Oscillatory Exercises

It really is time to get serious about my health. I've made 139 posts on my mathematical blog as of the 18th November this year which is about 12 posts per month. By contrast I've made 19 posts to this blog so far in 2024 which is equivalent to about 1.5 posts per month. I need to experiment with different exercise regimes and nutritional supplements and see which ones stick.

Advice from old people is especially valuable obviously and a case in point is the concept of oscillatory exercises promoted by some silly old bald bastard like myself with a YouTube channel called I AM LONGEVITY. 

In a video titled Oscillatory Exercises: How To Keep Your Muscles, Joints, Tendons, And Ligaments Young, he says the following:

In this video, I discuss a novel exercise training method called "Oscillatory Training." 

Oscillatory training involves rapid, small-range movements where muscles contract and relax quickly. This type of training enhances neuromuscular performance, strength, power, and coordination by accelerating the relaxation of antagonistic muscles and improving force production. The exercises often involve pulsing actions that engage muscles continuously, promoting improved muscle engagement and athleticism.

In addition,  this type of training protects and strengthens ligaments, tendons, joints, and muscles. And helps them work as a team when needed. 

Furthermore, this specialized training helps recruit and active all the motor units, including the slow and fast, and their corresponding muscle fibers, including Type 2a and Type 2x fast-twitch muscle fibers.

I also show you some sample exercises you can incorporate into your regimen. Oscillatory Training is a primary reason I have good mobility, balance, coordination, and much more, even in my 60s.

Enjoy the video!!!!

As he explains in his video, the idea of oscillatory exercises involves quick movement within a narrow range and does not involve full stretching. I like the idea and just have to develop some ways to incorporate it into an exercise session without overdoing it and injuring myself. This activity is more in keeping with real life movement rather than say slow stretching exercises where is strive to increase our range of motion. In oscillatory exercises, the range is deliberately restricted and quick repetitions are carried out.

Turmeric, Ashwagantha Root and Maca Root

I watch Dr. Suneel Dhand on YouTube and he recently uploaded a video about the benefits of Turmeric (link) as an anti-inflammatory. Before viewing this, I'd also noted that it had been added the Moringa capsules that I'd recently purchased off Amazon. See my post on Moringa Leaf.

Here is what Gemini had to say about Turmeric:

The active ingredient in turmeric is curcumin. It's a polyphenol compound that gives turmeric its vibrant yellow color and is responsible for most of its medicinal properties. 

Benefits of Curcumin:

Anti-inflammatory: Curcumin has potent anti-inflammatory properties, which can help reduce inflammation associated with various conditions like arthritis and inflammatory bowel disease.

Antioxidant: It acts as a powerful antioxidant, protecting cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and chronic diseases.

May Improve Brain Function: Some studies suggest that curcumin may improve cognitive function and memory, particularly in older adults. It may also have potential benefits for Alzheimer's disease and other neurodegenerative conditions

May Aid in Digestion: Turmeric has been traditionally used to support digestion and may help relieve symptoms of digestive disorders like irritable bowel syndrome (IBS).

May Boost Heart Health: Curcumin may help lower cholesterol levels and reduce the risk of heart disease. It may also have blood-thinning properties, but more research is needed to confirm these effects.

Source

I was curious to find out the health benefits of the other ingredients in the capsules. So what is Ashwagandha root?

Ashwagandha, also known as Indian ginseng, is an ancient medicinal herb with several potential health benefits. Here are some of the key benefits:   

Stress and Anxiety Reduction: Ashwagandha is often referred to as an adaptogen, meaning it helps the body adapt to stress. Studies suggest it can significantly reduce stress and anxiety levels, improving overall mood and well-being.   

Improved Sleep Quality: Ashwagandha may help regulate sleep patterns, leading to improved sleep quality and reduced insomnia.   

Enhanced Cognitive Function: Some research indicates that ashwagandha may improve cognitive function, including memory, attention, and reaction time.   

Boosted Immune System: Ashwagandha may help strengthen the immune system, making the body more resistant to infections and illnesses.   

Increased Testosterone Levels: In men, ashwagandha may help increase testosterone levels, leading to improved sexual function and muscle strength.   

Reduced Inflammation: Ashwagandha has anti-inflammatory properties, which may help alleviate symptoms of inflammatory conditions like arthritis.   

Source

What about Maca root?

Maca root, also known as Peruvian ginseng, is a traditional Peruvian medicinal plant with several potential health benefits. Here are some of the key benefits:   

Improved Sexual Health: Maca root is often used to boost libido and sexual desire in both men and women. It may also help improve fertility in men by increasing sperm count and motility.   

Hormone Balance: Maca root may help balance hormones, particularly in women going through menopause. It can help alleviate symptoms like hot flashes, mood swings, and sleep disturbances.   

Increased Energy Levels: Maca root is believed to boost energy levels and reduce fatigue. It may be helpful for athletes and individuals with low energy levels.   

Enhanced Mood: Some studies suggest that maca root may improve mood and reduce symptoms of depression and anxiety.   

Improved Fertility: Maca root may enhance fertility in both men and women by improving sperm quality and egg health.   

Cracked Rib and Other Ailments

Leaning into a garbage bin to retrieve a rock that had tumbled in along with the garden refuse that I was discarding, resulted in a pronounced crunch that left me feeling that my one or more of my lower ribs had cracked. I don't know for sure if it has but the area remains very tender and I have difficulty in moving from various positions.

A couple of weeks earlier I was suffered for a couple of days with discomfort in the right unguinal area after a lot of up and down movement in the garden. I didn't have any herniation but the sudden onset of symptoms was a bit of a shock. The decrease in the strength of my leg muscles is disturbing. Today I was bending over repeatedly and putting all the weight on my right leg as I plucked out grass shots from the wood chip in the garden. I soon found that the leg was becoming fatigued.

Gardening has the benefit of making one realise where the weaknesses are in ones body. The unguinal discomfort and today's rapid onset of fatigue in the leg muscles remind me that I need to do a lot more strengthening exercises for my legs. I have started doing some regular isometric exercises for my upper body and a little for my legs. 

As I do so, other problems emerge such as discomfort in the bony protuberances on my hands and elbows. The latter is termed the medial epicondyle (the bony bump on the inner side of the elbow) joint while the former is the pisiform bone. To quote: 

Pain and tenderness on the palmar and ulnar aspects of the wrist in the area of the pisiform bone is fairly common. Chronic pain in the pisiform area may be due to tendinitis of the insertion of the flexor carpi ulnaris, bony fractures or osteoarthrosis of pisotriquetral joint which is the second most common degenerative arthritis in wrist after the scaphotrapezial osteoarthrosis. Source.

My right shoulder continues to bother me, especially when lying horizontal in bed. If I raise my upper body a little using two pillows, the pain subsides. The discomfort from my thymoma is ongoing but only manifests when getting out of bed or doing stretching movements. This and these other disabilities don't encourage exercise but I need to persevere nonetheless or I'm to find myself increasingly incapacitated.

A few days ago I weighed in at 70.8 kilograms and in fact over these past months I've been hovering around 71 kilograms. If I drop below 70 kilograms, it will assuredly be due to sarcopenia so I must strive to maintain muscle mass.

Source

Just as I track the properties of the number associated with my diurnal age EVERYDAY, I should be equally diligent in tracking all exercises and activities associated with my physical health. Should it be a physical diary or an electronic one? What do I track? 

... to be continued.

Urology Shivers: Why Cooler Temps Lead to Certain Urinary Conditions

Urology Shivers: Why Cooler Temps Lead to Certain Urinary Conditions

This is the title of an article that sheds considerable light on my current condition that manifested once I arrived in a chilly Melbourne a few days ago. Here are some excerpts from the article.

Ongoing research indicates that while our bodies adjust to colder temperatures, some functions have to catch up, and this can cause a lapse in efficiency. In the urinary systems, the lapse could contribute to overactive bladder (OAB) and urinary tract infections (UTIs). 

You may have noticed that when you are out in the cold, you have to go to the bathroom more often This is because the kidneys are making more urine to compensate for other bodily cold-weather “tricks.”

1. Trick one: The body preserves warmth around the internal organs by reducing blood flow to the skin.  

1. Trick two: This change causes blood pressure to increase, meaning more blood pumps through the body. 

1. Trick three: The kidneys, which filter waste out of all that blood, must produce more urine to meet their filtering demand.  

1. Trick four: We sweat less in the winter and therefore lose less fluid, so there’s more urine stored in our bodies. 

The result: We have to pee more.

People whose bladders are weakened due to age, excess weight, or childbirth, might not be able to keep up with this increased frequency. It doesn’t help that when our body temperature lowers, the muscles around the bladder are prone to tense up or spasm, leading to the urgent need to urinate.

So this article certainly explains why my condition developed but hopefully I seem to have improved to the point where I won't need to take antibiotics to resolve the lower UTI. It's interesting that when I arrived in Melbourne last year in the depth of its winter I suffered from OAB initially but not a UTI. This time around the suffered from both. I guess I'm an example of a person whose bladder has been weakened from old age. The cooler weather certainly does not agree with me and I look forward to a return to the tropics.

Another term for my condition is Cold-Induced Diuresis explained as follows (source):

During cold diuresis, blood vessels constrict, and blood flow decreases to warm your internal and vital organs. This causes your blood pressure to increase, making your kidneys filter excess fluid and blood to decrease your blood volume, which causes a full bladder and makes you pee more.

Moringa Leaf

I watched a video recently promoting the benefits of ground-up Moringa leaves in treating rhematoid arthritis and decided to purchase some capsules online.

The capsules containing the ground-up leaves do not contain gelatin and so once my online purchase arrives in a couple of days, I'll be ready to test the efficacy of leaves. At the moment, my fingers are slightly stiff and sore when I move them but I'm not really inconvenienced. However, it would be nice to regain the complete freedom of movement that I had before my unfortunate fall. In the video that I watched, the affected person gained remarkable relief within a couple of weeks.

I've also been taking an infusion of seeds twice a day for some weeks now. These were recommended by my psychic healer and they have definitely had an ameliorating effect on my rheumatoid arthritis. I don't know what the name of these seeds are but I'll attempt to find out. Currently, I've come down with what seems like a mild cold. I was sitting in a coffee shop that was rather chilly beforehand and this may have triggered its onset. My immune system has clearly become rather delicate in my old age, so I need to be extra careful and I need to keep a jacket in the car at all times that I can use if needed.

Naturally I've been apprehensive as Uranus is grinding to a halt in the heavens in close proximity to my natal Moon on the cusp of the Second House. This station of the planet will reach exactitude on September 1st. Whatever will be, will be. So all I can now is wait ...

Transits to my natal chart
for 1st September 2024

Recovery Continues

So August is here and what's happening with my body. By day, I'm feeling pretty good. I can walk more or less normally but my left ankle is still not quite right. After walking 4.7 km today, my left foot was visibly swollen but not painful. Some Arnica applied to the region reduced the swelling. My fingers still feel slightly stiff but I can play the guitar without difficulty and my grip strength has largely returned to normal.

By day things are generally OK but the nights are a little different. Awakening from sleep, I often find my fingers kind of frozen and I need to move them to regain normal mobility. Sometimes my shoulder or wrists can be painful. Overall, I'd say that I'm about 80% of my former self, that is to say my pre-fall self. Whether I'll ever recover the lost 20% remains to be seen. 

I am walking nearly everyday but I've sadly neglected my isometrics. My thymoma is noticeable mainly when I move about in bed at night but during the day it's hardly noticeable. Transiting Uranus will station within a couple of degrees of my natal Moon on September 1st and I'm hoping that this won't lead to any unexpected health problems. I won't go into the astrology here as that's better addressed in the appropriate blog (AstroWatch).

I have been making sure that some days I walk around 10 am when the Sun is rising but it still hasn't reached the meridian. The Sun in Jakarta is too powerful after that to do any sustained walking until about 3 pm. I'm hoping that this will boost my Vitamen D levels.

Rheumatoid Arthritis

There's no doubt now that I am suffering from rheumatoid arthritis but not osteoarthritis which is characterised by degeneration of the cartilage of certain joints. My wrists, hands, shoulders, feet and sometimes other parts of my body are being attacked by my immune system to varying degrees, causing stiffness and pain.

The condition was definitely triggered by my fall about three months ago because prior to that I only had sporadic pain in my right shoulder and nowhere else. I'm not too troubled at the moment. The soreness and swelling in my left foot has subsided. There was one night when my wrists were causing me considerable discomfort. Ironically, this had been caused by finger exercises that I had been doing to ameliorate the stiffness in my fingers.

I have been walking between 2km and 4km a day, sometimes more, but I notice my knees are weaker than they used to be and sometimes hurt when I'm walking up stairs. I definitely need to resume by leg band exercises and squats. I just have to accept that the arthritis is not going away anytime soon. The more I can find out about the condition and how to manage it the better. This post was prompted by this YouTube video and is where the screenshot came from.

The body's decline creeps like a vine.

Day to day, the changes can be imperceptible.

You adapt. 

Then something happens that finally makes it clear

That things are no longer the same.

My condition is certainly not severe at the moment. There is no redness and swelling of the joints of my hands and certainly no deformities. Maybe that will come later. Maybe it won't. One thing is incontrovertible. My body is in decline. The price one pays for longevity. Fortunately, my mind seems largely intact. Let's hope that continues.