusting Diets Based on Cholesterol Response (00:53:20)
  • Seed Oil Myths & Online Nutrition Controversies (01:13:28)
  • Sodium, Visceral Fat & Cardiometabolic Risk (01:24:56)
  • GLP-1s, Menopause & Individualized Heart Care (01:32:27)
  • Real Patient Transformations & The Future of Cardiac Care (01:42:43)
  • Supplements Can Support But Not Replace Nutrition (01:49:59)
  • Dietitians & Cardiologists Working Together (02:05:39)

View: https://www.youtube.com/watch?v=93cssMxeZ6c&list=RD93cssMxeZ6c&start_radio=1
 
Jäätävän kova tutkimus (liikunnan hyödyistä) 2tyypindiabeteksesta ja erillaisten ''aivorappeuma'' sairauksien sarkopeniasta ja niiden välttämisen hyödyistä. Selailin pääpiirteittäin nopeesti vaan, en oo vielä päässy syventymään. Laitan pari lainausta:

''There is growing evidence that diabetes predisposes to cognitive decline leading to dementia (Wong et al., 2014), with a stronger link confirmed between dementia and T2DM. ''
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Both skeletal muscle and the brain are highly sensitive to insulin and glucose fluctuations, and in T2DM, altered nutrient dynamics further destabilize their already vulnerable metabolic balance with ageing (Omura et al., 2022, Luo et al., 2022).
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(Andy Galpinin facebookista)
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Skeletal muscle progressively loses mass and function during physiological ageing, a process exacerbated by T2DM. As the principal tissue responsible for insulin-stimulated glucose uptake, accounting for approximately 80 % of peripheral glucose disposal via GLUT4 transporters, skeletal muscle is particularly vulnerable to age-related insulin resistance, which impairs glucose uptake and increases susceptibility to T2DM (Mitchell et al., 2012).
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Insulin resistance suppresses mTORC1 activity and activates FoxO-driven ubiquitin ligases, accelerating protein catabolism and muscle loss. Additionally, insulin resistance increases lipolysis, leading to elevated circulating FFAs and disruption of the GH–IGF-1 axis, further impairing muscle anabolism (Kalyani et al., 2014, Schakman et al., 2012, McBride et al., 2017).
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Repeated episodes of hypoglycaemia have been associated with a twofold increase in dementia risk (Mehta et al., 2017), with the risk rising proportionally with the number of episodes. Notably, T2DM patients with dementia and impaired self-management abilities exhibit a threefold increased risk of severe hypoglycaemic events (Yaffe et al., 2013). This bidirectional relationship was confirmed by the Edinburgh Type 2 Diabetes Study, which reported that a history of hypoglycaemia was linked to accelerated cognitive decline, while cognitive impairment increased susceptibility to severe hypoglycaemia (Feinkohl et al., 2014). A population-based retrospective cohort study of 831 patients experiencing at least one hypoglycaemic event found elevated risks for both dementia and Alzheimer’s disease, with hazard ratios of 1.26 and 1.28, respectively (Kim et al., 2019). More recently, it was shown that 23 % of patients with a history of hypoglycaemia went on to develop dementia—especially Alzheimer’s disease—compared to only 7 % among those without such events. The risk increased from 1.5 for one hypoglycaemic episode to 1.8 for two or more (Han et al., 2022).
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