In this editiion I advise on the dates in May when I am away. I discuss strengthening the immune system to help reduce the impact of viruses using vitamins and minerals or the environment and finally issues of health in the over 60s and how you can help yourself or I can help you with massage, exercise and herbs. 

Housekeeping

To advise that the clinic will be closed from Tuesday 18 May and I will return to work on Tuesday 1 June. If you would like to order any herbs or supplements or need a massage please let  me know.

Strengthening the Immune System in the face of Covid-19 or other viruses

So what vitamins and supplements are best? 

Vitamin A

• Vitamin A is not anti viral but helps to maintain  immune function. Vitamin A deficiency leads to a susceptibility to infection.
• If you do not eat enough protein you will be Vitamin A deficient. 
• So need to eat 1.2 to 1.5g of protein per kg of body weight per day.

Vitamin C 

• Is anti viral and an anti oxidant.
• Great benefit for those who do lots of exercise. 
• Dose 500mg to 2g/day.
• The ascorbic acid in Vatamin C inhibits the proliferation of the influenza virus.

Zinc

• Moderately anti viral and as an anti biotic. Reduces inflammation. Decreases severity and duration of the flu.
• Common as we get older, if immunodeficient, obese or with diabetes and atherosclerosis.

Vitamin D3

• It is an immune modulator and conserves Vit C in the body. It is also an anti oxidant thus helping to protect us from infection.
• As we age levels decrease particularly in Winter. Acceptable levels are 80nmol/L. But in a sunny country like Australia 135 to 200nmol/L are best.
• Best to aim for 80% of top levels in the pathology range.  So if you only have 75nmol/L from your blood test then to raise it to say 100nmol/L you would need to take 1000i.u for 3 months then retest. That would be one Vit D3 capsule. 

Or to get your Vit D3 naturally you need the following mins in the sun, arms and shoulders visible. 

7 to 40 mins at noon in Winter

6 to 7 mins at 10am or 3pm in Summer . With figures somewhere in between in Spring and Autumn.

Ubiquinol or Ubiqunone - Co Q10

• This is depleted when we are ill leading to a loss in energy with a possible damage to mitochondria( energy cells).
• Moderates inflammation.

Diabetes 

• Elevated blood glucose associated with diabetes can increase viral infections caused by influenza and replication of the influenza virus. 
• Elevated blood glucose can also suppress the immune response and exacerbate respiratory problems.

Third Age or New Independance Age?

Are you in the 60 to 70 age  bracket - TheThird Age or 70 to 85 years old the age of New Independence? 60 to 70 year olds may be still working or retiring. Looking after elderely parents and/or grandchildren.  The 70 to 85 year olds can have  challenges with mobility and health. Whatever your age you want to improve your mobility in order to have a more productive life for yourself and family.  

So what are the age related issues and what can we do about it? 

• A decrease in muscle mass
• Joint flexibility and mobility due to osteoarthritis or an accident
• Bone strength with osteoporosis/osteopaenia a major componernt
• Cardiovascular decline
• Coordination and balance issiues
• Hearing and vision issues
• Increase in body weight and a rise in blood pressure. 

 

Muscle strength and mass decline from the age of 40 due to a sedentary lifestyle rather than age. That old adage: ' If you don't use it you loose it'.  Some studies suggest we loose 3kg of lean muscle every decade from 50 years! And muscle mass can increase easily by regular exercise in a pretty short time. 

Joint flexibility and mobility Regular Exercise is the key again to remain supple and healthy. Exercise also helps to reduce the pain of osteoarthritis.The synovial fluid in many of our joints requires  use to maintain their function.

Bone strength and osteoporosis/osteopaenia - Weight bearing exercises can help to decrease the risk of bone loss. Weight work at the gymn or exercise class or a weight bearing sport like tennis. Walking up steep hills are all great weight bearing exercises.

Cardiovascular decline  - Very common where you can get stiffening of the artery walls plus atherosclerosis (deposits of cholesterol / calcium) on the artery walls. Also high blood pressure.  The 8 point dietary plan plus The Mediterranean diet 

is great to reduce high blood pressure. A five point dietary plan is good to help reduce stiffness in the arteries. 

Coordination and balance issues - 30 to 40% of the over 70s have falls. This can be due to poor vision.To counteract this increasing your walking speed increases your wellbeing and life expectancy with less  falls.

So how can I help as a remedial massage therapist and herbalist? Massage can help range of motion issues in the joints. Free up tension in the muscles surrounding joints. Exercises I give can help movement in joints and relax sore muscles or strengthen them.

I will position a person for ease. Side on may be better, or seated rather than face down or face up. Face down can lock up the lower back joints.

Exercises to improve balance all help, including work around the ankles and feet. 

As mentioned before diet can help lower blood pressure and arterial stiffness plus herbs can help reduce cholesterol. 

 

Quote of the month

Gratitude 

Helps you to grow and expand

gratitude brings joy and laughter into your lives 

and into the lives of all those around you. 

by Eilleen Caddy ' The Dawn of Change'.

Enjoy this gorgeous Autumn weather and fabulous sunrises or sunsets. And look after your health, strengthen it before Winter arrives.

Kind Regards

Penny Wade

Massage Therapist and herbalist