A Case Study: The Power of Behavioral Change for Healthspan Optimization
In this article, we explore the importance of guiding patients towards optimizing their healthspan throughout their lives.
While efforts to increase healthspan may sometimes seem futile, there are inspiring examples of patients who have successfully achieved positive results through behavioral changes. This article focuses on various metrics used to assess aging patients' health status and presents a case study of a patient who improved her metrics through dedicated behavioral change.
Aging Patients' Health Parameters
When assessing an aging patient's health, several key parameters are examined. These include body composition parameters (such as visceral fat and skeletal muscle mass), physiological parameters (including vascular and musculoskeletal health), and metabolic parameters (such as glucose-insulin metabolism and cholesterol levels). These metrics provide insight into a patient's overall health and can be improved through appropriate behavioral changes.
Case Study
I was inspired by one of my 79 year old patients recently. She initially exhibited a deficit in skeletal muscle mass, known as sarcopenia. The patient was made aware of the consequences of muscle loss, including weakness, instability, and an increased risk of falling. Motivated by this understanding, she began working with a trainer three days per week.
Her Behavioral Change: Regular Physical Exercise
Over a period of six months, the patient demonstrated remarkable progress in improving her muscle mass. Although there was no significant improvement in the first three months, the patient's dedication and efforts led to a gain of 2 pounds of skeletal muscle by the six-month mark. This emphasizes the transformative power of putting in the effort to actively improve one's health, leading to a sense of well-being and vitality.
These gains in skeletal muscle mass and buoyant well-being did not come easily. My patient is quick to note that she could not do all of this at first. She currently does the following entire workout three days per week.
Her Workout Regimen:
Warm-up
Arm circles: 20 forward and then backward
Opposite elbow to knee: 10 per side
Opposite hand to foot toe touches: 10 per side
Jungle Gym
Sumo squats: 20
Pushups: 20
Row: 20
Squats: 20
Dumbbell Exercises
Overhead press: 5 pounds 15 reps
Triceps kickback: 5 pounds 15 reps
Upright row: 8 pounds 15 reps
Biceps curl: 8 pounds 10-12 reps
Front deltoids raise: 5 pounds 10-12 reps
Rear deltoid kickback: 5 pounds 10-12 reps
Overhead press: 5 pounds 15 reps
Floor Work
Opposite hand and foot: 20 reps per side
Side leg raises: 20 reps per side
Leg swings: 20 reps per side
Knee tucks: 15 reps
Scissor kicks: 10 reps
Up and outs: 10 reps
Leg raises: 8-10 reps
Crunches: 10 reps
Knee tucks: 10 reps
Crunches: 10 reps
Leg Raises: 10 reps
To ensure optimal results and safety, it is crucial to involve a certified personal trainer who can tailor a workout program specifically for each individual. I strongly recommend seeking the expertise of a qualified professional who can design personalized exercise routines and provide guidance on proper form and technique. The concept of good form revolves around executing movements in a manner that accomplishes the following objectives:
Minimizes the risk of injury: By following correct form, individuals can reduce the likelihood of sustaining injuries during their exercise routines. A certified trainer ensures that movements are performed in a manner that prioritizes safety and protects against potential harm.
Maximizes efficiency of body mechanics: Employing efficient body mechanics allows individuals to maximize their strength and energy output during exercises. A knowledgeable trainer can teach techniques that optimize the body's mechanics, enabling individuals to achieve the most effective and efficient workout possible.
If you are interested in improving your physical strength and stamina, her trainer, Scott Hartman, can be reached at (443) 447-5183.
Support for Anabolism: Building Muscle Mass
To support muscle growth, increased protein intake is recommended and that’s where working with one of our nutritionists can be invaluable. In addition to diet, here is a list of products I sometimes recommend for my patients. These nutraceuticals provide additional support for muscle gain alongside exercise and proper nutrition:
Amino Complex by Thorne: 1 scoop twice daily in juice or water to improve protein nutrition and build muscle mass. May reduce the dose to 1 daily after 4-6 weeks.
Annatto-GG 150 by Metagenics: 150 mg once daily to support skeletal muscle gain.
MyoStim by Designs for Health: 1 scoop once or twice daily to support skeletal muscle gain.
Botanabol by Natura Health: 4 capsules twice daily. Botanabol is an anabolic herbal formula.
Conclusion
By embracing behavioral changes, such as regular exercise and proper nutrition, individuals can optimize their health and well-being throughout their lives. The case study of my patient serves as an inspiring example of the positive results that can be achieved with dedication and a proactive approach to healthy aging.
-Warren M. Ross