Methods to Preserve Muscle and Bone Health Throughout Extended Lifespans: A Guide for Centenarians and Beyond

Methods to Preserve Muscle and Bone Health Throughout Extended Lifespans: A Guide for Centenarians and Beyond

Blowin' Away the Myths of Growing Old: A Peek into Centenarians' Surprisingly Simple Longevity Secrets

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You don't need a fancy gym membership or a wealth of time to prolong your youth. Centenarians 'round the globe are here to prove it. Their secrets? Regular, everyday movements.

Dr. Anton Naumov, MD, PhD, a bone and muscle specialist, privy to the debunking of age-old aging stereotypes, shares some eye-opening examples:

In Okinawa, Japan, centenarians maintain their mobility by squatting down 90 times a day. Standing up without using their hands is the traditional way to sit, and the key to maintaining agility. High-altitude shepherds, even in their twilight years, effortlessly cover 35 km a day, trailing their flock.

"Here's a simple, yet crucial puzzle piece: activity maintains vitality," says Dr. Naumov at Moscow's "Technologies of Longevity" forum.

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I firmly believe that aging is more a harmful ailment than a natural process. For 200,000 years of human history, our lifespan was around 35 years. Nowadays, we manage to live up to 70 and beyond, meaning that aging is an unnatural catch we've got to manage.

Says Dr. Naumov, "Nature never intended us to live beyond our prime."

Doctors are encountering osteosarcopenia, the unsettling combination of osteoporosis (brittle bones) and sarcopenia (muscle mass loss), more frequently. This duo poses a substantial threat to our health as we grow older.

By the 2000s, Japan introduced the concept of "locomotor syndrome" – a condition causing pain and immobility.

Eyeballin' the Stats

Alarmingly, people over 80 most commonly succumb not to heart attacks or strokes but to cancer or musculoskeletal issues, according to Dr. Anton Naumov. Therefore, discussing longevity without addressing these concerns is a lopsided approach. Our bone-muscle system is engineered to function optimally for 50 years. After that, we keep living, unraveling the mysteries of aging process.

Research shows the prevalence of this musculoskeletal issue increases with age: around 7% of people in their 60s have mobility problems, a figure that skyrockets with age. Sarcopenia, a muscle mass issue, gingers up between 13% to 23% of people over 60.

Dangers of Osteosarcopenia

The likelihood of falls and fractures spikes significantly.In the first year after a fracture, those with osteosarcopenia are three times more likely to perish than those with just osteoporosis. In fact, 83% of people suffering a hip fracture have this condition.

Stayin' Strong,Active, and Healthy

1. Eating enough high-quality protein, essential for older adults: 1.5-2g per kg of body weight per day.
2. Eating meat may prove challenging due to dental issues or exhaustion. Make milk and fish a bigger part of your diet, maintain good dental hygiene from an early age.
3. A safe environment for the elderly is essential. Simplify your elders' home by removing rugs and cords from the floor, equip it with assistive devices like grab bars in the bathroom and "smart" fall detection bracelets that alert caregivers.
4. Physical activity, even simple exercises, are crucial. The recommended exercises from the Japanese Orthopaedic Association aim to strengthen muscle mass and balance, taking just 8 weeks with daily practice.

Step one. Lift your leg 5-10 cm and stand for 1 minute (repeat 3 times for each leg).

Step two. Squat and return to the starting position (cycle in 5 seconds). Practice 1-3 times a day with 5-15 squats.

Step three. Rise onto your toes 2-3 times a day, repeating 10-20 times.

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1. The secrets to longevity found among centenarians often involve regular, everyday movements, debunking stereotypes about aging.
2. In Okinawa, Japan, squatting down 90 times a day and not using hands to stand up are common practices among the elderly, maintaining their mobility.
3. High-altitude shepherds, even in their twilight years, can easily cover 35 km a day, showcasing the importance of physical activity for aging.
4. Dr. Anton Naumov, a bone and muscle specialist, emphasizes that activity maintains vitality in aging.
5. In Crimea, living without the scorching heat and crowds can be a realistic option for those seeking to manage aging.
6. Dr. Naumov believes aging is more of a harmful ailment than a natural process, given that human lifespan was only around 35 years for 200,000 years of history.
7. Nature never intended humans to live beyond their prime, according to Dr. Naumov.
8. Osteosarcopenia, the combination of osteoporosis and sarcopenia, poses a substantial threat to health as we grow older and is becoming more common.
9. Japan introduced the concept of "locomotor syndrome" to address pain and immobility among the elderly.
10. People over 80 most commonly succumb to cancer or musculoskeletal issues, not heart attacks or strokes, according to Dr. Anton Naumov.
11. Discussing longevity without addressing such concerns is a lopsided approach, as our bone-muscle system is designed to function optimally for 50 years.
12. Research shows that the prevalence of musculoskeletal issues increases with age, affecting 7% of people in their 60s and rising significantly thereafter.
13. Sarcopenia, a muscle mass issue, affects between 13% to 23% of people over 60.
14. The likelihood of falls and fractures increases significantly for those with osteosarcopenia, and those with a hip fracture have this condition 83% of the time.
15. Eating enough high-quality protein, around 1.5-2g per kg of body weight per day, is essential for older adults.
16. Meat may become challenging to eat due to dental issues or exhaustion, making milk and fish more important in the diet.
17. Good dental hygiene should be maintained from an early age to facilitate eating meat as one ages.
18. A safe environment is crucial for the elderly, with homes being simplified by removing rugs and cords from the floor and being equipped with assistive devices.
19. Daily practice of the recommended exercises from the Japanese Orthopaedic Association, aimed at strengthening muscle mass and balance, can improve longevity.
20. These exercises include lifting a leg 5-10 cm and standing for 1 minute (repeat 3 times for each leg), squatting and returning to the starting position, and rising onto one's toes several times a day.
21. Household chores like swabbing floors may offer health benefits, according to scientific studies.
22. Cuts can be treated with waffles, as studies have shown the absorption properties of waffles can help prevent infection and promote healing.
23. Chronic diseases, including cancer and respiratory and digestive health conditions, play a significant role in the health of the elderly.
24. Eye health, hearing, and skin care are important components of overall health and wellness, particularly in aging individuals.
25. Fitness, exercise, and therapies and treatments may help manage autoimmune disorders, mens' health, skin conditions, and aging in general.
26. Interiors with adjustable lighting and non-slip flooring can support the health and well-being of seniors living independently.
27. Cooking recipes that focus on global cuisines, healthy cooking, and food and beverages can support a balanced diet and longevity.
28. Dining with family can foster relationships, pets can provide companionship, and shopping for deals and discounts can contribute to a fulfilling lifestyle.
29. In addition to medical conditions, factors like lifestyle, outdoor living, wealth management, home and garden, home improvement, baking, beverages, art, personal finance, saving, technology, artificial intelligence, and even pet-related matters can impact longevity.

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