SUBJ: Melatonin helps relieve osteoarthritis
SUBtitle: taking niacin is important to mitigate age-related disorders
SHORT NOTES: melatonin reportedly promotes synthesis of cartilage matrix, inhibition of chondrocyte apoptosis, attenuation of inflammatory response, etc; Melatonin promotes peripheral nerve repair; taking niacin is important to mitigate age-related disorders. 250 mg NMN per day to aged men improved gait speed and performance in the left grip test; $55.8 billion in nutritional supplement sales annually, 100,000 different products. Supplement use increases over age 65 to 70%. 63% over age 60 do not follow dietary guidelines. Wealthier people use more supplements; Your body holds about 60,000 miles of blood vessels. Aim for 8 glasses of water a day. Stand Up at Your Desk. Set a goal to exercise for 30 minutes, 5 to 7 days a week. Back Pain – Watch your weight, exercise, and get plenty of vitamin D; A decades-long study of 8,000 participants in the UK found that individuals in their 50s and 60s who got six hours or less sleep per night were 30% more likely to be diagnosed with dementia later in life; it can be helpful to maintain a consistent daily routine and bedtime; Consistency is key to a good night’s sleep;
I am in the All of Us research program. They sequenced my DNA. Soon they are going to report, will check 59 genes. Each gene has a known link to serious health conditions; WebMD sleep tips: Turn off TVs, computers, and other blue-light sources an hour before you go to bed, keep naps to 20 min, Don’t eat heavy foods and big meals too late.
LONG NOTES:
Melatonin: A novel candidate for the treatment of osteoarthritis. melatonin reportedly promotes synthesis of cartilage matrix, inhibition of chondrocyte apoptosis, attenuation of inflammatory response, and suppression of matrix degradation by regulating the TGF-β, MAPK, or NF-κB signaling pathways. HOWEVER, I read through the many references in this article, and there are no studies on an effective dosage in humans: Melatonin: Effects on Cartilage Homeostasis and Therapeutic Prospects in Cartilage-related Diseases
Melatonin promotes peripheral nerve repair through Parkin-mediated mitophagy
https://doi.org/10.1016/j.freeradbiomed.2022.04.016
Since vitamin B3, niacin, is absorbed readily, while NAD+ and NMN are expensive and likely broken down in the stomach, this research strongly supports other studies that taking niacin is important to mitigate age-related disorders. Preclinical studies have revealed that the elevation of nicotinamide adenine dinucleotide (NAD + ) upon the administration of nicotinamide mononucleotide (NMN), an NAD + precursor, can mitigate aging-related disorders; however, human data on this are limited. We investigated whether the chronic oral supplementation of NMN can elevate blood NAD + levels and alter physiological dysfunctions in healthy older participants. We administered 250 mg NMN per day to aged men for 6 or 12 weeks in a placebo-controlled, randomized, double-blind, parallel-group trial. Chronic NMN supplementation was well tolerated and caused no significant deleterious effect. Metabolomic analysis of whole blood samples demonstrated that oral NMN supplementation significantly increased the NAD + and NAD + metabolite concentrations. There were nominally significant improvements in gait speed and performance in the left grip test, which should be validated in larger studies; however,
NMN exerted no significant effect on body composition. Therefore, chronic oral NMN supplementation can be an efficient NAD + booster for preventing aging-related muscle dysfunctions in humans.
From NIH symposium 5/23/22: $55.8 billion in supplement sales annually, 100,000 different products. 32% vitamins, 20% botanicals, 13% sports. Supplement use increases over age 65 to 70%. 63% over age 60 do not follow dietary guidelines. Wealthier people use more supplements, esp. by recommendation of healthcare provider. Only 20% of infants get multivitamin drops. 73% of white kids use a multivitamin/mineral, 40% of non-white. Obese have least use. 30% of kids use herbals, omega-3 and probiotics. 52% of adults use supplements. Higher use in those with more education. 43% take a multi, 14% of all adults and 33% of older ones take 5 or more supplements daily. Normal weight take most supplements. 76% of older adults take at least
Your body holds about 60,000 miles of blood vessels. When your limbs can’t get enough blood, your hands or feet may feel cold or numb. Poor circulation also can dry your skin, turn your nails brittle, and make your hair fall out, especially on your feet and legs. Some men may have trouble getting or keeping an erection. So you need to stay hydrated to keep it moving. Aim for 8 glasses of water a day. You’ll need to drink more if you exercise or if it’s hot outside. Stand Up at Your Desk. Yoga is a low-impact exercise that can jump-start your blood flow. When your ankles or feet swell, try the legs-up-the-wall yoga pose. Set a goal to exercise for 30 minutes, 5 to 7 days a week. Cop A Squat. This form of strength training not only gets your blood pumping, it also helps lower your blood sugar and helps with back pain. Compression socks put a bit of squeeze on your legs so your blood doesn’t hang around too long. Eat More Plants and Less Meat. Chronic Obstructive Pulmonary Disease (COPD) causes inflammation and blocks air from your lungs. About 2% of Americans ages 45 to 54 have hearing loss that is “disabling.” That goes up to 8.5% for those ages 55 to 64. Cataracts (which cloud the lens of your eye) and glaucoma (a group of eye conditions that damage your optic nerve) can harm your eyesight. See your eye doctor for regular exams. Your odds of having it more than double between ages 45 and 54. You can’t control your age or your genes, but you do have a say in things like smoking or spending too much time in the sun. Back Pain – Watch your weight, exercise, and get plenty of vitamin D. A heart-healthy diet and watching your blood pressure and blood sugar might help prevent dementia.
A decades-long study of 8,000 participants in the UK found that individuals in their 50s and 60s who got six hours or less sleep per night were 30% more likely to be diagnosed with dementia later in life
If you are a caregiver for someone living with dementia, it can be helpful to maintain a consistent daily routine and bedtime, help the person minimize or avoid caffeine, nicotine, and alcohol, and pay attention to “triggers” in the environment that may cause the person to become anxious or agitated. If the person is restless, a brief walk can be calming.
Consistency is key to a good night’s sleep: make it a habit to wake up at the same time each morning and go to bed at the same time each night to help your body adjust to a regular sleep schedule. If you cannot fall asleep after 20 minutes in bed, get out of bed and perform a relaxing activity with low light, like stretching or reading.
I am in the All of Us research program. They sequenced my DNA. Soon they are going to report. will check 59 genes. Each gene has a known link to serious health conditions. Two of every 100 participants will get a Hereditary Disease Risk report that says they may have an increased risk of a serious health condition. It will look at seven genes that can affect how our bodies process certain medicines which includes more than 50 medicines that are affected by those genes.
WebMD sleep tips: Turn off TVs, computers, and other blue-light sources an hour before you go to bed, keep naps to 20 min, Try a Leg Pillow for Back Pain, pillow height to support the natural curve of your neck when you’re resting on your back, on your side to line your nose up with the center of your body, have a clean mattress pad to avoid sneezes, sniffles, and itchiness from allergies, The best sleep temperature for most people is between 68 and 72 degrees, Save Your Bed for Sleep and Sex, Go to sleep and wake up at roughly the same time every day, even on weekends, aim to finish any vigorous exercise at least 3 to 4 hours before bed, Don’t eat heavy foods and big meals too late.
