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This Simple Habit reveals why your Health is Declining Faster than you Think
My Longevity Experiment
August 15, 2024
This Simple Habit reveals why your Health is Declining Faster than you Think
The link between your gait & overall well-being - don't ignore the warning signs
Introduction
Walking, while appearing simple, involves a highly sophisticated interplay of signals between the brain and the muscles throughout the body, including the arms, chest, back, abdomen, pelvis, and legs.
This seemingly straightforward activity is, in reality, remarkably intricate. Moreover, the pace and fluidity of your walk can serve as significant indicators of overall health and the aging process.
As the body ages, muscle mass, strength, and quality decline in a process known as sarcopenia, which typically begins in our forties. Concurrently, the nervous system experiences atrophy, characterized by a reduction in the efficiency and number of nerve cells throughout the body.
Research suggests that between the ages of 20 and 60, individuals lose approximately 0.1% of their neurons annually, with the rate of loss accelerating thereafter. By the age of 90, the brain may have lost around 150 grams of tissue compared to its weight at age 50.
Studies have demonstrated that walking speed at age 45 is a strong predictor of physical and mental health in later life. A noticeable decline in walking speed is often observed by the age of 60. This reduction in speed and the smoothness of walking can be early indicators of neurodegenerative diseases, such as Parkinson's disease.
Parkinson's Disease
Parkinson's disease disrupts the communication between the brain and the musculoskeletal system, resulting in a slower, less symmetrical, and more staggered gait. These changes, though subtle, can be detected in the early stages of the disease. Cognitive decline also affects walking, leading to a shorter stride length and an increase in the time it takes to complete a stride.
Walking is not only about movement but also about preventing falls. The muscles at the front of the shin are designed to lift the foot as it swings forward. However, in some individuals, this function begins to fail, leading to a condition known as "foot drop." This occurs when the foot drops down, causing the toes to hit the ground and creating a tripping hazard. Foot drop can result from nerve damage due to diabetes or prolonged sitting in certain positions.
Narrowing of the Arteries
Experiencing pain in the gluteal muscles, down the back of the leg, and even into the calf while walking, which subsides upon stopping, may indicate Peripheral Arterial Disease (PAD). This phenomenon, known as claudication, occurs due to the narrowing of arteries that supply blood to the legs. As you walk, the demand for oxygen in the leg muscles increases, but due to the arterial narrowing, the blood flow cannot meet this demand. Consequently, the muscles become anaerobic (deprived of oxygen), leading to the production of lactic acid, which causes cramping. When you stop moving, the oxygen demand decreases, and the pain dissipates.
Risk factors for PAD include smoking, high cholesterol, high blood pressure, diabetes, and a family history of vascular disease.
Staggering
A staggering gait with balance issues is often associated with excessive alcohol consumption, but it can also be indicative of a vitamin B12 deficiency. In adults, the manifestation of symptoms may take months or even years, whereas in children, symptoms can appear more quickly due to the critical role of vitamin B12 in the developing nervous system.
Fortunately, treating vitamin B12 deficiency is typically straightforward and well-tolerated, often involving injections or dietary adjustments to include B12-rich foods like meat, fish, eggs, and dairy.
Inner ear issues, such as labyrinthitis, can also cause temporary balance problems and an unsteady gait. These issues usually resolve without treatment as the inner ear infection disrupts the normal movement of fluid, making it difficult for the brain to interpret nerve signals. As a result, the body struggles to integrate this information with visual and positional cues.
As we age, it is expected that walking becomes less smooth and more effortful. However, if you notice a sudden increase in tripping, staggering, or falling, or if walking becomes more challenging in a short period, it is advisable to consult a healthcare professional.
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