IS DEATH AND THE AGING BODY PREVENTABLE?

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Richard Feynman – Nobel Prize winning physicist – writes: “There is nothing in biology yet found that indicates the inevitability of death.”

It’s a New Year and a New Decade so we, at Jason Ferine Physical Therapy, are taking a moment to research some interesting facts about overall health, healing  and how we can take charge of our bodies and health with a more positive outcome.   With this in mind we found some interesting and controversial points of view on aging, death and the link to diet by Dr. David Andrew Sinclair an Australian biologist and professor of genetics at Harvard,  best known for his advocacy for resveratrol as an anti-aging dietary supplement and potential medication.

What science is saying about old age and death
Dr. David Sinclair,  in his book Lifespan – Why We Age — and Why We Don’t Have To, writes, “The genetic blueprint to be young is always there, even when we are old.”

Although there are many scientists who are very skeptical of Sinclair’s work at Harvard, this article written by Catherine Elton makes for fascinating reading:

https://www.bostonmagazine.com/health/2019/10/29/david-sinclair/

Why we age
Scientists have their theories as to why we age, why the hair turns gray, the skin wrinkles, joints ache and people get sick. To name a few causes: 

•  Broken DNA. On average there are about two trillion DNA breaks per day caused during replication. Other breaks are caused by radiation, chemicals, X-rays and CT scans.

•   Stem cell exhaustion (stem cells have the capacity to transform themselves into other specific cells – whether nerve, skin or liver cells).

•   Cellular senescence (aged cells).

•   Mitochondrial dysfunction (the energy producers).

•   Telomere shortening (every time a cell replicates, its telomeres get shorter – the shorter the telomeres the closer we are to illness and death).

•   ERCs – extra chromosomal ribosomal DNA. DNA damage gives rise to ECRs. As ERCs accumulate, aging results. Put ERCs in young yeast cells and they age prematurely, become sterile and die young. But when Sirtuin 2 is added, it prevents the accumulation of ECRs and there is a 30% increase in the yeast’s lifespan.

Survival 
It appears that the way we can survive this constant onslaught to the trillions of daily DNA breaks is through our capacity to repair our DNA through activating our sirtuins and inhibiting mTor.

Seven actions that nurture our sirtuins and inhibit mTor
Six out of these seven actions are well-known for their health benefits. However, having the science behind why they are good for us is convincing to the mind.

 1.    WHAT WE EAT
•  Study after study, writes Dr. Sinclair, has demonstrated that animal-based diets are associated with cardiovascular and cancer risks.

•  Red meat contains the amino acid carnitine, which is converted to TMAO, a chemical that is implicated in heart disease.

•  Limiting the amino acid methionine causes obese mice to shed most of their fat quickly – 70% in one month – and increased their lifespan by 20%. Beef, lamb, poultry, pork, eggs and fish are particularly high in methionine. Plant proteins have low levels of methionine, supporting appropriate weight, health and lifespan.

•  The amino acids arginine, leucine, isoleucine and valine activate mTor, rather than inhibit it. Low levels of these amino acids, as found in plant proteins, lead to increased healthy lifespan.

•  All-cause mortality, Dr. Sinclair writes, falls significantly when we eat plant protein instead of animal protein. All amino acids, including the nine essential ones, can be obtained from plant-based sources.

•  We only need small quantities of amino acids (protein) – a little goes a long way – which is why vegetarians suffer significantly lower rates of cardiovascular disease and cancer than meat eaters (due not only reduced amino acids and inhibition of mTor but also due to lower calories and increased polyphenols found in plants). Most people eat at least twice as much protein as their body needs.

2.    HOW OFTEN WE EAT
•  Reduced calories – hunger rather than starvation and malnutrition – leads to good health. Okinawa is famous for the number of its centenarians, who eat 20% fewer calories than those on the mainland.

•  Eating less often leads to significant improvement in health and slowed-down biological aging.

•  Intermittent fasting (IF) means periodically going without eating – for example, eating during an 8-hour period and then not eating for the next 16 hours. Rats that went hungry every third day lived 15-20% longer than those on a regular diet.

•  In Ikaria, Greece, one-third of the population lives past the age of ninety. The Greek orthodox church calls for fasting on a regular basis: no meat, dairy products, eggs and sometimes no wine or olive oil.

•  A variation of Intermittent Fasting is to skip breakfast and eat at 12 noon, or skip food one day per week, or for several days once a month, or reduce the number of calories consumed in a 24-hour period.

•  Inhibited mTor means cells spend less energy dividing and more energy recycling damaged proteins – good for prolonged vitality. mTor is inhibited by calorie restriction – also by limiting the intake of amino acids (protein).

•  TET enzymes remove methyl tags from DNA that cause aging. Natural molecules that stimulate TET enzymes include vitamin C from plant-based sources, and in addition TET enzymes are boosted by calorie restriction.

3.    NAD LEVELS – (NAD is derived from Nicotinamide Riboside (NR). The levels of NAD in our body determine the speed of the aging process.)
•  Without NAD we would be dead in thirty seconds. Generally as people age, their NAD levels decrease in the brain, blood, muscle, immune cells, pancreas, skin and throughout the body.

•  NAD acts as a fuel for sirtuins. Without sufficient NAD, sirtuins don’t work efficiently. NAD boosts the activity of all seven sirtuins, which support healthy longevity. The loss of NAD as we age reduces sirtuin activity and leads to disease.

•  Nicotinamide mononucleotide (NMN) – made by our cells – is converted to NAD. NMN is found in foods such as avocado, broccoli and cabbage.

•  Give animals NMN and the levels of NAD in the body go up about 25% in a couple of hours – the same as when fasting or exercising.

•  Enzymes are the catalysts for all life processes and there are thousands of them in each cell. Over five hundred different enzymes depend on NAD.

4.    REGULAR EXERCISE
•  We all know that exercise improves blood flow, strengthens muscles and improves lung and heart health. But more important than all these is the effect of exercise at the cellular level.

•  Those who exercise more have longer telomeres. Those who jog for half an hour five times a week have telomeres that appear to be nearly a decade younger than sedentary non-exercisers.

•  Exercise is a source of healthy stress on the body, which raises NAD levels that turn up energy production in the mitochondria and stimulate muscles to grow extra oxygen-carrying capillaries.

•  Exercise modulates mTor and sirtuins in the right direction (mTor down and sirtuins up). Sirtuin 1 and 6 help extend telomeres and protect them from degradation.

•  In yeast, NAMPT – the gene that recycles NAD – is turned on by exercise and fasting. As we know, NAD is the fuel for sirtuins.

•  Studies show that running for fifteen minutes a day reduces all-cause mortality by 45%. Even ten minutes of moderate exercise a day adds years to life.

•  However, to engage healthy longevity genes, intensity makes a difference: a brisk run and high intensity interval training (HIIT) engage a large number of health-promoting genes.

•  The combination of exercise plus limiting calories is what leads to a lengthened and healthy lifespan.

5.  EXPOSURE TO COLD
•  Exposure to cold activates our longevity genes: sirtuins are switched on by cold.

•  Exposure to cold also activates brown fat – that generates body heat by burning fatty acids and glucose – as against white fat that we associate with overweight. Brown fat has a large quantity of mitochondria (the energy producers). Brown fat is associated with longevity and decreases with age. Being a bit cold activates the mitochondria in the brown fat.

•  When the core temperature in female mice is reduced, they have a 20% longer life.

•  Wim Hof: The Way of the Iceman: How the Wim Hof Method Creates Radiant, Long Term Health.
Wim Hof is famed for swimming in ice-cold waters, running barefoot in the snow and doing a 28-hour climb with a group of his students – many of whom are using cold water to recover from chronic illness. Together they climb Mt. Kilimanjaro in the snow, wearing only shorts and sneakers. Universities are doing research studies on his method for staying in the peak of health and the impact cold has on helping people regain their health. Wim Hof is never sick, and for many people his methods work better than medicine.

•  For those of us who are curious, we might want to turn on our longevity genes with an alternating hot and cold shower, or put our feet in ice-cold water, or take a walk in shorts when it is cold outside. Or read Wim Hof’s book.

6.    EXPOSURE TO HEAT
•  Research with yeast cells showed that PNC1 genes are turned on in response to heat – yet another benign stressor. And PNC1 boost NAD production, which gets sirtuin2 proteins to work harder. These yeast cells lived 30% longer – the same as calorie restriction.

•  A Finnish study found that physical functioning, vitality and general health were significantly better among sauna users than non-users. Of 2300 middle-aged men who had used sauna up to seven times a week for more than twenty years, there was a two-fold drop in heart disease, fatal heart attacks and all-cause mortality.

7.  RESVERATROL
•  Resveratrol is found in the skin of red grapes. But many plants produce resveratrol in times of stress when water is limited. Or in the case of lettuce, when it is exposed to heat and cold.   This doesn’t mean you have to consume tons of red wine as alcohol weakens the liver and has been shown to shrink the brain.   A healthier option is red grape juice.   Anthony William’s book Liver Rescue is also worth reading.   Human cells in culture dishes with resveratrol became resistant to DNA damage. They had more mitochondria, less inflammation, lower blood sugar levels and appeared to have protection from stroke, heart attack, cancer and dozens of diseases.
  
8.    A FEW THINGS TO AVOID
•  Smoking: cigarettes have thousands of chemicals that cause smokers to age faster by over-working sirtuins and causing DNA breaks.

•  DNA damaging chemicals: PCBs in plastic bottles, bags and containers, dyes in foods, pesticides, N-nitroso compounds in foods treated with sodium nitrite such as beer, cured meats and cooked bacon for starters, radiation from UV light, X-rays, Gamma rays, security airport scanners, pollution….and more.

These studies by various scientists over the years make for very interesting reading but one thing is clear, food and exercise still plays a vital role in the aging process and these choices are simple ones we can work on to improve our overall health.   Living a more simple life, lots of exercise, eating organic fruit and vegetables and healthy oils such as olive oil,  plus limiting the quantity of food, exposure to the natural cycle of heat and cold.   In other words getting out in nature more will all help to improve your overall health.
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Jason Ferine Physical Therapy is wishing you all quicker recovery and better overall health in 2020.

Jason Ferine Physical Therapy
2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064
TELEPHONE:  424 365 2083
FAX:                 310 943 3532
EMAIL:             jfptoffice@gmail.com
jasonferinept@gmail.com

PHYSICAL THERAPY AND HEALTHY AGING

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Postoperative rehab West LA | sports physical therapy West LA | Good Physical Therapist West LA

In the past, physical therapy was perceived as a reactionary profession, there only to support and help people who had already injured themselves.  With the aging of the Baby Boomer generation has come the demand for “healthy aging” and the role of Physical Therapists  in supporting the health and independence of America’s older adults.  The value physical therapists offer the older adult community to keep them safe and independent has changed their profession to include safe, personal training and education on preventive strategies that reduce injuries altogether and help these older adults live their healthiest, injury free lives.
Their skills and knowledge base are essential when dealing with the complexities of aging.  Physical therapy training includes assessment, exercise prescription and progression, all with appropriate monitoring.  All these skills can be utilized for older adults before injury happens. And if used more in this way, physical therapists can play a key role in the prevention of injury, functional decline, and minimize disability.
Fitness at any age is made up of five key aspects:

  1. flexibility
  2. strength
  3. endurance
  4. posture
  5. balance

If you’re experiencing limitations in movement from an injury or pain, it’s a good idea to see a physical therapist.  Physical therapists are skilled at evaluating and diagnosing problems before they lead to more serious conditions.  Once they know what’s causing your pain or injury, they will help you maximize movement. That usually means tailoring a personalized recovery program so you can become independent in your exercise program.

It’s a common misconception that you have to be injured in order to see a physical therapist, but PTs "definitely do preventative care," says Ann Wendel, PT, ATC, a physical therapist and certified athletic trainer, and spokesperson for the American Physical Therapy Association.   For example, if someone suffers from lower-back pain and they want to avoid getting injured and needing surgery, they may go to physical therapy. Often people who have had a baby will seek physical therapy to build strength before they go back to their pre-pregnancy exercise program.  Or some people may seek physical therapy for help with their posture or stiff neck from sitting at a desk or carrying a backpack. "We would take a look and figure out which muscles are tight and weak, and come up with a good program that they can do long term on their own," she says.

Physical therapists work with their patients in two parts, preventively and reactively: 
Preventively –  they work to avoid pain, injury and loss of mobility by developing fitness programs that incorporate exercise, nutrition, and lifestyle changes.
Reactively –  they evaluate patients for pain, lack of mobility, weaknesses, imbalances, and functional deficits. After that evaluation, they develop an individualized plan of care that may involve exercises; therapeutic massage; modalities such as ice, heat, electrical stimulation, and cold laser; or some combination of all of those interventions.
Both the plan and the patient will be reassessed over time and changed to fit  that patient’s new needs.
Physical Therapists are likely to be more specific with the design of their patients programs taking into account the frequency, volume, load, type and basing their knowledge on deep understanding of physiological, anatomical and movement relationships. 

Your Physical Therapist should be your number one  resource for aging well and staying injury free, while fitness training. The knowledge and expertise they provide can prevent or reduce issues before they arise, and make it easier for you to stay healthy and independent.

If you are needing help with your personal fitness planning contact us and we will help you get back to a healthy, pain free lifestyle, no matter your age.

Call us at Jason Ferine Physical Therapy and we will be glad to advise you on any of your sports training or injury needs.
Jason Ferine Physical Therapy
2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064
TELEPHONE:  424 365 2083
FAX:                 310 943 3532
EMAIL:             jfptoffice@gmail.com
jasonferinept@gmail.com

PHYSICAL THERAPY HELPS RELIEVE MUSCLE INFLAMMATION

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Myofascial pain syndrome or muscle pain occurs when your body’s soft tissues become inflamed. There can be many causes of inflammation in the body.  Physical therapists have brought relief to many patients suffering from various forms of inflammation as well as injuries such as arthritis, low back pain, or injuries to joints and muscles.   According to the National Pain Foundation, physical therapy can also help ease "neuropathic" pain that comes from damaged nerves, a common complication of diabetes, cancer and traumatic injuries.

Individualized Physical therapy programs can offer an effective way to help patients reduce these symptoms and help to maintain a better quality of life.
According to the Mayo Clinic treatment plan, A physical therapist can devise a plan to help relieve your pain based on your signs and symptoms.
Physical therapy to relieve myofascial pain syndrome may involve:

  1. Stretching. A physical therapist may lead you through gentle stretching exercises to help ease the pain in your affected muscle. If you feel trigger point pain when stretching, the physical therapist may spray a numbing solution on your skin.
  2. Posture training. Improving your posture can help relieve myofascial pain, particularly in your neck. Exercises that strengthen the muscles surrounding your trigger point will help you avoid overworking a particular muscle.
  3. Massage. A physical therapist may massage your affected muscle to help relieve your pain. The physical therapist may use long hand strokes along your muscle or place pressure on specific areas of your muscle to release tension.
  4. Heat. Applying heat, via a hot pack or a hot shower, can help relieve muscle tension and reduce pain.
  5. Ultrasound. This type of therapy uses sound waves to increase blood circulation and warmth, which may promote healing in muscles affected by myofascial pain syndrome.

While nearly everyone has experienced muscle tension pain, the discomfort associated with myofascial pain syndrome persists or worsens. Treatment options include physical therapy and trigger point injections. Pain medications and relaxation techniques can help.

SYMPTOMS

Signs and symptoms of myofascial pain syndrome may include:

  1. Deep, aching pain in a muscle
  2. Pain that persists or worsens
  3. A tender knot in a muscle
  4. Difficulty sleeping due to pain

CAUSES

Sensitive areas of tight muscle fibers can form in your muscles after injuries or overuse. These sensitive areas are called trigger points. A trigger point in a muscle can cause strain and pain throughout the muscle. When this pain persists and worsens, doctors call it myofascial pain syndrome.

RISK FACTORS

Myofascial pain syndrome is caused by a stimulus, such as muscle tightness, that sets off trigger points in your muscles. Factors that may increase your risk of muscle trigger points include:

  1. Muscle injury. An acute muscle injury or continual muscle stress may lead to the development of trigger points. For example, a spot within or near a strained muscle may become a trigger point. Repetitive motions and poor posture also may increase your risk.
  2. Stress and anxiety. People who frequently experience stress and anxiety may be more likely to develop trigger points in their muscles. One theory holds that these people may be more likely to clench their muscles, a form of repeated strain that leaves muscles susceptible to trigger points.

Complications associated with myofascial pain syndrome may include:

  1. Sleep problems. Signs and symptoms of myofascial pain syndrome may make it difficult to sleep at night. You may have trouble finding a comfortable sleep position. And if you move at night, you might hit a trigger point and awaken.
  2. Fibromyalgia. Some research suggests that myofascial pain syndrome may develop into fibromyalgia in some people. Fibromyalgia is a chronic condition that features widespread pain. It’s believed that the brains of people with fibromyalgia become more sensitive to pain signals over time. Some doctors believe myofascial pain syndrome may play a role in starting this process.

https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/diagnosis-treatment/drc-20375450
The combination of physical therapy as well as an Integrative Bodywork session comprised of an in-depth understanding of human anatomy and kinesiology applied to any and all of the following modalities:  Myo-Fascial Release & Trigger Point Release (Deep Tissue Techniques) & Cranial Sacral Therapy, will go a long way in easing your pain.
If you are suffering from muscle pain call us.
https://jasonferinephysicaltherapy.com/
2300 Westwood Blvd STE. 100
Los Angeles , CA 90064
424 365 2083

PHYSICAL THERAPIST’S ADVICE FOR RUNNERS

The golden standard in SPORTS TRAINING – Maintaining a balance between biomechanics, functional strength and flexibility will be the key to your sports training success and especially for your walking or running regime.   Pay attention to small aches and twinges before they develop into more serious injuries and always seek the advice of your Physical … Continue reading “PHYSICAL THERAPIST’S ADVICE FOR RUNNERS”

The golden standard in SPORTS TRAINING – Maintaining a balance between biomechanics, functional strength and flexibility will be the key to your sports training success and especially for your walking or running regime.   Pay attention to small aches and twinges before they develop into more serious injuries and always seek the advice of your Physical Therapist before embarking on any form of intense sports training.

  Physical Therapists are functional movement specialists who will  plan a training regimen for your individual body design, strengthening your weak areas and stretching your tight areas that will set you on an injury free path to fitness and attaining your goals.  
A few tips to pay attention to before you start on your fitness journey

  1. Buy the correct running shoes for your feet, don’t skimp on these.
  2. See your physical therapist to have an assessment of your body’s strengths and weaknesses.   Having a safe training plan will serve you well for years to come.
  3. Have any aches and pains looked at by your physical therapist before they develop into injuries.
  4. Training correctly – start gradually on your program and then work up to your desired fitness level.   As your muscle strength increases so will your cardiovascular strength increase.   Learning to pace yourself will give you long term benefits and far less permanent injuries.   After a trail run or hilly run your shins and calves may do well to have a day of rest or light upper body training in between.

 
Some runners injuries to be aware of:

  1. Patellofemoral pain syndrome  –    Patellofemoral (puh-tel-o-FEM-uh-rul) pain syndrome is pain at the front of your knee, around your kneecap (patella). Sometimes called "runner’s knee," it’s more common in people who participate in sports that involve running and jumping.  The knee pain often increases when you run, walk up or down stairs, sit for long periods, or squat. Simple treatments — such as rest and ice — often help, but sometimes physical therapy is needed to ease patellofemoral pain. Ref: https://www.mayoclinic.org
  2. Iliotibial band syndrome – Iliotibial band syndrome is often called IT band syndrome. It is a health problem that causes pain on the outside of the knee. It most commonly happens in athletes, especially distance runners, or those new to exercise.

The bones of your knee joint are your thigh bone (femur), your shinbone (tibia), and your kneecap (patella). Your iliotibial band is a strong, thick band of tissue that runs down the outside of your thigh. It extends all the way from your hip bones to the top of your shinbone.  When you bend and extend your leg, this band moves over the outer lower edge of your thigh bone. With repeated bending and extending of the knee, this movement of the iliotibial band may irritate surrounding tissues, causing pain.  Although anyone can develop it, iliotibial band syndrome is relatively common in distance runners. Ref: https://www.cedars-sinai.org/health-library/diseases-and-conditions/i/iliotibial-band-syndrome.html

Achilles Tendinopathy – Achilles tendinitis is an overuse injury of the Achilles (uh-KILL-eez) tendon, the band of tissue that connects the calf muscles at the back of the lower leg to your heel bone.  Achilles tendinitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It’s also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends.  Most cases of Achilles tendinitis can be treated with relatively simple, at-home care under your doctor’s supervision. Self-care strategies are usually necessary to prevent recurring episodes. More-serious cases of Achilles tendonitis can lead to tendon tears (ruptures) that may require surgical repair. Ref: https://www.mayoclinic.org

  1. Plantar Fasciitis – Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).  Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move more, the pain normally decreases, but it might return after long periods of standing or after rising from sitting.  Plantar fasciitis is more common in runners. In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis.  Ref: https://www.mayoclinic.org

 

When a niggling pain starts to surface, runners might put off a visit to the therapist, especially when an injury interferes with training.   Patients usually seek physical therapy treatment when the pain begins to interfere with their day to day lives. Once it bleeds into daily activities we take for granted like prolonged sitting, squatting, or going down stairs we take note and try to remedy the injury.  Rather than reach this point of inflammation and debilitation, it’s far better to seek advice early on in your training.

Running as a sport is a long term fitness activity and should be planned and approached seriously to prevent long term injuries and pain.   Let your physical therapist give you the expert advice and training that will give you lifelong enjoyment out of this sport.

Call us at Jason Ferine Physical Therapy and we will be glad to advise you on any of your sports training or injury needs.
Jason Ferine Physical Therapy
2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064
TELEPHONE:  424 365 2083
FAX:                 310 943 3532
EMAIL:              jfptoffice@gmail.com
 jasonferinept@gmail.com