Friday Q A Stretching Science and Autoimmune Diseases

Q: I'm wondering to what extent, and at what rate, we should expect to be able to increase our flexibility as we continue to age. I've made significant progress over the years, and have generally learned how to be mindful enough not to overdo. However, every so often I overstretch without realizing it - whether it's my back trying to get a fuller forward bend, or my Achilles tendon while pushing the envelope. I'm in my 50s and have been doing regular yoga for about 5 years. It's made an immense difference in my core strength and balance and flexibility and I'm much less injury prone now. And yet, every so often, it's my yoga practice that puts me out of commission. 

A: Baxter and I discussed your question, and he agrees with me that there is no fixed extent or rate for increasing flexibility as we age, as this will differ from person to person. His advice is to maximize the effectiveness of your stretches while minimizing potential injury by holding your stretches longer rather than pushing harder. He mentioned that it takes at least 45 seconds to get your muscle to fully release. And my kinesiology teacher taught me that in order to change the resting length of the muscle (the length the muscle returns to after stretching), you need to stretch it for 90 seconds. So I use a timing of 90 seconds for many of my stretches. —Nina 

Q: Does yoga have any good stretches for a 60 year old stiff person?

A: Yoga has a very large number of poses that allow you to stretch a very wide variety of muscles, no matter how stiff you are. So the first question to ask yourself is: where exactly am I stiff? Some of us are stiff all over and some of us are flexible all over, but it turns out that many of us are flexible in some areas and stiff in others. Identifying which areas you need to stretch will help you chose the poses that will be most helpful to you. That being said, there are a couple of poses that we highly recommend for their versatility. Downward-Facing Dog pose is especially wonderful because it stretches your legs, hips, shoulders and arms, all at the same time.

If this pose is too demanding, you can do an easy variation, Half Dog pose (also called Right Angle pose). With your hands at shoulder-height on the wall or resting on the surface of a table, walk back so your hips are directly over your feet and your arms are parallel to the floor.

Baxter recommend that you warm up for these poses with some dynamic movement, such as swinging your arms above your head or moving your legs around in your hip joints. —Nina

Q: How would one go about investigating the effects of yoga on aging scientifically?

A: This question is intriguing and so important that Brad will devote an entire post to the subject sometime soon.

Q: Just curious about how autoimmune diseases are related to aging? Some seem to be inflammatory conditions I think, and that makes me wonder about allergies, yoga and aging. 

A: This is a very big and complicated question! And there’s no quick, simple answer, as the mechanisms behind many of these diseases (not to mention aging itself) are not fully understood. But Baxter says, “Not all autoimmune diseases are created equal.” Different autoimmune diseases arise at different stages in life, so not all are related to aging. Also, not all are related to inflammatory conditions. So that’s why we’ve decided that on this blog we’ll discuss the autoimmune diseases associated with aging individually, over time. Is there any particular disease that concerns you? 

We are going to try to do a Q&A every Friday, so keep the questions coming. You can leave a question in a comment or you can email us at nina@wanderingmind.com.

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Learn How A Las Vegas Thyroid Doctor Helps Locals With Autoimmune Disorders

By Earlene Silversmith

A common autoimmune disease associated with thyroid trouble includes Hashimoto's thyroiditis. Such responses occur when the immune system of your very own body turn on its tissues leading to a number of unpleasant symptoms and complications. A healthy approach provided by a Las Vegas thyroid doctor can aid in supporting stable and healthy operation for individual needs.

The condition known as Hashimoto is an autoimmune disorder where the thyroid becomes the target of the body and can cause hyperthyroidism. The gland must function normally to release the correct amount of hormones for healthy operation. The imbalance of such hormones can have a negative affect on normal metabolic processes and lead to pain and discomfort.

Individuals who suffer from immune dysfunction may be debilitated by a multitude of symptoms. These include lethargy, excessive thirst, constipation, joint stiffness, and muscle pain. Such adverse effects can make healthy function and the performance of regular activities that require effective intervention for wellness.

The doctor will complete a physical exam including blood tests to determine the underlying cause for symptoms. An assessment will involve gland function to ensure that the appropriate amount of hormones are released. An individualized recovery and management plan will be developed to best address individual needs and health requirements.

Prescription medication is required where hormone imbalances are detected. The purpose for therapy is to ensure that patient health needs are met including relief from weight gain, joint pain, and related symptoms. Individualized management techniques can be created and developed to meet with specific patient health requirements.

A practitioner will advise on the correct types of diet that must be met to control weight gain and to support healthy operation. Most people affected by autoimmune disorders may require medication as a mean of managing the disease and ensuring that hormone levels are regulated. Such measures can aid in tending to specific physical needs for full functionality.

About the Author:

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