Como ganhar força em qualquer idade

A partir dos 18, the only way is down, como é sabido. Bem-vindo ao clube. Mas há exercícios para todas as idades para de alguma forma compensar a perda "programada" de massa muscular e força.

Algumas ideias para ganhar força em todas as idades:

How to build strength at any age


Ages 35-60

(...) this is the period when you are most likely to put on weight, as your metabolism slows, and your job becomes more sedentary.

"Start with some fast-walking, 20-30 minutes twice-three times per week to get some fitness. Progress to a gym membership and consider hiring a personal trainer to get you back into doing the right exercises for you. Spin classes, Zumba, and veterans sports are all good at this age for strengthening the body. Be aware of early onset arthritis. Gentle exercise will help maintain joint flexibility and muscle strength, helping to minimise the onset of joint stiffness and osteoarthritis."

Ages 60+

Exercising when you're over 60 is tougher, as the muscles will start to atrophy (waste away) if you don't use them. (...).

"One of the easiest ways to strengthen the legs is to balance. Stand on one leg for two minutes, and use a wall or table for support. Repeat twice each side and do this once per day. If you can comfortably perform this exercise, try doing it with your eyes shut for 2 minutes holding on to a wall for support. Balancing is fantastic to build strength in the thighs, buttocks, calves and also helps core strength. Strengthening exercises such as body weight exercises and resistance exercises are a great way to improve bone density, and muscle strength. This has two benefits when it comes to falling. First having strong muscles will help prevent falls. Second, having strong bones will help prevent a fracture if you were to have a fall."

The most common fracture sites are the wrist, hip and spine, all of which are very common in the elderly. Indeed, it's thought that roughly one in three over 65s suffer a fall each year - previously estimated to cost the NHS £4.6 million a day. With this in mind, prevention is key."
(...)

2. Strength train

Don't be afraid to strength train. Strength training can involve body weight exercises to start with. It might be as simple as a press-up against a wall, or a sit-down squat on a chair. As you progress, body weight exercises can become more challenging like performing a kneeling press-up, or a plank, and you don't even need a gym."

Exercício físico em jejum melhor para perder peso?

Com as devidas ressalvas (ver citação) o exercício parece ser mais benéfico (para perder peso) é o realizado de estômago vazio:

Why exercise might be more beneficial on an empty stomach

Citação:

"The scientists took blood samples after fasting and the high carb breakfast and then after exercise. They also took adipose (fat) tissue samples immediately before and one hour after the walking exercise.

They discovered that the expression of two genes (PDK4 and HSL) significantly increased when the men fasted – but decreased when the men ate a high-calorie breakfast before they exercised. The increase in these genes suggested that fat was used to fuel the exercise, instead of the food consumed at breakfast.

Dylan Thompson, corresponding author of the study explained that this fat tissue often faces competing challenges. After consuming food it is busy responding to the meal and "and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue. This means that exercise in a fasted state might provoke more favorable changes in adipose tissue, and this could be beneficial for health in the long term."

Although the study supports previous research, it is worthwhile noting the study sample was small and only looked at overweight men."

Bastante cerveja melhor que Paracetamol (supressão dor)?

Super "engraçado" o título (num contexto que é o do Reino Unido):

"Two pints of beer could provide better pain relief than paracetamol, study shows - This is NOT an excuse to drink more":

http://www.netdoctor.co.uk/healthy-living/wellbeing/news/a28102/beer-better-than-paracetamol-pain-relief/

Citando: 

"(...) elevating blood alcohol content to roughly 0.08% gives the body a "small elevation of pain threshold," which works to reduce pain intensity. The report reads: "Findings suggest that alcohol is an effective analgesic that delivers clinically-relevant reductions in ratings of pain intensity, which could explain alcohol misuse in those with persistent pain, despite its potential consequences for long-term health."

It was concluded that as little as two pints of beer could cut perceived discomfort by a quarter."

Claro que isto não é um incentivo a beber mais, mas será usado como pista para desenvolvimento de medicamentos que, sem os efeitos secundários do álcool, tragam iguais benefícios (no campo da supressão da dor).

Paracetamol vs. Ibuprofeno

E sobre o uso de Paracetamol vs. Ibuprofeno - citação:
""Paracetamol can be used safely for most types of pain, however if there is inflammation than using a non-steroid anti-flammatory painkiller such as ibuprofen is a better option. The standard adult dose of paracetamol is two 500mg tablets to be taken up to four times a day. If you are taking paracetamol regularly at this dose and not getting enough pain relief you should see your GP, who may recommend a strong painkiller for you.""

Qual o melhor exercício à medida que vamos envelhecendo?

Qual o melhor exercício para músculos envelhecidos?

R: Treino intercalado (vs. Levantamento ou corrida normal).

https://mobile.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html

Citando:
"There were some unsurprising differences: The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.

But more unexpected results were found in the biopsied muscle cells. Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters. Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.

Many of these affected genes, especially in the cells of the interval trainers, are believed to influence the ability of mitochondria to produce energy for muscle cells; the subjects who did the interval workouts showed increases in the number and health of their mitochondria — an impact that was particularly pronounced among the older cyclists."

Histórico: 2017-05-02, alterado o título, lig. refraseado, mais tags.

Poluição atmosférica 3 meses depois?

Não, ouro 3 meses depois (porque os críticos do estudo defendem que o ouro não é representativo a poluição atmosférica):
http://www.independent.co.uk/news/science/air-pollution-enter-bloodstream-deadly-smoking-gun-study-edinburgh-university-gold-nanoparticles-a7702991.html

Citação:
"Tiny particles – like those produced in vast amounts by burning fossil fuels – can pass through the lungs into the bloodstream and then damage various different organs, according to a controversial new experiment.

While air pollution has been linked to heart disease and millions of premature deaths, it was previously not known whether it was possible for the smallest particles to pass from the lungs into the bloodstream.

The new research saw 14 healthy volunteers and 12 surgical patients inhale nanoparticles of gold.

Gold was detected in the blood and urine within 15 minutes to 24 hours after exposure, and was still present three months after exposure. Levels were greater following inhalation of five-nanometre particles compared to 30nm particles."

Sal e hipertensão nem por isso?

Estudo questiona que sal provoca tensão alta:
http://www.dailymail.co.uk/health/article-4443612/Low-salt-diets-not-lower-blood-pressure.html

Citando:
"Researchers followed more than 2,600 men and women over a period of 16 years
They discovered that consuming less salt wasn't linked to lower blood pressure
New findings call into question salt limits recommended by dietary guidelines

Cutting salt from your diet may not be the answer to lower blood pressure, a study has found.

The NHS advice is for adults to eat no more than six grams of salt a day – the equivalent of 2.4 grams of sodium.

But a study by Boston University found people consuming less salt than this actually had higher blood pressure, prompting a call for the guidance to be changed.

Researchers say the advice to eat less salt is too simple and ignores the fact that salt can raise hormone levels in the body which regulate and keep blood pressure low.
(...)
While many people with heart disease who cut salty, processed food out of their diet do see their blood pressure fall, these tend to be 'salt-sensitive' people, which may be why they have bad hearts to begin with.

Salt can cut blood pressure in some people, but the experts say potassium, found in bananas and potatoes, can help tip the balance too, along with magnesium and calcium. 

Levels of these could explain why some people who consumed more than six grams of salt had lower blood pressure."

Comer macacos?

Há estudos (e notícias) para todos os gostos. Agora é sobre macacos, mas não os da selva, são os do nariz - diz que faz bem comer os próprios, ao microbioma e que quem "bate" nos filhos por comer macacos é mau pai (ou mãe, conforme o caso):
http://www.mirror.co.uk/lifestyle/family/you-should-encourage-your-kids-10292475

Citando:
"Snot contains salivary mucins which in fact protect our teeth from the bacteria strains which cause cavities by preventing it from attaching itself to teeth.(...)
There's also some evidence the mucus in snot could defend against respiratory infection, stomach ulcers and HIV. The list of reported benefits goes on and on."

Alguns sintomas que podem advir de carência de certas vitaminas ou minerais

Alguns sintomas de deficiência de vitaminas ou minerais (infografia e texto de suporte):
How bad breath could be a sign of a vitamin deficiency | Daily Mail Online

Citando:
"A range of common symptoms many adults suffer from could be explained by poor diets and a lack of minerals and vitamins. Here, MailOnline Health reveals how to combat bad breath, headaches and even stress"
(...)
"DON'T JUST ACCEPT THE SYMPTOMS
(...) 'Many of these symptoms are things people put up with every day, thinking they are just par for the course.
'But often, they could be a sign that you are suffering a vitamin or mineral deficiency and simply eating foods which contain the item you are lacking could ease your symptoms.
'For example, a headache could be an indicator that you need more magnesium, vitamin B12 and B6 - something you can get from eating pumpkin seeds, prunes, banana or fortified soy milk.
'And even bad breath, while a possible sign of poor oral hygiene, could also be linked to your gut health and an iron deficiency.
'It's important to bear in mind that your ability to absorb vitamins and minerals can also be affected by medications you are taking, such as antibiotics or the oral contraceptive pill as well as aspects of your diet such as whether you drink tea or coffee.'"

Café não provoca desidratação (significativa) | Índice de Hidratação das Bebidas

Café e desidratação. A teoria que deve começar a levar a sério

Citando:

"Uma dessas teorias diz de que não se deve beber café quando se está com diarreia ou quando está muito calor, sob a pena da bebida promover uma maior desidratação.
Ora, o café é, de facto, um alimento diurético (se bem que fraco), mas está longe de conseguir provocar ou agravar uma desidratação.

Quem o diz é Ben Desbrow, professor da Universidade de Griffith, que, num artigo assinado no site The Conversation, começa por explicar que urinar não conduz inevitavelmente à desidratação – condição que dá nome à perda excessiva de água corporal.

Recorrendo às conclusões de estudos feitos sobre o tema, o especialista mostra que o consumo de cafeína não promove desidratação e nem tão pouco altera a produção e cor da urina, podendo, claro, o efeito da bebida mudar de pessoa para pessoa e ficar condicionado por outros fatores, como condição de saúde ou quantidade ingerida.

Contudo, e mais uma vez, destaca que a cafeína não é assim tão diurética como as pessoas pensam e nem sequer consta no Índice de Hidratação de Bebidas, uma lista criada recentemente e que revela quais os alimentos que mais interferem com os valores de água corporal."

Sobre o índice de hidratação das bebidas

https://www.milkpoint.com.br/industria/cadeia-do-leite/giro-de-noticias/pesquisa-britanica-aponta-que-leite-hidrata-mais-do-que-agua-101608n.aspx

Citando:
"O estudo foi financiado pelo Instituto de Hidratação da Europa, que é apoiado por fundos da Coca-Cola Co., que vende refrigerantes, chá gelado, suco de laranja, água engarrafada e bebidas esportivas. Maughan disse que a Coca-Cola não se envolveu em nenhuma parte do estudo e que não escolheu os produtos usados. Ele disse que o estudo foi baseado em experiências de mais de 35 anos.

O índice de hidratação pode ser útil quando se toma decisões sobre quais bebidas consumir e quando. Por exemplo, se você está fazendo uma longa viagem e não terá acesso a fluidos (ou a banheiros), é mais inteligente beber leite com seu índice de hidratação do que água ou café gelado, apesar de o leite ter mais calorias do que a água."

Ai as vacinas! (mitos e verdades)

Agora que morreu alguém em PT com 17 anos e de uma doença que tem vacina (e gratuita) desde há muito... Convém explicar:
Mitos e verdades sobre as vacinas – Observador

Andar de bibicleta e risco de cancro e doenças cardíacas?

Cycling To Work Cuts Risk Of 'Cancer, Heart Disease And Premature Death From Any Cause' | The Huffington Post

Citando:
"Cycling to work cuts the risk of developing heart disease and cancer by almost half, research suggests.

Walking to work is also good for you, although it does not offer the same benefits as taking a bike, experts from the University of Glasgow found.

The new study on 264,337 people, 52% of whom were women, found cycling to work is linked to 45% lower risk of developing cancer and a 46% lower risk of cardiovascular disease, compared to driving to work or taking public transport.

Overall, cyclists had a 41% lower risk of premature death from any cause."

Subida de preços de medicamentos contra o cancro

Investigação desconfia de métodos discutíveis para forçar a subida de preços:
http://www.dailymail.co.uk/news/article-4411194/Drug-giant-plotted-destroy-stocks-cancer-medicines.html

Citando:
"The paper reported that in 2013 the cost of leukaemia drug busulfan rose from £5.20 to £65.22 in England and Wales, a 1,100 per cent jump, while blood cancer medicine chlorambucil went from £8.36 per pack to £40.51.

It is understood Aspen was able to impose the price rises by taking advantage of a loophole that allows increases if a brand name is dropped."

Poluição e bom colesterol?

http://www.independent.co.uk/news/science/air-pollution-heart-disease-heart-attack-coronary-pm25-black-carbon-a7683666.html

Citando:
"Air pollution could increase the chance of having a heart attack by lowering levels of ‘good’ cholesterol in the bloodstream, according to new research.

A study of more than 6,500 people in the US aged 45 to 84 found exposure to black carbon – a marker of traffic-related pollution – was “significantly associated” with reduced amounts of HDL cholesterol.

Higher amounts of fine particles known as PM2.5, which are produced by burning fossil fuels, were also linked to less HDL, which has a protective effect."

Leite e derivados (estudo)

Estudo que refere cuidados a ter a quem cortou (sem ser por conselho médico) o consumo de leite e derivados e avisos a adolescentes (pode ter consequências ao nível dos ossos e dentes):
http://m.huffpost.com/us/entry/us_58ef884ce4b0b9e98489e73d

E um sítio dedicado à saúde dos ossos:
https://staging.nos.org.uk/my-younger-self/

Citando (HP):
"Dairy-based items like yogurt, milk and cheese are typically the easiest way for children and young adults to get their recommended amounts of calcium and Vitamin D. These vital nutrients help with bone growth and tooth health. The nutrients in dairy also help with cholesterol and blood pressure in adulthood.

Adolescents in the U.S., defined as age 9 to 18, should get approximately 1,300 milligrams of calcium per day, according to the National Institute of Health. The recommended goal is about three servings of dairy daily.

There are plenty of perfectly sound reasons for giving up dairy products, as a lifestyle choice or for physical health. It just means you’ll have to be mindful of incorporating other calcium-rich foods into your diet, such as broccoli and kale or fortified options like tofu and cereal.

Another striking finding from the survey? How young people are making dietary choices. Those under the age of 25 were the most likely to follow health and fitness bloggers on social media, suggesting they may get their nutrition information from these sources."

Vai um abacate (síndrome metabólica)?

É caro (em PT) e, no mínimo meio... Insípido. Mas parece que traz mais um benefício (ajuda no tratamento da síndrome metabólica):
http://www.netdoctor.co.uk/healthy-eating/news/a28015/avocado-may-benefit-metabolic-syndrome-and-weight-loss-say-scientists/

Citando:
"Chunky guacamole or smashed with a poached egg? However you like your avocado, this 'superfood' favourite isn't going anywhere. Now scientists have added another healthy credential to its list of benefits, suggesting that there is "satisfactory clinical evidence" that avocado could help treat metabolic syndrome and support weight loss.

Metabolic syndrome is a cluster of risk factors (obesity, low levels of good cholesterol, high blood pressure, etc.) that combine to increase your risk of type 2 diabetes, heart disease and strokes."

Citando (FPC):
"A síndrome metabólica é um conjunto de fatores de risco, essencialmente cardiovasculares, que têm por base a obesidade abdominal. Os indivíduos portadores desta síndrome estão em risco de desenvolver doença cardiovascular (ataque cardíaco e AVC) e diabetes, mesmo quando os fatores de risco estão apenas ligeiramente elevados.

O diagnóstico de síndrome metabólica pode ser feito quando estão presentes pelo menos três fatores dos cinco seguintes: obesidade abdominal – perímetro abdominal que exceda 102cm no homem e 88cm na mulher indica gordura abdominal em excesso; trigliceridos iguais ou superiores a 150mg/dl; colesterol das HDL igual ou inferior a 40 mg/dl no homem e a 50 mg/dl na mulher; tensão arterial igual ou superior a 135/85 mmHg; e glicemia em jejum igual ou superior a 100 mg/dl.

A síndrome metabólica não dá sintomas e tem como único sinal a presença de um abdómen proeminente. Afeta mais de um terço da população portuguesa adulta."

Dietas limpas podem levar a osteoporoses?

http://www.independent.co.uk/news/health/clean-eating-trend-broken-bones-norm-future-experts-warn-national-osteoporosis-society-dairy-gluten-a7680041.html

Citando:
"Four in ten people aged between 18 and 24 have tried a ‘clean eating’ diet, according to an NOS survey of 2,000 adults.

The regimes usually involve avoiding processed foods and eating raw, unrefined produce, and often prohibit eating dairy, gluten and sugar.

More than a fifth of those in the same age group said they had significantly dropped their intake of milk and cheese.

But Vegan groups have said cutting out dairy does not necessarily pose a health risk, because essential nutrients such as calcium “can be easily obtained on a vegan diet”.

Susan Lanham-New, a nutrition professor and clinical advisor to the NOS, said young adults needed to make sure they were receiving nutrients from all major food groups.

“Diet in early adulthood is so important because by the time we get into our late twenties it is too late to reverse the damage caused by poor diet and nutrient deficiencies and the opportunity to build strong bones has passed,” she said.""

E droga pelo... Rabinho?

Parece que (para além de hoje ser o dia das notícias estranhas) esta droga vai poder ser tomada em supositório. Fumar é uma forma arcaica de a tomar (e representa um perigo para os pulmões):
http://www.medicaldaily.com/rectal-medical-marijuana-effective-safer-smoking-weed-suppository-wont-be-413077

Citando:
"Rectal marijuana? Weed suppositories? Smoking might be the most common way to get high, but apparently it’s not the best —at least for medicinal purposes. As Vice puts it, "...taking it up the butt is actually much more effective than smoking it." Talk of rectal marijuana hit the news cycle following a story in the National Post about Canadian healthcare professionals seeking safer ways to toke up. "
(...)
"To learn more about rectal marijuana, and the best way to get high (for health purposes), Medical Daily reached out to Kogan. He explains there are several ways to administer weed, including oral (which includes edibles), inhaled through smoking or vaping, sublingual in which cannabis is placed under the tongue, or rectally.  "

Microdosing

Basicamente é droga "aos cochichos", a  posse é apesar de tudo ilegal (em alguns países) e os efeitos secundários a médio-longo prazo são completamente desconhecidos:
http://www.bbc.com/news/health-39516345

Citando:
""Microdosing at a medical level, we know absolutely nothing about," he explains.

"The only way that we can sort out whether or not it works is by doing a blinded, placebo-controlled randomised trial."

He says the dangers of people self-medicating like this are currently completely unknown, and that is where the problem lies.

"The definition of a microdose is that you don't notice the subjective effect, but that doesn't mean it's not having any effect on you‬.

"We don't know what the risks in the long term might be.

"There was some concern before 1970 - when the drugs were being used clinically - that in people who were liable to develop schizophrenia and psychotic disorders, the drugs might actually uncover those problems in some people."

Mais fontes:
http://www.medicaldaily.com/boost-mood-foster-creativity-and-ease-anxiety-lsd-update-popular-microdosing-415281

Álcool e gravidez?

Parece que sim. E parece que quanto mais instruídas as pessoas (mães) pior:
https://m.medicalxpress.com/news/2017-04-norwegian-women-pregnant-british.html

Citando:
"It seems like a paradox that older and more highly educated women were more likely to drink during pregnancy, which also confirms prior research on the topic.

This study did not look at the relationship between education and the amount or frequency of drinking during pregnancy.

The study authors speculate whether older, more educated women might be more critical towards guidelines that recommend complete abstinence from alcohol during pregnancy. The authors wonder whether older women are less exposed than younger women to the health campaigns that warn against alcohol use during pregnancy, especially if they drank a little during previous pregnancies and had healthy children.

The study authors believe it is important for national campaigns to target all women of childbearing age:

"There is no defined safe minimum amount of alcohol to drink during pregnancy. We therefore recommend that all pregnant women should adhere to the guidelines for total alcohol abstinence during pregnancy," says Nordeng"

Parasita ataca no Havai

http://edition.cnn.com/2017/04/10/health/hawaii-rat-lungworm-disease-parasite/

Citando:
"Rat lungworm disease, a parasite officially known as Angiostrongylus cantonensis, affects the brain and the spinal cord, according to the Centers for Disease Control and Prevention."