When looking back at 2023, I wanted to review some of what I thought were some of the Best information points from my 2023 articles. Before we dive into that information, lets review some of my goals or resolutions that I set for the New Year last January:

“For many, making New Year's resolutions is a big deal, and the hope is that the resolutions turn into healthy habits. I resolve to incorporate stretching into my fitness regimen and firm up my morning regimen. I'm an early riser, so waking up at 5 am is not a big deal, but I need to work on not whittling away the first couple hours of the morning. I plan to wake up, drink 1 cup of coffee and 16oz of water or an electrolyte solution, spend 10 minutes in prayer while I do a Bemer session, and then start on 45-60 minutes of exercise. If you ask my employees, I am usually late for work each morning, so I plan to change that bad habit, which a better morning routine should help. I will keep you posted on my progress.”

If I am completely honest with you, these goals didn’t start out so great at the beginning of the year but in the last few months my morning routine has been way better. I wake up, start the day with prayer and a Bemer session along with a cup of tea (due to my sensitivity to coffee), and an electrolyte drink. This part of my morning takes about 30 minutes. Then I hop into exercise, riding my exercise bike or do a simple ½ hour routine of body weight exercises. I am faithful to this regimen at least 4 days per week but the weekends and when we are out of town are more difficult. Stretching is and will always be a challenge for me as I stive to be better in that respect. I’m also improving on getting to work on time.

I would encourage each of you to develop a morning program of some sort. You will feel much better if you incorporate some of these principles into a daily routine. Having the exercise component taken care of right out of the chutes makes the rest of the day much more enjoyable. You won’t be trying to figure out how to fit a workout into the day.

Here are some excerpts from 2023 articles:

A biofilm is a complex structure adhering to surfaces that are regularly in contact with water, consisting of colonies of pathogens that secrete a mucilaginous protective coating in which they are encased. Another definition is biofilms are thin films of mucus created by and containing a colony of bacteria and other microorganisms. The simplest explanation I came across referred to biofilms as “slime.” Biofilms can be formed anywhere water is present.

How do we best attack biofilms?  We have several natural “biofilm busters” including curcumin, berberine, mastic gum, cloves, garlic, oregano, and bismuth. These nutrients can be found in combination formulas that can be less harsh on the system than long-term antibiotic therapies. Breaking down the biofilm allow for a better kill of the pathogen as they are now exposed.

This article looked at the need for protein in regards to muscle mass.  Protein is an essential nutrient in maintaining and building muscle mass. As we age, our bodies undergo various physiological changes, including the progressive loss of muscle mass known as sarcopenia.

However, by incorporating enough protein into our diets, we can effectively combat the negative effects of aging on our muscles.

Sarcopenia, the age-related decline in muscle mass and strength, is a significant concern among older individuals. Starting as early as our 30s, we begin to lose muscle mass at a rate of approximately 3-8% per decade. This process accelerates beyond 60, contributing to increased frailty, loss of independence, and a higher risk of falls and fractures.

Protein is the building block of muscle tissue and is essential for muscle growth, repair, and maintenance. The consumption of dietary protein stimulates muscle protein synthesis (MPS), the process by which new muscle proteins are formed. As we age, our muscles become less responsive to the anabolic stimulus of protein, resulting in a reduced MPS rate. However, research suggests that increasing protein intake can help counteract this decline.

If we want to promote muscle health and combat the aging process, it is crucial to consume an adequate amount of protein.  The Recommended Dietary Allowance (RDA) for protein intake is 0.8 grams per kilogram of body weight per day, but recent evidence indicates that older adults may benefit from higher protein intake. Studies suggest that a protein intake of 1.2-1.6 grams per kilogram of body weight per day is more appropriate for preserving muscle mass and function in older individuals.

The pursuit of optimal brain health is a priority for many individuals, and recent research has shed light on the potential benefits of curcumin, a compound found in turmeric, in supporting brain function.  Curcumin possesses potent antioxidant and anti-inflammatory properties that have been shown to impact various aspects of brain health positively.

In this article, we will explore the exciting potential of curcumin in promoting cognitive function, protecting against neurodegenerative diseases, and enhancing overall brain health.

What is Long C0VID? The CDC defines post-C0VID conditions as new, returning, or ongoing health problems appearing four or more weeks after being affected by the virus. 

The WHO definition is a little different, indicating that long-C0VID usually occurs three months from the onset of C0VID-19 with symptoms that last for at least two months and can't be explained by an alternative diagnosis. The symptoms may have persisted since the initial illness, gone away, and reappeared, or be new.

Studies show that 10-50% of patients may suffer from ongoing effects after contracting the virus. The most common symptoms of long C0VID include prolonged malaise, headaches, generalized fatigue, sleep difficulties, smell disorder, hair loss, painful joints, decreased appetite, shortness of breath, chest pain, and cognitive dysfunction. These symptoms have been seen in patients post-C0VID infection and those who have received the vaccine.

I hope this gave you some insight into some health issues that you may want to address in 2024. It is an honor to be able to provide you with information about different ways to obtain optimal health, and I hope to continue to do that in 2024 and for many years to come.

All my articles can be found online at our website www.irsfeldpharmacy.com or on our Facebook page. If you would like to have the article emailed to you directly, call the pharmacy and request to be added to our email list. My podcast “The Irsfeld Pharmacy Optimal You Podcast” can also be accessed thought the website. 

Until next time, be vigilant about your health!!