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Yoga can be an effective option for older alduts who want to maintain good physical and mental health.

Yoga refers to a series of mind-body practices that originate in Hindu tradition.

However, they are growing in popularity across the world as an alternative well-being practice.

Statistic show that in 2015 in the United States alone, as many as 36.7 million people practiced yoga, and by 2020, estimates suggest that this number will have increased to over 55 million people.

People who practice yoga often share anecdotes regarding its beneficial effect on their mental and physical health. Intrigued by such reports, some scientists set out to verify whether the benefits are real.

Indeed, some studies have found that different yoga practices are able to improve a person’s general sense of well-being, as well as various aspects of their physical health.

For example, a series of studies from 2017 suggested that people who joined a yoga program experienced lower levels of anxiety and depression.

A study from 2016 found that practicing yoga correlated with a lower risk of cognitive impairment in older adults, and research from earlier this year concluded that 8 weeks of intense yoga practice reduced the symptoms of rheumatoid arthritis.

Now, investigators at the University of Edinburgh in the United Kingdom have conducted a review, analyzing the findings of 22 randomized and cluster-randomized clinical trials that assessed the benefits of yoga practice for healthy older adults.

The trials considered the effects of varied yoga programs — with program durations between 1 and 7 months and individual session durations between 30 and 90 minutes — on both mental and physical well-being.

‘Yoga has great potential’ to improve health

In the review, which features as an open access article in the International Journal of Behavioral Nutrition and Physical Activity, the researchers conducted statistical analysis to assess the combined findings of the 22 trials. They compared the benefits associated with yoga with those of other light physical activities, such as walking and chair aerobics.

The team found that among people with a mean age of 60 years or over, practicing yoga — compared with not engaging in physical activity — helped improve their physical balance, flexibility of movement, and limb strength. It also reduced depression, improved sleep quality, and boosted their vitality.

Also, the researchers noticed that older adults who practiced yoga perceived their own physical and mental health to be satisfactory.

When compared with other light physical activities, such as walking, yoga seemed to more effectively improve older adults’ lower body strength, enhance their lower body flexibility, and reduce their symptoms of depression.

“A large proportion of older adults are inactive and do not meet the balance and muscle strengthening recommendations set by government and international health organizations,” notes Divya Sivaramakrishnan, the review’s lead author.

However, yoga can be an easy, adaptable, and attractive form of physical activity, and since the evidence suggesting that it can be beneficial for health is building up, joining a yoga program could be a good option for older adults looking to stay in shape — both physically and mentally.

“Based on this study, we can conclude that yoga has great potential to improve important physical and psychological outcomes in older adults. Yoga is a gentle activity that can be modified to suit those with age-related conditions and diseases.”

Divya Sivaramakrishnan

Collagen is the protein responsible for skin elasticity. It also plays a role in joint and bone health.

Human bodies create collagen naturally. Over time, however, the production of this protein slows down.

As a result, a person’s skin begins to lose some of its ability to bounce back into shape, a process that many call “elasticity.” As this occurs, wrinkles begin to form.

Although certain foods, such as bone broth, contain collagen, people who want wrinkle-free skin or other health benefits often look to supplements to increase their collagen intake.

What are they, do they work, and how?

People can increase their intake of collagen by taking supplements.

Many people take collagen supplements to add more collagen to their diet.

Most collagen supplements go through the process of hydrolyzation. This means that the manufacturer has broken the collagen in the supplements down into peptides, making it easier for the body to absorb and use.

Collagen supplements are available in the form of tablets, capsules, and powders. Many are available to buy online.

Whether or not collagen supplements are effective depends on what a person uses collagen for.

There are several potential health benefits that collagen supplements offer. However, scientists have not fully studied all the alleged benefits.

Also, as with any supplement, the Food and Drug Administration (FDA) do not evaluate any claims that a company makes on how well their collagen product works.

However, some of the potential health benefits of collagen supplements include:

Better skin health

Some people who take collagen supplements are looking to improve the look and overall health of their skin.

Many believe that collagen supplements can help reduce the effects of aging, such as by adding moisture to the skin, reducing wrinkles, and improving elasticity.

What do the studies say?

There is some evidence to back these claims up. For example, in a study in the Journal of Medical Nutrition and Nutraceuticals, several women drank a mixture containing various vitamins, minerals, hydrolyzed collagen, and hyaluronic acid.

The study showed that compared with those in the control group, the women who drank this mixture reduced the depth of their wrinkles significantly. The participants’ skin hydration and elasticity also improved significantly.

Another similar study in the journal Skin Pharmacology and Physiology looked at the effects of collagen supplements on women’s skin.

In this study, the women took either a collagen supplement or placebo for 8 weeks. After those 8 weeks, the women who took the supplement had higher elasticity and moisture levels.

There are also claims that collagen may help prevent skin conditions such as acne. However, such claims do not yet have scientific evidence to support them.

Improved joint health

As a person ages, their joints start to break down. In particular, the spongy cartilage of the joints starts to wear away.

There is some evidence to suggest that collagen supplements can help with restoring or preventing the deterioration of the cartilage in the joints.

What do the studies say?

One review of the research into collagen supplementation found that using hydrolyzed collagen supplements helps promote joint health and potentially restore some bone density in people with osteoporosis and osteoarthritis.

The review also showed that it helped reduce joint pain.

Increased muscle mass

There is some evidence to suggest that using collagen supplements may help increase muscle mass.

What do the studies say?

A small study of 53 men revealed the positive effects of taking collagen supplements when exercising. The participants study took 15 grams (g) of collagen or a placebo pill per day.

The participants engaged in regular exercise for 12 weeks. At the end of this period, those who took the collagen supplements showed an increase in muscle mass and strength that was significantly more pronounced than in those taking the placebo pill.

The researchers theorized that collagen helped stimulate the production of the proteins responsible for muscle growth.

Though this study is promising, more research is necessary to fully determine the positive effects that collagen may have on muscle growth.

Prevents bone loss

Collagen makes up a significant amount of bone structure and helps keep the bones strong.

As a person ages and collagen production slows, bones can become weaker as the person loses the collagen necessary to keep the bones strong and supported.

This can lead to the development of conditions such as osteoporosis.

What do the studies say?

There is some evidence to suggest that taking collagen supplements may help prevent the deterioration of bone density and strength.

For example, one small study had women take either calcium or calcium and collagen supplements for 1 year.

The researchers found that the women taking the calcium and the collagen had lower levels of a protein responsible for breaking down bones in their blood.

Additional research is necessary to fully prove the effects that collagen has on promoting strong bones, however.

Supports heart health

Taking collagen supplements may also help support a healthy cardiovascular system.

What do the studies say?

In a small study of 30 participants, half took 16 g of collagen tripeptide for 6 months. This group saw a significant reduction in artery stiffness and a reduction in their low-density lipoprotein, or “bad,” cholesterol levels.

Reducing the stiffness of arteries can help promote heart health. However, more research is necessary to prove the effects of collagen in supporting heart health.

Other potential benefits

Collagen supplements may be beneficial for nail growth.

There are also claims that collagen may provide additional health benefits. However, these claims do not have backing by scientific research.

Some other potential things that collagen may help with include:

• maintaining a healthy gut
• maintaining a healthy weight
• reducing anxiety
• improving mood
• promoting healthy nail and hair growth

Types and how to use them

Collagen supplements come in a variety of types. A person should choose the supplement that best supports their goals when picking a collagen type.

The following are the most common types of collagen a person can find in stores or online:

• Type 1: This is one of the most abundant types present in the human body and helps support healthy skin.
• Type 2: This is present primarily in cartilage and can help promote joint health.
• Type 3: This type also helps promote skin health by improving elasticity.
• Type 5: This type helps promote the growth of the placenta in pregnant women.
• Type 10: This type also occurs in cartilage and helps promote bone health and development.

Most supplements will contain several of these, and possibly other, types of collagen.

Also, in many cases, the collagen is hydrolyzed. Undergoing the hydrolyzation process makes collagen easier for the body to absorb.

Side effects

Collagen supplements may cause mild digestive side effects.

Taking collagen supplements as a healthcare professional directs is generally safe.

A person should always talk to their doctor before starting any new supplements or increasing the use of any existing supplement.

In general, the side effects of collagen supplements are mild and can include:

• diarrhea
• a general feeling of heaviness in the stomach
• rashes

Otherwise, in most adults, taking collagen supplements should not pose any significant health risks.

Are they suitable for vegans and vegetarians?

Most collagen supplements are not vegan or vegetarian friendly. Manufacturers tend to produce them using the bones and protein of animals.

However, some vegan and vegetarian collagen options are available. The vegan options may not be available everywhere, but many are available online.

A person can also use collagen supplements while following a keto diet plan. Similar to vegan options, a person may want to look for a collagen supplement that specifically aims to support the keto diet.

Summary

Many people know collagen for its role in supporting skin health and vitality. However, it might also help promote other areas of health, such as bone, joint, and heart health.

People can consume collagen supplements they purchase from a number of online and local stores, and they can usually find a type that matches their specific dietary needs.

For most people, taking collagen should not have any major effects or health consequences.

These types of massage are popular in sports and occupational health. Swedish massage is a more common form of massage that is suitable for a range of different purposes.

Some types of massage may have more extensive health benefits. For example, there are claims that reflexology can heal other parts of the body by targeting the hands and feet. However, there is no conclusive evidence to support these claims.

This article will discuss some of the most common types of massage and their benefits.

Hot stone massage

A hot stone massage can help treat muscle injuries.

A hot stone massage involves the use of heated stones, usually comprising basalt. Basalt is a type of volcanic rock with a high iron content, which allows it to hold in heat well.

A massage therapist will heat the stones in hot water before placing them on different areas of the body.

They may also hold the stones while performing a variety of other massage techniques.

Hot stone massage provides heat to the body’s muscles. This can help treat muscle injuries, as it relaxes them and increases blood flow to the area. This, in turn, can help reduce stiffness and discomfort.

Deep tissue massage

Deep tissue massage aims to reach deeper layers of muscle and connective tissue.

A massage therapist will slowly press their fingers into the skin with pressure. They will use slow, firm strokes to target deep tissues.

They may specifically target knots in the muscles. Muscle knots, or myofascial trigger points, are specific areas of tension within the muscle fiber. The exact cause of these knots is still unclear, but they can develop from muscle overuse, such as from playing a sport or poor posture.

Because these knots can be sore, deep tissue massage aims to relieve them and provide pain relief. There is some evidence to suggest that this technique is effective for this purpose.

Sports massage

The purpose of a sports massage is to improve the health of the soft tissue in the bodies of people who play sports or exercise regularly. It involves the manipulation of soft tissues, including the:

• skin
• muscle
• tendons
• ligaments
• fascia

Playing sports and regularly exercising can put excessive strain on the muscles and other soft tissues. By targeting all of these soft tissues, a sports massage therapist aims to prevent or relieve injuries, enhance muscle performance, and correct muscle imbalances.

There is evidence to suggest that sports massage can aid recovery from repetitive muscle injuries. There is also some evidence to suggest that sports massage may improve muscle performance, but it is less conclusive.

Swedish massage

A therapist will use less pressure during a Swedish massage compared with other types of massage.

In a Swedish massage, the therapist will use less pressure than they would in other types of massage, such as deep tissue or sports massage.

They will combine shorter, tapping strokes and longer, deeper strokes using light to moderate pressure. They may also move the person’s limbs around during the massage.

Swedish massage can help relieve pain, stress, and muscle problems. A systematic review from 2017 found that Swedish massage has a range of benefits, including reducing lower back pain.

However, this technique may not be helpful for everyone. For example, one study found that Swedish massage therapy did not help those with fibromyalgia when compared with other types of massage.

Reflexology

Reflexology uses different amounts of pressure on specific parts of the hands and feet with the aim of benefiting other parts of the body. The practice may help promote relaxation and reduce pain.

There are some claims that reflexology can heal certain parts of the body from various conditions, but there is no solid evidence for this. For example, one high quality systematic review found that reflexology could not reduce chronic pain from multiple sclerosis.

However, reflexology may have other benefits, such as relaxation. One systematic review from 2019 found that reflexology helped reduce anxiety in people undergoing treatment for cardiovascular issues.

Risks

Pregnant women should consult a doctor before having a massage.

There is evidence behind some of the alleged benefits of massage, such as reducing muscle pain and promoting relaxation.

Many different groups of people may benefit from massages, such as those who regularly play sports or have bad posture.

When receiving a massage from a trained massage therapist, there are few risks. However, the risks that do exist may not affect everyone.

People with open wounds or cuts should avoid hot stone massage, as the heat can cause more bleeding. Deep tissue and other forceful types of massage can also make bleeding worse. People with bleeding disorders and those taking anticoagulants may wish to avoid massages altogether.

Also, pregnant women should consult a doctor before having any type of massage.

Summary

Many types of massage can promote relaxation, aid pain relief, and help prevent and treat injuries.

Most types are safe for most people when a trained massage therapist performs them.

However, not everyone should seek massage therapy. For example, hot stone massage can worsen bleeding from a cut or open wound.

Stinging nettle has a range of uses, and many people find it to be an effective remedy. The herb is generally safe to use, but it can cause side effects in some people.

There is limited research to suggest that stinging nettle is an effective remedy. Researchers need to do more studies before they can confirm the health benefits of stinging nettle.

This article will take a look at what the research says about the benefits and uses of stinging nettle. It will also discuss potential side effects and how to use the herb.

What is stinging nettle?

Stinging nettle has a long history of use as a medicinal aid.

Stinging nettle, or Urtica dioica, is a common plant that grows in the United States, Canada, and Europe. It primarily grows in damp, fertile soil.

The nettle has sharp hairs on its leaves. These hairs contain chemicals, such as formic acid and histamine, that can irritate the skin and cause stinging, itching, and redness.

Stinging nettle hairs also contain a range of other chemicals that can affect humans, including acetylcholine and serotonin.

Ancient civilizations used stinging nettles to treat various ailments. For example, Ancient Egyptians used stinging nettle infusions to treat arthritis. Some people still use stinging nettle as a medicinal aid today.

Below, we cover the alleged health benefits of stinging nettle.

Relieving arthritis

One of the most popular uses of stinging nettle is treating arthritis symptoms. According to the Arthritis Foundation, some people claim that the nettle can reduce inflammation, help improve osteoarthritis (OA) pain, and ease gout.

Researchers have investigated the following properties of stinging nettle:

Stinging nettle hairs contain several chemicals that have pain-relieving and anti-inflammatory properties. This means that stinging nettle could help reduce pain and inflammation in conditions such as arthritis.

In a randomized controlled trial (RCT) from 2009, researchers gave 81 people with OA either a supplement that contained fish oil, vitamin E, and stinging nettle or a placebo.

Over a period of 3 months, people who took the supplement reported fewer symptoms and less frequent use of their anti-inflammatory medications than those in the placebo group. However, there is a need for more recent studies in humans.

The results of a 2016 mouse study suggested that a herbal gel containing Urtica dioica had pain-relieving and anti-edema effects without irritating the skin.

People who use stinging nettles either take capsules or apply a cream that contains stinging nettles to their affected joints.

Because of its anti-inflammatory effects, which have let to its current uses in conditions such as arthritis and allergies, researchers hope that stinging nettle could also have uses in other inflammatory conditions, such as irritable bowel syndrome.

Reducing seasonal allergies

Stinging nettle may help treat seasonal allergies.

Stinging nettle is a popular treatment for seasonal allergies. Scientists are not yet sure how it has this effect, though some suggest it is because the nettle can reduce allergy-related inflammation in the body.

Seasonal allergies occur when a substance such as pollen triggers the body to produce histamine. Histamine is what causes the characteristic symptoms of allergies, such as inflammation, itching, and hives.

The current evidence for how effective stinging nettle is for relieving allergies is mixed.

According to some research, stinging nettle may disrupt the allergy process by inhibiting the body’s histamine production and related inflammation.

However, in an RCT from 2017, researchers found that stinging nettle extract and a placebo pill both reduced symptom severity. The authors concluded that more research is needed.

The National Centers for Complementary and Integrative Health (NCCIH) indicate that there is currently not enough evidence to suggest that stinging nettle can help treat allergies.

The NCCIH also report that other home remedies for allergies, such as capsaicin, quercetin, spirulina, and Pycnogenol, do not have enough solid evidence behind them to prove their effectiveness.

Treating benign prostatic hyperplasia

Benign prostatic hyperplasia (BPH) is a noncancerous growth of the prostate gland in men. The condition can cause a range of symptoms, mostly involving urinary processes.

Stinging nettle may help slow the growth of the prostate in people with BPH by affecting hormone levels or interacting with cells in the prostate.

Some studies have found that stinging nettle can reduce the symptoms of BPH. For example, in one RCT from 2013, researchers gave people either stinging nettles or a placebo for 8 weeks. They found a significant reduction in symptoms for people taking stinging nettles but not those taking the placebo.

However, there is not currently enough research in humans to determine whether stinging nettle can help treat the symptoms of BPH. That said, future studies may uncover other ways to use it.

A person should see a doctor if they suspect prostate problems, so the doctor can rule out or treat any serious issues.

Managing diabetes

There is some early evidence to suggest that stinging nettle could also help with the treatment of diabetes. However, much of this research is limited to animals.

In another RCT from 2013, people with type 2 diabetes took 500-milligram (mg) capsules of stinging nettle extract or a placebo every 8 hours along with their usual treatment. After 3 months, the stinging nettle extract had a positive effect on blood glucose levels.

Other studies have had similar results.

These findings are promising, but researchers need to conduct more studies in humans to determine whether stinging nettle could be a useful addition to traditional diabetes treatments.

Where can I find stinging nettle?

Stinging nettle grows throughout the U.S. It grows in damp soil, such as near lakes or in open forests. It can also grow at roadsides or in fields.

When foraging for the plant, make sure to correctly identify it to be sure it is stinging nettle and not a similar-looking plant. A person can usually tell by looking at its leaf shape and structure.

People can also purchase stinging nettle products that use the stems, leaves, and roots of the plant in health food stores and online. When purchasing remedies over the internet, be sure to check the reviews and find reputable brands.

The following products are available to buy online:

How to use

Drinking nettle tea is an easy way to benefit from the herbal remedy.

The method of taking stinging nettle will vary depending on its intended use.

For example, the Arthritis Foundation suggest taking up to 1,300 mg of stinging nettle as a tea, capsule, tablet, tincture, or extract. Otherwise, people can take 1–4 mg per day as a tincture, or they can apply creams directly to the skin.

Many research studies have used a capsule or extract of stinging nettle, but there are no official guidelines as of yet.

The Food and Drug Administration (FDA) do not regulate the ingredients, strengths, and claims of herbal remedies or supplements. This includes stinging nettle products.

People should therefore use such products with caution.

Side effects

Stinging nettle is a safe herb to consume in moderate amounts. However, side effects can include:

• stomach problems
• urinary issues
• sweating
• hives or rashes
• diarrhea

There is no official safety information for pregnant women or children. For this reason, both groups should avoid using stinging nettle.

It is always important to consult a doctor before using any herbal remedy to treat a medical condition.

Possible drug interactions

Stinging nettle may also interact with certain medicines, including:

Summary

Stinging nettle could have a range of health benefits. There is some evidence to suggest that the herb may be useful in treating arthritis.

However, there is much weaker evidence to support claims behind its use in treating other conditions, such as allergies and BPH.

Stinging nettle is usually safe, but it can cause some side effects. It is important to consult a doctor before using stinging nettle to treat any condition, as it may interact with medications.