While massage is commonly believed to be the best modality for relieving muscle soreness, emerging evidence suggests that actively warming up the muscles with exercise may be an effective alternative. Lars L. Andersen, from the National Research Center for the Working Environment (The Netherlands), and colleagues recruited 20 women to do a shoulder exercise while on a resistance machine. The women shrugged their shoulders while the machine applied resistance, which engaged the trapezius muscle between the neck and shoulders. Two days later, the women came back to the lab with aching trapezius muscles, and they received a 10-minute massage on one shoulder and did a 10-minute exercise on the other shoulder. The exercise again involved shoulder shrugs; this time the women gripped an elastic tube held down by their foot to give some resistance. The team found that, as compared to the shoulder that wasn't getting any attention, massage and exercise each helped diminish muscle soreness. The effect peaked 10 minutes after each treatment, with women reporting a reduction in their pain of 0.8 points after the warm up exercise and 0.7 points after the massage. The study authors write that: “Coaches, therapists and athletes can use either active warm-up or massage to reduce [delayed onset muscle soreness] acutely, e.g. before competition or strenuous work, but should be aware that the effect is temporary, i.e. the greatest effects occurs during the first 20 min after treatment and diminishes within an hour.”
Andersen, Lars L.; Jay, Kenneth; Andersen, Christoffer H.; Jakobsen, Markus D.; Sundstrup, Emil; Topp, Robert; Behm, David G. “Acute effects of massage or active exercise in relieving muscle soreness: Randomized controlled trial.” Journal of Strength & Conditioning Research, 21 March 2013.
Post-workout aches and pains can be effectively relieved by a short bout of light exercise.
American Cancer Society urges that a coordinated effort to change individual health behaviors could prevent much of the suffering and death from cancer.
The indigestible carbohydrate content in barley kernels may increase satiety hormones and reduce subsequent energy intake.
Netherlands researchers suggest that men who have higher levels of the mineral selenium may be at a lower risk of developing advanced prostate cancer.
US National Cancer Institute scientists elucidate clues as to how exercise may be protective.
Generational shifts in metabolic risk factors suggest that today’s adults are less healthy than their predecessors.
Daily supplements of soluble fiber help to improve metabolic and cardiovascular measures, among diabetics
Omega-3 fatty acids and their metabolite products may slow or stop the proliferation of triple-negative breast cancer cells by as much as 90%
Rich in flavonoids, black tea may help to reduce variability in nighttime blood pressure.
Higher levels of mercury exposure – such as that which may occur from consumption of fish and shellfish – may increase the risks for type 2 diabetes.
Older athletes who engage in endurance training have longer telomere length, and maximal oxygen consumption positively associates with telomere length.
Exercising on watercycling machines helps people who have joint problems such as arthritis, or are overweight, to participate in aerobic activity.
Mesenchymal stem cells prevent post-traumatic arthritis, in a lab animal model.
Johns Hopkins researchers successfully use nanoscale artificial fiber scaffolds to help coax stem cells into developing into cartilage.
Resveratrol improves strength and endurance, in lab models.
Complementary & Alternative Medical (CAM) therapies as an adjunct to conventional medical care improves outcome measures.
Older men and women who regularly practice Tai Chi demonstrate improved expansion and contraction of arteries, as well as improved knee muscle strength.
Not only does lifting weights improve muscle power and promotes cardiovascular health, but doing so enhances quality of life as well.
University of Central Florida (US) team successfully uses stem cells to grow neuromuscular junctions between human muscle cells and human spinal cord cells.
Drinking a leucine-enriched protein drink whilst taking part in endurance exercise may boost muscle synthesis by a third.
Tip #156 - Social Ties May Slow Memory Decline
Staying connected with family and friends can beneficially impact memory as we age. Harvard School of Public Health (Massachusetts, USA) researchers studied 16,638 men and women, ages 50 and over, to assess the impact of social integration on changes in memory during a six-year period. The team found that the study participants with high social integration at the start of the study encountered slower rates of memory decline over time, as compared to the less socially integrated subjects. Memory among the least socially integrated declined at twice the rate as that of the most socially integrated.
Among men, social activity in midlife may slash the risk of dementia. Researchers from Johns Hopkins Bloomberg School of Public Health (Maryland, USA) studied 147 male twin pairs for 28 years. Among the twins, those who participated in social activities at home, visited with family and friends, and engaged in club activities and hobbies were less apt to develop dementia.
Be sure to stay in-touch with loved ones on a regular basis. Your network of family and friends not only provides moral support and encouragement, it might also help delay a declining memory.