The future will see an increased proportion of elderly people throughout all modern societies. It is estimated by the WHO (World Health Organization) that in the year 2050 there will be equally as many elderly people in the world as there are children (1). Not only will there be more elderly people but the perception of being old will also continue to change. Previously, age was seen as a natural weakness process and reduction in lifestyle options.
One aspect of training and conditioning the human body the right way, that I find particularly fascinating, is the anabolic effect that occurs, and the healing response that it creates. Anabolic, or anabolism, refers to the metabolic process of building up tissue structure in the body. You can easily remember that anabolism refers to building up when you think about anabolic steroids – the performance-enhancing drugs that bodybuilders, baseball players, and others have used to gain bulk. However, we are not talking about artificial anabolism through taking anabolic steroids here; we are talking about the body’s natural and healthy anabolism. Many times, this anabolic effect gets discussed among athletes and strength coaches in terms of getting bigger, faster, and stronger, or amongst fitness enthusiasts in terms of shedding fat, looking lean and ripped, and feeling great. However, when we think about anabolic response from an injury standpoint, one of the best parts of an elevated anabolic effect is the tissue growth and healing response it stimulates.
To further discuss anabolism in the body, we must understand that metabolic processes are controlled by our body’s hormones. Hormones regulate many of the major physiologic processes in our bodies. These processes include metabolism, appetite, strength, lean muscle mass, body fat percentage, body composition, tissue integrity, heart rate, blood pressure, energy and fatigue, mood, sex drive, emotions, and stress. Many factors affect hormone levels, including nutrition, sleep, physical activity, and physical, emotional, and mental stress. We cannot control all of these factors, but we are able to control some of them.
One major factor influencing hormone regulation that we as humans are (for the most part) in control of is physical activity, aka exercise. The type of exercise is important. The intensity and the duration of exercise are the two main factors to consider when thinking about how hormones will be influenced by exercise. This is why I say training the body the “right way” will produce an anabolic effect. We will get back to exactly what the “right way” is in terms of hormone regulation in the next section. For now, let’s finish discussing how these hormones are promoting a healing effect in the body.
Basically, exercise is really a form of trauma to the body. Correct exercise training is a controlled, mild form of trauma done in a very specific way to produce a very specific result. So one main, and very cool, thing that happens when you consistently train your body the right way is that you are actually teaching your body how to recover from damage. You are training your body to recover from trauma. You are literally teaching your body how to heal in a more efficient manner. The way I see it, healing is a skill. You can train yourself to be better at that skill!
Dr. Donnie Richardson, DC, CCSP, DACBSP, CSCS, is a Sports Medicine Specialist and Strength and Conditioning Specialist. Dr. Donnie has worked for the Many United States National Teams since 2008, serving as both a team doctor and sports performance coach, traveling both nationally and traveling internationally all over the world with our countries top athletes. Dr. Donnie also owns and operates his own private practice in Los Angeles, Universal Sports Performance, offering services ranging from sports medicine, injury diagnosis, physical rehabilitation, physiotherapy, injury prevention, sports performance training, personal fitness training, nutrition and diet programming, among other health care services.
Positive points to ponder “post-mortem-ing” the COVID-19 pandemic.
I am NOT claiming an end to the pandemic, but we are starting to achieve a semblance of normality. Let’s see how far we have come.
I am not minimizing at all the gravity of the pandemic. Many people died from COVID-19. We also lost many loved ones from other ailments, mental and physical, because of the lack of accessible medical care. No question, it has been a tragedy.
Lessons learned: When we learn from something so impactful and tragic, it comes with unparalleled growth and strength. Research suggests that negative experiences in life serve to boost meaning and appreciation. Difficult times stimulate deep introspection and bring an understanding of how those experiences fit into a broader narrative of the self, relationships and the world — a respected pillar of the meaning in life. We become stronger physically, emotionally, mentally and spiritually from braving life. There is no better teacher in life than the school of hard knocks.
Sure, health is everything. The greatest wealth is health…
We all have spoken these words. My hope: this pandemic will convince people to put “lowering chronic inflammation” at the very top of their health priorities. COVID-19 proved to be far more aggressive and fatal to some because of a cytokine storm… a massive inflammatory response. Those who have pre-existing conditions like diabetes or heart disease — all inflammatory conditions fell prey much easier. However, younger “stronger” people also suffered the cytokine storms of COVID-19. Everybody needs to be conscious of lowering their levels of inflammation.
I have penned many articles here on MFN about inflammation – and how we need to manage it. I was also honored to be part of the book released this past February The Successful Body – where I contributed a chapter on chronic inflammation. My #1 goal is to make “lowering our levels of inflammation” into our daily health vernacular.
Being our own health advocate. Be independent, take charge!
All of a sudden this unknown force called COVID-19 swooped in and overnight there went our access to doctors and diagnostics. A perpetually social species, the human species was forced into hibernation. This was a very long pandemic. We had to learn to cope; get medical attention while doctor offices were closed and hospitals were strongly encouraging people to stay home.
Thank goodness for telehealth, remote diagnostics, in-home testing. We would have lost many more lives if it were not for telemedicine. Telemedicine usage has increased by over 3000% since the end of 2019.
Telehealth and remote health have existed for a number of years, but there was a strong resistance. People (hopefully) will take charge, and now realize the need for being more independent and proactive in getting healthy and getting healthcare.
Creative thinking, paradigm-shifting & self-discipline have had the ultimate workout!
Adaptation is the greatest evolutionary advantage. We most certainly exercised our ability to adapt!
Gratitude and Appreciation
Research has found neurological reasons why people benefit from expressing thanks for our lives, especially in times of challenge and change, providing longer lasting positivity.
Harvard Medical School:
“With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power”
We learned to manage the material needs, but now we really appreciate each other — how vital friendship and touch are to every aspect of our entire being.
How strong we are… this was more than life throwing us a curveball, this was a sucker punch. Pat yourself on the back for getting up, having to be more creative about how to earn your living, staying healthy, having some semblance of a social life, being with loved ones. We had to totally rewire our lives. We have charted new territories, within all the challenges and limitations of a pandemic. Kudos!
Shira Litwack has been in chronic care management and prevention for 30 years, specializing in lifestyle habits including holistic nutrition, medical fitness and oxidative stress reduction. She is frequently called upon by the media, has her own podcast bringing current research to the public. She has created and provided oxidative stress assessments, to help clients identify potential health risks. From these, she provides guidance to lower inflammation. Shira is now a product specialist with a major COVID-19 test kit supplier, working with epidemiologists educating people on COVID testing, and setting up and designing protocol for COVID testing clinics
I recently thought about why we exercise and what we choose to do first – and it isn’t generally strength training. Why is that? I believe it’s because we feel we CAN’T do something about becoming stronger unless we join a gym – and then we always seem to gravitate to cardio exclusively as if that is all we can do. We want to lose weight, feel better about ourselves, burn stored fat or just increase our energy level, but what if there was a better way?
Fitness trackers are some of the hottest tech gadgets on the market. They can measure your daily steps count, monitor your heart rate, log how many calories you’ve eaten, and even analyze your sleep quality. Some models can read your blood oxygen levels and use GPS technology to keep track of your running, walking, or biking route. Many people swear by making this type of “wearable” technology a part of their daily routines.
But is there any merit to all this hype?
Are fitness trackers a passing trend or a worthy addition to your health and exercise routine?
We all know that it’s important to exercise regularly, especially as we age. Studies have shown that physical activity can extend longevity, prevent cardiovascular disease and stroke, and combat the onset of dementia. Having a regular exercise routine is an important part of keeping your body feeling young and in shape. The trouble is that many people struggle with keeping up a consistent workout routine. This is where fitness trackers come in.
Fitness trackers are wearable health devices designed to monitor your activity level. They come in all shapes and sizes, from simple models that are little more than glorified pedometers to advanced smartwatches that can track your body’s vital signs in micro detail.
Tracking your fitness activity also can be an important step to taking charge of your health because it makes people more conscious of their health. Having a log of your activity level and vital signs can also be a valuable tool to share with your doctor or personal trainer. Seeing hard data makes it easier to create a sustainable routine you can stick to.
Helps build routine
For many people, blindly exercising without any way to track their progress can be frustrating. It can be hard to find the motivation to get moving when you have no way of knowing if your efforts are working. Wearing a fitness tracker allows you to see your progress in real-time and make adjustments. If you track 5,000 steps a day, you can make it a goal to gradually increase to the recommended 10,000 steps per day. It can be motivating to see your numbers improve, which makes it easier to stick to your routine.
Motivates you to move more
Most of us spend far more time than we’d like to on the couch. Sitting too much can be deadly. It’s a good rule of thumb to get up and move for 15 minutes for every hour that you spend sitting down. Many fitness trackers come with built-in reminders for this exact reason, helping you remember to get up and move throughout the day.
Keeps track of your dietary choices
Many fitness trackers offer ways to input your daily food and water intake via the connected apps. Keeping track helps make sure that you’re getting adequate nutrition. Studies have shown that tracking your food intake can lead to weight loss, even without following a specific diet plan. The information can also help a dietitian or a personal trainer get an idea of your daily meal plan. They can use this data to help you formulate a healthy diet, and logging your choices regularly can help you stick to it.
Can be overwhelming
Some people may find the amount of data to be overwhelming. Many devices offer far more options than the average person needs, and the high cost of some premium models means they may not be an ideal investment. Those who are less technically savvy may also find the device’s smartphone app frustrating to use, or simply not worth the trouble.
Ask yourself what’s most important to you to keep track of — such as your heart rate, number of steps and estimated number of calories burned — then look for models that only track those features. You’ll save money and save your brain from information overload.
May lead to obsessive behavior
The detailed stats that a fitness tracker provides can be a tremendous motivation for some people. But for others, this may open a gateway to obsessive behavior. Many people can’t help but fixate on obtaining perfect stats, and may push themselves too hard to achieve them. The number on the screen is only a best estimation of your daily activity, not a measure of your self-worth! It’s also worth noting that fitness trackers are not medically accurate with their stats, and there can be vast discrepancies between different models.
Not as useful in the long-run
While a fitness tracker can be a valuable tool to motivate you in the early stages of your fitness journey, they’re not as useful for keeping the weight off in the long-run. Surveys have shown that around ⅓ of people who buy fitness trackers stop wearing their devices after six months. Other studies have found that they’re not as helpful for losing weight as most people would believe. A randomized trial by the Journal of American Medicine found that people who didn’t wear a fitness tracker actually lost around 8 pounds more on average compared to their device-wearing counterparts.
Does that mean that wearing a fitness tracking device will inhibit your progress? Not necessarily. Those in the study who wore the trackers still saw improvements to their body composition and physical fitness thanks to their new diet and exercise routines. That’s because the trick to living a healthy lifestyle is finding a routine that works and sticking to it. If the fitness tracker helps you do this, excellent! If not, another method of motivation might be better for you.
It’s worth noting that shelling out hundreds of dollars for a fitness tracker isn’t the only way to monitor your health. If you want to get an idea of what your heart rate is like while exercising, try this simple experiment: go for a brisk 30-minute walk around your neighborhood. When you get to the halfway point, try singing one of your favorite songs. If you can sing it perfectly without any hesitation, up the pace.
You can also set “stand up and move” reminders on your watch or smartphone. For tracking your food intake, there are a number of apps available to let you log your daily meals. Some people enjoy keeping a physical food journal rather than going with a purely digital route. You can always experiment until you find the right method.
When used correctly, a fitness tracker can be a helpful tool that offers detailed feedback on your body’s activity level and other aspects of your health. If you need an extra boost to get moving or want to keep a close eye on your progress, they can be a worthwhile investment. However, if you have a tendency to obsess over small details or don’t need the extensive data that a fitness tracker provides, another option might be better to track your progress. Ultimately, how you choose to track your activity is your choice. Whatever option you choose, the important thing is that you keep moving and stay active at a healthy level.
Originally printed on aviv-clinics.com. Reprinted with permission.
Aviv Clinics delivers a highly effective, science-based treatment protocol to enhance brain performance and improve the cognitive and physical symptoms of conditions such as traumatic brain injuries, fibromyalgia, Lyme, and dementia.
Our intensive treatment protocol uses Hyperbaric Oxygen Therapy and cognitive and physical training as well as nutrition management for better brain health. The medical program closely tracks clients’ progress before, during, and after the treatment protocol, using customized tablets and other technology. Based on over a decade of research and development, the Aviv Medical Program is holistic and customized to your needs.
Aaron Tribby, M.Ed is Head of Physiology for Aviv Clinics where he is responsible for managing a team of physiologists, physical therapists, dietitians, and stress technicians at Aviv Clinics – the first hyperbaric medical treatment center of its kind in North America dedicated to improving brain performance. He also oversees the cardiopulmonary exercise tests and CPET in the clinic, responsible for analyzing each test. Leading to Aviv Clinics, his clinical experience is focused on health and wellness, strength and conditioning and nutrition within both the non-profits and private sectors including Mercy Hospital and MusclePharm, respectively.
References
Beginning in the seventh grade, I became fascinated with age—specifically how our bodies’ functional capacities decrease with the passage of time. When I once shared this perception with my 98-year-old grandmother, she said, “Just wait until you’re 80.” I’m still far from 80, so I can only imagine how difficult it will be then to stand up from a chair or run around the neighborhood.
The biggest factor in the decline in physical capacity with age is level of physical activity. When your clients remain active throughout adulthood, they can retard the aging process and continue to live a life worth living. I know 70-year-olds who are fitter than 30-year-olds.
After age 30, most physiological functions decline at a rate of approximately 0.75 to 1 percent per year. Perhaps the biggest functionally-related physiological change with age is a decrease in muscle mass, called sarcopenia, which is due to a loss of motor units (a motor neuron and all the muscle fibres it connects to) and atrophy of fast-twitch muscle fibres. With the loss of motor units comes denervation of muscle fibres (a lost connection between the motor neuron and the fibres within the motor unit). This denervation causes the muscle fibres to deteriorate, resulting in a decrease in muscle mass, which significantly decreases the older adult’s muscle strength and power, making certain activities of daily living difficult.
Men and women generally attain their highest strength levels between ages 20 and 40, after which the strength of most muscle groups declines, slowly at first and then more rapidly after age 50. Muscle strength decreases approximately eight percent per decade after age 45, with greater strength losses occurring in women compared to men. In both men and women, lower body strength declines more rapidly than upper body strength.
With the loss of muscle mass also comes a loss in mitochondria, which decreases muscular and aerobic endurance. Mitochondria are unique in that they have their own specific DNA, so when older adults lose mitochondria, they also lose mitochondrial DNA. If your clients want healthy functioning muscles as they age, they need lots of healthy mitochondria.
Cardiovascular fitness also declines with age, in part due to a decrease in maximum heart rate and stroke volume (the volume of blood the heart pumps per beat). With a lower maximum heart rate and stroke volume comes a lower maximum cardiac output (the volume of blood the heart pumps per minute), a decreased ability to deliver oxygen to the muscles, and thus a lower VO2max (the maximum volume of oxygen the muscles can consume). VO2max decreases by 8 to 10 percent every 10 years after the age of 30 in healthy, sedentary adults. When maximum cardiovascular functioning declines, so does the workload that can be tolerated at a given percentage of the (lower) maximum. Decreases in VO2max with aging can be variable, particularly if your clients remain active. But if not attended to, a youthful run becomes an aged walk.
Although many physiological factors decline with age, up to 50 percent of this decline is due to deconditioning rather than aging. With proper training, your clients can lessen the physiological effects of aging and remain fit and functional.
Arguably, cardiovascular exercise will always be more important than strength training throughout your client’s life because heart disease is the most common cause of death for both men and women. No one has ever died of a weak biceps muscle. But people die of weak hearts every day. One cannot live very well or very long without a strong heart. Since the risk of heart disease increases as people age, older adults need cardiovascular exercise just as much or even more than do younger adults. Like younger adults, older adults should do at least 30 minutes of cardiovascular exercise on most, if not all, days of the week. The more physically fit one remains, the slower the rate of cardiovascular decline. Maintaining exercise intensity, rather than a higher volume of training, is the key to minimizing the loss of aerobic fitness as your clients age.
Strength training also becomes more important as people age. Given that aging is accompanied by a decrease in muscular endurance, strength, and power, resistance training should take on greater weight (pun intended) when training an older client. I’d even go as far to say that every person over the age of fifty should strength train because that’s about the age at which people start to lose a significant amount of muscle mass. And that loss in muscle mass with age affects your client’s ability to function. If you’ve ever seen a senior citizen try to stand up from sitting in a chair or witnessed how catastrophic a fall can be to a senior, you know how much benefit strength training can have. The positive effects of strength training on bone density, muscular strength and endurance, balance and coordination (which reduces the risk of falling and fractures), functional mobility, physical aesthetics, and self-esteem cannot be denied.
Train older clients with heavier weights and fewer reps per set to target improvements in muscular strength, or with lighter weights lifted quickly to target the fast-twitch muscle fibres and improvements in muscular power. Greater strength gains occur at intensities of 80 to 90 percent of the one-rep max (the maximum weight that can be lifted just once). Although we tend to think of power training as something done to improve athletic performance, it has big implications for older adults, whose muscles lack strength and power. Research has shown power training to be very effective for strength and power development in seniors. Since it takes longer to recover from workouts as people age, give your clients more time between intense resistance and cardio workouts.
If you train older adults with higher intensity, less volume, and more recovery between workouts, not only will they be fitter and stronger, they may even be able to keep up with my 98-year-old grandmother.
From CanFitPro magazine. Sept./Oct. 2017. Reprinted with permission from Jason R. Karp, PhD
Jason Karp, PhD, is the 2011 IDEA Personal Trainer of the Year, 2014 recipient of the President’s Council on Fitness, Sports & Nutrition Community Leadership award, and creator of the REVO₂LUTION RUNNING™ certification. He has more than 400 published articles in international running, coaching, and fitness magazines, is the author of eight books, including Run Your Fat Off and The Inner Runner, and speaks at fitness conferences and coaching clinics around the world. Get training programs and autographed copies of his books at run-fit.com.
Our throat muscles, through which we speak, sing and scream, give us our signature sound. In many situations, people affected by Parkinson’s disease (PD) have diminished voice control. According to Wikipedia, Parkinson’s disease can cause changes in speech. The voice may get softer, breathy or hoarse, causing others difficulty hearing what we say. Speech may be slurred. Speech changes can interfere with communication, which can be isolating and harmful.
Other causes of voice disorders include infections, stomach acids that move upward in the throat, growths due to a virus, cancer and diseases that paralyze the vocal cords. Here is a brief understanding of what, how and ways to care for your precious voice.
Your voice box sits between the base of your tongue and the top of your windpipe, which is where your Adam’s apple likes to hang out. (The Adam’s apple is more pronounced in men than in women.) The vocal cords are two bands of smooth muscle membrane tissue, each covered in a mucous membrane, that stretch across the voice box like the strings on a guitar.
When you’re quiet: listening, observing, perhaps meditating – your vocal cords sit apart, creating a tunnel through which you breathe in. But the moment you begin speaking, they clap together as the diaphragm pushes air up from the lungs. This air causes a buzz sound or vibration and sends sound waves through your throat, nose and mouth, which amplify them. As these “hums” pass through, they are transformed into song or sentences.
Vocal cords vary in thickness and length, which is why each person has his or her unique tune. Think of the singer Barry White’s voice. Deep and strong. Those who have booming voices, such as Barbra Streisand have larger resonating cavities (throat, nose and mouth).
Yelling, or screaming can cause inflammation and lesions on your vocal cords. Even a long-lasting cough can do damage. If you are hoarse, rest your voice. Speak softly and try to avoid throat clearing, even if your throat is congested. Drink lots of water to thin excess mucus and lubricate. Menthol and eucalyptus can be irritating.
For those with Parkinson’s disease, if you notice your voice is diminished, see a speech-language pathologist (SLPs) specializing in voice therapy. They can assist with diagnosis, assessment, planning and treatment of voice disorders including difficulty with swallowing. Some exercises include moving your tongue up and down, moving it from corner to corner, placing your tongue at the tip of your mouth or smiling and saying “EEE” loudly. Repeat 10 times, at least twice a day.
Reprinted with permission from Lori Michiel.
Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.
Minute Ventilation (VE) is the amount of oxygen we breathe in or out over a given period, usually a minute. Hence Minute Ventilation.
Healthy Minute Ventilation is between 5 and 8 liters/minute of oxygen (normally 12-14 breaths per minute). There are times when Minute Ventilation is increased, for example, during exercise, which is good. But other times could be an indication of disease.
During exercise, the physiological demands on the body require you to consume more oxygen to offset the lactic acid and CO2 that are byproducts of increased activity. Our respiration therefore increases from 35 to 45 breaths /minute in healthy young adults, to elite athletes which can achieve 60+ breaths per minute. This is necessary to offset the effects of increased activity. This amazing process continues throughout our lives keeping us in balance!
An interesting recent twist to this is breathing aware athletes have been taking less breaths, utilizing more oxygen, and recovering faster with conscious breathing techniques. The number of breaths per minute now have dropped to the low 20s for intense exercise! Research from Patrick McKeown, the author of The Oxygen Advantage, has shown that controlled nasal diaphragmatic breathing can greatly decrease the number of breaths needed, increase the oxygen uptake, enhancing performance!
Disease states are a different story. Certain conditions like cardiovascular disease or diabetes require more oxygen to provide the same recovery process that a healthy person requires, therefore putting more stress on the body.
Here are some examples of corresponding disease states and the corresponding oxygen needs at rest:
Referenced from www.normalbreathing.com
As you can see, disease states put a heavy burden on the respiratory system and have a detrimental effect on overall health. In essence, their bodies are constantly exercising!
Deep breathing techniques, specifically diaphragmatic breathing are an easy, learnable, and quick way to help offset the burden of disease states on our health. The better you breathe the less you need to!
Conscious breathing along with recognition of triggers of stress (for another blog) can create almost immediate changes in our health.
Take a deep breath!
Reprinted with permission from authors.
Mike Rickett MS, CSCS*D, CSPS*D, RCPT*E is a nationally recognized health and fitness trainer of the trainers, fitness motivator, author, certifier, educator, and the 2017 NSCA Personal Trainer of the Year. He has been a fitness trainer for more than 35 years. With Cheri Lamperes, he co-directs BetterHealthBreathing.com, a conscious breathing educational program focusing on the diaphragmatic technique to enhance overall wellness. In addition, he also directs the personal training site ApplicationInMotion.com.
In my private practice, I hear people repeatedly say, “I feel so ____ and I just want to yell.”
“Do you?” I ask. Fairly often the answer is, “No.”
I ask, “What stops you from yelling?” We may explore this reluctance, or I might ask, “What would need to be different for you to feel comfortable yelling, screaming, humming or making some other audible release?”
Perhaps you too feel like releasing energy in this way. Recently, a woman in her eighties shared with me, “I was shopping with my friend who is 35-years younger than me and all the store clerks’ directed their answers to her when I was the one asking the questions. Even if I screamed, right there in the store, I am certain I wouldn’t be heard.”
There is a disproportionate number of older adults who commit suicide. Many countries are witnessing declining rates, while the US is seeing higher rates – with older Americans having the highest suicide rate of any age group. While older Americans contribute to 13 percent of the population, this age group accounts for 20% of the people who commit suicide.
American Foundation for Suicide Prevention reported in 2019, that suicide among those 85 years and older represented the second largest number of suicides by age range, with the greatest number being among those in the 45 to 64-year age range.
There are many reasons why a person may seek out mental health support – fear, stress, anger, sadness, confusion, substance abuse concerns – and yet the U.S. Department of Health and Human Services estimates a mere 3% of people 65 and older have made the brave move of utilizing mental health services.
We can turn to the research of Speer & Schneider to see a direct link between untreated mental health and physical manifestations – immune and cardiac functions, increased susceptibility of infections, higher levels of reported pain, asthma and increases in length of recovery following surgery. Just think of how much less physical health needs there might be if we tend to our mental health.
Some older adults are much more likely to get a physical check-up than access mental health services. Another reason for some older adults not accessing mental health services may be due to insurance payment disparity. Medicare covers 80 percent of procedures and processes related to physical health and only 50 percent of mental health. Discussions of cataracts, glaucoma and hip procedures flow from the mouths of some older adults as freely as the Neuse River flowed once the Milburnie Dam was removed. And yet when it comes to talking about mental health, chatter is at a minimum.
I invite you to tap into your primal roots and begin making noise. Harmonize your body by screaming, yelling, humming or something else. Let it out. Perhaps love can fill the space that is being occupied with years of stifled screams.
Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.
Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth
References
Speer & Schneider. (2013). Mental health needs of older adults and primary care: Opportunities for interdisciplinary geriatric team practice. Clinical Psychology: Science and Practice, 10(1).