Studies published over the last 10-years have found PRP injection to be an effective treatment to stimulate new hair growth in both men and women. PRP, or Platelet Rich Plasma, is a treatment that uses growth factors derived and concentrated from the patient’s own blood in our lab. It is then injected into the patient’s scalp.
hair growth

PRP is rich in bioactive growth factors.PRP for hair growth occurs because PRP contains the growth factors found in whole blood, but now in a 4-10 times concentrated form.  These growth factors are bioactive proteins that regulate growth of various cell types.  Different growth factor families include EGF, FGF, TGF-beta, KGF, PDGF, and VEGF, which have all been shown to be crucial for the regulation of the hair growth cycle.
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What exactly do these growth factors do?









                                                                                         

Does PRP restore hair? Hair growth cycles through 3-stages: Anagen, the growth phase, is where nourishment of the hair follicle enables hair growth which is continues for 3-5 years.  Catagen, the transition phase, is where the hair detaches from the follicle and signals the end of the growth phase.  Telogen is when the detaches  and falls out. After telogen, the follicle is reactivated and new hair growth begins. 

PRP works to stimulate growth during the anagen phase.
Evidence from published studies show a definite beneficial role in hair regrowth.  Most tudies done to date conclude that PRP injections are effective for most forms of hair loss.  Patients have rated their outcome satisfaction at greater than 70%.  Realself.com surveys found a 92% patient approval rating.  Individual results of course will vary.
This affordable treatment effectively can halt or reverse the thinning hair follicles. Hair regrowth will be gradual as new hair grows only in the anagen phase of the hair cycle.

What is the treatment like?Once you arrive at the clinic, your blood will be drawn for processing.  The doctor will anesthetize your scalp by injection.  Conscious sedation is offered if you prefer.  Once the PRP is processed it will be injected into your scalp with a small needle.  You should expect to be in the clinic for about one hour, but most of this time is for the preparing of your PRP.

Results will not be noticeable for four to six months of treatment. Treatments should be performed every 4-6 weeks for 4-6 months to match the natural hair growth cycle. Follow up treatments every 6-12 months will maintain hair growth and renewal.

Call our front desk for more information.  503-636-2734.
References

1. Khatu SS, More YE, Gokhale NR, Chavhan DC, Bendsure N. Platelet-Rich Plasma in Androgenic Alopecia: Myth or an Effective Tool. Journal of Cutaneous and Aesthetic Surgery. 2014;7(2):107-110. doi:10.4103/0974-2077.138352.
2. Gkini M-A, Kouskoukis A-E, Tripsianis G, Rigopoulos D, Kouskoukis K. Study of Platelet-Rich Plasma Injections in the Treatment of Androgenetic Alopecia Through an One-Year Period. Journal of Cutaneous and Aesthetic Surgery. 2014;7(4):213-219. doi:10.4103/0974-2077.150743.
3. Alves R, Grimalt R.  Randomized Placebo-Controlled, Double-Blind, Half-Head Study to Assess the Efficacy of Platelet-Rich Plasma on the Treatment of Androgenetic Alopecia.
4. Dermatol Surg. 2016 Apr;42(4):491-7. doi: 10.1097/DSS.0000000000000665.
5. https://www.realself.com/prp-for-hair-loss

Stress can cause PMS, menopause problems, and more

It’s not easy being female — the hormonal ups and each month and through puberty and then menopause can range from mildly irritating to downright debilitating. Although many, if not most, women suffer from some degree of premenstrual syndrome (PMS), the extreme health and mood imbalances associated with PMS and menopause are a sign your system is out of whack, most likely because of stress. 

Hormone balance is very sensitive to stress, inflammation, toxins, poor diet, sleep deprivation, lack of exercise, too little sunlight, and other common factors of modern life. Because the reproductive hormones play an important role in brain health, mood, and brain inflammation, when they’re off, brain function and mood suffer.

In women, imbalances are characterized by excess estrogen, insufficient progesterone, or too much testosterone. Both stress and blood sugar that is either too low (hypoglycemia) or too high (insulin resistance) are the most common culprits of PMS symptoms and a miserable menopause transition.
Symptoms of hormonal imbalances in women include:

• Frequent or irregular menstruation
• Mood instablity
• Depression
• Problems sleeping
• Changes in weight or appetite
• Cry easily
• Irritable
• Poor concentration
• Anxiety
• Fatigue
• Low libido
• Migraines

Low progesterone from chronic stress
One of the more common reasons for hormonal imbalance is low progesterone caused by chronic stress. This is a mechanism called “pregnenolone steal,” when chronic stress robs the compounds needed to make progesterone to be make stress hormones instead. This leads to PMS and sets the stage for a miserable menopause transition.

When it comes to stress, the brain does not know whether you are angry at traffic, soaring and crashing after snacking a glazed donut and triple-shot caramel latte, or narrowly escaping being trampled by a bison. All it knows is to prepare for fight or flight and that reproduction hormones can wait until things have settled down. But for many sleep-deprived, over-stressed Americans fueled on caffeine and sugar, settling down rarely truly happens.

The fix isn’t necessarily in a tub of progesterone cream; first address the sources of stress. A primary stress-buster is diet is stabilizing blood sugar. People either eat too infrequently and too sparingly, or they overeat and eat too much sugar. Both are stressful for the body. 

Here are some other common causes of chronic stress that lead to miserable PMS and menopause:

• Sugar, sweeteners, starchy foods (rice, pasta, bread, etc.), too much caffeine
• Food sensitivities (gluten, dairy, eggs, soy, corn, nuts, grains, etc.)
• Leaky gut and gut inflammation symptoms — gas, bloating, indigestion, heartburn, diarrhea, constipation, stomach pain, irritable bowel
• Sleep deprivation
• Pain and inflammation — joint and muscle pain, skin rashes, respiratory issues, brain fog, fatigue, depression
• Autoimmune diseases such as Hashimoto’s hypothyroidism
• Overdoing it, over exercising, not taking time for yourself
• Bad diet of junk foods, fast foods, processed foods

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Restoring hormonal balance naturally
Ideas to halt pregnenolone steal include an anti-inflammatory diet, stabilizing blood sugar, restoring gut health, dampening pain and inflammation, and managing autoimmunity. These are functional medicine basics. Make sure you are eating the right amounts and kinds of essential fatty acids. Additionally, certain botanicals are effective in supporting female hormone health and the body’s stress handling systems. Ask my office for more advice. 

It’s now common knowledge that nighttime exposure to computer, tablet, and TV screens sabotages sleep —the light they emit simulates sunlight, thus suppressing sleep hormones. However, plenty of daytime sunlight is vital for good sleep.  Most of us don’t get near enough sunlight.  

Research shows the average person spends less than an hour a day outside. For shift workers it’s even worse. Lack of exposure to sunlight inhibits production of melatonin, a hormone that puts us to sleep.

A Finnish rat study observed one group living under fluorescent lighting and another group exposed only to sunlight through windows every day. While both groups received the same duration of both light and darkness during the study, the rats exposed to sunlight produced significantly more melatonin.

It’s not that the artificial light was detrimental. It simply wasn’t strong enough — the sunlight was more than seven times brighter than the fluorescent light. This is what boosted melatonin production. Researchers assert variation of light throughout the day, from dawn to dusk, also supports healthy melatonin production.

During a sunny day, lux levels (which measure the intensity of light) reach 50,000. Compare this to indoor lighting, which ranges in the low to mid hundreds at the most. For most of human history we have lived with natural light and it plays a significant role in the function of the body and brain.

Why melatonin and light rhythms are so important
Anyone who has suffered through insomnia and sleep deprivation understands the importance of sufficient and quality sleep.

However, melatonin and our sleep-wake cycle (also called circadian rhythm) are intertwined with every system in the body, affecting much more than how rested or tired we feel. Heaps of studies point to the importance of a healthy sleep-wake cycle for overall immune, hormonal, and mental health.

For instance, one study found that women suffering from PMS show chronically low melatonin levels. Just two hours a day of exposure to sunlight increased their melatonin levels and relieved their symptoms.
A German study showed subjects with mood imbalances exhibited healthier serotonin levels after just one week of light therapy.

Another study showed subjects experienced a 160 percent increase in melatonin at night after just a half hour of exposure to bright light from a light box.

How to get enough outdoor light in an indoor world
It’s not easy getting enough sunlight when you’re indoors all day working or going to school. But it’s vital for healthy sleep, brain function, and metabolic function to get enough light exposure.

Some solutions are obvious — spend time outside as much as you can. Eat lunch outside and go for a walk on your breaks. Maybe you can even work outside on your laptop if your job is portable.
If possible, work near windows that get plenty of natural light. One study showed employees working near a window received twice as much light as their coworkers who didn’t and hence enjoyed more sleep.

If sufficient exposure to natural light isn’t possible, indoor light therapy has been shown to help relieve sleep and mood imbalances.

Look for a light box that delivers plenty of lux and is big enough for sufficient exposure. The Center for Environmental Therapeutics provides criteria for purchasing a reliable light box, which they recommend using for at least a half hour in the morning. 
 
 
 
 

If you use artificial sweeteners to avoid gaining weight, you’re not only wasting your time but also possibly causing future health problems, according to a new study.

The study found that not only do aspartame and sucralose not prevent weight gain, they also raise the risk of disease in people who use them regularly.

Some research even shows long term use of artificial sweeteners leads to weight gain.

Recent research shows about a quarter of children and more than 40 percent of adults in the United States consume artificial sweeteners daily.

Some people eat them purposefully in the mistaken belief that is better for their health. Many others, however, are unwittingly consuming them in everyday food products.

Artificial sweeteners hiding in many foods
Artificial sweeteners are hiding in many foods unbeknownst to most people. These products are not always clearly labeled and some are even labeled with misleading claims such as “natural ingredients.”

While we expect to find artificial sweeteners in foods labeled “light,” “reduced sugars,” “diet,” and “sugar-free,” they also show up in “smart” popcorn, granola bars, yogurt, and even a popular pediatric electrolyte drink.

Artificial sweeteners linked to obesity; disease
Studies also suggest long term use of artificial sweeteners leads to weight gain and chronic diseases such as diabetes, and heart disease.

Participants in a randomized trial who used artificial sweeteners as part of their weight loss program were shown to have a slight increase in their body mass index, a 14 percent higher chance of developing type 2 diabetes, and a 32 percent higher chance of developing heart disease.

Lobbyists for the artificial sweetener industry and researchers agree other variables need to be considered and more research needs to be done.

Why artificial sweeteners cause weight gain
One reason it’s believed these fake sweeteners lead to weight gain and obesity-related health risks is because they trigger sugar cravings that a person eventually gives into.

Another theory suggests that consuming foods with artificial sweeteners leads a person to feel “virtuous” and thus justified in overindulging later. 

Animal studies show artificial sweeteners trick the brain into thinking you’ve eaten sugar, which can trigger inflammatory cascades and disease.

Artificial sweeteners also alter the gut microbiome in a way that promotes obesity and diabetes.
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Functional medicine approach to sweeteners
In functional medicine, we see time and time again that people naturally lose their cravings for sugar and starchy carbs when they eat a whole foods diet that stabilizes blood sugar, lowers inflammation, and promotes brain health. You won’t feel drawn to regular use of artificial sweeteners when you have no cravings for sweets in the first place. Ask my office how we can help.
 
 
 

If you complain of mild to moderate pain a doctor will freely prescribe NSAIDs, or non-steroidal anti-inflammatory drugs. However, they are not benign as you think, especially if taken long term. NSAIDs are linked to numerous health complaints.

Common brands of NSAIDs include ibuprofen (Motrin, Advil) and naproxen (Aleve). Celecoxib (Celebrex), diclofenac (Cataflam, Voltaren) are prescription NSAIDs. Aspirin is also an NSAID, but it doesn’t pose the same heart attack and stroke risks.

NSAIDs have been linked to many health disorders:

• 40–60 percent increased risk of cardiovascular problems
• 25 percent increased risk of hearing loss
• 60 percent increased risk of heart failure
• Gastrointestinal problems such as pain, heartburn, nausea, vomiting, bleeding, ulcers, and leaky gut.
• Increased risk of asthma and eczema in children

NSAIDs increase heart attack and stroke risk
The link between NSAID use and heart attack is so well founded the FDA has issued a warning. The risk may begin within a few weeks of taking an NSAID and the longer you take NSAIDs, the higher your risk.

Functional medicine and NSAIDs — leaky gut
In functional medicine, we look at another sabotaging factor of NSAIDs — leaky gut.
Leaky gut means the lining of the small intestine has become so damaged that it becomes overly porous, allowing undigested food, bacteria, yeast, and other pathogens into the bloodstream from the gut. This triggers inflammation and pain throughout the body, exactly the sort of thing people use NSAIDs to relieve.

Functional medicine alternatives to NSAIDs
Nobody wants to be pain. It’s understandable to seek relief so you can feel and function better. However, many people are surprised to find their chronic pain diminishes substantially when they adopt functional medicine basics.
Following are a few ways functional medicine can relieve pain and eliminate the need for NSAIDs:

Eat an anti-inflammatory diet. This means removing foods that trigger inflammation, which for many people is gluten and dairy. Grains, legumes, eggs, sugar, and nightshades are other common culprits. After following the diet strictly for a period of time you can customize it so it’s more liberal but does not trigger pain.

Take plenty of nutrients that combat inflammation and pain. These include vitamin D (some people have a genetic variance that prevents sufficient vitamin D uptake), other fat-soluble vitamin (A, E, and K), nutrients to boost the primary antioxidant glutathione, and omega 3 fatty acids.

Look for natural remedies for inflammation and pain. There are many alternatives, such as liposomal turmeric and resveratrol. Ask my office for advice.

Balance blood sugar. Many people have blood sugar that is too high, too low, or a combination of both. Balancing blood sugar is critical to reduce inflammation and pain.

These are just a few ways to use functional medicine to address the root causes of inflammation and pain so that you can stop taking NSAIDs. There are many things that we can do to address your and alleviate your pain. Ask my office for more advice.
 
 

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​Although managing an autoimmune condition requires extra care with diet, stress levels, sleep, and exertion, that doesn’t mean making travel off limits. Many people with autoimmunity have learned how to travel flare-free, even though it may take some extra prep time before hand. Be mindful to go into a travel experience with the mentality for a slow and steady marathon and not an all-out sprint.

Although travel can be busy and distracting, self-care must always be a priority. Taking command of some travel basics will allow you to relax and better enjoy your trip so you can come home rejuvenated instead of needing a vacation to recover from your vacation.  

Here are some tips to manage your autoimmune condition while traveling.

Know what to expect food-wise and plan ahead
The autoimmune diet, or some version of it that works for you, will prevent you from flaring and crashing. Do some research and planning to make sure you can stick to it on your journey.

For instance, is there food you can safely eat where you’re going? Find out if there are health food stores in your area, or gluten-free friendly restaurants that serve other safe foods.

If you’re staying in a hotel room, make sure it will include a mini fridge or ask them to have one in your room. Some people even bring their own mini crockpot or hot plate to heat up frozen meals — stews, curries, stir fries — they cooked ahead of time.

Bring safe snack foods for when you’re stuck on a plane or on the road so hunger doesn’t tempt you to stray into dietary danger zones. Ideas include coconut chips, beef jerky, celery, sardines, olives, nuts and nut butter packets (if you’re ok with nuts), and other filling snacks.

Bring glutathione support. Travel includes many stressors, such as lack of sleep, jet lag, different time zones, long days, unfamiliar environments, crowds, and so on. Stress is hard on the body, but glutathione is a great defense system that works well for many people. Glutathione is the body’s main antioxidant and it helps keep inflammation and flare-ups under control. It basically protects cells from damage caused by stress and toxins.

Glutathione is not absorbable orally on its own but glutathione precursors are N-acetyl-cysteine, alpha-lipoic acid, cordyceps, and milk thistle. You can also take s-acetyl-glutathione, or liquid liposomal glutathione. A topical glutathione cream may help too.

Is your hotel room overly toxic? Call your hotel and ask whether scents are used in the rooms. Some hotels offer room options for extra sensitive people, such as allergy-free bedding, air purifiers, and windows that open.

Carry a mask. Sometimes you just can’t avoid toxic exposure, whether it’s from pollution, exhaust, perfumes, or the person next to you on the plane sneezing and coughing. It’s becoming more common to see people wearing a face mask when flying or in polluted cities, and it’s a good idea to always have one with you. A good face mask is comfortable and is easy to breathe through reducing the load of toxins and other pathogens in the air. This can help prevent flare-ups and glutathione depletion. Some companies even make face masks  for children and babies.

Hope you find these tips useful!  Ask my office for more advice on managing your autoimmune condition and improving your quality of life.
 
 
 

You can eat fermented foods every day and take all the probiotic supplements you want, but if you aren’t also feeding those intestinal bacteria what they want, you could be throwing your money away.  That’s because to thrive and multiply, healthy gut bacteria need to eat. And what your gut bacteria like best is fiber. 

Recently published research done at the University of Oveido in Spain found that obese people with low levels of a group of intestinal bacteria — Bacteroides, Prevotella, and Porphyromonas — also had a lower intake of fruit.  

Fruit is a good source of pectin, which is metabolized in the colon by bacteria, such as Bacteroides, producing small chain fatty acids (SCFAs).  SCFAs are known to keep the immune system in check and turn down inflammation, known to be implicated in obesity.  

The researchers conclude in the journal Nutrients, “These results could be useful for designing strategies targeted to obesity prevention.”

Why Feed Your Microbiome Prebiotics
Researchers have yet to agree on a precise definition of prebiotics, the substances that intestinal bacteria feed on, but generally the scientists agree that these are “undigested dietary carbohydrates that are fermented by colonic bacteria yielding short chain fatty acids.” 

Different prebiotics may nourish different types of bacteria, and researchers have not yet pinned down the specifics — that is, exactly what prebiotic nourishes which bacteria. But you can’t go wrong covering your bases by eating with a wide variety of fruits and vegetables.

A high fiber diet has often been recommended for people who need to lose weight, but now we know the point of eating more fiber is not only to make you feel full, but also because of its integral role in sustaining a healthy diversity of gut bacteria.  Meanwhile, the opposite — an unhealthy microbiota — is being increasingly associated with inflammation and obesity.

Supporting gut bacteria with probiotics
In addition to a diet of ample and diverse produce  that is rich in prebiotic fiber, you can also support your microbiota with probiotics. Probiotics work best when you are already fostering your gut environment with healthy prebiotic fiber. Look for probiotics that will survive the acidic environment of the environment. Many different strains exist and researchers are increasingly finding different strains support different aspects of health. Research which ones may be best for you and switch them up on occasion.  

Fermented foods such as kimchee, sauerkraut, kefir, and kombucha contain live microbes that can help improve the health of your gut bacteria. Make sure you get truly live products and not pasteurized. They will usually be in the refrigerated section at the store.
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Ask my office for more advice on building good gut health. 

Snoring happens when the tissues and muscles become too “floppy” during sleep and vibrate. Researchers found simply exercising those muscles to maintain their tone can help reduce snoring.

In a 2015 study, researchers looked at groups of men and women who did not have obstructive sleep apnea, which is associated with many health risks, but snored due to mild or moderate sleep apnea.

For the study, all the participants were instructed to irrigate their nasal passages (such as with a neti pot) three times a day to rule out nasal blockage as a cause of snoring. (Sinus infections also cause snoring and regular nasal irrigation can help combat this.)

Then the subjects were divided into two groups. One group used nasal strips and deep breathing exercises to address their snoring.

The other group performed 8 minutes of tongue and palate exercises three times a day.

At the end of the three-month study, only the group who performed the exercises saw a difference in their snoring — and it was a significant difference.

The exercise group saw the frequency of nightly snoring drop by the 36 percent and the intensity of sound by 59 percent.

This explains why people who regularly sing, play horn instruments, and even play the didgeridoo also report fewer problems with snoring.

Throat and palate exercises to reduce snoring
As with any exercise, the key is to stick with it and keep up the frequency. You’ll also need to perform these on a long term basis for the benefits. Add the exercises to your commute, tooth brushing routine, or along with your morning cup of coffee. Your bed partner will thank you and you may experience feeling more rested and energetic during the day.

1. Push the tip of your tongue against the roof of your mouth and slide it backward 20 times.
2. Suck your tongue upward against the roof of your mouth 20 times.
3. Push the back of your tongue down while keeping the tip touching the inside of your front teeth 20 times.
4. Lift your soft palate and uvula 20 times.
5. Using your index finger, press the inside of your cheek muscle away from your teeth 10 times on each side.
6. When you’re eating, bite down, then lift your tongue to the roof of your mouth as you swallow, without tightening your cheek muscles.

Midlife hormones, inflammation, and snoring
Although nasal congestion and obesity can cause snoring, many people notice their snoring kicked in during midlife.
Some research shows this is due to a decline in reproductive hormones — estrogen in women and testosterone in men. These hormones play a role in the part of the brain responsible for throat and palate muscle tone during sleep.
Inflammation of the upper airways have also been shown to increase snoring. Adopting an anti-inflammatory diet may help reduce swelling in those tissues and reduce snoring.
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Ask my office about maintaining healthy hormone levels and reducing inflammation through nutritional and lifestyle means.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

​The United States enjoys liberal access to nutritional supplements. We can buy virtually any supplement from multiple sources either at the local grocery store or online. Other countries can be more stringent when it comes to access and don’t enjoy near the wide range of variety.

However, the freedom around nutritional supplements in the United States means consumers must be wary of shoddy, fraudulent, and even unsafe supplements with misleading claims. It’s important to learn how to be a smart supplement shopper to make the most of our supplement-shopping freedom.

You may be surprised to learn the worst supplements aren’t from some shadowy corner of the internet, but rather usually from your local drug or grocery store.
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At the same time, it’s also important to protect consumer access to supplements. The FDA’s approach to the industry is often viewed as unnecessarily aggressive due, it is widely believed, to the influence of the pharmaceutical industry. As the rates of “untreatable” or “mysterious” chronic diseases and dementia continue to skyrocket, people increasingly turn to alternative health care and nutritional supplements to address their health concerns. This has turned the supplement industry into one worth many billions of dollars.

What supplements to avoid
The supplement industry as created its own standards of quality that manufacturers can choose to comply with in order to reassure their buyers only the purest ingredients are used.

Avoid cheap, mass marketed supplements comprised of synthetic or inflammatory fillers (such as wheat and corn), poor quality ingredients, inactive ingredients, and artificial colors. There is also no way of knowing how shipping and storing has affected the ingredients.

What to look for in quality supplements
For starters, avoid fillers that use wheat, corn, starches, and magnesium stearate. Also, research the origin of the ingredients. Herbal ingredients can come from heavily polluted areas in other countries and be loaded with toxins. Good companies test their ingredients for toxins.

Research the brand. Are they formulated with a health-care professional and scientific advisory board? Are there peer-reviewed studies to back up the ingredients? Does the company test purity?

What is their marketing like? Do they use sleazy snake-oil selling tactics? Or do they cater to licensed practitioners and provide educational seminars to teach about the products and how best to incorporate them into a health care plan?

Also, look for supplement companies that send their products out to independent labs to test for quality and purity.
NSF International, and independent organization, certifies supplements on three levels of quality:

• Certified Good manufacturing practices (CGMPs): Guidelines that assure a product conforms with what’s listed its label.
• American National Standard for dietary supplement products: Testing that ensures products contain what is on the label and not undeclared contaminants.
• NSF Certified for Sport: Screens for athletic banned substances.

 
What I always say, is to choose a supplement company that polices itself, or better yet choose supplements that I have already policed.  I choose supplements from reputable companies.  My recommendations support my ability to be a good doctor and to help your body heal itself.
 
 
 
 
 
 
 
 
 
 
 

Aging gracefully is all about taking care of your mitochondria — the little energy factories in each cell.   As we get older, their function can start to diminish, which plays a key role in aging of the body. However, new research has shown a little-known strategy to boost the longevity and function of your mitochondria — regular bursts of high intensity exercise.

People are told to exercise for all sorts of reasons, but regular exercise is one of life’s magic bullets when it comes to remaining physically and mentally agile into the elder years. Any kind of regular exercise is better than none when it comes to health and longevity.

However, when it comes to nurturing cellular mitochondria and thus better preserving your overall health, one form of exercise outshines the rest — intervals of high intensity exercise. This means an exercise routine that boosts the heart rate to healthy upper thresholds for several minutes at a time.

How different forms of exercise affect aging
Although any regular physical activity makes for a better aging process, a recent Mayo Clinic study showed different types improve aging in different ways.

The study divided healthy but sedentary men and women under the age of 30 and over the age of 64 into several groups of exercise:

• Vigorous weight-lifting several times a week.
• Interval training three times a week on stationary bikes (they did three sets of pedaling hard for four minutes and resting for three minutes).
• Alternated between mild weight lifting and moderate pedaling on a stationary bike throughout the week.
• No exercise.

Not surprisingly, all the groups who exercised reported better blood sugar control and fitness after three months of regular exercise. The vigorous weight lifters gained muscle mass while the interval exercises gained more endurance.
But the finding that surprised researchers was cellular improvement in the interval exercisers. The under-30 interval exercisers showed changes in 274 genes, compared to 170 genes in the young moderate mixed exercise group and 74 genes in the young weight lifters.

However, the older interval exercisers showed changes in 400 genes, compared to only 19 for the older moderate exercisers and 33 for the older weight lifters.

In other words, interval exercising is the most advantageous at any stage of life, but it’s significantly more advantageous the older you are compared to other forms of exercise.

How interval exercise improves the aging process
Researchers theorize interval training is beneficial because it increases the number and health of cellular mitochondria. This means more energy for muscles (including the heart), better brain function, and better recovery and regeneration.

The fact that the older participants had more robust responses to high intensity interval training shows it is never too late to exercise, especially if you do the most beneficial kind. Another bonus? You can extract the most gains in the least amount of time from interval exercise, which requires less time than other forms.

How to interval train for better cellular health
To interval train, simply push yourself to your maximum effort for several minutes several times in your routine, with short periods of rest in between sets. Work within your capacity and don’t over train — over exercising causes inflammation and can damage mitochondria.
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Ask my office for more advice on the best way to exercise for optimal health.