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The effects of ageing on our bodies

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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.

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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.

REDUCE SYMPTOMS

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.

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Donie McCarthy to be remembered by Firies GAA with golf classic

On the approach of the second anniversary of his passing, Firies GAA have taken the opportunity to both acknowledge and pay tribute to the late Donie McCarthy by organising a […]

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On the approach of the second anniversary of his passing, Firies GAA have taken the opportunity to both acknowledge and pay tribute to the late Donie McCarthy by organising a golf classic in his name. Donie was a key figure; player, coach, mentor and officer in the club for many years.

Michael Quirke, former team mate and part of the events’ committee, outlined the significance of remembering and acknowledging the legacy that Donie left to his beloved club. “Donie exemplified the concept of a club stalwart, his love of both the game and the development of the club was boundless. His energy towards the development of young players is truly visible today in Firies. Donie got great satisfaction from seeing young players improve, and as they got older and achieve success with Firies. During his successful playing days, he helped lead Firies to secure the O’Sullivan Cup title in 1979 and went onto manage and coach many Firies teams down through the years. Since his untimely passing in November 2022, the club has aspired to acknowledge his legacy.”

Final preparations are being put in place for the classic which takes place on Saturday, July 13, in Maine Valley Members Golf Club, Killorglin. The classic, which includes GUI handicap applied with a maximum adjusted handicap of 24 for men and 36 for ladies, promises to be a great day celebrating Donie, with top team, nearest the pin, and longest drive prizes.

Family, friends and former club mates of Donie gathered to officially launch the golf classic in Pairc Eamonn, along with Kerry Senior Footballer; Dara Moynihan to lend his support the event. The Firies GAA Club were eager to recognise L. & M. Construction, of New York City for their generous contribution towards The Donie McCarthy Memorial Golf Classic. The American company, has strong club connections and supports many of the club events. “Without this support, we would be unable to organise such events. The Club would also like to acknowledge the members who attended the launch today from young to old to recognise Donies’ contribution”. A club spokesperson said this week.

If you or your club are interested in submitting a team of four at €200 per team, you can contact Brendan Quirke 087-9172854, Dermot O’Connor 087-6958610, Michael Quirke 087-6683699 or Maine Valley Members Golf Club 066-9761979. Likewise, sponsored tee boxes are available for €50.

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Muckross Lottery goes online

Muckross Community Association has announced the launch of its new online facility for playing the Muckross Lottery. The Muckross Lottery community fundraiser has operated since 1995, raising thousands of euro […]

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Muckross Community Association has announced the launch of its new online facility for playing the Muckross Lottery.

The Muckross Lottery community fundraiser has operated since 1995, raising thousands of euro for the benefit of local community groups and bodies including Loughquittane National School, Muckross ICA and Muckross Rowing Club among others.

Over the years, countless prize winners have also benefited in the share of jackpot and Match 3 prize wins.

The first Muckross Lottery draw was held in the summer of 1995, a year which also saw the opening of the Muckross Community Centre.
At the time, the lottery draw was a first of its kind in Killarney and was to set a fine example for the many other sports club and community lotteries that were later established in the town.

The community fundraiser has continued to be a vital support, initially securing the completion of the Muckross Community Centre and over time generating funds for the development of school, community and sporting facilities in the Muckross area.

Since 1995, the lottery has been sustained by the unwavering commitment of local sellers and a dedicated committee within the community association.

A number of the lottery’s founding members continue to sell weekly tickets to this day in support of local causes.

In a move with the times and ahead of the 30th anniversary of the Muckross Lottery, the association is now building for the future and launching its new online lottery facility.

Ahead of the online launch this month, the Association has collaborated with Irish company ClubForce, a leading provider of online lottery systems, to develop the secure online system.

It is hoped the new online facility will generate new lottery sales, extend the lottery’s reach to those living abroad and sustain the community fundraiser long into the future.

Existing lottery supporters who avail of the online option can also enjoy the benefits of new features including a weekly results email, ticket auto renewal and access to ticket purchase history. The Association are also keen to highlight that existing hard copy tickets will continue to be available and sold as normal.

The Community Association is seeking the support of all residents of the Muckross area and all those with a connection to the community, to spread the word and get behind the new online lottery.

Online tickets can now be purchased ahead of the weekly draws on June 22, June 29 and throughout July.

The jackpot for June 22 stands at €5,050 with a rollover each week if the jackpot is not won. Online lottery tickets can be purchased each week (3 tickets for €5). A single €2 ticket can also be purchased for multiple draws. The lottery’s annual ‘green’ ticket is also available online for €100 and continues to include two free draws.

Link to Muckross Lottery online.
https://muckrosscommunityassociation.clubforce.com/products/lotto/muckross-community-assocation-lotto

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