Hello Everyone,
I hope you’re doing better than before.
Muscle atrophy, the wasting or loss of muscle tissue, can occur rather quickly, posing serious issues for those recovering from chronic illness or extended periods of inactivity.
Muscles, tendons, and bones need mechanical stress to maintain size and function. The key to healthy muscles, tendons, and bones is continuous breakdown and rebuilding. Without movement, muscles begin to degrade, resulting in a noticeable loss of strength and function. In a study by scientists from Spain, it was found that just three days of simulated total bed rest resulted in a more than 10% loss of muscle tissue and increased fats in the muscle.
Aging and Muscle Atrophy
Aging is a significant factor in the development of muscle atrophy. Our bodies naturally lose muscle mass and strength as we age, a process known as sarcopenia. This decline begins as early as age 30, with muscle mass decreasing by 3 percent to 8 percent per decade, and the rate of loss doubling at about age 60, making it even more challenging to maintain muscle health.
Even more troubling is the loss of strength and power, occurring two to three times the rate of muscle mass loss, respectively. These changes can significantly impact daily activities and overall quality of life.
Nutrionally, the maintenance of muscle mass is dependent on the balance of two processes: the rate of protein synthesis and protein degradation. Under atrophy conditions, there is a shift in the balance of these two processes such that there is a net loss of muscle proteins.
A study published in Nature Communications supports this by highlighting the numerous factors affecting muscle health. The scientists note that changes in muscle mass can significantly impact metabolism, movement, and even breathing. Their research shows that muscle function adapts to environmental and nutritional cues, emphasizing the importance of balancing protein synthesis and degradation.
The Role of Inflammation in Muscle Atrophy
Inflammation is a key factor in muscle loss, particularly for individuals with chronic illnesses or persistent low-grade inflammation. Chronic diseases and high body fat can cause anabolic resistance, meaning muscles do not respond well to muscle-building signals from protein intake or exercise.
In cases of severe injury, trauma, or systemic diseases, inflammation plays a critical role in helping the body heal. High levels of inflammatory mediators are released in response to these conditions, but this can also lead to increased muscle breakdown. This inflammatory response, while essential for healing and defense, can complicate muscle recovery by exacerbating muscle atrophy. It causes big-time behavior and metabolic changes leading to muscle loss.
For those with chronic inflammation, conventional strategies to combat muscle loss include a combination of drugs and lifestyle changes. These may involve anti-inflammatory medications, anabolic agents, and therapies aimed at maintaining appetite and muscle function. It’s important that people exercise regularly and eat well, but these can be difficult habits to maintain.
Rebuilding Strength at Any Age
Many believe that muscle atrophy is irreversible, particularly as people age, based on the misconception that older adults can’t build muscle.
This simply isn’t true. Muscle plasticity, the ability of muscles to regenerate and grow, persists throughout life. With the right training and nutrition, you can rebuild muscle at any age. However, as we age, our bodies naturally experience a decrease in muscle regenerative capacity and hormonal changes that can slow down the recovery process.
Staying active is the most important thing we all should to prevent anabolic resistance and help with recovery. Rebuilding muscular strength begins with movement, but it is crucial to address the underlying causes of inactivity, whether that be a specific ailment, lack of time, or something else. These are the most effective strategies targeting the inactivity aspect.
Practical Exercises for Rebuilding Muscle After Inactivity
After a prolonged period of inactivity or illness, rebuilding muscle should be approached gradually and safely.
Start with simple isometric exercises involving holding a contraction without movement, such as planks. These exercises are beneficial for those with limited mobility, as they help rebuild strength with minimal injury risk and require no equipment. This approach allows muscles to engage even if walking is not possible.
As recovery progresses, incorporating resistance training becomes essential. Resistance training is also vital for those who are middle-aged. Phillipa Butler, chartered physiotherapist, Pilates teacher and our client at Digital Wellness Directory from the UK, suggests, “With the addition of the humble resistance band, a couple of hand weights and bodyweight exercises we can definitely meet the strength and conditioning requirements of mid-life.” Phillipa offers really great online Pilates and Yoga classes, and also has a great Video library for those who are unable to attend the live classes due to the time zone difference. She is indeed a source of information, inspiration and motivation for me and my family!
As recovery progresses, incorporating resistance training becomes essential. Starting with body weight or light resistance bands helps focus on proper technique before gradually increasing the resistance. Using a full range of motion and engaging the core are crucial for effective muscle rebuilding.
Nutrition’s Role in Muscle Recovery
Nutrition plays a pivotal role in muscle recovery and overall health during and after injury or illness. A study in the Nutrients journal emphasizes that periods of disuse combined with poor dietary intake can accelerate muscle loss and weaken strength, especially in older adults.
Protein is essential for muscle repair and growth. Ensuring an optimal protein intake is critical, with a minimum of 100 grams per day, and ideally 1 gram or more per pound of ideal body weight.
However, merely increasing protein intake does not prevent muscle loss. Muscles need to be put to work in order to decrease the level of loss during inactivity or disease. Additionally, incorporating 15 grams of essential amino acids with one to two meals a day to provide the necessary nutrients for healing and preventing muscle breakdown. Extra collagen, either as a supplement or through bone broth or bone broth protein powder, can be beneficial at an intake of 15 grams to 30 grams daily.
Creatine is one of your body’s natural energy sources for muscle contraction. Many athletes take creatine supplements to increase strength and improve recovery, making it a valuable addition to any recovery regimen.
Mindset for Physical Recovery
Your mindset also directly affects nutrition, sleep, and overall activity levels. Therefore, mental resilience is absolutely crucial in physical recovery. It greatly affects the speed and completeness of recovery from illness, injury, or prolonged inactivity.
When physical strength is weakened, improving your willpower is essential for maintaining focus, discipline, and positivity, enabling adherence to recovery protocols and coping with the often slow and frustrating healing process.
I’ve been working with Dr. Stephen Simpson, a fellow of the Royal Society of Medicine and mindset coach for champions. Cultivating mental resilience during recovery involves several key strategies.
Positive outlook: It’s not just about thinking happy thoughts but strategically viewing challenges as opportunities for growth and learning.
Visualize: Picture yourself healed, strong, and thriving, which can help steer your subconscious toward those outcomes. Physiologists wired their muscles and attached them to recording machines, and this science is called electromyography. They have discovered that when skiers stand in the laboratory with their eyes closed and visualize their next competition run, the same muscle groups are flexed at the same time as would happen on the real run, mirroring the ski terrain.
Practice resilience-building techniques: Goal setting and mindfulness meditation are beneficial. These practices reduce stress and improve overall mental well-being.
Your Community. Being surrounded by people who uplift and encourage provides emotional comfort and practical help, motivating adherence to recovery goals.
Additionally, you can consider therapies such as PEMF, Transcranial LLLT and Hydrogen Inhalation which have proven mental and brain health benefits to further boost your willpower. Let us now look at these wellness and complementary technologies to improve not only muscle recovery but are natural, safe and have substantial anti-aging effects in the way they work.
PEMF & Hydrogen Inhalation for Muscle Recovery
For individuals unable to handle significant resistance due to injury, high-intensity pulsed electromagnetic field therapy offers an effective alternative. Some clinicians even compare 30 minutes of high-intensity PEMF as effective 10,000 squats. Basically the muscles are squeezed during contractions and it’s a real workout. The below video shows our high-intensity PEMF machine and you can see the muscle contractions.
PEMF can prove to be a boon in many conditions such as muscle weakness and degeneration. It can be an essential treatment in preventing disuse atrophy during the initial days of bed rest in post-surgical patients.
In addition, hydrogen inhalation during improves exercise performance via reducing systemic oxidative damage. (Source) By inhalation, hydrogen is distributed in the stomach, intestine, liver, heart, and lungs. Beneficial effects are also observed in the brain, spinal cord, kidney, pancreas, muscles, and cartilage, where hydrogen is carried via arteries. Early on, molecular hydrogen had been studied on the cellular level for disuse muscle atrophy, cartilage trauma, and osteopenia in animal studies. Application of H2 was found to be improving mitochondrial function and collagen protein generation. This opened the path to research on hydrogen for bone, cartilage and muscle disorders that arise from genetic defects, aging and inflammation.
Then on, several studies reported that H2 was able to restore the health and functional abilities after acute soft tissue injuries and chronic musculoskeletal disorders including spinal cord injury and rheumatoid arthritis. You can find all these studies in our research review article on hydrogen inhalation.
In my previous newsletter post on hydrogen as functional nutrition, we covered the nutritional aspects of hydrogen therapy. Electromagnetic field therapy also improves your nutritional capabilities and has a positive impact on the digestive system.
I find that PEMF and hydrogen cover all aspects that support the recovery of muscles and overall wellness in any individual, young or old. These therapies benefit the body on all the levels - mental and physical. Know a few people who don't sleep well anymore? ..that wake up stiff, sore and still tired?...that suffer mental or physical performance deficits?... neurological disease?... or are just plain getting old? Perhaps you're one of them. It doesn’t matter if you are elderly or a world class athlete, H2 and PEMF will improve your performance. The Holy Grail of any health and longevity quest is to raise cell energy production; enhancing cells ability to detoxify and repair. Since 2012 we offer an energetic solutions that greatly enhance natural repair, hormone synthesis, memory consolidation and immune function.
I hope you find our research and products beneficial in your journey. We welcome your questions and enjoy working with practitioners including neurologists, chiropractors, acupuncturists, physiotherapists, functional medicine practitioners and natural medicine doctors among many others.
And if you have any questions or need help selecting the right system, please don’t hesitate to contact us. Your satisfaction is our top priority, and we want you to feel confident and secure in your decision to implement our tech.
With gratitude,
Sid
Siddharth Agrawal
Author of the PEMF Book, Product Developer & Founder at PEMF-Devices.com
Hi-Tech Equine PEMF Machine
Our Hi-Tech Equine PEMF system is a powerful electromagnetic therapy machine for horses and large animals. With a maximum intensity of 2.4+ Tesla, it’s indeed everything you need when it comes to PEMF for any stable or barn for happier, more productive, faster and healthier equines. (PS - Watch the video on the link above)
It’s one of the most powerful PEMF machines for recovery and longevity resulting in performance enhancement exceeding that of banned or illegal substances or hypoxic training techniques. Our Equine system will shave 1 second per mile off your horse' personal best or add inches of vertical jump height within a month. You're horses will run like they were younger. You'll see amazing results not only in performance but also in temperament and overall health as well as resiliency to stress and physiological break down.
If you’re a jockey or rider, you can use this system too, it’s almost the same as our desktop high-intensity PEMF machine but with a rugged build and pelican casing for stable use. Incorporating PEMF provides legal athletic performance enhancement without the health and legislative risks associated with steroids, EPO blood doping and other banned substances. The Hi-Tech high-intensity PEMF machines make steroids, hormone therapies and Hypoxic / altitude training OBSOLETE. You can't get ergogenic effects this big using any other legal (or illegal) method. PEMF won't add a single ounce of bulk. Strength to weight ratio and stamina will soar.
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Hydrogen Inhalation Systems
We hope you enjoy our collection of hydrogen inhalers and also some of our newer innovations. All our hydrogen inhalation machines can also be used to make hydrogen-rich water (HRW).
The Basic (225 ml/min), Ultra (900 and 1500) and the H2 + O2 Ultra 3000 are perfect for hydrogen and oxyhydrogen inhalation and making Hydrogen-rich water. These hydrogen inhalers are easy to use and can be used at any bed-side, desk or clinic. You only need distilled water and electricity to generate the gas.
3rd party safety and purity tested.
The output of the systems have been certified by recognized authorized labs. The systems are CE and ISO certified and are safe to use with some precautions during use (no static, no fire in the room, etc.) Our hydrogen electrolysis technology utilizes Platinum, iridium and other noble metals as catalysts and coating of the polymer membranes. As a result, the flow rate and purity will not decrease over time. You can learn more about the technology in our article on H2 + O2 research. So please don’t fall for either inferior/similar looking or overpriced products sold elsewhere!
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