Health Info

Does Qigong stimulate and promote the release of synovial fluid in the human body?

Qigong exercises often lead to improved blood flow, which helps nourish the synovial membranes and stimulate the production of synovial fluid, which lubricates the joints (and other parts of the body, like muscles and bones). Mental concentration and awareness during practice can help improve body mechanics and promote mindful joint movement, potentially benefiting the joints and synovial fluid flow.

Proper alignment and balance are essential for healthy joints. Qigong exercises often include postural awareness and balance training, which can reduce joint stress and enhance synovial fluid function. Synovial fluid production is also influenced by factors such as genetics, age, diet and underlying medical conditions.

The following are miscellaneous pieces of information. Please see your GP/Healthcare professional to check if the supplements mentioned here are right for you and necessary before taking them.

Vitamin D3 (The “Sunshine Vitamin”)

Vitamin D3, also known as cholecalciferol, is one of the most important vitamins needed by our bodies; the body produces vitamin D as a response to sun exposure; while it is vital in calcium absorption into bones, it also has a wide range of other health benefits:-

1. Bone Health: Vitamin D3 is essential for absorbing calcium and phosphorus in the intestines. This is critical for maintaining healthy bones – helping prevent osteoporosis and Osteomalacia (softening of the bones).
2. Immune System Support: Vitamin D3 regulates the immune system, and may reduce the risk of certain autoimmune diseases by modulating the immune response.
3. Cardiovascular Health: Adequate vitamin D levels may positively impact heart health. It can help lower hypertension (high blood pressure) and improve cardiovascular function.
4. Mood and Mental Health: Evidence suggests that may help reduce the risk of depression and improve overall mental well-being.
5. Respiratory Health: Adequate vitamin D levels may lower respiratory infections and improve lung function. This can be particularly important in conditions like asthma.
6. Skin Health: Vitamin D can support skin health and may help alleviate conditions like psoriasis.
7. Hormone Regulation: Vitamin D3 can help regulate various hormones in the body, including insulin. This is beneficial for blood sugar control.
8. Gut Health: Vitamin D may help maintain a healthy gut lining and microbiome, which is essential for overall digestive health.

It’s important to note that while vitamin D3 offers numerous health benefits, ‘highly excessive’ intake can lead to toxicity as it is fat-soluble and excess can lead to hypercalcemia, or elevated calcium levels in your blood. The optimal daily vitamin D3 intake can vary based on age, genetics (wide variation), sex, and health factors. Vitamin D3 is obtained from sunshine for sensible durations of time (20-25 mins in direct summer sunshine), dietary sources (such as oily fish, including salmon, mackerel, and sardines; egg yolk, red meat, and liver), supplements, and the appropriate source and dose assessed by your GP – however, taking up to 800 i.u. of vitamin D3 supplementation daily is not believed to be risky for most adults, taken sublingually (as a spray under the tongue) is best for absorbability; tablets are not processed as well. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.

Put simply, Vitamin D3’s role in maintaining mind and body health is massive, and it is said that most people in the UK are deficient in it.

Sources: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d# ALSO https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ AND https://www.healthline.com/nutrition/how-much-vitamin-d-is-too-much

What does Cortisol do to the immune system?

Cortisol (the so-called “stress hormone”) is a hormone the adrenal glands produce in response to stress and various physiological signals. It regulates the immune system, and its effects on immune function depend on the timing, duration, and level of cortisol release.

1. Anti-Inflammatory Response: Cortisol is a potent anti-inflammatory agent. In response to stress, cortisol can suppress the inflammatory response, which is essential for preventing excessive inflammation (as seen in Autoimmune Disease), which can harm the body.
2. Immunosuppressive Effects: Prolonged or excessive cortisol release, as seen in chronic stress can suppress the immune system. Cortisol reduces the activity of immune cells and impairs their ability to respond to infections or threats.
3. Shift from Adaptive to Innate Immunity: Cortisol can shift the body’s immune response from adaptive immunity (which targets specific pathogens) to innate immunity (which provides a generalised defence), making the body more susceptible to certain infections.
4. Circadian Rhythm Regulation: Cortisol levels follow a circadian rhythm, typically peaking in the morning and declining in the evening. This rhythm helps regulate immune function, with cortisol levels higher during the day when the body is more active and exposed to potential threats.

It’s important to note that acute, short-term increases in cortisol due to stress or exercise are generally part of the body’s adaptive response to challenges and do not typically harm the immune system. Chronic stress and certain medical conditions can lead to prolonged elevated cortisol levels, negatively impacting the immune system and overall health and managing stress, getting adequate sleep, maintaining a healthy lifestyle, and seeking medical guidance when needed.

What is Sarcopenia – and how to avoid it.

Sarcopenia is a condition characterised by losing muscle mass and strength that occurs naturally with ageing – experts estimate we lose 1% muscle mass each year after age 30 unless we take steps to counteract it. Sarcopenia can eventually lead to various adverse health outcomes, including a greater risk of falls and fractures and thus decline in functional independence. Also, there are signalling pathways between muscles and bones (i.e. they communicate with each other) that keep bones calcified and strong based on usage of muscle groups; the two work together for better health.

Here are some key features and ways to avoid or mitigate sarcopenia:

Features of Sarcopenia:-

1. Muscle Mass Loss: The most apparent sign of this is a reduction in muscle mass (especially in the thighs), often accompanied by increased body fat.
2. Strength Decline: Sarcopenia leads to decreased muscle strength, impacting mobility and the ability to perform everyday tasks.
3. Impaired Physical Function: As muscle mass and strength decline, people with sarcopenia may experience limitations in physical function, such as difficulty walking, climbing stairs, or lifting objects.

Regular exercise (along with protein intake) is the key to avoiding or lessening sarcopenia. Engaging in resistance or strength training exercises is one of the most effective ways to prevent or mitigate sarcopenia. These exercises involve weights (and resistance bands) to build and maintain muscle mass and strength. Performing squats and sitting in a squat position are excellent for avoid sarcopenia in the legs, especially the thigh muscles (the quadriceps).

How is the immune system pumped around the human body?

The immune system defends the body against infections, diseases, and foreign invaders. It doesn’t have a single “pump” like the circulatory system (which has the heart as its pump) but relies on the movement of immune cells and fluids throughout the body. Immune cells, including white blood cells (leukocytes), constantly circulate through the bloodstream. They move through blood vessels and capillaries to reach various body parts. Some immune cells are patrolling the body, while others respond to signals indicating the presence of infections.

The Lymphatic System: The lymphatic system is a crucial immune system component. It includes lymph nodes, lymphatic vessels and lymphatic organs. Lymph fluid is clear and carries white blood cells and other immune cells around the whole body. Lymphatic vessels collect tissue fluid, filter it through lymph nodes, and return it to the bloodstream. Lymph nodes are like “immune checkpoints” where immune cells can encounter and respond to pathogens. The immune system’s circulation throughout the body is essential for surveillance, detection, and response to infections and foreign substances.

The ways in which lymph fluid is pumped around the body:-

1. Muscle Contraction: One of the primary ways lymph fluid is moved is through the contraction of skeletal muscles (especially the leg muscles).
2. Respiratory Movement: The expansion and contraction of the chest during breathing also assist in moving lymph fluid. This is especially important for lymphatic vessels in the chest and upper body.
3. Smooth Muscle Contraction: Lymphatic vessels have smooth muscle in their walls, allowing them to contract and expand independently. This muscle activity helps push lymph fluid along the vessels.
4. One-Way Valves: Lymphatic vessels have one-way valves (to prevent the backward flow of fluid). When muscles contract and exert pressure, these valves open to allow lymph to move forward and close to prevent backflow.
5. Manual Manipulation: Manual techniques like massage or lymphatic drainage therapy, performed by trained professionals, can help stimulate lymphatic flow and manage conditions such as lymphedema.
6. Gravity: Lymphatic vessels are arranged in a hierarchical network, with larger lymphatic ducts draining into smaller ones. Gravity plays a role in aiding the downward flow of lymph from the head and upper body to the lower extremities.

Staying active through regular exercise and maintaining good muscle tone can support the efficient movement of lymph fluid in the body.

Can we slow down ageing?

While we cannot completely halt the biological ageing process, several strategies and lifestyle choices can potentially slow down the rate of ageing and promote healthier, more youthful ageing in humans. The key, holistic factors that contribute to slowing down the ageing process are:-

1. Diet and Nutrition:
   • Consume a well-balanced diet of fruits, vegetables, grains, lean proteins and healthy fats.
   • Consume antioxidants and anti-inflammatory foods like berries, nuts, and leafy greens. Also, vitamins B3, C, D3 and E.
   • Limit processed foods, excess sugar, and excessive calorie intake.
2. Regular Exercise:
   • Engage in regular physical activity, including cardiovascular exercise and strength training.
   • It can help maintain muscle mass, bones, and heart health, which tend to decline with age.
3. Adequate Sleep:
   • Prioritise quality sleep to allow for physical and mental recovery, sleep releases melatonin from the pineal gland (only released in darkness, note), which together with microglia clean the brain’s neurons each night. Aim for 7-8 hours of sleep per night.
4. Stress Management:
   • Practice stress reduction techniques like mindfulness, meditation, deep breathing, or yoga to lower the impact of chronic stress, which can accelerate ageing.
5. Healthy Lifestyle Choices:
   • Avoid smoking and limit alcohol consumption.
   • Protect your skin from over-sun exposure to prevent premature skin ageing and reduce the risk of skin cancer.
6. Social and Emotional Well-Being:
   • Cultivate positive social connections and relationships.
   • Engage in activities that bring happiness, laughter and joy and reduce feelings of isolation.
7. Brain Health:
   • Challenge your mind with cognitive activities like puzzles, learning new skills, and staying mentally active.
   • Seek support if needed.
8. Supplements like vitamin D3, magnesium (glycinate/malate), Vitamins B1 and and B3, Omega-3 fatty acids and antioxidants support overall health. Do, though, consult with your GP before taking supplements as some in very high levels could have toxicity (esp. fat soluble ones: Vitamins A, D, E and K).
9. Caloric Restriction and Fasting: Some research suggests intermittent fasting and caloric restriction may have anti-ageing effects, potentially influencing longevity and health span; this area is undergoing further research. Do consult with your GP first, especially if you are diabetic or have long-standing gastroenteric issues.

Recognising that ageing is a complex process influenced by genetics, environmental factors and individual variations is essential. While the above strategies can contribute to healthy ageing, there are no guarantees, and results may vary from person to person. Scientific research in ageing and longevity is ongoing and future discoveries may offer new insights and interventions to slow down the ageing process – such as, spending time in nature is also truly invigorating, calming and refreshing – it’s like a reset switch to our minds and bodies.