Tag: exercise

15. THE GREAT DANGER OF LOSS OF MUSCLE (“SARCOPENIA”): WITH SOME HARD WORK OFTEN REVERSIBLE (health project99+)

Summary. You need to start taking care of your muscles early on. If not, you can begin to lose 3–5% of your muscle mass every 10 years starting at the age of 30. Once you turn 60, this loss can speed up to about 10% per decade. The really good news is that muscle loss, known as sarcopenia, can almost always be reversed to a large extent! Which is a good thing as sarcopenia can be life-threatening.

Does losing muscle matter? Yes, it does so, very much—especially if you want to live a long and healthy life. For me, keeping my muscles strong has become one of the top five things to focus on! I didn’t always know how important strength training was. Lucky for me, I’ve always been active with sports, but I ignored strength and flexibility exercises like yoga. That changed once I learned about the dangers of sarcopenia. Now, I do daily exercises like push-ups, planking, balancing on one leg, and yoga. I also make sure to eat the right foods and take helpful supplements. When I am not in the mood I just take a look at the summary of risks (see point 3).

1. What is in a name?

Different terms like atrophy, myopenia, and sarcopenia are often used. I won’t go into their specific definitions, but they all generally refer to the same thing: loss of muscle. This muscle loss can be caused by illness, accidents, hormonal changes, or genetics. However, in this blog, I focus on the most common type: reduced muscle mass caused by disuse and aging.

Symptoms include a decrease in muscle mass. One limb may be smaller than the other. Legs can become thinner. Sensations like numbness, weakness, and tingling might appear in your limbs.

2. Sarcopenia = global pandemic

Up to 40% of people worldwide suffer from sarcopenia. This condition will affect more people globally. An estimated 22% of the world’s population will be over 60 years old by 2050. Older women are at greater risk of experiencing mobility issues.

3. Summary of risks

Sarcopenia poses several potential dangers and serious challenges, especially for older adults. Here are some of the key risks and issues.

1. Decreased Mobility: loss of muscle strength affects an individual’s ability to carry out daily activities. These activities include walking, climbing stairs, and getting out of a chair. Recovery from injuries will also be slower.

2. Increased Risk of Falls and Fractures: Many of us have heard stories of active 90-year-old people who fall, never fully recover, and pass away within a few months.

3. Metabolic Changes: These changes can contribute to conditions like insulin resistance and type 2 diabetes. Additionally, cardiovascular diseases and osteoporosis may also be of concern.

4. Decreased Physical Resilience: With reduced muscle mass, recovery from illnesses can be slower. Recovery from injuries or surgeries may also take longer. Additionally, the risk of complications may increase.

In short, when you have sarcopenia, you risk entering a self-reinforcing cycle of negative health outcomes. This includes reduced activity and increased weakness. Both are potentially life-threatening.

4. How to fight and prevent sarcopenia? 

A. Strength training, balancing exercises and yoga.

Food, as always, is important, and supplements can have some benefits, but physical activities are most essential. YouTube has great videos on what exercises to do, in addition to regular activities like walking, swimming, and cycling. Key exercises involve resistance training and weightlifting. Sports like yoga help you stay flexible. Or, in my case, they help me finally become flexible. Almost daily, I do 45 minutes of push-ups, planking, weightlifting, and some yoga. Maintaining balance should also be part of this routine, so I perform some exercises daily on one leg. It’s not easy at all.

B. What foods should you eat to avoid sarcopenia?

High-quality diets that are rich in fruits and vegetables are essential. Adequate protein intake, especially high in leucine, is also crucial. Hydration is the cornerstone of nutritional plans to fight sarcopenia. Nothing new, as this is general advice for almost everything health related.

C. Which supplements to take?

1. Reliable internet sources suggest that a daily dose of omega-3 oils may slow the aging process. A fair summary indicates that it may also increase the number of years spent in good health. Suggested quantities to take: 4,200 mg of omega-3s. This includes 2,700 mg of EPA and 1,200 mg of DHA. (Note: all info from the internet).

2. Proteins, particularly those with essential amino acids, are crucial. There are nine amino acids that the body does not produce itself. They are somewhat confusingly referred to as “essential” because they must come from external sources. All nine essential amino acids are important for muscle growth. These amino acids are vital for maintaining our body because they are the building blocks of protein. However, one particular essential amino acid that is often highlighted for its role in muscle protein synthesis is leucine. The quantities to take are explained in my blog on protein (see link), with the main messages being: a) it is not easy to get as much as needed, and b) the older you get, the more you need.https://shakethehealthtree.com/index.php/2025/02/25/5-power-to-the-proteins-and-also-enough-is-not-always-enough/

5. Some more info about Omega-3.

Omega-3″, often also called “omega-3 fatty acids” are a type of polyunsaturated fat (the so called ‘good fat’). These omega-3s play critical roles in maintaining heart health, supporting brain function, and reducing inflammation, among other benefits.

There are several types of Omega-3, with the most important being: EPA (Eicosapentaenoic Acid) – Found mainly in fish and seafood. DHA (Docosahexaenoic Acid) – Also found in fish and seafood and especially important for brain health. ALA (Alpha-linolenic Acid) – Found in plant sources such as flaxseeds, chia seeds, and walnuts.

The body can partially convert ALA into EPA and DHA. However, the conversion rate from ALA to EPA and DHA is very low for humans (5%). You need to eat over ½ kg of walnuts daily to get enough EPA and DHA through walnuts. Not practical. I will write a blog about Omega-3 as a supplement. The main conclusion is that most supplements are not as good as natural Omega-3s.

Time for some exercises. Lead a happy and healthy life.

Robert, your health friend

With our beloved dog Randy

21. GLUCOSAMINE: A SUPPLEMENT FOR YOUR JOINTS (health project99+)

1: Supplements are just one aspect of pursuing a longer and healthier life. 2: The internet is flooded with many supplements and incredible claims, so it’s important to be wary of these, also when written by me:). Often, when something seems too good to be true, it likely is. I know no one ever does it. However, you might wish to consult your doctor and ask for example about possible interactions with medicines you use.

I personally use over ten supplements daily. Some, like Glucosamine, because they work well for me, even if not fully backed by research, although I would prefer that of course. There’s also a category of “hope” supplements, supported by ongoing research and developments in AI. I take these “hope” supplements only after ensuring they do no harm to my body. In worst case scenario only to my wallet.

My goal as always is to write this all down for my own benefit. And share my insight and experience (for what it is worth) with you.

1. Glucosamine and Osteoarthritis/painful joints

Glucosamine is widely used to alleviate “osteoarthritis,” also known as “degenerative joint disease” or “wear-and-tear arthritis.” This condition involves the gradual deterioration of cartilage in the joints. Cartilage? That is the flexible connective tissue found in joints and other parts of the body. It provides the smooth, slippery surface for motion, reducing friction and absorbing shock. Great if it works, painful if it does not. When you age this connective tissue erodes and cause your joints to hurt when you move. Unfortunately I know all about this.

Many people over 60, and a growing number of younger individuals, suffer from joint problems. This is due in part to factors like joint injuries, genetic predisposition, and….increasingly obesity. It’s predicted that by 2050, over 50% of Americans will be obese. Osteoarthritis commonly affects the knees, hips, hands, and spine, causing pain, stiffness, and reduced mobility.

2. What is Glucosamine?

Glucosamine is a naturally occurring compound in human cartilage and is often used as a dietary supplement for joint health. It plays a crucial role in building and maintaining cartilage.

It’s important to note that the body’s endogenous production of Glucosamine is a complex process. Levels may fluctuate based on various factors. These include age, health status, and physical activity levels.

To understand how much naturally occurs in the body, extensive biochemical analysis is required. This analysis is more detailed than what is typically done outside of research settings. It is clear however that many people do not produce enough Glucosamine. For those, supplements might be useful.

3. My own experience in taking Glucosamine (=very positive)

The effectiveness of Glucosamine varies among individuals. Studies provide mixed results. However, it has been very beneficial in my experience. During periods when I stopped taking it, my arthritis issues resurfaced but disappeared quickly once I resumed.

4. Glucosamine and Chondroitin taken as a supplement

Glucosamine and chondroitin are often taken together for joint health since they may work synergistically to support cartilage, reduce pain, and enhance joint function. Chondroitin, also to be found in human and animal cartilage, is used as a supplement to manage osteoarthritis symptoms, but in practice taken only together with Glucosamine, while Glucosamine is often used as a stand alone supplement.

Supplements typically provide 1,200 to 1,500 milligrams per day of Glucosamine and 500 milligrams of Chondroitin.

5. Benefits of Glucosamine (summary from internet sources)

1. Glucosamine may reduce joint pain, especially in osteoarthritis patients, improving joint functions.

2. It might aid in maintaining and potentially repairing cartilage.

3. Users often report enhanced joint flexibility and reduced discomfort.

4. Glucosamine may have inflammation-reducing properties.

5. Preliminary studies suggest potential benefits for other conditions, like rheumatoid arthritis.

6. Safety and Side Effects (also from internet)

Glucosamine and Chondroitin are usually safe. However, side effects can occur.

1. Possible digestive discomfort. 2. Allergic Reactions, particularly in those allergic to shellfish, as many supplements are shellfish-derived/ 3. Increased Blood Sugar: Concern for individuals with diabetes, though recent research suggests minimal impact. 4. Potential interaction with medications like blood thinners. 5. Blood Pressure**: Some report mild increases in blood pressure. 6. There are rare reports of headaches, drowsiness, or skin reactions.

Let us hope you do not need Glucosamine or any other supplement.

Live a happy and healthy life,

Robert, your health friend,

On dushi Curacao

7. VO2 MAX: A CRUCIAL BIOMARKER (health project 99+)

Summary: VO2 max is a key indicator of your health and is comparable to muscle strength. Both tend to decline with age. But, you can manage this decline through exercise, potentially stopping or even partly reversing it. Yes, it requires physical effort, but this is a price one should be willing to pay for healthy aging.

VO2 max ranks among the top five most critical biomarkers of health. Despite its significance, many—including myself until recently—are unaware of its role. Among athletes, however, it’s a well-known measure, crucial for those aiming for peak performance in endurance sports.

VO2 max provides a comprehensive snapshot of your overall health. This measure goes beyond other health metrics like blood pressure, glucose levels, and heart rate. It reflects your body’s ability to handle health challenges, including chronic diseases.

Note: A biomarker is a measurable indicator of a biological state or condition. For example, if I catch a cold or flu, my VO2 max may drop a few points. It often recovers only a week later when I start to feel better.

What is VO2 Max?

VO2 max, short for “maximum volume of oxygen.” It represents the highest amount of oxygen your body can transport in your blood. A higher VO2 max suggests better cardiovascular fitness, endurance, and better overall health. Typically, VO2 max peaks in late teens to early twenties, then starts to decline from around age 30. Without maintaining physical activity, VO2 max can decrease by about 1% per year. This decline occurs due to factors like reduced heart rate, muscle loss, decreased cardiac output, and less activity in general.

You can find VO2 max evaluations online to compare scores within your age group.

My Score (room for improvement)

When I first learned about VO2 max last year, my score was around 35. My initial goal was to reach 40, and now I aim for 50. This has been more challenging than expected. Over the past six months, my score has plateaued at 39 – 40. This puts me in the top 10% for my age group. It also places me in the top 50% of men over 40. To surpass 40, I likely need more high-intensity training.

A Double Warning

For older individuals, not actively working to maintain a good VO2 max can lead to a significant decline in health. Combined with muscle mass loss—another avoidable issue—this can seriously the number of healthy years you will enjoy.

How to measure VO2 max

While official methods exist for athletes, a smartwatch from Apple, Garmin, or similar brands suffices for non-athletes. Other tests include the Cooper test, which might have slight deviations but are adequate for the general public.

How to improve your VO2 Max?

Exercise is key—walking, biking, swimming, all help. The best strategy combines regular exercise with some high-intensity interval training (HIIT). I personally sprint the last kilometer of my runs.

Currently, no magic pills or supplements can enhance VO2 max significantly. Some suggest beetroot concentrate and nitrates might offer a small boost for non-athletes. However, this belief isn’t widely accepted or scientifically proven.

Keep on exercising, live a happy and healthy life,

Robert, your health friend,

Our beloved Randy

0. AND FIRST…INTRODUCTION OF COURSE (health project 99+)

Health Project 99+

Dear reader,

Thank you for taking the time to read this brief note. My name is Robert. Like most, if not all, of us, I aspire to live longer and staying healthy. The world has still so much to offer!

A few years ago, I embarked on a personal health journey. I call it Health Project 99+ finding out myself how to stay in excellent health for as long as possible. We humans have significant control over our own health destinies. Genetics and unlucky circumstances play a role. However, 80 – 85% of our health outcomes are influenced by diet. Lifestyle also plays a crucial role. It is important to do “good” things. Equally important is avoiding “bad” actions like smoking. Avoid consuming prepackaged, highly processed foods. Try not to eat too much sugar (which is not easy).

Two statistics to prove my point how you can influence your own health future. The number of healthy years for American men did not increase over the past 10 years. Still, the total lifespan grew (a little). Main reasons: sedentary lifestyle and wrong food choices. Over the past decade, Singapore saw an increase in the average age. The number of healthy years also increased. Reason: conscious policy by the Government to promote healthy options for its population.

Am I a medical doctor? Nope, I studied International law and human rights. I spent a 41 years career as a Dutch diplomat with my last posting as head of mission in Caracas. Experiencing a few health scares prompted me to invest more in my personal well-being. I also wanted to better understand health mechanisms to implement effective interventions.

My credentials to you, the reader, are research, checking and personal experiences. Over the years, I gathered an extensive amount of information from reputable medical sources. These include Medical News Today. I also learned from esteemed health specialists. I analyzed, verified, and distilled this information for my own understanding. I used it for personal use. I try to remove jargon and complex medical terminology. Why refer to “sarcopenia” when one can simply talk about “muscle loss”?

I undertook this initiative primarily for myself. I felt confused when doctors discussed metabolic syndrome. And VO2 Max? A crucial biomarker, but I had no idea what a biomarker was at the time :).

People make choices with the best intentions. Still, with all the info out there, it is easy to be confused. You can make mistakes, thinking you act healthy, but you are not. I fell into this trap many times.

Friends have, just like me, only vague notions about what is really good for you and what is not. Proteins are essential. We know this, but in most cases, we do not eat enough of them. Still, we really should. Seeing “Rich in fiber” on packaging is great. In reality, the fiber intake of the majority of people is far too low. Magnesium? Many of us have insufficient intake and when we take a supplement we often take the wrong kind. As I did for years.

I have over 200 blogs prepared. They are either finished or in progress. They cover topics ranging from “willpower” to “pesticides,” “vanity” to “supplements,” “exercise” to “sleep,” and “almonds” to “Vitamin K.” I was pleasantly surprised to learn that many parts of the body can be repaired. It is possible to stop muscle loss and partly even reverse it. 

The optimistic side of me hopes for a golden bullet that will prolong our lives by many years. Is it likely? Not impossible, as these are exciting times, and I truly believe that breakthroughs will happen with Artificial Intelligence. I get really excited when I read about the Willow Chip’s infinite capacities. Google introduced it at the end of 2024. No idea what it can do, but its immense computing power sounds promising.

This information will be shared with anyone interested. It is just my personal experience, the things I eat, drink, and do to live a healthier and longer life. In the first half of 2025, I will start a video channel based on these blogs.

Join me, send your comments and live a happy and healthy life.

Your health friend, Robert

Scottish highlanders in Dutch dunes near The Hague