By Brian Foley from Activate Fitness
Over the next couple of weeks we’re going to look at the effects of ageing on our bodies and what we can do to negate some of the impacts of father time.
The reasons for this are many;
No matter what age you are reading this article, you are, right now, at this very moment, getting older. Therefore ensuring our current lifestyle enables a long and fulfilled life right throughout our lives into our senior years is important. Ireland has one of the oldest populations in Europe. Activate runs an extremely successful older adult strength programme. Due to its efficacy and widespread acclaim amongst the medical community, this has become the subject of a piece of research taking place this summer at Activate.
This week we will look at arthritis and the current interventions that you can take to lessen the impact this can have on you as you age.
Arthritis isn’t a scary thing; it’s a normal part of ageing that happens to all of us like wrinkles.
The simple definition of arthritis is inflammation and stiffness of joints. However, there are many different forms with osteoarthritis and rheumatoid the most common types in Ireland.
Osteoarthritis initially affects the smooth cartilage lining of the joint which makes movement more difficult than usual, leading to pain and stiffness. Once the cartilage lining starts to roughen and thin out, the tendons and ligaments have to work harder. This can cause swelling and the formation of bony spurs called osteophytes. Severe loss of cartilage can lead to bone rubbing on bone, altering the shape of the joint and forcing the bones out of their normal position.
In rheumatoid arthritis, the body's immune system targets affected joints, which leads to pain and swelling.
The outer covering (synovium) of the joint is the first place affected. This can then spread across the joint, leading to further swelling and a change in the joint's shape. This may cause the bone and cartilage to break down. The good news is; inflammation can be reduced, so too can joint stiffness. Not always, but oftentimes there are some lifestyle modifications that can help.
Yes, this can and typically does get worse with age but it also gets worse with inactivity.
And no, this is not a death sentence.
Here are some healthy lifestyle modifications that can help reduce the symptoms of arthritis, inflammation, and joint pain:
1. Applying the basics of a healthy diet that is high in protein, fruits, and vegetables, and lower in processed foods and sugar.
2. Get seven to eight hours of quality sleep each night. I’m more of a six to seven hour guy myself, but the main thing isn’t the time spent in bed it’s the quality of your sleep. Your body recovers from the rigors of life when you sleep, so more high-quality sleep will typically help with recovery and inflammation.
3. Limit alcohol intake. This one is tricky because there may be some research on a glass of red wine having some heart health and anti-inflammatory properties but alcohol undoubtedly affects your sleep and most importantly your body’s ability to get deep sleep. I admittedly need to look into the latest research on the benefits of red wine so if you enjoy a glass, don’t stop drinking it just yet, but you definitely don’t need a bottle a night!
4. Work on strength and range of motion around the joints and lifestyle factors. At Activate we run a specific programme for adults who want to focus on these factors specifically. We use progressive and intelligent means of training to load the muscles and bones to build new muscle so that we are stronger and more resilient to the stresses of life, and to build bone so that we can withstand things like trips and falls all the while, improving all our major health markers such as reduced body fat levels and improved cardiovascular strength.
If you’d like to talk to see if I can help with your specific situation please set up a consultation via www.activate.ie/free-intro/ or call 087 4030894.
Killarney hotels are still open for business
By Sean Moriarty Only a few of the town’s 37 hotels are homing displaced people – according to Bernadette Randles, chair of the Kerry branch of the Irish Hotel Federation. […]
By Sean Moriarty
Only a few of the town’s 37 hotels are homing displaced people – according to Bernadette Randles, chair of the Kerry branch of the Irish Hotel Federation.
This week she said that there’s still accommodation to be found in Killarney for visitors.
She was speaking in relation to the current accommodation situation facing International Protection Applicants and Ukrainian war refugees.
She explained that there is a perception that Killarney has taken in too many refugees and that it is putting the tourism industry at risk as people are starting to think that the town is at full capacity.
“If you can’t get a room in Killarney there is something wrong,” she said. “Maybe with the exception of New Year’s Eve.”
She added that hotels that are providing emergency accommodation are helping off-season unemployment.
Many hotels remain in survival mode after two years of pandemic turmoil and the additional off season business is important, she explained.
“Many could be closed at this time of the year, others would not be operating at full capacity,” she added.
However, she warned the Government needs to put a plan in place before the tourism season starts next year. Some hotels offering emergency accommodation either have a three or six month contract.
“I can see there will be tears next April – the Government must have a long-term plan,” she said.
Homing refugees worth almost €14m
By Sean Moriarty Hotels, B&Bs and other accommodation suppliers in the Killarney area have secured contracts in excess of €13 million to accommodate Ukraine war refugees. The Department of Children, […]
By Sean Moriarty
Hotels, B&Bs and other accommodation suppliers in the Killarney area have secured contracts in excess of €13 million to accommodate Ukraine war refugees.
The Department of Children, Equality, Disability, Integration and Youth released figures to the Killarney Advertiser.
Documents show that contracts totalling €13,852,255.00 are being shared between 13 premises in the Killarney urban area.
However, the department warned these figures are “indicative” only and the full value of the contracts depends on “occupancy and actual usage”.
The Eviston Hotel has secured a contract worth €5,727,590.00, the Innisfallen Hotel in Fossa for €2,404,620.00 and The Hotel Killarney signed a deal worth €1,701,000.00. These are the three biggest contracts published in the documentation.
This is only the tip of the iceberg, and Department officials say more contracts could come on stream. Figures seen by the Killarney Advertiser only cover contracted premises up to the end of September this year and updated figures are only released every three months.
“We are in contract with far more, but the formal exchange of contracts can take place sometime after the service commences,” a department spokesperson told the Killarney Advertiser.
“The Department of Children, Equality, Disability, Integration and Youth is obliged to publish a list of contracts formally signed off each quarter that have been awarded under a special EU Derogation that permits the Department to enter into contracts in the context of the Ukraine accommodation crisis without going to formal tender.
“The values of the contracts shown are estimates; the actual value materialises upon occupancy and actual usage. Standard contracts have no-fault break clauses available to both parties so again, the figures are indicative rather than actual.”
These figures only cover Ukrainian refugees fleeing the war and do not include International Protection Applicants.
The Department refused to release International Protection Applicant figures to the Killarney Advertiser.
“The International Protection Applicant accommodation contract information is commercially sensitive information and is not available,” added the Department spokesperson.
Killarney hotels are still open for business
By Sean Moriarty Only a few of the town’s 37 hotels are homing displaced people – according to Bernadette Randles,...
Homing refugees worth almost €14m
By Sean Moriarty Hotels, B&Bs and other accommodation suppliers in the Killarney area have secured contracts in excess of €13...
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