Dr. Jeffrey Tucker, a sports medicine chiropractor and patent holder on a cannabis cream process says, “Cannabis creams help achy joints and sore muscles be less painful. Getting old doesn’t have to be the end of high quality performances.”
Dr. Tucker says “Continue to train at a level of intensity where you feel pushed every now and then and, stay motivated to be consistent with your workouts. Don’t overdo it each and every workout, we want you to remain injury-free.” Tucker finds that when an older person gets an injury it could take longer to recover and they lose ground in their training. Tucker recommends cannabis creams to his patients for sore joints and muscles.
By the time we are forty Tucker feels we should know our exercise capacity, in other words, the mileage you can walk or run without an injury, or the amount of weight you can lift without needing extra recovery days. Tucker also suggests men get there testosterone checked at age 30 so they have a base line for later in life. We can offer men natural supplements to help boost testosterone if they need it later in life. Estrogen dips dramatically after menopause but estrogen has a number of positive effects on workout performance, including boosting of cardiac output (amount of blood pumped from the heart per minute) and a preservation of bone density. Tucker notes that he has patients that use testosterone and estrogen with cannabis creams. Female athletes who don’t opt for postmenopausal estrogen-replacement therapy might suffer from weaker cardiac action, a higher incidence of stress fractures and greater overall rates of injury, all of which could downgrade performance and aerobic capacity by making consistent training more difficult. Estrogen-replacement therapy should be considered and women can determine how estrogen influences their performances over time.
Tucker encourages exercise intensity and says it is a greater producer of fitness than mileage. Therefore increasing the intensity and recovery and cutting back on the miles is the way to go! It’s easy to do! Here’s an example:
* Running six times a week for a total of 30 miles with 3 miles at a fast pace, can be changed to,
* Running five days a week for 25 miles with 4 miles at a fast pace.
The extra day recovery and less miles will decrease the risk of injury but increasing pace for an extra mile improves V02max, running economy, and competitive performances.
The idea of adding in more recovery seems to fit well with older athletes’ training needs. Tucker is a big advocate of cross training (swimming, walking, running, cycling, step machines, and weight training) and says his favorite exercises these days is isometrics and the Turkish Get Up. Everyone agrees that strength training is important for people over the age of 50 – when atrophy (wasting) of muscle and skeletal tissue begins to become a problem.
Final note: ALWAYS consult your doctor before embarking on a program of cannabis and strenuous exercise.
Managing postmastectomy lymphedema with low-level laser therapy.
Lau RW, Cheing GL.
A prospective, single-blinded, controlled clinical trial was conducted to examine the effectiveness of LLLT on managing PML.
METHODS: Twenty-one women suffering from unilateral PML. Outcome measures were assessed before and after the treatment period and at the 4 wk follow-up.
RESULTS: Reduction in arm volume and increase in tissue softening was found in the laser group only. The laser group had a 16% reduction in the arm volume at the end of the treatment period, that dropped to 28% in the follow-up. Moreover, the laser group demonstrated a cumulative increase from 15% to 33% in the tonometry readings over the forearm and anterior torso. The DASH score of the laser group showed progressive improvement over time.
CONCLUSION: LLLT was effective in the management of PML, and the effects were maintained to the 4 wk follow-up.
Clin Rehabil. 2009 Feb;23(2):117-24
Dirican A, Andacoglu O, Johnson R, McGuire K, Mager L, Soran A.
Breast-cancer-related lymphedema (BCRL) is a chronic disease, and currently there is no definitive treatment for it. Low-level laser therapy (LLLT) has been used in the treatment of post-mastectomy lymphedema since 2007 in the US.
Seventeen BCRL patients referred to our lymphedema program between 2007 and 2009 were enrolled in this study. All patients had experienced at least one conventional treatment modality such as complex physical therapy, manual lymphatic drainage, and/or pneumatic pump therapy. LLLT was added to patients’ ongoing therapeutic regimen. All patients completed the full course of LLLT consisting of two cycles. The difference between sums of the circumferences of both affected and unaffected arms (DeltaC), pain score, scar mobility, and range of motion were measured before and after first and second cycles of LLLT sequentially.
RESULTS: All patients were female with a median age of 51.8 (44-64) years. DeltaC decreased 54% (15-85%) and 73% (33-100%), after the first and second cycles of LLLT, respectively. Fourteen out of seventeen experienced decreased pain with motion by an average of 40% (0-85%) and 62.7% (0-100%) after the first and second cycle of LLLT, respectively. Three patients had no improvement in pain after LLLT. Scar mobility increased in 13 (76.4%) and shoulder range of motion improved in 14 (82.3%) patients after LLLT. One patient developed cellulitis during LLLT.
CONCLUSION: Patients with BCRL received additional benefits from LLLT when used in conjunction with standard lymphedema treatment. These benefits include reduction in limb circumference, pain, increase in range of motion and scar mobility. Additionally, two cycles of LLLT were found to be superior to one in this study.
Photomed Laser Surg. 2009 Oct;27(5):763-9.
Double Blind Placebo Control Randomized Study.
Ahmed Omar MT, El Morsy AM, Abd-El-Gayed Ebid A.
BACKGROUND: In post-mastectomy patients, lymphedema has the potential to become a permanent progressive condition and become extremely resistant to treatment. The aim of this study was to evaluate the effect of low level laser therapy (LLLT) on limb volume, shoulder mobility, and hand grip strength.
Fifty women with breast cancer-related lymphedema were enrolled in a double-blind, placebo controlled trial.
Laser treatment wavelength of 904 nm, power of 5 mW, and spot size of 0.2 cm(2) over the axillary and arm areas, three times a week for 12 wk. Total energy applied at each point was 300 mjoules over seven points, giving a dosage of 1.5 joules/cm(2) in the active group.
CONCLUSION: Laser treatment was found to be effective in reducing the limb volume, increase shoulder mobility, and hand grip strength in approximately 93% of patients with postmastectomy lymphedema
Photomed Laser Surg. 2010 Feb;28(1):115-23
I use Standard Process Pine bark extract in my practice, here’s how it helps –
For plaque psoriasis people taking a 150 mg daily dose of pine bark extract over the course of six months experience 32 percent increased healing times, as well as reduction in treatment costs — pine bark extract helps!
In a separate study, female patients with chronic hemorrhoids, which includes 3rd and 4th degree cases, experience relief; 75 percent of those who took the extract showed no more hemorrhoid symptoms at all, compared to only half of the control group that received standard treatments.
In another study, researchers observed that pine bark extract improves the flexibility of blood vessel walls while simultaneously clearing out plaque that can cause reduced flow or blockages. This was discovered after testing the 150 mg daily dosage of pine bark extract on a group of 93 patients with blood- or artery-related disorders.
After two months of treatment with the extract, the patients who suffered from either high blood pressure, high blood cholesterol levels, or blood sugar problems, experienced an average 54 percent increase in blood flow. And after three months on the protocol, average blood flows increased by more than 66 percent.
Pine bark extract appears to clear out the gunk in the blood vessels that builds up over time causing blockages.
Call August at 310-444-9393 to order your bottle of Pine Bark extract & have it shipped directly to you.
A new study in the journal Circulation followed 93,600 women over 18 years. These women were followed-up every four years with information about their diet and this shows how you could reduce your risk of heart attack by 32 percent—naturally.1 Women are less likely to suffer from a heart attack then men. But when they do they are less likely to survive.2[ii] So take note…
Add blueberries and strawberries to your daily diet because these contain a specific subclass of flavonoids (antioxidants) called Anthocyanins. These Anthocyanins can actually dilate arteries. By dilating arteries, plaque can’t build up. This eliminates blockages.
Of course women still need to eat a balanced meal with vegetables, some fat and lots of lean protein. And they need to incorporate some sort of physical activity in their daily life.
The research shows, a handful of strawberries and blueberries may ward off what could be a fatal attack.
References: 1 http://circ.ahajournals.org/content/127/2/188
Fosamax, Boniva, Actonel and other bisphosphonate osteoporosis drugs have been shown to increase bone fracture risk when used for several years. Irony aside, that’s bad enough. Research from the British Medical Journal reports that extended bisphosphonate use (about five years) nearly DOUBLED the risk of esophageal cancer. If bisphosphonate pills aren’t swallowed properly, the esophagus becomes inflamed, setting the stage for cancer.
I prefer using natural supplements and recommending movement therapy for osteoporosis.
“Exposure to Oral Bisphosphonates and Risk of Esophageal Cancer” Journal of the American Medical Association, Vol. 304, No. 6, 8/11/10, jama.ama-assn.org
“Oral bisphosphonates and risk of cancer of oesophagus, stomach, and colorectum: case-control analysis within a UK primary care cohort” British Medical Journal, Vol. 341, No. 4444, 9/2/10, bmj.com
Daily supplements of curcumin may benefit cardiovascular health to the same extent as exercise for postmenopausal women (data from a clinical trial conducted in Japan and published in the journal Nutrition Research Nov 2012).
Vascular health, as measured by flow-mediated dilation (FMD), improved equally in groups of women receiving the curcumin supplements and those receiving aerobic exercise training.
Another study, published recently in the British Journal of Nutrition indicated that decreased FMD is reported to be a predictor of future adverse cardiovascular events, with every one percent decrease in FMD associated with a 12% increase in risk.
I recommend regular ingestion of curcumin to my patients with spinal stenosis, numbness and tingling, spinal degeneration, and now with this report I’ll suggest it as a preventive measure against cardiovascular disease in postmenopausal women. If a women can’t exercise curcumin is an alternative.
Curcumin has been linked to a range of health benefits, including potential protection against Alzheimer’s and protection against heart failure, diabetes and more.
The new study suggests that endothelial function may also be added to the list of potential benefits from curcumin.
Researchers from the University of Tsukuba recruited 32 post-menopausal women and assigned them to one of three groups: The first group acted as the controls, the second group underwent an aerobic exercise training regimen and the third group received a daily dose of 25 mg of curcumin.
The study lasted for eight weeks, after which the results showed that FMD increased significantly and equally by about 1.5% in both the exercise and curcumin groups, compared with no changes in the control group.
“The mechanism responsible for the curcumin-ingestion-induced improvement in endothelial function is unclear,” the researchers said.
“Curcumin exerts anti-inflammatory and antioxidative effects by inhibiting tumor necrosis factor-alpha (TNF-alpha), suggesting that its effect on endothelial function may be mediated by the suppression of inflammation and/or oxidative stress via down-regulation of TNF-alpha. However, TNF-alpha levels were not assessed in this study.
A study from Greece: For one year, a cohort of postmenopausal women drank milk. Some of the group drank milk fortified with calcium and vitamin D. Others drank milk further fortified with vitamins K1 and K2. Bone Mineral Density (BMD) increased in both groups. But only subjects in the K group had “significant” BMD increases in the lower spine. Vitamin K boosts levels of a protein your body requires to utilize calcium in bones.
Why drink the milk? Take supplements of calcium and vitamins D and K, you’re likely to get similar results. But using the K1 and K2 forms of the vitamin is essential. K3 is synthetic. It won’t produce the same benefits. Almost all of our K intake is K1. The primary sources are leafy green vegetables, broccoli, tomatoes, avocados, olive oil, whole wheat, and butter.
Older women with low levels of vitamin D, may be more likely to gain weight, a new study indicates.
Researchers from the Kaiser Permanente Center for Health Research in Portland, OR said their findings are significant since most women aged 65 and older do not have enough vitamin D in their blood.
The researchers followed more than 4,600 women aged 65 and older over the course of nearly five years. The study found the women with low levels of vitamin D gained about two more pounds during that time than those with normal levels of the vitamin.
Low levels of vitamin D were found in 78% of the women. These women generally weighed several pounds more to begin with. In the group of women that did gain weight, those with insufficient vitamin D levels gained 18.5 pounds over five years. In comparison, the women with normal vitamin D levels gained 16.4 pounds during that time frame.
The author said “Nearly 80% of women in our study had insufficient levels of vitamin D”. Older women may need higher doses of vitamin D to keep their bones strong and prevent fractures.
Journal of Women’s Health.