Dr. Jonny Bowden

Category: Anti-Aging

  • The Wisdom of Menopause

    I’m excited to tell you that my friend and colleague, Christiane Northrup, M.D., has revised and re-released her classic The Wisdom of Menopause.

    The Wisdom of Menopause is not just for the woman having hot flashes and wondering about hormone therapy. It is a comprehensive resource that addresses all of the health concerns women face in their 40’s, 50’s, 60’s, and beyond.

    In the new edition of The Wisdom of Menopause, Dr. Northrup tackles everything a woman needs to navigate “the change.” Women will return to this treasured reference time and again for advice on breast health, bone health, pelvic health, and heart health as well as diet, supplementation, and sexuality. Dr. Northrup also teaches how you can emerge from your midlife transition happier and healthier than ever.

    Of course no book on women’s health would be complete without an in-depth discussion on hormones. The Wisdom of Menopause contains the latest choices in hormone therapy-and tells you how to develop an individualized plan to fit your lifestyle and preferences.

    You can purchase The Wisdom of Menopause on Amazon.com  or at a bookstore near you. Click here to read an excerpt.

    To learn more about Dr. Northrup and her work, go to www.drnorthrup.com or follow her on Facebook and Twitter.

  • Dark Chocolate Is Good For Your Heart

    Dark Chocolate Is Good For Your Heart

    A new study just came out adding to the growing body of research pointing to the conclusion that dark chocolate is a serious health food.

    You’ve heard me go on about the health benefits of dark chocolate more times than we both can count. But the research just keeps coming in, and dark chocolate keeps looking better and better!

    We already know from a previous study published in the Journal of the American College of Cardiology that women with the highest weekly chocolate intake (45 grams a week or more) had about 1/3 the number of strokes as women who consumed the least amount of chocolate.

    We also know that dark chocolate:

    The new study—published in the Journal of Nutrition—examined the effect of flavonoid-rich cocoa on major cardiovascular risk factors including:

    • blood pressure
    • cholesterol, BMI (a measure of overweight)
    • C-Reactive Protein (a measure of inflammation)
    • fasting blood sugar
    • fasting insulin
    • insulin sensitivity/insulin resistance

    The researchers performed what’s called a meta-analysis, which is a study of other studies; researchers gather a whole bunch of papers (in this case twenty four) pool the information and look for consistent trends and findings.

    In this case, they found that flavonoid rich cocoa definitely affects a whole bunch of cardiovascular risk factors. Flavonoid-rich cocoa consumption significantly improved blood pressure, insulin resistance and lipid profiles.

    Researchers have long suspected that the health benefits of dark chocolate are due to the high flavonoid content of cocoa. Flavonoids are plant chemicals with multiple health benefits- they’re antioxidants and anti-inflammatories. The specific flavonoids found in dark chocolate are called flavanols, and are believed to be responsible for the benefits.

    The flavanols in cocoa also do something else that’s very important. They modulate a compound in the body called nitric oxide. Nitric oxide  is critical for healthy blood flow and healthy blood pressure and is a very important compound in the area of cardiovascular health. One reason that chocolate lowers blood pressure may well be that flavanol-rich cocoa actually supports the body’s ability to synthesize nitric oxide.

    Remember, all chocolate is not created equal! To get the kinds of benefits on cardiovascular health that the studies all point to, you must consume dark chocolate with a high cocoa content (60% or more, preferably 65-70%). As the percentage of cocoa goes up, the chocolate bar tastes less sweet and more bitter.

    A 100% dark cocoa bar is almost inedible;  but a bar with around 60-75% still tastes great and yet doesn’t tend to spark cravings the way a high-sugar bar would. Remember that commercial chocolate bars—milk chocolate, white chocolate, low-cocoa dark chocolate—tend t0.o be filled with sugar and chemicals. For the real deal, go for the organic kind and make sure the cocoa content is high so you’re assured of getting all those beneficial flavanols!

  • Low Levels of Vitamin D Linked with Diabetes

    Low Levels of Vitamin D Linked with Diabetes

    A new Australian study links low levels of vitamin D with a higher risk of diabetes.

    This study comes on the heels of a finding presented at the American Diabetes Association 2011 Scientific Sessions that showed that examined data from the Diabetes Prevention Program which showed that participants in the upper third of vitamin-D levels had a 26% less chance of developing diabetes compared to the participants in the lower third.

    These studies add to the growing body of research demonstrating a positive effect of vitamin D on literally dozens of conditions ranging from cancer to obesity.

    In the Australian study, 5200 non-diabetic men and women were evaluated for blood sugar issues using a glucose tolerance test. In addition, the researchers tested their blood levels of vitamin D. The subjects were then followed-up for five years.

    During the five-year follow-up, 199 cases of diabetes were diagnosed. Those who developed diabetes had lower vitamin D levels compared to those who remained free of diabetes.

    Even after adjusting for all possible confounding variables like smoking, physical activity, hypertension, and family history of diabetes, each 25nmol/L increment in blood levels of vitamin D was associated with a 24% reduced risk of diabetes.

    Each 25 nmol/L increment in serum vitamin D was associated with a 24% reduced risk of diabetes.  A single vitamin D capsule of 1000 IUs of vitamin D would raise your blood levels of vitamin D by the amount needed to reduce the risk of diabetes by 24%. Two thousand IUS- the amount I generally recommend as a daily supplement— would reduce the risk by 48%. Not a bad return for one of the most inexpensive, easiest-to-take supplements on the planet!

    Another nice finding of this study:  higher levels of vitamin D were associated with greater levels of insulin sensitivity!

    (Insulin sensitivity is the opposite of insulin resistance. In insulin resistance, the cells stop “listening” to insulin; insulin resistance at the root of both metabolic syndrome and diabetes. You want your cells to be insulin sensitive, not insulin resistant!)

    Note that there are two systems of measurement for vitamin D levels in the blood. In Europe they use the nmol/L standard used in the present study, but in the US we mostly use ng/ml. If you have your vitamin D levels tested, make sure to compare apples to apples. According to the vitamin D council, optimal ranges using the US measurement of ng/ml are between 50-80.

  • High Blood Sugar and Memory Loss

    High Blood Sugar and Memory Loss

    High blood sugar puts you at risk for memory loss and cognitive problems, according to a new study out of Japan.

    In this study, 1017 people in Japan, all under the age of 60, were given an oral glucose tolerance test (OGTT). In a glucose tolerance test, the person is given a fixed amount of glucose (sugar) and then their blood levels are monitored for several hours so that doctors can track how quickly and efficiently the glucose is “cleared” from their bloodstream. (The test is frequently given as part of a diagnostic workup for diabetes and insulin resistance.)

    Based on their glucose tolerance tests, the researchers were able to classify the subjects as diabetic, pre-diabetic, or non-diabetic.

    What the researchers found was that even after adjusting for variables like age and sex, the incidence of Alzheimer’s Disease, vascular dementia and all-cause dementia were significantly higher in subjects with diabetes. Remember, by definition, diabetics have blood sugar issues and don’t do well on glucose tolerance tests, so this study clearly links blood sugar issues with an increased risk of dementia.

    Diabetics in this study had a whopping 74% increased chance of winding up with dementia from any cause whatsoever (“all-cause dementia”).

    But here’s what’s interesting. Of the 308 people who started the study with pre-diabetes, a very significant 25% of them ultimately developed dementia. The American Diabetes Association estimates that 79 million people are walking around with pre-diabetes, which is defined as the state that occurs when a person’s blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes.

    As many of you may know, cardiologist Steve Sinatra and I are currently at work on a book about heart disease. In reading the copious amount of research on fat, cholesterol, sugar and the heart, it’s become stunningly clear to me that we have been barking up the wrong tree for thirty years by trying to reduce fat in the diet and bring down our cholesterol.

    What we should have been looking at is sugar. (You’ll see why when the book comes out.)

    But sugar isn’t just a culprit in heart disease. Cancer cells feed on sugar. High glycemic (sugar) diets are implicated in heart disease, diabetes, and nearly any condition in which there’s a lot of inflammation.

    This new study adds dementia and cognitive problems to the long and growing list of conditions you don’t want to have that are negatively impacted by a high-sugar diet.

  • The Top Ten Detoxifying Foods

    The following is a guest article by Dr. John Dempster, originally posted on the Huffington Post.

    While I’m a firm believer that detoxification is an essential part of optimal health, I acknowledge there is a lot of misinformation on how to detox safely and effectively. I’m often asked, “What is the best detox/detox kit?” My answer is simple: We’re all biochemically unique and thus, have different biochemical demands. There are a number of organs which aid in the removal of the dangerous exogenous and endogenous toxins from our body.

    Therefore, it’s highly recommended to seek the guidance of a qualified health-care provider before you begin a detox regimen. That being said, there are a number of foods you can eat safely on a regular basis to get a gentle detox daily. Below are my favorites:

    Beets

    You can’t beat beets! Beets are full of vitamins B3, B6, C and beta-carotene. They’re also a valuable source of iron, magnesium, zinc and calcium — all necessary to promote optimal detoxification and elimination. Beets also support good gallbladder and liver health — organs that are paramount for breaking down and removing toxins. The high amount of fiber in beetroot improves digestion and helps eliminate bodily waste.

    Sea Vegetables

    Often known as seaweeds, these amazing foods house powerful antioxidants that help to alkalize the blood and strengthen the digestive tract. The algin in seaweeds absorb toxins from the digestive tract in much the same way a water softener removes the hardness from tap water. Sea vegetables offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean — the same minerals that are found in human blood. Dulse is my personal fave.

    Dandelions

    Dandelions are considered a powerhouse food full of nutrients that are essential for anyone regularly eating the “Standard American Diet” (SAD). They’re a rich source of minerals and provide a variety of phytonutrients. They’re super antioxidants that support cleansing of the digestive tract and offer great liver support. Try adding dandelion leaves to your salad.

    Broccoli Sprouts

    Broccoli is part of the powerhouse brassica family of vegetables. Broccoli contains important phytochemicals that are released when they’re chopped, chewed, fermented, cooked or digested. The substances are released then break down into sulphorophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on detoxification. Broccoli sprouts can actually provide more benefit than regular broccoli as they contain 20 times more sulfurophane. Add these to your salads and get creative with them in your meals.

    Flaxseed

    One of my favorite “superfoods,” flax seeds serve many purposes. When detoxifying your body, it’s essential to ensure toxins are eliminated properly. Ground flaxseeds provide a wonderful source of fiber that helps to bind and flush toxins from the intestinal tract. They’re also a great source of health promoting omega 3 oils. Try consuming two tablespoons of ground flax seeds in lemon water every morning.

    Lemons

    Who doesn’t love lemon? This wonderful fruit stimulates the release of enzymes and helps convert toxins into a water-soluble form that can be easily excreted from the body. Drinking lemon water, which is alkaline-forming, first thing in the morning will help to balance out the acidity of foods we’ve consumed. Don’t forget to add your ground flax seeds to enhance toxin removal.

    Garlic

    No detox plan should be without some garlic: It’s a powerful antiviral, antiseptic and antibiotic. Ridding your body of these pathogenic microbes can reduce endogenous (made by your body) toxins. The vital sulphuric compounds garlic contains makes it an essential detoxifier.

    Artichoke

    Artichokes are not only a very tasty food, they’re also incredibly healthy. Artichokes have been shown to increase bile production and purify/protect the liver. They also have a mild diuretic effect on the kidneys, ensuring proper removal of toxins once the liver breaks them down.

    Tumeric

    Curcumin is the active ingredient in the spice turmeric, which gives it its yellow color. The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process. Curcumin is used a lot in Ayurvedic Medicine to treat liver and digestive disorders.

    Apples

    Apples are full of wonderful nutrients. You get fiber, vitamins, minerals and many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process. One flavonoid, Phlorizidin (phlorizin), is thought to help stimulate bile production which helps with detox as the liver gets rid of some toxins through the bile. Apples are also a good source of the soluble fibre pectin, which can help detox metals and food additives from your body. It’s best to eat only organic apples as the non-organic varieties are among the top 12 foods that’ve been found to contain the most pesticide residues.

    Dr. John Dempster is a Naturopathic Doctor in Toronto. He’s the founder of The Dempster Clinic — Center for Integrated Medicine and can be contacted through his website

  • Melatonin: The New Anti-Aging Supplement?

    Melatonin: The New Anti-Aging Supplement?

    Melatonin is a supplement widely used to combat jet lag and alleviate short-term bouts of insomnia. There is also evidence that melatonin as a regular dietary supplement could have antioxidant effects and help slow down the aging process.

    Melatonin is a hormone produced in the pineal gland of the body. Due to its light-transducing ability, the pineal gland is sometimes called the “third eye.” Light absorbed through the retina is relayed to the brain and thusly the pineal gland. The onset of darkness triggers the pineal gland to release melatonin into the bloodstream, which helps to induce sleep in individuals.

    Younger people, especially children, produce a large amount of melatonin, which is generally why babies can sleep so much. This ability to fall asleep quickly and sleep deeply has benefits for the growing body, allowing cells to rejuvenate and the body to grow and heal. As individuals age, melatonin production decreases. This can be why many older adults have difficulty falling asleep or seem to need less sleep.

    Study after study indicates that lack of sleep can lead to myriad health problems, including mental health deficits, added stress, heart disease, and others. Each of these conditions can contribute to the aging process. It makes sense, then, that getting frequent and restful sleep can help turn back the clock.

    But that isn’t the only benefit of melatonin, say experts. According to “The Aging Clock: The Pineal Gland and Other Pacemakers in the Progression of Aging and Carcinogenesis,” by Dr. Walter Pierpaoli, melatonin is the “Master Hormone-Modulating Molecule.” It is the regulator of almost all hormones in the body in addition to regulating the circadian cycles. Pierpaoli has found that “aging” is a degenerative condition of the body, not just the passing of years. Resetting the body’s age clock can slow down the symptoms of aging.

    When the pineal gland of an old animal is transplanted into a young animal, studies show that the young animal slows down and systems of the body function as if it were older. The reverse also applies. Pierpaoli surmises that melatonin sends a message of “youth” throughout the body, keeping the body healthy and strong.

    With this reasoning, melatonin may also help stimulate the immune system, which can promote better overall health, including fending off certain diseases of old age. These include cancers and even dementias. Clinical trials have shown that melatonin can diminish the effects of hormones that trigger certain cancers, including breast cancer and prostate cancer.

    According to “Melatonin and the aging brain,” by Stephen Bondy and Edward Sharman, “Melatonin has potential utility both in slowing normal brain aging and in treatment of neurodegenerative conditions. This is reinforced by the low cost of melatonin and its very low toxic hazard.”

    Research is still ongoing into the many benefits of melatonin.

    While it is best not to start any supplement program without first asking a doctor (especially if a person is pregnant or has other medical conditions), those who want to take melatonin should look for the synthetic variety. These are made from plant material to mimic melatonin produced in the body. Animal-based melatonin can contain diseases and other pathogens.

    A relatively small amount of melatonin is needed to produce large effects. Doses from as little as .3 to as high as 6-10 mg have been recommended but I personally find that the dose of 3 mg is a great place to start and will work wonderfully for most people.

  • Vitamin D and Diabetes: Is There a Link?

    Vitamin D and Diabetes: Is There a Link?

    San Diego, CA – Higher levels of vitamin D in the blood appear to be associated with a reduced risk of incident diabetes among people with high risk for the disease, according to a new report.

    Dr Anastassios G Pittas (Tufts New England Medical Center, Boston, MA), and colleagues presented the findings here at the American Diabetes Association (ADA) 2011 Scientific Sessions.

    According to Pittas, vitamin D may have a role in diabetes via improvements in insulin secretion and insulin sensitivity.

    To determine the relationship between vitamin-D status and risk of incident diabetes, the researchers analyzed data from the Diabetes Prevention Program (DPP), a three-arm trial comparing intensive lifestyle modification or metformin vs placebo for prevention of diabetes in patients with prediabetes.

    The mean follow-up of the cohort of 2039 participants was 3.2 years. Plasma vitamin-D levels were measured at yearly intervals, and subjects were assessed for incident diabetes.

    Participants in the upper third of vitamin-D levels had a 26% less chance of developing diabetes compared with participants in the lowest third.

    Interestingly, those in the highest third had an average blood concentration of only 30.1 ng/mL. Though conventional medicine believes that 30 ng/mL is “sufficient”, virtually no serious vitamin D researcher agrees that 30ng/mL is an optimal amount.

    “Much higher levels are better”, said well-known vitamin D expert Michael F. Holick, MD, PhD. “(It was) decided that 30 ng/mL is the minimum level but 40-60 ng/mL is recommended for both children and adults”, he said.

    The findings of this study also suggested a dose-dependent effect for vitamin-D levels. The folks with the highest blood levels of vitamin D levels (>50 ng/mL, which I consider way more optimal than 30 ng/mL), had the very least chance of developing diabetes. Those with the lowest levels (<12 ng/mL) had the greatest risk.

    “This study offers several methodological advantages over previous studies,” said Pittas. According to Pittas, vitamin-D status was assessed multiple times during follow-up, not just a single assessment at baseline, which may not reflect long-term vitamin-D status.

    “Our study also includes a large clinically relevant population at high risk for diabetes with a substantial proportion of nonwhite participants, which improves the external validity of the results,” he said.

    “This prospective study confirms that there is an association between levels of vitamin D and risk of diabetes even when correcting for body weight” commented Dr Clifford Rosen (Jackson Laboratory, Bar Harbor, Maine).

  • Magnesium Can Reduce the Risk of Diabetes

    Magnesium Can Reduce the Risk of Diabetes

    Daily supplements of magnesium may improve insulin sensitivity and help reduce the risk of diabetes in overweight people, a new German study suggests.

    In the randomized controlled trial, 52 overweight, non-diabetic participants received magnesium supplements at a dose of 365 mg per day or placebo for six months (1).

    In order to study the effect of oral magnesium supplementation on diabetes risk, researchers looked at several important markers for insulin sensitivity, such blood glucose levels, blood insulin levels, blood pressure and overall lipid profile.

    The study results showed that two out of three measures of insulin sensitivity (blood glucose and insulin levels) improved significantly following magnesium supplementation, and there was also a trend towards an improvement in blood pressure as well..

    The scientists concluded that the study provides significant evidence that magnesium supplementation ameliorates insulin resistance and subsequently type-2 diabetes in obese people.

    Magnesium supplementation was effective even in people who had “normal” blood levels of magnesium to begin with!

    According to the researchers, several mechanisms may be responsible for the beneficial effect of magnesium on insulin resistance, including direct effects of magnesium on the insulin receptor and its signaling processes.

    In 2007, the results from a meta-analysis of observational including 286,668 participants had shown that, for every 100 mg increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 percent (2).

    Magnesium is one of my seven basic “can’t-do-without” supplements. I recommend magnesium for everyone. It’s required for over 300 metabolic operations, nearly no one gets enough of it, it helps support strong bones, it’s relaxing, and it lowers blood pressure, all in addition to its positive effect on insulin resistance and diabetes risk.

    REFERENCES:

    1. Mooren F. C. et al. Oral magnesium supplementation reduces insulin resistance in non- diabetic subjects – a double-blind, placebo-controlled, randomized trial. Diabetes, Obesity and Metabolism. 2011.

    2. Larsson S. C. and Wolk A. Magnesium intake and risk of type-2 diabetes: a meta-analysis. J Intern Med. 2007; 262(2):208–214.

  • Stress Management Increases Longevity in the Lab

    Stress Management Increases Longevity in the Lab

    Guest article from The Economist, April 9, 2011

    Telomeres are to chromosomes what plastic caps are to shoelaces- they stop them from fraying at the ends.

    Unlike shoelaces, though, chromosomes replicate themselves from time to time as the cells they are in divide. This shortens the telomere, and, after 50-70 such divisions (a number known as the Hayflick limit, after its discoverer), a chromosome can grow no shorter and the cell it is in can divide no more.

    That provides a backstop against cancer. The rapidly dividing cells in a tumour soon hit the Hayflick limit and the process is brought to a screeching halt. Which is a good thing.

    The bad thing is that reaching the limit is one of the markers of old age. You do not want it happening too quickly, particularly in tissues that have to do a lot of dividing in order to work properly, such as those in the immune system.

    It has been known for some time that chronic stress (caring for a child with a protracted illness, for example) causes premature shortening of the telomeres. What has not been clear is whether this is a one-way trip, with each stressful period turning the telomeric ratchet irreversibly.

    This week, though, at a meeting of the American Association for Cancer Research in Orlando, Florida, a group of researchers led by Edward Nelson of the University of California, showed that it isn’t.

    Their research suggests that stress management not only stops telomeres from shortening, it actually promotes their repair.

    Dr. Nelson drew this welcome conclusion from a previous study that measured the impact of telephone counseling on women who had been treated for cervical cancer. The study found that such counseling worked, both mentally and physically. Women who had been counseled reported that the quality of their lives had improved, compared with those of a control group who had not been counseled. They also showed improvements in the strength of their immune systems.

    Given those benefits, Dr. Nelson wondered if he could find others. So he reexamined the participants’ samples this time looking at the lengths of their telomeres.

    What he found surprised him.

    Not only did counseling stop telomere shrinkage, it actually promoted telomere growth!

    Those women for whom counseling had worked (i.e. those who reported a decrease in emotional stress) had longer telomeres at the end than they did at the beginning!

    Their Hayflick countdowns were being reset!

    A single such result must, of course, be treated with caution. But another study reported at the meeting, by Elizabeth Blackburn of the University of California, San Francisco (who shared the Nobel prize for the discovery of the enzyme that repairs telomeres), gave some support. Her study showed that exercise has a similar effect to counseling on the telomeres of the stressed.

    If Dr. Nelson’s work is successfully replicated, it will shine more light on the ill-understood relationship between the health of the mind and the health of the body.

    For, as he points out, nothing actually changed in the lives of the women in question.

    They still had cancer, albeit under treatment, and they were still under stress.

    Nothing changed—that is—except their attitude.

    Dr. Jonny comments: I’ve long maintained that stress makes everything- including diseases- worse. In my book, “The Most Effective Ways to Live Longer”. I call stress one of the “Four Horsemen of Aging”

    While stress doesn’t necessarily cause diseases, it makes recovery harder (or impossible), and can exacerbate symptoms and destroy well-being. It can also bring on outbreaks of conditions as wide ranging as herpes and asthma. And stress contributes to inflammation which itself is a major factor in every degenerative disease of aging known to humankind.

    In my book, “The Most Effective Natural Cures on Earth” I recommended a four minute breathing technique that almost anyone can do. This technique will go a long way towards bringing down stress levels.

    You simply sit quietly in a chair or lie on a couch, palms facing upwards, hands and legs uncrossed. Set a timer for four (or five) minutes. Then breathe in deeply on a count of four, hold the breath for the count of four and exhale slowly on the count of four, emptying the lungs completely. Repeat till the timer goes off.

    Try to do the four-minute deep breathing exercise several times a day. It’s like hitting the “reset” button on your stress levels.

     

  • Getting Older Doesn’t Mean Giving Up Muscle Strength!

    Not only can adults fight the battle of strength and muscle loss that comes with age, but the Golden Years can be a time to get stronger, say experts at the University of Michigan Health System.

    “Resistance exercise is a great way to increase lean muscle tissue and strength capacity so that people can function more readily in daily life,” says Mark Peterson, Ph.D., a research fellow in the U-M Physical Activity and Exercise Intervention Research Laboratory, at the Department of Physical Medicine and Rehabilitation.

    Through resistance training adults can improve their ability to stand up out of a chair walk across the floor, climb a flight of stairs — anything that requires manipulating their own body mass through a full range of motions.

    Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year.

    “That only worsens as people age. But even earlier in adulthood – the 30s, 40s and 50s – you can begin to see declines if you do not engage in any strengthening activities,” Peterson says.

    “Our analysis of current research show that the most important factor in somebody’s function is their strength capacity. No matter what age an individual is, they can experience significant strength improvement with progressive resistance exercise even into the eighth and ninth decades of life,” he says.

    Progressive resistance training means that the amount of weight used, and the frequency and duration of training sessions is altered over time to accommodate an individual’s improvements.

    A review article by U-M researchers, published in The American Journal of Medicine, shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30 percent.

    Recommendations for Those Over Age 50

    Peterson says that anyone over age 50 should strongly consider participating in resistance exercise.

    A good way for people to start on a resistance training program, especially for people who are relatively sedentary – and after getting permission from their doctor to do so – is to use their body mass as a load for various exercises.

    Exercises you can do using your own body weight include squats, standing up out of a chair, modified push-ups, lying hip bridges, as well as non-traditional exercises that progress through a full range of motion, such as Thai Chi or Pilates and Yoga.

    Transition to the Gym

    After getting accustomed to these activities, older adults can move on to more advanced resistance training in an exercise and fitness facility. A certified trainer or fitness professional that has experience with special populations can help with the transition.

    Peterson says you should feel comfortable asking a trainer whether they have experience working with aging adults before you begin any fitness routine.

    “Working out at age 20 is not the same as at age 70. A fitness professional who understands those differences is important for your safety. In addition, current recommendations suggest that an older individual participate in strengthening exercise two days per week,” Peterson says. “Based on the results of our studies, I would suggest that be thought of as the minimum.”

    Don’t Forget to Progress

    As resistance training progresses and weights and machines are introduced, Peterson recommends incorporating full body exercises and exercises that use more than one joint and muscle group at a time, such as the leg press, chest press, and rows. These are safer and more effective in building muscle mass. “You should also keep in mind the need for increased resistance and intensity of your training to continue building muscle mass and strength,” he says.

    A good fitness professional can help plan an appropriate training regimen, and make adjustments based on how you respond as you progress.
    “We firmly believe based on this research that progressive resistance training should be encouraged among healthy older adults to help minimize the loss of muscle mass and strength as they age,” Peterson says.